Prep Time: 10 Minutes
Cook Time: 50 Minutes Ready In: 1 Hour
Servings: 28
Ingredients:
2 cups sugar
1 (15 ounce) can solid pack pumpkin
1 cup unsweetened applesauce
1/2 cup egg substitute
3 1/3 cups all-purpose flour
2 teaspoons ground cinnamon 2 teaspoons baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground nutmeg or allspice
1 cup chopped nuts or raisins (optional)
Directions:
1. In a mixing bowl, combine the sugar, pumpkin, applesauce and egg substitute; mix well. Combine the flour, cinnamon, baking soda, baking powder, salt and nutmeg; gradually add to pumpkin mixture and mix well. Stir in nuts or raisins if desired. Pour into two 8-in. x 4-in. x 2-in. loaf pans coated with nonstick cooking spray. Bake at 350 degrees F for 50-60 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pans to wire racks.
Thursday, October 29, 2009
Tuesday, October 27, 2009
Low Fat Pumpkin Oatmeal Cookies
Low Fat Pumpkin Oatmeal Cookies
by Michelle Jones
These low-fat pumpkin cookies are great for the fall holidays and make a healthy after-school snack for the kids too. Try them. You won't believe how good they are until you do!
Ingredients:
1 c. pumpkin
2 egg whites, whipped
1 c. brown sugar, packed
1 1/2 c. all-purpose flour
1 tsp. baking soda
1 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. cloves
3 c. rolled oats
1 c. raisins
Directions:
Spray baking sheet with cooking spray. In a large bowl combine pumpkin and egg whites. In a separate bowl combine sugar, flour, baking soda, cinnamon, nutmeg, cloves, oats, and raisins. (Batter will be very dry at first.) Mix ingredients together just until moistened.
Drop cookies by tablespoonfuls onto prepared baking sheet, 2" apart. You can leave the cookies in the shape of a ball (the baked cookie will still be a ball) or flatten them out with the bottom of a glass before baking.
Bake at 350 degrees for 15 minutes.
by Michelle Jones
These low-fat pumpkin cookies are great for the fall holidays and make a healthy after-school snack for the kids too. Try them. You won't believe how good they are until you do!
Ingredients:
1 c. pumpkin
2 egg whites, whipped
1 c. brown sugar, packed
1 1/2 c. all-purpose flour
1 tsp. baking soda
1 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. cloves
3 c. rolled oats
1 c. raisins
Directions:
Spray baking sheet with cooking spray. In a large bowl combine pumpkin and egg whites. In a separate bowl combine sugar, flour, baking soda, cinnamon, nutmeg, cloves, oats, and raisins. (Batter will be very dry at first.) Mix ingredients together just until moistened.
Drop cookies by tablespoonfuls onto prepared baking sheet, 2" apart. You can leave the cookies in the shape of a ball (the baked cookie will still be a ball) or flatten them out with the bottom of a glass before baking.
Bake at 350 degrees for 15 minutes.
Sunday, October 25, 2009
How to stay on track over Halloween!
I don't know about you, but candy is one of my weaknesses. Especially on a night like Halloween when you have the pick of every candy known to man. Here are my top 5 ways to stay on track over Halloween.
1. If you are staying in and passing out candy to the neighbors, buy pnly candy you and your kids don't like. That way you won't eat it. If it seems like the night is winding down, give the rest of your candy to your last trick or treater. That way you won't be tempted with leftovers.
2. Exercise the morning of Halloween to get your day off to a healthy start. Take the kids to the park if you can't get out on your own. Make sure that you get in 3 healthy meals. Get double duty exercise by putting on your walking shoes and taking the kids out trick or treating. If you can take the long way home if you can so everyone gets an extra workout.
3. Have each family member pick 3 pieces of candy to eat when you get home. Put the rest away on a high shelf. One that you actually need a ladder to reach. Some parents actually buy the candy from their kids and then dispose of it. Nice trade off for not having any temptation lying around the house.
4. If you are going to a party, be sure to eat a healthy snack ahead of time so that you aren't starving when you get there. Make sure not to drink fruity drinks, stick to beer or wine to keep calories to a minimum. Don't stand next to or near the food table you might be tempted to snack on the chips and dip.
5. Last but not least, have fun and enjoy the holiday. Have a few of your favorite pieces of candy. The nice thing about Halloween is that most of the candy is already in portioned control packages. Happy Halloween!
1. If you are staying in and passing out candy to the neighbors, buy pnly candy you and your kids don't like. That way you won't eat it. If it seems like the night is winding down, give the rest of your candy to your last trick or treater. That way you won't be tempted with leftovers.
2. Exercise the morning of Halloween to get your day off to a healthy start. Take the kids to the park if you can't get out on your own. Make sure that you get in 3 healthy meals. Get double duty exercise by putting on your walking shoes and taking the kids out trick or treating. If you can take the long way home if you can so everyone gets an extra workout.
3. Have each family member pick 3 pieces of candy to eat when you get home. Put the rest away on a high shelf. One that you actually need a ladder to reach. Some parents actually buy the candy from their kids and then dispose of it. Nice trade off for not having any temptation lying around the house.
4. If you are going to a party, be sure to eat a healthy snack ahead of time so that you aren't starving when you get there. Make sure not to drink fruity drinks, stick to beer or wine to keep calories to a minimum. Don't stand next to or near the food table you might be tempted to snack on the chips and dip.
5. Last but not least, have fun and enjoy the holiday. Have a few of your favorite pieces of candy. The nice thing about Halloween is that most of the candy is already in portioned control packages. Happy Halloween!
Thursday, October 22, 2009
Best Health Shows on TV
I love The Doctors on at 2:00 every day. Set your Tivo for an hour long informational overload about your body and health. Plus one of the doctors was once on The Bachelor. He's pretty cute:)
http://www.thedoctorstv.com/
I also tape Dr. Oz on at 3:00. He just switched places with Rachael Ray. I love that he gives you straightforward information about your health.
http://www.doctoroz.com/
http://www.thedoctorstv.com/
I also tape Dr. Oz on at 3:00. He just switched places with Rachael Ray. I love that he gives you straightforward information about your health.
http://www.doctoroz.com/
Soooooooo Tired!
I am exhausted after work to the point of almost falling asleep at 6:30. I have to make myself change into work out clothes and work out before it gets too late and I give up. I've worked out every night this week, but I don't have any more energy like they say you are supposed to have so hear is an article trying to convince me otherwise.
Exercise Helps You To Feel Less Tired
If you are too tired to exercise after work, you should do it anyway. Exercising for 30 minutes or more each day will make you feel less tired. Once you start exercising on a regular basis you will have more energy at the end of the day than before you started your exercise program.
If you decide to skip exercising every evening because you are tired then you will end up feeling more tired than ever and if you don't exercise at all then you will be in poor physical shape as well. This is especially true for people who sit at a desk at work all day long.
In addition, exercising for even 30 minutes per day will improve your cardiovascular health, help you burn more calories, and relieve stress. In time you will feel better than you do now. After you get used to exercising on a regular basis you will find that you will look forward to exercising each day.
Too Busy To Exercise?
Schedule A Specific Time Each Day For Exercise
Perhaps the answer to this problem is to set aside a one half hour block of time each day for exercise. Schedule this time and stick to it each day.
If you feel that you absolutely don't have time to exercise in the evening then perhaps you could take a walk each day during your lunch period. Be sure to bring a pair of good walking shoes or tennis shoes to work with you.
If you don't have time to both eat and take a walk during your lunch, then eat something on your 15 minute break at work and then use your whole lunch period to walk. Do this even when it is cold outside.
Another method I use to find time to exercise is to exercise while watching something on TV that I enjoy. In this way, I'm getting my exercise, plus I get to watch a television show that I would have watched anyway. In this way, it's as if I haven't lost any time out of my day by exercising. In addition, exercising doesn't seem so much like work when you are entertained at the same time. And finally, be sure you get enough rest so that you can fully recover from each workout and be energized for your next workout.
The important thing is that you get some type of exercise. Your body will thank you for it.
Exercise Helps You To Feel Less Tired
If you are too tired to exercise after work, you should do it anyway. Exercising for 30 minutes or more each day will make you feel less tired. Once you start exercising on a regular basis you will have more energy at the end of the day than before you started your exercise program.
If you decide to skip exercising every evening because you are tired then you will end up feeling more tired than ever and if you don't exercise at all then you will be in poor physical shape as well. This is especially true for people who sit at a desk at work all day long.
In addition, exercising for even 30 minutes per day will improve your cardiovascular health, help you burn more calories, and relieve stress. In time you will feel better than you do now. After you get used to exercising on a regular basis you will find that you will look forward to exercising each day.
Too Busy To Exercise?
Schedule A Specific Time Each Day For Exercise
Perhaps the answer to this problem is to set aside a one half hour block of time each day for exercise. Schedule this time and stick to it each day.
If you feel that you absolutely don't have time to exercise in the evening then perhaps you could take a walk each day during your lunch period. Be sure to bring a pair of good walking shoes or tennis shoes to work with you.
If you don't have time to both eat and take a walk during your lunch, then eat something on your 15 minute break at work and then use your whole lunch period to walk. Do this even when it is cold outside.
Another method I use to find time to exercise is to exercise while watching something on TV that I enjoy. In this way, I'm getting my exercise, plus I get to watch a television show that I would have watched anyway. In this way, it's as if I haven't lost any time out of my day by exercising. In addition, exercising doesn't seem so much like work when you are entertained at the same time. And finally, be sure you get enough rest so that you can fully recover from each workout and be energized for your next workout.
The important thing is that you get some type of exercise. Your body will thank you for it.
Tuesday, October 20, 2009
What a find!
I found this link on a new healthy living blog called Have your cake http://havyourcake.blogspot.com/
Canyon Ranch is a health spa and they have amazing recipe books that you can buy, but they also have a ton of delicious and seasonal recipes online. Check it out. They must have hundreds of recipes listed here. Everything is sorted, chicken, soup, salad, breakfast, etc. I love that they have all the nutritional information listed with each recipe. This is definitely going to be my go to place for new cooking ideas.
http://www.canyonranch.com/community_connection/recipes/index.cfm
I can't wait to try the Baked Potato Soup
Ingredients
1 medium potato, about 8 ounces
1/3 cup diced celery
1/3 cup diced carrots
3/4 cup diced onions
1 tablespoon minced garlic
1 tablespoon Worcestershire sauce
Dash liquid smoke
1 1/2 teaspoons chopped basil
Pinch cayenne pepper
1 teaspoon salt
Pinch black pepper
3 cups chicken stock
3 tablespoons cornstarch
3 tablespoons water
1 tablespoon butter
1 1/4 cups nonfat sour cream
Instructions
1. Preheat oven to 400°. Prick potato with fork 3 to 4 times and wrap in foil. Place in oven for 45 minutes or until soft. Scoop out potato and discard skin. Refrigerate until ready to use.
