Give Peas a Chance...

Maybe it’s because of it’s peak season for the peas, we have been throwing them in our salads for that extra sweet crunch, color and texture!

Peas are a fair source of vitamins A and C, as well as niacin and iron.  Like most legumes they are high in carbs and calories.  Use sparingly!

Nutritional facts about peas, 1 cup:

Water: 114.35 g, Calories: 117, Protein: 7.86 g, Carbohydrates: 20.97 g, Fiber: 7.4 g, Sugars: 8

Until Monday - keep thinking veggies and protein! 

Vitamin A and Hair...

No doubt you know that eating healthy is good for you in a plethora of ways—it can decrease your risk of disease, improve your immune system, increase your energy levels and even affect your sleeping habits. But did you know certain foods can improve the way you look, too?

“Vitamin A helps produce a conditioning substance for the scalp known as sebum, which keeps hair looking and feeling healthy,” says DiBona. In addition to these beauty benefits, this vitamin contributes to better eye health and immune system function, which keeps you vital and strong from head to toe. 

Foods to Try: Apricots, broccoli, cantaloupe, carrots, egg yolks, mangoes, oatmeal, spinach and sweet potatoes. 

Tread Rightly...

Water to gulp?  Check.

Towel to wipe up sweat?  Check.

Music to listen to? Check.

OOPS!  One more thing to consider!

Before you hit your stride, bump up the incline!  The zero setting on most machines is actually slightly downhill.  A 1.0 incline will simulate a flat surface and help you burn more calories.   

I did this yesterday and I really couldn’t feel the difference but I did burn more calories.  I also checked my treadmill out with my iHandy level app in my iPhone!   (there is an app for just about anything!) My treadmill is level at zero setting!  Bonus for me!  I usually have my treadmill set on manual so I can up my speed and incline as I see fit!  There are plenty of mornings I might challenge myself to some steep hills at a slower speed, or sprint to my imaginary finish line!

Cute story...

I have a very needy little black cat named Pooh, and sometimes in the morning she loves to follow me around and get underfoot!  Sometimes she follows me right on to the treadmill, and when I turn it on she slowly just rolls off.  One time she jumped on at a little higher speed and went flying, not in a dangerous way! I thought this would deter her from any more attempts.  But not Pooh!  The other morning she got on, rolled off and then to my surprise, just as I was ready to up the speed, she got back on and actually walked a few steps before rolling back off!  

Picture...

OK - the picture is of our other cat Shmooh (Yes - Pooh and Shmooh)!  He is just a big lazy big cat that could use a good workout!

More on portion control...

Consider your plate size!  The bigger the plate, the more you might fill it!  OK - I will admit that we do use our 12 inch plates for our wonderful salads, otherwise I make such a huge mess on the table!  But when it comes to all other dinners we have learned to cut our calories by downsizing our plates!  It really does help!  I know my eyes are always bigger than my mouth and now I just don’t stuff myself like I used to!  

Not that I eat pasta anymore, but this is a great example:

9-inch plate:

2 ounces of pasta, 1/2 cup sauce, 3 meatballs (3 ounces) = 520 calories

10-inch plate

4 ounces of pasta, 1 cup sauce, 4 meatballs (4 ounces) = 873 calories

12-inch plate

6 ounces pasta, 1 1/2 cup sauce, 5 meatballs (5 ounces) = 1227 calories

 








Portion control for the gadget generation...

I love this!!!

The super-sizing of American portions has been going on for years, and nutrition experts urge us to cut the lion’s share to kitty size by learning how much is too much.  Because we are unlikely to stuff our purses and pockets with measuring cups and spoons, we must train our eye!

Next time you cradle your smart phone, think of it as a 3-4 ounce portion of the protein you should be eating at one sitting, whether it is a steak, piece of fish or chicken!  How about a computer mouse: that’s how big your baked potato should be! 

CD: one slice of bread

A small thumb drive: 1 tablespoon

Two earbuds: 1 teaspoon

AC power adapter: 1/2 a cup

Pedometer: 1/4 cup
iPod nano: 1 ounce of chocolate