Friday, August 28, 2009
Common Diet Mistakes - VIDEO
Click here to watch the TODAY show's "Take It Off Today" segment in which some common diet myths are busted. Viewers wrote in with questions - the answers are provided by Dr. Madelyn Fernstrom, director of the Weight Management Center at University of Pittsburgh Medical Center. You might just learn a thing or two....
Great Depression Cooking with Clara - VIDEO - Pasta with Peas
Have you seen Great Depression Cooking with Clara? What a lady! She's a 91-year-old woman who shares how her family cooked inexpensive meals to get through the Depression. Well, "inexpensive" is a generous word. She explains that her family had nothing! While they couldn't afford much, and meals were lean, Clara stresses that her mother made sure it was at least nourishing.
I figure if she's made it to 91 years old - and with such spryness - then I can definitely learn a thing or two from her!
The reason I wanted to include this in my blog is twofold:
First, I know that we're in hard economic times. Costs have skyrocketed while jobs have become a hot commodity. People are doing whatever they can to make a dollar stretch. And I wanted to show that while you might be counting pennies for your grocery bill, there are ways to cook nourishing meals for your family AND keep costs in check at the same time. Keep in mind, you can spend a few extra pennies for things that weren't available during the Depression to up the nutritional value of your meal. Whole-wheat pasta wasn't available - now it is. You can buy frozen veggies instead of canned. You get the idea.
Second, I wanted to show that providing healthy alternatives for your family doesn't have to be extravagant. Granted, Clara uses canned peas and jarred spaghetti sauce. There's stringent health advocates out there who would be appalled that she didn't use fresh peas and homemade sauce. My point is that you do what you're able as far as providing a healthy meal. The meal didn't consist of junk food or fast-food restaurant fare! Every effort to provide "real" food is commendable!
I figure if she's made it to 91 years old - and with such spryness - then I can definitely learn a thing or two from her!
The reason I wanted to include this in my blog is twofold:
First, I know that we're in hard economic times. Costs have skyrocketed while jobs have become a hot commodity. People are doing whatever they can to make a dollar stretch. And I wanted to show that while you might be counting pennies for your grocery bill, there are ways to cook nourishing meals for your family AND keep costs in check at the same time. Keep in mind, you can spend a few extra pennies for things that weren't available during the Depression to up the nutritional value of your meal. Whole-wheat pasta wasn't available - now it is. You can buy frozen veggies instead of canned. You get the idea.
Second, I wanted to show that providing healthy alternatives for your family doesn't have to be extravagant. Granted, Clara uses canned peas and jarred spaghetti sauce. There's stringent health advocates out there who would be appalled that she didn't use fresh peas and homemade sauce. My point is that you do what you're able as far as providing a healthy meal. The meal didn't consist of junk food or fast-food restaurant fare! Every effort to provide "real" food is commendable!
Wednesday, August 26, 2009
You Athletes Over 40 Rock!
One of my best childhood friends just completed her second triathlon. I'm SO proud of her!
Lori is no stranger to a busy schedule. She's a podiatrist in the Chicago area with her own private practice, the mother of three children (including one set of twins), part-time caretaker of aging parents and over 40 years old. YOU ROCK, LORI! She wouldn't call herself an athlete per se, but she DOES admit to wanting to stay in shape to be the healthiest she can be.
I know other women who sign up for 5K and 10K races, or even triathlons and marathons, as a way to force themselves into shape. They sign up months in advance and then begin training. There's nothing like a deadline to force you into an exercise routine!
Kudos to all of you who are pursuing fitness - whether through exercise classes, gym memberships, or lofty goals like triathlons! I'm always awed by women, especially over 40, who grab hold of life and choose to control their health.
If Lori can do it, you can too!!!
Tuesday, August 25, 2009
Good Health is a Treasure!
I was in an oncologist's office with the my father last week and there was a sweet, elderly couple sitting in the waiting room. They were smiling from ear to ear and sitting very close to each other.
After taking care of paper work for my father, I turned to the elderly couple and smiled. The wife immediately bubbled up with their good news. "He's done. He had his last treatment and everything looks good." The husband bobbed his head up and down with that grin on his face.
I told him congratulations (if you know anyone who has had to suffer through cancer treatments, you know what a big deal that final day is!) and asked if they planned to celebrate. "Oh, yes!" she exclaimed. She proceeded to give details about a family gathering and the celebration they would share together.
I keep seeing this couple's face in my mind's eye. They were hopeful. They were thankful. They were fully appreciating his health. And I was impressed once again with how precious life and health are. It's when your health is threatened, or when it is decimated, that you realize how valuable it was in the first place. Suddenly, you don't take for granted the legs that can run and jump, or the heart that can pump life through your body or the lungs that process each life-giving breath!
