Tuesday, April 29, 2008

Sports Drinks vs Water

Sports Drinks or Water? Which is better? It is amazing how marketing can make us all assume that if we exercise at all we need to chug down a sports drink. And now they have taken their place next to sodas as an everytime drink (not that sodas are good!! They are also bad for you…We’ll get to them in a later post!). Does everyone know the history of the sports drink? Let me share it with you.

This is the official history off of the Gatorade website:

In early summer of 1965, a University of Florida assistant coach sat down with a team of university physicians and asked them to determine why so many of his players were being affected by heat and heat related illnesses.

The researchers — Dr. Robert Cade, Dr. Dana Shires, Dr. H. James Free and Dr. Alejandro de Quesada — soon discovered two key factors that were causing the Gator players to ‘wilt’: the fluids and electrolytes the players lost through sweat were not being replaced, and the large amounts of carbohydrates the players’ bodies used for energy were not being replenished.

The researchers then took their findings into the lab, and scientifically formulated a new, precisely balanced carbohydrate-electrolyte beverage that would adequately replace the key components lost by Gator players through sweating and exercise. They called their concoction ‘Gatorade’.

Soon after the researchers introduced their Gatorade formula to the team, the Gators began winning… outlasting a number of heavily favored opponents in the withering heat and finishing the season at 7–4.

The team’s success progressed even more during the 1966 season, with the Gators finishing at 9–2 and winning the Orange Bowl for the first time ever in the history of the school. Word about Gatorade began to spread outside of the state of Florida, and both the University of Richmond and Miami of Ohio, began ordering batches of Gatorade for their football teams. Orders from other college football programs across the country soon followed, as playing without Gatorade on your sidelines began to be likened to playing with just ten men on the field.

Today, Gatorade can be found on the sidelines of more than 70 Division I colleges as the official sports drink of their men’s and women’s intercollegiate sports.

So sports drinks improve performance, right? Not necessarily. We have to remember that these athletes are training and performing at levels that the average Joe never reaches. They are full of calories that are not really needed for normal exercise levels.

The following is a portion of a great article I found that explains how we should hydrate. You can access it at http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm

General Guidelines for Fluid Needs During Exercise
While specific fluid recommendations aren't possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly.

Hydration Before Exercise
· Drink about 15-20 fl oz, 2-3 hours before exercise
· Drink 8-10 fl oz 10-15 min before exercise
Hydration During Exercise
· Drink 8-10 fl oz every 10-15 min during exercise
· If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 - 30 minutes.
Hydration After Exercise
· Weigh yourself before and after exercise and replace fluid losses.
· Drink 20-24 fl oz water for every 1 lb lost.
· Consume a
4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.

If we can keep on top of our hydration we really should never need a sports drink (unless we are running a marathon or doing an Ironman). As for me, it is really hard to drink a ton of water some days. But since I don't want to drink all my calories by having a normal sports drink I have found that the alternatives that they offer aren't too bad. Gatorade offers a drink called Propel that only has between 10 and 20 calories per serving instead of the normal 100. Again--water really is best. So before you pick up a sports drink, make sure to check out the nutrition label to see if you really need the extra calories.

Monday, April 28, 2008

Eggs

One of my past posts has started me wondering. The article I posted said that you should put your eggs near the back of the refrigerator so that they can stay colder and not go bad. Well, how long does it take for an egg to go bad? And how long can it be left out without spoiling?

Let me give you a little background…about 10 years ago I lived in Chile for about a year. I can’t recall ever seeing an egg in the refrigerator. In fact, you would see them out on the countertops of the little corner stores where you would buy them. So was I eating dangerous eggs the entire time I was there???

Here's what the American Egg Board has to say about it.

"The oil coating which seals the shell's pores helps to prevent bacteria from entering the egg and reduces moisture loss from the egg. RAW SHELL EGGS REFRIGERATED IN THEIR CARTONS WILL KEEP FOR ABOUT 4 TO 5 WEEKS BEYOND THE PACK DATE WITHOUT SIGNIFICANT QUALITY LOSS. (The pack date is usually a number from 1 to 365 representing the day of the year starting with January 1 as 1 and ending with December 31 as 365.)"

"Properly handled and stored, eggs rarely "spoil". If you keep them long enough, they are more likely to simply dry up! But, don't leave eggs out at room temperature. They'll age more in 1 day at room temperature than they will in 1 week in the refrigerator. Room temperature is also an ideal temperature for bacterial growth."

But I still found plenty of sites where people say that pretty much everywhere but the US people leave their eggs out. Talk about frustrating. A few comments on different answer sites mentioned that there might be a natural film that covers the egg that gets washed off by the USDA required cleaning process in the US. I couldn't find any reliable source for this info though.

It is probably true that they stay fresher LONGER in the fridge. One good thing that has come out of this is that I learned how to tell if an egg is bad or not. Apparently, if you put it in water and it floats, then you know it is bad!

Sunday, April 27, 2008

Pilates vs Yoga

I have some friends that swear that yoga is the only way to get healthy. Then there are the others that can’t live without their pilates. At my last gym they had a class that incorporated both. I think it was called Body Flow. But I have always wondered what the difference is. Aren’t they both pretty similar? So I decided to google it up to see. There are a TON of websites that have information on this. So I am going to be borrowing from a few of them. (just click on the links to see where each tidbit is coming from!!)

First we better start with their explanations.

What is Yoga?
From Ann Pizer

“The word yoga means "union" in Sanskrit, the language of ancient India where yoga originated. We can think of the union occurring between the mind, body and spirit.
What is commonly referred to as "yoga" can be more accurately described by the Sanskrit word asana, which refers to the practice of physical postures or poses.
Asana is only one of the eight "limbs" of yoga, the majority of which are more concerned with mental and spiritual well being than physical activity. In the West, however, the words asana and yoga are often used interchangeably.”

What is the Pilates Method of Exercise?
From Marguerite Ogle

“Pilates is a form of exercise, developed by Joseph Pilates, which emphasizes the balanced development of the body through core strength, flexibility, and awareness in order to support efficient, graceful movement.”

And this article explains the differences quite well….

Yoga Vs. Pilates - Which Is Better?

Over the past decade, people have increasingly come to see fitness as a mind-body experience. This trend is an excellent one; a mind-body approach to exercise keeps you interested longer and in the long run, it's more effective too. The mind controls the body - if you engage your awareness, you perform any task more effectively. And if your mind's engaged there's less room for boredom to set in. All forms of physical fitness can, and should, utilize both mind and body, but there are many exercise techniques which are just naturally mind-body experiences. The two most popular are - as you no doubt know - Yoga and Pilates. People who are interested in adding a mind-body component to their exercise routine often ask, "which is best - Yoga or Pilates?"

Actually, there's no real "Yoga versus Pilates" debate - each one has a different focus and approach. Whether you gravitate towards one or the other really depends on your personality and own personal philosophies. If you have the time you can even do both without a lot of overlap - your muscles and flexibility will be trained from different angles and actually benefit. Most people, however, only have time for one or the other. Here's a brief overview to help you decide which one is right for you.

Keep in mind that neither discipline is new - Yoga originated in India and has been around for thousands of years. It was brought to the Western world more than a hundred years ago and was popularized by people like Paramahansa Yogananda and Indra Devi in the middle of the twentieth century. It has increased in popularity since the 1960s counter-culture movement and today it is a mainstream form of fitness. Pilates is a mere youngster by comparison - it was created in the 1920s by a German, Joseph H. Pilates, who built upon rehabilitative techniques he used on wounded soldiers during World War I. When he relocated to the United States prior to World War II, dancers soon embraced the movements, which helped them recover quickly from injuries and made their bodies long and lean. Only since the mid-1990s has Pilates made inroads into mainstream fitness, but it has been catching on very quickly for the same reasons that dancers liked it so much - nearly everyone wants long, lean muscles, combined with truly functional fitness.

The biggest difference between Yoga and Pilates is more philosophical than physical. While Pilates takes a mind-body approach to exercise, Yoga's view involves mind, body and spirit. Its principles come from Hindu ideals and its approach is decidedly Eastern in nature. In reality, this should bother few people outside of those with fundamentalist religious beliefs - Yoga's Yamas and Niyamas (suggestions for living) bear some similarities in principle to Christianity's Ten Commandments (they're not quite as stern as the Commandments, however). Yoga's teachings encourage us to be kind to all beings, including ourselves, and to search for balance in our lives and lifestyle. You won't find any of this in a Pilates class, which only focuses on mental concentration, breathing and movement.

