Though everyone would probably benefit from following a healthy meal plan, nutritional requirements do tend to vary by age and gender. Women have specific requirements, and most women are more stressed out than ever these days. Fortunately, the experts at have compiled a list of 10 of the foods most important to female nutrition.
10. Bean There, Done That
As the popular children’s rhyme tells us, beans are good for the heart. They are also nutritious, low in fat and inexpensive. In fact, one half-cup serving of beans contains more than 5 grams of fiber, which is one quarter of the recommended daily allowance.
9. Kale to the Chief
In case you weren’t aware, kale is actually a member of the cabbage family. Kale is also a great source of folate, a water-soluble B vitamin that occurs naturally in food. The Centers for Disease Control and Prevention (CDC) and the Food and Drug Administration (FDA) actually recommend that women consume 400 micrograms of folate every day. Suffering from a folate deficiency during pregnancy can cause neural-tube defects in babies.
8. Beta Sight
Though the name is derived from the Latin word for carrot, beta-carotenes are actually natural chemicals that belong to the carotenoid family. Aside from carrots, beta-carotene is found in orange squashes, pumpkin, butternut squash and sweet potatoes. Since the body converts beta-carotene into vitamin A, this nutrient helps repair your skin and may even reduce your risk for breast cancer.
7. Just the Flax, Ma’am
Flax seeds and flax seed oil are an excellent source of Omega-3 fatty acids, which can help protect the heart. This is extremely important, since heart disease remains the leading cause of premature death among women. Flax also contains substances called lignans, which are an excellent source of fiber. On way to add flax to your diet is to grind your own seeds and add them to that bowl of cereal in the morning.
6. Iron It Out
To have a well-balanced diet, it is imperative to meet your body’s iron requirements. Instead of just taking iron in supplement form, women should get as much of it as they can from the food they eat. The iron found in food is easier for the body to absorb. Great sources of iron include Lean red meats, dark poultry and lentils.
5. Oh Boy, It’s Soy!
Eating plenty of phytoestrogen-rich soybeans can help women significantly lower their bad cholesterol (LDL) and raise the good (HDL) cholesterol. One great source of soy protein is tofu. Even if you aren’t a tofu fan, there are many innovative ways to include it in your food. You can even pulse some firm tofu in a food processor and use it in place of ricotta cheese in your lasagna. Mama mia!
4. Water, Water Everywhere
Drinking plenty of water is essential for the health of men and women alike. Water is also one of the best tools in the weight loss game, since it suppresses the appetite and helps your body metabolize stored fat.
3. Broccoli Power!
Even though former President George Herbert Walker Bush refused to eat his little trees, broccoli is absolutely essential to a woman’s health. Broccoli is a fabulous source of calcium and contains other important nutrients like potassium and B vitamins.
2. Chalk up the Calcium
Though the Recommended Daily Allowance of calcium is about 800mg a day, some experts claim that most women should get almost twice this amount. Eating plenty of yogurt and other dairy products is a great way for older women to protect themselves against osteoporosis.
1. Something’s Fishy Here!
There’s nothing a woman enjoys more than salmon-chanted evening. This particular fish is a great source of Omega-3 fatty acids. Salmon is also high in protein and low in cholesterol, not to mention the fact that it contains B vitamins, calcium, zinc, iron and magnesium.
Friday, July 9, 2010
Thursday, July 8, 2010
How To Survive Summer & Vacations.....
Here are more than two dozen terrific ways to look and feel fantastic while enjoying your summer vacation.
Heading out of town this summer doesn't have to be your dietary downfall. Take advantage of beach walks, hikes, delicious produce, freshly caught fish and even campfire-toasted marshmallows with these fantastic ideas.
Camping and Hiking
At a campfire the menu offers fat-free or light hot dogs, reduced-calorie buns, turkey burgers, packets of vegetables, fruit, trail mix, barbecue chicken and baked potatoes. "I cut up everything and bag it or wrap it ready to cook. I also take a big bag of carrots and fat-free dip for snacks."
If you can use an ice chest, we suggest filling it with dry ice and stocking it with deli meats so you can make healthy sandwiches.
Fearful of high-calorie desserts? Grilled fruit for sweet endings.
If you're setting up shop at a campground, bring some liquid egg substitute. "I pre-chop all my veggies and put them in zip-top bags so I can whip up a quick omelet&133I bring lots of different spices, and pre-chop and pre-package everything so I don't have to 'work' while camping." (Her pre-chopped potatoes in aluminum foil sound like they make tasty seasoned fries.)
