You absolutely must try these! I made a few changes to a sugar cookie recipe that my family has used. I made them low-fat (so they are VERY diet-friendly), and they turned out incredible!
3 egg whites
2 whole eggs
1 1/3 cups canola oil
4 tsp vanilla
1 tsp lemon juice
1 1/2 cups sugar
4 cups flour
4 tsp baking powder
1 tsp salt
Heat oven to 400' F. Beat egg whites and eggs with fork. Stir in oil, vanilla, and lemon juice. Blend in sugar until mixture thickens. Stir together flour, baking powder, and salt; blend in. Drop dough by teaspoonfuls about 2" apart on an ungreased cookie sheet. Flatten with oiled bottom of glass dipped in sugar. Bake 8-9 min, until golden brown. Remove from cookie sheet immediately.
Wednesday, June 22, 2011
Tuesday, June 7, 2011
Best way to lose weight. . .
I find it interesting that there is always a new "diet" that everyone (wanting to lose weight) is willing to try. A few popular diets that I can think of are the HCG diet, Atkins diet, and South Beach diet. It seems that most people want a quick fix. . . they are looking for an "easy" way to lose weight. Unfortunately, if you are wanting to improve your health by losing weight and keeping it off, there is no "easy" way.
Weight loss is important on several levels. Doing cardio workouts on a regular basis (I recommend at least 3 times per week for 30 minutes) improves your cardiovascular system. This means that you decrease your risk for heart disease, stroke, diabetes, and high blood pressure to name only a few of the benefits. You improve your breathing (some people experience cessation of seasonal allergies and asthma symptoms) and also decrease your heart rate (which simply means that your heart is stronger, so in turn does not have to beat as fast to deliver blood to the body). Doing resistance/weight workouts (I recommend 1-2 times per week for 30-60 minutes) improves strength, range of motion, and builds lean muscle mass (which results in a lower BMI and Body Fat Percentage).
But, how exactly does one lose weight the "healthy" way. You MUST decide that this will be a LIFESTYLE CHANGE. Eat a balanced diet of carbohydrates (from fruits, vegetables, and whole wheats/grains), protein (beans, lentils, meat), and fat (the healthy kind that can be found in nuts, olive oil, and avocados). To begin weight loss, you must burn more calories every day than you consume. There are several free programs on the internet that can be used to log and track calories.
Implementing the above recommendations of a balanced diet and exercise WILL make you lose weight. It takes dedication, but it does work!
Remember, diets are a temporary fix that don't teach the correct tools needed to keep the weight off after the diet is over. Making a lifestyle change and choosing to eat a balanced diet, while implementing an exercise program, will help you lose weight and teach you how to keep it off.
If you have ANY questions, feel free to message me. I will be more than happy to assist you. Best of luck!
Weight loss is important on several levels. Doing cardio workouts on a regular basis (I recommend at least 3 times per week for 30 minutes) improves your cardiovascular system. This means that you decrease your risk for heart disease, stroke, diabetes, and high blood pressure to name only a few of the benefits. You improve your breathing (some people experience cessation of seasonal allergies and asthma symptoms) and also decrease your heart rate (which simply means that your heart is stronger, so in turn does not have to beat as fast to deliver blood to the body). Doing resistance/weight workouts (I recommend 1-2 times per week for 30-60 minutes) improves strength, range of motion, and builds lean muscle mass (which results in a lower BMI and Body Fat Percentage).
But, how exactly does one lose weight the "healthy" way. You MUST decide that this will be a LIFESTYLE CHANGE. Eat a balanced diet of carbohydrates (from fruits, vegetables, and whole wheats/grains), protein (beans, lentils, meat), and fat (the healthy kind that can be found in nuts, olive oil, and avocados). To begin weight loss, you must burn more calories every day than you consume. There are several free programs on the internet that can be used to log and track calories.
Implementing the above recommendations of a balanced diet and exercise WILL make you lose weight. It takes dedication, but it does work!