The physical differences between Yoga and Pilates derive from their contrasting outlooks. Yoga's approach is holistic, emphasizing balance in all areas - equally strengthening all muscle groups, creating mental and physical balance, encouraging moderation in everything. Pilates mainly works on the core muscles in your trunk (called the powerhouse), and building strength there above all. Yoga, for the most part, involves static poses, which are held while exploring your breathing, physical feelings and emotions. Pilates is about moving in ways that help strengthen your powerhouse, including your stabilizing muscles. Yoga emphasizes flexibility over building strength (although it enhances both), while Pilates emphasizes toning over flexibility (but, again, it enhances both).

The choice between Yoga and Pilates depends on what you are looking for. If you want an exercise that improves flexibility while toning your muscles - especially those abs - then Pilates is probably your better choice. If you want to concentrate a bit more on flexibility and a little less on toning (perhaps you're getting your strength training elsewhere), and you are also searching for something that helps reduce stress and gives you an opportunity for some quiet time, then you should try Yoga. If you have strong religious convictions, you may also be better off with Pilates, although many Yoga classes these days offer little or no philosophy and are acceptable for all religious persuasions. Either choice is good - you're enhancing your body's health in a way no other form of exercise can accomplish.

Friday, April 25, 2008

Veggie Quiz

This is my last installment of newsletter #253 Keeping It Fresh from Beachbody. It is just another fun little quiz to test what you know about some fruits and veggies. I actually learned a lot from it. Remember…No cheating!

Test Your Fruit and Veggie IQ!
By Joe Wilkes

True or False?

1. Apples are the most popular fruit in America.
2. The artichoke is a member of the sunflower family.
3. Ladyfingers are another name for Jerusalem artichokes.
4. In ancient Greece, if a man threw an apple at a woman, it meant he wanted to marry her.
5. Mel Blanc, the voice of Bugs Bunny was allergic to carrots.


And here are the answers….





Test Your Fruit and Veggie IQ!
By Joe Wilkes

True or False?

1. FALSE: Apples are the most popular fruit in America. Bananas have apples beat hands down. Americans consume about 33 pounds of bananas a year per person. Which is not a bad thing, as they contain high amounts of vitamin C, fiber, and potassium.

2. TRUE: The artichoke is a member of the sunflower family. Artichokes and sunflowers are both members of the thistle family. The artichoke is native to the Mediterranean and Canary Islands. Its Latin name, Cynara scolymus, comes from a legend of a young girl, Cynara, discovered by the god Zeus, who in typical fashion, seduced her; moved her into a Mt. Olympus-adjacent home (for easy cheating access when his wife was out of town); and when, homesick, she snuck back to Earth, turned her into what we now call an artichoke in a fit of rage. Zeus could be a real jerk.

3. FALSE: Ladyfingers are another name for Jerusalem artichokes. Actually, they are a slang term for the humble okra. A staple in African cuisine, they are rarely eaten in America except in Cajun and Creole cuisine. It is the okra that gives gumbo its unique gelatinous texture. They are high in fiber and have lots of vitamins.

4. TRUE: In ancient Greece, if a man threw an apple at a woman, it meant he wanted to marry her. Today, the prospective groom would just be booked for assault. But back in the day, you could throw assorted produce at a woman and it meant all kinds of good things. In other apple history, the ancient unmarried Celts started the practice of bobbing for apples. The superstition was that whoever got the first apple would be the next to be married.

5. FALSE: Mel Blanc, the voice of Bugs Bunny was allergic to carrots. An urban myth has long circulated that he was allergic, but in fact he just didn't like them. He tried eating other vegetables like celery, when voicing the cartoon hare, but nothing had that distinctive carrot-y crunch. So he would eat the carrot, say Bugs' line, then spit the carrot in the garbage while they stopped tape.

Thursday, April 24, 2008

Seasonal Veggies

I’m back with the second installment of newsletter #253 Keeping It Fresh from Beachbody. This article is about seasonal veggies…some that I have never heard about. So hopefully you will be able to find them this May! Here is the article:

10 Sensational Seasonals
By Joe Wilkes

Yes, yet again, we at Beachbody are imploring you to eat your vegetables. Low in calories, but high in fiber, vitamins, antioxidants, and other nutrients, fresh vegetables should always be a part of a healthy diet (Click here to read "6 Reasons to Eat Your Vegetables"). But, now that spring has sprung, there's an even better reason to eat your veggies—they taste great! Here in Los Angeles, it's not uncommon to see the city's top chefs foraging through the local farmers' markets, as May is the month when some of the best seasonable vegetables are available for the eating. Here are some you can get now while they're at their peak.

1. Artichokes. The globe artichoke, a member of the thistle family, is so beautiful, that some markets are selling them after they bloom as a decorative purple flower. But the floral enthusiasts are missing out on the delicious leaves of the unopened artichoke, not to mention potassium and vitamin A. To prepare a large artichoke, trim the stem so it has a flat base, then steam, covered, in a pot with a small amount of water until the bottom is tender. Then, peel the leaves one by one and scrape the meaty bottoms with your teeth, discarding the inedible part of the leaf. You can make a healthy dip for the leaves with some nonfat yogurt mixed with fresh minced garlic and/or some Dijon mustard. Small baby artichokes are also available and are great sautéed or roasted.

2. Arugula. This spicy member of the mustard family can zip up any salad. It is full of vitamin C and iron with hardly any calories. While most people only use it raw in salad, it can also be wilted into pasta dishes, chopped into pesto, or added to soups. You can also substitute for spinach in recipes for a unique flavor.

3. Asparagus. This favorite has a short season which we're right in the middle of. Both the traditional green spears and the more exotic grown-in-the-dark white asparagus contain high levels of potassium, folic acid, and fiber, with hardly any calories and lots of flavor. Asparagus also has a mild diuretic effect, which can aid with any bloating issues. For easy preparation, cut off the fibrous ends and wrap in an aluminum foil pouch with a little olive oil, lemon juice, and your favorite blend of garlic and herbs. Roast in the oven (about 10 minutes at 450 degrees) or on the grill until tender, but still bright green and somewhat crisp. Cooking time may vary depending on the thickness of the spears.

4. Fava beans. Serve these with a nice chianti, and you can ensure that your guests will be at least a little nervous about the meat dish. These broad bean pods do require extra effort as their tough shells must be removed prior to cooking (this is an excellent opportunity to employ child labor). You'll be rewarded for the hard work with delicious legumes, a 3/4-cup serving of which contains 85% of your RDA of fiber and 30% of iron. They are higher in calories (about 300 a serving) than most vegetables, but their high fiber content makes up for that. They're great steamed or boiled, added to soups and pasta dishes, or pureed into spreads.

5. Green garlic. Most of us are familiar with the white bulbous vampire repellent, but we rarely see them in their young state. Similar in appearance to scallions, green garlic has a very short season which is quickly coming to an end. It is much milder than mature garlic, and can be substituted for its older relative in any recipe where you want a more delicate flavor. The tender green parts can be chopped and added to soups, omelets, or any place you would use scallions, leeks, or garlic bulbs. Click here to read more about members of the allium family.

6. Kohlrabi. The name comes from a combination of the German words for cabbage and turnip. Its flavor is similar to cabbage with a texture more similar to broccoli or cauliflower stems. The smaller the kohlrabi, the more tender. It's low in calories, high in fiber, and contains vitamin C, potassium, magnesium, copper, and folic acid. It can be used as an ingredient variation of its namesake cousins in many recipes, such as cole slaw, or it can be roasted, steamed, boiled, or stir-fried.

7. Mustard Greens. This soul-food staple contains lots of great antioxidants and minerals like chromium, iron, and zinc and is high in vitamins A and K. They can taste bitter, so they're best when cooked for a long period of time. The traditional soul-food preparations often include high-fat, high-calorie ingredients like ham hocks, bacon, and brown sugar. Instead of these ingredients, try cutting the bitterness with a dash of some balsamic vinegar, Tabasco sauce, or lemon juice with a tiny pinch of salt. Click here for more tips on preparing greens.