No need to pass on a s'more or two: "I'm sure you can earn activity POINTS® values hiking or doing other activities, so you can always indulge a little.”
When you're out on the trails, try a meal idea of tuna sold in shelf-stable packets mixed with relish or diced pickles and spread onto low-fat crackers.
At the Beach or Lake
Portion-controlled snacks are key. "Pack 100-calorie snack packs, so when everyone is eating chips, you can have some too!"
Grilling ranks high for lean meats, fish, kabobs and lean burgers with lots of fixings. Baked chips are nice in moderation but veggie and fruit tray is devoured before the chips. "I think people get tired of junk food sometimes and crave something healthier."
"Eat fresh seafood a lot! Review the Dining Out Guide or the Cuisines of the Day from Weight Watchers before you go so you can remember what your best choices are. Then, walk, walk, walk."
Concerts and Sports Stadiums
Stadium-size pretzels can be caloric nightmares, so bring a pack of gum to fend off the munchies.
Pregame research: "Many ballparks are offering healthier fare these days. Check the Web site of the park you are going to—often they will have a rundown of what you will find at their concessions."
Brown bags it for baseball games (check if outside food is permitted). Greasy Chinese food and lukewarm hot dogs are no match for home cooking. "I get a lot of envious looks when I bring out a beautiful salad or fancy hummus wrap for dinner."
Have a "giant pickle on a stick" at one stadium. "It was huge and had a POINTS value of zero." (For one night, you can forget about the sodium.)
Amusement Parks
"Just walk!" You may not lose weight, but "if you walk, you will at least break even!"
Walt Disney World's Animal Kingdom in Orlando and highly recommends the Harambe Fruit Cart near the Safari ride. "It has fresh-cut fruit, fresh whole fruits, yogurt and juice."
"Buffets always have peel-and-eat shrimp plus chicken, veggies, salad and fruit," about some of Walt Disney World's restaurants.
There's no need to shun fattening amusement park snacks, but make sure you know when to stop: "The third taste is just the same as the 10th..."
General Vacation Advice
"We try to focus on having just ONE special meal each day while traveling, and we often do it by making our own breakfasts and lunches when possible, then splurging a little on dinner. It saves money as well as calories, and when combined with the walking you tend to do on vacation, it balances out. "
And lastly, don't beat yourself up if your eating does not go as planned—you have an entire year to focus on your food. "Maybe vacation is not a bad time to give yourself a bit of a break!"
Heading out of town this summer doesn't have to be your dietary downfall. Take advantage of beach walks, hikes, delicious produce, freshly caught fish and even campfire-toasted marshmallows with these fantastic ideas.
Camping and Hiking
At a campfire the menu offers fat-free or light hot dogs, reduced-calorie buns, turkey burgers, packets of vegetables, fruit, trail mix, barbecue chicken and baked potatoes. "I cut up everything and bag it or wrap it ready to cook. I also take a big bag of carrots and fat-free dip for snacks."
If you can use an ice chest, we suggest filling it with dry ice and stocking it with deli meats so you can make healthy sandwiches.
Fearful of high-calorie desserts? Grilled fruit for sweet endings.
If you're setting up shop at a campground, bring some liquid egg substitute. "I pre-chop all my veggies and put them in zip-top bags so I can whip up a quick omelet&133I bring lots of different spices, and pre-chop and pre-package everything so I don't have to 'work' while camping." (Her pre-chopped potatoes in aluminum foil sound like they make tasty seasoned fries.)
No need to pass on a s'more or two: "I'm sure you can earn activity POINTS® values hiking or doing other activities, so you can always indulge a little.”
When you're out on the trails, try a meal idea of tuna sold in shelf-stable packets mixed with relish or diced pickles and spread onto low-fat crackers.
At the Beach or Lake
Portion-controlled snacks are key. "Pack 100-calorie snack packs, so when everyone is eating chips, you can have some too!"
Grilling ranks high for lean meats, fish, kabobs and lean burgers with lots of fixings. Baked chips are nice in moderation but veggie and fruit tray is devoured before the chips. "I think people get tired of junk food sometimes and crave something healthier."
"Eat fresh seafood a lot! Review the Dining Out Guide or the Cuisines of the Day from Weight Watchers before you go so you can remember what your best choices are. Then, walk, walk, walk."
Concerts and Sports Stadiums
Stadium-size pretzels can be caloric nightmares, so bring a pack of gum to fend off the munchies.
Pregame research: "Many ballparks are offering healthier fare these days. Check the Web site of the park you are going to—often they will have a rundown of what you will find at their concessions."
