Using The Glycemic Index for Ultimate Fat Burn
The News
If you read any publications that deal with fitness or weightloss, you've probably read something about the glycemic index this month. A new study has just reported that eating foods that are low on the glycemic index before exercising drastically improves the fat burn during your workouts.
What is the Glycimic Index?
The Glycemic Index shows how your body's sugar levels respond to certain foods using a rating of 0-100, with 100-the highest level-being pure glucose. Foods with high numbers, such as simple carbohydrates, will increase the body's sugar levels rapidly while foods that are low on the glycemic index, such as whole grains or legumes, will increase the body's sugar levels slowly over a longer period of time.
So pass on that Gatorade (glycemic index value of 78), coffee with sugar, juice, or soda before your workout and burn more fat!
Here's a sample article on the Glycemic Index and Fat Burning from Jan/Feb Muscle and Fitness Magazine Hers:
Use The Glycemic Index To Increase Fat-Burning
Eating a meal containing low-glycemic index (GI) carbohydrates before exercise may result in a higher rate of fat-burning during exercise, report Loughborough University rearchers in the American Journal of Clinical Nutrition.
In two trials, eight healthy, active women ate a test breakfast that provided 2 grams of carbohydrates per kilogram of bodyweight-one meal was low GI , the other high GI-three hours before the subjects ran at 65% VO2 max for an hour. During exercise, the estimated rate of fat-burning was greater in the subjects in the low GI trial than in subjects who ate the high GI breakfast.
Use It: Before you do cardio, consider having oatmeal or some tuna on a slice of whole wheat bread 3 hours before your workout.
Thursday, December 28, 2006
Friday, December 22, 2006
Recipe: Dijon Chicken
Ingredients
1/4 C Dijon mustard
1 T white wine, such as chardonnay or sauvignon blanc
1/8 t Worcestershire sauce
freshly ground black pepper to taste
1 T finely minced shallot
1 1/2 T real maple syrup
2 4-ounce boneless and skinless chicken breast halves, trimmed of all visible fat
Directions:
Combine 1/8 C mustard, wine, Worcestershire sauce, pepper, 1/2 T shallots, and 1/2 T maple syrup in a shallow dish for a marinade. Add chicken and turn to coat thoroughly. Let stand for 5 minutes or marinate refrigerated and covered for 1 hour. Preheat charcoal or gas grill. Remove chicken from marinade. Discard marinade. Grill chicken 3-5 minutes per size or until chicken is no longer pink in the center.
Meanwhile in a small bowl, combine remaining mustard, shallots, and maple syrup. Mix well and serve as a dipping sauce for chicken.
Nutritional Information per Serving
Calories: 174
Fat: 3.2 grams
Cholesterol: 65.8 milligrams
Fiber: .2 grams
Carbohydrates: 6.9 grams
Protein: 35 grams
Sodium: 582 milligrams
Potassium: 314 milligrams
1/4 C Dijon mustard
1 T white wine, such as chardonnay or sauvignon blanc
1/8 t Worcestershire sauce
freshly ground black pepper to taste
1 T finely minced shallot
1 1/2 T real maple syrup
2 4-ounce boneless and skinless chicken breast halves, trimmed of all visible fat
Directions:
Combine 1/8 C mustard, wine, Worcestershire sauce, pepper, 1/2 T shallots, and 1/2 T maple syrup in a shallow dish for a marinade. Add chicken and turn to coat thoroughly. Let stand for 5 minutes or marinate refrigerated and covered for 1 hour. Preheat charcoal or gas grill. Remove chicken from marinade. Discard marinade. Grill chicken 3-5 minutes per size or until chicken is no longer pink in the center.
Meanwhile in a small bowl, combine remaining mustard, shallots, and maple syrup. Mix well and serve as a dipping sauce for chicken.
Nutritional Information per Serving
Calories: 174
Fat: 3.2 grams
Cholesterol: 65.8 milligrams
Fiber: .2 grams
Carbohydrates: 6.9 grams
Protein: 35 grams
Sodium: 582 milligrams
Potassium: 314 milligrams
Recipe: Grilled Tilapia with Asian Red Lentils and Kale
2 Servings
Ingredients
1/2 lb fresh tilapia fillet cut about 1/2 inch thick
1 tablespoon soy sauce
1 T mirin
1 clove garlic, minced
1/2 t finely grated fresh ginger
1/2 t dark sesame oil
1/2 C red lentils
1 C low-salt chicken broth
2 C packed, sliced kale
1 T water
1 t sesame seeds, optional
Prepare charcoal or gas grill.
Place fish on a shallow plate.
Combine soy sauce, mirin, garlic, ginger, and sesame oil in bowl. Mix well.
Pour mixture over fish, turning to coat.
Let stand 10 minutes to 1 hour.
Meanwhile, combine lentils and broth in a large, deep skillet. Bring to a boil over high heat. Reduce heat and simmer uncovered 10 minutes, stirring occasionally.
Add kale to lentils. Cover and simmer for 5 minutes or until lentils and kale are tender, stirring once.
Grill fish over medium-high heat for 3-4 minutes (reserve marinade).
Transfer marinade to small saucepan and add 1 T of water. Bring to a boil and boil gently for 30 seconds.
Spoon lentil mixture on serving plates. Top with fish. Sprinkle with sesame seeds if desired and drizzle with boiled marinade.
Nutritional information per serving
Calories: 174
Fat: 3.2
Cholesterol: 65.8 milligrams
Fiber: .2 grams
Carbohydrates: 6.9 grams
Protein: 35 grams
Sodium: 582 milligrams
Potassium: 314
Ingredients
1/2 lb fresh tilapia fillet cut about 1/2 inch thick
1 tablespoon soy sauce
1 T mirin
1 clove garlic, minced
1/2 t finely grated fresh ginger
1/2 t dark sesame oil
1/2 C red lentils
1 C low-salt chicken broth
2 C packed, sliced kale
1 T water
1 t sesame seeds, optional
Prepare charcoal or gas grill.
Place fish on a shallow plate.
Combine soy sauce, mirin, garlic, ginger, and sesame oil in bowl. Mix well.
Pour mixture over fish, turning to coat.
Let stand 10 minutes to 1 hour.
Meanwhile, combine lentils and broth in a large, deep skillet. Bring to a boil over high heat. Reduce heat and simmer uncovered 10 minutes, stirring occasionally.
Add kale to lentils. Cover and simmer for 5 minutes or until lentils and kale are tender, stirring once.
Grill fish over medium-high heat for 3-4 minutes (reserve marinade).
Transfer marinade to small saucepan and add 1 T of water. Bring to a boil and boil gently for 30 seconds.
Spoon lentil mixture on serving plates. Top with fish. Sprinkle with sesame seeds if desired and drizzle with boiled marinade.
Nutritional information per serving
Calories: 174
Fat: 3.2
Cholesterol: 65.8 milligrams
Fiber: .2 grams
Carbohydrates: 6.9 grams
Protein: 35 grams
Sodium: 582 milligrams
Potassium: 314
Lunch recipe: Ginger, Carrot, and Orange Soup
Ingredients:
cooking oil spray
1/4 c thinly sliced yellow onion
1/2 rib celery (1/2 cup), thinly sliced
1/4 lb carrots, very thinly sliced
1 1/2 C low salt vegetable broth
3/4 t finely grated ginger
1/4 C orange juice
1/4 t salt
1 t extra-virgin olive oil
Directions:
Heat a large saucepan or Dutch oven, coated with cooking oil spray, over medium heat.
Add onion and celery. Cook 5 minutes, stirring occasionally.
Add carrots; continue to cook for 5 minutes.
Add broth and ginger. Bring to a boil.
Add orange juice and salt, reduce heat. Cover and simmer until vegetables are very tender (about 20 minutes.)
Transfer mixture (in batches if necessary) to a blender or food processor. Blend until smooth.
Ladle into bowls. Reheat if necessary. Drizzle oil over soup. Serve.
2 servings
Nutritional information per serving
Calories: 83
Fat:2.5 grams
Cholesterol: .8 milligrams
Fiber: 3.5 grams
Carbohydrates: 14.9 grams
Protein: 5.2 grams
Sodium: 568 milligrams
Potassium: 573 milligrams
From You: An Owner's Manual
cooking oil spray
1/4 c thinly sliced yellow onion
1/2 rib celery (1/2 cup), thinly sliced
1/4 lb carrots, very thinly sliced
1 1/2 C low salt vegetable broth
3/4 t finely grated ginger
1/4 C orange juice
1/4 t salt
1 t extra-virgin olive oil
Directions:
Heat a large saucepan or Dutch oven, coated with cooking oil spray, over medium heat.
Add onion and celery. Cook 5 minutes, stirring occasionally.
Add carrots; continue to cook for 5 minutes.
Add broth and ginger. Bring to a boil.
Add orange juice and salt, reduce heat. Cover and simmer until vegetables are very tender (about 20 minutes.)
Transfer mixture (in batches if necessary) to a blender or food processor. Blend until smooth.
Ladle into bowls. Reheat if necessary. Drizzle oil over soup. Serve.
2 servings
Nutritional information per serving
Calories: 83
Fat:2.5 grams
Cholesterol: .8 milligrams
Fiber: 3.5 grams
Carbohydrates: 14.9 grams
Protein: 5.2 grams
Sodium: 568 milligrams
Potassium: 573 milligrams
From You: An Owner's Manual
Thursday, December 21, 2006
Lunch Recipe: Edamame with Asian Salad
Serves 2
Ingredients:
1 C frozen shelled edamame
1 C chopped lettuce
1 C shredded cabbage
1 T sesame seeds
1 large carrot, shredded
2 scallions, chopped
Dressing:
1/2 C rice vinegar
1/4 t sesame oil
1 t ponzu sauce
1 T canola oil
1 t grated fresh ginger
1/2 t sugar
Directions:
Boil edamame until tender and salt to taste.
Toss edamame with chopped lettuce, cabbage, scallions.
Combine salad dressing ingredients together in bowl and mix well.
Add dressing to greens and toss.
Sprinkle salad with sesame seeds.
Serve.
Nutritional information per serving.
Calories: 275
Fat: 16.7 grams
Cholesterol:0
Fiber: 7.3 grams
Carbohydrates: 22.7
Protein: 14 grams
sodium: 24 milligrams
Potassium: 807 milligrams
Ingredients:
1 C frozen shelled edamame
1 C chopped lettuce
1 C shredded cabbage
1 T sesame seeds
1 large carrot, shredded
2 scallions, chopped
Dressing:
1/2 C rice vinegar
1/4 t sesame oil
1 t ponzu sauce
1 T canola oil
1 t grated fresh ginger
1/2 t sugar
Directions:
Boil edamame until tender and salt to taste.
Toss edamame with chopped lettuce, cabbage, scallions.
Combine salad dressing ingredients together in bowl and mix well.
Add dressing to greens and toss.
Sprinkle salad with sesame seeds.
Serve.
Nutritional information per serving.
