Happy Holidays…

I haven’t been to a lot of parties, but I worked a lot of catering Holiday parties!  I am exhausted and need to take this time to try and rest up!  I will be back January 6th!  In the meantime I am going to get in as much exercise as I can and eat as well as I can!  Good luck - stay focused and pick your battles!

Until Next Year - Keep thinking veggies and protein!

Find Balance… 

Avoid the all-or-nothing thinking!  Trying to avoid favorite holiday foods altogether will levee you feeling deprived.  Allow yourself to enjoy the holidays, including your favorite seasonal foods, but take small portions.  Balance heavy meals with better choices during other meals throughout the day, and consider increasing your activity during this time of the year to help compensate for the extra calories!

Heavy Lifting to Sculpt a Stronger, Leaner, Slimmer Body…

Tired of sweating through multiple cardio sessions a week and still feeling like you're stuffed into your skinny jeans? Start pumping more iron! This will help you add more metabolically active (i.e. fat-burning) lean muscle mass to your frame.  

Pears…

I think pears are an overlooked fruit, with so many more people grabbing apples at this time of year. One of the highest-fiber fruits, a medium pear offers about 6 grams, which can help with blood sugar control and promote weight loss. An excellent source of vitamins C and K, pears are also packed with B vitamins, calcium, magnesium, potassium, and manganese.  "And A Partridge In A Pear Tree"

The Healthy Obesity Debate… 

Have you heard the term healthy obesity? It's a phrase used to describe overweight people who aren't experiencing health problems typically associated with carrying extra weight. Well, new research analysis presented in the Annals of Internal Medicine suggests that even overweight and obese people who have good cholesterol and blood pressure levels may be at risk for adverse long-term outcomes. Some health professionals have reported the contrary, but we're going to keep an eye on the scale just in case. Need another reason to shed some pounds? A high body mass and large waistline have been associated with hearing loss. Study findings suggest that obesity may affect blood flow to the ear and that moderate physical activity reduces the risk for loss of hearing. Sounds like it's time to get moving!

Myth: You Can Make Up For a Lack of Sleep During the Week by Sleeping Late on the Weekends…

With the Holiday festivities, sleep seems to be something I just don’t seem to get enough of!  I really found this myth interesting and something I have often set out to do on the weekends!

Fact: If you're grouchy and crabby from skimping on sleep all week, and then sleep a couple extra hours Saturday morning, you'll find the short-term effects of sleep deprivation vanish pretty quickly.  But the long-term impact is still likely dangerous. The problem [with counting on catching up on sleep] is thinking there's not a consequence of not getting enough sleep all week.  There are consequences of even one night of not getting enough sleep!

Plus, if you sleep in too late on the weekends, you're setting yourself up for trouble falling asleep Sunday night. Then, when the alarm goes off Monday morning, you'll find yourself starting the cycle all over again!

Until Monday - Keep thinking veggies and protein! 

Another Snack Swap….

SKIP: Candy bar
Tempting as it is, candy is obviously a no-no.  A little chocolate with its hint of caffeine can definitely perk you up, but your blood sugar will rise and fall flat soon after because candy's loaded with sugar and very low fiber.

Try instead: If it's a sweet treat you're after, get a nutty-chocolate fix from a protein-rich, low-sugar granola bar, like the KIND bar - my favorite of them all!

Baby it’s Cold Outside…

WOW!  December has hit some record lows!  I haven’t put my bike away yet, but I am not riding in this weather!  I have been at the mercy of the CTA - Chicago Transit Authority :(.  I am missing out on 40 minutes of riding to and from work.  I hope I can make up some work out time over the weekend!  At least I have some reading time on the bus!

Snack Swap…

It's 3 p.m. You're hungry again and feeling sleepy. You might be tempted to reach for one of these common - and deceptively healthy - treats to perk yourself up, but don't. Our nutrition experts offer smarter picks to avoid an afternoon crash and stay full until dinner.

