By now we all know that it is easier to eat healthy when "eating in" than it is when "eating out". Seeing every ingredient going into a meal allows us to think about our choices much more than when a prepared plate pops in front of us on the table. But, in today's fast paced and busy world sometimes we all need a break from cooking and doing dishes!
So, our trainers came up with a "Top 10 Eating Out Tips" for your enjoyment:
When Eating and Ordering Out...
1) Try to avoid the milk and cream based sauces and soups (example: Clam Chowder, Corn Chowder, Alfredo Pasta, Ranch and Blue Cheese Salad Dressings, etc.)
2) When ordering salads, order them with Balsamic Vinaigrette or Oil and Vinegar Dressing.
3) Try to avoid ordering a “free refills” drink. Drink water with lemon (hot or cold).
4) When they give you an option on the sides (example: french fries, coleslaw, or steamed vegetables) try to pick the one with the most nutrients.
5) Avoid fried options as they are most often fried in very unhealthy types of oils (if not rancid oils)
6) Do not be afraid to ask questions about their beef, chicken, or pork, and go with whichever option is the most naturally raised.
7) Mexican - substitute black beans for refried (this is usually an option), and corn tortillas for flour.
8) Sandwiches – do not be afraid to ask what bread options they offer and go with the one that is made up of whole grains and does not contain bleached flour.
9) Italian - fresh garlic, fresh tomatoes, fresh herbs! Order something creative and fresh to take advantage of eating these healthy items while packed with flavor in a delicious dish. Also, ask if they have any alternative to white flour pasta. Many restaurants will have a whole wheat, spinach, or quinoa option.
10) Chinese/Asian - avoid breaded chicken or fish dishes, and as with Italian restaurants this can be a great opportunity to select a dish with flavors that will jump right out of the dish while still being packed with nutrients (veggies, etc.)
July 31, 2009
May 12, 2009
Spring Cleaning -
#3 Most Searched Subject on Yahoo today - Detox Diets. Warm weather is here which usually means one thing, revealing clothing.
Whether they are popping up on the news, through an online advertisement, in a health magazine, on your celebrity gossip source of choice, or you are actively searching for them - you are no doubt hearing about these “fad diets”.
Cleansing diets, often referred to as "detox diets", focus on the elimination of toxins and harmful compounds from the body. By excluding toxins and stimulants from one's diet, among other mechanisms, a cleanse allows the body's clogged filtering systems (i.e. liver and kidneys) to release its stored toxins and return to its natural function.
First of all, let’s look at where these toxins come from: chemicals such as pesticides, household cleaners, food additives, drugs, pollution, cigarette smoke, and heavy metals like lead that enter the body when we ingest or inhale them.
All too often, “Detox Diets” are grouped together and unfairly analyzed as a whole. Detox Diets/Cleanses are not created equal and should be examined on an individual basis.
When analyzing a Detox Diet –
Don’t:
1) Approach it as an extreme and short term weight loss technique
2) Pay a company a lot of money to provide you with what you already have access to for free – raw and healthy whole foods. While some herbs and vitamin supplements can aid in detoxification, it is primarily the abstention from some foods and consumption of other foods that provides the mechanism for detoxifying your organs.
3) Eat packaged foods labeled as "healthy" that are really filled with preservatives or stripped of their nutrients. Buy fresh fruits and vegetables.
Do:
1) Consider a cleanse as a springboard to more healthy eating habits.
2) Have realistic expectations
3) Use common sense and listen to your body (or a physician, if you need to)
Possible Benefits:
1) More efficient absorption of nutrients
2) More efficient digestive process
3) Increased energy levels
4) Improved concentration
5) Improved sleep patterns
6) Improved eating habits
7) Sharpened sense of smell and taste
8) Weight loss
9) Clearer skin
10) Improved metabolism and/or a lowered "set point" for your body
Possible Objections:
1) Some suggest that detox diets are not needed because the body can detoxify on its own without the help of a detox diet.
2) There are a lack of studies to evidence that detox diets work.