2. Lightly spray a large saucepan with canola oil. Sauté celery, carrots and onions until onions are translucent and slightly browned. Add garlic, Worcestershire sauce, liquid smoke, basil and spices. Sauté briefly. Add chicken stock and bring to a simmer.
3. Combine potato starch and water and make a paste. Add to soup mixture and cook until thickened, about 1 to 2 minutes. Add butter, and sour cream. Mix thoroughly, remove from heat and cool slightly. Transfer to a blender container and puree.
4. Return to saucepan and reheat. Add potatoes, mix well and simmer 5 minutes.
Serving Information
Makes 8 (3/4-cup) servings, each containing approximately:
100 calories
16 gm. carbohydrate
2 gm. fat
10 mg. cholesterol
4 gm. protein
251 mg. sodium
1 gm. fiber
Canyon Ranch is a health spa and they have amazing recipe books that you can buy, but they also have a ton of delicious and seasonal recipes online. Check it out. They must have hundreds of recipes listed here. Everything is sorted, chicken, soup, salad, breakfast, etc. I love that they have all the nutritional information listed with each recipe. This is definitely going to be my go to place for new cooking ideas.
http://www.canyonranch.com/community_connection/recipes/index.cfm
I can't wait to try the Baked Potato Soup
Ingredients
1 medium potato, about 8 ounces
1/3 cup diced celery
1/3 cup diced carrots
3/4 cup diced onions
1 tablespoon minced garlic
1 tablespoon Worcestershire sauce
Dash liquid smoke
1 1/2 teaspoons chopped basil
Pinch cayenne pepper
1 teaspoon salt
Pinch black pepper
3 cups chicken stock
3 tablespoons cornstarch
3 tablespoons water
1 tablespoon butter
1 1/4 cups nonfat sour cream
Instructions
1. Preheat oven to 400°. Prick potato with fork 3 to 4 times and wrap in foil. Place in oven for 45 minutes or until soft. Scoop out potato and discard skin. Refrigerate until ready to use.
2. Lightly spray a large saucepan with canola oil. Sauté celery, carrots and onions until onions are translucent and slightly browned. Add garlic, Worcestershire sauce, liquid smoke, basil and spices. Sauté briefly. Add chicken stock and bring to a simmer.
3. Combine potato starch and water and make a paste. Add to soup mixture and cook until thickened, about 1 to 2 minutes. Add butter, and sour cream. Mix thoroughly, remove from heat and cool slightly. Transfer to a blender container and puree.
4. Return to saucepan and reheat. Add potatoes, mix well and simmer 5 minutes.
Serving Information
Makes 8 (3/4-cup) servings, each containing approximately:
100 calories
16 gm. carbohydrate
2 gm. fat
10 mg. cholesterol
4 gm. protein
251 mg. sodium
1 gm. fiber
Monday, October 19, 2009
Easy Ways to Burn 100 Calories
Easiest Ways to Burn 100 Calories
Ready to lose weight? Figure out how much time you have, then choose any one of these activities.
10 Minutes
Jog around the block
Jump rope quickly
Work out to a step aerobics video
15 Minutes
Climb up and down your stairs
Play touch football with the family
Swim laps
Go roller-skating
Sled in the park with the kids
Hit some tennis balls
20 Minutes
Power walk
Shoot hoops with your teens
Trim the shrubs
Weed the garden
Turn up the music and dance around the room
Ice-skate
25 Minutes
Rake the lawn and sack the leaves
Bike leisurely around the neighborhood
Vacuum the rugs
Mop the bathrooms
Row a boat at the park
Challenge a friend to a serious Ping-Pong match
Tidy up the backyard
Go horseback riding
Refinish a piece of furniture
30 Minutes
Throw a Frisbee around
Ballroom dance with your husband
Lift light weights
Wallpaper or paint a room
Wash your car
Sweep the floors
35 Minutes
Dust the house
Practice the piano or violin
Set the table and prepare a meal
Play catch with your kids
Clear the table and wash the pots, pans, and dishes
40 Minutes
Iron your clothes
Window-shop
Unload the dryer and fold the laundry
Cruise the aisles of the supermarket
Ready to lose weight? Figure out how much time you have, then choose any one of these activities.
10 Minutes
Jog around the block
Jump rope quickly
Work out to a step aerobics video
15 Minutes
Climb up and down your stairs
Play touch football with the family
Swim laps
Go roller-skating
Sled in the park with the kids
Hit some tennis balls
20 Minutes
Power walk
Shoot hoops with your teens
Trim the shrubs
Weed the garden
Turn up the music and dance around the room
Ice-skate
25 Minutes
Rake the lawn and sack the leaves
Bike leisurely around the neighborhood
Vacuum the rugs
Mop the bathrooms
Row a boat at the park
Challenge a friend to a serious Ping-Pong match
Tidy up the backyard
Go horseback riding
Refinish a piece of furniture
30 Minutes
Throw a Frisbee around
Ballroom dance with your husband
Lift light weights
Wallpaper or paint a room
Wash your car
Sweep the floors
35 Minutes
Dust the house
Practice the piano or violin
Set the table and prepare a meal
Play catch with your kids
Clear the table and wash the pots, pans, and dishes
40 Minutes
Iron your clothes
Window-shop
Unload the dryer and fold the laundry
Cruise the aisles of the supermarket
Dinner on the Run at Applebee's
If you need a healthy dinner in a pinch try Applebee's curbiside to go. Call your order in and pick it up. You'll have a healthy meal without the work or the guilt.
Grilled Chili-Lime Chicken Salad Weight Watchers 5 points
Grilled chicken breast atop a bed of fresh spinach, tossed with red onions, roasted red peppers, sliced fresh mushrooms and reduced-fat cheddar and mozzarella cheeses. Served with chili-lime vinaigrette dressing.
$9.99
Steak & Portobellos Weight Watchers 7 points
Juicy, flame-grilled 4 oz. sirloin steak topped with sliced, sautéed portobello mushrooms and a savory brown sauce. Paired with steamed herb potatoes and seasonal vegetables.
$10.49
Garlic Herb Chicken Weight Watchers 7 points
Seasoned grilled chicken breast served in a garlic herb sauce. Paired with steamed herb potatoes and seasonal vegetables.
$9.99
Italian Chicken & Portobello Sandwich Weight Watchers 7 points
Grilled, marinated chicken breast topped with sliced portobello mushrooms, a slice of tomato and chunky marinara sauce. Served on a wheat bun along with fresh fruit.
$8.99
Cajun Lime Tilapia Weight Watchers 6 points
A grilled Cajun-seasoned tilapia fillet topped with lime juice and black bean & corn salsa. Served on a bed of rice pilaf with a side of seasonal vegetables.
$10.99
Grilled Chili-Lime Chicken Salad Weight Watchers 5 points
Grilled chicken breast atop a bed of fresh spinach, tossed with red onions, roasted red peppers, sliced fresh mushrooms and reduced-fat cheddar and mozzarella cheeses. Served with chili-lime vinaigrette dressing.
$9.99
Steak & Portobellos Weight Watchers 7 points
Juicy, flame-grilled 4 oz. sirloin steak topped with sliced, sautéed portobello mushrooms and a savory brown sauce. Paired with steamed herb potatoes and seasonal vegetables.
$10.49
Garlic Herb Chicken Weight Watchers 7 points
Seasoned grilled chicken breast served in a garlic herb sauce. Paired with steamed herb potatoes and seasonal vegetables.
$9.99
Italian Chicken & Portobello Sandwich Weight Watchers 7 points
Grilled, marinated chicken breast topped with sliced portobello mushrooms, a slice of tomato and chunky marinara sauce. Served on a wheat bun along with fresh fruit.
$8.99
Cajun Lime Tilapia Weight Watchers 6 points
A grilled Cajun-seasoned tilapia fillet topped with lime juice and black bean & corn salsa. Served on a bed of rice pilaf with a side of seasonal vegetables.
$10.99
Sunday, October 18, 2009
25 easy ways to get exercise!
1. Stand or walk while talking on the phone. You burn more calories standing than sitting and even more when you add movement.
2. While watching TV, lift light weights to incorporate more strength-building exercises into your day.
3. Clean up! Wash windows, mop, and scrub the tub to burn calories and beautify your home.
4. If your home has more than one level, use the bathroom on the floor above or below you to incorporate stair-climbing into your day. You can apply this rule anywhere you go.
5. Take a few minutes to stretch when you wake up in the morning and before you go to bed at night.
6. If you have errands to run near your home, walk instead of driving. You'll burn calories instead of gas money.
7. Skip the drive-through at banks, restaurants, coffee shops, libraries, etc. Park your car and walk inside.
8. Take the stairs instead of the elevator. You'll likely get places even faster when you don't have to wait for the elevator to arrive.
9. Listen to songs that motivate you to get moving.
10. Start an exercise journal. Write down when you exercise and what workouts you do.
11. Get out your calendar and schedule exercise time for the next week. Reward yourself when you complete all scheduled sessions.
12. Put exercise reminders around the house. Move them around and change the messages occasionally so you don't overlook them.
13. Exercise with a buddy. When someone holds you accountable, you're more likely to stay motivated to keep moving.
14. Stay active and, at the same time, support your favorite causes by participating in charity walks or races.
15. Instead of meeting a friend for dinner or coffee, meet for a game of golf, tennis, or another favorite sport.
16. Play with the kids. Whether it's your children, grandkids, or nieces and nephews, spend time running around with them and try to keep up. This activity boost comes with guaranteed smiles.
17. Wear a pedometer and strive for 10,000 steps a day. Start the morning with a short walk to get several hundred steps finished early.
18. Keep a pair of sneakers nearby at all times so you're always ready for activity. Stow a pair in your car or your desk at work as well as at home.
19. Use light ankle weights a couple of times a week when you walk to increase calorie burn and reap the strength-building benefits.
20. Explore trails or streets in a new neighborhood. A change in scenery helps keep your routine fresh.
21. Walk while listening to an audiobook. You'll walk farther to hear more of the story, and you'll look forward to tomorrow's walk.