Calories: 275
Fat: 16.7 grams
Cholesterol:0
Fiber: 7.3 grams
Carbohydrates: 22.7
Protein: 14 grams
sodium: 24 milligrams
Potassium: 807 milligrams
Breakfast recipe: Shiitake Mushroom & Asparagus Frittata with Smoked Salmon
Ingredients:
Cooking oil spray or olive oil in a mister
3 oz shiitake mushrooms, stems discarded, caps washed and sliced
3 oz asparagus spears, trimmed and cut into 1 in. pieces
2 large egg whites
1/2 large egg
1 1/2 tablespoons fat-free soy milk or skim cow's milk
1/8 teaspoon salt
1 tablespoon plus 1 teaspoon chopped fresh dill
1/8 teaspoon freshly ground black pepper or white pepper
2 oz smoked salmon, coarsely chopped
1 tablespoon reduced-fat sour cream
Heat an ovenproof, slope-sided skillet coated with cooking oil spray over medium heat.
Add mushrooms and asparagus and cook 5 minutes, stirring occasionally.
Preheat broiler.
In a medium bowl, beat together egg whites, egg, milk, 1 tablespoon dill, salt and pepper.
Stir in smoked salmon.
Pour mixture into skillet over vegetables and mix well.
Cook without stirring until eggs are set on the bottom (about 4 minutes. Center will be wet)
Transfer to broiler and broil 2-5 inches from heat for 1-2 minutes until eggs are just barely set.
Cut into wedges, sprinkle with remaining dill, and serve with sour cream.
2 Servings.
Nutritional Information per Serving
Calories: 108
Fat:3.9 grams
Cholesterol: 63 milligrams
Fiber:1.3 grams
Carbohydrates: 5 grams
Protein: 13.7 grams
Sodium: 805 milligrams
Potassium: 439 milligrams
Cooking oil spray or olive oil in a mister
3 oz shiitake mushrooms, stems discarded, caps washed and sliced
3 oz asparagus spears, trimmed and cut into 1 in. pieces
2 large egg whites
1/2 large egg
1 1/2 tablespoons fat-free soy milk or skim cow's milk
1/8 teaspoon salt
1 tablespoon plus 1 teaspoon chopped fresh dill
1/8 teaspoon freshly ground black pepper or white pepper
2 oz smoked salmon, coarsely chopped
1 tablespoon reduced-fat sour cream
Heat an ovenproof, slope-sided skillet coated with cooking oil spray over medium heat.
Add mushrooms and asparagus and cook 5 minutes, stirring occasionally.
Preheat broiler.
In a medium bowl, beat together egg whites, egg, milk, 1 tablespoon dill, salt and pepper.
Stir in smoked salmon.
Pour mixture into skillet over vegetables and mix well.
Cook without stirring until eggs are set on the bottom (about 4 minutes. Center will be wet)
Transfer to broiler and broil 2-5 inches from heat for 1-2 minutes until eggs are just barely set.
Cut into wedges, sprinkle with remaining dill, and serve with sour cream.
2 Servings.
Nutritional Information per Serving
Calories: 108
Fat:3.9 grams
Cholesterol: 63 milligrams
Fiber:1.3 grams
Carbohydrates: 5 grams
Protein: 13.7 grams
Sodium: 805 milligrams
Potassium: 439 milligrams
My Philosophy: Not a New Year's Resolution, a New Life Resolution/Revolution
Part 1
Because I am slim and fit, a lot of my clients and friends ask me if I diet. I don't believe the word "diet" should be a verb (as in, "Are you dieting?"). I'm a strong believer that one's diet should be a way of life. I don't believe in good foods or bad foods (chocolate cake=bad, rice cake= good). It should be noted that I do not consider highly processed foods, most fast foods, and foods containing certain artificial ingredients (hydrogenated oils, artificial sweeteners, &c.) real food that is fit for consumption. Few things in life are black and white, so why should we expect what we eat to be so simple and binary?
My philosophy is that we should listen to what our bodies are telling us. If we are gaining weight, are becoming hypertensive, if our cholesterol levels are high, if we're always hungry/stuffed, we should take a good, unbiased look at what we eat, when we eat, why we eat, and how we eat, and we should modify those things until we are healthy. What we consume should not negatively affect us, and if it does and we do not change our eating habits, we only have ourselves to blame. We don't have to diet (ie. deprive) we need to adjust our diet (how, how much, and what we eat).
Losing Weight
To effectively lose weight, one needs to adjust their diet as well as their activity level. Doing one without the other probably won't have much of a lasting effect. Think of it as a lifestyle change that will give you a changed body, a healthier body. Our bodies are amazing things. They will do only what we ask of them. If you want the strong, lean body of an active, healthy person, you are going to have to embark on the process of becoming a strong, active, healthy person. You won't get a strong, lean body by watching 20 hours of tv a week and substituting rice cakes for potato chips. If you're willing to accept that your lifestyle as it is now is not giving you the physique you want and committed to altering your lifestyle and adopting a healthier diet and more physical activity, your body will listen. It may grumble, it may ache and complain, but it will listen.
A good friend of mine is always saying, you are the master of your own destiny. You are the master of your body as well.
Change Your Diet, Change Perspective
It's common for many people to improve the quality of their food, make healthier choices, and still find they are not losing weight. Portion size is very important. It is crucial. American meals, especially the ones served at restaurants, have lost all sense of proportion. Our dinner plates are huge. Our spoons are huge. We need to relearn what a real portion size is and accept that. As long as we believe that a steak should be 24 ounces (as opposed to 4-6 ounces), we are not going to get the bodies we want.
At home, use smaller plates and fill them mostly with brightly colored vegetables. Keep your protein portion about the size of a deck of cards and your starch about 1/2 cup (think of a baseball cut in half). Still hungry? Have some more steamed string beans, some more beets, another helping of broccoli.
When you are actively trying to change your diet, to nurture your palate to accept and enjoy healthier real flavors, and to lose weight, you may want to step away from the desserts for a while. You should probably cut out alcohol, which is high in calories. This does not mean that you will forever forgo these items, but just know that for the time being, you are taking a break and resetting your palate and your body. If you must, savor just a bite of some high quality sweet instead of having a whole dessert or candy bar.
When you achieve your goal weight, remember that you can have anything you want occasionally and in moderation.
Exercise
The healthiest way to lose weight is to adopt a healthy diet and exercise. We should all be getting 45 minutes a day of exercise. At least. Our bodies are designed to be active. Unfortunately, our jobs often require we sit still for long periods of time. This starts a vicious circle of fatigue and inflexibility. This vicious circle continues even when we first start working out. It can last a few weeks, but slowly, surely, your body will wake up and rise to the occasion. It will do what you ask of it; it will get stronger, more flexible, healthier. You will feel stronger, healthier. You'll have more energy. As you come into your body, you'll be amazed at how good it feels to be more active, to be stronger. Your body is meant to be strong and healthy and your hard work and exercise will be rewarded. Your body is a part of you. Don't neglect it.
Math
While I don't believe we should be wed to the scale, there are some important numbers to consider. 3500 is the number of calories in a pound. If over the span of a month, you consume 7000 extra calories, you will gain two pounds of fat. Likewise, if over the span of a week, if you decrease your calorie consumption by 200 calories a day (that's about equal to a slice of cheese and a can of soda) while increasing your energy expenditure (exercise) by about 300 calories every day, you can expect to lose a pound.
What about all those diets you read about that tell you to cut out carbs and you'll lose 10 pounds in a week.... well, most of that is water. It is safe and reasonable for most people to lose between 1-2 lbs a week. Unless you have an excessive amount of weight to lose, dropping more than 1-2 lbs a week usually indicates you are dehydrated (a side effect of ketosis, the state your body goes into when it's deprived of carbohydrates).
Going back to what I wrote earlier about being wed to the scale... you should use how you look, how you feel, how your clothes fit, as better indicators of your progress. Muscle weighs more than fat. How much more? A pound of fat is about the size of a large grapefruit. A pound of muscle is about the size of a small orange or tangerine. So if you are losing fat and gaining muscle, the numbers on the scale might not be moving very much. If the jeans you banished to the back of your closet or some other "thin clothes" are telling you you lost weight but your scale is telling you otherwise, rest assured that you may not have lost "weight" but you certainly lost fat.
Because I am slim and fit, a lot of my clients and friends ask me if I diet. I don't believe the word "diet" should be a verb (as in, "Are you dieting?"). I'm a strong believer that one's diet should be a way of life. I don't believe in good foods or bad foods (chocolate cake=bad, rice cake= good). It should be noted that I do not consider highly processed foods, most fast foods, and foods containing certain artificial ingredients (hydrogenated oils, artificial sweeteners, &c.) real food that is fit for consumption. Few things in life are black and white, so why should we expect what we eat to be so simple and binary?
My philosophy is that we should listen to what our bodies are telling us. If we are gaining weight, are becoming hypertensive, if our cholesterol levels are high, if we're always hungry/stuffed, we should take a good, unbiased look at what we eat, when we eat, why we eat, and how we eat, and we should modify those things until we are healthy. What we consume should not negatively affect us, and if it does and we do not change our eating habits, we only have ourselves to blame. We don't have to diet (ie. deprive) we need to adjust our diet (how, how much, and what we eat).
Losing Weight
To effectively lose weight, one needs to adjust their diet as well as their activity level. Doing one without the other probably won't have much of a lasting effect. Think of it as a lifestyle change that will give you a changed body, a healthier body. Our bodies are amazing things. They will do only what we ask of them. If you want the strong, lean body of an active, healthy person, you are going to have to embark on the process of becoming a strong, active, healthy person. You won't get a strong, lean body by watching 20 hours of tv a week and substituting rice cakes for potato chips. If you're willing to accept that your lifestyle as it is now is not giving you the physique you want and committed to altering your lifestyle and adopting a healthier diet and more physical activity, your body will listen. It may grumble, it may ache and complain, but it will listen.
A good friend of mine is always saying, you are the master of your own destiny. You are the master of your body as well.
Change Your Diet, Change Perspective
It's common for many people to improve the quality of their food, make healthier choices, and still find they are not losing weight. Portion size is very important. It is crucial. American meals, especially the ones served at restaurants, have lost all sense of proportion. Our dinner plates are huge. Our spoons are huge. We need to relearn what a real portion size is and accept that. As long as we believe that a steak should be 24 ounces (as opposed to 4-6 ounces), we are not going to get the bodies we want.
At home, use smaller plates and fill them mostly with brightly colored vegetables. Keep your protein portion about the size of a deck of cards and your starch about 1/2 cup (think of a baseball cut in half). Still hungry? Have some more steamed string beans, some more beets, another helping of broccoli.
When you are actively trying to change your diet, to nurture your palate to accept and enjoy healthier real flavors, and to lose weight, you may want to step away from the desserts for a while. You should probably cut out alcohol, which is high in calories. This does not mean that you will forever forgo these items, but just know that for the time being, you are taking a break and resetting your palate and your body. If you must, savor just a bite of some high quality sweet instead of having a whole dessert or candy bar.
When you achieve your goal weight, remember that you can have anything you want occasionally and in moderation.