SKIP: Baked potato chips
 It's true that baked chips aren't as bad as the regular variety, but they're still mainly fast-acting carbs (hello, blood sugar spike) with very small amounts of protein, fiber, and fat. Even so, there are so many better, more filling foods that provide these nutrients that won't lead to the blood sugar crash that saps your energy!

Try instead: A different kind of crunch: dry roasted edamame.  A 1/4 cup serving has a whopping 14 grams of protein and 8 grams of fiber with less salt than traditional chips.  They're even a good source of iron - a nutrient that many women fall short on.  I love edamame and will try this!

Strategies to Help You Survive the Unhealthy Holidays…

Feeling more than a little discouraged in the aftermath of your latest holiday overindulgence – the Thanksgiving feast? You're not alone in feeling that way, but that's not the best news. While you can expect December to be just as, if not more challenging to your diet and fitness goals, the best news is there are easy strategies you can adopt to ensure you make it to January – and beyond – without developing a snowman-sized waistline. Here are some ways to enjoy the holidays without abandoning your healthy mission.

Stick to it:With increasing opportunities to do anything except schedule a trip to the gym, it's too easy to tell yourself, "I'll take December off and then get back on track in 2014." Tempting, but for too many people, that month-long "break" becomes a way of life that bleeds well into the new year.

Success Strategy: Scaling back is better than stopping altogether. If holiday time constraints put a dent in your fitness schedule, don't fret; going to the gym 2-3 days a week in December, instead of 4-5, is perfectly fine. And keep in mind that you can do countless toning, tightening and exercises from the comfort of your own home.

Believe in balance: When it comes to diet, stay strict ... so you can "cheat" without feeling bad about it. December provides ample opportunity to indulge, from holiday cakes, pies and other sweets to calorie-bursting meals. Maintaining a strict diet when you're not at a holiday party, dinner, etc., will remove the guilt when indulgence rears its delectable head, and help you avoid falling off the diet wagon altogether.

Success Strategy: Don't avoid the holiday treats, but don't adopt them as your sole source of nutrition, either. Eat as many nutrient-bursting veggies as possible (which will also fill you up), and limit fat and sugar intake on your "non-celebration" days. And don't starve yourself all day in advance of a holiday feast; that's just asking for trouble.

Skinny Pop…

A great new snack product for me!  All natural, cholesterol free, zero trans fat, dairy free, peanut free, tree nut free, gluten free, preservative free, non GMO, good source of fiber , 39 calories per cup and DELICIOUS!

Until Monday - Keep thinking veggies and protein!  

Come Packing Snacks…. 

Whenever you leave the house, stash a healthy snack or two in your purse or gym back,  otherwise you’ll end up grabbing something that’s convenient—rather than something that’s good for you—when you get hungry later.  Make it easy by keeping your kitchen stocked with fruit, bite-sized vegetables (think baby carrots, snap peas, cherry tomatoes, and the like), single-serving packs of hummus and peanut butter, nuts, and other foods you can pack in a sandwich bag and then toss in your bag.  I really try and do this, but sometimes I actually forget that I have a stash of baby carrots!

Runners - Muscles You Might Ignore…

Weakest link: Gluteus medius

Unless you're running uphill all the time, running builds endurance but not strength and the subsequent weak butt you can develop will cause your pelvis to tilt forward, strain your hip flexors, and tighten your IT bands.

Strength Rx: Monster walks in a square. Loop a resistance band around your ankles. Keeping chest up and knees behind toes, lower to a wide half-squat. Without letting the band go slack, walk forward 20 steps, to the left 20 steps, back 20 steps, and to the right 20 steps, forming a box.

Added Sugar…

Unlike lactose in milk and fructose in fruit, added sugars do not occur naturally. They are literally added to foods and beverages during their processing or preparation.  The sugar added can be any type, including honey, brown sugar, maple syrup, dextrose, fructose, high-fructose corn syrup, granulated sugar, raw sugar, and sucrose, just to name a few!  Sugar is my enemy!

A Few Days Late….