22. Take advantage of the seasons. Start a garden in the spring, wash your car in your driveway in the summer, take a nature hike in the fall, and build a snowman in the winter.
23. Do eight to 12 push-ups against a wall for muscle strengthening. As you get stronger, add sets or make the push-ups more challenging by doing them on an incline, such as against a kitchen counter.
24. Try something new or something you've always wanted to do. Sign up for a yoga class, go kayaking or canoeing, or take a ballroom dance class.
25. If bad weather is keeping you inside, pop in a fitness DVD. If you don't have any exercise DVDs, check one out from your local library.
2. While watching TV, lift light weights to incorporate more strength-building exercises into your day.
3. Clean up! Wash windows, mop, and scrub the tub to burn calories and beautify your home.
4. If your home has more than one level, use the bathroom on the floor above or below you to incorporate stair-climbing into your day. You can apply this rule anywhere you go.
5. Take a few minutes to stretch when you wake up in the morning and before you go to bed at night.
6. If you have errands to run near your home, walk instead of driving. You'll burn calories instead of gas money.
7. Skip the drive-through at banks, restaurants, coffee shops, libraries, etc. Park your car and walk inside.
8. Take the stairs instead of the elevator. You'll likely get places even faster when you don't have to wait for the elevator to arrive.
9. Listen to songs that motivate you to get moving.
10. Start an exercise journal. Write down when you exercise and what workouts you do.
11. Get out your calendar and schedule exercise time for the next week. Reward yourself when you complete all scheduled sessions.
12. Put exercise reminders around the house. Move them around and change the messages occasionally so you don't overlook them.
13. Exercise with a buddy. When someone holds you accountable, you're more likely to stay motivated to keep moving.
14. Stay active and, at the same time, support your favorite causes by participating in charity walks or races.
15. Instead of meeting a friend for dinner or coffee, meet for a game of golf, tennis, or another favorite sport.
16. Play with the kids. Whether it's your children, grandkids, or nieces and nephews, spend time running around with them and try to keep up. This activity boost comes with guaranteed smiles.
17. Wear a pedometer and strive for 10,000 steps a day. Start the morning with a short walk to get several hundred steps finished early.
18. Keep a pair of sneakers nearby at all times so you're always ready for activity. Stow a pair in your car or your desk at work as well as at home.
19. Use light ankle weights a couple of times a week when you walk to increase calorie burn and reap the strength-building benefits.
20. Explore trails or streets in a new neighborhood. A change in scenery helps keep your routine fresh.
21. Walk while listening to an audiobook. You'll walk farther to hear more of the story, and you'll look forward to tomorrow's walk.
22. Take advantage of the seasons. Start a garden in the spring, wash your car in your driveway in the summer, take a nature hike in the fall, and build a snowman in the winter.
23. Do eight to 12 push-ups against a wall for muscle strengthening. As you get stronger, add sets or make the push-ups more challenging by doing them on an incline, such as against a kitchen counter.
24. Try something new or something you've always wanted to do. Sign up for a yoga class, go kayaking or canoeing, or take a ballroom dance class.
25. If bad weather is keeping you inside, pop in a fitness DVD. If you don't have any exercise DVDs, check one out from your local library.
Five Super Foods for Your Heart
Five superfoods from WebMD.com
Blueberries
According to the U.S. Highbush Blueberry Council, researchers believe that the antioxidants in blueberries work to reduce the buildup of "bad" LDL cholesterol in artery walls that contributes to cardiovascular disease and stroke. Studies conducted at the USDA Human Nutrition Center have found that blueberries rank No. 1 in antioxidant activity when compared with 40 other fresh fruits and vegetables.
Salmon
"Salmon is widely available, affordable, fast, and easy." It's also one of the best sources of a "healthy fat" called omega-3 fatty acids.
Oily fish such as salmon (as well as mackerel, herring, and sardines) contain omega-3s, explains Hark. This fat is believed to reduce the risk of developing cardiovascular disease by lowering the levels of triglycerides in the body -- blood fats linked to heart disease and diabetes.
Research has also found that omega-3 fatty acids prevent blood clots by making platelets less likely to clump together and stick to artery walls, Hark adds.
"Blood vessels are also less likely to constrict, making the heart less vulnerable to life-threatening irregular heart rates," adds Deen.
The American Heart Association recommends eating at least two servings of fish (especially oily fish like salmon) at least twice a week; a serving is between 3 oz and 6 oz.
Soy Protein
Rich in omega-3 fatty acids, protein, vitamins, and minerals, soy protein is a good alternative for red meat, says Hobbs; it's also lower in fat and higher in fiber than many meat choices.
In people with high cholesterol, studies show that soy protein, when eaten with a healthy low-fat diet, lowers cholesterol. In fact, researchers found that people who ate a diet of several cholesterol-fighting foods lowered their cholesterol as much as people who took medicine.
Both the FDA and the American Heart Association encourage eating at least 1 oz (28 grams) of soy protein daily. You can get your soy from soybeans, soy nuts, soy milk, soy flour, energy bars, fortified cereal, tempeh, and tofu.
Oatmeal
A half-cup daily serving of oatmeal contains only about 130 calories while delivering 5 grams of heart-healthy fiber that helps to lower cholesterol and keep body weight to a healthy level.
Another benefit of oatmeal is that it will fill you up and likely keep you filled until lunchtime, so you're not tempted by unhealthy snacks, says Peter Schulman, MD, a cardiologist at the University of Connecticut Health Center.
Oatmeal and other whole grains such as whole wheat, barley, rye, millet, quinoa, brown rice, and wild rice also help reduce the risk of diabetes, which in itself is a risk factor for heart disease, says Zelman.
Spinach
This dark green, leafy vegetable (and its cousins such as kale, Swiss chard, broccoli, and collard greens) is high in vitamins, minerals, and antioxidants that may protect against cardiovascular disease; it's also a source of omega-3 fatty acids, says Suzanne Havala Hobbs, DrPH, MS, RD, clinical assistant professor at the University of North Carolina at Chapel Hill.
Spinach is also rich in folate, says Hark, explaining that folate helps reduce the blood levels of the amino acid homocysteine. "An emerging risk factor for developing cardiovascular disease is a high level of homocysteine," says Hark, who recommends eating a cup a day of your favorite dark green, leafy vegetable.
Blueberries
According to the U.S. Highbush Blueberry Council, researchers believe that the antioxidants in blueberries work to reduce the buildup of "bad" LDL cholesterol in artery walls that contributes to cardiovascular disease and stroke. Studies conducted at the USDA Human Nutrition Center have found that blueberries rank No. 1 in antioxidant activity when compared with 40 other fresh fruits and vegetables.
Salmon
"Salmon is widely available, affordable, fast, and easy." It's also one of the best sources of a "healthy fat" called omega-3 fatty acids.
Oily fish such as salmon (as well as mackerel, herring, and sardines) contain omega-3s, explains Hark. This fat is believed to reduce the risk of developing cardiovascular disease by lowering the levels of triglycerides in the body -- blood fats linked to heart disease and diabetes.
Research has also found that omega-3 fatty acids prevent blood clots by making platelets less likely to clump together and stick to artery walls, Hark adds.
"Blood vessels are also less likely to constrict, making the heart less vulnerable to life-threatening irregular heart rates," adds Deen.
The American Heart Association recommends eating at least two servings of fish (especially oily fish like salmon) at least twice a week; a serving is between 3 oz and 6 oz.
Soy Protein
Rich in omega-3 fatty acids, protein, vitamins, and minerals, soy protein is a good alternative for red meat, says Hobbs; it's also lower in fat and higher in fiber than many meat choices.
In people with high cholesterol, studies show that soy protein, when eaten with a healthy low-fat diet, lowers cholesterol. In fact, researchers found that people who ate a diet of several cholesterol-fighting foods lowered their cholesterol as much as people who took medicine.
Both the FDA and the American Heart Association encourage eating at least 1 oz (28 grams) of soy protein daily. You can get your soy from soybeans, soy nuts, soy milk, soy flour, energy bars, fortified cereal, tempeh, and tofu.
Oatmeal
A half-cup daily serving of oatmeal contains only about 130 calories while delivering 5 grams of heart-healthy fiber that helps to lower cholesterol and keep body weight to a healthy level.
Another benefit of oatmeal is that it will fill you up and likely keep you filled until lunchtime, so you're not tempted by unhealthy snacks, says Peter Schulman, MD, a cardiologist at the University of Connecticut Health Center.
Oatmeal and other whole grains such as whole wheat, barley, rye, millet, quinoa, brown rice, and wild rice also help reduce the risk of diabetes, which in itself is a risk factor for heart disease, says Zelman.
Spinach
This dark green, leafy vegetable (and its cousins such as kale, Swiss chard, broccoli, and collard greens) is high in vitamins, minerals, and antioxidants that may protect against cardiovascular disease; it's also a source of omega-3 fatty acids, says Suzanne Havala Hobbs, DrPH, MS, RD, clinical assistant professor at the University of North Carolina at Chapel Hill.
Spinach is also rich in folate, says Hark, explaining that folate helps reduce the blood levels of the amino acid homocysteine. "An emerging risk factor for developing cardiovascular disease is a high level of homocysteine," says Hark, who recommends eating a cup a day of your favorite dark green, leafy vegetable.
Motivational Quotes
Post these on your refrigerator, in your car, at work, or anywhere else temptation might haunt you.
“You cannot change your destination overnight, but you can change your direction overnight.” – Jim Rohn
“Try not to do too many things at once. Know what you want, the number one thing today and tomorrow. Persevere and get it done.” – George Allan (football coach)
“Success is not final, failure is not final: it is the courage to continue that counts.” – Winston Churchill
“Life isn’t about finding yourself. Life is about creating yourself.” – George Bernard Shaw
“The pain of self-discipline is always less than the pain of regret.” – John Maxwell
“You cannot change your destination overnight, but you can change your direction overnight.” – Jim Rohn
“Try not to do too many things at once. Know what you want, the number one thing today and tomorrow. Persevere and get it done.” – George Allan (football coach)
“Success is not final, failure is not final: it is the courage to continue that counts.” – Winston Churchill
“Life isn’t about finding yourself. Life is about creating yourself.” – George Bernard Shaw
“The pain of self-discipline is always less than the pain of regret.” – John Maxwell
Ways to stay motivated when you are on a diet.