Remember, diets are a temporary fix that don't teach the correct tools needed to keep the weight off after the diet is over. Making a lifestyle change and choosing to eat a balanced diet, while implementing an exercise program, will help you lose weight and teach you how to keep it off.
If you have ANY questions, feel free to message me. I will be more than happy to assist you. Best of luck!
Sunday, May 1, 2011
A good diet is not just for weight loss. . .
Many people consider a "diet" to be for weight loss. This is not the case! I can assure you that a good "diet" (or simply what/how/when you eat) is important for EVERYONE. :) Below are some dietary tips/
Do's:
*Drink water-a rule of thumb is 8 or 9 cups per day
*Eat enough fiber- women should get 21-25 grams per day and men 30-38 grams per day. Foods like raspberries, apples, whole wheat pasta, lentils, black beans, artichokes, and broccoli are all good sources.
*Think natural- try to consume foods that are as close to "nature" as possible. Stay clear of of processed foods.
*Read the label- KNOW what you are eating!
Don'ts
*Don't drink soda, even diet soda- they ALL have processed ingredients in their syrups. These are bad!
*Don't eat foods that are high in saturated or trans fats- these are a big contributor to high cholesterol and obesity. One of the biggest culprits are fried foods.
*Over eat- arrange food on your plate so that nothing touches anything else. This is a good trick to controlling portion sizes.
Two other big obstacles are candy and alcohol. . . If you like candy, treat yourself a couple of times a week to a small piece of dark chocolate (the higher the cocoa content, the better it is for you). If you are an alcohol drinker, switch to red wines, and only have 1 glass. These have antioxidants, so you will be helping your immune system while indulging just a little. :)
Happy eating!
Do's:
*Drink water-a rule of thumb is 8 or 9 cups per day
*Eat enough fiber- women should get 21-25 grams per day and men 30-38 grams per day. Foods like raspberries, apples, whole wheat pasta, lentils, black beans, artichokes, and broccoli are all good sources.
*Think natural- try to consume foods that are as close to "nature" as possible. Stay clear of of processed foods.
*Read the label- KNOW what you are eating!
Don'ts
*Don't drink soda, even diet soda- they ALL have processed ingredients in their syrups. These are bad!
*Don't eat foods that are high in saturated or trans fats- these are a big contributor to high cholesterol and obesity. One of the biggest culprits are fried foods.
*Over eat- arrange food on your plate so that nothing touches anything else. This is a good trick to controlling portion sizes.
Two other big obstacles are candy and alcohol. . . If you like candy, treat yourself a couple of times a week to a small piece of dark chocolate (the higher the cocoa content, the better it is for you). If you are an alcohol drinker, switch to red wines, and only have 1 glass. These have antioxidants, so you will be helping your immune system while indulging just a little. :)
Happy eating!
Friday, March 18, 2011
So, you want to be a runner?
Do you have a goal to run a distance race this year? As a runner, I can appreciate the time and training that go into a running goal. I have found several training plans, whether your goal is a 5K (3.1 miles), 10K (6.2 miles), half marathon (13.1 miles), or marathon (26.2 miles), that will help make your goal attainable. I have used, or have clients that have used, most of these plans. They DO work!
5K plan: click here!
Alternate 5K plan: click here!
10K plan: click here!
8 week half marathon plan: click here!
10 week half marathon plan: click here!
"Traditional" marathon plan: click here!
"Renegade" marathon plan: click here!
Remember to listen to your body. If something hurts, take a day or two off and rest. It is better to sacrifice a day or two of training than to risk injury. Good luck!
5K plan: click here!
Alternate 5K plan: click here!
10K plan: click here!
8 week half marathon plan: click here!
10 week half marathon plan: click here!
"Traditional" marathon plan: click here!
"Renegade" marathon plan: click here!
Remember to listen to your body. If something hurts, take a day or two off and rest. It is better to sacrifice a day or two of training than to risk injury. Good luck!
