Traveling, for some people, becomes a huge downfall for all their hard work and efforts for trying to stay healthy. The restaurant food. The lack of exercise. The lack of structure, and sometimes the lack of energy. It's hard to focus on being healthy when you have all these roadblocks in your way.
I've put together some helpful tips that have actually kept me sane and somewhat healthy while traveling. Some of them I got from other recourse's, and some of them I got from my own experience.
Hope this helps you for the next time you're scared to gain all your weight back from your next vacation! It's absolutely helped for me! Even with how much good food I still indulge while away.
Jet Lag: Here are some great pointers for beating jet lag. First, don't drink alcohol or caffeinated beverages on the plane. Drink plenty of water, and eat whole grain carbohydrates which may help calm your nerves. Then, after getting to your destination, take a ten-to twenty-minute walk as soon as possible, and eat a light snack. If you think you'd like a little nap, you will want to keep it to less than an hour-so you'll still be able to get to sleep at night.
Never Stop Moving: On a long flight it's important to get up every half hour and move around for a full minute to keep your circulation moving. Or if you're in tight quarters and can't get up, "wiggle" while you sit. Lift your heels and move them from side to side. Bounce your legs up and down on the balls of your feet, then put your heels on the floor, lift your toes, and wag them from side to side. Another good idea is to wear compression socks which gently "hug" your legs, helping to keep blood flowing back to your heart.
Eat Energizing Snacks: Airports and rest areas are notorious for snacks like chips, candy bars and soda-which are not only unhealthy, but can also drain your energy. A good idea is to take along raw seeds, carrots, apples and celery sticks, slices of green and red pepper, or fresh fruit. These enzyme-rich foods will help you maintain your energy much more effectively. Granola bars can also be tasty and are easy to travel with.
Take the Stairs: Remember, it's the small and simple that lose those pounds, not the dramatic changes. Those stairs might become your only source of exercise. Hotel stairs are a fantastic way to keep that heart pumping, especially if your on the 3rd or 4th floor. Take advantage of anything that can get your heart rate up-even if it's just for 10 minutes. Skip the elevator.
Drink Your Water: Water is always something most people forget while away. Always remember to get water whenever you think to. Pack a water bottle so when you see it, you'll think to fill it up and keep it close. Also, my suggestion for you is to drink 2 glasses of water before your meal comes, every meal. This helps you feel more full before your meal actually gets to you. Therefore taking in fewer calories. When you're traveling you want to eat till you're satisfied, not till you're sick.
Use that Down Time Wisely: Take full advantage of that down time. I don't mean go to the nearest gym and workout for an hour. I mean, stop to catch your breath. Literally take deep breaths. Stretch. Go for a walk. I promise you, you will feel more pro-active and energized if you wake up just 15 minutes earlier and go for a walk. Who knows, you might explore some things you've never seen before wherever your staying. The more your blood is regulated, the more balanced and over all healthy you will feel. Taking time for yourself is just as important as anything else that you do to improve yourself. A balanced lifestyle fosters a balanced mind.
Forgive Yourself: You know that there will be times when desserts will be irresistible. It's OK to indulge once in awhile, but the most important thing you can remember is to forgive yourself. Don't beat yourself up. Realize you slipped, forgive yourself and move on. Don't dwell on it and think you have to start over. Just promise yourself that you will eat healthy the next meal and find time to throw in an extra 10 minutes to your walk, or workout. Simple as that.
Tuesday, June 7, 2011
Staying Fit While Traveling
Wednesday, April 6, 2011
Starting over!
Every one of us hits a point where we've either lost motivation, our drive, or our reason to eat healthy and exercise. If you've never hit that point, will you please leave a comment of your deepest secrets of how to avoid that? Thank you.
For the rest of us, it comes whether we like it or not. We live in a time (and country) where food is everything. Our entertainment, our pleasure, our moods, and every part of our day is revolved around what time it is simply so we can eat. With so much of our lives being surrounded by food it's hard to avoid the good stuff (unhealthy). Little by little, taste by taste, we lose our drive.
Unfortunetely staying motivated is a life long goal. So it's absolutely normal to fall a little behind and need that boost back up. For some of us, it might be every day or every year. No matter how often we lose our motivation, we all go through it.
I have a few tips that have helped me with food and exercise that I'd love to share in hopes that it will help a little:).
2 things to remember before getting started with eating healthier:
1. Take each day meal by meal. Don't ever get motivated and say you're going to eat healthy for the rest of the year, or even month. Promise yourself you're going to eat healthy for the next meal. That's all you need. Meal by meal.
