• Skipping breakfast and lunch is a sure recipe for overeating at the Thanksgiving table.
• Our bodies aren’t meant to handle 2,000-3,000 calories all at once and will store excess calories as fat.
• Better to eat smaller amounts and drink lots of water throughout the day and really enjoy a healthful dinner.
• Control your portion sizes: Draw a 12-inch dinner plate in your mind and divide it into three-inch-sized circles with each one representing one food group: proteins, vegetables and starches. The key is to stay within your circle for each food group: If you like turkey and ham, fit a little of both in one circle.
• If you’re worried about the food choices, bring your own low-calorie dish or veggie tray to family gatherings.
• Be active: Go for a bike ride, a long brisk walk, a run or spend at least one hour at your local gym to burn calories before the big Thanksgiving meal.
• Plan a family event that involves physical activity—a pick-up game of basketball, a snowball fight, a long brisk walk outdoors or a family bike ride—before, during or after the big meal.
• Be mindful of your alcohol intake: Mixed drinks tend to have high amount of concentrated sugar and quickly add empty calories. One glass of wine may be reasonable, but remember alcohol contains about 7 calories per gram, which makes it nearly twice as fattening as carbohydrates or protein.
Article from the American Council on Exercise website
Wednesday, November 12, 2008
Stuff the Turkey, Not Yourself on Thanksgiving
Though most Americans are likely to gain three to seven pounds during the holiday season, anyone trying to eliminate or limit such family traditions as turkey, stuffing, candied sweet potatoes, casserole and pie on Thanksgiving is bound to be banned from the dinner table.
Hence, rather than starting a revolution in the kitchen to save yourself from putting on extra pounds, why not quietly change things up a bit? Considering that the average traditional Thanksgiving meal packs approximately 3,000 calories, for good health it’s well worth introducing new flavors, substituting ingredients and replacing some dishes—say a 180-calorie slice of pumpkin pie for the calorie-rich 480-calorie slice of pecan pie. You’ll keep the family peace and weight scale happy.
To help you cook a deliciously healthy Thanksgiving feast, ACE has asked two experts—Jessie Price, food editor of EatingWell, a bimonthly magazine dedicated to healthful eating and Marjorie Geiser, a registered dietician and ACE-certified Personal Trainer—to reveal their healthful secrets.
The Bird
Slather a turkey in butter or deep-fry the bird is like waging war on your heart. That doesn’t mean you have to sacrifice gourmet dining to trim hidden fats, cholesterol and calories. “If you roast the turkey correctly and cook it to the right temperature (165 degrees according to the U.S. Department of Agriculture guidelines for cooking poultry) the bird will not be overcooked,” according to Price.
EatingWell publishes new healthy Turkey recipes every year: The Herb-roasted turkey which comes in at 155 calories and 5 grams of fat per serving (without the skin) or the Lemon-garlic roast turkey and white wine gravy which comes in at 180 calories and 6 grams of fat per serving. Both recipes make 12 servings.
Tips for cutting calories and fat: Removing visible fat, skipping the skin and dark part of the meat will save you big on calories and fat. Be mindful of portion sizes. One portion should be no bigger than a fisted hand or a deck of cards and has about 41 calories. Also, while Turkey meat is a good source of protein, iron, zinc potassium and B vitamins the other traditional meat, prime rib, is mostly rich in calories—330 calories for a moderately sliced piece.
Stuffing
Substitute traditional stuffing made with butter and fatty sausage for a healthier choice using chopped vegetables, sliced apples and broth or lean veal, chicken or turkey sausage. Use wild rice, brown rice, mashed potatoes or whole-wheat bread as the main ingredient and leave the white bread on the grocery shelf. EatingWell’s cornbread and sausage stuffing recipe made with sweet Italian sausage, onion, celery, cornbread and chicken broth packs 237 calories and 9 grams (81 calories) of fat per serving. According to an online recipe by Betty Crocker, traditional white bread stuffing using ¾ cup of butter or margarine has 250 calories, including a whopping 15 grams (135 calories) of fat, per serving.
Potatoes
Sweet potatoes are naturally creamy so little fat needs to be added. EatingWell’s sweet potato recipe melds layers of white potatoes and sweet potatoes into a vegetable cake that forms a golden crust during baking and makes for a great centerpiece (eatingwell.com/recipes/potato_swtpotato_torte.html). At 144 calories with 3 grams (27 calories) of fat per serving, this recipe makes for a festive and healthy dish.