I had all intentions of posting our Thanksgiving Day brunch buffet, but lost track of the days!  We ended up having 40 people over on Thursday and to say the least I was exhausted and finally was able to relax and catch up over the weekend.  Bob out did himself this year and I was grateful for the healthy options!  This year our buffet consisted of the feature roasted turkey, corn mini waffles and gravy that deconstructs into the stuffing.  We did a medley of roasted Brussels sprouts, carrots and butternut squash, farro salad with mushrooms, herbs and asparagus tips and cauliflower with a jalapeño pesto and of course the cranberries infused with orange.  Bob did his famous spiced pumpkin and pecan roll up cake.  We had plenty of wine and prosecco to keep the party going!  Tis the season!

HAPPY THANKSGIVING!

It is crunch time at the Wall's turkey day brunch!

Photo from 2008 

Straight-Arm Climb…

I am trying to beat the Holiday muffin top! 

Grab a pair of dumbbells and lie faceup on the floor, arms extended straight out above chest, palms facing away from head. Lift head and neck off the floor, looking up to ceiling, and press right arm up, lifting head and right shoulder blade off the floor.

Immediately lower right shoulder and repeat the lift on left side. Avoid letting elbows bend as you lift and lower. Do 20 reps, alternating sides each time.

Parsnip Fries...

It's that time again!  I forgot about how much I love this recipe!  I found the best substitute for French fries - roasted parsnips!  I was never a huge fan of French fries, but put them in front of me and I would eat them!!! I could have eaten the whole tray of these!  Pre-heat the oven to 400.  Peel the parsnips and cut them into French fry size pieces, spray them with some EVOO, add a little salt, pepper and oregano.  Bake them for 30 minutes and there you have it, my version of French fries.  I also add a dash or two of cayenne pepper and smoked hot paprika for some extra heat!

Fact:  Parsnips provide similar nutritional benefits as potatoes.  Some significant differences are that parsnips are lower in calories and contain only about 50 percent of the protein and vitamin C content of potatoes. However, parsnips do contain more fiber than potatoes.  Even though both parsnips and potatoes provide good amounts of B vitamins, parsnips provide a much better source of folic acid.

Avoid Sitting Too Much...

We have become a nation of sitters. We sit at work, sit on the way to and from work, sit while we eat, and sit during the evening while watching TV. What can we do about it before we all pay the health price? Our CEO of the company has made it his goal to get us up and walking around more at work!  “I hope to see you in the hallway more often.”  My problem is I automatically walk to the teat kitchen “lab” for a sip of coffee or to get some water and try my hardest to avoid any treats that the chef's might be experimenting with!

OOPS!

I Forgot to Blog yesterday!  I am getting wrapped up (ha ha) in the Holiday season!  SORRY!

Until Monday - Keep thinking veggies and protein!  

I thought this was interesting - Thank you Shape Magazine for all the information!

Foot Injury…

I know exactly when I landed on my left foot wrong - I was trying to avoid a big puddle on Sunday!  Just when I was getting back in my groove, I now have to lay off until my foot feels better!  I hate injuries :(.  At least I can still manage riding my bike and strength training! 

Myth…

A calorie is a calorie, and in order to lose weight you just need to eat fewer of them.

It is amazing how many times you hear people say this in 2012 despite countless clinical trials showing that reducing carbohydrates, not fat, leads to more efficient and effective weight loss. In addition to that we eat food, not calories. Food contains different components such as fat, carbohydrates, and protein. At a very basic level, fats and proteins stimulate feelings of satiety and fullness, while carbohydrates create a hormonal environment that makes fat burning very difficult for our bodies.

Reducing calories is important to lose weight, but you need to take into consideration where those calories come from—fat, carbs, protein, etc.—and the hormonal and physiological responses our bodies have to those components.

Reasons You're Cheating on Your Diet…

A lot of the problems stem from emotional eating, whether it is stress, over worked, disappointment, reliving a trauma or having financial difficulties, you just want to turn to the foods that comfort you!  Some people turn to the salty and others like me turn to the sugary!