3) Herbal detox products are unproven and expensive. In some cases, they can even be harmful. 4) Detox Diets often have the unwanted side effect of rebound overeating
No matter how extreme the Detox Diet you wish to embark on, remember the goal – to eliminate as many toxins and stimulants from your diet as possible. This means cutting out caffeine, processed or refined foods, sugar (refined, high fructose corn syrup, etc.), alcohol, and smoking.
Keep in mind that Detox Diets are not recommended for the following:
1) Diabetics
2) People taking Medication
3) Pregnant Women
4) Children/Teenagers
5) People with existing health conditions
Lastly, most good detox diets center around eating raw/fresh/whole foods. If you are pursuing a detox diet and you slip up, it may reduce the effectiveness, but don't beat yourself up about it – you are still helping your body by eating those truly healthy foods!
If you want an example of a FREE whole food based cleanse, that has been proven to create great results, follow the link below:
http://www.inspireimagine.com/index_files/reaptotalbodycleanse.htm
#3 Most Searched Subject on Yahoo today - Detox Diets. Warm weather is here which usually means one thing, revealing clothing.
Whether they are popping up on the news, through an online advertisement, in a health magazine, on your celebrity gossip source of choice, or you are actively searching for them - you are no doubt hearing about these “fad diets”.
Cleansing diets, often referred to as "detox diets", focus on the elimination of toxins and harmful compounds from the body. By excluding toxins and stimulants from one's diet, among other mechanisms, a cleanse allows the body's clogged filtering systems (i.e. liver and kidneys) to release its stored toxins and return to its natural function.
First of all, let’s look at where these toxins come from: chemicals such as pesticides, household cleaners, food additives, drugs, pollution, cigarette smoke, and heavy metals like lead that enter the body when we ingest or inhale them.
All too often, “Detox Diets” are grouped together and unfairly analyzed as a whole. Detox Diets/Cleanses are not created equal and should be examined on an individual basis.
When analyzing a Detox Diet –
Don’t:
1) Approach it as an extreme and short term weight loss technique
2) Pay a company a lot of money to provide you with what you already have access to for free – raw and healthy whole foods. While some herbs and vitamin supplements can aid in detoxification, it is primarily the abstention from some foods and consumption of other foods that provides the mechanism for detoxifying your organs.
3) Eat packaged foods labeled as "healthy" that are really filled with preservatives or stripped of their nutrients. Buy fresh fruits and vegetables.
Do:
1) Consider a cleanse as a springboard to more healthy eating habits.
2) Have realistic expectations
3) Use common sense and listen to your body (or a physician, if you need to)
Possible Benefits:
1) More efficient absorption of nutrients
2) More efficient digestive process
3) Increased energy levels
4) Improved concentration
5) Improved sleep patterns
6) Improved eating habits
7) Sharpened sense of smell and taste
8) Weight loss
9) Clearer skin
10) Improved metabolism and/or a lowered "set point" for your body
Possible Objections:
1) Some suggest that detox diets are not needed because the body can detoxify on its own without the help of a detox diet.
2) There are a lack of studies to evidence that detox diets work.
3) Herbal detox products are unproven and expensive. In some cases, they can even be harmful. 4) Detox Diets often have the unwanted side effect of rebound overeating
No matter how extreme the Detox Diet you wish to embark on, remember the goal – to eliminate as many toxins and stimulants from your diet as possible. This means cutting out caffeine, processed or refined foods, sugar (refined, high fructose corn syrup, etc.), alcohol, and smoking.
Keep in mind that Detox Diets are not recommended for the following:
1) Diabetics
2) People taking Medication
3) Pregnant Women
4) Children/Teenagers
5) People with existing health conditions
Lastly, most good detox diets center around eating raw/fresh/whole foods. If you are pursuing a detox diet and you slip up, it may reduce the effectiveness, but don't beat yourself up about it – you are still helping your body by eating those truly healthy foods!
If you want an example of a FREE whole food based cleanse, that has been proven to create great results, follow the link below:
http://www.inspireimagine.com/index_files/reaptotalbodycleanse.htm
April 1, 2009
Recession Proof Health - Part 2
Let's be honest with ourselves, economic recession and stress go hand-in-hand. Unfortunately, there is no fool proof, do-it-yourself guide, to ridding yourself of stress because it is a physical poison that often people are not aware of. The bad news - stress has been linked to anxiety, depression, increased risk of heart disease and stroke, weight gain, difficulty sleeping, loss of concentration and/or memory, increased pain, and gastrointestinal disorders. The good news - there are many techniques out there to help relieve yourself of the dirty "S" word.