Price’s tip for making healthier, delicious mashed potatoes: “We use non-fat butter milk as opposed to butter or crème, which gives it a tangy flavor.” Also, instead of using low-fat cheddar cheese, Price uses extra sharp cheddar cheese for its big flavor. The key is to use a smaller amount.
Salad
This year, instead of using a mayonnaise-laden Waldorf salad (1/2 cup has about 110 calories) and sugar-loaded cranberry salad (1/2 cup has about 190 calories), prepare a mixed salad with lettuce, tomatoes, sliced onions andcarrots with a non-fat or low-fat dressing. “You can eat three cups of salad with non-fat dressing for only 100 calories,” Geiser said.
Casseroles
Green bean casserole may be a staple food on Thanksgiving, but made with fried onions and a high-fat cream soup, this popular dish is loaded with calories and fat. Sautéed green beans seasoned with herbs instead of butter offer a tasty alternative plus all the benefits of a vegetable—Vitamin C, K and A and fiber—without the fat and calories, according to Geiser.
Dessert
Denying the delights of pie would be a sin on Thanksgiving. But some choices are better than others. Pecan pie, which has 480 calories a slice is one of the least healthful choices you can make. Enjoy pumpkin pie instead. At 180 calories without the crust, it’s a truly lean desert. For an extra kick, check out EatingWell’s recipe for pumpkin pie with rum, which has 193 calories and 8 grams (72 calories) of fat per serving.
Article from the American Council on Exercise website
Hence, rather than starting a revolution in the kitchen to save yourself from putting on extra pounds, why not quietly change things up a bit? Considering that the average traditional Thanksgiving meal packs approximately 3,000 calories, for good health it’s well worth introducing new flavors, substituting ingredients and replacing some dishes—say a 180-calorie slice of pumpkin pie for the calorie-rich 480-calorie slice of pecan pie. You’ll keep the family peace and weight scale happy.
To help you cook a deliciously healthy Thanksgiving feast, ACE has asked two experts—Jessie Price, food editor of EatingWell, a bimonthly magazine dedicated to healthful eating and Marjorie Geiser, a registered dietician and ACE-certified Personal Trainer—to reveal their healthful secrets.
The Bird
Slather a turkey in butter or deep-fry the bird is like waging war on your heart. That doesn’t mean you have to sacrifice gourmet dining to trim hidden fats, cholesterol and calories. “If you roast the turkey correctly and cook it to the right temperature (165 degrees according to the U.S. Department of Agriculture guidelines for cooking poultry) the bird will not be overcooked,” according to Price.
EatingWell publishes new healthy Turkey recipes every year: The Herb-roasted turkey which comes in at 155 calories and 5 grams of fat per serving (without the skin) or the Lemon-garlic roast turkey and white wine gravy which comes in at 180 calories and 6 grams of fat per serving. Both recipes make 12 servings.
Tips for cutting calories and fat: Removing visible fat, skipping the skin and dark part of the meat will save you big on calories and fat. Be mindful of portion sizes. One portion should be no bigger than a fisted hand or a deck of cards and has about 41 calories. Also, while Turkey meat is a good source of protein, iron, zinc potassium and B vitamins the other traditional meat, prime rib, is mostly rich in calories—330 calories for a moderately sliced piece.
Stuffing
Substitute traditional stuffing made with butter and fatty sausage for a healthier choice using chopped vegetables, sliced apples and broth or lean veal, chicken or turkey sausage. Use wild rice, brown rice, mashed potatoes or whole-wheat bread as the main ingredient and leave the white bread on the grocery shelf. EatingWell’s cornbread and sausage stuffing recipe made with sweet Italian sausage, onion, celery, cornbread and chicken broth packs 237 calories and 9 grams (81 calories) of fat per serving. According to an online recipe by Betty Crocker, traditional white bread stuffing using ¾ cup of butter or margarine has 250 calories, including a whopping 15 grams (135 calories) of fat, per serving.
Potatoes
Sweet potatoes are naturally creamy so little fat needs to be added. EatingWell’s sweet potato recipe melds layers of white potatoes and sweet potatoes into a vegetable cake that forms a golden crust during baking and makes for a great centerpiece (eatingwell.com/recipes/potato_swtpotato_torte.html). At 144 calories with 3 grams (27 calories) of fat per serving, this recipe makes for a festive and healthy dish.
