• 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!
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