We are here to offer you a few simple suggestions that will help you reduce your stress levels and hopefully move you out of harm's way:
1) Exercise - You have heard it before and will hear it again; exercise reduces stress (by way of increasing endorphins which are the brain's feel-good neurotransmitters), releases toxins, and allows you to think more clearly. Thinking more clearly and feeling less stressed increases productivity which allows you to do more with the time you have. For many people these "exercise side-effects" result in making more money.
*Remember, exercise does not have to be expensive. There is no need to throw away your cash on expensive gym memberships and trainers that give you a one-time cookie cutter exercise routine!
Let's be honest with ourselves, economic recession and stress go hand-in-hand. Unfortunately, there is no fool proof, do-it-yourself guide, to ridding yourself of stress because it is a physical poison that often people are not aware of. The bad news - stress has been linked to anxiety, depression, increased risk of heart disease and stroke, weight gain, difficulty sleeping, loss of concentration and/or memory, increased pain, and gastrointestinal disorders. The good news - there are many techniques out there to help relieve yourself of the dirty "S" word.
We are here to offer you a few simple suggestions that will help you reduce your stress levels and hopefully move you out of harm's way:
1) Exercise - You have heard it before and will hear it again; exercise reduces stress (by way of increasing endorphins which are the brain's feel-good neurotransmitters), releases toxins, and allows you to think more clearly. Thinking more clearly and feeling less stressed increases productivity which allows you to do more with the time you have. For many people these "exercise side-effects" result in making more money.
*Remember, exercise does not have to be expensive. There is no need to throw away your cash on expensive gym memberships and trainers that give you a one-time cookie cutter exercise routine!
2) Planning - Planning for meals is not only healthier (in the sense of nutrients for your body) and overall cheaper, but is also conducive to spending time with family. Preparing and enjoying home cooked meals together strengthens the family dynamic, making healthier individuals by making a healthier family, and also foments the sense that the family is "in it together" through whatever recession-caused storms need to be endured. Having a strong support group with open communication is a bullet proof way to reduce your stress levels.
Homemade Teriyaki Salmon on a bed of Brown Rice and Broccoli
3) Nutrients - There are a few scientifically proven nutrients* that will help your body fight the stress:
- Omega 3 Fatty Acids – Help keep cortisol (one of the causes of the fat around your belly) and adrenaline levels down. Found in salmon, tuna, flaxseed oil, kiwi fruit, etc.
- Magnesium – Helps prevent migraine headaches and fatigue. Found in spinach, almonds, artichoke, etc.
- Vitamin C – boosts your immune system and fights the feeling of stress. Found in oranges, cantaloupe, strawberries, bell peppers, etc.
- Fiber – Slowly digested carbohydrates (whole grains) make the brain produce more serotonin. Found in oatmeal, brown rice, whole grain pasta, etc.
- Calcium – Helps reduce muscle spasms and tension. Found in skim milk, yogurt, spinach, etc.
- Folic Acid – proven to reduce stress, anxiety, panic, and depression. Found in broccoli, spinach, fortified whole grain cereals, etc.
*Please follow the Recommended Dietary Allowances for all nutrients.
March 13, 2009
Speaking of Recession - Gym Membership vs Home Gym
If you are anything like the average gym member, hundreds of your dollars are wasted every year on unused gym time. That is not even considering the hassle of sign-up fees, long term contracts, and "extras" that all gyms charge for. Let's face it, gym memberships are expensive and unless you are disciplined enough to consistently hit the weights and join in on the crowded classes, not worth your time and money.
Our recommendation is that you save your hard earned money and set-up a home gym for a fraction of the price. "Home Gym" – these two dirty words, without a doubt, conjure up images in your mind of a giant apparatus taking up half of your living room. Have no fear, we are not recommending you set out this weekend and spend thousands of dollars on a hard to use glorified jungle gym that will just end up as a place to hang your shirts in a couple months. (Don’t feel bad, we have all fallen victim to the optimistic/unrealistic workout equipment purchase.)