2. The last bite tastes the exact same as the first. Portion control is a never ending battle, but doable. Definitely doable. Something that helps me with dessert is to keep telling myself that no matter how much I eat of this cake, brownie or doughnut, every bite will taste the same. So 1-2 bites is all I really need. After that I'm just making myself sick and that ruins the whole experience for me.
2 tips that help with having the drive to exercise daily:
1. Exercise doesn't have to be 1 hour of sweat and nausea. It simply has to be 20 minutes of getting that heart rate higher. A walk outside, grocery shopping, cleaning, biking, weight lifts between commercials, rollerblading. Next time you feel like you're not in the mood to take 1-2 hours of working your hardest, stop and tell yourself today is a "half an hour of walking" day. It's as simple as that. People that end up skipping an exercise class or their normal routine end up doing nothing that day. It's not all or nothing. It's all or keeping it simple. If today has to be a simple day, then it's a simple day. Don't forget you're body all together just because you're not in the mood to run. Find something more enjoyable and less straining.
2. Do what you love. If you don't love something that keeps you active, then you haven't found it yet. There are more than a million ways to stay active and exercise. If you've decided that the only way to stay active is running or weights..you are very mistaken my friend. Find something, or a routine that you look forward to. If you don't look forward to it, then I can promise you it won't be a part of your life for that long. Trial and error. Go for a hike in the mountains. Don't like it? Try something else. Learn to swim. By a pair of roller blades. Invest in a new stroller that makes it easier to run/walk with your kid. Save up money and buy 10 new songs that you've been wanting for some time. All these small and simple decisions will lead you to more firm habits that are harder to break and a healthier you. Once you find that something that you love, you will know because it won't be something that you dread, it will be something you can't live without.
Wednesday, March 9, 2011
Motivational Quotes
"Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” – Edward Stanley
…“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.” – Mike Adams, author, investigative journalist, educator
...“Our food should be our medicine and our medicine should be our food.” – Hippocrates
"You don't drown by falling in the water. You drown by staying there."-unknown author
Benjamin Franklin- "You may delay, but time will not."
Winston Churchill- "Never, never, never, never give up."
"Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat."
-Jill Johnson-
Monday, February 28, 2011
Imagine That!
Did You Know....
Researches found that people consume less of a food if they first imagine themselves eating it. Study participants were instructed to picture themselves either eating M&M's or popping quarters into a washing machine. Then they were offered M&M's. People were had imagined eating the candy at fewer M&M's than those whose minds were on laundry. The authors say thinking about a food's taste, smell or appearance can increase appetite, but that visualizing actually consuming the food can, in effect, help you fill up.
(Source: Science, Dec. 10, 2010)
**side note-before me and my husband starting going off sugar for the dreaded 12 months, to prepare ourselves we read in a book that in able to resist the desserts that you know you're about to face, go through each dessert in your mind and imagine saying "no" to them. Surprisingly, that's been the one thing that has got us through resisting sugar. So if you know what desserts are being made or eaten that night, go through and say "no" to yourself before you arrive....it will help, I promise!
Monday, February 21, 2011
Natural Remedies for the Cold and Flu
Echinacea
Echinacea is an herbal supplement that can boost immune system activity. But it’s unclear whether this boost helps fight off colds or flu. Some researchers have reported no benefits, but at least one recent study paints a more positive picture. Participants who took echinacea shortened their colds by an average of 1.4 days. Still, experts remain skeptical, and it’s best to check with a doctor before trying this or other herbal remedies.
Zinc
Some studies show that Zinc appears to have antiviral properties. There is some evidence the mineral may prevent the formation of certain proteins that cold viruses use to reproduce themselves. While zinc does not appear to help prevent colds, some research suggests it may help shorten cold symptom duration. The FDA recommends against using zinc nasal products for colds because of reports of permanent loss of smell.
Vitamin C
The cold-fighting prowess of vitamin C remains uncertain. While vitamin C doesn't seem to prevent colds, some studies suggest it can help shorten the duration of the common cold slightly. In one large study, people recovered from colds more quickly after taking a megadose (8,000 milligrams) on the first day of the cold. But taking more than 2,000 milligrams of vitamin C per day may cause kidney stones and diarrhea.
Chicken Soup
Grandma was onto something. Chicken soup may help cold symptoms in more than one way. Inhaling the steam can ease nasal congestion. Sipping spoonfuls of fluid can help avoid dehydration. And some advocates say the soup may soothe inflammation. Researchers have found chicken soup has anti-inflammatory properties in the lab, though it’s unclear whether this effect translates to real-world colds.
Hot Tea-for us Mormons, Herbal is a perfect substitute.
Drinking hot tea offers some of the same benefits as chicken soup. Inhaling the steam relieves congestion, while swallowing the fluid soothes the throat and keeps you hydrated. Black and green teas have the added bonus of being loaded with disease-fighting antioxidants.