8. Peas. Among the most popular canned and frozen vegetables, peas were at the vanguard of both preservation technologies. This is largely because of their exceedingly short growing season. But if you want to sample peas untouched by the Jolly Green Giant, now's your chance. And you haven't had peas, until you've eaten them fresh. A cup of peas has more than half your RDA of vitamin K, plus a lot of manganese, vitamin C, thiamin, and fiber all for only 134 calories. Sweet and flavorful, peas are great prepared simply, lightly steamed or blanched and served on their own, or as an addition to salads, soups, and stews.

9. Radicchio. Also known as Italian chicory, radicchio is bought in heads of beautiful ruby-and-white-streaked leaves. In ancient times it was considered a blood and liver purifier. It contains high levels of magnesium, potassium, and vitamin A. Like arugula, it is mostly eaten raw in salads, but that's just the tip of the iceberg for how it can be prepared. The heads can be marinated and grilled, sautéed in olive oil and tossed with pasta, or can even be used as a pizza topping.

10. Rhubarb. Many people mistakenly regard rhubarb as a fruit, as it is frequently used in pies, jams, and even for wine. But it is a vegetable and quite a healthy one. It's high in vitamin C, folic acid, calcium, magnesium, phosphorous, and potassium. In its pie, jam, or wine forms, the health benefits of the plant are somewhat mitigated, but there are lots of other healthier ways to get your rhubarb on—including in soup, salad, salsa, or pickled. Sautéed, its tangy flavor makes a great accompaniment for fish.

Storing Fresh Food

I have discovered that I really like the Beachbody website. They also have a newsletter that you can subscribe to. I found a link to one of their newsletter #253 Keeping It Fresh and decided that I should share some of the fun info from it. It was broken into three segments, so I am going to do the same and break it into 3 posts so that I don’t overwhelm you! The first article is so interesting. It is about ways to store your fresh food so that it will stay good longer. I am proud to say that we do #3, mainly because we do our grocery shopping at a supermarket that is pretty far away since it is cheaper. So here is the first article from the newsletter:

8 Tips for Storing Fresh Foods
By Steve Edwards

If you glance at news headlines, you've probably read "Americans don't eat enough fruits and veggies" and how we should eat more fresh foods. There's no better time to improve on this than during the summer, when we have enough choices for even the pickiest of us to find something we like. One of the main problems with fresh foods is their life span. You need to buy only what you can eat right away, which doesn't always fit into our hectic lifestyles. And while fruits and veggies are not expensive, they quickly become so if you waste half of what you buy. Here are eight tips to help you stretch every penny while improving your health.

1. Plan ahead. Try and make a trip to the market every five days. Most fruits and veggies will stay fresh and edible at least this long. If you're on a schedule, you'll know you've got to eat all you've purchased prior to the next trip, which is a pretty helpful tool for staying on a healthy diet. If you're a once-a-week shopper, read on. We'll provide some tips for squeezing a few more days out of your perishables.

2. Time your shopping. By shopping early or late in the day, when temperatures are cooler, you can expand the life span of fresh foods. This is particularly useful if you use your local farmers' market—which you should, because these foods tend to be fresher, cheaper, and of better quality. Getting to the market early gives you the pick of the litter and expands the time the foods will stay fresh.

3. Coolers aren't just for beer. If your schedule demands midday shopping, you can minimize its effects by keeping a cooler in your car. Keep an ice pack in your freezer and remember to grab it before you head to the market and toss it in the cooler. Sure, this makes it hard to hit the store on a whim but it will force you to plan better, which has no downside. If you need another reminder, shop with reusable bags. If you have two things to remember, you'll lessen your odds of forgetting. Plus, some markets reward you for using them.

4. All parts of the fridge are not created equal. Unfortunately, all those cool compartments in the doors are not the most efficient way to store most things. It's colder in the deep recesses, so store the most sensitive items in the back. This is especially true for eggs because the "special" egg slots are almost always in the door. Don't use them. Store your eggs in their original carton in the deepest corner of the fridge. (Click here to read more about eggs.)Separate your foods in the fridge, too. Fruits and veggies should not touch one another. In fact, it's best if nothing is touching each other. But fruits and veggies should be stored in different drawers because fruits emit ethylene, which causes veggies to rot quicker.

5. Prep your food. Some foods do better if you prepare them, others not, but taking a few minutes when you get home to organize your groceries will help you get the most for your money. Think of it as a coupon you don't have to remember to bring to the store.Most plants are better left in the state you bought them until ready to use, but there are some exceptions. Salad greens, for one, should be prepped prior to storage. Wash them—preferably in salt water—and then spin them dry in a salad spinner. Then separate the leaves with paper towels and store in zip-lock bags. This can keep your greens fresh for up to a week.Herbs, as well, benefit from some prep work. For leafy herbs, unbind them and separate and toss anything soft or discolored. Then place them in a glass jar, stems down in water, as if you were arranging flowers. Then cover loosely with a plastic bag. Buy cut fruits and vegetables only when ready for use. Cutting produce too far in advance exposes it to air-accelerating bacterial growth.

6. To wash or not to wash? Contrary to what your market does for aesthetics, don't wash most fruits and veggies prior to storage. And if they are wet from the market, dry them off and then store them in your crisper drawer between layers of paper towels. This will keep them fresh for up to 10 days. If you leave them wet, they'll mildew in less than half that time.

7. What to leave out of the fridge. Some items do better at room temperature. Potatoes are one. Tomatoes are another, though this is debated. What isn't debated is that you should store them stem down no matter where you put them. Most fruits should be taken out of the fridge a day or two prior to eating them, since they are generally sold just short of ripe and they ripen more quickly at room temperature.

8. Containment. Science is your friend when it comes to maximizing the life of fresh foods. Here are a few examples. Glass stores dairy better than the cartons they come in. Transferring your milk to glass containers will both improve its taste and double its life span. The same goes for cheese. And we've vastly improved upon the traditional Tupperware and Saran Wrap storing methods. New storage bags and plastic containers extend life by allowing produce to breathe. Some are even designed to absorb ethylene gases. There are also other devices that you can place in the fridge to absorb ethylene. Taking a few minutes at the market to study the latest technology can make it easier than ever to maximize your food's potential.

Wednesday, April 23, 2008

Food Trivia

I found this quiz in an email and found the answers on the Beachbody website and thought that it was kind of fun. So the quiz is first and the answers follow. Don’t cheat!!

Test Your Cheap (But Healthy) Foods IQ!
By Carla Lord

True or False?
1. Rice is a symbol of life and fertility.
2. An individual banana is known as a "finger."
3. Popcorn was invented in the United States in the 1800s.
4. It's impossible to tell the difference between a hard-boiled egg and a raw egg without cracking it open.
5. Carrots are not always orange.



Answers



Test Your Cheap (But Healthy) Foods IQ!
By Carla Lord

True or False?

1. True: Rice is a symbol of life and fertility. This is why rice is traditionally thrown after a wedding ceremony—to wish the newlyweds prosperity with their progeny. In fact, according to the U.K.'s Rice Association, the Finns go so far as to count the number of rice grains that land in the bride's hair to "determine" the number of children the couple will have. Traditions aside, it's also important to note that rice is the main staple food for over 50 percent of the world's population.

2. True: An individual banana is known as a "finger." The "bunch" of bananas that you and I get from our local grocer or farmers' market is also known as a "hand," comprising 10 to 20 "fingers." A source of potassium and vitamins B and C, we all know and love the fruit of the banana, but did you know that many other parts of the plant are also used? The banana flower is used in Southeast Asian cuisine; the Japanese have been using banana fibers for clothing and other household goods for hundreds of years; and the leaves are used for anything from wrapping food in a luau to building houses in some third-world areas.

3. False: Popcorn was invented in the United States in the 1800s. Actually, the first evidence of popped corn was found in a cave in New Mexico . . . from over 5,000 years ago! The first popcorn machine was indeed unveiled in the U.S. in 1885 by Charles Cretors. One year later, the Rueckheim brothers introduced Cracker Jack to the world. But remember, popcorn is only as healthy as what's on it, so it's always a good idea to watch out for that butter, salt, cheese, caramel, etc.!

4. False: It's impossible to tell the difference between a hard-boiled egg and a raw egg without cracking it open. By simply spinning the egg on an even surface, you can tell the difference: a hard-boiled egg will spin freely (because it's solid) while a raw egg will only spin a few times (due to its viscous innards). Eggs, an excellent source of protein, are extremely versatile. (How do I love thee? Let me count the ways: scrambled, pickled, deviled, and poached, to name a few.) Everything in moderation, of course, but if you're watching your cholesterol, use the egg white and discard the yolk.