Wednesday, February 9, 2011
Easy ways to lose a pound (or 2)
It is an interesting fact that 1 lb of body fat = 3,500 calories. But what exactly does this mean? If you divide 3,500 calories by 7 days, it comes out to 500 calories per day. So, to lose 1 lb in 1 week, simply create a 500 calorie per day deficit (burn 500 calories more than you eat). Here are simple strategies to help you do so! Just pick one tip from the diet section and one tip from the exercise section.
Diet tips:
1. Trade in the muffin or other pastry at breakfast for 3/4 cup of wheat cereal (Shredded Wheat or Special K) with 1% milk
2. Instead of snacking on a cereal bar or candy between meals, grab an apple
3. Reduce the serving size of 1 meal to half (only prepare half as much, or save the leftovers for the following day's meal)
4. Trade in the red meat at dinner for broiled shrimp or baked white fish
Exercise tips:
1. Walk briskly for 30 min per day
2. Do 20 min of cardio (elliptical, stairclimber, jogging)
To increase weight loss to 2 lbs per week, maintain a 1000 calorie per day deficit. Here are some tips to help you do just that. Simply pick one of the diet tips and one of the exercise tips to do daily.
Diet tips:
1. Reduce the serving sizes of breakfast, lunch, and dinner to half as much
2. Cut out all candy, sweets, and soda
3. Increase intake of fresh fruits and vegetables, and decrease intake of processed carbs like bread and pasta
4. Trade in all red meat for leaner options like white meat poultry and fish
Exercise tips:
1. Do 1 hour of cardio (elliptical, stairclimber, jogging)
2. Walk briskly for 30 min in the morning, 15 min at lunch, and 30 min at night
3. Incorporate weight and resistance training for 1 hr per day, 2 days per week
Remember that for any good diet and exercise regimen, you must feel ok doing it. If you are excessively tired, chances are good that your calorie deficit is too much. I recommend enrolling in a calorie counter and logging the calories eaten. At no point in time should you eat less than 1200 calories per day. This will slow your metabolism and have adverse effects on your weight loss goals. Stay safe and good luck!
Diet tips:
1. Trade in the muffin or other pastry at breakfast for 3/4 cup of wheat cereal (Shredded Wheat or Special K) with 1% milk
2. Instead of snacking on a cereal bar or candy between meals, grab an apple
3. Reduce the serving size of 1 meal to half (only prepare half as much, or save the leftovers for the following day's meal)
4. Trade in the red meat at dinner for broiled shrimp or baked white fish
Exercise tips:
1. Walk briskly for 30 min per day
2. Do 20 min of cardio (elliptical, stairclimber, jogging)
To increase weight loss to 2 lbs per week, maintain a 1000 calorie per day deficit. Here are some tips to help you do just that. Simply pick one of the diet tips and one of the exercise tips to do daily.
Diet tips:
1. Reduce the serving sizes of breakfast, lunch, and dinner to half as much
2. Cut out all candy, sweets, and soda
3. Increase intake of fresh fruits and vegetables, and decrease intake of processed carbs like bread and pasta
4. Trade in all red meat for leaner options like white meat poultry and fish
Exercise tips:
1. Do 1 hour of cardio (elliptical, stairclimber, jogging)
2. Walk briskly for 30 min in the morning, 15 min at lunch, and 30 min at night
3. Incorporate weight and resistance training for 1 hr per day, 2 days per week
Remember that for any good diet and exercise regimen, you must feel ok doing it. If you are excessively tired, chances are good that your calorie deficit is too much. I recommend enrolling in a calorie counter and logging the calories eaten. At no point in time should you eat less than 1200 calories per day. This will slow your metabolism and have adverse effects on your weight loss goals. Stay safe and good luck!
Tuesday, January 4, 2011
New Year, New You!
Did you know that the #1 New Year's resolution for 2011 is to "get fit"? If you are one of the hundreds of thousands of people that have vowed to do so, here are some tips to help you in your journey!