Garlic
Garlic has long been touted for legendary germ-fighting abilities. While there is not enough research to recommend it as a cold remedy, garlic is very nutritious. In addition, it can help spice up your meals when a stuffy nose makes everything taste bland.
Steam/Humidifier
For a heavy dose of steam, use a room humidifier – or simply sit in the bathroom with the door shut and a hot shower running. Breathing in steam can break up congestion in the nasal passages, offering relief from a stuffy or runny nose.
Saline Drops
Dripping saltwater into the nose can remove virus and bacteria particles, while reducing congestion. Try over-the-counter saline drops, or make your own by mixing 8 ounces of warm water with 1/4 teaspoon salt and 1/4 teaspoon baking soda. Use a bulb syringe to squirt the mixture into one nostril while holding the other one closed. Repeat 2-3 times and then do the other side.
Neti Pot
For a more systematic nasal rinse, the neti pot is an option. This small ceramic pot is used to flush out the nasal passages with a saltwater solution – a process known as nasal irrigation. The result is thinner mucus that drains more easily. Research suggests neti pots are useful in relieving sinus symptoms, such as congestion, pressure, and facial pain, particularly in patients with chronic sinus troubles.
Menthol Ointment
Days of wiping and blowing your nose can leave the skin around your nostrils sore and irritated. A simple remedy is to dab a menthol-infused ointment under, but not in, the nose. Menthol has mild numbing agents that can relieve the pain of raw skin. As an added benefit, breathing in the medicated vapors that contain menthol or camphor can help open clogged passages and relieve cough due to colds. Use only in children over 2 years of age.
Saltwater Gargle
For a sore throat, the traditional saltwater gargle has merit. Gargling warm water with a teaspoon of salt four times daily can help keep a scratchy throat moist.
Nasal Strips
Another strategy for relieving nighttime congestion is to try over-the-counter nasal strips. These are strips of tape worn on the bridge of the nose to open the nasal passages. While they can’t unclog the nose, they do create more space for airflow.
Let Your Fever Work
A fever is the original natural remedy. The rise in temperature actively fights colds and flu by making your body inhospitable for germs. Endure a moderate fever for a couple of days to get better faster. Just be sure to stay well hydrated. Call your doctor right away if the fever is over 105, unless it comes down quickly with treatment. In infants 3 months or younger call your doctor for any fever greater than 100.4. Children with a fever of less than 102 usually don’t require treatment unless they’re uncomfortable.
Bed Rest
With our busy lives, most of us loathe to spend a day or two under the covers. But getting plenty of rest lets your body direct more energy to fighting off germs. Staying warm is also important, so tuck yourself in and give your immune cells a leg up in their noble battle.
Saturday, February 5, 2011
Please Pass the Potassium
Did you Know that eating a diet high in potassium may help stave off type 2 diabetes, according to a large study. Potassium is an essential mineral (found in foods like bananas and prunes) that is believed to stimulate the production of insulin, the blood glucose-lowering hormone that is deficient in people with diabetes.
Participants with the highest potassium levels at the start of the study were 64 percent less likely to develop type 2 diabetes in the following 17 years than those with the lowest levels. Take note-people with kidney problems or who take certain medications may need to limit their potassium intake and should check with a doctor before changing their diet.
(Source: Diabetic Forecast)
Monday, December 27, 2010
Getting Back on Your Feet!
I hope every one had a wonderful Christmas!!
As I'm sitting here thinking "how in the world am I going to get motivated again", I can't help but feel we're all in the same boat! Christmas and New Years is the hardest time of year to stay motivated and maintain your weight in my opinion. With all the treats being brought to your house by friends, all the desserts being offered at parties, and all the sweets being made in your own kitchen it leaves it almost impossible to resist. And good for you for not resisting! That's such a huge part of the Holiday that makes it so wonderful.
So what do you after the Holiday is over and your left feeling large and lazy? We start again...
The first step to starting fresh and getting motivated is to forgive yourself! Forgive yourself right now for eating everything and anything you wanted. Forgive yourself for giving in when the homemade fudge was right at your finger tips. Forgive yourself for eating an extra plate of cookies, and forgive yourself for getting 3 servings of pie instead of just one. You need to realize it's 100% normal and perfectly human to enjoy such good foods in life!
Step 2 is realizing your body will forgive you too! The second you change your eating, or just stop eating all the sugar you've been inhaling for the past month, your body will immediately start working with you, and not against you. Your body wants to feel healthy just as bad as you do. So remember your body isn't out to get you when those numbers are getting higher on the scale...it's working with you. The second you decide to change your eating and exercise more, your body is right along with you and wants the change just as bad......and it will change, if you make changes too.