Price’s tip for making healthier, delicious mashed potatoes: “We use non-fat butter milk as opposed to butter or crème, which gives it a tangy flavor.” Also, instead of using low-fat cheddar cheese, Price uses extra sharp cheddar cheese for its big flavor. The key is to use a smaller amount.
Salad
This year, instead of using a mayonnaise-laden Waldorf salad (1/2 cup has about 110 calories) and sugar-loaded cranberry salad (1/2 cup has about 190 calories), prepare a mixed salad with lettuce, tomatoes, sliced onions andcarrots with a non-fat or low-fat dressing. “You can eat three cups of salad with non-fat dressing for only 100 calories,” Geiser said.
Casseroles
Green bean casserole may be a staple food on Thanksgiving, but made with fried onions and a high-fat cream soup, this popular dish is loaded with calories and fat. Sautéed green beans seasoned with herbs instead of butter offer a tasty alternative plus all the benefits of a vegetable—Vitamin C, K and A and fiber—without the fat and calories, according to Geiser.
Dessert
Denying the delights of pie would be a sin on Thanksgiving. But some choices are better than others. Pecan pie, which has 480 calories a slice is one of the least healthful choices you can make. Enjoy pumpkin pie instead. At 180 calories without the crust, it’s a truly lean desert. For an extra kick, check out EatingWell’s recipe for pumpkin pie with rum, which has 193 calories and 8 grams (72 calories) of fat per serving.
Article from the American Council on Exercise website
Monday, November 10, 2008
Jokes
New medical advise regarding diet and exercise that I think we should all consider
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… as hilarious, lol.
Q: Doctor, I've heard that cardiovascular exercise can prolong life; is this true?
A: Your heart is only good for so many beats, and that's it... don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving it faster. Want to live longer? Take a nap.
Q: Should I cut down on meat and eat more fruits and vegetables?
A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products.
Q: Should I reduce my alcohol intake?
A: No, not at all. Wine is made from fruit. Brandy is distilled wine, that means they take the water out of the fruity bit so you get even more of the goodness that way. Beer is also made out of grain. Bottoms up!
Q: How can I calculate my body/fat ratio?
A: Well, if you have a body and you have fat, your ratio is one to one. If you have two bodies, your ratio is two to one, etc.
Q: What are some of the advantages of participating in a regular exercise program?
A: Can't think of a single one, sorry. My philosophy is: No Pain...Good!
Q: Aren't fried foods bad for you?
A: YOU'RE NOT LISTENING!!! .... Foods are fried these days in vegetable oil. In fact, they're permeated in it. How could getting more vegetables be bad for you?
Q: Will sit-ups help prevent me from getting a little soft around the middle?
A: Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach.
Q: Is chocolate bad for me?
A: Are you crazy? HELLO Cocoa beans! Another vegetable!!! It's the best feel-good food around!
Q: Is swimming good for your figure?
A: If swimming is good for your figure, explain whales to me.
Q: Is getting in-shape important for my lifestyle?
A: Hey! 'Round' is a shape!
Well, I hope this has cleared up any misconceptions you may have had about food and diets.
AND.....
For those of you who watch what you eat, here's the final word on nutrition and health. It's a relief to know the truth after all those conflicting nutritional studies.
1. The Japanese eat very little fat
and suffer fewer heart attacks than Americans.
2. The Mexicans eat a lot of fat
and suffer fewer heart attacks than Americans.
3. The Chinese drink very little red wine
and suffer fewer heart attacks than Americans.
4. The Italians drink a lot of red wine
and suffer fewer heart attacks than Americans.
5. The Germans drink a lot of beers and eat lots of sausages and fats and suffer fewer heart attacks than Americans.
CONCLUSION
Eat and drink what you like.
Speaking English is apparently what kills you.
How to eat more vegetable
Difficulty: Moderately Easy
Things You’ll Need:
* Shopping list and a pen
* The following veggies
* A little will power!
