Thursday, March 31, 2011

QUIZ...
A two-tablespoon serving of peanut butter is roughly equal to:
A - a pair of dice
B - a ping-pong ball
C - your pinky finger
The answer is - B - a ping-pong ball!  Although peanut butter packs a wallop of fat (16 grams) and calories (190), at least it provides nutrient-rich calories and half the fat is nutritious mono fats.  So don’t necessarily avoid it, but do keep that ping-pong ball visual in mind when making your next PB&J, or when tempted to just dig in with a spoon!  OK - I prefer almond butter and an AB&J on protein bread is my emergency go-to, especially f I am not sure when or where my next meal might be, best example - traveling!

Wednesday, March 30, 2011

Stepping out of your comfort zone...

When your body grows accustomed to performing the same exercise over and over, it starts to get better at it.  The result - each move requires less effort, so you burn fewer calories.
You can fix it by stepping out of your comfort zone and trying new routines.   A great start to ramp up your cardio try doing interval training, (short bursts of high-speed effort).  This got me through the winter months on my treadmill with the added benefit an picking up my pace!  I am really motivated now to take off some time this year on my Soldier Field 10 miler race!  Also, adding the bosu ball to my strength training has made some significant changes in my overall core strength!  New activities sizzle more calories by activating different muscle groups!  Mixing it up, trying new routines will keep you motivated to keep working out and moving towards a healthier you!

Tuesday, March 29, 2011

Not to put a label on it...
I know I get confused sometimes with food labels, so don't let food labels fool you. Many fat-free foods are actually loaded with sugar.  And too much sugar is often the real reason people gain weight. More importantly, your brain doesn't work as well when you eat a lot of sugar. Candy, cookies and soda aren't the only culprits. Sugar is in virtually every food you eat - breads, crackers, pretzels, chips—that's sugar.  Don’t forget about all the other nutrition ignition; serving size, calories, saturated and trans fats. cholesterol, fiber and sodium!  I am getting so much better at reading labels and comparing labels it’s becoming second nature to me!  It kind of goes hand in hand with “don’t judge a book by it’s cover’!  READ IT!

Monday, March 28, 2011

Gluten-Free...
I sympathize with the people that have celiac disease and really need to be on a gluten-free diet.  I’m just not sure I am sold on the idea of going gluten-free to be on a “diet”!
I am delighted that the food industry has made the “gluten-free” awareness available on so many products as well as going out to eat! I have seen special “gluten free” sections on just about every menu! At the same time, gluten has become a huge business. Sales of gluten-free products grew about 30 percent a year from 2006 to 2010, and will hit $3.9 billion by next year, according to the market research companies. Supermarket shelves are filled with gluten-free breads, soups, and cake mixes—even gluten-free ketchup and soy sauce. According to market research firms  10 percent of new foods launched in 2010 featured a "gluten-free" claim, up from only 2 percent 5 years earlier.
You don't need to go gluten-free to avoid refined processed carbs! Ironically, the boom in gluten-free products isn't necessarily helpful to those looking to lose weight. You can buy gluten-free versions of practically every type of wheat-based food— pizza, pasta, cookies, you name it. But here's the catch: Healthy-sounding gluten-free items often contain just as many calories as the originals. People might overindulge in gluten-free options because they seem like "safe" foods. People see 'gluten- free' and think they can down an entire box of gluten-free cookies with no repercussions. So even if you stick to a gluten-free diet, it can actually lead to weight gain. 

Friday, March 25, 2011

Better nutrition at the end of the rainbow...
You’ve heard it a million times, but how easily we forget!  Color is the best cues of nutritional density - and the darker the better!  Beyond those obvious exceptions, color is a reliable way to decipher nutritional value.  Brightly colored fruits and vegetables contain plant compounds or phytonutrients that provide the distinctive shade that you see and specific health benefits you may not even know about!
Blue/Purple
These dark-colored fruits and veggies are a good source of anthocyanins, the purplish phytonutrient that put blueberries on the map as a superfood!  
THINK: purple grapes, eggplant, purple asparagus, and purple carrots.
Yellow/Orange
Here you will find ample amounts of antioxidants such as vitamin C and beta carotene.
THINK: butternut squash, carrots, pumpkins, bell peppers, sweet potatoes and apricots.
Red
Red is a red flag for such health-promoting compounds as lycopene and anthocyanins.
THINK: raspberries, strawberries, red grapes, red peppers, beets and tomatoes
Green
The signal for chlorophyll and green veggies are potent in folate and such phytonutrients as carotenoids, lutein and indoles.  Dark leafy greens such as spinach and kale are richer in nutrients than the paler iceberg lettuce.
THINK: asparagus, Brussels sprouts, green beans, spinach, kale, zucchini and snow peas.
Voila!  A beautiful pallet on your plate! 