Step 3, start small. Rid the thought right now of, "I'm going to lose X amount of weight starting January 1st!". Never leave it to January 1st to start. Start right now. I don't mean go to the gym right now, I mean your next meal decide you're going to eat a little healthier. Not the rest of the day, just your next meal. Once you get this pattern down, you'll start to notice your thinking WILL be for every meal and before you know it, you're going an entire day without treats, or your portions are getting smaller. When it comes to exercising, start small by taking a morning walk half an hour after you wake up. Or an evening walk right after dinner. Just 20 minutes is all you need. Or start small by stretching your body for 15 minutes before you go to bed, and after you wake up. These small and simple steps are key to helping you get back on your feet. 20 minutes a day is all you need. It doesn't have to be 20 minutes of strenuous, bullet sweat, aching workouts. It can be a simple walk around the neighborhood, or deep breathing for 15 minutes while stretching.
And last but certainly not least, step 4 is always remember...YOU'RE NOT ALONE! No matter how fat, or unmotivated you feel you are, you're not the only one who feels this fat and lazy. We all need to start over in different parts of the year, or life for that matter. So don't think for a second you're the only one without will power. It's human. We are human. We can't do everything. Or maybe we can do everything. We can eat sugar, and still be motivated. We can enjoy the Holidays without beating ourselves up, and we can give ourselves a break and get back on our feet!
So from one "feeling fat and lazy" to another, let's all get our bodies feeling healthy and energetic again, and starting this New Year with a different mind set! And just like the picture, this is me saying, "WE CAN DO IT!"
HAPPY HOLIDAYS!
Your Friend,
Melissa Elder
Wednesday, October 20, 2010
Strictly for Cereal Lovers
When I was diagnosed, one of the first things I had to get rid of was cereal. Mmmmm, cereal! My second love. It wasn't for about 2 years after I was diagnosed that I dared to eat my first bowl of cereal, which by the way tasted like heaven on earth. But even the taste couldn't convince me that it was good for me, from what the nutritionist had said. The doctor and my dietitian had said cereal was empty calories with not a lot nutrients, therefore leaving it a bad choice for breakfast.
Thank goodness for research! And even more grateful for the companies trying to keep up to the "healthy" world. If you haven't noticed, everyone is trying to make their product healthier. Cereal companies are one of those manufacturers who are trying to keep up to the health and doing a great job at it.
According to researches it's better than most breakfasts!!! (I'm not lying when I say this was the best thing I've read in a long time!)
In a study of nearly 10,000 kids and teens, researchers learned that those who ate any type of cereal every morning got more fiber and nutrients than breakfast skippers or those who at other types of breakfasts. kids who didn't have breakfast, on the other hand, ate more sugar daily and were more likely to be obese. Though the study looked at cereal eaters in general, it's smarter to always stick to varieties that are low in sugar and high fiber.
After looking strictly at cereal labels and paying close attention to my sugars after eating certain brand's, I compiled this list of cereals I trust with my health and Diabetes. I'd recommend these to anyone, and so would my nutritionist:
- Kashi GoLean
- All-Bran Raisin Bran
- Fiber One
- Barbara’s Shredded Spoonfuls
- Cheerios
- Kellogg’s Complete Oat Bran Flakes
- Grape Nuts
- Quaker Oatmeal Squares
- Shredded Wheat ‘n Bran 100% Natural Whole Wheat MiniWheats
- Total Whole Grain
If none of these cereal suit your fancy, always look at the nutrition label and make sure they have more than 3 grams of fiber, less than 45 grams of carbs, and around 2.5 grams of fat. If there's any protein, that's wonderful-but fiber is better for mornings.
(Source: Journal of the American Dietetic Association, July 2010)
Tuesday, October 12, 2010
The Spinach That Won't Make You Cringe
Growing up, I'm sure most of us cringed at the thought of eating spinach for dinner. Well, guess what-mom was right when she said spinach was good for you!
Turns out, calorie for calorie, this vegetable is an incredible power food. In fact, the nutritional benefits are so great, you can eat as much of this awesomeness as you like and still look fabulous. "Packed with folic acid, vitamins A, C, and E and a huge mix of antioxidants, it also contains flavonoids, which are thought to slow the cognitivie decline that accompanies aging", says cityhealth staff of the Healthy Utah Magazine.
Other health benefits include lowering blood pressure, reducing the risk of heart disease, anemia, and cancer risks.
Here are some recipes of some great smoothie's, that include spinach, next time you're wanting something sweet, and something incredibly healthy.
(Sources: Healthy Utah, Citihealth Staff, and UThealth.com.)