Step 1
The most important thing to do when it comes to eating healthy is to shop healthy. Put vegetables on your shopping list so you have them always on hand. Make it a habit to do a "quick trip" to the grocery store just for produce. Limiting yourself to the produce isle on the quick trip days will save you time. Your list might include: *Broccoli *Cauliflower *Baby carrots *Yellow peppers *Cucumbers *Tomatoes *Lettuce or bagged salad. In addition to fresh produce, buy frozen vegetables. Frozen vegetables have come a long way in terms of taste and retaining their healthy nutrients thanks to the process of flash freezing. They also last much longer than fresh produce. Stock up on the following frozen foods: *peas *green beans *broccoli *cauliflower *squash
Step 2
Bag up some veggies for a mid-morning snack at work. The following are easy to bring to work because they require minimal or no cutting, so they don't dry out. *Raw broccoli *Raw cauliflower *Raw baby carrots *Celery sticks. If you work has a microwave, bring in frozen veggies in a microwaveable container.
Step 3
Pack a lunch that includes veggies. If you bring a sandwich, include in it (or on the side) any of the following: *Raw broccoli *Raw cauliflower *Raw baby carrots *Raw yellow peppers *Sliced cucumbers *Sliced tomatoes *Lettuce. A salad is another obvious choice. You can make one yourself; if you need ideas making it more interesting, there are many recipes online. Or you can order one if you eat out for lunch.
Step 4
Make dinner with veggies in mind. Include vegetables as an easy side dish. Any of the veggies mentioned above can work for dinner. However, variety can be nice, as well as effective in introducing a variety of vitamins and nutrients into your diet. The following can be frozen varieties that are popped in the microwave, or fresh that are cut up and steamed on the stove top. *Peas *Green beans *Broccoli *Cauliflower *Squash. In addition to these easy side dishes, if you are feeling ambitious, you can research recipes online. Just be wary of added ingredients that add fat. Tomorrow, you could bring some of the left overs from this meal to work to substitute step 3.
Step 5
Slice up some veggies for an evening snack. The following snacks have been kept as simple as possible, so you don't even need to take time preparing anything other than some washing and cutting. *Raw broccoli *Raw cauliflower *Raw baby carrots *Raw yellow peppers *Sliced cucumbers *Sliced tomatoes *Salad Note: If you are prone to heartburn, you might want to skip the tomatoes and peppers before bed.
Step 6
Keep up these healthy habits by shopping for veggies next week.
Step 7
Remember, eating healthy and managing your weight can be difficult. A lot of times our instinct is to eat LESS. While portion control is certainly important, the ADDITION of healthy foods, i.e. vegetables, is also important. If you eat more vegetables, you will be less hungry. So happy munching!
Thursday, March 13, 2008
How to Avoid Weight Gain at Your Desk
1. EAT. It is very common to forget to eat when you are busy with meetings, emails and conference calls. Make it a priority to eat 1 - 2 small snacks between your meetings and phone calls. You may have to put it in your planner to remind you, but at least you will be fueling your body throughout the day!
2. Compensate. Find time to get in a workout before or after work. Join your local fitness center or ask a work buddy
to walk with you during your lunch breaks!
3. Rework your network. Sedentary individuals tend to have friends who are also sedentary. Make new friends with more active individuals. Or start to implement more fitness activities with your sedentary buddies by adding lunch walks or taking fitness classes together.
4. Coworker cooperation. Organize healthy events or challenges with your coworkers during work hours. Every week have a new person bring in a healthy food item to taste, along with the recipe.
5. Eat for Fuel, Not Boredom. Have your healthy snacks stashed in your desk so they are handy the minute you need some “fuel.” Avoid carrying cash or change in the office so you are less likely to buy unhealthy snacks from the vending machines.
6. Lose the technology. Forget about calling or emailing someone who works on the same floor. Get up and move! Take advantage of the stairs and avoid the elevator. If you are on the 15th floor take the stairs to the 6th floor and then get on the elevator. Work your way up to eventually taking the stairs all the way to the 15th floor! Park farther from the door to increase your steps to the building.
7. Choose wisely. You can still go out go to lunch with clients and coworkers, just make sure that you are picking healthy options. Have an idea of what you will order before getting to the restaurant by either looking at the menu online or deciding you will only be choosing a specific type of dish (i.e. poultry). Have a game plan and avoid the desire to order a dessert.