Exercise
The healthiest way to lose weight is to adopt a healthy diet and exercise. We should all be getting 45 minutes a day of exercise. At least. Our bodies are designed to be active. Unfortunately, our jobs often require we sit still for long periods of time. This starts a vicious circle of fatigue and inflexibility. This vicious circle continues even when we first start working out. It can last a few weeks, but slowly, surely, your body will wake up and rise to the occasion. It will do what you ask of it; it will get stronger, more flexible, healthier. You will feel stronger, healthier. You'll have more energy. As you come into your body, you'll be amazed at how good it feels to be more active, to be stronger. Your body is meant to be strong and healthy and your hard work and exercise will be rewarded. Your body is a part of you. Don't neglect it.
Math
While I don't believe we should be wed to the scale, there are some important numbers to consider. 3500 is the number of calories in a pound. If over the span of a month, you consume 7000 extra calories, you will gain two pounds of fat. Likewise, if over the span of a week, if you decrease your calorie consumption by 200 calories a day (that's about equal to a slice of cheese and a can of soda) while increasing your energy expenditure (exercise) by about 300 calories every day, you can expect to lose a pound.
What about all those diets you read about that tell you to cut out carbs and you'll lose 10 pounds in a week.... well, most of that is water. It is safe and reasonable for most people to lose between 1-2 lbs a week. Unless you have an excessive amount of weight to lose, dropping more than 1-2 lbs a week usually indicates you are dehydrated (a side effect of ketosis, the state your body goes into when it's deprived of carbohydrates).
Going back to what I wrote earlier about being wed to the scale... you should use how you look, how you feel, how your clothes fit, as better indicators of your progress. Muscle weighs more than fat. How much more? A pound of fat is about the size of a large grapefruit. A pound of muscle is about the size of a small orange or tangerine. So if you are losing fat and gaining muscle, the numbers on the scale might not be moving very much. If the jeans you banished to the back of your closet or some other "thin clothes" are telling you you lost weight but your scale is telling you otherwise, rest assured that you may not have lost "weight" but you certainly lost fat.
Friday, December 15, 2006
Avoiding Gestational Diabetes
Women who exercise regularly before conceiving are less likely to develop diabetes during pregnancy, according to a Harvard study. Brisk walking before pregnancy reduced the risk of gestational diabetes by 24% compared to walking at an easy pace. In contrast, women who watched at least20 hours of TV each week and did not exercise before pregnancy were 2 times as likely as exercisers to develop gestational diabetes. While lifelong physical activity clearly matters, previous studies show that women can also reduce the risk of diabetes by exercising during pregnancy. -Archives of Internal Medicine
Maternal Fitness: Spotlight Obesity
Obesity Damages
Women who are obese during pregnancy have more complications and their babies tend to have more medical problems at birth according to a new report. Excess weight increases the risk of hypertension, gestational diabetes and bloodclots, and babes of obese mothers are more likely to have neural-tube defects and spend more time in the neonatal intensive care unit. To avoid gaining more weight than necessary it is critical to exercise regularly and eat nutritiously. -Wiley Institute for Fit Pregnancy
Women who are obese during pregnancy have more complications and their babies tend to have more medical problems at birth according to a new report. Excess weight increases the risk of hypertension, gestational diabetes and bloodclots, and babes of obese mothers are more likely to have neural-tube defects and spend more time in the neonatal intensive care unit. To avoid gaining more weight than necessary it is critical to exercise regularly and eat nutritiously. -Wiley Institute for Fit Pregnancy
Wednesday, December 13, 2006
Q & A with Lisa Drayer, R.D.
Detox Diets, The Skinny on Juices, Eat More to Lose Weight: A Registered Dietician at Women's Health tackles this month's topics...
Q. Are there any health benefits to "detox" diets that make you fast for the first few days?
No. The kidneys and liver remove toxins from teh body, so there is no biological need for that kind of diet. In fact, prolonged fasting can lead to headaches, fatigue, and low blood sugar. Bur if you're just starting a diet, you might want to try a "modified" detox: Eliminate starchy carbs, refined sugars, and alcohol for 3 days to lose weight and boost your motivation.
Q. I love making my own juice. Is this a weight-conscious way to get my five a day?
All juice, including homemade, is a concentrated source of sugar and calories, not great if you're trying to lose weight. Whole fruits and vegetables are much better, in part becase they contain fiber that keeps you full longer. Bur juice is packed with vitamins and antioxidants like beta carotene, so if it's the only way you can swallow your fruits and veggies, go for it. Just limit your servings to 4 ounces a day.
Q. I lost 13 lbs by eating 1000 calories a day for three months. For the past three days, I've eaten 500 calories but gained half a pound. Why?
The gain is probably just because you're retaining fluid. The real problem is that your calorie intake is way too llow! eating so little slows down your metabolism, which can cause you to gain weight quickly when you start eating normally again. Eat a minimum of 1200 caloires and get 20 minutes of exercise daily to keep your metabolism up.
Q. Are there any health benefits to "detox" diets that make you fast for the first few days?
No. The kidneys and liver remove toxins from teh body, so there is no biological need for that kind of diet. In fact, prolonged fasting can lead to headaches, fatigue, and low blood sugar. Bur if you're just starting a diet, you might want to try a "modified" detox: Eliminate starchy carbs, refined sugars, and alcohol for 3 days to lose weight and boost your motivation.
Q. I love making my own juice. Is this a weight-conscious way to get my five a day?
All juice, including homemade, is a concentrated source of sugar and calories, not great if you're trying to lose weight. Whole fruits and vegetables are much better, in part becase they contain fiber that keeps you full longer. Bur juice is packed with vitamins and antioxidants like beta carotene, so if it's the only way you can swallow your fruits and veggies, go for it. Just limit your servings to 4 ounces a day.
Q. I lost 13 lbs by eating 1000 calories a day for three months. For the past three days, I've eaten 500 calories but gained half a pound. Why?
The gain is probably just because you're retaining fluid. The real problem is that your calorie intake is way too llow! eating so little slows down your metabolism, which can cause you to gain weight quickly when you start eating normally again. Eat a minimum of 1200 caloires and get 20 minutes of exercise daily to keep your metabolism up.
Walking for your Health
Walking Cure from Women's Health, December 2006
Eating a meal high in saturated fat could do immediate harm to your blood vessels. But if you just polished off a pint of Edy's Chocolate Fudge Chunk, don't panic: A study in the European Journal of Applied Physiology suggests that going for a walk after a high-fat meal may reduce the food's effect on your arteries. Researchers compared the heart health of eight 25-year olds after three scenarios: eating a low-fat breakfast; eating a high-fat breakfast; and eating a high-fat breakfast and then going for a 45-minute walk. While the arteries narrowed in the nonexercisers who ate the fatty meal, the arteries in the exercisers dilated (even more than in the low-fat eaters). So take a walk after a holiday pig-out, but avoid regular binge-and-walk sessions.
Eating a meal high in saturated fat could do immediate harm to your blood vessels. But if you just polished off a pint of Edy's Chocolate Fudge Chunk, don't panic: A study in the European Journal of Applied Physiology suggests that going for a walk after a high-fat meal may reduce the food's effect on your arteries. Researchers compared the heart health of eight 25-year olds after three scenarios: eating a low-fat breakfast; eating a high-fat breakfast; and eating a high-fat breakfast and then going for a 45-minute walk. While the arteries narrowed in the nonexercisers who ate the fatty meal, the arteries in the exercisers dilated (even more than in the low-fat eaters). So take a walk after a holiday pig-out, but avoid regular binge-and-walk sessions.
Work-Related Back Pain
Think a new chair is the best remedy for that ache you get after hunching over your Mac all day? Maybe not: Exercise is a more effective treatment for upper-body office strain than ergonomics, according to a review in the journal The Cochrane Library. Researchers examined 21 studies on a total of 2,110 adults who suffered from chronic arm, neck, or shoulder pain. They found that ergonomical designed workspaces and physiotherapy--which uses methods like massage and heat-were less effective a reducing pain than regular workouts. Cardio and strength training both helped. "Staying as active as possible {is key}'" says study author Arianne Verhagen, Ph.D. Hit the gym three times a week and visit stretchbreak.com to download a program that reminds you to do its 5-minute stretching program every hour.
Improve your Health WITHOUT Drugs
How to Lower your LDL Cholesterol without Drugs
Low-density lipoprotein (LDL) cholesterol, often referred to as "bad" cholesterol, is one of the main risk factors for cardiovascular disease. Levels above 130 mg;dl can build up and clog the arteries that lead to your heart and brain.
To get your LDL cunt below 100 (considered ideal), modify your diet. "If you completely changed what you ate overnight, you culd expect to see your LDL cholesteral fall as much as 15 percent in a few weeks," says Mason Freeman, M.D., author of The Harvard Medical School Guide to Lowering Your Cholesterol.
Here are 3 proven tactics:
Cut the Unhealthy Fats: Avoid transfats completely, and limit saturated fat (meat, eggs, and whole-milk dairy products), to less than 7 percent of your total daily calories.
Fit in fiber: Consuming 5-10 grams of soluble fiber (kidney beans, apples, oatmeal all have it) a day has been proven to lower LDL cholesterol about 5 percent.
Go Nuts: Studies Show that getting 20 percent of your daily calories from walnuts-rich in omega-3 fatty acids- may reduce LDL cholesterol by 12 percent. Aim for 2 ounces.
from Shape Magazine, January 2007
Low-density lipoprotein (LDL) cholesterol, often referred to as "bad" cholesterol, is one of the main risk factors for cardiovascular disease. Levels above 130 mg;dl can build up and clog the arteries that lead to your heart and brain.
To get your LDL cunt below 100 (considered ideal), modify your diet. "If you completely changed what you ate overnight, you culd expect to see your LDL cholesteral fall as much as 15 percent in a few weeks," says Mason Freeman, M.D., author of The Harvard Medical School Guide to Lowering Your Cholesterol.
Here are 3 proven tactics:
Cut the Unhealthy Fats: Avoid transfats completely, and limit saturated fat (meat, eggs, and whole-milk dairy products), to less than 7 percent of your total daily calories.
Fit in fiber: Consuming 5-10 grams of soluble fiber (kidney beans, apples, oatmeal all have it) a day has been proven to lower LDL cholesterol about 5 percent.
Go Nuts: Studies Show that getting 20 percent of your daily calories from walnuts-rich in omega-3 fatty acids- may reduce LDL cholesterol by 12 percent. Aim for 2 ounces.
from Shape Magazine, January 2007
Recipe of the Week
Turkey Shepherd's Pie with Scallion Mashed Potatoes
Serves 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients
4 teaspoons olive oil, divided
1/2 C chopped onion
2 carrots, chopped
2 celery stalks, chopped
2 cloves garlic
1 teaspoon dried thyme
1 teaspoon dried oregano
1 lb grown turkey breast
1 teaspoons ground black pepper
1 28-ounce can crushed tomatoes
1/4 C reduced-fat sour cream
3-4 medium Yukon Gold potatoes (about 1 lb), peeled and cut into 2 inch pieces
2 tablespoons nonfat milk
2 scallions (green and white parts) chopped
Preheat oven to 400 degrees.
Heat 2 t of oil in a large skillet or saucepan over medium-high heat.