The first thing to keep in mind is that a healthy lifestyle change does NOT happen overnight. It takes dedication. However, it may not be as difficult as you think. By incorporating several habits into your daily routine, you will see results faster and easier.
1. If you sit a lot at work and/or at home: try to get up and walk around for 2-3 minutes at least once per hour.
2. If you stand in one place while at work: try to shuffle your feet around every 10 minutes, so as to not allow joints to lock up.
3. Take the stairs instead of the elevator/escalator, as long as it is within reason (i.e. don't expect yourself to climb 20 flights of stairs!)
4. If you have a dog: take the dog for a 30-45 minute walk 2-3 times per week.
5. Try to snack: eat an apple, low fat yogurt, or 1 oz of raw almonds in between meals. Eating between meals will decrease your desire to overeat at a meal.
6. For portion control at meals: don't bother measuring everything, just don't allow food items to touch on your plate. And only have 1 serving.
7. Cut out pop and soda from your diet.
8. For an attainable exercise regimen: commit to cardio (running, elliptical, biking, swimming) 2-3 times per week for 30 minutes, and resistance (dumbbells, barbells, weight machines, bands) 1-2 times per week for 45 minutes. For resistance, choose exercises that work the greatest number of muscles at the same time.
Remember, YOU CAN DO THIS!! You are more likely to stick with it if you find an exercise buddy or personal trainer to help hold you accountable for your decisions. Don't be afraid to ask for help. Good luck!
The first thing to keep in mind is that a healthy lifestyle change does NOT happen overnight. It takes dedication. However, it may not be as difficult as you think. By incorporating several habits into your daily routine, you will see results faster and easier.
1. If you sit a lot at work and/or at home: try to get up and walk around for 2-3 minutes at least once per hour.
2. If you stand in one place while at work: try to shuffle your feet around every 10 minutes, so as to not allow joints to lock up.
3. Take the stairs instead of the elevator/escalator, as long as it is within reason (i.e. don't expect yourself to climb 20 flights of stairs!)
4. If you have a dog: take the dog for a 30-45 minute walk 2-3 times per week.
5. Try to snack: eat an apple, low fat yogurt, or 1 oz of raw almonds in between meals. Eating between meals will decrease your desire to overeat at a meal.
6. For portion control at meals: don't bother measuring everything, just don't allow food items to touch on your plate. And only have 1 serving.
7. Cut out pop and soda from your diet.
8. For an attainable exercise regimen: commit to cardio (running, elliptical, biking, swimming) 2-3 times per week for 30 minutes, and resistance (dumbbells, barbells, weight machines, bands) 1-2 times per week for 45 minutes. For resistance, choose exercises that work the greatest number of muscles at the same time.
Remember, YOU CAN DO THIS!! You are more likely to stick with it if you find an exercise buddy or personal trainer to help hold you accountable for your decisions. Don't be afraid to ask for help. Good luck!
Tuesday, December 14, 2010
10 min Total Body Workout!
For everyone out there who wants to tone and strengthen EVERYTHING, but doesn't have time to hit the gym for an hour. . . This is an awesome (and quick!) workout. These are some of my fave exercises, and I incorporate them into most of the workouts I do for myself and my clients. And best of all, you won't need any equipment!
1. Squat to Knee-Up Twist
Stand with legs shoulder-width apart and feet parallel, arms behind head. Squat while keeping heels down, back straight, and abs tight/engaged. Return to standing position and bring right knee up while twisting torso to right. Do 20 reps alternating sides.
2. Plank Hold
Get into low plank (push-up position with forearms on floor and hands stretched out). Keep abs and glutes tight/engaged. Hold for 40 seconds.
3. Plank Ladders
Get into high plank (push-up position). While keeping body straight and abs engaged, bring right knee toward chest without touching leg or foot to ground. Return to plank and repeat with left knee. Do 20 reps alternating sides.
Perform all 3 exercises without rest in between. Once done, take a 60 second rest/water break, then repeat.