1. Give yourself a break
2. Look at how far you’ve come
3. Pick a challenge, target or deadline
4. Hire a coach or personal trainer
5. Read some great quotes
6. Talk or write about your feelings
7. Treat yourself to something nice
8. Try a couple of naturally low-fat foods you don’t usually eat
9. Have a go at a new exercise or sport
10. Subscribe to blogs which you enjoy, so you get frequent updates
2. Look at how far you’ve come
3. Pick a challenge, target or deadline
4. Hire a coach or personal trainer
5. Read some great quotes
6. Talk or write about your feelings
7. Treat yourself to something nice
8. Try a couple of naturally low-fat foods you don’t usually eat
9. Have a go at a new exercise or sport
10. Subscribe to blogs which you enjoy, so you get frequent updates
Zucchini Stoup from Rachael Ray
Recipe from Food Network
You can leave out the bread to make it low carb. I can't wait to try this yummy soup.
Ribollita con Verdure
Ingredients
3 tablespoons extra-virgin olive oil, 3 turns of the pan, plus some for drizzling
4 thick slices pancetta (not smoked) or bacon (smoked), chopped
2 sprigs fresh rosemary, leaves finely chopped
4 to 6 cloves garlic, chopped
1 medium to large onion, finely chopped
2 medium carrots, diced
1 medium, skinny zucchini, cut into thin slices
Salt and pepper
1/2 cup dry red wine, a couple of glugs
1 (15-ounce) can petite diced or chunky style crushed tomatoes
6 cups beef stock, available in boxes on soup aisle (recommended: Kitchen Basics brand)
4 cups, about 1/2 pound, chopped or torn stale bread
2 (15-ounce), small white beans (recommended: Goya brand, smaller than cannellini beans)
4 cups chopped kale or chard
1/2 cup grated Parmigiano-Reggiano, to pass at table
Directions
Heat a soup pot over medium-high heat. Add oil and the the pancetta or bacon and render 4 minutes. Add rosemary, the garlic, 3/4 of the onions, carrots and zucchini and season with salt and pepper. Saute the veggies 7 to 8 minutes, then add wine and deglaze the pot. Stir in the tomatoes and stock and bring up the heat. When soup boils, reduce to a simmer and stir in bread and beans. Pile the greens into the pot and wilt them into the soup. Simmer the ribollita 5 to 10 minutes, stirring soup as it simmers until it thickens to a dense stew-like consistency. A wooden spoon should be able to stand upright in the pot. Turn off heat, adjust seasonings and ladle into shallow bowls. Top with grated cheese, an additional drizzle of extra-virgin olive oil, and a spoonful of reserved finely chopped raw onions.
Monday, October 12, 2009
Easy Fast and Healthy Cookbook Options
Cooking Light Superfast Suppers: Speedy Solutions for Dinner Dilemmas $23.07
Amazon Review:
I received this cookbook as a gift. This is the first cookbook that I've found in which the recipes are simple and quick enough to make after work without being a burden and the food is always delicious. I've probably made 30 of the dishes now and they have all been hits with my family. This is my favorite cookbook out of the 100 or so I have. I use it everyday.
Cooking Light Cook's Essential Recipe Collection: Weeknight: 57 essential recipes to eat smart, be fit, live well (the Cooking Light.cook's ESSENTIAL RECIPE COLLECTION)$12.21
Amazon Review:
This is one of my favorite books that I have actually used. I have many other cooking books that I have not really used. I scan through them and never really followed a recipe. This book is great. Lots of healthy recipes inside and it has a little bit of everything as far as fish, beef, chicken, etc. What is great about the book too is the nutrition information. Every recipe has its own picture so you know how your dish is supposed to come out. There are also lots of tips and ideas on making and preparing dishes faster and easier. Great book!
Not Pictured:
Slow & Easy: Fast-Fix Recipes for Your Electric Slow Cooker by Natalie Haughton $15.61
Amazon Review:
Wonderful time-saving recipes for those of us who have too few minutes in a day!
The Bon Appetit Cookbook: Fast Easy Fresh by Barbara Fairchild $23.07
Amazon Review:
This is a really great book for anyone who wants a good tasting, not-prepackaged, relatively healthy meal - FAST. I've made quite a few of these dishes and they are really wonderful. Even my children (6 and 8) enjoy them and can help prepare the meals. Nearly every recipe can be made in less than 30-45 minutes. Those that take longer do so only because they need to be baked. The book reads to me like how I imagine actual chefs cook for themselves at home. Quick, fresh, tasty food in innovative combinations. The ingredients aren't obscure and often utilize time-saving ingredients like store roasted chicken and boneless/skinless chicken strips. I really enjoy and use this book and would highly recommend it to anyone
Pillsbury Fast and Healthy Cookbook: 350 Easy Recipes for Every Day $17.13
Amazon Review:
I have only had this cookbook for a week but I have used it every night for dinner. The recipes are delicious and so easy to make. I have been searching for a low fat, fast, and easy cookbook that included nutritional information for a long time! I love that it tells you ALL the nutritional info, not just calories. The pictures seem to be a true representation of what you end up cooking. My husband and my 3 year old have been very pleased with the past several dinners. I'm happy because most of the recipes take less than 30 minutes to prepare. I know I will enjoy this cookbook for a very long time. It is a must have!!!
How to Lose Weight Fast
How to Lose Weight Fast
Want to slim down fast for that beach vacation or high school reunion? Don't go for an overnight miracle. Instead, follow these steps to lose fat rapidly, healthily, and sustainably.
1. Determine your daily calorie intake.
2. Write down all the things you eat on a typical day. Carry a small notebook with
you and write down every snack, every drink, and the contents of every meal.
3. Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it.
4. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods).
5. Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo.
6.Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
7. Replace high-calorie side dishes with healthier alternatives. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss gold.
8. Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
9.Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you're not going to lose weight if you consume the same amount of calories by eating different foods.
10. Watch your portion sizes. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake.
11.Graze on healthy snacks. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on). Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition.
12. Get more fiber. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular.
13.Drink plenty of water. Remember, the more you exercise, the more water you'll need.
14. Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.
15. Pump some iron. Resistance training, (weight training), can help both sexes stay lean by building muscle and raising metabolism. If you gain muscle, however, your body's resting metabolism, (the amount of calories you burn when you're just sitting still), increases, because muscle requires a lot of calories to maintain.
16. Rest properly. This means not only taking at least 24-48 hours between strength training the same muscles, (and taking 1-2 days off from exercising each week); it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat.
17. Be realistic. Don't expect a miracle. Healthy weight loss can be achieved fairly quickly, but you'll need to be patient. In addition, be sure to set realistic goals. Make sure that the weight you're trying to reach is a healthy weight for you, and keeping in mind that gaining pounds of muscle will help you lose fat, be trimmer, and look better even though you don't actually lose any weight.
18. Be confident. You need to believe in yourself! If you want to diet, and you know that it will make you feel better, then you need confidence. You need to always encourage yourself to achieve the goals that you have set. Learn to evaluate your efforts fairly and objectively. If you fail to achieve your target for the week, find out why is it so. Is it because you have missed a jogging session? Or you have been eating junk food for one of the days? After evaluating, look ahead to next week and try your best to stick to your plan.
19. Be consistent and disciplined, and have self motivation. To lose weight effectively, you need to stick to your weight loss plan religiously so as to see results. When you have the thought of giving up, visualize how good you will look when you manage to slim down successfully.
Want to slim down fast for that beach vacation or high school reunion? Don't go for an overnight miracle. Instead, follow these steps to lose fat rapidly, healthily, and sustainably.
1. Determine your daily calorie intake.
2. Write down all the things you eat on a typical day. Carry a small notebook with
you and write down every snack, every drink, and the contents of every meal.
3. Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it.
4. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods).
5. Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo.
6.Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
7. Replace high-calorie side dishes with healthier alternatives. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss gold.
8. Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
9.Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you're not going to lose weight if you consume the same amount of calories by eating different foods.
10. Watch your portion sizes. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake.
11.Graze on healthy snacks. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on). Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition.
12. Get more fiber. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular.
13.Drink plenty of water. Remember, the more you exercise, the more water you'll need.
14. Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.
15. Pump some iron. Resistance training, (weight training), can help both sexes stay lean by building muscle and raising metabolism. If you gain muscle, however, your body's resting metabolism, (the amount of calories you burn when you're just sitting still), increases, because muscle requires a lot of calories to maintain.
16. Rest properly. This means not only taking at least 24-48 hours between strength training the same muscles, (and taking 1-2 days off from exercising each week); it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat.
17. Be realistic. Don't expect a miracle. Healthy weight loss can be achieved fairly quickly, but you'll need to be patient. In addition, be sure to set realistic goals. Make sure that the weight you're trying to reach is a healthy weight for you, and keeping in mind that gaining pounds of muscle will help you lose fat, be trimmer, and look better even though you don't actually lose any weight.
18. Be confident. You need to believe in yourself! If you want to diet, and you know that it will make you feel better, then you need confidence. You need to always encourage yourself to achieve the goals that you have set. Learn to evaluate your efforts fairly and objectively. If you fail to achieve your target for the week, find out why is it so. Is it because you have missed a jogging session? Or you have been eating junk food for one of the days? After evaluating, look ahead to next week and try your best to stick to your plan.
19. Be consistent and disciplined, and have self motivation. To lose weight effectively, you need to stick to your weight loss plan religiously so as to see results. When you have the thought of giving up, visualize how good you will look when you manage to slim down successfully.
Friday, October 9, 2009
Go Red
GO RED! I am so proud of our team we won the WEEK 1 weigh in. Way to go red! Let's keep up the great work. Sara said that as a group both teams lost about 80 pounds in a week. That's amazing!
8 Foods that Fight Fat
Want to lose weight as you chow down? Your wish is granted! Your supermarket is filled with foods that studies show have lipid-melting powers to help melt fat and keep you slim. Stock up on these fat-fighting super bites, and you'll be trimmer even as you indulge. Read on to discover the eight foods that deserve a permanent spot in your fridge—and in your diet!
Almonds These yummy nuts are high in alpha-linolenic acid, which can accelerate your metabolism of fats. In fact, dieters who ate 3 ounces of almonds daily slashed their weight and body-mass index by 18 percent, while those who skipped the nuts reduced both numbers less— just 11 percent—a study in the International Journal of Obesity revealed. Chomp almonds à la carte (limit yourself to 12 per serving to keep calories in check). I get a pack at Starbucks and nibble throughout my day. Or sprinkle them into a recipe such as Black Bean–Almond Pesto Chicken. Go nuts!