Add onion, celery, carrots, and garlic and saute 3 minutes until tender. Remove vegetables from pan and set aside.
Heat remaining 2 t oil in the same skillet over medium heat. Add turkey and saute 3-5 minutes, until browned, breaking up the meat as it cooks.
Add thyme, oregano, and pepper and stir to coat turkey with herbs.
Return sauteed vegetables to skillet. Add tomatoes and bring to a simmer.
Reduce heat to medium-low and simmer 5 minutes, until liquid reduces and sauce thickens.
Meanwhile, place potatoes in a medium saucepan and pour over enough water to cover. Set pan over high heat and bring to a boil.
Boil 8 minutes or until potatoes are fork tender.
Drain and return potatoes to pan. Mash potatoes with the sour cream and milk. Season to taste with black pepper. Fold in Scallions. (Potatoes should be slightly thin and easy to spread over turkey mixture; if they're not, add more milk)
Transfer turkey mixture into a deep-dish 9 inch pie plate or shallow casserole dish. Spoon mashed potatoes over top and, using the back of a spoon, make an even layer.
Place pie plate on a baking sheet ( in case of spillovers) and bake 12-15 minutes, until top is golden brown and filling is bubbly.
Nutritional Information
Serving Size 1 1/2 C
Calories: 370
Fat: 8g
Carbs: 47g
Protein: 33g
Iron: 6mg
Sodium: 426mg
Serves 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients
4 teaspoons olive oil, divided
1/2 C chopped onion
2 carrots, chopped
2 celery stalks, chopped
2 cloves garlic
1 teaspoon dried thyme
1 teaspoon dried oregano
1 lb grown turkey breast
1 teaspoons ground black pepper
1 28-ounce can crushed tomatoes
1/4 C reduced-fat sour cream
3-4 medium Yukon Gold potatoes (about 1 lb), peeled and cut into 2 inch pieces
2 tablespoons nonfat milk
2 scallions (green and white parts) chopped
Preheat oven to 400 degrees.
Heat 2 t of oil in a large skillet or saucepan over medium-high heat.
Add onion, celery, carrots, and garlic and saute 3 minutes until tender. Remove vegetables from pan and set aside.
Heat remaining 2 t oil in the same skillet over medium heat. Add turkey and saute 3-5 minutes, until browned, breaking up the meat as it cooks.
Add thyme, oregano, and pepper and stir to coat turkey with herbs.
Return sauteed vegetables to skillet. Add tomatoes and bring to a simmer.
Reduce heat to medium-low and simmer 5 minutes, until liquid reduces and sauce thickens.
Meanwhile, place potatoes in a medium saucepan and pour over enough water to cover. Set pan over high heat and bring to a boil.
Boil 8 minutes or until potatoes are fork tender.
Drain and return potatoes to pan. Mash potatoes with the sour cream and milk. Season to taste with black pepper. Fold in Scallions. (Potatoes should be slightly thin and easy to spread over turkey mixture; if they're not, add more milk)
Transfer turkey mixture into a deep-dish 9 inch pie plate or shallow casserole dish. Spoon mashed potatoes over top and, using the back of a spoon, make an even layer.
Place pie plate on a baking sheet ( in case of spillovers) and bake 12-15 minutes, until top is golden brown and filling is bubbly.
Nutritional Information
Serving Size 1 1/2 C
Calories: 370
Fat: 8g
Carbs: 47g
Protein: 33g
Iron: 6mg
Sodium: 426mg
Food Spotlight
Broccoli...
..along with kale and other dark leafy greens, is high in vitamin K, a nutrient that half of us don't get enough of. A new study found that those who ate more than 240 micrograms a day (the amount in just over a cup of broccoli) were 28% less likely to die from heart disease. One explanation? Vitamin K may help keep arteries clear of life-threatening blockages.
..along with kale and other dark leafy greens, is high in vitamin K, a nutrient that half of us don't get enough of. A new study found that those who ate more than 240 micrograms a day (the amount in just over a cup of broccoli) were 28% less likely to die from heart disease. One explanation? Vitamin K may help keep arteries clear of life-threatening blockages.
Magic Number: 2.2
2.2 lbs, or 1 kg
If you're overweight, 2.2 is the number of pounds you need to lose to reduce your risk of diabetes by 16 percent says a new study published in Diabetes Care. You can easily lose that amount in a month if every day you burn an extra 100 calories by exercising and trim 150 calories from your diet (about equal to one regular soda). Even better, the effect of the weight loss is cumulative. Drop 4.4 pounds to cut your risk by 32 percent; shed 6.8 to lower your odds by 48 percent.
If you're overweight, 2.2 is the number of pounds you need to lose to reduce your risk of diabetes by 16 percent says a new study published in Diabetes Care. You can easily lose that amount in a month if every day you burn an extra 100 calories by exercising and trim 150 calories from your diet (about equal to one regular soda). Even better, the effect of the weight loss is cumulative. Drop 4.4 pounds to cut your risk by 32 percent; shed 6.8 to lower your odds by 48 percent.
Quick Chicken Recipe
Chicken with Basil-Mustard Sauce
Serves 4
Prep Time: 7 Minutes
Cook Time: 13 Minutes
Ingredients
2 Tablespoons flour
1/4 Teaspoon salt
1/4 Teaspoon freshly ground pepper
4 skinless boneless chicken breasts (1/4 lb each)
1- 1 1/4 Cup reduced-sodium chicken broth
1/4 Cup white wine
1 Tablespooon Dijon mustard
2 Tablespoons olive oil
2 Tablespoons chopped shallots
2 Tablespoons chopped basil
Stir together flour, salt, and pepper in a shallow bowl. Lightly dredge chicken breasts in flour mixture; reserve remaining flour.
In a bowl, combine 1 cup broth, wine, mustard. Set aside.
Heat 1 Tablespoon oil in a large skillet over medium high heat until hot but not smoking. Add chicken breasts and saute chicken until light golden, about 2 minutes per side. Transfer chicken to plate.
Put remaining tablespoon of oil into skillet. Add shallots and cook over medium heat, until beginning to brown, about 30 seconds.
Pour in wine mixture and bring to a boil over high heat.
Return chicken to skillet with any juices that have accumulated on plate.
Reduce heat to medium, cover and cook 2 minutes per side or until chicken is just done.
If sauce is too thick, whisk in remaining 1/4 cup broth. Add in basil. Mix. Serve.
Nutritional Information:
Serving Size 1 portion chicken 1/4 lb, 1/4 cup sauce
Calories:223
Fat: 8g
Carbohydrates: 5g
Protein: 28g
Fiber: <1g
Calcium: 24mg
Iron: 1mg
Sodium: 442mg
Serves 4
Prep Time: 7 Minutes
Cook Time: 13 Minutes
Ingredients
2 Tablespoons flour
1/4 Teaspoon salt
1/4 Teaspoon freshly ground pepper
4 skinless boneless chicken breasts (1/4 lb each)
1- 1 1/4 Cup reduced-sodium chicken broth
1/4 Cup white wine
1 Tablespooon Dijon mustard
2 Tablespoons olive oil
2 Tablespoons chopped shallots
2 Tablespoons chopped basil
Stir together flour, salt, and pepper in a shallow bowl. Lightly dredge chicken breasts in flour mixture; reserve remaining flour.
In a bowl, combine 1 cup broth, wine, mustard. Set aside.
Heat 1 Tablespoon oil in a large skillet over medium high heat until hot but not smoking. Add chicken breasts and saute chicken until light golden, about 2 minutes per side. Transfer chicken to plate.
Put remaining tablespoon of oil into skillet. Add shallots and cook over medium heat, until beginning to brown, about 30 seconds.
Pour in wine mixture and bring to a boil over high heat.
Return chicken to skillet with any juices that have accumulated on plate.
Reduce heat to medium, cover and cook 2 minutes per side or until chicken is just done.
If sauce is too thick, whisk in remaining 1/4 cup broth. Add in basil. Mix. Serve.
Nutritional Information:
Serving Size 1 portion chicken 1/4 lb, 1/4 cup sauce
Calories:223
Fat: 8g
Carbohydrates: 5g
Protein: 28g
Fiber: <1g
Calcium: 24mg
Iron: 1mg
Sodium: 442mg
3 New Reasons to Breast-feed
1. You'll help raise a happier kid. Breast-fed infants are half as likely to experience anxiety throughout childhood, according to a study published in the Archives of Disease in Childhood. Mom-baby bonding strengthens babies' stress response, making them more resilient, says study author Scott Montgomery, Ph.D. a Swedish epidemiologist.
2. You'll slash your risk of diabetes. Every year a woman breast-feeds makes her 15 percent less prone to develop type 2 diabetes, according to Brigham and Women's Hospital in Boston. "We think that breast-feeding burns fat stored during pregnancy, so nursing moms lose slightly more weight." says researcher Alison Stuebe, M.D. "This regulates the hormone insulin, preventing diabetes over time."
3. You'll protect your infant from allergies. Exclusively nursing for six months reduces your child's exposure to solid foods. Before that age, her still-developing immune system may not tolerate foods and may produce antibodies that can trigger an allergic reaction, explains Amal Assa'ad, M.D., medical director of the Food Allergy Clinic at Cincinnati Children's Hospital Medical Center.
from Shape Magazine, January 2007
2. You'll slash your risk of diabetes. Every year a woman breast-feeds makes her 15 percent less prone to develop type 2 diabetes, according to Brigham and Women's Hospital in Boston. "We think that breast-feeding burns fat stored during pregnancy, so nursing moms lose slightly more weight." says researcher Alison Stuebe, M.D. "This regulates the hormone insulin, preventing diabetes over time."
3. You'll protect your infant from allergies. Exclusively nursing for six months reduces your child's exposure to solid foods. Before that age, her still-developing immune system may not tolerate foods and may produce antibodies that can trigger an allergic reaction, explains Amal Assa'ad, M.D., medical director of the Food Allergy Clinic at Cincinnati Children's Hospital Medical Center.
from Shape Magazine, January 2007
How Low Can You Go?
As you read this, you are burning calories. You're burning calories when you sleep. Yes, we expend calories simply by breathing, by being. Before you get too excited and run for that pint of Haagen Dazs, you should understand that the number of calories needed to sustain yourself is quite minimal and this number decreases as you age. When dieting, keep your basal metabolic rate in mind. Your caloric intake while dieting should not be drastically lower than what your body requires for maintenance. As many people who have tried crash diets have learned, if you deprive yourself of calories (and often nutrients) for an extended period of time, you can slow down your metabolism which will cause you to gain back weight quickly when you adopt healthier eating habits. The bottom line is drastically restricting your caloric intake alone can cause you to lose some weight, but lasting, long term weight loss is the result of healthy lifestyle changes: a balanced diet with controlled portions and daily exercise.
Calculate your Basal Metabolic Rate here.
Calculate your Basal Metabolic Rate here.
Thursday, December 7, 2006
Almost Sinful Butternut Squash
Here's one of my tried and true recipes that I enjoy frequently in the colder months. As a side dish the serving size is 1/2 cup, but it's so good and so low calorie that it's safe to load your plate up! I often eat a larger serving as a main course.