Tuesday, February 12, 2008
Heart Friendly Foods
Everyone has their favorite months for their own particular reasons. I have two favorite months: February and March. I love March because it’s my birth month and the start of Spring. However, I may love February a bit more because it’s American Heart Month! Did you know that the heart is a muscle AND an organ? Keeping physically active, decreasing our stress, and eating healthy foods are vital for great heart health. Below are food items that are said to be the Top Heart Healthy Foods by experts at the Cleveland Clinic and the American Dietetic Association. Your challenge is to try to start incorporating these foods into your diet for the rest of February. This should come out to about one per day! Let me know which foods you enjoyed trying!
25 Top Heart-Healthy Foods
#1 Salmon
Omega-3 fatty acids.
Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.
#2 Flaxseed (ground)
Omega-3 fatty acids; fiber, phytoestrogens.
Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.
#3 Oatmeal
Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.
Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.
#4 Black or Kidney Beans
B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.
Give soup or salad a nutrient boost -- stir in some beans.
#5 Almonds
Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.
#6 Walnuts
Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes.
#7 Red wine
Catechins and reservatrol (flavonoids).
Toast your good health! A glass of red wine could improve "good" HDL cholesterol.
#8 Tuna
Omega-3 fatty acids; folate; niacin.
Here's lunch: Salad greens, fresh fruit, canned tuna. Keep "Salad Spritzer" a light dressing -- in your office fridge.
#9 Tofu
Niacin; folate; calcium; magnesium; potassium.
Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill or stir-fry.
#10 Brown rice B-complex vitamins; fiber; niacin; magnesium, fiber. Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).
#11 Soy milk
Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.
Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.
#12 Blueberries
Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.
Cranberries, strawberries, raspberries are potent, too -- for trail mixes, muffins, salads!
#13 Carrots
Alpha-carotene (a carotenoid); fiber.
Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.
#14 Spinach
Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.
Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.
#15 Broccoli
Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.
Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).
#16 Sweet potato
Beta-carotene (a carotenoid); vitamins A, C, E; fiber.
Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.
#17 Red bell peppers
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.
Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.
#18 Asparagus
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.
Grill or steam slightly, then dress with olive oil and lemon. It's a pretty side dish.
#19 Oranges
Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.
Got orange juice? Check out the new nutrient-packed blends.
#20 Tomatoes
Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.
For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.
#21 Acorn squash
Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.
Baked squash is comfort food on a chilly day. Serve with sauted spinach, pine nuts, raisins.
#22 Cantaloupe
Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.
A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!
#23 Papaya
Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.
Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.
#24 Dark chocolate
Reservatrol and cocoa phenols (flavonoids).
A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.
#25 Tea
Catechins and flavonols (flavonoids).
Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine.
25 Top Heart-Healthy Foods
#1 Salmon
Omega-3 fatty acids.
Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.
#2 Flaxseed (ground)
Omega-3 fatty acids; fiber, phytoestrogens.
Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.
#3 Oatmeal
Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.
Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.
#4 Black or Kidney Beans
B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.
Give soup or salad a nutrient boost -- stir in some beans.
#5 Almonds
Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.
#6 Walnuts
Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes.
#7 Red wine
Catechins and reservatrol (flavonoids).
Toast your good health! A glass of red wine could improve "good" HDL cholesterol.
#8 Tuna
Omega-3 fatty acids; folate; niacin.
Here's lunch: Salad greens, fresh fruit, canned tuna. Keep "Salad Spritzer" a light dressing -- in your office fridge.
#9 Tofu
Niacin; folate; calcium; magnesium; potassium.
Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill or stir-fry.
#10 Brown rice B-complex vitamins; fiber; niacin; magnesium, fiber. Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).
#11 Soy milk
Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.
Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.
#12 Blueberries
Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.
Cranberries, strawberries, raspberries are potent, too -- for trail mixes, muffins, salads!
#13 Carrots
Alpha-carotene (a carotenoid); fiber.
Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.
#14 Spinach
Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.
Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.
#15 Broccoli
Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.
Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).
#16 Sweet potato
Beta-carotene (a carotenoid); vitamins A, C, E; fiber.
Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.
#17 Red bell peppers
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.
Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.
#18 Asparagus
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.
Grill or steam slightly, then dress with olive oil and lemon. It's a pretty side dish.
#19 Oranges
Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.
Got orange juice? Check out the new nutrient-packed blends.
#20 Tomatoes
Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.
For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.
#21 Acorn squash
Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.
Baked squash is comfort food on a chilly day. Serve with sauted spinach, pine nuts, raisins.
#22 Cantaloupe
Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.
A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!
#23 Papaya
Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.
Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.
#24 Dark chocolate
Reservatrol and cocoa phenols (flavonoids).