Don't wait for a health crisis to scare you into getting healthy and fit. Get healthy and fit NOW while you can! While you are able! Each of us will encounter a health crisis at some point in our lives. That's a given. Our bodies age and we can be prone to disease and illness - and while we can't control genetics, we CAN control other aspects of our health! Do what you can to strengthen your body and improve your health so you can appreciate your health today and not wallow in regrets in the future.
Think of that couple smiling because of the husband's redeemed health. Good health is a true treasure!
After taking care of paper work for my father, I turned to the elderly couple and smiled. The wife immediately bubbled up with their good news. "He's done. He had his last treatment and everything looks good." The husband bobbed his head up and down with that grin on his face.
I told him congratulations (if you know anyone who has had to suffer through cancer treatments, you know what a big deal that final day is!) and asked if they planned to celebrate. "Oh, yes!" she exclaimed. She proceeded to give details about a family gathering and the celebration they would share together.
I keep seeing this couple's face in my mind's eye. They were hopeful. They were thankful. They were fully appreciating his health. And I was impressed once again with how precious life and health are. It's when your health is threatened, or when it is decimated, that you realize how valuable it was in the first place. Suddenly, you don't take for granted the legs that can run and jump, or the heart that can pump life through your body or the lungs that process each life-giving breath!
Don't wait for a health crisis to scare you into getting healthy and fit. Get healthy and fit NOW while you can! While you are able! Each of us will encounter a health crisis at some point in our lives. That's a given. Our bodies age and we can be prone to disease and illness - and while we can't control genetics, we CAN control other aspects of our health! Do what you can to strengthen your body and improve your health so you can appreciate your health today and not wallow in regrets in the future.
Think of that couple smiling because of the husband's redeemed health. Good health is a true treasure!
Monday, August 24, 2009
Don't Let School Beginnings Sabotage Your Health!
Can you tell what I'm thinking about from my past few blogs? Another school year is about to start... I'm a planner. I just am. I like to have my ducks in a row and know what I'm up against. So is it any surprise that I'm planning how I will juggle the coming months?
A new school year means the lazy days of summer are over and a whole different schedule begins. There are early morning wake-up calls for the school children, healthy lunches to be planned and packed, jobs and deadlines that must still be met, school events galore (parent-teacher conferences, sports practices, sporting events, school activities) and mounds of homework to be accomplished - all on top of the normal tasks like house cleaning, grocery shopping, cooking, laundry, bill paying, lawn mowing.......tired yet?!
In light of this mayhem, have you thought through how to take care of YOU? How will you fit exercise into these new schedules? Where will you exercise? Will you have to change exercise classes or your exercise preferences based on new schedules? How will you fit nutrition into a more harried routine? Will meal preparation have to be adjusted to accommodate the new schedules? Don't let the craziness of children's activities and school schedules sabotage your health!
You know the old adage - if you don't make a plan to succeed, you plan to fail. As corny as that sounds, IT'S TRUE. Rarely do successful people achieve their accomplishments through chance! If you do, more power to you! But for the rest of us, success occurs through goal setting - and planning a strategy to achieve those goals. It occurs through perseverance to the plan, determination to see it through to the end and sheer hard work. Putting one foot in front of the other to do what needs to get done.
Before those kids stomp a foot on the school bus steps, strategize your plan for the coming changes in your daily schedules. Think through the upcoming months and plan how you will fit in daily exercise and maintain proper nutrition. NOW is the time to think through the appropriate adjustments before you're in the middle of the mayhem!
Friday, August 21, 2009
Processed Deli Meats - Cancer and Kids' Lunches
For years, there's been arguments about the unhealthy aspects of deli meats - or should I say, about the nitrates and additives in the processed meat. In fact, research indicates a cancer link to deli meats.
I don't know about you, but with the new school year just around the corner, I'm in "planning mode." Yes, that includes planning my kids' lunches. They take a bag lunch every day, and I work hard to make those lunches healthy AND appealing! It seems a standard American bag lunch oftentimes includes a sandwich - with deli meat - because of the convenience and ease with which these can be prepared. But we need to fully understand the impact of this kind of lunch on our kids' health.
According to an MSN.com article, "The American Institute of Cancer Research (AICR) also urges that adults and children alike avoid processed meats, citing research that suggests that the risk of colorectal cancer starts to increase with any portion." The World Cancer Research Fund (WCRF) estimates that if people ate less than 2.5 ounces of processed meat each week, approximately 3,700 bowel cancer cases could be prevented!