1. Squat to Knee-Up Twist
Stand with legs shoulder-width apart and feet parallel, arms behind head. Squat while keeping heels down, back straight, and abs tight/engaged. Return to standing position and bring right knee up while twisting torso to right. Do 20 reps alternating sides.
2. Plank Hold
Get into low plank (push-up position with forearms on floor and hands stretched out). Keep abs and glutes tight/engaged. Hold for 40 seconds.
3. Plank Ladders
Get into high plank (push-up position). While keeping body straight and abs engaged, bring right knee toward chest without touching leg or foot to ground. Return to plank and repeat with left knee. Do 20 reps alternating sides.
Perform all 3 exercises without rest in between. Once done, take a 60 second rest/water break, then repeat.
Saturday, December 11, 2010
Anti-Aging foods & tips
Here are some anti-aging foods that everyone should know about!
Olive Oil, promotes glowing skin
Watermelon, promotes skin hydration
Green Tea, helps with brown spots
Salmon, reduces redness
Spinach, helps to firm skin
Blueberries, smooths fine lines
Pomegranates, promotes the look of softer skin
Ultimately, any foods that are rich in antioxidants (vitamins A, C, and E) will help with the signs of aging, as they ward off free radicals that cause skin damage.
Here are some tips to avoid skin damage!
Wear sunscreen (preferably 30 SPF or above) every day
Wear sunglasses
Use a weekly hydrating mask
Don't pick at blemishes
Don't take really hot showers (the really hot water is damaging to skin cells)
Stick to a routine
Olive Oil, promotes glowing skin
Watermelon, promotes skin hydration
Green Tea, helps with brown spots
Salmon, reduces redness
Spinach, helps to firm skin
Blueberries, smooths fine lines
Pomegranates, promotes the look of softer skin
Ultimately, any foods that are rich in antioxidants (vitamins A, C, and E) will help with the signs of aging, as they ward off free radicals that cause skin damage.
Here are some tips to avoid skin damage!
Wear sunscreen (preferably 30 SPF or above) every day
Wear sunglasses
Use a weekly hydrating mask
Don't pick at blemishes
Don't take really hot showers (the really hot water is damaging to skin cells)
Stick to a routine
Saturday, November 13, 2010
Thanksgiving Ideas!
Here are a few (awesome!) ideas from Fitness Magazine for eating a HEALTHY Thanksgiving dinner:
1.Turkey
Turkey is a healthy protein source - unless it's deep fried and slathered with gravy. Sarah Krieger, RD, National Spokesperson for the American Dietetic Association, points out that a serving of turkey provides almost half of the recommended daily allowance of folic acid and is a good source of vitamin B, zinc, and potassium. These nutrients have been found to keep blood cholesterol down, protect against cancer and heart disease, and boost the immune system. A normal portion size is usually 3 to 4 ounces - and if you stick to white meat and peel the skin off, you'll literally save hundreds of calories at the Thanksgiving table.
2.Sweet Potatoes
Sweet potatoes are among the healthiest vegetables around - so long as they don't get doused with butter, marshmallows, or some other high-calorie holiday sabotage. If roasted - which keeps the flavor very intense without adding fat - sweet potatoes burst with fiber, vitamin A, potassium, and phytochemicals, which ward off aging, cancer, and arthritis. Plus, they're very filling, so you don't have to overload your plate with them.
3.Cranberries
As millions of us reach for cranberry sauce to garnish our turkey and stuffing, few realize we're getting much more than a sweet-tasting accoutrement. Krieger points out that cranberries are loaded with disease-fighting antioxidants and their fiber content helps to lower "bad" cholesterol levels. However, because these beautiful berries are naturally low in sugar, many recipes call for large doses of added sweetener. Steer clear of all that sugar and, instead, try adding a sugar substitute like Splenda to keep this side dish healthy, suggests Krieger.