Until Monday - keep thinking veggies and protein! 

Thursday, March 24, 2011

A Spoonful here, a spoonful there...
Oops!  There goes the diet!
OMG!  You know the drill!  You are stirring along and suddenly that spoon is in your mouth and you have managed to gulp a wallop of red sauce!  Worse is if you are baking and it's the batter!  Bites, licks and tastes, consider the numbers!  Cake batter, one lick equals 65 calories, red sauce, one spoonful equals 80 calories and what about that handful of shredded cheese, there goes 100 calories! Once you start, it's hard to stop and before you know it you already ate half a meal! 
I know this has been something I have to be especially conscience of!  Luckily, most of the time when I am cooking it is something healthy and I am able to munch on the veggies.  If not, I try to have some cut up carrots on hand to avoid the spoonfuls!  When Bob is home cooking, it is usually on his days off and he is cooking while I am at work and so there is no call for alarm!  Ninety five percent of the time it is all healthy cooking at home.  We really try not to have anything tempting in the house! It's just another situation that you have to beware of, and it does get easier!

Wednesday, March 23, 2011

Extend the life span of your fitness gear...

Clothing
I have found these few tips to really work on my workout clothes!  First I choose a detergent that does not contain fabric softener, as this will prevent the fabric from wicking away sweat properly on my dri fit clothes.  I also air dry these clothes.  I also make sure I am not going to be entertaining that day, because I have a lot of clothes hanging around drying all over the house! I have started doing this with my fleece - they actually seem to keep that softness quality that we all love so much about fleece!  Actually, I find myself doing this with most of my more delicate clothes, everything seems to be lasting loner and looking better!

Running Shoes
Rule of thumb life span: About 8 months—or about 400 miles—for an average runner (10 miles a week). Every runner is different, but a good pair of running shoes provides sufficient support for about 300 to 400 miles.  Just because the treads on the bottom of your running shoes don't look worn down, it doesn't mean they're still in good condition: The real wear happens in the midsole of the shoe, which is the spongy material that's usually made of air-injected foam inside the shoe under your foot.  I love getting new running shoes, it always gets me motivated!
Color yourself confidence!  Wearing red when you sweat gives you more than just a rosy glow.  Choosing a crimson sports top could lend a performance edge.  The bold color  can make people appear more aggressive and dominant to their opponents, and it can subtly inspire athletes, or everyday exercises like us to push harder!

Tuesday, March 22, 2011

Pears....

Pears have been recognized as one of the 20 most popular fruits by the Food and Drug Administration (FDA), and it’s no wonder why! They are an excellent source of fiber and a good source of vitamin C for only 100 calories per serving. And, they’re sodium free, fat free, and cholesterol free.  That’s a lot of nutrition in one sweet and juicy package!  Pears have been showing up lately at work in the fruit mix we get on a weekly basis, and I for one have been enjoying them! These are some of the most popular pears:

Comice - The variety is succulent, creamy, and very sweet. 
Bosc - Bosc pears have a crunchier, crisper bite than their relatives, bosc pears are more ideal for baking, broiling, or poaching than other varieties, and are less likely to be overwhelmed by spices.
Anjou - These pears, which are of French origin, have an egg-shaped body, a green skin, and a juicy, soft flesh. Unlike some other types of pears, anjous do not change color as they ripen, and remain green even when fully ripe.
Bartlett - This familiar variety has a rounded bell shape and the definitive flavor that most people would describe of a pear. They have a smooth texture and sweet flavorRed Bartlett
Asian - They are crisp and juicy, with a sweeter, mellower flavor and a floral smell. 
I love how the female body shape is compared to fruit; banana, apple and pear!  OK - the perfect body is compared to the hourglass!

Monday, March 21, 2011

Yuzu...

The word is out!  A new hot, secret ingredient to have on hand.  Yuzo is not that easy to find.  We traveled to the suburbs, to the Japanese market - Mitzuwa Marketplace to get it! (OK, just found it on Amazon.com)  Also, it ain’t cheap!!! Yuzu is a fragrant Japanese citrus, too tart to eat whole  The juice has a lemony, grapefruity flavor.  I am so happy to have it on hand, especially those days I realize I don’t have any lemons!  It is also great to use in ceviches and salads. I have even tried it with some club soda!  Refreshing!