The article goes on to say, "Instead of filling kids’ sandwiches with processed meats, parents could give kids healthier alternatives, such as poultry or fish, low-fat cheese, hummus, or small amounts of lean meat."
Yes, yes, yes!
Click here to read more about AICR's recommendations to avoiding processed meats. And start planning alternatives today!
I don't know about you, but with the new school year just around the corner, I'm in "planning mode." Yes, that includes planning my kids' lunches. They take a bag lunch every day, and I work hard to make those lunches healthy AND appealing! It seems a standard American bag lunch oftentimes includes a sandwich - with deli meat - because of the convenience and ease with which these can be prepared. But we need to fully understand the impact of this kind of lunch on our kids' health.
According to an MSN.com article, "The American Institute of Cancer Research (AICR) also urges that adults and children alike avoid processed meats, citing research that suggests that the risk of colorectal cancer starts to increase with any portion." The World Cancer Research Fund (WCRF) estimates that if people ate less than 2.5 ounces of processed meat each week, approximately 3,700 bowel cancer cases could be prevented!
The article goes on to say, "Instead of filling kids’ sandwiches with processed meats, parents could give kids healthier alternatives, such as poultry or fish, low-fat cheese, hummus, or small amounts of lean meat."
Yes, yes, yes!
Click here to read more about AICR's recommendations to avoiding processed meats. And start planning alternatives today!
Wednesday, August 19, 2009
Homemade Breakfast Bars
I came across a recipe for homemade breakfast bars on CBS' The Early Show last year and it was a hit with readers. With the beginning of another school year upon us, I thought I'd republish it for those moms who will encounter those inevitable mornings of children rushing out of the house with their hair uncombed, backpacks forgotten and no time for breakfast!
I usually pack a granola bar in my kids' lunches. These homemade breakfast bars also serve as a "dessert" of sorts - or a snack - but with a healthy twist. They're a perfect granola bar alternative. So will you serve them for breakfast or lunch? Your choice!
Homemade Breakfast Bars
By Katie Lee Joel
1 cup peanut butter
3/4 cup honey
1/2 teaspoon vanilla extract
3 cups old fashioned rolled oats
1/2 cup raisins
Preheat oven to 350 F. Combine peanut butter, honey, and vanilla in a sauce pan over medium-high flame. Stir occasionally until melted. Remove from flame and pour in oats and raisins. Mix well. Spread mixture into a greased baking dish. Bake for 15 minutes. Let cool completely and cut into bars.
Katie Lee Joel explained that she makes these ahead of time and freezes them. That's a feature I love. Guess what I'm going to make and freeze this weekend? :-)
Click here to see other quick and healthy breakfast ideas.
I usually pack a granola bar in my kids' lunches. These homemade breakfast bars also serve as a "dessert" of sorts - or a snack - but with a healthy twist. They're a perfect granola bar alternative. So will you serve them for breakfast or lunch? Your choice!
Homemade Breakfast Bars
By Katie Lee Joel
1 cup peanut butter
3/4 cup honey
1/2 teaspoon vanilla extract
3 cups old fashioned rolled oats
1/2 cup raisins
Preheat oven to 350 F. Combine peanut butter, honey, and vanilla in a sauce pan over medium-high flame. Stir occasionally until melted. Remove from flame and pour in oats and raisins. Mix well. Spread mixture into a greased baking dish. Bake for 15 minutes. Let cool completely and cut into bars.
Katie Lee Joel explained that she makes these ahead of time and freezes them. That's a feature I love. Guess what I'm going to make and freeze this weekend? :-)
Click here to see other quick and healthy breakfast ideas.
Monday, August 17, 2009
Will Mandating Restaurants to Provide MORE Information Lead to Healthy Choices?
Does having more information about health and nutrition increase the likelihood of losing weight and becoming fit? Does it make the average person make better choices?
That's a tricky question - especially since I'm a blogger about health and fitness! My entire goal is to provide information and encouragement to those who want to change their health for the better or who want to maintain a healthy lifestyle. So I certainly hope the information I provide is not in vain!
HOWEVER, being a formerly overweight woman myself, I know I spent years knowing and accumulating information about nutrition and exercise, yet I didn't drop the weight.
Currently, the health care reform bill includes a requirement to mandate any restaurant operating at least 20 locations to disclose calorie data in menus. Obviously, restaurants and business owners are in opposition to this provision in the reform bill, while many consumers say it's a good idea - probably because we're an information overload culture that thinks information works magic.