Butternut Squash with Poached Apples
Ingredients
1 Butternut Squash, medium
1 Apple
2 teaspoons maple syrup
salt to taste
pinch of fresh nutmeg
dash of cinnamon
cinnamon stick
a couple of allspice berries (optional)
salt to taste
Wash squash and apple. Cut squash in half and clean. Place squash, cut side down, in large pyrex baking dish and add 1/2 inch water, cinnamon stick and optional allspice. Cover with foil and bake in oven for 20-30 minutes. Cut apple in half and remove the core and seeds. Add apple, cut side down, to pan. Recover with foil and bake for an additional 20-40 minutes. Squash is done when it is soft and a fork can be easily inserted. Scoop cooked squash from skin and put in a bowl. Remove cooked apple from apple skin and add to bowl. Add maple syrup, pinch of nutmeg, dash of cinnamon and mix with a fork. Salt to taste.
Serves 8-10 as side dish
Serving size: 1/2 cup.
Calories per serving: 55 kcal
Fat per serving: .5 grams
Butternut Squash with Poached Apples
Ingredients
1 Butternut Squash, medium
1 Apple
2 teaspoons maple syrup
salt to taste
pinch of fresh nutmeg
dash of cinnamon
cinnamon stick
a couple of allspice berries (optional)
salt to taste
Wash squash and apple. Cut squash in half and clean. Place squash, cut side down, in large pyrex baking dish and add 1/2 inch water, cinnamon stick and optional allspice. Cover with foil and bake in oven for 20-30 minutes. Cut apple in half and remove the core and seeds. Add apple, cut side down, to pan. Recover with foil and bake for an additional 20-40 minutes. Squash is done when it is soft and a fork can be easily inserted. Scoop cooked squash from skin and put in a bowl. Remove cooked apple from apple skin and add to bowl. Add maple syrup, pinch of nutmeg, dash of cinnamon and mix with a fork. Salt to taste.
Serves 8-10 as side dish
Serving size: 1/2 cup.
Calories per serving: 55 kcal
Fat per serving: .5 grams
Tuesday, December 5, 2006
Fact Vs. Fiction: Spice Up Your Food, Lose Weight
Really? The Claim: Spicy Foods Increase Metabolism
By ANAHAD O’CONNOR www.nytimes.com
Published: November 28, 2006
THE FACTS This being the season of dreary, mucky, frigid weather, there is good reason to indulge in foods that carry some extra kick. But is it true, as has long been held, that spicy foods not only heat you up but also speed up the metabolism?
Over the years, various studies have examined the claim and suggested that certain spices can in fact increase metabolic rate by raising body temperature, though to what extent and for how long is unclear. Capsaicin, the compound that gives red chili pepper its powerful kick, creates the largest bump in heat generation, which helps burn more calories immediately after a meal. Black pepper and ginger have similar effects.
Generally, studies have shown that on average a meal containing a spicy dish, like a bowl of chili, can temporarily increase metabolism by about 8 percent over a person’s normal rate, an amount considered fairly negligible. But besides a slight uptick in metabolism, spicy foods may also increase feelings of satiety.
One study by Canadian researchers this year looked at a group of adult men and found that those who were served hot sauce with appetizers before a meal went on to consume on average about 200 fewer calories at lunch and in later meals than their peers who did not have anything with capsaicin. The researchers suggested that capsaicin may work as an appetite suppressant. But take heed: spicy foods can also worsen symptoms of ulcers and heartburn.
THE BOTTOM LINE Research suggests that spicy foods can increase metabolism, though only to a minor extent.
By ANAHAD O’CONNOR www.nytimes.com
Published: November 28, 2006
THE FACTS This being the season of dreary, mucky, frigid weather, there is good reason to indulge in foods that carry some extra kick. But is it true, as has long been held, that spicy foods not only heat you up but also speed up the metabolism?
Over the years, various studies have examined the claim and suggested that certain spices can in fact increase metabolic rate by raising body temperature, though to what extent and for how long is unclear. Capsaicin, the compound that gives red chili pepper its powerful kick, creates the largest bump in heat generation, which helps burn more calories immediately after a meal. Black pepper and ginger have similar effects.
Generally, studies have shown that on average a meal containing a spicy dish, like a bowl of chili, can temporarily increase metabolism by about 8 percent over a person’s normal rate, an amount considered fairly negligible. But besides a slight uptick in metabolism, spicy foods may also increase feelings of satiety.
One study by Canadian researchers this year looked at a group of adult men and found that those who were served hot sauce with appetizers before a meal went on to consume on average about 200 fewer calories at lunch and in later meals than their peers who did not have anything with capsaicin. The researchers suggested that capsaicin may work as an appetite suppressant. But take heed: spicy foods can also worsen symptoms of ulcers and heartburn.
THE BOTTOM LINE Research suggests that spicy foods can increase metabolism, though only to a minor extent.
"Healthy" Calories
Virtuous Calories Are Still Calories
By DAN MITCHELL for the NYTimes online
Published: November 25, 2006
PEPSICO this week announced that it plans to acquire the Naked Juice Company as part of its effort to “expand into natural, healthy, good-for-you products” that “address growing consumer health and wellness needs.” (pepsico.com)
Many news accounts followed PepsiCo’s line. Reuters described PepsiCo as helping “health-conscious consumers cut down on sugary soft drinks and traditional snack chips” (reuters.com).
Public radio’s Marketplace program, citing Coca-Cola’s 2001 acquisition of a Naked Juice rival, Odwalla, declared that “the cola wars have taken a healthier turn” (marketplace.org).
But have they? Given an equal number of calories, fruit juices and smoothies — and particularly the “super premium” ones made by Naked Juice and Odwalla — are certainly healthier than sugary, nutrient-free soft drinks.
But calories aren’t always equal. The amount of sugar in a bottle of fruit juice or a smoothie may far surpass the amount of factory-made sweeteners found in a bottle of cola. While a 16-ounce bottle of regular Pepsi contains about 200 calories, a 16-ounce bottle of Naked Juice’s Chocolate Karma Protein Smoothie contains 380 calories, according to calorie-count.com.
Most of Naked Juice’s products have fewer calories than that — often amounts comparable to those found in nondiet soft drinks.
But childhood obesity — not a lack of vitamins — is the primary reason cited for ridding schools of soft drinks. Replacing them with sugar-laden juices might be more of a marketing move than anything else. A Marketplace reporter, Lisa Napoli, said the juices were “virtuous looking,” because they “make you feel healthy.”
The products may have lots of vitamins, but those amount to “calorie distracters,” wrote the nutrition professor and author Marion Nestle in her recent book “What to Eat” (foodpolitics.com). The nutrition claims may be valid, she wrote, but they “make you forget that juice has calories and is best consumed in limited amounts.”
By DAN MITCHELL for the NYTimes online
Published: November 25, 2006
PEPSICO this week announced that it plans to acquire the Naked Juice Company as part of its effort to “expand into natural, healthy, good-for-you products” that “address growing consumer health and wellness needs.” (pepsico.com)
Many news accounts followed PepsiCo’s line. Reuters described PepsiCo as helping “health-conscious consumers cut down on sugary soft drinks and traditional snack chips” (reuters.com).
Public radio’s Marketplace program, citing Coca-Cola’s 2001 acquisition of a Naked Juice rival, Odwalla, declared that “the cola wars have taken a healthier turn” (marketplace.org).
But have they? Given an equal number of calories, fruit juices and smoothies — and particularly the “super premium” ones made by Naked Juice and Odwalla — are certainly healthier than sugary, nutrient-free soft drinks.
But calories aren’t always equal. The amount of sugar in a bottle of fruit juice or a smoothie may far surpass the amount of factory-made sweeteners found in a bottle of cola. While a 16-ounce bottle of regular Pepsi contains about 200 calories, a 16-ounce bottle of Naked Juice’s Chocolate Karma Protein Smoothie contains 380 calories, according to calorie-count.com.
Most of Naked Juice’s products have fewer calories than that — often amounts comparable to those found in nondiet soft drinks.
But childhood obesity — not a lack of vitamins — is the primary reason cited for ridding schools of soft drinks. Replacing them with sugar-laden juices might be more of a marketing move than anything else. A Marketplace reporter, Lisa Napoli, said the juices were “virtuous looking,” because they “make you feel healthy.”
The products may have lots of vitamins, but those amount to “calorie distracters,” wrote the nutrition professor and author Marion Nestle in her recent book “What to Eat” (foodpolitics.com). The nutrition claims may be valid, she wrote, but they “make you forget that juice has calories and is best consumed in limited amounts.”
NYC Bans Trans Fat!
Many of you are familiar with my opinion that trans fats (hydrogenated and partially hydrogenated oils) should not be consumed at all. I think the only reason hydrogenated oil --a very inexpensive alternative to natural fats and oils--is still legal is because of the enormous lobbying budget of the corporations that use this product . Finally, this issue is getting the public and political attention and action it deserves.
Hydrogenated oil is commonly found in baked goods and fried foods.
NEW YORK (AP) -- The Board of Health voted Tuesday to make New York the nation's first city to ban artery-clogging artificial trans fats at restaurants -- from the corner pizzeria to high-end bakeries.
The board, which passed the ban unanimously, did give restaurants a slight break by relaxing what had been considered a tight deadline for compliance. Restaurants will be barred from using most frying oils containing artificial trans fats by July and will have to eliminate the artificial trans fats from all of their foods by July 2008.
But restaurant industry representatives called the ban burdensome and unnecessary.
"We don't think that a municipal health agency has any business banning a product the Food and Drug Administration has already approved," said Dan Fleshler, a spokesman for the National Restaurant Association.
The ban contains some exceptions; for instance, it would allow restaurants to serve foods that come in the manufacturer's original packaging.
Why trans fats are bad
Trans fats are believed to be harmful because they contribute to heart disease by raising bad cholesterol and lowering good cholesterol at the same time. Some experts say that makes trans fats worse than saturated fat.
The panel also passed another measure that has made restaurants unhappy: Some that choose to inform customers about calorie content will have to list the information right on the menu. The rule would generally apply to fast-food restaurants and other major chains.
Sheila Weiss, director of nutritional policy for the Restaurant Association, said the rule would be a disincentive for restaurants to provide any nutritional information.
Trans fats are formed when liquid oils are made into solid fats by adding hydrogen in a process called hydrogenation. A common example of this is partially hydrogenated vegetable oil, which is used for frying and baking and turns up in processed foods like cookies, pizza dough and crackers. Trans fats, which are favored because of their long shelf life, are also found in pre-made blends like pancake and hot chocolate mix.
The FDA estimates the average American eats 4.7 pounds of trans fats each year.
Mayor Michael Bloomberg, who banned smoking in bars and restaurants during his first term, has dismissed cries that New York is crossing a line by trying to legislate diets.
"Nobody wants to take away your french fries and hamburgers -- I love those things, too," he said recently. "But if you can make them with something that is less damaging to your health, we should do that."
Some use already halted
Many food makers have stopped using trans fats on their own after the FDA began requiring companies to list trans fat content on labels.