We are talking about a cheap and simple Home Gym. Most, if not all, of the components you need for a total body workout can be found at garage sales, Ross, Craigslist, and thrift stores. And best of all, these cheap items can be stashed in small spaces when company comes over.
1) Dumbbells – Either one set of adjustable weight or a couple different weight ranges. This is the most versatile piece of equipment you can purchase and will make hundreds of exercises possible.
2) Exercise Ball – A one size fits all piece of equipment that will allow you to change angles and work many muscle groups.
3) Exercise Band – An easy way to change resistance levels and take your exercises on the road.
4) Medicine Ball – A great way to target your "core muscles." It is especially good for athletes and those working out with a partner.
5) Exercise Mat – For those of you without a carpeted room, exercise mats are cheap and provide a perfect spot to do your floor exercises.
These simple pieces of equipment - coupled with a little bit of know-how, accountability, and motivation - will provide you with more than enough to get a consistently great total body workout – without the long term time and monetary commitment!
If you are anything like the average gym member, hundreds of your dollars are wasted every year on unused gym time. That is not even considering the hassle of sign-up fees, long term contracts, and "extras" that all gyms charge for. Let's face it, gym memberships are expensive and unless you are disciplined enough to consistently hit the weights and join in on the crowded classes, not worth your time and money.
Our recommendation is that you save your hard earned money and set-up a home gym for a fraction of the price. "Home Gym" – these two dirty words, without a doubt, conjure up images in your mind of a giant apparatus taking up half of your living room. Have no fear, we are not recommending you set out this weekend and spend thousands of dollars on a hard to use glorified jungle gym that will just end up as a place to hang your shirts in a couple months. (Don’t feel bad, we have all fallen victim to the optimistic/unrealistic workout equipment purchase.)
We are talking about a cheap and simple Home Gym. Most, if not all, of the components you need for a total body workout can be found at garage sales, Ross, Craigslist, and thrift stores. And best of all, these cheap items can be stashed in small spaces when company comes over.1) Dumbbells – Either one set of adjustable weight or a couple different weight ranges. This is the most versatile piece of equipment you can purchase and will make hundreds of exercises possible.
2) Exercise Ball – A one size fits all piece of equipment that will allow you to change angles and work many muscle groups.
3) Exercise Band – An easy way to change resistance levels and take your exercises on the road.
4) Medicine Ball – A great way to target your "core muscles." It is especially good for athletes and those working out with a partner.
5) Exercise Mat – For those of you without a carpeted room, exercise mats are cheap and provide a perfect spot to do your floor exercises.
These simple pieces of equipment - coupled with a little bit of know-how, accountability, and motivation - will provide you with more than enough to get a consistently great total body workout – without the long term time and monetary commitment!
March 6, 2009
Recession Proof Health – Part 1
The money may be gone but your health does not have to leave with it. It is no surprise in today’s economy that people are trying to cut back on exercise and food expenses. We are here to give you some strategies that prove that good health does not have to come with a big price tag!
Did you know that McDonalds’ US sales grew 5 percent last quarter? Which raises another question: Just because it is labeled “fast” and they offer “value meals” are you really saving money?
“Eating In” vs. “Eating Out”
As an experiment conducted by www.getrichslowly.org , Rob Cockerham spent all of one month “eating in”, consuming only food from grocery stores. He calculated that he spent $11.55 per day on food and drink. (If you subtract alcohol, he spent $8.65 per day.) He spent 48 minutes per day preparing food.
The next month, Cockerham ate all of his meals in restaurants. He spent an average of $20.08 per day. (He also left just over $1 per day in tips.) But it didn’t just cost more money to eat out:
“The big surprise, for me, was how long it took to eat out. It was easy, when I was eating in, to whip up many meals in less than 8 minutes, but it was almost impossible to get my food that fast when eating out.”