Me? I think information is valuable WHEN someone is ready to receive it and is open to the opportunities that information provides. Notice in my second paragraph, I stated that one of the purposes of my blog was to provide information to those who want to change their health for the better. Otherwise, it simply goes in one ear and out the other. Think of the "Just Say No" campaign to drugs. Some kids listen, some don't. How about smoking campaigns? Again, some listen, some don't. To think disclosing calorie information on a menu will make or break the obesity epidemic in our culture is ludicrous. Lack of information is not our American culture's problem!!!
I obviously think there is power in information - or I wouldn't waste my fingertips typing this blog! But the people who are reading my blog are doing so because they're READY, WANTING, and CHOOSING to receive the information. Those who have no interest will simply skim it or click to the next desired topic on the Web.
So I'm not convinced mandating restaurants to post calorie counts on menus will be worth the cost to the business owners to provide it. Those who are already health conscious will probably be the only ones who actually make a menu choice based on the information! The rest will simply order what they want based on what they want... It seems like spending money to take a stab in the dark.
Share what YOU think!
That's a tricky question - especially since I'm a blogger about health and fitness! My entire goal is to provide information and encouragement to those who want to change their health for the better or who want to maintain a healthy lifestyle. So I certainly hope the information I provide is not in vain!
HOWEVER, being a formerly overweight woman myself, I know I spent years knowing and accumulating information about nutrition and exercise, yet I didn't drop the weight.
Currently, the health care reform bill includes a requirement to mandate any restaurant operating at least 20 locations to disclose calorie data in menus. Obviously, restaurants and business owners are in opposition to this provision in the reform bill, while many consumers say it's a good idea - probably because we're an information overload culture that thinks information works magic.
Me? I think information is valuable WHEN someone is ready to receive it and is open to the opportunities that information provides. Notice in my second paragraph, I stated that one of the purposes of my blog was to provide information to those who want to change their health for the better. Otherwise, it simply goes in one ear and out the other. Think of the "Just Say No" campaign to drugs. Some kids listen, some don't. How about smoking campaigns? Again, some listen, some don't. To think disclosing calorie information on a menu will make or break the obesity epidemic in our culture is ludicrous. Lack of information is not our American culture's problem!!!
I obviously think there is power in information - or I wouldn't waste my fingertips typing this blog! But the people who are reading my blog are doing so because they're READY, WANTING, and CHOOSING to receive the information. Those who have no interest will simply skim it or click to the next desired topic on the Web.
So I'm not convinced mandating restaurants to post calorie counts on menus will be worth the cost to the business owners to provide it. Those who are already health conscious will probably be the only ones who actually make a menu choice based on the information! The rest will simply order what they want based on what they want... It seems like spending money to take a stab in the dark.
Share what YOU think!
Friday, August 14, 2009
A Success Story - Video
As you know by now, I love success stories. They're more than inspiring. They give us hope that maybe - just maybe - we can accomplish a weight-loss/fitness goal, too! In that light, watch the following success story . . . YOU CAN DO IT, TOO!
Visit msnbc.com for Breaking News, World News, and News about the Economy
Tuesday, August 11, 2009
Yoga Works!
My sister is currently about halfway through the P90X program, which I recently completed. She was a skeptic at first. You see, she's an exercise fanatic. Talk about committed? That would be her middle name! She gets up at 5:30 every morning to get her exercise in before work and getting the kids up for school. So she thought the P90X program wasn't a big deal - that it would just like any of her other exercise DVDs.
Wrong.
She not only got hooked on it, but after taking 10 days off for a recent camping/hiking vacation in Colorado, she finally admitted that P90X had indeed worked to increase her strength and stamina. And the extra secret from her? She attributes the yoga in the program to being a large factor in the improvement in her fitness levels. She has a love-hate relationship with yoga like I do! I love what it does for me, but I hate doing it! How's that for honesty?
This is exactly what one of my blog readers encouraged me with when I was beginning the P90X program - that yoga would improve my running abilities, give me more energy, and increase my strength - and to expect the love-hate relationship with it!
So if you're skittish of exercise, and not sure what you should try, why not yoga? You can either join a class at a local gym or simply buy a yoga DVD. For those of you who are already on the road to fitness, you might note a marked improvement in your strength and stamina. For those of you new to exercise, the results from yoga might just surprise you!
Wrong.
She not only got hooked on it, but after taking 10 days off for a recent camping/hiking vacation in Colorado, she finally admitted that P90X had indeed worked to increase her strength and stamina. And the extra secret from her? She attributes the yoga in the program to being a large factor in the improvement in her fitness levels. She has a love-hate relationship with yoga like I do! I love what it does for me, but I hate doing it! How's that for honesty?