Friday, September 17, 2010
The Benefits of Sex
A big health benefit of sex is lower blood pressure and overall stress reduction, according to researchers from Scotland who reported their findings in the journal Biological Psychology. They studied 24 women and 22 men who kept records of their sexual activity. Then the researchers subjected them to stressful situations -- such as speaking in public and doing verbal arithmetic -- and noted their blood pressure response to stress.
Those who had intercourse had better responses to stress than those who engaged in other sexual behaviors or abstained.
Another study published in the same journal found that frequent intercourse was associated with lower diastolic blood pressure in cohabiting participants. Yet other research found a link between partner hugs and lower blood pressure in women.
2. Sex Boosts Immunity
Good sexual health may mean better physical health. Having sex once or twice a week has been linked with higher levels of an antibody called immunoglobulin A or IgA, which can protect you from getting colds and other infections. Scientists at Wilkes University in Wilkes-Barre, Pa., took samples of saliva, which contain IgA, from 112 college students who reported the frequency of sex they had.
Those in the "frequent" group -- once or twice a week -- had higher levels of IgA than those in the other three groups -- who reported being abstinent, having sex less than once a week, or having it very often, three or more times weekly.
3. Sex Burns Calories
Thirty minutes of sex burns 85 calories or more. It may not sound like much, but it adds up: 42 half-hour sessions will burn 3,570 calories, more than enough to lose a pound. Doubling up, you could drop that pound in 21 hour-long sessions.
"Sex is a great mode of exercise," says Patti Britton, PhD, a Los Angeles sexologist and president of the American Association of Sexuality Educators and Therapists. It takes work, from both a physical and psychological perspective, to do it well, she says.
While some older folks may worry that the efforts expended during sex could cause a stroke, that's not so, according to researchers from England. In a study published in the Journal of Epidemiology and Community Health, scientists found frequency of sex was not associated with stroke in the 914 men they followed for 20 years.
And the heart health benefits of sex don't end there. The researchers also found that having sex twice or more a week reduced the risk of fatal heart attack by half for the men, compared with those who had sex less than once a month.
5. Sex Boosts Self-Esteem
Boosting self-esteem was one of 237 reasons people have sex, collected by University of Texas researchers and published in the Archives of Sexual Behavior.
That finding makes sense to Gina Ogden, PhD, a sex therapist and marriage and family therapist in Cambridge, Mass., although she finds that those who already have self-esteem say they sometimes have sex to feel even better. "One of the reasons people say they have sex is to feel good about themselves," she tells WebMD. "Great sex begins with self-esteem, and it raises it. If the sex is loving, connected, and what you want, it raises it."
6. Sex Improves Intimacy
Having sex and orgasms increases levels of the hormone oxytocin, the so-called love hormone, which helps us bond and build trust. Researchers from the University of Pittsburgh and the University of North Carolina evaluated 59 premenopausal women before and after warm contact with their husbands and partners ending with hugs. They found that the more contact, the higher the oxytocin levels.
"Oxytocin allows us to feel the urge to nurture and to bond," Britton says.
Higher oxytocin has also been linked with a feeling of generosity. So if you're feeling suddenly more generous toward your partner than usual, credit the love hormone.
7. Sex Reduces Pain
As the hormone oxytocin surges, endorphins increase, and pain declines. So if your headache, arthritis pain, or PMS symptoms seem to improve after sex, you can thank those higher oxytocin levels.
In a study published in the Bulletin of Experimental Biology and Medicine, 48 volunteers who inhaled oxytocin vapor and then had their fingers pricked lowered their pain threshold by more than half.
8. Sex Reduces Prostate Cancer Risk
Frequent ejaculations, especially in 20-something men, may reduce the risk of prostate cancer later in life, Australian researchers reported in the British Journal of Urology International. When they followed men diagnosed with prostate cancer and those without, they found no association of prostate cancer with the number of sexual partners as the men reached their 30s, 40s, and 50s.
But they found men who had five or more ejaculations weekly while in their 20s reduced their risk of getting prostate cancer later by a third.
Another study, reported in the Journal of the American Medical Association, found that frequent ejaculations, 21 or more a month, were linked to lower prostate cancer risk in older men, as well, compared with less frequent ejaculations of four to seven monthly.
For women, doing a few pelvic floor muscle exercises known as Kegels during sex offers a couple of benefits. You will enjoy more pleasure, and you'll also strengthen the area and help to minimize the risk of incontinence later in life.
To do a basic Kegel exercise, tighten the muscles of your pelvic floor, as if you're trying to stop the flow of urine. Count to three, then release.
10. Sex Helps You Sleep Better
The oxytocin released during orgasm also promotes sleep, according to research.
And getting enough sleep has been linked with a host of other good things, such as maintaining a healthy weight and blood pressure. Something to think about, especially if you've been wondering why your guy can be active one minute and snoring the next.