Brown bags it for baseball games (check if outside food is permitted). Greasy Chinese food and lukewarm hot dogs are no match for home cooking. "I get a lot of envious looks when I bring out a beautiful salad or fancy hummus wrap for dinner."
Have a "giant pickle on a stick" at one stadium. "It was huge and had a POINTS value of zero." (For one night, you can forget about the sodium.)
Amusement Parks
"Just walk!" You may not lose weight, but "if you walk, you will at least break even!"
Walt Disney World's Animal Kingdom in Orlando and highly recommends the Harambe Fruit Cart near the Safari ride. "It has fresh-cut fruit, fresh whole fruits, yogurt and juice."
"Buffets always have peel-and-eat shrimp plus chicken, veggies, salad and fruit," about some of Walt Disney World's restaurants.
There's no need to shun fattening amusement park snacks, but make sure you know when to stop: "The third taste is just the same as the 10th..."
General Vacation Advice
"We try to focus on having just ONE special meal each day while traveling, and we often do it by making our own breakfasts and lunches when possible, then splurging a little on dinner. It saves money as well as calories, and when combined with the walking you tend to do on vacation, it balances out. "
And lastly, don't beat yourself up if your eating does not go as planned—you have an entire year to focus on your food. "Maybe vacation is not a bad time to give yourself a bit of a break!"
Wednesday, July 7, 2010
Cut Fat and Calories Without Deprivation
Cut Calories Without Dieting
By Nicole Nichols, Health Educator & Fitness Instructor
The word "diet" doesn’t always mean eating less to lose weight—although that’s what we commonly associate it with today. Someone "on a diet" is trying to eat less, or stop eating sweets to fit into a smaller pant size.
Diet has another meaning. It also describes the food that you normally consume—following a vegetarian diet, an American diet, or "My diet consists of meat and potatoes." Improving your normal diet by making gradual, but permanent changes is a healthier way to lose weight than by just restricting calories.
Low calorie and fad diets can have serious health implications—insufficient vitamin and nutritional intake, lethargy, slowed metabolism, hormonal effects, and even dehydration. Dieters commonly experience intense feelings of hunger and deprivation, which can lead to "cheating" or bingeing over time.
Here are a few tips to help you decrease your caloric intake without "dieting" or feeling deprived.
Don’t eyeball it
Studies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it. Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.
* A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you’ll know where you can implement healthy changes.
* Reading food labels is key to healthy portion sizes. At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entrée) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.
*After familiarizing yourself with portion sizes, be sure to measure. Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.
* Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.
Hold the fat
It’s important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does have more than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories.
* When cooking, limit the amount of oil you use by using a non-stick pan. You can also use spray-able oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories. A MISTO sprayer, available in department stores, can evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purpose—a savings of 100 calories.
* Skimp on butters, dressings, and creams, using just enough for taste. Try a baked potato flavored with salsa rather than butter, and forgo the "secret sauce" on your favorite burger. Search for lite or reduced-fat versions of certain condiments, like dressings and sauces. One serving of lite mayo has less than half the calories (85) of regular mayo (200), but is almost identical taste and texture.
* Blotting the fat from greasy foods like cheese pizza or burgers is also worth the effort. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone.
* Add flavor to foods without excess calories and fat by using herbs, fresh or dried. An added bonus: studies show that spicy foods, flavored with red peppers or chili peppers, may boost metabolism and help you to stop eating sooner.
* When cutting out high-fat and high-calorie foods, replace them with fruits and vegetables. These essentials are low in calories, but high in volume, fiber and nutrients, which can give a feeling of fullness. They make great snacks and are easy to pack. Stick to whole foods as much as possible. A potato is a better option than an order of fries, just as an apple is healthier than a slice of apple pie.
Drink water, not alcohol
Not only does alcohol contain 7 calories per gram, but it also lowers self-control when it comes to food. Limit your alcohol intake and your body will thank you. Save alcohol for a post-meal indulgence, rather than drinking it before or with food. Studies show that alcohol lowers inhibitions and control when it comes to eating, causing people to eat more than those who waited to drink after finishing a meal.
Drink water throughout the day, before, and during meals to help curb your appetite. Oftentimes, people think they are hungry when they are actually thirsty or dehydrated. Dehydration can slow metabolism, but the process of drinking water and warming it to body temperature involves energy and burns calories. Plus, being well hydrated gives body at least 10 minutes more energy for exercise, according to a study in the International Journal of Sports Medicine.
To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day (which can be achieved by reducing calories, exercising more, or a combination of both). For a healthy lifestyle, not a diet, that is easy to stick with, try incorporating some or all of these easy strategies to reduce calories without giving up the pleasures of eating.