“Eating In” is not only cheaper, but it is also healthier. The typical response to this fact is, “time is money and the time and effort it takes to plan and shop for meals does not make it worth it”. Following are a couple tips on ways to get the most bang for your food buck:
1) Buy bulk…if you will eat it - Take a look at the bottom shelves of your local grocery store – chances are that you will find some great deals on bulk brown rice and beans (both are healthy and cheap for a growing family)
2) Eat more fiber – Whole grains and Seasonal Vegetables will leave you satisfied for longer after a meal and you will eat less overall.
3) Stretch the meat – Plan meals that will allow the pricey meat you buy to work for you. Casseroles, Salads, and Stir Frys are great ways for your family to get the protein they need without overeating on the most expensive portion of the meal.
4) Stop buying prepared food - Not only do they contain harmful preservatives, but ounce for ounce, they are much more expensive.
5) Buy skim milk - It is usually about 10% cheaper than 2% milk…and lower in fat. If you are not sold on skim milk, you may consider giving up milk largely or entirely. Rice milk can be kept unopened on your shelf, unrefrigerated, which allows you to buy in bulk.
"Our food should be our medicine and our medicine should be our food."~ Hippocrates
Why wait until the economy forces you to make stark changes to your lifestyle? Isn't be better to make choices now that give you and your family more money to save for a rainy day? Also keep in mind that healthy eating, resulting in saving money and combined with exercising sensibly, will help reduce your stress levels during the recession. But, this blog post is just the tip of the iceberg of how pursuing greater health can help you weather these rough economic waters.... stay tuned for Part 2!
February 27, 2009
Recipe of the Week - Healthy Tomato Basil Soup
Ingredients:
-3 tbs extra virgin olive oil
-1 large yellow onion - sliced
-1 large carrot - peeled and grated
-1 large can of diced tomatos
-1/2 cup lightly packed fresh basil OR 1 tbs dried basil
-3/4 tsp sugar
-1/8 tsp ground pepper
-1 3/4 cup chicken broth
-Salt to taste
Directions:
1) In large sauce pan heat olive oil over medium heat, add onion and carrot. Cook until the onion is translucent.
2) Stir in tomatoes, basil, sugar, and pepper. Heat to boiling, stirring constantly.
3) Reduce heat and simmer covered for 10 minutes.
4) Cool slightly. Poor into food processor/blender and puree until smooth.
5) Return everything to pan, stir in broth and salt, heat until steaming.
6) Garnish with thin slices of lemon and serve.
Ingredients:
-3 tbs extra virgin olive oil
-1 large yellow onion - sliced
-1 large carrot - peeled and grated
-1 large can of diced tomatos
-1/2 cup lightly packed fresh basil OR 1 tbs dried basil
-3/4 tsp sugar
-1/8 tsp ground pepper
-1 3/4 cup chicken broth
-Salt to taste
Directions:
1) In large sauce pan heat olive oil over medium heat, add onion and carrot. Cook until the onion is translucent.
2) Stir in tomatoes, basil, sugar, and pepper. Heat to boiling, stirring constantly.
3) Reduce heat and simmer covered for 10 minutes.
4) Cool slightly. Poor into food processor/blender and puree until smooth.
5) Return everything to pan, stir in broth and salt, heat until steaming.
6) Garnish with thin slices of lemon and serve.
Exercise of the Week - Spiderman Push-Ups
Spiderman Push-Ups provide a great total body workout that increases your balance and strength without a big time commitment or dependency on equipment!
- Starting Position: Regular push-up position with hands at least shoulder width apart.
- Movement: As you lower your body towards the floor, draw one knee up to the outside of your elbow, keeping your body as straight/level as possible. Return same leg to starting position as you push back up. Repeat movement alternating legs.
*For those of you lacking the upper-body strength for this exercise, it can be modified by performing the same movement, only on your knees in the "girl push-up" position.
Spiderman Push-Ups provide a great total body workout that increases your balance and strength without a big time commitment or dependency on equipment!
- Starting Position: Regular push-up position with hands at least shoulder width apart.
- Movement: As you lower your body towards the floor, draw one knee up to the outside of your elbow, keeping your body as straight/level as possible. Return same leg to starting position as you push back up. Repeat movement alternating legs.