5. True: Carrots are not always orange. Legend has it that the orange, or western, carrot has its origins in the Netherlands in the 15th or 16th century; it gets its color from the amount of carotenes in its particular subspecies and was popularized because of the then-current struggle for Dutch independence (under the House of Orange). Carrots, which are also a source of antioxidants (they fight free radicals and have been shown in studies to protect against cancer and heart disease), can be white, yellow, red, or even purple!

Tuesday, April 22, 2008

Wii

Near the end of last year my husband purchased a Wii so that we could be active while we play video games. Are we avid gamers...NO. We play maybe once a month...if that! But the Wii is supposed to keep you more active. Well, now they have a Wii Fit. It actually looks like it might be something good to get. Especially if you already have a Wii. According to the Nintendo website:


“The active-play phenomenon started by Wii Sports now spreads to your whole body thanks to the pressure-sensitive Wii Balance Board (name not final), which comes packed with Wii Fit. The board is used for an extensive array of fun and dynamic activities, including aerobics, yoga, muscle stretches and games. Many of these activities focus towards providing a "core" workout, a popular exercise method that emphasizes slower, controlled motions. Family members will have fun staying active and talking about and comparing their results and progress on a new channel on the Wii Menu.”

If the kids feel like they are gaming, but they are getting exercise at the same time, it can't be too bad, right??

Monday, April 21, 2008

11 ways to get motivated

The following article really hit home. Especially the first paragraph. I can completely relate to the sentence that states “It's not that you don't know how to get fit, you just can't seem to stay motivated.” I totally KNOW what I need to do…now doing it is a completely different issue. I am hoping that this article will help anyone who reads it get the motivation they need..I know that it is going to help me! This article was found on the Discovery Health website (follow the link in the title of the article) but it looks like they got it from the FoodFit Company (see the copyright at the end of the article)

Eleven Great Ways to Get Motivated to Exercise

You know you've got to get moving. You resolve to park the car a few blocks from work, take the stairs, and hit the gym after work. But a few weeks pass and before you know it, parking spots start opening up right in front of the building, the elevator is already in the lobby, and you've worked late every night that week. It's not that you don't know how to get fit, you just can't seem to stay motivated. We all know people who are religious with their workouts. So, what's their secret?

We asked fitness experts and regular Joes alike how they stick with their routine. These methods keep them moving; maybe one will work for you.

1. Embarrass Yourself
Make a mark on your calendar every time you make it to the gym or park. Seeing your motivation (or lack thereof) in black and white helps keep you going. Suzanne Schlosberg and Liz Neporent, authors of Fitness for Dummies, Second Edition (IDG Books Worldwide, Inc., 2000), suggest "whether you write your goals on the side of your shoe or in your training diary, glancing at them on a daily basis will help keep you focused and motivated. Some people tape their goals to their bathroom mirror or refrigerators." Do whatever works to make you remember what you promised yourself.

2. Join a Club That Wouldn't Have You for a Member
So you're not Steffi Graf. That doesn't mean you can't join a tennis team. Richard Cotton, chief exercise physiologist for the American Council on Exercise, says "joining a club, team or finding an exercise partner ... provides a support system and someone to simply share the experience with. Often times just knowing someone will be asking you 'How's it going?' can be the difference between exercise success and failure."

3. Love Thy Neighbor and Love Thyself
You can't leave a neighbor standing on the corner checking her watch. She knows where you live. Miriam Nelson, director of the Center for Physical Fitness at Tufts University and the author of Strong Women Stay Young and Strong Women Stay Slim (Bantam Doubleday Dell, 1999), says, "When I make a date with a neighbor to go for a run I keep it, and we have a great time." She also plans a regular appointment with her neighbors. "Saturday mornings several of my neighbors come over and we lift weights together; it's a great way to start the weekend," she says.

4. Challenge Yourself
Working toward an event — like a 5K walk or run, or an overnight bike trip to a faraway bed and breakfast — keeps you on track. Every time you exercise you'll be closer to meeting your goal. "The minute you mail in your entry fee, you'll have a whole new sense of purpose. And the feeling of accomplishment you get from completing your event is like nothing else," say Schlosberg and Neporent.

5. Dance, Dance, Dance
"Music is a fantastic motivator," says Michael Olajide Jr., a former professional boxer and inventor of Aerobox workout routines. "It can push you to do more and to exercise longer, even longer than you planned." Who doesn't get a surge of energy every time they hear their favorite tune? Plus, it's the perfect excuse to get that new CD.

6. Don't Count the Miles
"Do not work out to burn calories or lose weight," says Emme, plus-size model, author and columnist. "There are more important things than burning calories taking place during your workout. Newfound self-esteem and stress reduction are just two positive aspects of many that come to mind." If you're always focusing on burning off your morning doughnut, of course exercise seems like a chore. Try exercising for the sake of your health, not your body.

7. Find the Fun
Forget about the "no pain, no gain" attitude. "The mind, body and soul connection is very important here, don't forget to have fun," says Emme. Pick an activity you've always loved, like biking or walking outdoors. The more enjoyable it is, the more likely you'll stick with it.

8. Make It a Family Affair
"When I go for a run I entice one of my kids to go with me — he or she goes on their bike and I run. It's a great way to be together with my kids," says Miriam Nelson. Who better to egg you on than the ones who love you best!

9. Learn to Love Lycra
"Buying snazzy new workout shorts or comfy new cross-trainers can really get you fired up to work out, " say Schlosberg and Neporent. Once you realize how much better the right equipment makes a workout, you'll be loving your sports bra as much as soccer star Brandi Chastain.

10. Dive for Dollars
Money is the ultimate motivator. Put a dollar in a jar every time you make it to the gym. At the end of a month, treat yourself to a massage. You'll be at the gym more often than the trainers.

11. It's About Time
"My mood motivates me to work out, so timing is everything," says Kathy Kaehler, personal trainer and author. If you aren't up for a workout don't feel guilty about postponing. On the other hand, exercise has been known to improve a bad mood. Work out your aggressions in the gym instead of at home or work.

Copyright 1999-2003 The FoodFit Company All Rights Reserved

Saturday, April 19, 2008

7 habits that prevent you from losing weight

Have you ever gone through the phase where you feel like you are doing all you can on your diet and you are still not losing weight? It has to be one of the most frustrating things in the world. Here you are depriving yourself of food and you are not seeing any benefits! I found this article in one of my many email newsletter subscriptions. I started to laugh first thing because I related so well to #1. Hopefully there will be some helpful hints in here for someone.

Seven Unhealthy Habits That Prevent Us From Losing Weight
By Frances Largeman, R.D.

1. Skipping Breakfast We all know the deal: breakfast is the most important meal of the day. Still, many of us skip it thinking that it will help us shed pounds. In fact, this bad habit actually packs on the pudge. A recent study found that those who ate ready-to-eat breakfast cereal, hot cereal or even quick breads (like muffins and banana bread) had significantly lower BMIs (body mass indices) than those who skipped breakfast.


2. Eating at Your Desk Everyone is time-crunched, so it makes sense these days to eat when and where we can — in the car, at our desks and in front of the TV. Unfortunately, when we tune into work or to our favorite show, we generally tune out healthy eating habits and don't pay attention to internal cues that tell us we're full. Make time for meals as often as you can. When you designate only the dining room, kitchen and restaurants as places to eat, you're less likely to be distracted and overeat.


3. Cleaning Your Plate Calories add up. So, even that light pasta dish or bean burrito can add girth if you're taking in more calories than you're burning off. Beverages and snack foods are common culprits for including multiple servings in what looks to be a single-serving size container. Without thinking, you can down 180 to 240 calories in beverages that are otherwise healthy. Check the label and stick to the portion size, even if it means putting the rest in the fridge or taking home a doggie bag.


4. Forgetting Fitness Many dieters think that just cutting back on calories will lead to lifelong weight loss. This works initially, but only for a while and often leads to yo-yo dieting. Studies show that most people who successfully lose weight and keep it off long-term do so by both cutting calories and adding regular exercise to their lives. Couch potatoes take heart: just 2,000 steps a day will go a long way toward keeping off unwanted pounds. Get a pedometer and get going!


