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December 29, 2011
Staying Fit Through the Holidays
With all those parties, tempting foods and travel, it can be a challenge to stick with your fitness program during the holidays. But doing so can give you extra energy and help you get a good start on a healthful new year.
Here's some advice:
When packing for a trip, include an elastic resistance band so you can do strength-training exercises when you're not at the gym. You might also consider buying a new fitness DVD for your trip so that you can have fun trying something new.
If you're staying at a hotel, find out if it has a fitness center and if it does, pack exercise clothes and take advantage of the workout opportunity.
Make fitness a family activity. For example, going for a family walk, having a pick-up football game or building a snowman are all ways to get exercise and have holiday fun at the same time.
If you're traveling by car, stop frequently to get out, walk and stretch. Promote blood flow in your arms by making circles with your shoulders and wrists.
To save calories and money, pack healthy snacks like trail mix and fresh fruit.
Eating a healthy meal before you go to holiday get-togethers will help limit your consumption of unhealthy party foods.
Limit your consumption of alcohol, which adds calories and affects your ability to make decisions about healthy eating.
Posted by Lisa at 5:40 AM | Comments (0) | TrackBack
December 19, 2011
Healthy through the Holidays
Here are some tips to help you make it through the holidays with no regrets:
Don't arrive at a holiday gathering on an empty stomach. If you get there with a huge appetite and are faced with a table full of treats, you will undoubtedly eat more than if you arrived satisfied from a small, healthy meal.
Choose your calories wisely! When faced with an excessive buffet of food, load up on low-calorie foods like vegetables and fruit, and then enjoy the special fare of the season. You can have calorie-laden cheese and crackers any day of the year, but Aunt Martha's cheesy potato casserole only comes around once a year. Take a small spoonful, eat slowly, and savor every bite.
Don't park yourself right next to the buffet table. Take a small plate or napkin, choose a few items you really want to eat, and then walk to another spot in the room to mingle. If the food is out of sight, it is more likely to be out of mind.
Leave room for dessert. Instead of depriving yourself, try cutting back on appetizers or dinner if you know you will want dessert.
If you love to bake cookies for the holidays, keep enough for a day or two and give the rest away. Or, freeze the dough and bake a few cookies at a time. If a tray full of cookies is sitting on your kitchen counter, a tray full of cookies will get eaten.
Instead of making weight loss your goal this holiday season, consider it an accomplishment to maintain your current weight. Most of all, enjoy this season and all of the delicious festivities that come with it, free of guilt, having made smart choices this year.
Posted by Lisa at 6:50 AM | Comments (0) | TrackBack
December 15, 2011
Healthy Wheat-Cracker "Nachos"
1 cup fresh corn kernels
6 ounces reduced-fat wheat crackers (such as Triscuit)
1/2 cup (2 ounces) shredded cheddar
1/3 cup (1 1/2 ounces) shredded Monterey Jack cheese
1/4 cup lower-sodium mild green salsa
3 tablespoons (1 1/2 ounces) 1/3-less-fat cream cheese, softened
1 (15-ounce) can organic black beans, rinsed and drained
1/2 teaspoon kosher salt, divided
2 cups thinly sliced romaine lettuce
1 cup chopped plum tomato
1 cup chopped peeled avocado
Preparation
1. Preheat broiler to high.
2. Arrange corn in a single layer on a heavy-duty baking sheet; broil 6 minutes or until lightly browned, stirring once.
3. Arrange crackers in a single layer on a baking sheet; top evenly with cheddar and Monterey Jack cheeses. Broil 3 minutes or until cheese is bubbly and crackers are lightly toasted. Divide crackers evenly among 4 plates. Combine salsa, cream cheese, and beans in a food processor. Add 1/4 teaspoon salt to salsa mixture; pulse until mixture is chunky and well blended.
4. Arrange 1/2 cup lettuce over each serving, and top each with about 6 tablespoons bean mixture, 1/4 cup corn, 1/4 cup tomato, and 1/4 cup avocado. Sprinkle evenly with remaining 1/4 teaspoon salt.
Source: Cooking Light
Serves: 4
Per serving:
Calories: 471
Fat: 20.9g
Saturated fat: 7.3g
Monounsaturated fat: 7.7g
Polyunsaturated fat: 3.9g
Protein: 18g
Carbohydrate: 56.8g
Fiber: 12.2g
Cholesterol: 32mg
Iron: 3.5mg
Sodium: 736mg
Calcium: 242mg
Posted by Lisa at 6:40 AM | Comments (0) | TrackBack
December 12, 2011
Game Time Nutrition for Teens
It's that time of year when our young athletes are putting in a full day of school before hitting volleyball or football practice until dinner time, or leaving it all out on the field during the big game.
As parents, it can be tough to know exactly what fuel to give your kids to make sure they stay strong and healthy during this busy -- and physically demanding -- time of year.
Here are some tips for optimal nutrition and injury prevention during the season:
The Truth about Carbs: A pre-game meal packed with only carbohydrates can actually leave athletes feeling tired and sluggish on the field. Make sure to also include items low in fiber and fat, like grilled chicken or a fresh fruit yogurt smoothie before game time.
Three R's to Recovery -- Replenish, Repair, Rebuild: It's important to refuel within 30 minutes to one hour of working out. Encourage athletes to reach for foods or beverages that are high in protein to help rebuild muscles, such as a glass of chocolate milk, a piece of fruit with peanut butter, or perhaps lunch meat on bread or in a wrap.
Keep it Simple at Game Time: Look for simple mini meals that will fuel your athlete for the entire game, including foods that are good sources of complex carbohydrates, like whole grain pasta or brown rice. Grilled chicken, turkey and canned tuna or salmon are good sources of protein, which is needed to help build a stronger body.