*For those of you lacking the upper-body strength for this exercise, it can be modified by performing the same movement, only on your knees in the "girl push-up" position.
February 20, 2009
Recipe of the Week - Healthy, Fast, and Easy Taco Salad
Ingredients:
1 lb Ground Turkey
1 cup frozen Corn
1 16 oz can Black Beans
Romaine Lettuce
Tortilla Chips
Tomatoes
Salsa
Dressing:
1 part Ketchup
1 part Extra Virgin Olive Oil
1 part Vinegar
1 tsp Onion Powder
1 tsp Garlic Powder
-Mix
Directions:
1) Sauté Ground Turkey until golden brown
2) Mix in frozen corn and can of black beans and heat until corn is cooked
3) On plates lay down a bed of lettuce followed by broken up tortilla chips
4) Divide turkey, corn, bean mixture (warm) between plates on the bed of lettuce/chips
5) Top with plenty of chopped tomatoes
6) Add an even mixture of dressing (above) and salsa to the top of salad
Ingredients:
1 lb Ground Turkey
1 cup frozen Corn
1 16 oz can Black Beans
Romaine Lettuce
Tortilla Chips
Tomatoes
Salsa
Dressing:
1 part Ketchup
1 part Extra Virgin Olive Oil
1 part Vinegar
1 tsp Onion Powder
1 tsp Garlic Powder
-Mix
Directions:
1) Sauté Ground Turkey until golden brown
2) Mix in frozen corn and can of black beans and heat until corn is cooked
3) On plates lay down a bed of lettuce followed by broken up tortilla chips
4) Divide turkey, corn, bean mixture (warm) between plates on the bed of lettuce/chips
5) Top with plenty of chopped tomatoes
6) Add an even mixture of dressing (above) and salsa to the top of salad
February 13, 2009
Recipe of the Week - Homemade Chicken Noodle Soup
Ingredients:
- 1 cup carrots - chopped
- 1 cup onion - chopped
- 1 cup celery - chopped
- 3 chicken breasts - skinned
- 6 cups chicken broth
- 2-3 cups water
- 1 1/2 cloves garlic
- 1/2 tsp salt
- 1 1/2 tsp thyme
- 1/2 tsp pepper
- 12 oz Grandma's Homemade Noodles (in frozen section) OR wide egg noodles
- Chopped Parsley (optional)
Directions:
1) Put all ingredients except noodles and parsley in soup kettle, and bring to a boil
2) Cover and simmer for 45 minutes, stirring occasionally
3) After 45 minutes remove chicken breasts, cool them, and shred meat
4) Put chicken back in and turn heat up to a boil
5) Dump in pasta, stir occasionally, and cook until pasta is done to liking
6) Garnish with parsley (optional)
*If freezing, cook noodles separately
Ingredients:
- 1 cup carrots - chopped
- 1 cup onion - chopped
- 1 cup celery - chopped
- 3 chicken breasts - skinned
- 6 cups chicken broth
- 2-3 cups water
- 1 1/2 cloves garlic
- 1/2 tsp salt
- 1 1/2 tsp thyme
- 1/2 tsp pepper
- 12 oz Grandma's Homemade Noodles (in frozen section) OR wide egg noodles
- Chopped Parsley (optional)
Directions:
1) Put all ingredients except noodles and parsley in soup kettle, and bring to a boil
2) Cover and simmer for 45 minutes, stirring occasionally
3) After 45 minutes remove chicken breasts, cool them, and shred meat
4) Put chicken back in and turn heat up to a boil
5) Dump in pasta, stir occasionally, and cook until pasta is done to liking
6) Garnish with parsley (optional)
*If freezing, cook noodles separately
Exercise of the Week - Curl, Press, Calf Raise
1) Starting Position: Standing feet shoulder width apart, knees slightly bent, with dumbbells relaxed down by your sides, palms facing in toward thighs.
2) Movement: Curl the dumbbells up toward shoulders. Rotate palms so they face away from you as you press the dumbbells up over your head. While keeping your balance, raise up onto your toes. Reverse these steps and return to the starting position.
*Remember - never lock-out your joints, keep your abs pulled in, and continue to breathe!
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