The solution's all in your head  - putting a stop to emotional eating is all about becoming more mindful--paying attention to what's going on both in your stomach and in your mind. So next time you're having a late-night craving and find yourself overcome by the desire to eat everything in front of you, take a deep breath and assess your mental state. Ask yourself if you're eating because you're hungry, or because you're tired, angry, disappointed, overwhelmed, sad, or anxious. If it's a mental thing, take a moment to think about how food is only a temporary fix, and one that's likely to make you feel even worse later. Close the fridge and give yourself a pep talk.  Remind yourself that you have gotten through many tough times in the pas. Become your own good parent. If you're still craving something salty or sweet, eat it. But chances are that once you calm down and start thinking positive thoughts, junk food won't be as appealing.

In The News…

In a somewhat surprising move on Thursday, the Food and Drug Administration (FDA) proposed measures that would virtually banish trans fats from processed foods, saying it could save 7,000 lives each year.

The proposal would declare that partially hydrogenated oils (PHOS) are no longer "generally recognized as safe," or GRAS, a status that allows certain substances, such as salt, caffeine, and aspartame, to flow through the food supply legally. This would mean PHOS, the most common form of artificial trans fats, would be considered food additives and would have to be proved safe in order to be used in food products. Currently trans fats are common in a wide range of processed foods, including frozen pizzas, frosting, coffee creamer, and refrigerated dough.

While Americans' consumption of trans fats has decreased from about 4.6 grams a day in 2003 to 1 gram a day in 2012, current intakes are still a major cause for concern, FDA commissioner Margaret Hamburg said in a statement. So from a medical standpoint, this change couldn't come soon enough.

"This is a huge step forward," says Dennis Finkielstein, M.D., director of ambulatory cardiology at Beth Israel Medical Center in New York City. "The medical community has recognized for three decades the negative side effects of trans fats. This isn't the final step, but it's a big move in the continuing process to educate consumers."

In addition to raising your LDL (bad) cholesterol and lowering your HDL (good) cholesterol, trans fat can actually alter the configuration of your LDL to make it more plaque-forming, according to Finkielstein. "This increases your risk of stroke, dart attack, and death," he says.

Until Monday - Keep thinking veggies and protein!  

Ethiopian Food…

I think it might be time to go back to one of our favorite Ethiopian restaurants!  I like these helpful hints!

Put teff to the test: Injera, a traditional Ethiopian flatbread made of teff flour, is high in fiber, vitamin C, and protein. Traditional Ethiopian cuisine emphasizes root vegetables, beans, and lentils and it’s light on dairy and animal products. Try your hand at making injera at home, or cook teff grains in water and substitute for rice.

Skip: Family-style meals. The traditional Ethiopian diet consists of shared dishes scooped up with injera. This style of eating makes it hard to control portions, so put individual servings on a plate to make it easier to visualize how much you’re eating!

It’s Cold Out…

WOW-what happened to Fall?  I am not a wimp, but I am not ready for below 20 degree weather!  I am not ready to put my bike away!  Hopefully this is just a short cold spell and I will be back on my bike tomorrow!  The last 2 days I have had to take the bus :( Last year I rode into December!

Set Goals Beyond the Scale…

Even if you do everything right, there will be times when the scale won't budge or the weight just doesn't seem to come off as quickly as it should. Don't let that discourage you! Measure your progress in other ways, set goals for fitness—running farther, sticking to your routine each day or week—and celebrate each of these mini accomplishments.  Or set goals for your diet such as staying in your calorie range as many days as possible, packing your lunch for work each day, or drinking 64 ounces of water a day, and celebrate reaching these goals.  Celebrating these new milestones is a great way to stay motivated and inspired to stick with your program, even on days (or weeks) when the scale doesn't seem to reflect your progress.

Coffee Buzz…

If you rely on coffee to get you going in the morning, you may want to delay that cup o' joe.  New scientific findings suggest the caffeine in coffee is more effective later in the a.m. hours than it is bright and early! Apparently, our levels of a hormone called cortisol are higher when we wake up, and drinking coffee at that time can lead to a tolerance for caffeine. Fascinating stuff, not sure I will be able to break my weekday daily routine!

A Good Switch...

Until Monday - Keep thinking veggies and protein!  