McDonald's Corp. has been experimenting with more than a dozen healthier oil blends but has not committed to a full switch. At an investor conference last month, CEO Jim Skinner said the company is making "very good progress," at developing an alternative, and vowed to be ready for a New York City ban.
Wendy's International Inc. introduced a zero-trans fat oil in August and Yum Brands Inc.'s KFC and Taco Bell said they also will cut the trans fats from their kitchens.
Chicago is also considering its own trans fat law, which wouldn't ban the fats outright but would severely restrict the amount that kitchens can use. The measure would apply only to large restaurants, defined as those that make more than $20 million in sales per year.
New York's move to ban trans fats has mostly been applauded by health and medical groups, although the American Heart Association warns that if restaurants aren't given ample time to make the switch, they could end up reverting to ingredients high in saturated fat, such as palm oil.
The board, which passed the ban unanimously, did give restaurants a slight break by relaxing what had been considered a tight deadline for compliance. Restaurants will be barred from using most frying oils containing artificial trans fats by July and will have to eliminate the artificial trans fats from all of their foods by July 2008.
But restaurant industry representatives called the ban burdensome and unnecessary.
"We don't think that a municipal health agency has any business banning a product the Food and Drug Administration has already approved," said Dan Fleshler, a spokesman for the National Restaurant Association.
The ban contains some exceptions; for instance, it would allow restaurants to serve foods that come in the manufacturer's original packaging.
Why trans fats are bad
Trans fats are believed to be harmful because they contribute to heart disease by raising bad cholesterol and lowering good cholesterol at the same time. Some experts say that makes trans fats worse than saturated fat.
The panel also passed another measure that has made restaurants unhappy: Some that choose to inform customers about calorie content will have to list the information right on the menu. The rule would generally apply to fast-food restaurants and other major chains.
Sheila Weiss, director of nutritional policy for the Restaurant Association, said the rule would be a disincentive for restaurants to provide any nutritional information.
Trans fats are formed when liquid oils are made into solid fats by adding hydrogen in a process called hydrogenation. A common example of this is partially hydrogenated vegetable oil, which is used for frying and baking and turns up in processed foods like cookies, pizza dough and crackers. Trans fats, which are favored because of their long shelf life, are also found in pre-made blends like pancake and hot chocolate mix.
The FDA estimates the average American eats 4.7 pounds of trans fats each year.
Mayor Michael Bloomberg, who banned smoking in bars and restaurants during his first term, has dismissed cries that New York is crossing a line by trying to legislate diets.
"Nobody wants to take away your french fries and hamburgers -- I love those things, too," he said recently. "But if you can make them with something that is less damaging to your health, we should do that."
Some use already halted
Many food makers have stopped using trans fats on their own after the FDA began requiring companies to list trans fat content on labels.
McDonald's Corp. has been experimenting with more than a dozen healthier oil blends but has not committed to a full switch. At an investor conference last month, CEO Jim Skinner said the company is making "very good progress," at developing an alternative, and vowed to be ready for a New York City ban.
Wendy's International Inc. introduced a zero-trans fat oil in August and Yum Brands Inc.'s KFC and Taco Bell said they also will cut the trans fats from their kitchens.
Chicago is also considering its own trans fat law, which wouldn't ban the fats outright but would severely restrict the amount that kitchens can use. The measure would apply only to large restaurants, defined as those that make more than $20 million in sales per year.
New York's move to ban trans fats has mostly been applauded by health and medical groups, although the American Heart Association warns that if restaurants aren't given ample time to make the switch, they could end up reverting to ingredients high in saturated fat, such as palm oil.
Wednesday, November 22, 2006
Surviving Thanksgiving
According to Wordnet.com:
The noun pecan pie has one meaning:
Meaning #1: pie made of pecans and sugar and corn syrup and butter and eggs
That right there almost says it all.
Until you read on dietbites.com that pecan pie is "[v]ery high in fat and sodium. Some pecan pies will cost you up to 800 calories per slice - so read those labels and calculate the calories in your homemade recipes."
Remember, dieting isn't about denial. It's about making healthier choices and developing a healthier life style. When faced with a feast, or a whole holiday based on a feast, try these simple tips:
1. Use a smaller plate. Studies have shown that larger plates lead to larger portion sizes, and people tend to eat most if not all of what is on their plates.
2. Fill your plate with color! Choose a rainbow of vegetables. Neutral plate (brown gravy, turkey, stuffing, mashed potatoes...)? Brighten it up with green beans, squash, spinach, yams (minus the marshmellows!).
3. Slow down. Let others start eating before you. When you do start eating, eat slowly. Savor your food. Enjoy the meal. Enjoy your company. Celebrate not only the food, but the holiday and the great company of your friends and family.
4. Stop eating when you're full. Remember, it takes about 15 minutes after you're actually full for the feeling to register. So when you feel full STOP.
5. If you must have dessert, give yourself a smaller portion. At a restaurant, share the dessert with one or more people. If other people are going back for seconds, sip a cup of coffee or tea, or, better yet, give your hostess a hand and offer to help her in the kitchen.
The noun pecan pie has one meaning:
Meaning #1: pie made of pecans and sugar and corn syrup and butter and eggs
That right there almost says it all.
Until you read on dietbites.com that pecan pie is "[v]ery high in fat and sodium. Some pecan pies will cost you up to 800 calories per slice - so read those labels and calculate the calories in your homemade recipes."
Remember, dieting isn't about denial. It's about making healthier choices and developing a healthier life style. When faced with a feast, or a whole holiday based on a feast, try these simple tips:
1. Use a smaller plate. Studies have shown that larger plates lead to larger portion sizes, and people tend to eat most if not all of what is on their plates.
2. Fill your plate with color! Choose a rainbow of vegetables. Neutral plate (brown gravy, turkey, stuffing, mashed potatoes...)? Brighten it up with green beans, squash, spinach, yams (minus the marshmellows!).
3. Slow down. Let others start eating before you. When you do start eating, eat slowly. Savor your food. Enjoy the meal. Enjoy your company. Celebrate not only the food, but the holiday and the great company of your friends and family.
4. Stop eating when you're full. Remember, it takes about 15 minutes after you're actually full for the feeling to register. So when you feel full STOP.
5. If you must have dessert, give yourself a smaller portion. At a restaurant, share the dessert with one or more people. If other people are going back for seconds, sip a cup of coffee or tea, or, better yet, give your hostess a hand and offer to help her in the kitchen.
Monday, November 20, 2006
New Study: Effects of Aerobics on the Brain
NewsTrack - Science
Study: aerobics fights brain shrinkage
URBANA, Ill., Nov. 16 (UPI) -- A University of Illinois-Urbana study suggests aerobic exercise can help reverse the brain shrinkage that begins around age 40.
The researchers said patients who engaged in three or more hours of aerobic exercise weekly experienced increases in their brains' volume of gray and white matter, The Wall Street Journal reported Thursday.
The team studied 59 adults, age 60 to 79, in three groups: one group that received aerobic training, one that engaged in non-aerobic stretching-and-toning training and a group that did not exercise.
The non-aerobic exercise group and the group that did not exercise did not experience any change in their brains, but "the aerobic group showed a substantial increase in brain volume," Illinois' Arthur Kramer told The Journal.
"After only three months," Kramer said, "the people who exercised had the brain volumes of people three years younger."
Kramer said the subjects who exercised aerobically had better working memories, better abilities to switch between mental tasks and were more adept at screening out distractions than those who did not exercise.
Study: aerobics fights brain shrinkage
URBANA, Ill., Nov. 16 (UPI) -- A University of Illinois-Urbana study suggests aerobic exercise can help reverse the brain shrinkage that begins around age 40.
The researchers said patients who engaged in three or more hours of aerobic exercise weekly experienced increases in their brains' volume of gray and white matter, The Wall Street Journal reported Thursday.
The team studied 59 adults, age 60 to 79, in three groups: one group that received aerobic training, one that engaged in non-aerobic stretching-and-toning training and a group that did not exercise.
The non-aerobic exercise group and the group that did not exercise did not experience any change in their brains, but "the aerobic group showed a substantial increase in brain volume," Illinois' Arthur Kramer told The Journal.
"After only three months," Kramer said, "the people who exercised had the brain volumes of people three years younger."
Kramer said the subjects who exercised aerobically had better working memories, better abilities to switch between mental tasks and were more adept at screening out distractions than those who did not exercise.
Wednesday, November 15, 2006
Chicken Marsala
Ask your butcher to weigh each piece of chicken so your portion size is more controlled. Chicken breasts can run very large, so make weight the determining factor for
portion size and not number. One chicken breast can be two servings.
Serving Suggestion: Pair with steamed broccoli or a green salad.
Chicken and Mushroom Marsala
This recipe serves: 2
Preparation time : 5 minutes
Cooking time : 20 minutes
Ingredients
3/4 tablespoons olive oil
2 smallish boneless, skinless chicken breast halves, 4 to 6 oz. each
salt to taste
freshly ground black pepper
flour for dredging
8 ounces mushrooms, sliced
1/6 cup Marsala wine
1/3 cup low-sodium chicken broth
1-2 tablespoons chopped parsley
Cooking Instructions
1. Heat the olive oil in a large, non-stick skillet. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.
2. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Remove the chicken to a platter and keep warm.
3. Add the mushrooms, season with salt and pepper and cook, stirring occasionally, until tender. Add the wine, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the wine is almost completely evaporated.
4. Add the chicken broth , chicken and any juices that have accumulated on the platter. Simmer until the chicken is cooked through, about 10 minutes.
5. Remove the chicken to a clean serving platter and keep warm. Simmer the broth mixture until it has reduced by half, about 5 minutes. Spoon the sauce over the chicken, sprinkle with parsley and serve.
Nutrition Facts
Serving Size 1 chicken breast half
Calories 243
Total Fat 7 g
Saturated Fat 1 g
Protein 35 g
Total Carbohydrate 5 g
Dietary Fiber 1 g
Sodium 312 mg
Percent Calories from Fat 25%
Percent Calories from Protein 57%
Percent Calories from Carbohydrate 8%
Iron and Fertility
Fertility: Iron Supplements May Reduce Risk of Infertility
By NICHOLAS BAKALAR
Published: November 14, 2006 in NYTimes
Taking iron supplements may reduce the risk of infertility, a new study suggests.
Researchers examined data on women enrolled in the Nurses’ Health Study II, a prospective study of registered nurses, ages 24 to 42. Over eight years of follow-up, researchers recorded more than 3,500 cases of infertility among more than 18,000 women who were trying to become pregnant. Of these, 2,165 underwent medical investigation to determine the cause, and 438 were found to suffer from ovulatory infertility, or the inability to produce viable eggs.
After statistically adjusting for age, smoking, physical activity and dietary patterns, the women who used iron supplements had, on average, 40 percent less risk of ovulatory infertility than those who used none. Moreover, the higher the dose of the iron supplements, the lower the risk, so that women who took the highest doses — more than 41 milligrams a day — reduced their risk of ovulatory infertility by 62 percent.
Still, Dr. Jorge E. Chavarro, the study’s lead author and a research fellow at the Harvard School of Public Health, is not prepared to recommend iron supplements as an aid to becoming pregnant. “We need these results to be reproduced in randomized trials first,” Dr. Chavarro said. “But after a comprehensive evaluation of whether a woman has adequate body iron stores, it is certainly possible that this is something to be considered by healthy women who are trying to get pregnant.”