Friday, March 18, 2011

Share your diet details respectfully...
I know sometimes I am guilty of this and it’s something I have to work on! You feel great since you started eating healthier, and naturally you want to share that with the world. But if your friends aren't ready to assess their eating habits, pushing them to avoid foods loaded with fat, salt, and sugar could feel like an ambush. Smugly waving food away with an, "I don't eat that crap," or "Do you know what's in that?" might actually make them redouble their efforts to sway you, or stay away from you!  Everyone’s ideas about what is healthy and what isn’t varies immensely.  There is so much more to food than what meets the eye.  Just because it is vegetables doesn’t mean it’s healthy.  It is all about the preparation!  Vegetables loaded with butter or drenched in oil, I stay away from.
If you don't want to be hassled about your eating choices, don't put your friends on the spot either. Wait until they express interest in your diet. Then humbly share the details.  This is what got me started on actually writing this blog!  My new favorite thing to say is, “I choose not to eat it,”  If anyone asks me to explain, I am more than happy to!
Until Monday - keep thinking veggies and protein!

Thursday, March 17, 2011

Oven Roasted Tomatoes...

I just finished reading “My Life in France” and fell in love with Julia Child all over again!  I felt like her this week while I was experimenting and trying to get the perfect oven roasted tomatoes!  I think I finally found my full proof recipe!
I used the little grape tomatoes, cut them in half.  I sprayed a cookie drying rack with oil and placed the tomatoes on the rack and the rack on a sheet pan.  I sprinkled with salt and pepper and I even put a little fresh rosemary on some of them!  They went into a pre-heated oven at 250 degrees for an hour and a half!
My only problem is popping them in mouth before they hit the salad! They just add such a wonderful flavor to anything, especially in all the salads I eat!  Bon Appetite!

Wednesday, March 16, 2011

On The Road Again...

So happy!  I am on my bike again!  I know it’s only March and who knows - It could snow in May!  It did on our wedding day!!!  Anyway, it just feels so good to ride to and from work just about everyday (approximately 4 miles there and back)!  Heaven knows I am still trying to work off those leftover Holiday and birthday pounds!!!  For me, I consider this bonus cardio exercise and cross training for my running, besides being my major mode of transportation for the next 9 months!

Tuesday, March 15, 2011

Go with the Grains...

Unlike refined grains, such as white rice and flour, the whole ones haven't had their bran and germ removed, and it is those layers that are packed with fiber, magnesium and other heart-healthy vitamins and minerals!
Munching on whole grains adds fiber and complex carbohydrates which of course are MUCH better than the refined white carbs for your diet. When the carbs are complex, they break down more slowly, keeping them in your system longer, and since your body processes them slowly, you don't crash. This also keeps your insulin levels steady - a good thing, since insulin spikes tell your body to hold on to fat.  Not only will they keep you full longer, they may also protect your ticker!!!  
For my grain event and those days that I know I have a lot to do and not sure when I am going to have a chance to eat again, I go for that 1/2 a cup of oats and have my oatmeal in the morning (see blog 2/3/2011). One of my other tricks, if I don't know where or what will be available for lunch, I pack an almond butter and some low sugar jam on some whole grain bread. Also great for traveling! These are my emergencies, otherwise I really try and stay away from the carbs! 

Monday, March 14, 2011

Smoked Black Pepper...

I can’t believe I haven’t blogged about this yet!  This has become one of my favorite spices.  It is a naturally smoked ground pepper, all naturally smoked over hardwoods.  There is nothing like it!  You can sprinkle it on anything; meat, pork, chicken and salmon.  A little spice with a taste of smoke!  I use it all the time and believe it or not, I love it on my salmon that I cook in my smoker!  You can never have too much smoke!
Thank you my Guru for this great find!!!  I still can’t believe that one of my favorite shops “The Spice Shop” doesn’t have this product!  I swear it must be the only thing they don’t carry!  The only place I could find it is www.chefswarehouse.com.

Friday, March 11, 2011

Bloody Mary or Mimosa...
Getting ready to meet your friends for the weekend brunch, toast to the Bloody Mary for the healthier choice!  The juice in both these cocktails gives you a nutrient boost - vitamin C, potassium and vitamin A, but the tomato juice in the Bloody contains less sugar than a mimosa’s OJ.
Tomatoes also have lycopene, shown o protect against cancer and heart disease.  Also, at 125 calories per a 10-ounce glass contains 25 fewer calories than an 8-ounce mimosa!  Ha Ha - if you order it extra spicy you might sip it more slowly!  I am a big fan of the build your own Bloody Mary bars, I can make a meal on all the vegetables I add to it and of course I skip the celery salted rim!
Until Monday - keep thinking veggies and protein! 