5. Late-night Monster This is by far one of the most common ways people sabotage their weight loss goals. They've been good all day and had a reasonable dinner. Then they plant themselves in front of the TV, where the munchie monster calls and they head for the chips or ice cream. Other folks are plagued by late-night eating due to long hours at the office. If this is your case, make sure to keep healthy snacks on hand so that you can make a smart choice about what to eat when you finally get home.


6. Fat Phobia If you eschew fat of any kind and live in the land of fat-free food, you're not getting the bargain you hoped for. In addition to making food taste wonderful, fat also helps us feel satisfied. Cut it out of your diet and you'll feel the need to stock up on fat-free, but calorie-full foods, like cookies and pretzels. You're better off keeping your fat intake to about 30% of your total calories and enjoying small portions of your favorite foods once in a while.


7. The Bar Scene Alcohol, no matter what form it comes in — beer, wine or spirits — packs on the calories mercilessly. Not only does alcohol contribute seven calories per gram, it also has the effect of making you eat more during a meal. You don't need to be a teetotaler; just try to stick to one drink (for women) or two drinks (for men) per day. If you're at a bar or a party, space each drink you have with a glass of water and avoid super-sugary and calorie-packed tropical and frozen drinks. Also, don't head out for a night on the town without eating something first. Otherwise, you'll fill up on nutrient-free alcohol and really hate yourself in the morning.

Thursday, April 17, 2008

Salt of the Earth

I love salt. It is a constant struggle between my husband and me. He, quite literally, guards the salt shaker. I am constantly hearing him say “How do you know it needs salt? You haven’t even tasted it yet!” And to that I simply respond, “It always needs more”. I am getting better. I am trying to set a good example for my kids. Then I read this article from Prevention Magazine. It is called Stealth Salt: Doctors now worry your sodium intake could be endangering your health--even if you don't use the shaker. It made me realize that my husband guarding the salt shaker might not be enough to keep my sodium intake where it should be. Following the article is a list of 16 surprising sodium sources that is also available on the Prevention website:


Your salad dressing has a dirty little secret. (Your bran muffin and ham sandwich are in on it, too.) These foods--and, indeed, nearly everything you might eat in a day--are loaded with a mineral that some experts fear may be slowly killing you. It's sodium, and even if you don't have high blood pressure, you need to start thinking about it.

We know what you're thinking: Yawn. Well, wake up. Our national "salt tooth" is so bad that the American Medical Association recently asked the FDA to remove sodium from its list of food additives generally recognized as safe.

That's right. Saccharin can stay, but sodium's got to go. Call it the physicians' preemptive strike. "There's no way to tell which chronic health problems will result after years and years of a high-salt diet," explains Stephen Havas, MD, vice president of science, quality, and public health for the AMA. "We'd rather people not be put at risk at all."

Problem is, the stuff is everywhere. It's crammed into cheese slices and canned vegetables and sprinkled into cinnamon-raisin bagels and sandwich bread. You can consume a day's worth of the mineral with an order of mu shu pork with rice from your local Chinese restaurant, according to an analysis by the consumer group Center for Science in the Public Interest, in Washington, DC. As much as 80% of the sodium we get every day comes from these processed and prepared foods--not the salt shaker.

It's true that the occasional sodium-filled microwave dinner or slice of double-cheese pizza is nothing to call the EMTs about, especially if you're generally healthy. But as the number of made-from-scratch, at-home meals we consume has dwindled, we've all unwittingly become sodium junkies.

The most recent Dietary Guidelines for Americans recommend that healthy adults get no more than 2,300 mg of sodium a day, the amount in about a teaspoon of salt. (If you are over age 50, are African American, or already have high blood pressure, your limit should be 1,500 mg.) Still, most of us scarf down close to 4,000 mg by day's end, according to the latest government surveys.

16 High-Sodium Foods to Avoid
Canned vegetable soup(1 cup): 940 mg
Bloody Mary mix (8 oz): 840 mg
Pasta sauce (1⁄2 cup): 756 mg
Reduced-calorie Caesar dressing (2 tablespoons): 620 mg
Panera Cranberry- Walnut bagel (1): 590 mg
Vegetarian baked beans (1⁄2 cup): 550 mg
Pancake mix (two 4-inch pancakes): 477 mg
Pizza Hut Pan Pizza (1 slice from large cheese pizza): 470 mg
Starbucks bran muffi n (1): 470 mg
Cottage cheese (1⁄2 cup): 456 mg
Canned green beans (1⁄2 cup): 390 mg
Instant chocolate pudding (1⁄2 cup): 380 mg
Chocolate fudge cake mix (1⁄12 cake): 350 mg
American cheese singles (1): 250 mg
Hearty white bread (1 slice): 250 mg
Low-sodium vegetable juice (8 oz): 140 mg

Tuesday, April 15, 2008

Discovery Health

I admit it. I am an expert television watcher. And, unfortunately, I am stuck on reality TV. The good news is that not all reality TV is filled with back-stabbing, soap opera-esque drama. Case in point is the Discovery Health Channel. I especially love Mystery Diagnosis. It is a show that takes you through the real life journey of a person with a disease/medical condition that for some reason is hard to diagnose. It is not only interesting but very informative. But back to Discovery Health…They also have a website that is overflowing with information http://health.discovery.com/

On the website you can find information about diseases & conditions, fitness & nutrition, healthy living, mental health, pregnancy & parenting, sex & relationships, and tools (i.e. health assessments, find a health care provider, resource library, etc…).

So if you are ever bored one day you should either flip on the Discovery Health Channel or click onto their website and see what you can learn.

Monday, April 14, 2008

Poor, tired feet

I admit that this post is for my mom...although, I am sure that others will benefit from it! She spends her whole day on her feet and has had tons of problems with them. So naturally when I read this article on Women's Health, I had to post it on my blog. The article is called Agony of the Feet by Rachel Grumman. The actual article has diagrams of where the pain is located but I am still working on getting this blog working correctly. You can click on the article link to see them if you want. So here is the text of the article:

It Grows On You, aka BUNIONS
Looks like A bony lump on the outer edge of your big toe.
Happens when The lowest joint becomes misaligned, causing the end of the bone to jut out. Though pointy heels that squash your toes can make bunions more painful, shoes are not the cause. More crucial factors are the shape of your feet and the way you walk.
How to deal Buy footwear made of stretchy material, such as leather, that will conform to the curves of your foot. Before throwing down your plastic, hold the sole of the shoe against the sole of your foot to make sure the toe box is at least as wide as your tootsies. Using custom insoles, which any podiatrist can provide, may prevent bunions from worsening, but surgery is the only real cure. Still, docs don't recommend it unless the pain is so bad you can't function normally. Most procedures involve shaving down the bone and realigning the toe with a pin or a screw, which leaves you hobbling around for one to two months afterward. Plus, stubborn bunions come back in 10 to 15 percent of cases.


MC Freaky Feet aka HAMMERTOES
Looks like
The joint of one of your toes (usually the second piggy) points upward instead of lying flat.
Happens when A bunion, flat or high arches, or too-narrow shoes cause your big toe to butt up against the second toe, putting pressure on the digit and causing it to contract.
How to deal A Budin splint--a flat, foamy pad with an elastic loop that goes under the ball of your foot and wraps around the hammertoe--can reduce pressure and friction from shoes. A podiatrist can also give you cortisone shots to tame the pain. If you've tried those options and are still desperate, surgery offers permanent relief. A small piece of bone on one or both sides of the joint is removed so the toe can uncurl, and a pin is sometimes left in for a few weeks to keep it in place.

Rubbed the wrong way aka CORNS AND CALLUSES
Looks like Raised layers of thick, dead skin. On the tops of your toes they're called corns; on the bottoms or sides of your feet they're known as calluses.
Happens when There's too much pressure or friction on the feet, often due to ill-fitting shoes or a deformity, like a hammertoe.
How to deal Once or twice a week, in the shower, gently rub the area with a pumice stone until the skin begins to turn pink. Follow with a cream designed to soften calloused skin, such as Gordon Laboratories Gormel creme with 20 percent urea ($13 for 2.5 oz, amazon.com). If the layers are really thick, have a podiatrist shave them down during an in-office medical pedicure (because there's a risk of infection, stay away from the nail salon for this). Avoid OTC medicated pads containing salicylic acid, which can burn healthy skin and cause infection.