Writing in the November issue of Obstetrics & Gynecology, the authors concede that the group of women they studied was trying to become pregnant and therefore might have been more health-conscious to begin with, but they doubt that this could have affected the results.
By NICHOLAS BAKALAR
Published: November 14, 2006 in NYTimes
Taking iron supplements may reduce the risk of infertility, a new study suggests.
Researchers examined data on women enrolled in the Nurses’ Health Study II, a prospective study of registered nurses, ages 24 to 42. Over eight years of follow-up, researchers recorded more than 3,500 cases of infertility among more than 18,000 women who were trying to become pregnant. Of these, 2,165 underwent medical investigation to determine the cause, and 438 were found to suffer from ovulatory infertility, or the inability to produce viable eggs.
After statistically adjusting for age, smoking, physical activity and dietary patterns, the women who used iron supplements had, on average, 40 percent less risk of ovulatory infertility than those who used none. Moreover, the higher the dose of the iron supplements, the lower the risk, so that women who took the highest doses — more than 41 milligrams a day — reduced their risk of ovulatory infertility by 62 percent.
Still, Dr. Jorge E. Chavarro, the study’s lead author and a research fellow at the Harvard School of Public Health, is not prepared to recommend iron supplements as an aid to becoming pregnant. “We need these results to be reproduced in randomized trials first,” Dr. Chavarro said. “But after a comprehensive evaluation of whether a woman has adequate body iron stores, it is certainly possible that this is something to be considered by healthy women who are trying to get pregnant.”
Writing in the November issue of Obstetrics & Gynecology, the authors concede that the group of women they studied was trying to become pregnant and therefore might have been more health-conscious to begin with, but they doubt that this could have affected the results.
T or F:You Gain 5-10lbs During the Holidays
The Claim: You Gain 5 to 10 Pounds During the Holidays
By ANAHAD O’CONNOR
Published: October 31, 2006 in NYTimes
THE FACTS It starts with the Halloween candy that stays around for weeks. Then there is the feast on Thanksgiving Day, and eventually the incessant eating and drinking at the end of December, not to mention all that extra time on the couch.With all the opportunities to gorge and laze around over the holidays, it is little surprise that conventional wisdom suggests that the average person will pack on at least five pounds this season.
In reality, though, studies show that most people will gain far less. The only problem is that the holidays probably account for much of a person’s annual weight gain over the course of a lifetime.
According to most studies on the subject, the average person gains one to two pounds from Thanksgiving to New Year’s Day. One of the most recent and thorough studies to examine the idea, published in The New England Journal of Medicine in 2000, followed a diverse group of about 200 adults, half men.
The researchers found that from early October to late February the subjects gained an average of 1.05 pounds, 75 percent of that from Thanksgiving to Jan. 1.
Those who were the most active had the least gain, and those who were already overweight gained the most.
But only 10 percent of people gained more than five pounds. Another study carried out at Tufts had similar results.
A pound does not sound like much. But because a typical adult gains one to two pounds a year, the holiday pound has significant long-term effects.
THE BOTTOM LINE Most people gain about one pound over the holidays.
By ANAHAD O’CONNOR
Published: October 31, 2006 in NYTimes
THE FACTS It starts with the Halloween candy that stays around for weeks. Then there is the feast on Thanksgiving Day, and eventually the incessant eating and drinking at the end of December, not to mention all that extra time on the couch.With all the opportunities to gorge and laze around over the holidays, it is little surprise that conventional wisdom suggests that the average person will pack on at least five pounds this season.
In reality, though, studies show that most people will gain far less. The only problem is that the holidays probably account for much of a person’s annual weight gain over the course of a lifetime.
According to most studies on the subject, the average person gains one to two pounds from Thanksgiving to New Year’s Day. One of the most recent and thorough studies to examine the idea, published in The New England Journal of Medicine in 2000, followed a diverse group of about 200 adults, half men.
The researchers found that from early October to late February the subjects gained an average of 1.05 pounds, 75 percent of that from Thanksgiving to Jan. 1.
Those who were the most active had the least gain, and those who were already overweight gained the most.
But only 10 percent of people gained more than five pounds. Another study carried out at Tufts had similar results.
A pound does not sound like much. But because a typical adult gains one to two pounds a year, the holiday pound has significant long-term effects.
THE BOTTOM LINE Most people gain about one pound over the holidays.
Tuesday, November 14, 2006
Formula for Water Intake
How Much Water Do You Really Need
Calculate your overall daily need by taking your weight in kilograms (or your weight in pounds divided by approximately 2), in ounces per day.
For example, 140lbs / 2 = 70oz; 70oz / 8 = about 9 cups per day.
You need more if the temperature is hot and if you exercise. A general rule is to add an extra 2 glasses per day for every 5°F over 85°F if you are at rest, and more if you exercise.Monday, November 13, 2006
T or F: Sugary Soft Drinks Increase Energy
November 14, 2006
The Claim: Sugary Soft Drinks Increase Energy
By ANAHAD OCONNOR for The New York Times (read it!)
The Claim: Sugary Soft Drinks Increase Energy
By ANAHAD OCONNOR for The New York Times (read it!)
Besides having only short-lasting effects on energy, the sugar high of soft drinks can ultimately work against you, decreasing attention span, slowing reaction times and putting you to sleep.
High sugar content is often taken to mean high energy, but research refutes this.
In one recent study, published in the journal Human Psychopharmacology, a group of healthy adults took 90-minute mental tests after eating a small lunch on various days. On some days, about an hour after lunch, they drank a soft drink that had 42 grams of sugar and about 30 to 40 milligrams of caffeine. On other days, they drank a similarly flavored drink with no sugar or caffeine.
With the high-sugar drink, the subjects’ test scores were lower and they had more delays in reaction time and lapses in attention. After a 15-minute rush of energy, they became tired and less alert.
Other studies have found beneficial memory and attention effects for drinks with sugar and caffeine — but only with caffeine levels twice those of a typical soft drink.
THE BOTTOM LINE Sugary soft drinks may make you sleepy.
3 Moves to Stretch Away Stress
Stretch Away Stress!
Achy, sore, tired...Back pain can take over your whole body. New mothers know this better than anyone. Breastfeeding, changing diapers, lifting and carrying the baby/car seat/stroller/heavy diaper bag, and changes in breast size all attribute to back pain. Use these stretches to counteract the stresses on your back.
While these stretches are featured in the Fall 2005 issue of Fit Pregnancy, you don't have to be a mom to suffer from back pain and benefit from these stretches.
1. Chest, Calf, & Hip Stretch: stretches chest, shoulders, front of hips, and calves
l Stand with feet hip-width apart.
l Then take a step back with our right foot, toes pointed straight ahead, right heel down.
l Clasp your hands together with fingers interlaced behind your lower back, lifting your chest as you breathe deeply through your nose.
l Keeping your shoulders relaxed (down and away from your ears), lengthen your torso as you bend your left leg and lean forward slightly. Be sure to keep your knee in line with your ankle, and keep your right heel down. Keep your buttocks tight and abs drawn in.
lSwitch sides and repeat.
2. Chest Opener: stretches front of torso; strengthens neck and back muscles, improving posture.
lStand with feet hp-width apart and lace your hands behind your head, elbows wide. Breathe deeply in through your nose and out with your mouth. Gently press your head into your hands.
lStraighten arms, palms up, and lean back slightly, keeping your thighs and buttocks firm.
3. Lower-Back Stretch: strengthens entire back and gently tones muscles
lStand with feet hip-width apart, knees bent, hands on thighs, fingers pointing in.
lLean forward from hops and point your tailbone back to straighten spine, abs drawn in.
lInhale, then exhale as you round your back like a cat, drawing your abs in and bringing your chin toward your chest.
Note: All of you who know me or have trained with me probably know that I'm a fan of Fit Pregnancy. Visit www.fitpregnancy.com. A subscription makes a great present.
Achy, sore, tired...Back pain can take over your whole body. New mothers know this better than anyone. Breastfeeding, changing diapers, lifting and carrying the baby/car seat/stroller/heavy diaper bag, and changes in breast size all attribute to back pain. Use these stretches to counteract the stresses on your back.
While these stretches are featured in the Fall 2005 issue of Fit Pregnancy, you don't have to be a mom to suffer from back pain and benefit from these stretches.
1. Chest, Calf, & Hip Stretch: stretches chest, shoulders, front of hips, and calves
l Stand with feet hip-width apart.
l Then take a step back with our right foot, toes pointed straight ahead, right heel down.
l Clasp your hands together with fingers interlaced behind your lower back, lifting your chest as you breathe deeply through your nose.
l Keeping your shoulders relaxed (down and away from your ears), lengthen your torso as you bend your left leg and lean forward slightly. Be sure to keep your knee in line with your ankle, and keep your right heel down. Keep your buttocks tight and abs drawn in.
lSwitch sides and repeat.
2. Chest Opener: stretches front of torso; strengthens neck and back muscles, improving posture.
lStand with feet hp-width apart and lace your hands behind your head, elbows wide. Breathe deeply in through your nose and out with your mouth. Gently press your head into your hands.
lStraighten arms, palms up, and lean back slightly, keeping your thighs and buttocks firm.
3. Lower-Back Stretch: strengthens entire back and gently tones muscles
lStand with feet hip-width apart, knees bent, hands on thighs, fingers pointing in.
lLean forward from hops and point your tailbone back to straighten spine, abs drawn in.
lInhale, then exhale as you round your back like a cat, drawing your abs in and bringing your chin toward your chest.
Note: All of you who know me or have trained with me probably know that I'm a fan of Fit Pregnancy. Visit www.fitpregnancy.com. A subscription makes a great present.
Roasted Asparagus Salad
Roasted Asparagus Salad with Variations
This recipe has six servings, but at less than 50 calories per serving you could easily
double up without any guilt! Use different kinds of vinegar to change up the flavors.
Variation: While grilling, baste the asparagus with balsamic vinager. The vineger will reduce on the veggies for a great flavor.
For a lovely citrus twist, mix a pinch or two of lemon zest (preferably Meyer lemon), a touch of lemon juice, and a pinch of sugar to the vinegar before tossing with asparagus.
This recipe serves: 6
Preparation time : 5 minutes
Cooking time : 10 minutes
Ingredients:
1 1/2 pounds fresh asparagus
1 tablespoon olive oil
salt to taste
freshly ground black pepper
2 tablespoons vinegar
Cooking Instructions
1. Preheat the oven to 350°F.
2. Prepare the asparagus by cutting off the last inch or so of the woody stalk.
3. Place the asparagus stalks on a baking sheet. Brush them with the olive oil and sprinkle with salt and pepper.
4. Roast in the oven for 10 minutes, until the stalks begin to get tender on the outside. (Thin asparagus spears will take less time than thick spears.)