Thursday, March 10, 2011

The Red Onion...
I love raw red onions in my salad.  Of all the different colored onions, the red onion is the most mild and sweet onion.  I personally don’t like to cook heated dishes with red onion because it doesn’t produce enough onion flavor to enhance my meal. (Cooking an onion diminishes its flavor, but increases the flavor of the food around it).  I also love grilling them!  All onions are the same in most respects, they have layers, they make your breath smell, and they make your eyes water.  
Some benefits of the red onion;
Blood-Sugar Level
The more red onion you eat, the lower your blood-sugar glucose levels will be. This is because of allyl propyl disulfide and chromium, both of which are are found in red onions.
Antiinflammatory
Red onions reduce inflammation in the bones and throat, as well as in blood vessels. This reduces many of the symptoms of osteoporosis, asthma and even the common cold.
Gastrointestinal Health
If you are looking to lower your chances of colon cancer and related diseases, add red onions to your diet at least twice a week. Quercitin, one of the flavinoids found in onions, is known to be very beneficial to gastrointestinal health.
Bones
A study in the Journal of Agricultural and Food Chemistry found that red onions are also beneficial to overall bone health. A compound known as GPCS is responsible for this, and it does so by inhibiting cells that break down bones.
Cardiovascular Health
The chromium and vitamin B6 found in onions helps to increase cardiovascular health. Specifically, these compounds lower blood pressure and cholesterol.
Just beware of who you are going to be breathing on after you have that raw red onion!!

Wednesday, March 9, 2011

More Planks...

After doing last weeks exercise - Plank to Pike, I found I need more work on strengthening my upper body and core!  Again - this looks simple, but it isn’t!  It’s great for your chest, core, shoulders and triceps.  It’s almost time to start wearing my sleeveless tops!

A
Get in plank position with hands on a Bosu (or on the ground).





B
Bend left arm, lowering onto forearm, then bend right arm. Straighten left arm, then right to return to starting position. Repeat, this time bending right arm first, to complete 1 rep.
Once again, thank you Shape Magazine!


Tuesday, March 8, 2011

Just Another Reason to Eat Eggs...

Champagne and chocolate truffles are romantic, sure, but for better libido boosting, make an omelet!  Eggs are high in choline, a protein that boosts arousal and primes the body for sex!  HMM - I eat one to two eggs just about everyday!  Enough said!!!

(don’t forget to make sure you are eating organic, omega 3 eggs)

Monday, March 7, 2011

Roasted Seaweed Snack...
Thank you my friend Maureen - great find!
OK, these might not be for everyone, but I LOVE these as a snack.  Call me crazy, but I think they are tasty and fun to eat.  These packs are only 99 cents at Trader Joe’s and you get two servings out of them!  I can’t eat just half - the good news is that if you do eat the whole thing you are only consuming 60 calories!  One serving is only 30 calories, total fat 2g, sodium 50mg, carbohydrate 1g, sugar 0g, cholesterol 0mg, saturated and trans fat 0g.  I think I will try some shredded over my next salad to add a little crunch!  YUM!
Some health benefits of seaweed;
Seaweed is called ancient super food and a secret to health and longevity.  Seaweed draws an extraordinary wealth of mineral elements from the sea that can account for up to 36% of its dry mass. This food is high in iodine, calcium, magnesium, iron, vitamins C and A, protein, Vitamins B, fiber and, alpha linoleic acid, EPA, and so much more.
Nori includes almost all the mineral elements, which are used effectively in our body. This common seaweed contains more vitamins than fruits and vegetables. It is abundant in dietary fiber.
This results in the following seaweed health benefits: healthy hearing, improved memory, clear skin, good eyesight, dental health, healthy thyroid function, improved immune system, prevents allergies and infections, lowers blood pressure, nurtures healthy heart vessels and normalizes cholesterol levels, all in all it supports good health!

Friday, March 4, 2011

Healthy Eating and Dining Out with Friends...