By Nicole Nichols, Health Educator & Fitness Instructor
The word "diet" doesn’t always mean eating less to lose weight—although that’s what we commonly associate it with today. Someone "on a diet" is trying to eat less, or stop eating sweets to fit into a smaller pant size.
Diet has another meaning. It also describes the food that you normally consume—following a vegetarian diet, an American diet, or "My diet consists of meat and potatoes." Improving your normal diet by making gradual, but permanent changes is a healthier way to lose weight than by just restricting calories.
Low calorie and fad diets can have serious health implications—insufficient vitamin and nutritional intake, lethargy, slowed metabolism, hormonal effects, and even dehydration. Dieters commonly experience intense feelings of hunger and deprivation, which can lead to "cheating" or bingeing over time.
Here are a few tips to help you decrease your caloric intake without "dieting" or feeling deprived.
Don’t eyeball it
Studies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it. Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.
* A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you’ll know where you can implement healthy changes.
* Reading food labels is key to healthy portion sizes. At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entrée) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.
*After familiarizing yourself with portion sizes, be sure to measure. Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.
* Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.
Hold the fat
It’s important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does have more than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories.
* When cooking, limit the amount of oil you use by using a non-stick pan. You can also use spray-able oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories. A MISTO sprayer, available in department stores, can evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purpose—a savings of 100 calories.
* Skimp on butters, dressings, and creams, using just enough for taste. Try a baked potato flavored with salsa rather than butter, and forgo the "secret sauce" on your favorite burger. Search for lite or reduced-fat versions of certain condiments, like dressings and sauces. One serving of lite mayo has less than half the calories (85) of regular mayo (200), but is almost identical taste and texture.
* Blotting the fat from greasy foods like cheese pizza or burgers is also worth the effort. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone.
* Add flavor to foods without excess calories and fat by using herbs, fresh or dried. An added bonus: studies show that spicy foods, flavored with red peppers or chili peppers, may boost metabolism and help you to stop eating sooner.
* When cutting out high-fat and high-calorie foods, replace them with fruits and vegetables. These essentials are low in calories, but high in volume, fiber and nutrients, which can give a feeling of fullness. They make great snacks and are easy to pack. Stick to whole foods as much as possible. A potato is a better option than an order of fries, just as an apple is healthier than a slice of apple pie.
Drink water, not alcohol
Not only does alcohol contain 7 calories per gram, but it also lowers self-control when it comes to food. Limit your alcohol intake and your body will thank you. Save alcohol for a post-meal indulgence, rather than drinking it before or with food. Studies show that alcohol lowers inhibitions and control when it comes to eating, causing people to eat more than those who waited to drink after finishing a meal.
Drink water throughout the day, before, and during meals to help curb your appetite. Oftentimes, people think they are hungry when they are actually thirsty or dehydrated. Dehydration can slow metabolism, but the process of drinking water and warming it to body temperature involves energy and burns calories. Plus, being well hydrated gives body at least 10 minutes more energy for exercise, according to a study in the International Journal of Sports Medicine.
To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day (which can be achieved by reducing calories, exercising more, or a combination of both). For a healthy lifestyle, not a diet, that is easy to stick with, try incorporating some or all of these easy strategies to reduce calories without giving up the pleasures of eating.
Tuesday, July 6, 2010
The Top 5 Ways To Eat Too Much
Each day you make well over 200 decisions about food, according to Brian Wansink, PH.D. in his book, Mindless Eating.
Your weight is the sum total of your past food decisions. According to Wansink, the top 5 Diet Danger Zones and the solutions for each:
1. The Meal Stuffer: At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds. You consider yourself to have a “healthy appetite” and often feel uncomfortably full after eating.
* Use the Half-Plate Rule: fill half of your plate with vegetables and the other half with protein and starch.
* Use smaller plates and wait 20 minutes before deciding if you want seconds.
* Eat slower.
* Don't place serving dishes on the table.
2. The Snack Grazer: You eat whatever food is within reach, and snack at least three times throughout the day. You can't walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.
* Chew gum throughout your day to avoid mindless munching.
* Keep tempting snack foods out of sight and out of mind.
* Portion out your snack onto a dish if possible.
* Don't purchase tempting snack foods for future snacking. Keep a wide variety of low sugar fruits, vegetables and low calorie protein options on hand instead.
3. The Party Binger: Whenever you attend a social event where the main attraction is food, you eat without stopping. With all the distraction you quickly lose track of how much you've consumed and often stop only when it's time to leave.
* Stay more than an arm's length away from the buffet or snack bowls.
* Put only two food items on your plate during each trip to the table.