Monday, August 23, 2010
Feeling Down?
I'm going to start back up with this little tid bit of news I came across and LOVED.
I noticed that although we were walking 24/7 and I felt exhausted it seemed in Europe,
my moods were still up.
And after reading this, I realized it's because I was outside every day.
Something I take for grantid almost daily.
The answer is to go outside!
Researchers analyzed 10 studies involving 1,252 people and learned
that 5 minutes of light exercise outdoors can boost self-esteem and brighten mood.
The effects were even greater if the time was spent near water.
All participants-but especially kids and the mentally ill-
benefited from walking, gardening, biking
or other outdoor activities.
I say let's take advantage of those beautiful mountains we live right next too:).
Especially now that fall is right around the corner!
Source: Environmental Science and Technology-Diabetic Forecast
Monday, August 2, 2010
5 Fantastic Health Magazines
Thursday, July 29, 2010
The Tomato
Has it actually been a month???!! I can't tell you how sorry I am! Summer has flown by and has kept me unbelievably busy. Not stress busy, but "doing things" busy. It's been great, but the down side of course has been that my food intake has been a bust. Which has left me not wanting to post, due to me sounding like a hypocrite. I would never want to tell you guys to eat healthy while I'm eating horribly. BUT, however-like I've said before, our bodies are extremely forgiving, and I'm ready to get back in the game of being on track, feeling good and getting my sugars regulated again!
1. Tomatoes contain all four major carotenoids: alpha- and beta-carotene, lutein, and lycopene. These carotenoids may have individual benefits, but also have synergy as a group (that is, they interact to provide health benefits).
2. In particular, tomatoes contain awesome amounts of lycopene, thought to have the highest antioxidant activity of all the carotenoids.
3. Tomatoes and broccoli have synergy that may help reduce the risk of prostate cancer. One study showed that prostate tumors grew much more slowly in rats that were fed both tomato and broccoli powder than in rats given lycopene as a supplement or fed just the broccoli or tomato powder alone.
4. A diet rich in tomato-based products may help reduce the risk of pancreatic cancer, according to a study from The University of Montreal. The researchers found that lycopene (provided mainly by tomatoes) was linked to a 31% reduction in pancreatic cancer risk between men with the highest and lowest intakes of this carotenoid.
5. Tomatoes contain all three high-powered antioxidants: beta-carotene (which has vitamin A activity in the body), vitamin E, and vitamin C. A U.S. Department of Agriculture report, What We Eat in America, noted that a third of us get too little vitamin C and almost half get too little vitamin A.
6. Tomatoes are rich in potassium, a mineral most of us don't get enough of. A cup of tomato juice contains 534 milligrams of potassium, and 1/2 cup of tomato sauce has 454 milligrams.
7. When tomatoes are eaten along with healthier fats, like avocado or olive oil, the body's absorption of the carotenoid phytochemicals in tomatoes can increase by two to 15 times, according to a study from Ohio State University.
8. Tomatoes are a big part of the famously healthy Mediterranean diet. Many Mediterranean dishes and recipes call for tomatoes or tomato paste or sauce. Some recent studies, including one from The University of Athens Medical School, have found that people who most closely follow the Mediterranean diet have lower death rates from heart disease and cancer. Researchers from the Harvard School of Public Health, who followed more than 39,000 women for seven years, found that consumption of oil- and tomato-based products -- particularly tomato and pizza sauce -- was associated with cardiovascular benefits.
9. When breastfeeding if moms eat tomato products, it increases the concentration of lycopenein their breast milk. In this case, cooked is best. The researchers also found that eating tomato products like tomato sauce increased concentrations of lycopene in breast milk more than eating fresh tomatoes did.
10. Tomato peels contribute a high concentration of the carotenoids found in tomatoes. The amount of carotenoids absorbed by human intestinal cells was much greater with tomato paste enriched with tomato peels compared to tomato paste without peels, according to a study from Marseille, France. The tomato skin also holds most of the flavonols (another family of phytochemicals that includes quercetin and kaempferol) as well. So to maximize the health propertiesof tomatoes, don't peel them if you can help it!
(10 reasons to eat the tomato came from Elaine Magge, MPh from the Weight Loss Clinic)
Tuesday, June 1, 2010
Did You Know??
Monday, May 10, 2010
Underestimated Powerhouse Foods
What makes a food "super"? If you believe what you see in the grocery story, superfoods are everywhere these days-goji berries, acai juice, wheatgrass, seaweed-many of them exotic ingredients pitched with promises of weightloss, smoother skin, an energy boost, or even a healthier heart. But despite the marketing, there's little to no proof that the food fad of the moment will improve your health. Most people will do best with a diet that derives nutrients from a variety of whole food sources.