This is exactly what one of my blog readers encouraged me with when I was beginning the P90X program - that yoga would improve my running abilities, give me more energy, and increase my strength - and to expect the love-hate relationship with it!
So if you're skittish of exercise, and not sure what you should try, why not yoga? You can either join a class at a local gym or simply buy a yoga DVD. For those of you who are already on the road to fitness, you might note a marked improvement in your strength and stamina. For those of you new to exercise, the results from yoga might just surprise you!
Saturday, August 8, 2009
"If You're Fat, It's Your Fault" - Video
As you can tell by the title of the book "Die Fat or Get Tough," author Steve Siebold creates quite a stir with his outspoken philosophy: If you're fat, it's your fault!
This videotaped interview with Siebold is sure to polarize people! I'd LOVE to hear your thoughts. Do you think he's right on the money? Or dead wrong? This would make interesting "water cooler" conversation!
This videotaped interview with Siebold is sure to polarize people! I'd LOVE to hear your thoughts. Do you think he's right on the money? Or dead wrong? This would make interesting "water cooler" conversation!
Visit msnbc.com for Breaking News, World News, and News about the Economy
Avoid Sandwich Pitfalls - Video
NBC's Today show aired an interview David Zinczenko, the author of Eat This, Not That. The simple premise of his book is that losing weight is easy if you simply know what it is you shove into your mouth - and then make appropriate substitutions.
This particular video highlights sandwich "snafus"... the surprise calories and fat packed into seemingly healthy sandwiches! Zinczenko shares common sense alternatives to these snafus, allowing you to have your sandwich...and eat it too!
This particular video highlights sandwich "snafus"... the surprise calories and fat packed into seemingly healthy sandwiches! Zinczenko shares common sense alternatives to these snafus, allowing you to have your sandwich...and eat it too!
Visit msnbc.com for Breaking News, World News, and News about the Economy
Friday, August 7, 2009
Make a List of Your Excuses
I get this question often: How do you fit in time to exercise? Especially with your busy schedule?
My answer? Just do it!
Yes, as much as we cringe at it, that Nike commercial rings true! It IS indeed simply a matter of "just do it." Exercise is my non-negotiable. It's NOT an option to miss it (unless of course some major catastrophe has occurred in my life or I'm running a fever of 103F!). Truly. That's why there are nights like last night - I was on my elliptical machine until after 11:00 p.m.! My day was so crazy that I literally couldn't fit it in until then, and since I don't allow myself the option to miss a session, I hopped on that big, black, metal beast late at night.
Trust me, I spent years performing sporadic exercise...thinking I was really working hard because I fit in three big walks during a week, or two runs another week. But I had really good reasons why I couldn't exercise on the other days (and some really good "not-so-good" reasons). The good ones? I was up all night with a baby and exhausted, or I had a busy schedule with the kids, or I had to work late to meet a deadline or company was visiting from out of town. The not-so-good excuses? My hang nail hurts, or it might rain, or I've had a hard day so I deserve to just sit on my tush on the couch tonight or my favorite show is on in ten minutes.
The cold, hard facts are your body will suffer in the long run (and probably the short run, too) if every other thing in your life takes precedence over exercise and health.
Make a list today of the good (and not-so-good) excuses why your exercise routine is either non-existent or sporadic. Be very specific. Think through a typical day and write down those secret thoughts that convince you not to exercise. Then make another list - the "why I can and should exercise" list. Put it in your purse, post it on your refrigerator or tape it to your computer monitor so the next time that dark voice tries to convince you with excuses to watch TV instead of exercise, you'll have a physical reminder of why you shouldn't.
My young friend who was determined to lose weight began walking...EVERY DAY. Not just strolling mind you - but power walking. She committed to an hour daily and within only weeks, she dropped 7 pounds. It took clearing her schedule and making consistency with exercise a priority.
I know it may not seem like it now, but trust me, once you get in the groove of making exercise an integral part of your daily life, you'll actually crave it. Really!
My answer? Just do it!
Yes, as much as we cringe at it, that Nike commercial rings true! It IS indeed simply a matter of "just do it." Exercise is my non-negotiable. It's NOT an option to miss it (unless of course some major catastrophe has occurred in my life or I'm running a fever of 103F!). Truly. That's why there are nights like last night - I was on my elliptical machine until after 11:00 p.m.! My day was so crazy that I literally couldn't fit it in until then, and since I don't allow myself the option to miss a session, I hopped on that big, black, metal beast late at night.