* Make yourself feel full by eating the big healthy stuff first, like broccoli and carrots.
* Remind yourself why you are at the party: first to socialize or to conduct business and secondarily to eat.
4. The Restaurant Indulger: You eat out at least three times a week and enjoy every minute of it. You love appetizers, large entrees and rich desserts. When you leave the table you are always stuffed.
* Ask your waiter to remove the bread basket from the table.
* Before you eat, ask your waiter to box half of your entrée to take home.
* Decide to either share an appetizer or a dessert, never have both.
* Skip the appetizer menu and instead start your meal with a side salad.
5. The Desktop (or Dashboard) Diner: You like to multi-task by eating at your desk or on the go. Your lightning-quick meals are grabbed on-the-go from fast food joints, vending machines and convenience stores. You don't plan your meals ahead of time and end up eating whatever you can quickly find.
*Pack a healthy lunch and bring it with you.
* Stock your work area with healthy protein-filled snacks.
* Drink plenty of water throughout the day.
* Turn off the computer or pull your car over while you eat.
By making these healthy changes when it comes to your food decisions you will put yourself back on course and moving in the direction of achieving optimal health.
Would you like to expedite your fitness and weight loss results? Call or email today to get started on a fitness program that will quickly transform your body.
Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.
Your weight is the sum total of your past food decisions. According to Wansink, the top 5 Diet Danger Zones and the solutions for each:
1. The Meal Stuffer: At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds. You consider yourself to have a “healthy appetite” and often feel uncomfortably full after eating.
* Use the Half-Plate Rule: fill half of your plate with vegetables and the other half with protein and starch.
* Use smaller plates and wait 20 minutes before deciding if you want seconds.
* Eat slower.
* Don't place serving dishes on the table.
2. The Snack Grazer: You eat whatever food is within reach, and snack at least three times throughout the day. You can't walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.
* Chew gum throughout your day to avoid mindless munching.
* Keep tempting snack foods out of sight and out of mind.
* Portion out your snack onto a dish if possible.
* Don't purchase tempting snack foods for future snacking. Keep a wide variety of low sugar fruits, vegetables and low calorie protein options on hand instead.
3. The Party Binger: Whenever you attend a social event where the main attraction is food, you eat without stopping. With all the distraction you quickly lose track of how much you've consumed and often stop only when it's time to leave.
* Stay more than an arm's length away from the buffet or snack bowls.
* Put only two food items on your plate during each trip to the table.
* Make yourself feel full by eating the big healthy stuff first, like broccoli and carrots.
* Remind yourself why you are at the party: first to socialize or to conduct business and secondarily to eat.
4. The Restaurant Indulger: You eat out at least three times a week and enjoy every minute of it. You love appetizers, large entrees and rich desserts. When you leave the table you are always stuffed.
* Ask your waiter to remove the bread basket from the table.
* Before you eat, ask your waiter to box half of your entrée to take home.
* Decide to either share an appetizer or a dessert, never have both.
* Skip the appetizer menu and instead start your meal with a side salad.
5. The Desktop (or Dashboard) Diner: You like to multi-task by eating at your desk or on the go. Your lightning-quick meals are grabbed on-the-go from fast food joints, vending machines and convenience stores. You don't plan your meals ahead of time and end up eating whatever you can quickly find.
*Pack a healthy lunch and bring it with you.
* Stock your work area with healthy protein-filled snacks.
* Drink plenty of water throughout the day.
* Turn off the computer or pull your car over while you eat.
By making these healthy changes when it comes to your food decisions you will put yourself back on course and moving in the direction of achieving optimal health.
Would you like to expedite your fitness and weight loss results? Call or email today to get started on a fitness program that will quickly transform your body.
Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.
Friday, July 2, 2010
No-guilt BBQ pork!?! Prepare to be wowed...
Just in time for the holiday!
PER SERVING (2/3 cup): 220 calories, 6g fat, 540mg sodium, 16g carbs, 1g fiber, 12g sugars, 24g protein -- POINTS® value 5*
Ingredients:
1 cup canned tomato sauce
1/2 cup ketchup
2 tbsp. plus 2 tsp. brown sugar (not packed)
2 tbsp. plus 2 tsp. cider vinegar
2 tsp. garlic powder
2 cups sliced onion, cut into 2-inch strips
3/4 lb. raw lean boneless pork tenderloin, trimmed of excess fat
3/4 lb. raw boneless pork shoulder (the leanest piece you can find), trimmed of excess fat
Optional: crushed red pepper
Directions:
To make the sauce, place all ingredients except onion and pork in the crock pot. Stir until mixed. Add onion and pork and coat well with the sauce.
Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours, until pork is fully cooked.
Remove all the pork and place it in a large bowl. Shred each piece using two forks -- one to hold the pork in place and the other to scrape across the meat and shred it.
Return the shredded pork to the crock pot and mix well with the sauce.
If you're serving a group, keep the crock pot on its lowest setting, so the pork stays warm. If you like, season to taste with crushed red pepper. Yum time!
MAKES 6 SERVINGS
Thursday, July 1, 2010
Banish Ugly Back Flab: 3 Exercises!
By Raphael Calzadilla, BA, CPT, ACE, RTS1
Someone once asked for a workout that would focus on reducing her back flab and tightening her back muscles. She felt her back looked flabby and was uncomfortable with the unsightly fat that seeped through the get hundreds of requests for improving the abs, hips, butt and arms, but hardly ever get any for improving the back. This request brought a smile to my face.
When someone begins to realize the importance of the back muscles from a practical and cosmetic standpoint, they have advanced to the next level of their fitness evolution.
When properly developed, it is absolutely amazing to see the beauty and artistic perfection of the multitude of back muscles. As I always mention, the ultimate key to a beautiful back and tight body is the combination of proper nutrition that places one in a slight caloric deficit, exercise and consistency. Lifting weights twice a week and performing cardio three times a week.
All I needed to do was provide a specialty workout that she could perform twice a week along with her current program.
From a practical standpoint, building strength in the back, particularly the lower back, helps to prevent injury. How many times have you heard someone tell you they have a bad back? I hear it almost every day.
Here is a simple, yet practical understanding of the major back muscles. First I'll briefly describe each major area of the back and then I'll give you an exercise with one of our totally cool animations so you can practice on your own. The exercises focus on the major areas, but in reality, there are even more isolated areas of the back.
1. Latissimus Dorsi -- The latissimus dorsi muscles (also known as the "lats") are the largest muscles of the back. The lats are large, fan-shaped muscles. If you spread your back and touch the outer end of each side of the back, you're touching your lats. The function of the lats is to pull the arm down toward the pelvis. When properly developed, the lats will actually make your waist look smaller. Now, there's some good incentive.
Here's a great exercise for the lats:
Cable Two-Arm Lat Pulldown
Starting Position
· Extend your arms up and reach for a straight bar with an overhand grip.
· Sit tall with your knees supported under the leg pad, with the knees and hips at a 90-degree angle.
· Arms should be wider than shoulder-width apart with a slight bend in the elbows.
· Relax your shoulders and keep your chest lifted.
Movement
· Contracting the upper back muscles, pull the bar down, leading with the elbows stopping when the bar is just above your chest.
· Slowly return to the starting position stopping just short of allowing the weight stack to touch.
Key Points
· Exhale while lifting the weight.
· Inhale while returning to the starting position.
· Do not allow your upper back to round or your chest to cave in.
Other exercises that target the lats: Close Grip Pulldowns; Wide Grip Pulldowns; Chin Ups; One Arm Dumbbell Row; Seated Cable Row; Stiff Arm Cable Pushdowns.
2. Rhomboid Muscles -- The rhomboids originate on the spinal column and attach to the middle area of the scapula. They get their name from their shape. The function of the rhomboids is to assist in squeezing the shoulder blades together. When even slightly developed, the rhomboids give the back a look of utter beauty.
A great exercise for the rhomboids:
Dumbbell Bent Over Row
Starting Position
· Stand with feet shoulder-width apart and a slight bend in the knees.
· Hold a dumbbell in each hand and bend forward from the hips until the upper body is at about 45 degrees.
· Extend the arms down, keeping your shoulder blades together.
Movement
· Contracting the upper back muscles, pull the dumbbells up toward your sides stopping when your upper arm is parallel to the floor. Remember to slightly squeeze the shoulder blades together as you pull up to the contracted position.
· Slowly return to the starting position stopping just short of the arms being fully extending.
Key Points
· Exhale as you lift the weights.
· Inhale while returning to the starting position.
· If you have any discomfort or weakness in your lower back, avoid this exercise.
· Start out with light weights to make sure your lower back can tolerate this position.
Alternative exercises for the rhomboid muscles: Rear Delt Raises, Seated Cable Rows, Dumbbell One Arm Bent Over Rows.
3. The Erector Spinae -- For the most part, we're referring to the lower back when we discuss the erector spinae. The erectors are a group of muscles that support the spinal column. The functions of the erector spinae group are to extend the spine as well as provide support for it. This area is extremely important to strengthen and very seldom exercised by the majority of the population.