4.Stuffing
This fluffy side is often regarded as one of the most fattening holiday dishes, but with only a few minor adjustments it can actually be a healthy standout. Pack it with nuts, dried fruits, carrots, and celery, and you'll benefit from fiber and a range of vitamins, recommends Krieger. Also, and this is crucial: Use low sodium chicken broth instead of butter to keep the dish moist and low in fat.
5.Pumpkin
It's not Thanksgiving without a slice of pumpkin pie. This veggie is packed with heart-healthy fiber and vitamin A. Plus, says Krieger, because pumpkin is very moist, you don't have to add lots of unhealthy ingredients to make it taste flavorful yet still be low-fat (sub in skim and egg substitutes to make any recipe healthier). A guaranteed way to avoid accidentally gorging on a high-fat dessert? Bring your own pie, so you know what's in it.
6.Red Wine
While wine and cocktails can add needless calories to an already over-the-top meal, wine delivers heart-healthy properties in exchange for its calorie count (about 100 calories per 5-ounce serving). All wine is naturally heart-healthy, but red wines will provide the most antioxidant bang for your calorie buck. And take note: the dryer the wine, the higher the concentration of those disease-fighting properties.
Originally published on FitnessMagazine.com, November 2008.
1.Turkey
Turkey is a healthy protein source - unless it's deep fried and slathered with gravy. Sarah Krieger, RD, National Spokesperson for the American Dietetic Association, points out that a serving of turkey provides almost half of the recommended daily allowance of folic acid and is a good source of vitamin B, zinc, and potassium. These nutrients have been found to keep blood cholesterol down, protect against cancer and heart disease, and boost the immune system. A normal portion size is usually 3 to 4 ounces - and if you stick to white meat and peel the skin off, you'll literally save hundreds of calories at the Thanksgiving table.
2.Sweet Potatoes
Sweet potatoes are among the healthiest vegetables around - so long as they don't get doused with butter, marshmallows, or some other high-calorie holiday sabotage. If roasted - which keeps the flavor very intense without adding fat - sweet potatoes burst with fiber, vitamin A, potassium, and phytochemicals, which ward off aging, cancer, and arthritis. Plus, they're very filling, so you don't have to overload your plate with them.
3.Cranberries
As millions of us reach for cranberry sauce to garnish our turkey and stuffing, few realize we're getting much more than a sweet-tasting accoutrement. Krieger points out that cranberries are loaded with disease-fighting antioxidants and their fiber content helps to lower "bad" cholesterol levels. However, because these beautiful berries are naturally low in sugar, many recipes call for large doses of added sweetener. Steer clear of all that sugar and, instead, try adding a sugar substitute like Splenda to keep this side dish healthy, suggests Krieger.
4.Stuffing
This fluffy side is often regarded as one of the most fattening holiday dishes, but with only a few minor adjustments it can actually be a healthy standout. Pack it with nuts, dried fruits, carrots, and celery, and you'll benefit from fiber and a range of vitamins, recommends Krieger. Also, and this is crucial: Use low sodium chicken broth instead of butter to keep the dish moist and low in fat.
5.Pumpkin
It's not Thanksgiving without a slice of pumpkin pie. This veggie is packed with heart-healthy fiber and vitamin A. Plus, says Krieger, because pumpkin is very moist, you don't have to add lots of unhealthy ingredients to make it taste flavorful yet still be low-fat (sub in skim and egg substitutes to make any recipe healthier). A guaranteed way to avoid accidentally gorging on a high-fat dessert? Bring your own pie, so you know what's in it.
6.Red Wine
While wine and cocktails can add needless calories to an already over-the-top meal, wine delivers heart-healthy properties in exchange for its calorie count (about 100 calories per 5-ounce serving). All wine is naturally heart-healthy, but red wines will provide the most antioxidant bang for your calorie buck. And take note: the dryer the wine, the higher the concentration of those disease-fighting properties.
Originally published on FitnessMagazine.com, November 2008.