Shaved Cauliflower Salad…

I might have to give this a try over the weekend!

Ingredients:
1/2 large head cauliflower, thinly sliced
1 radicchio, cored and shaved
6 inner celery stalks with leaves
1/4 cup flat-leaf parsley
1/4 cup chopped chives
2 teaspoons Dijon mustard
1/4 cup olive oil
Juice of 2 lemons
Juice of 1 orange
1 teaspoon water
4 to 5 medjool dates, pitted
Salt
Pepper
1/2 cup walnuts

Directions:
1. Place cauliflower and radicchio in a bowl. Remove celery leaves from stalks and toss into the bowl. Cut remaining stalks into thin matchsticks and add with parsley leaves and chives.
2. Combine mustard, oil, lemon juice, orange juice, water, dates, and salt and pepper to taste to a high-powered blender. Puree until smooth.
3. Mix dressing and salad, adding lemon zest or more citrus juice and salt to your liking. Top with walnuts.

Nutrition score per serving: 181 calories, 12g fat, 19g carbs, 2g protein, 3g fiber

Serves: 8

Stretching…

I for one know that I should be doing much more stretching, especially after a long run!  One of my area’s of trouble is the IT band!  This is an all around great stretch!

Stand tall with right leg crossed over left. Lean to the right (towards front leg) until you feel a stretch along the side of the left leg.  Hold for 30 seconds, breathing deeply the entire time. Repeat 5 times before switching sides.

More on Salmon…

We are know that salmon is one of the best sources of omega3, but surprise - it is also contains the nutrient vitamin D!  We know vitamin D is in sunshine!  I have just started taking a vitamin D supplement.  More surprising sources: This vitamin is naturally present in very few foods, but it’s crucial for calcium absorption and bone growth. While we get most of our vitamin D intake from fortified foods, excellent natural sources include cod liver oil, sockeye salmon, and canned tuna. An egg is also a good source—if you eat the yolk, which has 10 percent DV.

Blog Anniversary…. 

Another milestone!  I started this blog in 2009, 4 years ago!  WOW!  I still enjoy finding out new and improved weight loss info.  This blog has helped keep me focused!  I still keep a food journal and I am trying to keep up with my strength training and running.  I do have my week spots and I do have some “off” weeks.  For the most part I have been able to maintain the majority of my weight loss.  I enjoy being thinner, yet my doctor still has to threaten me sometimes about my blood sugar being high! I also love the new wardrobe I have been able to accumulate!  
We are at the beginning, the start of the Holiday season!  Hard to believe it is here! It’s time for me to buckle down and really stay focused.  My goal is not to put on any extra weight!  I am sure everyone will be bringing in their leftover Halloween candy and I will do my best not to partake!  BEWARE!!!

Leftover Salmon...

Not often, but once in awhile we make too much salmon! Too much meaning I have enough for 4 meals instead of 3!  Dinner for Bob and me and leftovers for a wonderful lunch the next day.  Luckily we invested in a food saver!  We had a combination of smoked and grilled salmon in the freezer.  Bob made the most amazing salmon cakes for dinner the other night!  He bound the salmon with an egg, green onions and dill, salt and pepper to taste. He used olive oil cooking spray on the skillet and cooked them to perfection!  He made a champagne vinaigrette with a teaspoon of olive oil, dill and capers and served it over a little bed of arugula, tomatoes and red bell pepper.  We had a side of mashed cauliflower.  It was delicious and guess what - I have 2 salmon cakes for lunch tomorrow!

Until Monday - Keep thinking veggies and protein!

Happy Halloween…

I thought these were hysterical!  Another fun appetizer or snack, these 'fingers' are a delicious way to sneak in some nutrition while staying with the Halloween-theme. And at just 11 calories per finger, you can enjoy a few and still have plenty of room for a sweeter treat.

Ingredients:

5 low-fat mozzarella cheese sticks
2 tablespoons low-fat cream cheese
½ green pepper or red pepper, sliced into 10 'fingernail' sized pieces

Directions: Slice mozzarella sticks in half. Take your knife and make slight wedges on the cheese, to look like the folds of your finger and knuckle. Dig about ¼ inch of cheese out at the top. Place ½ teaspoon cream cheese in the ¼ inch hole. Place 1 green pepper "nail" on top.