3 tablespoons olive oil
3 tablespoons balsamic vinegar
3 tablespoons honey (reduced sugar honey)
Salt and pepper, to taste
3 apples (see list), cored, peeled, and cut into 1-inch pieces
1/3 cup pine nuts, toasted
3. Roast the Brussels sprouts for 20 minutes. Stir well.
4. Add the apples and nuts. Stir again. Continue roasting for 10 minutes or until the sprouts are tender.
serves 4
1 bunch beets with greens
1/4 cup olive oil, divided
2 cloves garlic, minced
2 tablespoons chopped onion (optional)
salt and pepper to taste
1 tablespoon red wine vinegar (optional)
Preheat the oven to 350 degrees (175 degrees C). Wash the beets thoroughly, leaving the skins on, and remove the greens. Rinse greens, removing any large stems, and set aside. Place the beets in a small baking dish or roasting pan, and toss with 2 tablespoons of olive oil. If you wish to peel the beets, it is easier to do so once they have been roasted.
Cover, and bake for 45 to 60 minutes, or until a knife can slide easily through the largest beet.
When the roasted beets are almost done, heat the remaining 2 tablespoons olive oil in a skillet over medium-low heat. Add the garlic and onion, and cook for a minute. Tear the beet greens into 2 to 3 inch pieces, and add them to the skillet. Cook and stir until greens are wilted and tender. Season with salt and pepper. Serve the greens as is, and the roasted beets sliced with either red-wine vinegar, or butter and salt and pepper.
Monday, March 22, 2010
15 Foods That You Should Always Have in Your Kitchen
"You get it by now: Fruits and vegetables are good, potato chips and Oreos are bad. Not exactly rocket science. But are you stocking your fridge and pantry with the right healthy foods—as in, the ones that give you optimum nutrition for your buck (and shelf space)? Here are the foods to put on your grocery list—and keep there—for a healthy diet." By Caitlin Moscatello
Yogurt
Keep your "good" digestive bacteria at a healthy level with yogurts containing live, active cultures. Warning: Some varieties are packed with sugar, so stick with plain or check the labels before tossing it in your grocery cart. Yogurt is one of several super diet foods thanks to the fact that it's both filling and loaded with calcium, potassium and vitamin B.
Unlike some other types of fish, studies have shown that mercury levels are relatively low in salmon. This is good news, considering the fish offers optimum nutrition and protein for few calories. It also contains omega-3's, which help maintain heart health. Why go wild? Farm-raised salmon can be more prone to disease and may have been exposed to or treated with antibiotics.
Even with yolks, eggs have just 70 to 80 calories each—but that yellow center is high in cholesterol. Buy fresh eggs and then take out the yolks for a quick boost of protein in your breakfast. Mix them up with fresh vegetables to add flavor.
Healthy greens like broccoli, cabbage and kale have optimum nutrition and are loaded with a plant chemical that may help lower your risk of cancer. Low on vitamins? Add some spinach to your salad. Like other dark, leafy greens, it's loaded with iron and vitamin K, the ladder of which may prevent osteoporosis, diabetes and arthritis.
There’s no way to talk about super diet foods without mentioning blueberries, which contain antioxidants and double as an anti-inflammatory. Aim for about half a cup a day, whether on top of whole wheat, mixed in with yogurt or simply on their own.
Not only do almonds help reduce bad cholesterol, they may help you lose weight—according to a study published in the International Journal of Obesity. Another study, this one out of Harvard's School of Public Health, found that the nut could reduce the risk of a heart attack by 25 percent if eaten at least twice a week.
Did someone say breakfast burrito? Add black beans to your list of healthy foods. They're high in fiber (a major plus) and offer other optimum nutrition components, such as calcium, iron and folic acid. So toss them in an omelet or make a black bean soup as the perfect cold-weather lunch.
You've heard the expression "An apple a day keeps the doctor away," and it's true. Apples are also packed with fiber and may help reduce your risk of heart disease, according to a study published in the Nutrition Journal. They also contain the mineral boron, which is good for bones.
Tomatoes contain an antioxidant called lycopene, which may help prevent certain cancers. Studies have also shown that tomatoes can lower cholesterol, as well as reduce blood pressure and maintain healthy cellular growth (which is a fancy way of saying it can help you have healthier hair, nails and skin). Your best bet? Eat plenty of tomato sauce. You’ll be able to pack in more nutrients than by just downing slices alone.
It's also possible to drink super healthy diet foods. Orange juice contains potassium and—you guessed it—vitamin C. Plus, many brands are now fortified with heart healthy omega-3s. It may also help increase your HDL levels, a.k.a. healthy cholesterol. Look for fresh squeezed varieties and brands low in sugar.