Thursday, November 4, 2010
Eat Better, Spend Less
Check out this awesome article from Fitness Magazine on how to shop smarter, eat better, and spend less at the grocery store. They have some really great tips! Eat Better, Spend Less
Sunday, October 24, 2010
Fat Secret
My husband and I just stumbled across a very cool website. :) It's called Fat Secret, and you can literally enter in any food and it will list the nutrition facts. There are also recipe ideas and different nutritional and fitness challenges. Check it out!
Friday, October 22, 2010
Tone in 10 Minutes
Here are 5 exercises from Fitness Magazine that will tone your abs, arms, butt, and thighs. Do them for a quick workout when you don't have time for the gym, or incorporate them into a longer workout to push yourself.
Pike and Extend
Targets: Abs, legs- a. Lie faceup on mat with legs extended over hips, arms overhead. Crunch up, reaching hands toward feet.
- b. Keeping legs straight, bring arms back overhead as you lower upper back and left leg toward floor.
- Crunch up, lifting left leg over hips and reaching hands to toes. Switch legs; repeat. Do 20 reps, alternating sides.
Standing Side Crunch
Targets: Obliques, legs- Stand on left leg, left arm extended out to side at shoulder height, right foot lifted a few inches off floor to the side.
- Place right hand behind head, elbow bent out to side at shoulder level, then lift right knee toward right elbow.
- Do 15 reps; switch sides and repeat.
Chest Flye with Leg Extension
Targets: Chest, abs- Lie faceup on mat, knees bent 90 degrees over hips, holding a dumbbell in each hand, arms extended over chest, palms in.
- Keeping right knee bent, straighten left leg toward floor as you lower arms out to sides. Hold for 1 count, then return to start.
- Do 10 reps. Switch legs; repeat.
Knee-Up with Overhead Press
Targets: Shoulders, abs, glutes- Sit on mat with knees bent and feet on floor, holding dumbbells near shoulders, elbows by sides, palms in.
- Lean back slightly and extend arms overhead as you lift feet a few inches off floor and bring knees toward chest.
- Hold position for 1 to 3 counts; return to start. Do 15 reps.
Lunge and Twist
Targets: Abs, glutes, legs- Stand with feet together. Lunge back with left leg, bending knees 90 degrees, and reach left hand to right foot.
- Stand up, lift left knee in front of you to hip height, and bring fists to chest, bending elbows out to sides as you twist left. Twist to center, lunge left leg back, and repeat.
- Do 15 reps. Switch sides; repeat.
Tuesday, October 5, 2010
Just in time for Halloween!
As Halloween quickly approaches, we all start to think about the rest of the upcoming holidays. . . the presents, time with family, wonderful food, and weight gain. But, with a few simple pointers, beastly weight gain can be a thing of the past!
1) Remember to moderate candy and sweets! I know they taste good, but consuming more than just a couple at a time can be bad for your health. If you are a chocoholic, stick to dark chocolate. It is higher in antioxidants and lower in fat. If you love cakes and pies, pumpkin pie is one of the better choices. It is still high in sugar (it's a pie of course!!), but pumpkin is high in vitamins A and C and lower in calories.
2) Don't overeat! Easier said than done, right? Just keep in mind that it's healthier to eat normally prior to going to huge holiday dinners. You will be less likely to over-consume, than if you had not eaten anything prior to going. As an added tip, snack! Rather than eating all of the food all at once, eat a small portion and wait a bit before eating another small portion.
3) Lastly, exercise! The holidays can be busy, but try to fit in at least a 30 min exercise session 3 times a week. Cardio (running, eliptical, cycling, swimming) is going to be better during this time of year because it burns the most fat in a short amount of time. Not to mention, cardio lowers blood pressure and cholesterol too.
Good luck! Have a Happy Halloween and Happy Holidays shortly after!
1) Remember to moderate candy and sweets! I know they taste good, but consuming more than just a couple at a time can be bad for your health. If you are a chocoholic, stick to dark chocolate. It is higher in antioxidants and lower in fat. If you love cakes and pies, pumpkin pie is one of the better choices. It is still high in sugar (it's a pie of course!!), but pumpkin is high in vitamins A and C and lower in calories.