Hell on heels aka PLANTAR FASCIITIS
Feels like
A stabbing or burning pain in your heel that's often worse in the morning.
Happens when The plantar fascia, a band of tissue that runs from the heel to the ball of the foot, becomes inflamed. This can be triggered by the strain of having exceptionally flat or high arches, standing or walking all day long, being overweight, or doing intense physical activities.
How to deal Try OTC arch supports or custom insoles to take stress off the plantar fascia and a topical gel called Biofreeze, also at drugstores, to increase blood flow and ease the ouch. If you're really in agony, ultrasound therapy and shock-wave therapy can speed healing. There's also a new, minimally invasive surgery called an endoscopic plantar fasciotomy, in which a surgeon makes a tiny snip into the plantar fascia to release the tense tissue. However, a study found that up to 25 percent of people who have this surgery continue to experience pain.

In a pinch aka NEUROMA
Feels like
Tingling, burning, or numbness in your foot. It may make you feel as if you're walking on a pebble.
Happens when The bones of two toes--usually the third and fourth ones--rub against one another, pinch¬ing the nerve in between. Too-narrow shoes, which cram toes together, are often to blame.
How to deal Most experts recommend cortisone injections, to reduce pain, or alcohol, which will destroy a portion of the nerve. If your foot is still killing you despite the shots, surgery can cut out the squashed nerve.

Friday, April 11, 2008

Speaking of Online...Nutrition

After last post I realized that I should also include links for nutrition sites that can help you with your health. There are a ton of these. One site that I love is Meals For You. You can also sign up to be on their email newsletter. The newsletter can send you a weeks worth of menus that meet your nutritional needs. If you don’t want the newsletter, you can create a profile and save your own recipe box full of meals that work for you and your family. What I love about the site is the nutritional information. Each recipe is broken down so that you can see the calories, fat, etc… Plus with around 10,000 recipes to choose from you can always find something great. Something else they have that is handy is the shopping list. The site will actually generate the list for you when you choose what meals you want.

Here are some more recipe/nutrition sites that might come in handy for you (remember you can always use an internet search engine to find more):

HealthyRecipes.com
hundreds of free articles featuring health and nutrition, exercise and weight loss, healthy cooking recipes, free cooking & health ebooks, diet and weight loss information, and health information.

Nutrition Data
Nutrition management tools such as recipe analyzer, foods by nutrient, save and analyze your foods, plus create recipes and track your consumption in your personal Pantry—accessible from any computer!

Fit Day
Free Diet & Weight Loss Journal: Get your free online diet journal and start tracking your foods, exercises, weight loss, and goals. Completely Free. Track your Foods, Exercises, Weight and Goals. View your Calories, Nutrition, Weight Loss and more.

Women's Health
Tons of simple, healthy recipes that you will love!

Thursday, April 10, 2008

Workout Online

I need a trainer…I really do. Even though I know the basics, I am just not able to put it together into a coherent plan for myself. Reason number one that I purchased the treadmill that I have. It is the ProForm iFit Audio Trainer Treadmill with SD Weight Loss Card. It has little SD cards that you can buy that make it seem as though you have a trainer. It controls the treadmill for you and talks to you while you are working out. Then it gives me a different workout everyday. I love it. I get a much better workout with it than I do with normal treadmills. But if treadmills aren’t your thing, then you can catch on to the new craze of online workout programs.

The first one I found was from Women’s Health Magazine (sorry—you’ll hear them referenced often because they have a lot of good stuff). Theirs is called Ultimate Fitness Plan ‘08. (Just click on the link). You can sign up for free---FREE is ALWAYS good!!! It gives you a 6-month workout plan that changes weekly, tests to gauge your fitness when starting out and to see your improvement throughout the program, a fitness log to track your workouts, and videos to demonstrate the exercises. Can you ask for anything more??!!

My husband uses CrossFit for his daily exercises. Each day they post a different workout for you to do. And if you don’t know how to do a specific exercise, they have links for you to watch videos of them. The program is good because you can adjust it to your personal fitness level. It has helped my husband to become stronger than any other program he has used.

Here are a few that I haven’t used but look promising:

Freetrainers.com
They are rated the #1 Online Health and Fitness Community

Build Muscle and Burn Fat with Middle Management
This site has everything! Workouts, Nutrition, Calorie Calculators.

12 Weeks to Weight Loss
Signs you up for a 12-week Weight Loss Ecourse

Of course, there are more. Just google “free workout plans” (or something similar) and you can search for the one that is best for you!

Wednesday, April 9, 2008

50 ways to stave off hunger

I admit that I am always hungry. Well, not actually hungry...but I feel like it. I think that it is more of a boredom hunger. I always feel like I need something to munch on. Especially when I am sitting here at the computer for hours on end. So when I found this information from Women's Health (don't worry men, most of the tips should work for you too!) I thought that it was definitely worthy of sharing with the masses. The article is from http://www.womenhealthmag.com/ and it is called “Get Your Fill: 48 cures for an empty stomach (and 2 to look forward to)” by Morgan Lord. (The exact link is http://www.womenshealthmag.com/weight-loss/prevent-a-binge?cm_mmc=Newsletter-_-2008_Apr_07-_-Weightloss-_-50.Ways.to.Stay.Full.Longer.Top) So here it is:

When you're dieting, a growling tummy is like a wedding toast: The longer it lasts, the more dangerous it gets. But your hormones, not your gut, are really to blame for most binges. Ghrelin, which makes you hungry, and leptin, your primary appetite suppressor, are eternally battling it out. Preventing these hormones from going haywire is the key to reining in calories without always feeling ravenous. So dig in—we're giving you 50 ways to fill up and conquer the growling beast that is your stomach.

1. Pack a packet Instant oatmeal beats out All Bran and Muesli for fullness factor. We love Quaker's Weight Control Maple and Brown Sugar—it tastes heavenly and has more fiber, protein, and whole grains than the regular variety.

2. Find berry treasure Raspberries are one of the most fiber-filled fruits, packing 8 grams into a cupful—a whopping 32 percent of your RDA. Add some to your cereal or yogurt.

3. Can the juice Whole fruit has a higher fiber content and makes you feel fuller than fruit juices, even those with pulp.

4. Make a dinner date A study found that women eat less than usual on dates (men tend to eat a lot more).

5. But don't eat by candlelight Dim light can trigger binge eating.

6. Better yet, make it a blind date It's worth a try—dine blindfolded and you'll eat 22 percent less food without missing it. Just watch out for the salad fork.

7. Bulk up Soluble fiber expands in your GI tract to make you feel full, so get your 25-gram RDA. That's a packet of oatmeal, two slices of whole-wheat bread, and 1 cup each of broccoli, edamame, and raw carrots.

8. Ignore diet labels One study found that after eating full-fat muffins, subjects were less hungry and ate less over the next 24 hours than after eating a fat-free version.

9. Hold your breath Just smelling a fresh-baked cupcake in the break room can induce the insulin secretion that makes you think you're hungry. Sight activates the appetite snowball too, so avert your eyes.

10. Down a multivitamin Research suggests that your body may compensate for a lack of nutrients by increasing your appetite so you'll eat more.

11. Save your bread Dodge the white wonder and go for whole wheat—it's 5.5 times more satisfying.

12. Meet meat One study found that people ate 441 fewer calories a day when following a 30 percent protein diet versus a 15 percent protein diet.

13. Eat like a cow Graze: Five evenly spaced, 350-calorie mini-meals a day will regulate your appetite and ward off sugar cravings caused by skipping meals.

14. Attempt ambidexterity Switch your fork to your nondominant hand—you'll eat much more slowly. That gives you time to recognize your couldn't-eat-another-bite feeling when it first sets in.

15. Skip soft drinks High-fructose corn syrup, the main sweetener in soda, doesn't spur insulin production to make the body process calories, nor does it trigger leptin, the hormone that tamps down appetite.

16. Trade your corkscrew for a bottle opener Participants in one study ate more food while drinking wine than while drinking beer.

17. Boost your bean count The musical fruit's high fiber content causes glucose to be released slowly into the bloodstream, preventing the sudden slumps that cause hunger spikes. Add garbanzos or black beans to soup or salad.

18. Shape up Wedge-shaped foods like pizza make it difficult to estimate proper portions. (No wonder the apple pie always goes so fast.)

19. Start with soup Have a cup of soup, such as chicken noodle or vegetable, before your entrée—you'll feel fuller sooner and eat fewer calories overall.