Talk about optimum nutrition: Sweet potatoes have five times the "required" amount of beta carotene your body needs. So what does that mean? For one, healthier skin. Beta carotene can help prevent against sun damage. It may also boost your immune system, preventing you from getting sick from colds and other infections this winter.
Wheat germ contains magnesium, which helps keep your bones healthy in addition to reducing stress and maintaining healthy insulin levels. It also has iron, fiber, calcium, potassium and even zinc (which may help boost your immune system). Add wheat germ to your diet by sprinkling it on yogurt or healthy cereal.
Eat this tangy fruit's juicy seeds or drink it in juice form for a punch of antioxidants, including tannins and anthocyanins. It's a must-have addition for any heart healthy diet since it may help blood flow and reduce levels of bad cholesterol. According to research out of UCLA, it may also help prevent certain types of cancers.
Chilies don't just spice up your favorite recipes—they’re also packed with vitamin C and may help reduce pain levels. They may also help you lose weight. Spicy foods have been found to increase the metabolic rate by up to 23 percent for short periods of time.
Down a healthy dose of fiber for breakfast with a bowl of oatmeal, which may help reduce LDL or "bad" cholesterol levels, as well as provide nutrients, such as vitamin E, iron and magnesium. Tip: Add a scoop of protein powder for an extra healthy kick in the morning.
Wednesday, March 3, 2010
Attitude Adjustment
Sometimes when our lives get hectic and crazy, we forget about the source that actually fuels our energy and well being. How could we possibly forget that? Well, those of you who make dinner and care about nutrition-kudos to you and the well being of your body. Those of us who have crazy days and it's the last thing we think about...well, we might want to change our mind frames.A study was done in December 2009 to show how much our perspective on food really matters and how the little things affect our bodies greatly.
It's all about how we view it and the outlook we have when it comes to food.
"Your attitude toward food may hinder your ability to lose weight. Researches divided 200 women into 5 groups based on their food mind-sets, then measured their body-fat percentage, waist circumference, and body mass. Impulsive eaters had a higher BMI and waist size than the woman in other groups.
Impulsive eaters and those who felt guilty about overeating ranked highest in body-fat percentage. Participants who said they were too busy to cook took in the most calories per day. (Woman concerned about nutrition and those who focused on providing meals for their families fared the best overall.)
Though the study doesn't prove cause and effect, the authors say it underscores the importance of tailoring weight management to a woman's outlook on food."
Source: Diabetic Forecast; Health Education & Behavior, December 2009.
Thursday, January 7, 2010
5 New Health Goals to Start RIGHT NOW!
Tuesday, January 5, 2010
A New Start!
Well, I don't know about you, but I would say I officially feel 9months pregnant with how much I ate this season.
Thank goodness for the new year!!
I want to jump-start the new year with this insane, yet incredible video that opens your eyes and mind about what we are putting into our bodies. It's not to scare you or think you're doing wrong, it's main purpose is to be aware and always have an open mind to healthier foods and healthier lifestyle.
Now, since it is the new year, I can't wait for future posts that I have in store-some wonderful fast and easy workouts, another testimonial, and of course some delicious recipes!
I hope you enjoy this educational video as much as I did and stay tuned for some more goodness on its way!
Monday, December 14, 2009
10 Ways to cut 500 Calories a Day
1. Get enough sleep. A lack of shut eye can make you snack, new research from the University of Chicago shows. People who got only 5 1/2 hours of sleep munched more during the day. Snooze more and save about 1,087 calories.
2. Don’t eat in front of the TV. You’ll eat up to 288 calories more, according to research from the University of Massachusetts. Instead, eat at the table, and trade one hour of TV for a casual walk. Together, that’s 527 calories burned.
3. Get in tune with your tummy. Pay attention to how full you feel, and put down your fork when you’re satisfied. Listen to your body’s cues—instead of looking at whether the plate is clean—and save up to 500 calories a day.
4. Use smaller plates. Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25 percent less—and save up to 500 calories. You won’t feel any less full, either, researchers say.
5. Clean house. Tidy up for 2 1/2 hours and burn 510 calories
6. Think small at the ice cream shop. Even if you indulge in your favorite full-fat flavor, you’ll save as many as 550 calories with a 5-ounce size instead of a 12-ounce
7. Shovel snow. Clearing the driveway and sidewalks for one hour and 15 minutes will torch 510 calories
8. Tap your foot. Your skinnier friends are probably fidgeters, who burn up to 350 calories a day just by tapping their feet or being restless. Try it for a few days. Walk around while you’re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).
9. Ice-skate for one hour and five minutes and burn 516 calories
10. Go window-shopping. Whether you buy anything or not, an afternoon of walking around and trying on clothes can torch 548 calories.