A great exercise for the erector spinae:
Fitball Prone Trunk Extension
Starting Position
· Lie on the ball with your knees on the floor and feet up on the toes.
· Place your fingertips gently on the sides of your head.
· Maintain a neutral spine with head and neck relaxed as a natural extension of the spine.
Movement
· Contracting the lower back muscles, raise your chest off the ball slightly.
· Slowly return to the starting position.
Key Points
· Exhale while lifting your body.
· Inhale while returning to the starting position.
· Do not hyper extend your back or overdo the range of motion.
Alternative exercises for the erector spinae: Machine Back Extensions, Dumbbell Deadlifts.
Attempt two to three sets of each exercise for 10 to 12 repetitions on two alternate days of the week and focus on precise form at all times.
Whether it's a sleeveless dress you'll be wearing, tank top or just need that extra strength to pick up your kids and groceries, then focusing on your back muscles is your ticket to success. As always, check with your doctor prior to beginning any exercise program.
Someone once asked for a workout that would focus on reducing her back flab and tightening her back muscles. She felt her back looked flabby and was uncomfortable with the unsightly fat that seeped through the get hundreds of requests for improving the abs, hips, butt and arms, but hardly ever get any for improving the back. This request brought a smile to my face.
When someone begins to realize the importance of the back muscles from a practical and cosmetic standpoint, they have advanced to the next level of their fitness evolution.
When properly developed, it is absolutely amazing to see the beauty and artistic perfection of the multitude of back muscles. As I always mention, the ultimate key to a beautiful back and tight body is the combination of proper nutrition that places one in a slight caloric deficit, exercise and consistency. Lifting weights twice a week and performing cardio three times a week.
All I needed to do was provide a specialty workout that she could perform twice a week along with her current program.
From a practical standpoint, building strength in the back, particularly the lower back, helps to prevent injury. How many times have you heard someone tell you they have a bad back? I hear it almost every day.
Here is a simple, yet practical understanding of the major back muscles. First I'll briefly describe each major area of the back and then I'll give you an exercise with one of our totally cool animations so you can practice on your own. The exercises focus on the major areas, but in reality, there are even more isolated areas of the back.
1. Latissimus Dorsi -- The latissimus dorsi muscles (also known as the "lats") are the largest muscles of the back. The lats are large, fan-shaped muscles. If you spread your back and touch the outer end of each side of the back, you're touching your lats. The function of the lats is to pull the arm down toward the pelvis. When properly developed, the lats will actually make your waist look smaller. Now, there's some good incentive.
Here's a great exercise for the lats:
Cable Two-Arm Lat Pulldown
Starting Position
· Extend your arms up and reach for a straight bar with an overhand grip.
· Sit tall with your knees supported under the leg pad, with the knees and hips at a 90-degree angle.
· Arms should be wider than shoulder-width apart with a slight bend in the elbows.
· Relax your shoulders and keep your chest lifted.
Movement
· Contracting the upper back muscles, pull the bar down, leading with the elbows stopping when the bar is just above your chest.
· Slowly return to the starting position stopping just short of allowing the weight stack to touch.
Key Points
· Exhale while lifting the weight.
· Inhale while returning to the starting position.
· Do not allow your upper back to round or your chest to cave in.
Other exercises that target the lats: Close Grip Pulldowns; Wide Grip Pulldowns; Chin Ups; One Arm Dumbbell Row; Seated Cable Row; Stiff Arm Cable Pushdowns.
2. Rhomboid Muscles -- The rhomboids originate on the spinal column and attach to the middle area of the scapula. They get their name from their shape. The function of the rhomboids is to assist in squeezing the shoulder blades together. When even slightly developed, the rhomboids give the back a look of utter beauty.
A great exercise for the rhomboids:
Dumbbell Bent Over Row
Starting Position
· Stand with feet shoulder-width apart and a slight bend in the knees.
· Hold a dumbbell in each hand and bend forward from the hips until the upper body is at about 45 degrees.
· Extend the arms down, keeping your shoulder blades together.
Movement
· Contracting the upper back muscles, pull the dumbbells up toward your sides stopping when your upper arm is parallel to the floor. Remember to slightly squeeze the shoulder blades together as you pull up to the contracted position.
· Slowly return to the starting position stopping just short of the arms being fully extending.
Key Points
· Exhale as you lift the weights.
· Inhale while returning to the starting position.
· If you have any discomfort or weakness in your lower back, avoid this exercise.
· Start out with light weights to make sure your lower back can tolerate this position.