Trust me, I spent years performing sporadic exercise...thinking I was really working hard because I fit in three big walks during a week, or two runs another week. But I had really good reasons why I couldn't exercise on the other days (and some really good "not-so-good" reasons). The good ones? I was up all night with a baby and exhausted, or I had a busy schedule with the kids, or I had to work late to meet a deadline or company was visiting from out of town. The not-so-good excuses? My hang nail hurts, or it might rain, or I've had a hard day so I deserve to just sit on my tush on the couch tonight or my favorite show is on in ten minutes.
The cold, hard facts are your body will suffer in the long run (and probably the short run, too) if every other thing in your life takes precedence over exercise and health.
Make a list today of the good (and not-so-good) excuses why your exercise routine is either non-existent or sporadic. Be very specific. Think through a typical day and write down those secret thoughts that convince you not to exercise. Then make another list - the "why I can and should exercise" list. Put it in your purse, post it on your refrigerator or tape it to your computer monitor so the next time that dark voice tries to convince you with excuses to watch TV instead of exercise, you'll have a physical reminder of why you shouldn't.
My young friend who was determined to lose weight began walking...EVERY DAY. Not just strolling mind you - but power walking. She committed to an hour daily and within only weeks, she dropped 7 pounds. It took clearing her schedule and making consistency with exercise a priority.
I know it may not seem like it now, but trust me, once you get in the groove of making exercise an integral part of your daily life, you'll actually crave it. Really!
Wednesday, August 5, 2009
SUMMER VEGETABLE BRUSCHETTA
Yep, another recipe from Clean Eating magazine has made it to my recipe box! It's what I'll be cooking for dinner tomorrow night - Summer Vegetable Bruschetta. Yummy! It's the perfect, easy recipe for all those fresh tomatoes, cucumbers and other veggies that are in abundance during summer! My 13-year-old daughter looked at the recipe with me, and she wants to be a part of preparing it, too.According to the magazine, "This dish is all about the vegetables. For maximum flavor, use the freshest and ripest tomatoes, cucumbers and peppers you can find - ideally from a farmers' market, where the pickings are lush. If you have leftover bruschetta topping, serve it over a grilled chicken breast or fish fillet." Notice the twist on this bruschetta with whole-wheat artisan bread? Mmmm, can't you just taste it now?
SUMMER VEGETABLE BRUSCHETTA
By Jill Silverman Hough
Serves 8
Hands-on time: 30 minutes
Total time: 30 minutes
Hands-on time: 30 minutes
Total time: 30 minutes
INGREDIENTS:
• 8 slices whole-wheat artisan bread (3/4-inch thick each)
• 1/4 cup extra-virgin olive oil
• 4 tsp balsamic vinegar
• 1/2 tsp coarse kosher salt
• 1/2 tsp fresh ground black pepper
• 3 medium tomatoes, cored, seeded and cut into 1/4-inch dice (about 2 1/2 cups)
• 1 small cucumber, peeled, seeded and cut into 1/4-inch dice (about 1 cup)
• 1/2 red bell pepper, cut into 1/4-inch dice (about 1/2 cup)
• 1/2 yellow bell pepper, cut into 1/4-inch dice (about 1/2 cup)
• 1/2 small red onion, finely chopped (about 1/2 cup)
• 1/4 cup fresh basil, chopped
• 2 cloves garlic, halved crosswise
INSTRUCTIONS:
1. Preheat oven to 350°F.
2. Cut each slice of bread in half. Arrange on a large rimmed baking sheet lined with parchment paper and bake until
lightly toasted, turning at about seven minutes. Set aside to cool.
3. Meanwhile, in a large bowl, whisk together oil, vinegar, salt and pepper. Add tomatoes, cucumber, bell peppers,
onion and basil, tossing to coat.
4. Rub toast with cut sides of garlic. Top a slice of toast with 2 1/2-oz vegetable mixture and serve.
NUTRIENTS per serving (2/3 cup topping and 2 slices toast):
CALORIES: 200
TOTAL FAT: 5 g
SAT. FAT: 1 g
CARBS: 29 g
FIBER: 5 g
SUGARS: 7 g
PROTEIN: 8 g
SODIUM: 390 mg
CHOLESTEROL: 0 mg
Monday, August 3, 2009
Five Small Steps to Staying Healthy and Fit
You might look at me and think being healthy and fit is effortless. I write a blog about it, I encourage others about it and I seem to always have the energy to get out there and work at it. Notice the word "seem?"
Little do you know that I'm no different than you, and most every other person that has to struggle to keep pounds at bay. Keeping my weight managed and staying fit is NOT easy - and I only achieve it through constant diligence. Read that again - constant diligence.