Berries I tell my daughter, "These are nature's candy!" Turns out they're also your body's best friends. Strawberries, raspberries and other vitamin C–spiked fruit can supercharge your workout, helping you burn up to 30 percent more fat, research from Arizona State University at Mesa has found. If they're not in season, buy the little gems frozen in a bulk-sized bag so you'll always have them on hand to whip up a Berry Bliss Smoothie or Strawberry-Sunflower Pops, regardless of whether berries are in season.
Cinnamon Adding 1/4 teaspoon to your plate may prevent an insulin spike—an uptick that tells your body to store fat. Sprinkle it on your morning cereal or coffee or on your yogurt in the A.M., or savor it in Apple-Cinnamon-Raisin Oatmeal.
Mustard It's heaven on a soft pretzel, but mustard may also be a weight loss wonder. Turmeric, the spice that gives mustard its color, may slow the growth of fat tissues, a study in the journal Endocrinology finds. Use it on sandwiches instead of mayo, or sprinkle turmeric on cauliflower pre-roasting to give it a kick. Try it on tuna salad—I promise it adds zest.
Oranges This citrus fruit, which contains fat-blasting compounds known as flavones, deserves to be your main squeeze. Women who ate the most flavones had a much lower increase in body fat over a 14-year period, a study in The American Journal of Clinical Nutrition notes. Eat oranges sliced or swig fresh OJ (including pulp!) to get the best benefit from the fruit.
Soybeans Reason to toss a half cup on your salad? Soybeans are rich in choline, a compound that blocks the absorption of fat and breaks down fatty deposits. Oh, and they're addictively delish! But if breast cancer runs in your family, experts suggest you should talk to your doc before adding soy to your diet.
Sweet potatoes The colorful spuds' high-fiber content means they keep your insulin steadier than their white sisters, which means less fat packed on your hips, research finds. Top a small baked tater with lowfat cottage cheese for a tempting side dish, or whip up Miso Soup With Sweet Potato Dumplings.
Swiss cheese Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown, and Swiss has more calcium than many of its cheesy peers. Choose the reduced-fat variety, such as Sargento. Slip it into your sandwich, put it on top of high-fiber crackers or use it for a healthier grilled cheese. Yum!
For other tricks to eating your way to your healthy, happy weight, load up on these 20 slimming superfoods at Self.com.
Almonds These yummy nuts are high in alpha-linolenic acid, which can accelerate your metabolism of fats. In fact, dieters who ate 3 ounces of almonds daily slashed their weight and body-mass index by 18 percent, while those who skipped the nuts reduced both numbers less— just 11 percent—a study in the International Journal of Obesity revealed. Chomp almonds à la carte (limit yourself to 12 per serving to keep calories in check). I get a pack at Starbucks and nibble throughout my day. Or sprinkle them into a recipe such as Black Bean–Almond Pesto Chicken. Go nuts!
Berries I tell my daughter, "These are nature's candy!" Turns out they're also your body's best friends. Strawberries, raspberries and other vitamin C–spiked fruit can supercharge your workout, helping you burn up to 30 percent more fat, research from Arizona State University at Mesa has found. If they're not in season, buy the little gems frozen in a bulk-sized bag so you'll always have them on hand to whip up a Berry Bliss Smoothie or Strawberry-Sunflower Pops, regardless of whether berries are in season.
Cinnamon Adding 1/4 teaspoon to your plate may prevent an insulin spike—an uptick that tells your body to store fat. Sprinkle it on your morning cereal or coffee or on your yogurt in the A.M., or savor it in Apple-Cinnamon-Raisin Oatmeal.
Mustard It's heaven on a soft pretzel, but mustard may also be a weight loss wonder. Turmeric, the spice that gives mustard its color, may slow the growth of fat tissues, a study in the journal Endocrinology finds. Use it on sandwiches instead of mayo, or sprinkle turmeric on cauliflower pre-roasting to give it a kick. Try it on tuna salad—I promise it adds zest.
Oranges This citrus fruit, which contains fat-blasting compounds known as flavones, deserves to be your main squeeze. Women who ate the most flavones had a much lower increase in body fat over a 14-year period, a study in The American Journal of Clinical Nutrition notes. Eat oranges sliced or swig fresh OJ (including pulp!) to get the best benefit from the fruit.
Soybeans Reason to toss a half cup on your salad? Soybeans are rich in choline, a compound that blocks the absorption of fat and breaks down fatty deposits. Oh, and they're addictively delish! But if breast cancer runs in your family, experts suggest you should talk to your doc before adding soy to your diet.
Sweet potatoes The colorful spuds' high-fiber content means they keep your insulin steadier than their white sisters, which means less fat packed on your hips, research finds. Top a small baked tater with lowfat cottage cheese for a tempting side dish, or whip up Miso Soup With Sweet Potato Dumplings.
Swiss cheese Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown, and Swiss has more calcium than many of its cheesy peers. Choose the reduced-fat variety, such as Sargento. Slip it into your sandwich, put it on top of high-fiber crackers or use it for a healthier grilled cheese. Yum!
For other tricks to eating your way to your healthy, happy weight, load up on these 20 slimming superfoods at Self.com.
Wednesday, October 7, 2009
Creating an at home gym.
If you want to create a gym that will provide you with a total body workout (cardio, strength and flexibility) and you have a budget of at least $1000, consider the following recommendations:
Treadmill – The best option for cardiovascular equipment because it can be used for running, walking, and even some leg strength training. Plus, workouts can continually be varied based on speed, incline, even direction. And, it easily progresses as fitness levels improve.
Full dumbbell set with weights ranging from 5 pounds to 50+ pounds. – Great for light toning, to intermediate strength training to building muscles. Less expensive than selectorized machines and usually provides more flexibility and variety in workouts.
Fitness Ball – Provides exercise options for toning, strengthening and stretching.
Resistance Band – Provides another option for strength training. Can alternate use with free weights for a great challenge that will help prevent plateaus.
Step Bench – Can be used for both cardio workouts and strength training workouts.
If you want a home gym specifically for building muscles (or just can’t afford cardio equipment), and can afford at least $100, consider the following recommendations:
Dumbbell set
Fitness Ball
Resistance Band
Jump Rope – Offers very challenging cardiovascular fitness workouts at a very low price.
If you want a total body home gym but can only afford less than $100, consider the following recommendations:
Three dumbbells sizes (e.g. 5, 10 and 15 pounds)
Resistance Band
Jump Rope
Treadmill – The best option for cardiovascular equipment because it can be used for running, walking, and even some leg strength training. Plus, workouts can continually be varied based on speed, incline, even direction. And, it easily progresses as fitness levels improve.
Full dumbbell set with weights ranging from 5 pounds to 50+ pounds. – Great for light toning, to intermediate strength training to building muscles. Less expensive than selectorized machines and usually provides more flexibility and variety in workouts.
Fitness Ball – Provides exercise options for toning, strengthening and stretching.
Resistance Band – Provides another option for strength training. Can alternate use with free weights for a great challenge that will help prevent plateaus.
Step Bench – Can be used for both cardio workouts and strength training workouts.
If you want a home gym specifically for building muscles (or just can’t afford cardio equipment), and can afford at least $100, consider the following recommendations:
Dumbbell set
Fitness Ball
Resistance Band
Jump Rope – Offers very challenging cardiovascular fitness workouts at a very low price.
If you want a total body home gym but can only afford less than $100, consider the following recommendations:
Three dumbbells sizes (e.g. 5, 10 and 15 pounds)
Resistance Band
Jump Rope
Top Workout Songs from Fitness Magazine
Top Workout Songs 1-20
1. "SexyBack" - Justin Timberlake
2. "Ain't No Other Man" - Christina Aguilera
3. "Fergalicious" - Fergie
4. "Girlfriend" - Avril Lavigne
5. "Maneater" - Nelly Furtado
6. "My Humps" - Black Eyed Peas
7. "Promiscuous" - Nelly Furtado
8. "This Ain't a Scene, It's an Arms Race" - Fall Out Boy
9. "It's Not Over" - Chris Daughtry
10. "This Is Why I'm Hot" - Mims
11. "Beautiful Liar" - Beyonce and Shakira
12. "Dance, Dance" - Fall Out Boy
13. "Suddenly I See" - KT Tunstall
14. "Smack That" - Akon with Eminem
15. "What Goes Around Comes Around" - Justin Timberlake
16. "The Sweet Escape" - Konvict Remix; Gwen Stefani, featuring Akon
17. "When You Were Young" - The Killers
18. "Beautiful Day" - U2
19. "Buttons" - Pussycat Dolls
20. "Get Me Bodied" - Beyonce
1. "SexyBack" - Justin Timberlake
2. "Ain't No Other Man" - Christina Aguilera
3. "Fergalicious" - Fergie
4. "Girlfriend" - Avril Lavigne
5. "Maneater" - Nelly Furtado
6. "My Humps" - Black Eyed Peas
7. "Promiscuous" - Nelly Furtado
8. "This Ain't a Scene, It's an Arms Race" - Fall Out Boy
9. "It's Not Over" - Chris Daughtry
10. "This Is Why I'm Hot" - Mims
11. "Beautiful Liar" - Beyonce and Shakira
12. "Dance, Dance" - Fall Out Boy
13. "Suddenly I See" - KT Tunstall
14. "Smack That" - Akon with Eminem
15. "What Goes Around Comes Around" - Justin Timberlake
16. "The Sweet Escape" - Konvict Remix; Gwen Stefani, featuring Akon
17. "When You Were Young" - The Killers
18. "Beautiful Day" - U2
19. "Buttons" - Pussycat Dolls
20. "Get Me Bodied" - Beyonce
Last Fast Food Post-Now you have tons of options if you are on the run!
McDonald's
Premium Grilled Chicken Classic Sandwich: When you hold the mayo, you'll save calories and fat.
370 calories, 4.5g fat, 1g sat. fat, 65mg cholesterol, 1,110mg sodium, 50g carbs, 3g fiber, 32g protein
Premium Asian Salad with Grilled Chicken: The majority of the fat in this flavorful salad comes from the almonds, and the Asian Blend contains veggies and soybeans, making it heart-healthy.