Makes 12 servings; Nutrition score per serving (1 'finger'): 11 calories, 0.5g fat (0.2g saturated fat), 1.5g carbohydrates, 49.2mg sodium, 0.5g sugar, 0.3g protein

Abs Exercise: Walkout from Pushup Position...

Why it works: This abs exercise involves full-body movement, such as using the arms and legs, while incorporating resistance to strengthen your entire core.

How to do it:
A. Start in pushup position with hands two inches wider than your shoulders.

B. Walk hands out as far as possible, then walk back. Do 10-12 reps.

Make it harder: Lift one leg before you walk your hands out and back.

Junk Food Can You Miserable...

Botox before your time!  What’s bad for your waist is also bad for your face. Sugars, trans fats (used to extend the shelf life of some packaged foods), and starches can cause insulin to surge and trigger an  inflammatory response, the end product of which is called glycation. This speeds the aging process (gives you wrinkles) by deactivating the body’s own age-fighting antioxidants, making you more prone to sun damage and premature aging.  Watch out for the Halloween candy craze!

I Think This Says It All....

More on Apples...

I LOVE this season and I can’t get enough apples - my favorite is the Honeycrisp!  Crisp, comforting and delicious, apples have remarkable health benefits, fighting everything from dental problems to diabetes, heart disease, at least 8 types of cancer, and possibly even Alzheimer’s.

One of the latest discoveries is that eating at least 2 servings a week of whole fruit— particularly apples, blueberries, or grapes—trims risk for type 2 diabetes by up to 23 percent, compared to people who eat less than one serving per month, according.  Research is also reporting hat cutting out three servings of fruit juice and eating whole fruit instead would cut diabetes danger by 7 percent.

In fact, apples may be one of the best healing foods, but also carry a risk you should be aware of. Because apples are vulnerable to worms and other pests, conventionally grown fruit can be high in pesticides because it’s sprayed several times, consider either buying organic or washing the fruit thoroughly before eating.

Until Monday - Keep thinking veggies and protein!  

Sugar - Ingredient That Is Robbing You of Nutrients...

Aliases: Agave nectar, brown sugar, cane crystals, cane sugar, caramel, crystalline fructose, dextrose, evaporated cane juice, fructose, fruit juice concentrate, glucose, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar, sucrose, syrup

Found in: Sodas, dessert items, candies, frozen fruits and vegetables with sauces or marinades, sauces, soups

Robs Your Body of: Vitamin C, calcium, magnesium

Vitamin C and glucose use the same transporters to get into cells, so they compete with one another. Our body wants to absorb a limited amount of fructose,  and when we consume more than that, the intestine rejects it and feeds gut bacteria, leading to bacteria overgrowth.  This extra bacteria tends to steal nutrients and damage intestinal cells, inhibiting absorption of calcium and magnesium.

Increased Health Risks Due to Nutrient Depletion: Weaker immune system and bones, poorer night's sleep, compromised cellular and nerve function, chronic inflammation.

Sugar is my downfall and the more thing like this I read, the less I eat!

The Biggest Looser...

It’s back on and inspirational!  Too bad I am watching it on the couch!

India: Their Curries Have Special Powers...

The spice turmeric is well known for giving Indian curries their yellow color and their slightly peppery taste. Turmeric has also been in the news lately because of research highlighting its fat-burning potential. A Tufts University study suggested that curcumin, the active ingredient in turmeric, could inhibit the spread of fat tissue by inhibiting new blood vessel growth (called angiogenesis) necessary to build this type of tissue. Another research review by the University at Buffalo discussed evidence that curcumin may regulate lipid metabolism. Up to this point, these effects have been observed only in animals, and scientists have yet to track the effect on humans. In the meantime, turmeric has another benefit: This flavorful, complex-tasting spice can be a calorie-free alternative to oil, butter or salt.