According to Rachel Johnson, Ph.D., M.P.H., R.D. of EatingWell.com, there are a few simple strategies to implement every day that will go a long way to toward staying healthy:
1. Take advantage of healthy convenience food.
Yes, this isn't ideal. It's more expensive than homecooked and contains additives. But it's inevitable that you'll have evenings where you're on the run and just grabbing food to satiate hunger. If it makes or breaks the difference between shoving a bunch of junk food in your mouth when you're in a hurry or eating lean protein, veggies, and whole grains through a prepackaged healthy meal - well, the latter makes sense.
2. Schedule exercise into your day and make it non-negotiable.
Let's face it, we schedule everything else in our lives, right? Sometimes down to the quarter hour! If you can schedule in doctor's appointments, meetings and school conferences, then your health is no different. When you arise in the morning, pinpoint the time of day that will work for fitting in a workout. Some people are able to make it the same time, every day (like going to the gym from 5:oo-6:00 after work) and others (like me) have such a crazy schedule that each day is different and I fit in a workout at various times. But it's a non-negotiable that a workout will indeed occur that day!
3. Don't waste calories on bad food.
Have you ever eaten something just because it's served - even if it didn't taste well? Be choosy! If you only get so many calories allotted in a day, don't waste the opportunity to taste delectable food on something that tastes like cardboard! One Thanksgiving morning, someone brought over prepackaged pecan sticky rolls for a treat. One bite and I knew the stuff was cardboard! And knowing that I'd be eating some delicious food later in the day, I opted for a bit of fruit instead. Bypassing the sticky rolls that didn't taste all that great freed me up to eat some delicious food that I wanted later. Choices, choices, choices.
4. Never travel without gym clothes.
This goes for whether you're going to work for the day, or going on a trip. If you're prepared, then you will be able to sieze those opportunities of freed time that sometimes open up unexpectedly. And since you've made exercise a non-negotiable (right?), then being prepared is one more step toward fulfilling that lifestyle choice.
5. Weigh yourself - and often.
Research actually shows that people are more apt to be at a healthy weight if they weigh themselves regularly. We all know pounds creep up slowly. Like a stalker. A two-pound gain turns into a five-pound gain and so on. It becomes overwhelming if left unchecked. I've given myself a five-pound leeway. I know what my upper limit is and if I begin to get close to that, well then I get extra serious about measures to keep it in check (exercise a little longer, or a little harder, or skip a higher-calorie food choice, etc.) By keeping an eye on the scale, you're able to take steps of intervention before you put so much weight on that you're in despair and overwhelmed.
Each of us have strategies that work for our particular lives and circumstances. My daughter jogs during her lunch break at work. I try to never refill a plate (take seconds). Find out what it is that works for you and establish it as routine. Make those small steps a natural part of your life - and who knows? You might just make looking fit easy to everyone else!
Little do you know that I'm no different than you, and most every other person that has to struggle to keep pounds at bay. Keeping my weight managed and staying fit is NOT easy - and I only achieve it through constant diligence. Read that again - constant diligence.
According to Rachel Johnson, Ph.D., M.P.H., R.D. of EatingWell.com, there are a few simple strategies to implement every day that will go a long way to toward staying healthy:
1. Take advantage of healthy convenience food.
Yes, this isn't ideal. It's more expensive than homecooked and contains additives. But it's inevitable that you'll have evenings where you're on the run and just grabbing food to satiate hunger. If it makes or breaks the difference between shoving a bunch of junk food in your mouth when you're in a hurry or eating lean protein, veggies, and whole grains through a prepackaged healthy meal - well, the latter makes sense.
2. Schedule exercise into your day and make it non-negotiable.
Let's face it, we schedule everything else in our lives, right? Sometimes down to the quarter hour! If you can schedule in doctor's appointments, meetings and school conferences, then your health is no different. When you arise in the morning, pinpoint the time of day that will work for fitting in a workout. Some people are able to make it the same time, every day (like going to the gym from 5:oo-6:00 after work) and others (like me) have such a crazy schedule that each day is different and I fit in a workout at various times. But it's a non-negotiable that a workout will indeed occur that day!
3. Don't waste calories on bad food.
Have you ever eaten something just because it's served - even if it didn't taste well? Be choosy! If you only get so many calories allotted in a day, don't waste the opportunity to taste delectable food on something that tastes like cardboard! One Thanksgiving morning, someone brought over prepackaged pecan sticky rolls for a treat. One bite and I knew the stuff was cardboard! And knowing that I'd be eating some delicious food later in the day, I opted for a bit of fruit instead. Bypassing the sticky rolls that didn't taste all that great freed me up to eat some delicious food that I wanted later. Choices, choices, choices.