This can be challenging and extremely stressful!  Your out with your friends and they offers you tastes of their butter-soaked fettuccine alfredo. They hand you a fork and beg you to share the chocolate tower truffle for dessert.  It's tough to stick to a healthy eating plan when those around you are indulging. It's even tougher when they're bent on making sure you indulge, too. But don't stress about it. Here are a few tricks will help you stay on track without alienating the not-so-healthy eaters in your life. Heck, you may even inspire them to join your cause.
Prepare to be firm!
If you have a habit of caving in when pressured by your friends, make sure you're not sending mixed messages. Come prepared with a game plan that defines in your mind what you'll eat and how you'll respond to temptation. This way, they won't interpret your hesitation as a cue to push the chips and dip your way.  It's also helpful to guard against common diet saboteurs, including sleep deprivation, stress, and proximity to unhealthy food options.
Bottom line: If friends are pressuring you to indulge, it's probably because they want you to enjoy yourself. The best way to respond is to keep the dialogue positive. Rather than saying you can't or shouldn't have something, say you aren't hungry or it's not your favorite. They can't argue with that.
Go on, take a bite!
Indulgence loves company, so expect a guilt trip if you pass on a temptation your friends gave in to. Make it easy on yourself, then: Pick up your fork and have a small piece of whatever is being served.
If you say, "I'm stuffed, but this looks so delicious I can't pass up a bite," you'll avoid peer pressure by turning the situation around—you're indulging, not depriving yourself. And you won't make your friends feel bad by rebuffing their generosity. Besides, one bite of dessert won't make a dent in your diet.
Until Monday - keep thinking veggies and protein! 

Thursday, March 3, 2011

Cooking Staples that can Outlast Even You...
Not that I use some of these product, but good to know!  So before you throw out that years-old sugar or replace that bottle of vanilla that's been gathering dust, consult this list of "forever foods. You may be surprised how many of your kitchen staples have a shelf life of decades — even after they've been opened.
Sugar
Regardless of whether your sugar is white, brown, or powdered, it will never spoil because it doesn't support bacterial growth.
The challenge with sugar is to keep it from hardening into chunks. To keep sugar fresh, store it in an airtight container or seal it in a plastic bag. If your brown sugar is more like a brown rock, you can revive it with just a minute in the microwave on low heat.
Pure vanilla extract
If you have pure vanilla extract in the back of the cupboard, there's no need to throw it out because it lasts forever. It may be more expensive than its imitation counterpart, but its shelf life certainly outweighs the extra cost.
Keep that vanilla flavor at its best by sealing the bottle after each use and storing it in a cool, dark place.
Rice
White, wild, jasmine, arborio and basmati rice all keep forever so there's no need to throw them out. Brown rice is the one exception because it has a higher oil content so store it in the refrigerator or freeze it to maximize its shelf life. Once you've opened a bag or box of rice, move it to an airtight container or resealable freezer bag to keep it fresh.
Corn starch
You can thicken gravies and sauces for years with just one box of corn starch because it keeps indefinitely. Store this kitchen staple in a cool, dry area and be sure to reseal it tightly after each use.
Honey
Whether you use it in your tea, on your toast or as an alternative sweetener, that jar of pure honey is good forever. It may get grainy or change color, but it's still safe to eat — and delicious — because its antibiotic properties keep it from spoiling.
You can help keep it fresh by storing it in a cool area, and you can improve the quality of crystallized honey by placing the jar in warm water and stirring it until the grainy parts dissolve.
Salt
The contents of your salt shaker will never spoil, regardless of whether it's basic table salt or sea salt. Simply store it in a cool, dry place and salt will keep indefinitely.
Corn syrup
If you come across a years-old bottle of corn syrup in your pantry, don't throw it out. This sweetener keeps indefinitely as long as you keep it sealed and store it in a cool, dry area..
Distilled white vinegar
This wonder product can be used for everything, from making marinades and salad dressings to cleaning house and doing laundry. But the best thing about distilled white vinegar is that it lasts for years. Simply close it tightly after each use and store the bottle in a cool, dark place.

Wednesday, March 2, 2011

Home Work Out with a Towel...

Just when I thought I had to have those gliding discs (frisbee-like discs you can use them on carpets and floors), I found this exercise!  I found two old wash clothes and gave it a try on our hardwood floors!  NOT EASY!!!!!

Sliding plank to pike, great for your core!
A
Get in push-up position on floor, hands shoulder-width apart and feet on a towel; your body should be straight from head to heels.




B
Use your abs to draw your feet forward, lifting hips and keeping legs as straight as you can. Return to starting position and repeat. Keep shoulders over your hands.


Thank you Shape Magazine once again!  I just can’t figure out how the laws of gravity is keeping her braid in place!