2) Don't overeat! Easier said than done, right? Just keep in mind that it's healthier to eat normally prior to going to huge holiday dinners. You will be less likely to over-consume, than if you had not eaten anything prior to going. As an added tip, snack! Rather than eating all of the food all at once, eat a small portion and wait a bit before eating another small portion.
3) Lastly, exercise! The holidays can be busy, but try to fit in at least a 30 min exercise session 3 times a week. Cardio (running, eliptical, cycling, swimming) is going to be better during this time of year because it burns the most fat in a short amount of time. Not to mention, cardio lowers blood pressure and cholesterol too.
Good luck! Have a Happy Halloween and Happy Holidays shortly after!
Tuesday, September 21, 2010
Delicious & Healthy Burgers!
Having a hamburger craving? Want a quick dinner? I fixed these burgers last week and they are delicious!!
1 lb lean ground beef (90/10 or 93/7)
1/4 cup diced onion
1/4 cup diced green bell pepper
1 tsp sea salt
1/2 tsp pepper
1/2 tsp curry
Kneed everything together and form 4 patties. Cook patties on a grill or in a skillet. Serve on a whole wheat bun with ketchup/mustard/low fat mayo. Takes about 20 min. For a side, try a garden salad with low fat italian or ranch dressing.
Nutrition Facts for 1 burger:
350 calories
12 g of fat
4 g saturated fat
1 lb lean ground beef (90/10 or 93/7)
1/4 cup diced onion
1/4 cup diced green bell pepper
1 tsp sea salt
1/2 tsp pepper
1/2 tsp curry
Kneed everything together and form 4 patties. Cook patties on a grill or in a skillet. Serve on a whole wheat bun with ketchup/mustard/low fat mayo. Takes about 20 min. For a side, try a garden salad with low fat italian or ranch dressing.
Nutrition Facts for 1 burger:
350 calories
12 g of fat
4 g saturated fat
Friday, September 3, 2010
Obesity Reigns
My husband and I recently stopped at an unnamed fast food restaurant to eat a quick lunch. A chicken sandwich, cheeseburger, and 20 minutes later, we were both feeling full, but not quite as healthy. And why should we feel healthy? The cheeseburger that my husband had just consumed contained 920 calories and 59 g of fat. The chicken sandwich that I had just devoured contained 420 calories and 27 g of fat.
The National Council on Strength and Fitness advises keeping fat intake under 30% of total daily intake. Daily caloric intake is determined by height, weight, and activity level, but with an average recommended intake of 2000 calories, fat intake should be limited to a mere 66 g. Putting that into perspective, my husband and I had just eaten a good portion of our recommended daily fat intake with one burger.
No wonder obesity is a world-wide pandemic. The World Health Organization states that over 1 billion people are overweight and 300 million are clinically obese, with obesity claiming 300,000 deaths per year. In America alone, approximately 35% of adults are overweight or obese.
So, how can our nation turn this obesity pandemic around? How about starting with decreased fast food intake, and steering clear of 52 oz soda specials!
Next time you eat out, grab the nutritional facts and take a peek at what you are really eating. You may be disturbingly surprised!
The National Council on Strength and Fitness advises keeping fat intake under 30% of total daily intake. Daily caloric intake is determined by height, weight, and activity level, but with an average recommended intake of 2000 calories, fat intake should be limited to a mere 66 g. Putting that into perspective, my husband and I had just eaten a good portion of our recommended daily fat intake with one burger.
No wonder obesity is a world-wide pandemic. The World Health Organization states that over 1 billion people are overweight and 300 million are clinically obese, with obesity claiming 300,000 deaths per year. In America alone, approximately 35% of adults are overweight or obese.
So, how can our nation turn this obesity pandemic around? How about starting with decreased fast food intake, and steering clear of 52 oz soda specials!
Next time you eat out, grab the nutritional facts and take a peek at what you are really eating. You may be disturbingly surprised!
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