Whole Foods offer Wholesome Nutrition: Whole foods are always better than supplements, so make sure you read the ingredients on anything your athlete is consuming. Watch out for hidden ingredients in powders, shakes and drinks. For example, encourage your child to eat fruits and vegetables in order to get essential vitamins and minerals instead of taking a multi-vitamin supplement.
Teach Your Teen Healthy Habits: Teenage athletes, more than any other age group, are prone to pick the most convenient -- instead of the healthiest -- foods and beverages. Keeping your fridge and cupboards stocked with healthy grab-and-go food options like fresh fruit, low fat string cheese, yogurt, dry roasted almonds, ready-to-eat whole grain cereal, and baked chips will help ensure teens will grab healthier foods.
Posted by Lisa at 10:35 AM | Comments (0) | TrackBack
December 8, 2011
Quinoa and Roasted Red Pepper Chili
2 red bell peppers
2 poblano chiles
4 teaspoons olive oil
3 cups chopped zucchini
1 1/2 cups chopped onion
4 garlic cloves, minced
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon Spanish smoked paprika
1/2 cup water
1/3 cup uncooked quinoa, rinsed
1/4 teaspoon kosher salt
1 (14.5-ounce) can fire-roasted diced tomatoes with chipotles, undrained
1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
1 cup low-sodium vegetable juice
Preparation
1. Preheat broiler.
2. Cut bell peppers and chiles in half lengthwise; discard seeds and membranes. Place halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 10 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 10 minutes. Peel and coarsely chop.
3. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add zucchini, onion, and garlic; sauté 4 minutes. Stir in chili powder, cumin, and paprika; sauté for 30 seconds. Add roasted peppers and chiles, 1/2 cup water, and remaining ingredients; bring to a boil. Reduce heat to medium-low; cover and simmer for 20 minutes or until quinoa is tender.
Source: Cooking Light
Serves: 4
Amount per serving (1 1/2 cups)
Calories: 258
Fat: 6.3g
Saturated fat: 0.9g
Monounsaturated fat: 3.6g
Polyunsaturated fat: 1.2g
Protein: 9.7g
Carbohydrate: 42.1g
Fiber: 9.8g
Cholesterol: 0.0mg
Iron: 3.7mg
Sodium: 430mg
Calcium: 108mg
Posted by Lisa at 6:38 AM | Comments (0) | TrackBack
December 6, 2011
Lunch Makeover for the Whole Family
We all could use a little more time before work or school in the morning, but you shouldn't have to sacrifice a healthy, tasty meal. Especially with children, it's important to remember that you need to emphasize foods that promote health and energy rather than "diet" foods.
Plan Around MyPlate
Don't be discouraged if planning your grocery list around a menu sounds daunting. Instead focus on keeping a stock of necessary supplies on hand, including items from each food group on the new USDA MyPlate . Fresh fruits and vegetables for munching pair well with any meal - grapes, baby carrots, sugar snap peas, and whole pieces of fruit like bananas, apples and pears. Lay the foundation for a healthy sandwich by stocking 100% whole grain breads, pita and tortillas. Nuts, seeds and dried fruit round out a satisfying trail mix.
Rethink Your Drinks
Be sure your lunch includes a nutrient-rich beverage. 8 ounces of lowfat or fat free milk fulfills one of the three daily recommended servings of dairy in the 2010 USDA Dietary Guidelines. And this fall, flavored milk is projected to have 38% less added sugar than five years ago and just 31 more calories than white milk in schools. Most of the flavored milks have fewer than 150 calories per serving.
Repurpose Leftovers
Toss roast beef into salads and grilled chicken into a satisfying wrap rounded out with spinach, hummus and chopped tomatoes. Transform pasta and rice into a chilled salad with chopped cucumbers, shredded carrot, cheese and light vinaigrette. Skewer cherry tomatoes between turkey meatballs.
Batch Cook on Sunday
On your day off, prepare a simple dish that is large enough to supply lunch for a few days. A combination of garbanzo beans, whole wheat pasta or quinoa, edamame, bell pepper and cucumber tossed in light vinaigrette packs in protein and fiber to satisfy your hunger and fulfill three food groups in one bowl.
Skinny Dip
Everyone loves to dip. Match hummus with celery sticks, almond butter with baby carrots, and natural chocolate hazelnut butter with whole wheat pretzels. Try light ranch dressing with cucumber coins and whole grain pita chips with salsa.
Posted by Lisa at 6:07 AM | Comments (0) | TrackBack
December 1, 2011
On-the-Go Eating
Here are some healthy tips perfect for long Holiday car rides or days full of shopping:
1. Plan Ahead. Carrying family snacks in your purse, car or gym bag while out and about can prevent vending machine and drive-through slip-ups. Apples, California Raisins, nuts and whole-grain crackers serve as great portable options.
2. Find the Perfect Snack Pairings. A blend of nutritious fats, complex carbs and lean proteins can help curb appetites. Consider a cheese stick and pear slices, fruited Greek yogurt or trail mix.
3. Curb Those Cravings. Try carrot sticks and sugar snap peas dipped in hummus, a strawberry banana smoothie or a brown rice cake spread with natural peanut butter topped with banana slices.
4. Treat Yourself With Decadent Alternatives. Satisfy your chocolate cravings with nutrient-rich combinations, like strawberries dipped in dark chocolate syrup and rolled in slivered almonds or whole-grain crackers with natural chocolate hazelnut spread.
Posted by Lisa at 5:49 AM | Comments (0) | TrackBack