A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.
#25 Tea
Catechins and flavonols (flavonoids).
Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine.
Monday, January 7, 2008
Your J.A.N.U.A.R.Y. Workout
J ump Rope or Jumping Jack Intervals: Try doing one of these for 30 seconds, then rest for 30 seconds. Repeat five times. Too easy? Try doing it for one minute and resting for 30 second to one minute. Repeat five times. Still too easy? Try two minutes with one minute of rest.
* 10 - 12 minutes
A bdominal Exercises: Try very slow bicycles as you lay on the floor. Doing the bicycle fast only makes you short of breath. The slower you go, the harder it works your abs. After bicycles, do some reverse crunches. Twelve good ones! Repeat slow bicycles and reverse crunches three times.
* 5 minutes
N inja Kicks: Put your hands up to your nose like you are a boxer and do front kicks. Your feet should remain flexed - no pointed toes. Kick with your heel and alternate the kicks. Then try eight kicks on your right, eight on your left, then four right, four left, two right, two left and back to alternating. If you get tired, change the kicks to alternating knee lifts making sure to bring the knees as high as possible. Make sure that you keep your shoulders back, abs tight, and hands up to your face while
* 8 - 10 minutes
U pper Body: Hit the weights targeting your upper body. Do three sets of 10 - 12 reps of these exercises: shoulder press, lateral raises, biceps curls, upright rows and push-ups.
* 10 minutes
A rduous Cardio: Treat yourself to any cardio that is very difficult for you. Make it high intensity cardio like: kickboxing, stair climber, sprints or running.
* 10 minutes
R earview: Target all of the muscles in the rear! Do three sets of 10 - 12 reps of exercises that target the butt, hamstrings, calves, triceps and your back. Exercises like: lunges, ham curls, calf raises, triceps dips or kickbacks and lat pull-downs or pull-ups!
* 10 minutes
Y oga: Do some yoga, pilates or stretching to cool your body down and to relax.
* 10 minutes
Your J.A.N.U.A R.Y. workout gives you 30 minutes of cardio, 20 minutes of resistance training, 5 minutes of abdominal work and 10 minutes of stretching/cooling down. The perfect workout! Make sure to warm-up for 5 - 10 minutes before this workout by walking briskly on a treadmill, marching/jogging in place or biking. Do this every other day for the entire duration of January and let me know how your fitness and health goals improved by making a comment on this blog!
* 10 - 12 minutes
A bdominal Exercises: Try very slow bicycles as you lay on the floor. Doing the bicycle fast only makes you short of breath. The slower you go, the harder it works your abs. After bicycles, do some reverse crunches. Twelve good ones! Repeat slow bicycles and reverse crunches three times.
* 5 minutes
N inja Kicks: Put your hands up to your nose like you are a boxer and do front kicks. Your feet should remain flexed - no pointed toes. Kick with your heel and alternate the kicks. Then try eight kicks on your right, eight on your left, then four right, four left, two right, two left and back to alternating. If you get tired, change the kicks to alternating knee lifts making sure to bring the knees as high as possible. Make sure that you keep your shoulders back, abs tight, and hands up to your face while
* 8 - 10 minutes
U pper Body: Hit the weights targeting your upper body. Do three sets of 10 - 12 reps of these exercises: shoulder press, lateral raises, biceps curls, upright rows and push-ups.
* 10 minutes
A rduous Cardio: Treat yourself to any cardio that is very difficult for you. Make it high intensity cardio like: kickboxing, stair climber, sprints or running.
* 10 minutes
R earview: Target all of the muscles in the rear! Do three sets of 10 - 12 reps of exercises that target the butt, hamstrings, calves, triceps and your back. Exercises like: lunges, ham curls, calf raises, triceps dips or kickbacks and lat pull-downs or pull-ups!
* 10 minutes
Y oga: Do some yoga, pilates or stretching to cool your body down and to relax.
* 10 minutes
Your J.A.N.U.A R.Y. workout gives you 30 minutes of cardio, 20 minutes of resistance training, 5 minutes of abdominal work and 10 minutes of stretching/cooling down. The perfect workout! Make sure to warm-up for 5 - 10 minutes before this workout by walking briskly on a treadmill, marching/jogging in place or biking. Do this every other day for the entire duration of January and let me know how your fitness and health goals improved by making a comment on this blog!
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