4. Never travel without gym clothes.
This goes for whether you're going to work for the day, or going on a trip. If you're prepared, then you will be able to sieze those opportunities of freed time that sometimes open up unexpectedly. And since you've made exercise a non-negotiable (right?), then being prepared is one more step toward fulfilling that lifestyle choice.
5. Weigh yourself - and often.
Research actually shows that people are more apt to be at a healthy weight if they weigh themselves regularly. We all know pounds creep up slowly. Like a stalker. A two-pound gain turns into a five-pound gain and so on. It becomes overwhelming if left unchecked. I've given myself a five-pound leeway. I know what my upper limit is and if I begin to get close to that, well then I get extra serious about measures to keep it in check (exercise a little longer, or a little harder, or skip a higher-calorie food choice, etc.) By keeping an eye on the scale, you're able to take steps of intervention before you put so much weight on that you're in despair and overwhelmed.
Each of us have strategies that work for our particular lives and circumstances. My daughter jogs during her lunch break at work. I try to never refill a plate (take seconds). Find out what it is that works for you and establish it as routine. Make those small steps a natural part of your life - and who knows? You might just make looking fit easy to everyone else!
Saturday, August 1, 2009
I Did It! I Completed P90X!
It's official. Today was the last day of my 13-week journey. I'm now a graduate of the P90X program! Yeehaw!
People frequently ask me what I have gotten out of the program. Sure, my muscle definition improved (biceps, triceps, deltoids, abs). But I got so much more than this!
I'm stronger. Let me stay that again - I'M STRONGER. During the program, you keep a log of your strength-training exercises - how many reps with how much weight. It's hysterical to look at how many push ups or chin ups I could do at the beginning of the program compared to the end. Or how my hand weights (dumbbells) increased from 5 pounds to 15 and 20 pounds.
Being a runner, I thought I had endurance down pat. Nope, I learned even more about overcoming limitations and fatigue. I pushed myself through upper body workouts that I thought would kill me! Didn't think I'd ever hear myself grunt through a pull-up routine...my daughter laughed at me through those! On days I jogged, in addition to doing the program, my endurance on the hills noticeably improved. That's a very good thing in mountainous upstate New York!
And commitment? I was committed to exercise before the P90X program. I guess that's a given because this program is for those who are already fit and in a healthy lifestyle of fitness. However, there were no shortcuts allowed here. Every day there was approximately an hour's worth of exercise - regardless. When I run, if I'm busy, I can cut my jog down to three miles instead of six if I need to. Or if I'm feeling under the weather, I can power walk instead of run. But being committed to this 13-week program meant rain or shine, sickness or health, I had to get through an intense hour workout - and over 300 abdominal exercises on certain days! Yikes.
Strength, endurance and commitment are invaluable lessons. Fortunately, they are transferable traits to other areas of our lives!
I challenge you to live a life of exercise. P90X isn't a miracle program. It's the COMMITTING TO A LIFESTYLE OF EXERCISE AND HEALTH that produces the "miracle."
People frequently ask me what I have gotten out of the program. Sure, my muscle definition improved (biceps, triceps, deltoids, abs). But I got so much more than this!
I'm stronger. Let me stay that again - I'M STRONGER. During the program, you keep a log of your strength-training exercises - how many reps with how much weight. It's hysterical to look at how many push ups or chin ups I could do at the beginning of the program compared to the end. Or how my hand weights (dumbbells) increased from 5 pounds to 15 and 20 pounds.
Being a runner, I thought I had endurance down pat. Nope, I learned even more about overcoming limitations and fatigue. I pushed myself through upper body workouts that I thought would kill me! Didn't think I'd ever hear myself grunt through a pull-up routine...my daughter laughed at me through those! On days I jogged, in addition to doing the program, my endurance on the hills noticeably improved. That's a very good thing in mountainous upstate New York!
And commitment? I was committed to exercise before the P90X program. I guess that's a given because this program is for those who are already fit and in a healthy lifestyle of fitness. However, there were no shortcuts allowed here. Every day there was approximately an hour's worth of exercise - regardless. When I run, if I'm busy, I can cut my jog down to three miles instead of six if I need to. Or if I'm feeling under the weather, I can power walk instead of run. But being committed to this 13-week program meant rain or shine, sickness or health, I had to get through an intense hour workout - and over 300 abdominal exercises on certain days! Yikes.
Strength, endurance and commitment are invaluable lessons. Fortunately, they are transferable traits to other areas of our lives!
I challenge you to live a life of exercise. P90X isn't a miracle program. It's the COMMITTING TO A LIFESTYLE OF EXERCISE AND HEALTH that produces the "miracle."
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