300 calories, 10g fat, 1g sat. fat, 65mg cholesterol, 890mg sodium, 23g carbs, 5g fiber, 32g protein
Fruit and Yogurt Parfait: If you’re looking for a sweet treat, this is a winner. Made with low-fat yogurt and topped with low fat granola, strawberries and blueberries, it’s far less sinful but just as tasty as ice cream.
160 calories, 2g fat, 1g sat. fat, 5mg cholesterol, 85mg sodium, 31g carbs, 1g fiber, 4g protein
Wendy’s
Mandarin Chicken Salad: A variety of lettuces and toppings, like roasted almonds and crispy noodles, make this salad a flavor-packed meal. Most of the fat is unsaturated.
540 calories, 25g fat, 3g sat. fat, 65mg cholesterol, 1,260mg sodium, 50g carbs, 5g fiber, 31g protein
Ultimate Chicken Grill: Order it with lettuce, tomatoes, and honey mustard sauce.
320 calories, 7g fat, 1.5g sat. fat, 70mg cholesterol, 950mg sodium, 36g carbs, 2g fiber, 28g protein
Burger King
Tendergrill Chicken Garden Salad: Hold the cheese and top with the Light Italian dressing:
300 calories, 16g fat, 2.5g sat. fat, 70mg cholesterol, 1,050mg sodium, 13g carbs, 5g fiber, 33g protein
BK Veggie Burger: Say "no mayo" to enjoy this healthy, cholesterol-free vegetarian delight.
340 calories, 8g fat, 1g sat. fat, 0mg cholesterol, 1,030mg sodium, 46g carbs, 7g fiber, 23g protein
Taco Bell
Fresco Style Ranchero Chicken Soft Taco:
170 calories, 4g fat, 1.5g sat. fat, 25mg cholesterol, 730mg sodium, 21g carbs, 3g fiber, 12g protein
Fresco Crunchy Taco: This menu item is much lower in sodium but still loaded with flavor.
150 calories, 8g fat, 2.5g sat. fat, 20mg cholesterol, 370mg sodium, 13g carbs, 3g fiber, 7g protein.
Subway
6" Oven-Roasted Chicken Breast:
310 calories, 5g fat, 25mg cholesterol, 830mg sodium, 5g fiber
6" Veggie Delite: A great option for vegetarian diners or for those watching their cholesterol. Order it on Italian bread and it’s vegan, too.
230 calories, 3g fat, 0mg cholesterol, 500mg sodium, 5g fiber
KFC
Honey BBQ Sandwich:
280 calories, 3.5g fat, 1g sat. fat, 60mg cholesterol, 780mg sodium, 40g carbs, 3g fiber, 22g protein
Tender Roast Sandwich: Hold the sauce.
300 calories, 4.5g fat, 1.5g sat. fat, 70mg cholesterol, 1,060mg sodium, 28g carbs, 2g fiber, 37g protein
Roasted Caesar Salad: Hold the croutons, and top it with fat-free ranch dressing.
250 calories, 8g fat, 4.5g sat. fat, 70mg cholesterol, 1,240 mg sodium, 14g carbs, 3g fiber, 31g protein
Jack in the Box
Asian Chicken Salad with Grilled Chicken Strips:
160 calories, 1.5g fat, 0g sat. fat, 65mg cholesterol, 380mg sodium, 18g carbs, 5g fiber, 22g protein
Chicken Fajita Pita: The pita is made with whole grains, which are rarely seen at fast food restaurants. Hold the salsa.
300 calories, 9g fat, 3.5g sat. fat,60mg cholesterol, 1,090mg sodium, 33g carbs, 4g fiber, 23g protein
Carl’s Jr.
Charbroiled BBQ Chicken Sandwich:
360 calories, 4.5g fat, 1g sat. fat, 60mg cholesterol, 1,150mg sodium, 48g carbs, 4g fiber, 34g protein
Charbroiled Chicken Salad: Choose the low-fat balsamic dressing.
295 calories, 8.5g fat, 3.5g sat. fat, 75mg cholesterol, 1,190mg sodium, 21g carbs, 5g fiber, 34g protein
Premium Grilled Chicken Classic Sandwich: When you hold the mayo, you'll save calories and fat.
370 calories, 4.5g fat, 1g sat. fat, 65mg cholesterol, 1,110mg sodium, 50g carbs, 3g fiber, 32g protein
Premium Asian Salad with Grilled Chicken: The majority of the fat in this flavorful salad comes from the almonds, and the Asian Blend contains veggies and soybeans, making it heart-healthy.
300 calories, 10g fat, 1g sat. fat, 65mg cholesterol, 890mg sodium, 23g carbs, 5g fiber, 32g protein
Fruit and Yogurt Parfait: If you’re looking for a sweet treat, this is a winner. Made with low-fat yogurt and topped with low fat granola, strawberries and blueberries, it’s far less sinful but just as tasty as ice cream.
160 calories, 2g fat, 1g sat. fat, 5mg cholesterol, 85mg sodium, 31g carbs, 1g fiber, 4g protein
Wendy’s
Mandarin Chicken Salad: A variety of lettuces and toppings, like roasted almonds and crispy noodles, make this salad a flavor-packed meal. Most of the fat is unsaturated.
540 calories, 25g fat, 3g sat. fat, 65mg cholesterol, 1,260mg sodium, 50g carbs, 5g fiber, 31g protein
Ultimate Chicken Grill: Order it with lettuce, tomatoes, and honey mustard sauce.
320 calories, 7g fat, 1.5g sat. fat, 70mg cholesterol, 950mg sodium, 36g carbs, 2g fiber, 28g protein
Burger King
Tendergrill Chicken Garden Salad: Hold the cheese and top with the Light Italian dressing:
300 calories, 16g fat, 2.5g sat. fat, 70mg cholesterol, 1,050mg sodium, 13g carbs, 5g fiber, 33g protein
BK Veggie Burger: Say "no mayo" to enjoy this healthy, cholesterol-free vegetarian delight.
340 calories, 8g fat, 1g sat. fat, 0mg cholesterol, 1,030mg sodium, 46g carbs, 7g fiber, 23g protein
Taco Bell
Fresco Style Ranchero Chicken Soft Taco:
170 calories, 4g fat, 1.5g sat. fat, 25mg cholesterol, 730mg sodium, 21g carbs, 3g fiber, 12g protein
Fresco Crunchy Taco: This menu item is much lower in sodium but still loaded with flavor.
150 calories, 8g fat, 2.5g sat. fat, 20mg cholesterol, 370mg sodium, 13g carbs, 3g fiber, 7g protein.
Subway
6" Oven-Roasted Chicken Breast:
310 calories, 5g fat, 25mg cholesterol, 830mg sodium, 5g fiber
6" Veggie Delite: A great option for vegetarian diners or for those watching their cholesterol. Order it on Italian bread and it’s vegan, too.
230 calories, 3g fat, 0mg cholesterol, 500mg sodium, 5g fiber
KFC
Honey BBQ Sandwich:
280 calories, 3.5g fat, 1g sat. fat, 60mg cholesterol, 780mg sodium, 40g carbs, 3g fiber, 22g protein
Tender Roast Sandwich: Hold the sauce.
300 calories, 4.5g fat, 1.5g sat. fat, 70mg cholesterol, 1,060mg sodium, 28g carbs, 2g fiber, 37g protein
Roasted Caesar Salad: Hold the croutons, and top it with fat-free ranch dressing.
250 calories, 8g fat, 4.5g sat. fat, 70mg cholesterol, 1,240 mg sodium, 14g carbs, 3g fiber, 31g protein
Jack in the Box
Asian Chicken Salad with Grilled Chicken Strips:
160 calories, 1.5g fat, 0g sat. fat, 65mg cholesterol, 380mg sodium, 18g carbs, 5g fiber, 22g protein
Chicken Fajita Pita: The pita is made with whole grains, which are rarely seen at fast food restaurants. Hold the salsa.
300 calories, 9g fat, 3.5g sat. fat,60mg cholesterol, 1,090mg sodium, 33g carbs, 4g fiber, 23g protein
Carl’s Jr.
Charbroiled BBQ Chicken Sandwich:
360 calories, 4.5g fat, 1g sat. fat, 60mg cholesterol, 1,150mg sodium, 48g carbs, 4g fiber, 34g protein
Charbroiled Chicken Salad: Choose the low-fat balsamic dressing.