5. Toss with the vinegar and serve.
2. Prepare the asparagus by cutting off the last inch or so of the woody stalk.
3. Place the asparagus stalks on a baking sheet. Brush them with the olive oil and sprinkle with salt and pepper.
4. Roast in the oven for 10 minutes, until the stalks begin to get tender on the outside. (Thin asparagus spears will take less time than thick spears.)
5. Toss with the vinegar and serve.
Serving Size
about 6 spears of asparagus
Amount Per Serving
Calories 46
Total Fat 2 g
Saturated Fat 0 g
Protein 3 g
Total Carbohydrate 5 g
Dietary Fiber 2 g
Sodium 151 mg
Percent Calories from Fat 42%
Percent Calories from Protein 19%
Percent Calories from Protein 19%
Percent Calories from Carbohydrate 39%
Dehydration Facts
What you should know about dehydration
Know the facts.
a75% of Americans are chronically dehydrated.
aEven MILD dehydration will slow down one's metabolism as much as 3%.
aOne glass of water shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
aLack of water is the #1 trigger of daytime fatigue.
aPreliminary research indicates that 8-10 glasses of water a day (half of that coming from food and drinks other than plain water) could significantly ease back and joint pain for up to 80% of sufferers.
aA mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
aDrinking 5 glasses of water daily decreases the risk of colon cancer by 45%, the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.
Water has multiple functions in your body. Water:
ltransports vitamins, minerals, amino acids, glucose, hormones, enzymes and other substances throughout your body
l assists chemical reactions such as the burning of glucose and the breakdown of fat for energy
lcarries digestive juices
llubricates joints, eyeballs, nasal passages, and the intestines
lis a shock absorber for your eyes and spinal cord
lmaintains your body temperature - cools it by evaporation from the skin and lungs, throws off heat when blood is circulated near the body's surface - helps retain warmth in winter
lremoves wastes through the kidneys and helps solid waste pass through the intestines
What is Dehydration
Pain may be a warning of localized thirst; that is, the pain signal may be a warning of dehydration in that specific area (a regional thirst), for example low back pain, migraine headache, joint pain, and angina. Chronic dehydration may contribute to a reduction in lymph flow, which in turn may contribute to or cause varied problems.Remember that your water intake comes from the food that you eat, as well as the beverages you drink so your diet plays an important role in staying hydrated. Many water rich foods--such as fruits and vegetables--are also nutrient dense. If your diet is based on starches or processed foods and lacking in fruits and vegetables, you need to drink more water (and start eating healthier).
It is recommended by some that you not drink water with meals, unless you need to. Other doctors believe that the stomach needs a certain consistency to do its job and if we don't drink enough with our meals the stomach pulls water from the blood stream; if we drink too much with our meals the excess water simply gets absorbed. The logical recommendation, therefore, is to try both and see what works best for you.
Moroccan Chicken Stew
This hearty, low fat dish is high in protein and perfect for cold rainy days. This recipe produces four servings, enough for a couple's dinner one night and lunch the following day. For accurate calorie counts, divide the stew in four equal portions before bringing the plates to the table.
Moroccan Chicken Stew
This recipe serves: 4
Preparation time : 15 minutes
Cooking time : 35 minutes
Ingredients:
2 teaspoons olive oil
8 boneless, skinless chicken thighs (about 1 pounds)
salt to taste
freshly ground black pepper
3/4 cup chopped onion
2 cloves garlic, minced
1 teaspoons curry powder
1 teaspoons ground cumin
2/3 teaspoon ground cinnamon
1 medium butternut squash, peeled, seeded and cubed
2 medium russet potatoes, peeled and cubed
2 medium turnips, peeled and cubed
2/3 cup low-sodium chicken broth
1 1/2 cups canned chopped tomatoes with their juices
2 tablespoons chopped fresh cilantro leaves for garnish (optional)
Cooking Instructions
1. In a large soup pot or Dutch oven, heat 1 teaspoon of oil over medium-high heat. Season the chicken with salt and pepper. Brown the chicken on both sides, about 4 minutes per side, and transfer to a platter.
2. Turn the heat to medium and heat the remaining oil in the same pot. Add the onion and cook for 5 minutes. Add the garlic and cook for 1 more minute. Add the curry powder, cumin and cinnamon, and cook, stirring frequently for 1 minute.
3. Add the chicken, squash, potatoes, turnips, and chicken broth and simmer until the chicken is almost tender, about 2o minutes.
4. Add tomotoes with tomatoe juices and cook an additional 5 minutes until chicken is tender and fully cooked. Season with salt and pepper and sprinkle with cilantro. Serve in warm soup bowls.
Nutrition Facts
Serving Size 1 bowl
Amount Per Serving Calories 302
Total Fat 8 g
Saturated Fat 2 g
Protein 32 g
Total Carbohydrate 30 g
Dietary Fiber 7 g
Sodium 180 mg
Percent Calories from Fat 22%
Percent Calories from Protein 40%
Percent Calories from Carbohydrate 38%
Moroccan Chicken Stew
This recipe serves: 4
Preparation time : 15 minutes
Cooking time : 35 minutes
Ingredients:
2 teaspoons olive oil
8 boneless, skinless chicken thighs (about 1 pounds)
salt to taste
freshly ground black pepper
3/4 cup chopped onion
2 cloves garlic, minced
1 teaspoons curry powder
1 teaspoons ground cumin
2/3 teaspoon ground cinnamon
1 medium butternut squash, peeled, seeded and cubed
2 medium russet potatoes, peeled and cubed
2 medium turnips, peeled and cubed
2/3 cup low-sodium chicken broth
1 1/2 cups canned chopped tomatoes with their juices
2 tablespoons chopped fresh cilantro leaves for garnish (optional)
Cooking Instructions
1. In a large soup pot or Dutch oven, heat 1 teaspoon of oil over medium-high heat. Season the chicken with salt and pepper. Brown the chicken on both sides, about 4 minutes per side, and transfer to a platter.
2. Turn the heat to medium and heat the remaining oil in the same pot. Add the onion and cook for 5 minutes. Add the garlic and cook for 1 more minute. Add the curry powder, cumin and cinnamon, and cook, stirring frequently for 1 minute.
3. Add the chicken, squash, potatoes, turnips, and chicken broth and simmer until the chicken is almost tender, about 2o minutes.
4. Add tomotoes with tomatoe juices and cook an additional 5 minutes until chicken is tender and fully cooked. Season with salt and pepper and sprinkle with cilantro. Serve in warm soup bowls.
Nutrition Facts
Serving Size 1 bowl
Amount Per Serving Calories 302
Total Fat 8 g
Saturated Fat 2 g
Protein 32 g
Total Carbohydrate 30 g
Dietary Fiber 7 g
Sodium 180 mg
Percent Calories from Fat 22%
Percent Calories from Protein 40%
Percent Calories from Carbohydrate 38%
Protein Requirements
Increased Protein Requirements for Fitness Programs and Physically Active Adults
Strength Training– up to 1.7 to 2 grams of dietary protein per kg of bodyweight
Endurance Training– up to1.4 grams of dietary protein per kg of bodyweight
Maintenance- 0.8-1 g per kg of body weight for both men and women
Because most athletes do not fall neatly into one category (aerobic endurance or strength training) a general recommendation of 1.5-2g /kg body weight ensures adequate protein intake, assuming adequate caloric intake and a diet with at least 65% of the protein coming from animal sources, complete proteins. Vegetarian, especially vegan, athletes may require more than 2 g/kg body weight.
Strength Training– up to 1.7 to 2 grams of dietary protein per kg of bodyweight
Endurance Training– up to1.4 grams of dietary protein per kg of bodyweight
Maintenance- 0.8-1 g per kg of body weight for both men and women
Because most athletes do not fall neatly into one category (aerobic endurance or strength training) a general recommendation of 1.5-2g /kg body weight ensures adequate protein intake, assuming adequate caloric intake and a diet with at least 65% of the protein coming from animal sources, complete proteins. Vegetarian, especially vegan, athletes may require more than 2 g/kg body weight.
Protein Basics: Complete vs. Incomplete
Protein is used in cell regeneration and to repair cell injuries (muscles particularly) from the microscopic trauma that occurs with exercise. It is not an efficient energy source, and serves that purpose only in malnourished states.
Proteins, like carbohydrates and fates, are composed of carbon, hydrogen, and oxygen atoms. Unlike carbohydrates and fats, proteins also contain nitrogen. Amino means nitrogen-containing and amino acids are the molecules that, when joined in groups, form proteins. Proteins in the human body are composed of 20 amino acids. Most of these can be synthesized by the human body and are commonly called nonessential amino acids because they do not need to be consumed in the diet. Nine of the amino acids are essential because the body cannot make them, and these must be consumed through the diet.
The amino acid content of a dietary protein affects its value in supporting growth and tissue maintenance. High-quality protein (complete protein) describes the amino acid pattern of a protein that is similar to the body’s needs. High quality proteins include proteins of animal origin (eggs, meat, fish, poultry, and dairy).
Proteins that are deficient in one or more of the essential amino acids (grains, beans, vegetables, and gelatin) are referred to as incomplete proteins. Of the plant proteins, soy is the highest quality. When relying on the incomplete proteins, it is important to consume a variety of plant foods that provide different amino acids, often referred to as complementary proteins, so that all essential amino acids are consumed over the course of the day. (Not surprisingly, the combinations appear commonly in many cultures’ cuisines.) Common examples of complementary proteins are beans and rice, corn and beans, nut butters and bread. As a general rule, combining beans and legumes with grains provides the essential amino acids in appropriate ratios. It was believed for some time that complementary proteins had to be consumed at the same meal. However it is now known that consumption of a variety of proteins from legumes, seeds, nuts, and grains over the course of the day is adequate.
Proteins, like carbohydrates and fates, are composed of carbon, hydrogen, and oxygen atoms. Unlike carbohydrates and fats, proteins also contain nitrogen. Amino means nitrogen-containing and amino acids are the molecules that, when joined in groups, form proteins. Proteins in the human body are composed of 20 amino acids. Most of these can be synthesized by the human body and are commonly called nonessential amino acids because they do not need to be consumed in the diet. Nine of the amino acids are essential because the body cannot make them, and these must be consumed through the diet.
The amino acid content of a dietary protein affects its value in supporting growth and tissue maintenance. High-quality protein (complete protein) describes the amino acid pattern of a protein that is similar to the body’s needs. High quality proteins include proteins of animal origin (eggs, meat, fish, poultry, and dairy).
Proteins that are deficient in one or more of the essential amino acids (grains, beans, vegetables, and gelatin) are referred to as incomplete proteins. Of the plant proteins, soy is the highest quality. When relying on the incomplete proteins, it is important to consume a variety of plant foods that provide different amino acids, often referred to as complementary proteins, so that all essential amino acids are consumed over the course of the day. (Not surprisingly, the combinations appear commonly in many cultures’ cuisines.) Common examples of complementary proteins are beans and rice, corn and beans, nut butters and bread. As a general rule, combining beans and legumes with grains provides the essential amino acids in appropriate ratios. It was believed for some time that complementary proteins had to be consumed at the same meal. However it is now known that consumption of a variety of proteins from legumes, seeds, nuts, and grains over the course of the day is adequate.
adapted from NSCA's Essentials of Strength Training and Conditioning
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