Alternative exercises for the rhomboid muscles: Rear Delt Raises, Seated Cable Rows, Dumbbell One Arm Bent Over Rows.
3. The Erector Spinae -- For the most part, we're referring to the lower back when we discuss the erector spinae. The erectors are a group of muscles that support the spinal column. The functions of the erector spinae group are to extend the spine as well as provide support for it. This area is extremely important to strengthen and very seldom exercised by the majority of the population.
A great exercise for the erector spinae:
Fitball Prone Trunk Extension
Starting Position
· Lie on the ball with your knees on the floor and feet up on the toes.
· Place your fingertips gently on the sides of your head.
· Maintain a neutral spine with head and neck relaxed as a natural extension of the spine.
Movement
· Contracting the lower back muscles, raise your chest off the ball slightly.
· Slowly return to the starting position.
Key Points
· Exhale while lifting your body.
· Inhale while returning to the starting position.
· Do not hyper extend your back or overdo the range of motion.
Alternative exercises for the erector spinae: Machine Back Extensions, Dumbbell Deadlifts.
Attempt two to three sets of each exercise for 10 to 12 repetitions on two alternate days of the week and focus on precise form at all times.
Whether it's a sleeveless dress you'll be wearing, tank top or just need that extra strength to pick up your kids and groceries, then focusing on your back muscles is your ticket to success. As always, check with your doctor prior to beginning any exercise program.
Wednesday, June 30, 2010
Healthier Ways to Eat Dessert
Sticking with a healthy eating plan is hard work. There is no way around that, but for many it means giving up the foods that they love the most. But, you don’t have to do that! If you are limiting yourself so much that healthy eating becomes more of a hindrance than a help, then your good habits won't last long. So what does this mean? You can still eat dessert-- and enjoy it! Learn some smart substitutions to make your dessert a healthy part of your day.
The key to including dessert is to enjoy that sweet treat without overloading on calories, fat, and sugar. Desserts can often make it hard to maintain a healthy weight. But who wants to give up their favorite foods? Willpower is hard to fight against. As with many things in life, moderation is key, so you’ll need to stop yourself before you overindulge. Try sensible portions; you can eat 1 slice of pie and still be in your calorie range for the day.
Not every chocolate cake or banana nut muffin is created equal. Look for things without a lot of butter, nuts, or creamy frosting. Since feeling guilty can ruin a good meal, why not try some of our ideas instead of your “regular” desserts?
Try:
- Low fat cookie
- Frozen 100% juice bar
- Fresh berries with low fat creamer
- A few pieces of chocolate
- Frozen grapes
- Angel food cake
- Pudding made with skim milk
- Non-dairy frozen dessert
- Low fat ice cream or sorbet
- Pieces of fruit
- A fresh fruit smoothie
If you are the one doing the cooking, there are lots of ways to make your favorite recipes healthier.
Use:
- Egg substitutes or egg whites instead of whole eggs.
- Apple sauce or prune puree instead of oil when baking to naturally trap moisture into your cakes and breads.
- Less sugar. A lot of recipes call for much more sugar than is needed. You might even like it better for a little less of the sweet stuff!
- Fruit-based desserts. Although you still have to be careful, these desserts often have less calories and fat than a chocolate or cream based one.
The key to including dessert is to enjoy that sweet treat without overloading on calories, fat, and sugar. Desserts can often make it hard to maintain a healthy weight. But who wants to give up their favorite foods? Willpower is hard to fight against. As with many things in life, moderation is key, so you’ll need to stop yourself before you overindulge. Try sensible portions; you can eat 1 slice of pie and still be in your calorie range for the day.
Not every chocolate cake or banana nut muffin is created equal. Look for things without a lot of butter, nuts, or creamy frosting. Since feeling guilty can ruin a good meal, why not try some of our ideas instead of your “regular” desserts?
Try:
- Low fat cookie
- Frozen 100% juice bar
- Fresh berries with low fat creamer
- A few pieces of chocolate
- Frozen grapes
- Angel food cake
- Pudding made with skim milk
- Non-dairy frozen dessert
- Low fat ice cream or sorbet
- Pieces of fruit
- A fresh fruit smoothie
If you are the one doing the cooking, there are lots of ways to make your favorite recipes healthier.
Use:
- Egg substitutes or egg whites instead of whole eggs.
- Apple sauce or prune puree instead of oil when baking to naturally trap moisture into your cakes and breads.
- Less sugar. A lot of recipes call for much more sugar than is needed. You might even like it better for a little less of the sweet stuff!
- Fruit-based desserts. Although you still have to be careful, these desserts often have less calories and fat than a chocolate or cream based one.
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