295 calories, 8.5g fat, 3.5g sat. fat, 75mg cholesterol, 1,190mg sodium, 21g carbs, 5g fiber, 34g protein
More Fast Food Options
10. Burger King TENDERGRILL Chicken Garden Salad
(Salad without dressing: 230 calories/ 8g fat/ 11g carbs/ 3g fiber/ 3g sugars/ 720mg sodium/ 32g protein)
9. Taco Bell Fresco Style Ranchero Chicken Soft Taco
(170 calories/ 4g fat/ 20g carbs/ 2g fiber/ 2g sugars/ 560g sodium/12g protein)
8. McDonald's Apple Dippers with Low Fat Caramel
(100 calories/ 0.5g fat/ 24g carbs/ 0g fiber/15g sugars/40mg sodium/ 0g protein)
7. Subway Soups - Chicken & Dumpling, Cream of Broccoli, Minestrone, Roasted Chicken Noodle, Spanish Style Chicken with Rice, Tomato Garden Vegetable with Rotini, and Vegetable Beef
(90-140 calories/ 0.5-5g fat/ 12-20g carbs/ 1-4g fiber/ 1-8g sugars/ 910-1,230mg sodium/ 3-7g protein)
6. McDonald's Asian Salad with Grilled Chicken
(Salad without dressing: 290 calories/ 10g fat/23g carbs/6g fiber/12g sugars/ 890mg sodium/ 31g protein)
5. McDonald's Vanilla Reduced Fat Ice Cream Cone
(150 calories/ 3.5g fat/ 24g carbs/ 0g fiber/ 18g sugars/ 60mg sodium/ 4g protein)
4. Taco Bell Fresco Style Grilled Steak Soft Taco
(170 calories/ 5g fat/ 21g carbs/ 2g fiber/ 3g sugars/ 560mg sodium/ 11g protein)
3. Wendy's Mandarin Chicken Salad
(Salad without dressing, almonds and noodles: 170 calories/ 2g fat/ 18g carbs/ 3g fiber/ 13g sugars/ 480mg sodium/ 23g protein)
2. Taco Bell Cinnamon Twists
(160 calories/ 5g fat/ 27g carbs/ 1g fiber/ 10g sugars/ 780mg sodium/ 1g protein)
1. Subway 6 Grams of Fat or Less Subs, 6" Turkey Breast with Honey Mustard and Cucumbers
(310 calories/ 4.5g fat/ 54g carbs/ 5g fiber/ 13g sugars/ 1,130mg sodium/ 19g protein)
(Salad without dressing: 230 calories/ 8g fat/ 11g carbs/ 3g fiber/ 3g sugars/ 720mg sodium/ 32g protein)
9. Taco Bell Fresco Style Ranchero Chicken Soft Taco
(170 calories/ 4g fat/ 20g carbs/ 2g fiber/ 2g sugars/ 560g sodium/12g protein)
8. McDonald's Apple Dippers with Low Fat Caramel
(100 calories/ 0.5g fat/ 24g carbs/ 0g fiber/15g sugars/40mg sodium/ 0g protein)
7. Subway Soups - Chicken & Dumpling, Cream of Broccoli, Minestrone, Roasted Chicken Noodle, Spanish Style Chicken with Rice, Tomato Garden Vegetable with Rotini, and Vegetable Beef
(90-140 calories/ 0.5-5g fat/ 12-20g carbs/ 1-4g fiber/ 1-8g sugars/ 910-1,230mg sodium/ 3-7g protein)
6. McDonald's Asian Salad with Grilled Chicken
(Salad without dressing: 290 calories/ 10g fat/23g carbs/6g fiber/12g sugars/ 890mg sodium/ 31g protein)
5. McDonald's Vanilla Reduced Fat Ice Cream Cone
(150 calories/ 3.5g fat/ 24g carbs/ 0g fiber/ 18g sugars/ 60mg sodium/ 4g protein)
4. Taco Bell Fresco Style Grilled Steak Soft Taco
(170 calories/ 5g fat/ 21g carbs/ 2g fiber/ 3g sugars/ 560mg sodium/ 11g protein)
3. Wendy's Mandarin Chicken Salad
(Salad without dressing, almonds and noodles: 170 calories/ 2g fat/ 18g carbs/ 3g fiber/ 13g sugars/ 480mg sodium/ 23g protein)
2. Taco Bell Cinnamon Twists
(160 calories/ 5g fat/ 27g carbs/ 1g fiber/ 10g sugars/ 780mg sodium/ 1g protein)
1. Subway 6 Grams of Fat or Less Subs, 6" Turkey Breast with Honey Mustard and Cucumbers
(310 calories/ 4.5g fat/ 54g carbs/ 5g fiber/ 13g sugars/ 1,130mg sodium/ 19g protein)
Fast Food Options
--------------------------------------------------------------------------------
TCBY
Eat This: Fruithead Smoothie—20-ounce Raspberry Delite has 240 calories, 0g fat, and 3g fiber
--------------------------------------------------------------------------------
KFC
Eat This: Honey Barbecue Sandwich—300 calories, 6g fat (1g saturated), 920mg sodium
--------------------------------------------------------------------------------
Wendy’s
Eat This: Frescata Roasted Turkey and Swiss—(Hold the mayo) 420 calories, 15g fat (6g saturated), 1,420mg sodium
--------------------------------------------------------------------------------
Jamba Juice
Eat This: All Fruit Smoothie—16-ounce Strawberry Whirl has 200 calories, 0g fat, 4g fiber, 42g sugar
TCBY
Eat This: Fruithead Smoothie—20-ounce Raspberry Delite has 240 calories, 0g fat, and 3g fiber
--------------------------------------------------------------------------------
KFC
Eat This: Honey Barbecue Sandwich—300 calories, 6g fat (1g saturated), 920mg sodium
--------------------------------------------------------------------------------
Wendy’s
Eat This: Frescata Roasted Turkey and Swiss—(Hold the mayo) 420 calories, 15g fat (6g saturated), 1,420mg sodium
--------------------------------------------------------------------------------
Jamba Juice
Eat This: All Fruit Smoothie—16-ounce Strawberry Whirl has 200 calories, 0g fat, 4g fiber, 42g sugar
More Snacks for Busy People
HG's Freakishly Fun Top Eight List of Office Snacks
1. 94% Fat Free Popcorn Mini Bags
2. 100-Calorie Packs
3. Fiber One Chewy Bars
4. Jerky Snacks
5. Sugar-Free Ice Pops
6. Fresh Fruits and Veggies
7. Low-Calorie Canned Soups
8. Light String Cheese String cheese
1. 94% Fat Free Popcorn Mini Bags
2. 100-Calorie Packs
3. Fiber One Chewy Bars
4. Jerky Snacks
5. Sugar-Free Ice Pops
6. Fresh Fruits and Veggies
7. Low-Calorie Canned Soups
8. Light String Cheese String cheese
Weight Watchers
Click on the link to find out point values for different eating out choices.
http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=3&art_id=45171&sc=3030
Italian
Fried entrees and creamy pasta dishes are obvious nutrition offenders, but if nothing but grease will satisfy, it's great to know that a serving of eggplant parmigiana has a higher POINTS® value than either veal or chicken variations.
Mexican
You could spend more than a day's worth of POINTS values on nachos and margaritas. But did you know that you can have a glass of sangria and two chicken fajitas for just 10 POINTS values? Stick with sautéed entrees that aren't drowning in cheese, and ask for extra salsa as a topping or dressing. If you want something rich and filling, go for nutrition-packed guacamole.
Chinese
Steamed appetizers and sautéed dishes are some of the best bets at Chinese restaurants. But if you want something deep-fried, get the most for your POINTS values—one cup of General Tso's chicken has 5 more POINTS values then a cup of sweet and sour chicken. Go for the sweet and sour and you'll have enough room to splurge on a cup of sesame noodles.
Japanese
Edamame and seaweed salad are great low POINTS value starters, while sautéed chicken entrees and white fish sushi make healthier entrée options. If you're in the mood for tempura, go for a shrimp tempura roll instead of regular shrimp tempura and save yourself 4 POINTS values.
Deli/Diner
Mayo-based salads are a staple here, but there are better bets on the menu: Half cup of egg salad has a POINTS value of 8, but a half cup of chicken salad has a POINTS value of only 6. Roast beef is a lean meat option, and fruit-based pies definitely have dessert-worthy potential.
http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=3&art_id=45171&sc=3030
Italian
Fried entrees and creamy pasta dishes are obvious nutrition offenders, but if nothing but grease will satisfy, it's great to know that a serving of eggplant parmigiana has a higher POINTS® value than either veal or chicken variations.
Mexican
You could spend more than a day's worth of POINTS values on nachos and margaritas. But did you know that you can have a glass of sangria and two chicken fajitas for just 10 POINTS values? Stick with sautéed entrees that aren't drowning in cheese, and ask for extra salsa as a topping or dressing. If you want something rich and filling, go for nutrition-packed guacamole.
Chinese
Steamed appetizers and sautéed dishes are some of the best bets at Chinese restaurants. But if you want something deep-fried, get the most for your POINTS values—one cup of General Tso's chicken has 5 more POINTS values then a cup of sweet and sour chicken. Go for the sweet and sour and you'll have enough room to splurge on a cup of sesame noodles.
Japanese
Edamame and seaweed salad are great low POINTS value starters, while sautéed chicken entrees and white fish sushi make healthier entrée options. If you're in the mood for tempura, go for a shrimp tempura roll instead of regular shrimp tempura and save yourself 4 POINTS values.
Deli/Diner
Mayo-based salads are a staple here, but there are better bets on the menu: Half cup of egg salad has a POINTS value of 8, but a half cup of chicken salad has a POINTS value of only 6. Roast beef is a lean meat option, and fruit-based pies definitely have dessert-worthy potential.
How to make exercise a priority!
1. Do a variety of activities you enjoy. And remember, there's no rule that says you have to go to a gym or buy equipment.
Having a variety of activities -- weight lifting, walking, running, tennis, cycling, aerobics classes -- will ensure that you can do something regardless of the weather or time of day.
2. Commit to another person. "The social aspect of exercise is important for me," says Wanda Stevens, a stay-at-home mom in Austin, Texas. "I'll let myself off, but if I've agreed to walk with a friend after dinner, I won't let them down."
3. Make exercise a priority. "It has to be a non-negotiable," says Roy Stevens
4. Exercise first thing in the morning. With two preschool children, Wanda Stevens couldn't find time to work out except on a hit-and-miss basis. Any number of things could sabotage her good intentions to walk or go to Pilates class after dinner. But all her excuses vanished once she started getting up before the kids so she could work out.
Experts agree that a morning schedule is best. "If you go to a gym, it should be located between your home and work," says Klein. "Exercise, take a shower, and you're energized for the day."
5. Or, exercise on your way home from work. The next best thing to exercising first thing in the morning is to do it on your way home from work, Klein says.
"Don't go home first," she says. "I learned that the hard way. There aren't a lot of people who are so motivated that after they go home and change clothes will go back out again and exercise."
6. Exercise even when you're "too tired." Chances are, you'll feel better after exercising.
"It energizes us," says Klein. "You breathe deeply, and your body makes better use of the oxygen exchange. You'll get an exercise-induced euphoria during the activity and for some time after."
7. Log your activity. Write down the things that are important to you. It could be how much time you exercise each day, how many steps you walked, how far you ran or cycled, what you weighed, etc.
8. Be aware of all the indicators of progress. It's great when your clothes fit better and you can lift heavier weights or work out longer without getting exhausted
9. Walk -- with a pedometer (or a dog). "If you enjoy walking and haven't exercised for awhile, 10 minutes three times a day will give you 30 minutes," says Klein.
Use a pedometer, and work up to at least 10,000 steps a day. "Nobody starts out with 10,000 steps," Klein says. Find out what your daily average is, and, the next week, strive to walk 300 extra steps each day. Increase your steps each week.
"Better yet, walk the dog," Klein says. That's how she motivated her sister to exercise. "Twice a day she walks her dog, which is good for them both and provides companionship."
10. Reward yourself. Are you telling yourself that you don't deserve a reward for something you should be doing anyway -- or that once you can zip your jeans without lying on the bed, that will be reward enough? Well, honestly, how inspiring is that?
Experts say that making behavior changes is hard, and rewards motivate. So decide on a goal and a reward, and work toward it. You might buy yourself a video you've wanted after you stick to your fitness plan for one month, or buy new walking shoes when you achieve 5,000 steps a day. Do whatever works for you.
Having a variety of activities -- weight lifting, walking, running, tennis, cycling, aerobics classes -- will ensure that you can do something regardless of the weather or time of day.