20. But only one cup Served buffet style, diners ate 73 percent more soup without realizing it or feeling any fuller.

21. Bag the dried fruit Go for 2 cups of grapes over a quarter cup of raisins—both are 100 calories, but the grapes' water content feels more filling.

22. Dig pop culture Because it's mostly air, popcorn is twice as filling as a candy bar or peanuts, with fewer calories. We like Pop Secret 100-calorie packs.

23. Slurp a smoothie Make it with low-fat yogurt and loads of fruit for a satiety trifecta: protein (to decrease hunger), fiber (to fill you up without extra calories), and calcium (to help burn, not store, fat).

24. Whey your options Boost that smoothie with 1 to 2 tablespoons of whey powder. New studies suggest that in addition to a protein punch, whey may affect the hormones that make you feel full. In one study, participants who ate a liquid meal made with whey ate significantly fewer calories 90 minutes later than their counterparts.

25. Go cuckoo for cocoa Participants in one study were significantly more satisfied 30 minutes after they drank low-fat chocolate milk than they were after they drank soda.

26. Crunch on raw carrots Researchers in Ireland noted that carrots are more filling when they're uncooked. Bonus: A 1-cup serving has 3.6 grams of fiber.

27. Add avocado Your body burns carbohydrates in an hour or two, so toss a little healthy fat into the mix (avocado in salad, peanut butter on bread) to buy a few hours before the pangs hit.

28. Start a pack-a-day habit Chewing gum (sugar-free or regular) suppresses your desire for sweets. (If you prefer potato chips, spit out the gum—it may make a salty craving worse.)

29. Get nutty Nosh on pine nuts—they have the most protein of any nut or seed, and the pinolenic acid they contain stimulates two powerful hunger-suppressing hormones.

30. Listen to Norah Jones Eating while listening to mellow music slows you down. It takes 20 minutes for your stomach to tell your brain it's full—that's the first seven tracks of Come Away with Me.

31. Go beyond the pale White pasta and other foods made with refined flour cause blood sugar to drop and leave you hungry again in no time. Choose whole-wheat pasta and you'll be satisfied almost twice as long.

32. Ride a roller-coaster Nausea is responsible for a subsequent loss of appetite (bring your own barf bag).

33. Get hitched A study found that happy marriages lower the risk of metabolic syndrome, which could lead to overeating. Women in consistently dissatisfying marriages were about 3 times more likely to develop metabolic syndrome. Widows carried nearly 6 times the risk.

34. Find a new china pattern Research shows that blue is a natural appetite suppressant, so using blue plates, napkins, or placemats may make you eat more slowly and realize when you're full.

35. Re-paint your dining room beige Red, yellow, and orange hues stimulate appetite and make you eat more.

36. Be antisocial On average, people who eat with one other person consume about 35 percent more than when they dine alone; at a table of four, that figure rises to 75 percent more; if you're in a party of eight you'll nearly double your intake.

37. Enjoy your salad days According to one study, women who ate a 100-calorie salad before dinner consumed 12 percent fewer calories during the meal without trying to diet or limit their intake. The fiber in the greens probably helped.

38. Choose surf over turf Fish is more satisfying, per calorie, than lean beef or chicken, according to Dr. Susanna Holt's Satiety Index, a ranking of different foods' ability to satisfy hunger.

39. Live in your own private Idaho If you need starches, yams and white potatoes (with skin) are 7 times more filling than a croissant. Sorry, French fries don't count.

40. Practice patience Before you go for seconds, wait 20 minutes. Once the leptin kicks in, you might find you're already full.

41. Declare yourself perfect Accept your body and, according to a study at Ohio State University, you're more likely to eat healthily—and not for emotional reasons.

42. Request a doggy bag Wrap up half your meal to go before you take the first bite and you're likely to eat less. Study participants who were offered a portion and a half of a food consumed 43 percent more of it and ate 25 percent more calories in the meal overall.

43. Have a seaweed spritzer When you mix agar-agar, a fiber-rich thickening agent derived from seaweed, with fruit juice, it soaks up the liquid, making you full-full. Pick it up at Whole Foods Market.

44. Make some miso When your metabolism is dragging and your energy dips, you crave foods and drinks that give you a quick lift. New research reveals that protein-rich miso soup boosts metabolism.

45. Count sheep Sleep-deprivation leads to lower leptin levels and higher ghrelin levels, boosting your appetite. Try to get at least 7 hours tonight.

46. Have a cocktail with lunch Fruit cocktail, that is. Mixed fruit can curb a sweet tooth, and it has plenty of fiber, which helps regulate your blood sugar.

47. Eject the junk Science has proven that a food's tasty appearance can trump feelings of fullness. Ask the waiter to remove your plate before you scarf the rest of those fluffy mashed potatoes.

48. Turn up the heat Temperature is a satiety signal, and the cooler a room, the more people tend to eat—which is why restaurants often keep thermostats low.

And, in the not too distant future...

49. Chew on this London researchers found that moderate doses of the "feeling full" hormone pancreatic polypeptide reduces the amount of food eaten by 15 to 20 percent. They're working on a chewing gum, but a finished product is still a good 5 years down the line.

50. Pop a pill Italian scientists looking to make a more absorbent diaper lining ended up creating a cellulose pill that expands in your stomach to ward off hunger pangs for up to 7 hours. Look for it (pending safety trials) in May 2008.

Tuesday, April 8, 2008

The Internet Connection

I love the Internet! I can find almost anything I need from the comfort of my home. I have recently discovered the joys of email subscriptions. Yes, I know that half of the time that means the dreaded SPAM, but sometimes it can be great information. Take the theme of this blog---Healthy, Wealthy, and Wise. I am here to give you miscellaneous information regarding your health and fitness. Lately I have come upon some email subscriptions that give me great health information on a daily basis. In fact, I will probably be regurgitating much of it to you in the coming weeks here on this blog. They are subjects that you don’t always think of, but that might be good to know. So if you are interested in this type of stuff you should sign up for their emails. The easiest way to to sign up for subscriptions is to go to www.everydayhealth.com. They have a huge list of a variety of health issue newsletters. If you click on "manage newsletters" near the top of the page, it will prompt you to enter your email and then give you the following list that includes descriptions and how often it is published:

Health and Fitness
4-Day Jump Start ProgramImprove sexual health with easy tips from noted urologist Dr. Steven Lamm.
4 Issues


The Buzz from Bikini Bootcamp
Daily tips, recipes, and advice to help you get in that bikini — and keep you there — straight from the experts at Bikini Bootcamp.
5 days/week


Shaq's Big Challenge
Basketball star Shaquille O'Neal helps six overweight kids shape up — now your whole family can get fit, too!
5 Days/Week


The Cheat to Lose News
Learn how to lose weight naturally by eating foods that can boost your metabolism and balance your hormones.
Daily

Healthy Living With Ellie Krieger

Your favorite Food Network chef and nutritionist shares her favorite recipes for great meals, and a great life!
Daily


The GenoType Diet Daily
From the creator of the bestselling Blood Type Diet comes the latest scientific breakthrough: The GenoType Diet, designed to help you lose weight and live at your full genetic potential.
Daily


Living Well Today with Montel Williams
From the renowned talk-show host and author comes a new program for transforming your life and supercharging your health.
Daily


Duke Diet & Fitness Daily
Weight loss tips from the experts at the world-reknowned Duke Diet & Fitness Center.
5 days/week


5 Factor Diet Daily Challenge
Hollywood trainer Harley Pasternak shares the weight-loss tips and tricks that work for his celebrity clients.
5 days/week


Winsor Diet Newsletter
Everyday Mari Winsor will share one of her favorite recipes and best tips to help you lose weight and get trim the Winsor way.
Daily


The South Beach Diet™ Newsletter
Stay on track with daily tips and recipes from The South Beach Diet™.
Daily


Morning Stretch with Denise Austin
Daily advice, tips, and inspiration from America's favorite fitness expert.
Daily


The Sonoma Diet
From a lush California valley comes a flavorful way to lose weight the Mediterranean way.
5 days/Week


Losing It With Jillian Michaels
Tips and advice from TV's toughest fitness guru.
5 days/Week


Jordan Rubin's Biblical Health Daily
Tips and inspiration from the author of The Maker's Diet and The Great Physician's Rx - achieve the total health that our Creator intended
5 days/Week