2. Commit to another person. "The social aspect of exercise is important for me," says Wanda Stevens, a stay-at-home mom in Austin, Texas. "I'll let myself off, but if I've agreed to walk with a friend after dinner, I won't let them down."
3. Make exercise a priority. "It has to be a non-negotiable," says Roy Stevens
4. Exercise first thing in the morning. With two preschool children, Wanda Stevens couldn't find time to work out except on a hit-and-miss basis. Any number of things could sabotage her good intentions to walk or go to Pilates class after dinner. But all her excuses vanished once she started getting up before the kids so she could work out.
Experts agree that a morning schedule is best. "If you go to a gym, it should be located between your home and work," says Klein. "Exercise, take a shower, and you're energized for the day."
5. Or, exercise on your way home from work. The next best thing to exercising first thing in the morning is to do it on your way home from work, Klein says.
"Don't go home first," she says. "I learned that the hard way. There aren't a lot of people who are so motivated that after they go home and change clothes will go back out again and exercise."
6. Exercise even when you're "too tired." Chances are, you'll feel better after exercising.
"It energizes us," says Klein. "You breathe deeply, and your body makes better use of the oxygen exchange. You'll get an exercise-induced euphoria during the activity and for some time after."
7. Log your activity. Write down the things that are important to you. It could be how much time you exercise each day, how many steps you walked, how far you ran or cycled, what you weighed, etc.
8. Be aware of all the indicators of progress. It's great when your clothes fit better and you can lift heavier weights or work out longer without getting exhausted
9. Walk -- with a pedometer (or a dog). "If you enjoy walking and haven't exercised for awhile, 10 minutes three times a day will give you 30 minutes," says Klein.
Use a pedometer, and work up to at least 10,000 steps a day. "Nobody starts out with 10,000 steps," Klein says. Find out what your daily average is, and, the next week, strive to walk 300 extra steps each day. Increase your steps each week.
"Better yet, walk the dog," Klein says. That's how she motivated her sister to exercise. "Twice a day she walks her dog, which is good for them both and provides companionship."
10. Reward yourself. Are you telling yourself that you don't deserve a reward for something you should be doing anyway -- or that once you can zip your jeans without lying on the bed, that will be reward enough? Well, honestly, how inspiring is that?
Experts say that making behavior changes is hard, and rewards motivate. So decide on a goal and a reward, and work toward it. You might buy yourself a video you've wanted after you stick to your fitness plan for one month, or buy new walking shoes when you achieve 5,000 steps a day. Do whatever works for you.
100 Calorie Snacks
This is a list of healthy snacks that are all 100 calories or less and require little or no preparation.
Peanut Butter Celery Stalk -- One stalk of celery dabbed with a tablespoon of natural peanut butter (the kind without added hydrogenated oils) equals about 100 calories of protein-rich deliciousness.
Reduced-Fat Triscuits -- Six of these crunchy whole-grain crackers tote up to under 100 calories. The fiber content will help fill your stomach.
Dry-Roasted Pumpkin Seeds -- A quarter cup of this mineral-rich snack comes out to about 75 calories. Chocolate Treat -- For a quick and easy chocolate fix, take about six tablespoons of any brand of light whipped cream or light whipped cream substitute, and fold in a teaspoon of a powdered cocoa mix. Blend it thoroughly. Only about 50 calories.
Strawberry Newtons -- Nabisco sells a two-cookie snack pack of these. Each cookie is 100 calories. Eat one and give the other to a friend.
Half-Cup of Sherbet or Sorbet -- A good ice cream substitute, and under 100 calories.
Watermelon -- Two cups of watermelon cubes are fairly filling and equal only about 85 calories.
Corn on the Cob -- One medium-sized ear with a dash of seasoning will set you back only 80 calories.
Puffed Wheat Cereal -- Grab two-thirds of a cup of puffed wheat. Add a half cup of skim milk and a teaspoon of sugar or sugar substitute. About 100 calories.
Blueberries -- They're delicious fresh from a farmer's market. A cup equals only 90 calories. Put them in the freezer and you'll have a refreshing snack.
Teddy Grahams Crackers -- The chocolate ones are particularly yummy. Fifteen clock in at 82 calories.
Plums -- Three on the small side add up to around 90 calories.
Turkey Sandwich -- Make a half-sandwich using a slice of whole-wheat bread and about two ounces of low-fat turkey breast. Add mustard and/or lettuce or a thin slice of tomato if you like. You're looking at about 100 calories.
Seven-Ounce Bottle of Dannon Lite 'n' Fit Carb Control Smoothie -- Good source of protein and calcium. Only 70 calories.
Campbell's Soup-at-Hand -- A convenient microwavable soup that you sip right from the container. The chicken noodle flavor is only 80 calories.
Fruit and Whipped Cream -- Take a half cup of your favorite kind of berries -- raspberries, blueberries, boysenberries, etc. -- and place them in a bowl. Top with two tablespoons of a low-fat whipped cream or whipped cream substitute. About 100 calories.
Craisins -- Dried cranberries make a nice change of pace from raisins. Four tablespoons come to around 90 calories.
Grapes -- Ever try them frozen? A great treat! Thirty are under 100 calories.
Bagel -- A half a bagel with a very light sprinkling of low-fat butter substitute will be around 100 calories.
Peanut Butter Celery Stalk -- One stalk of celery dabbed with a tablespoon of natural peanut butter (the kind without added hydrogenated oils) equals about 100 calories of protein-rich deliciousness.
Reduced-Fat Triscuits -- Six of these crunchy whole-grain crackers tote up to under 100 calories. The fiber content will help fill your stomach.
Dry-Roasted Pumpkin Seeds -- A quarter cup of this mineral-rich snack comes out to about 75 calories. Chocolate Treat -- For a quick and easy chocolate fix, take about six tablespoons of any brand of light whipped cream or light whipped cream substitute, and fold in a teaspoon of a powdered cocoa mix. Blend it thoroughly. Only about 50 calories.
Strawberry Newtons -- Nabisco sells a two-cookie snack pack of these. Each cookie is 100 calories. Eat one and give the other to a friend.
Half-Cup of Sherbet or Sorbet -- A good ice cream substitute, and under 100 calories.
Watermelon -- Two cups of watermelon cubes are fairly filling and equal only about 85 calories.
Corn on the Cob -- One medium-sized ear with a dash of seasoning will set you back only 80 calories.
Puffed Wheat Cereal -- Grab two-thirds of a cup of puffed wheat. Add a half cup of skim milk and a teaspoon of sugar or sugar substitute. About 100 calories.
Blueberries -- They're delicious fresh from a farmer's market. A cup equals only 90 calories. Put them in the freezer and you'll have a refreshing snack.
Teddy Grahams Crackers -- The chocolate ones are particularly yummy. Fifteen clock in at 82 calories.
Plums -- Three on the small side add up to around 90 calories.
Turkey Sandwich -- Make a half-sandwich using a slice of whole-wheat bread and about two ounces of low-fat turkey breast. Add mustard and/or lettuce or a thin slice of tomato if you like. You're looking at about 100 calories.
Seven-Ounce Bottle of Dannon Lite 'n' Fit Carb Control Smoothie -- Good source of protein and calcium. Only 70 calories.
Campbell's Soup-at-Hand -- A convenient microwavable soup that you sip right from the container. The chicken noodle flavor is only 80 calories.
Fruit and Whipped Cream -- Take a half cup of your favorite kind of berries -- raspberries, blueberries, boysenberries, etc. -- and place them in a bowl. Top with two tablespoons of a low-fat whipped cream or whipped cream substitute. About 100 calories.
Craisins -- Dried cranberries make a nice change of pace from raisins. Four tablespoons come to around 90 calories.
Grapes -- Ever try them frozen? A great treat! Thirty are under 100 calories.
Bagel -- A half a bagel with a very light sprinkling of low-fat butter substitute will be around 100 calories.
Parmesan Zucchini Sticks with Smoky Roasted Romesco Sauce
Recipe from Cooking Light Online
Crunchy breaded zucchini spears are delicious dipped in a summery sauce of roasted red peppers. The sauce is a zesty embellishment for grilled meats, too.
Yield
8 servings (serving size: 6 zucchini sticks and 1/4 cup sauce)
Ingredients
Sauce:
3 medium red bell peppers
2 plum tomatoes, halved lengthwise
1/2 cup (1/2-inch) cubed French bread baguette, crusts removed
1 1/2 tablespoons smoked almonds
1 tablespoon extravirgin olive oil
1 tablespoon sherry vinegar or red wine vinegar
1/4 teaspoon Spanish smoked paprika
1/4 teaspoon kosher salt
1/8 teaspoon ground red pepper
1 large garlic clove
Zucchini:
3 large zucchini (about 1 1/2 pounds)
1 cup dry breadcrumbs
1/2 cup panko (Japanese breadcrumbs)
1/4 cup (1 ounce) grated fresh Parmesan cheese
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 cup egg substitute
Cooking spray
Preparation
1. Preheat broiler.
2. To prepare sauce, cut bell peppers in half lengthwise; discard seeds and membranes. Place bell pepper halves and tomatoes, skin sides up, on a foil-lined baking sheet; flatten bell peppers with hand. Broil 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and coarsely chop, reserving any liquid.
3. Combine bell peppers, reserved liquid, tomatoes, and next 8 ingredients (through garlic) in a blender or food processor; process until smooth.
4. Preheat oven to 400°.
5. To prepare zucchini, cut 1 zucchini in half crosswise; cut each half lengthwise into 8 wedges. Repeat procedure with remaining zucchini. Combine breadcrumbs, panko, cheese, 1/2 teaspoon salt, and black pepper in a shallow dish. Dip zucchini in egg substitute; dredge in breadcrumb mixture. Place zucchini on a wire rack coated with cooking spray. Lightly coat zucchini with cooking spray. Bake at 400° for 25 minutes or until golden brown. Serve immediately with sauce.
Nutritional Information
Calories:170 (30% from fat)
Fat:5.6g (sat 1.3g,mono 2.5g,poly 1.3g)
Protein:8.4g
Carbohydrate:23.4g
Fiber:3.9g
Cholesterol:3mg
Iron:1.9mg
Sodium:434mg
Calcium:107mg
Welcome
Welcome to the Read Team Blog. Hopefully this blog will be a sounding board for ideas and support for our Biggest Loser competition. Feel free to send me ideas to post or leave a comment.
Subscribe to:
Posts (Atom)