Dr. Weil's Recipe of the Day
Delicious and natural recipes from Andrew Weil, MD.
Daily


Dr. Laura Berman's Passion Files
America's leading sexual health expert helps you awaken your inner vixen.
5 days/Week


Digestive Health
Tips, prevention information, and the latest in digestive care.
5 days/Week


Asthma and Allergies
Daily reports and tips to help you manage asthma and allergies.
5 days/Week


Managing Diabetes
Daily recipes, tips, and news to help you manage diabetes.
Daily


Women's Health
Daily tips, news, and information on every aspect of a woman's health.
5 days/week


Heart Health
News, tips, and advice to help you prevent and manage heart disease.
Daily


Emotional Health
News and advice to maintain emotional health in today's hectic world.
Daily


Healthy Aging
Learn what to do now to stay in tip-top shape tomorrow.
5 days/week


Everyday Health - Healthy Living
Strategies for keeping the whole family in good health.
5 days/week


Diabetic Living Daily
A new recipe every day, developed just for people with diabetes.
5 days/Week


Everyday Health: Yoga for Every Body
Daily yoga and wellness tips featuring audio and video inspiration from the Spirit Trainers.
Daily


Your Daily Newsletter from What to Expect
Let the author of What To Expect help you prepare for pregnancy and your baby's first year
Daily


Expecting to Expect (Planning a Pregnancy)Trying to conceive?
Advice from the author of What to Expect…
Weekly


If any of these would meet your needs I highly suggest subscribing. Next to them on the web page is a place to select if you want to subscribe. And if you decide you don't want them later on, then there is a place to select unsubscribe. It is as easy as that. So you don't have to feel like you will be stuck forever by requesting them! Hope this info is helpful--it has been for me!

Sunday, April 6, 2008

My husband weighs in

The following post was written by my husband. When I told him that I was doing a post about not needing a gym he insisted on putting in his 2 cents worth. So here is what he has to say about it:

Gyms are a great place to go if you are a type A personality that likes to compete and show off…and of course use a large variety of equipment. I can tell you that just using your body weight can give you a great work out. In the Army, it just isn't practical for everyone to crowd into a gym and work out. Push-ups, Sit-ups, pull-ups and dips along with all the variety of crunches can get you and keep you in great shape. Gymnasts are a good example of this. They may use free weights in the off season, but using their body weight is enough to keep them in phenomenal shape. Point is, using gravity can give you a very good work out and its GREEN too. Think of all the gas you waste to get to and from the gym. It reminds me of how people will take an elevator to the second story of a gym and then climb on a stair machines. Hmmm. Save gas, save the Earth, and save some money, not to mention time and use what you've got. My new's year resolution was to have a nice tight six pack for summer. I signed up for a newsletter from a site called sixpackabsnow.com Here is a recent post that has a video demonstration of body weight work outs.

Hey Dave,
I received a lot of requests to make an advance bodyweight training workout routine video. Personally, I am a big fan of advanced bodyweighttraining. Some of the strongest pound by pound athletes such as gymnasts and rock climbers have gotten stronger through bodyweight training. The beauty about bodyweight training is that it can be done anywhere by anyone. It does not matter if you are a beginner or advanced. Bodyweight exercises can be modified to fit your fitness level. You should be able to handle your own bodyweight before adding any external resistance (ie. free weights).You will be surprise how effective bodyweight training is.Check out my Advanced Bodyweight Training Challenge video and see how you do.http://www.beyondsixpackabs.com/advancedbodyweightchallenge.htmlHere are the rules for the Advanced Bodyweight Training Challenge:Perform each exercise in order for 5 reps (per side).Do a total of 5 rounds. Try not to take any breaks in between sets. Have fun and enjoy this week's video tip of the week. http://www.beyondsixpackabs.com/advancedbodyweightchallenge.html

Saturday, April 5, 2008

Is a gym membership really necessary???



This video was just too funny not to include in this post. I think that for some people they assume that if they get a gym membership they will instantly be in shape. Not so! Don't get me wrong. I love the gym. We used to go to a gym that was extremely family oriented, fairly cheap, and very large...they were actually the largest gym in our state. We loved it. In fact, we always talked about how we wanted to continue living close to that gym. Now fast forward a couple years and we are now living in a state on the other side of the country. The closest gym that has a children's center is a good 30 minutes away and costs almost 3 times as much. We really could not justify spending the money or the driving time (or driving cost, since gas is so expensive).


So we decided to do the next best thing...create a gym in our home. Granted we don't have everything that a huge facility might, but we have enough to keep us in shape. We decided to take the route of buying a treadmill. I LOVE my treadmill. We purchased it off of Home Shopping Network and to anyone is looking to buy one I recommend this route for the simple reason of "flex-pay". We were able to pay for the treadmill in 5 monthly installments with no interest. And the payments each month were half of the price we would have had to pay per month at the gym. Not to mention that now we own it! Other than that we have a bunch of weights and some exercise bands that allow us to work all of our muscles. Infact, I notice now that I am using free weights as opposed to machines I am getting a much better workout!


You really don't have to buy much equipment at all if you don't want to. You can make do with items around your house. Plus there are always exercise videos that are not too expensive that can give you a full-body workout. My favorite is definitely the Slim-in-6 series. There are others, of course, you just have to find what is best for you. You can rent exercise videos/dvds from your local movie rental store to try them out and find which one works best for you. And don't forget that there are plenty of things you can do without any equipment at all, i.e. lunges, squats, push-ups, sit-ups, crunches, etc... You can go for a brisk walk or run, or even walk up and down the stairs in your home.


I found a pretty good article titled "Gym Membership Isn't Necessary For Fitness". You can read the entire article @ http://www.consumeraffairs.com/news04/2008/01/fitness.html


The information comes from Colleen Greene, a wellness coordinator with MFit, the University of Michigan Health System's health promotion division. In the article she gives you the following tips:


"1. Get a fitness assessment. An assessment done by a personal trainer will help you decide what your goals should be. For example, it will show if you need flexibility work or if instead you should focus on increasing your cardiovascular capacity. This will provide a starting point for fitness planning.
Also, be sure to check with your doctor to ensure that your new routine will be the best and safest one for your individual needs.
2. Purchase equipment that is right for you. Don't get something that is just going to end up being a coat hanger, Greene advises. "You want to look at what is exciting to you, what you will do and what to focus on once your assessment has been done," she said.
"Do you need the cardiovascular exercise? Buy a cardiovascular machine. Do you need some strength training? Purchase a Dyna-band or small hand weights. It depends on what sort of equipment you need and what sort of equipment you are going to use."
3. Be creative. Do you have a can of soup? Then you've got yourself a dumbbell. Using the resources around you not only mixes up your routine, but it saves you some money too. You can even use your own body weight to do various resistance exercises that help to increase your strength, Greene said.
4. Embrace the outdoors. There are many winter activities that people can do outside that can be fun and safe. Snowshoeing, cross country skiing and even going outdoors to play with your children are great ways to integrate exercise into your life during the winter months.
5. Maintain a support system. Whether you need a friend to work out with or someone who will help you stay motivated, Greene emphasizes the value of getting support to help you commit to your new routine. Even if it is asking a family member to do the dishes so you can get a workout in, other people can greatly aid in making your resolution a reality.
6. Change up your routine. Not only can adding a mix to your workouts prevent injuries, it can also add some "spice" to your routine. Greene notes that the more fun you make exercise, the more likely you are to sustain it.
Changing up a routine also gives you the chance to target different areas of your body. While the typical recommendation for cardiovascular activity is 20 to 30 minutes at your target heart rate five to six days a week, it is important to engage in both aerobic and weight-training activities because research has also shown that strength training should be a part of every workout as well.
7. Realize that weight loss won't happen overnight. Greene suggests that a one- to two-pound weight loss per week is a realistic expectation, but it will take time to see significant results. Instead of only paying attention to the numbers on the scale, focus on how your clothes are feeling, how your resting heart rate is dropping and how you have more energy overall.


Greene also suggests watching TV or listening to music while exercising at home. The most important thing, she says, is simply making time to do it."


Although I do agree with Greene that watching TV or listening to music might make exercising more enjoyable, from my experience (and from other reports that I have read) you really get a better workout if you can focus on the task at hand, i.e. your form, posture, speed, etc... instead of what is happening on the television. But if the only time you can find to exercise is when you are watching American Idol, then by all means, do it!!


I hope that some of this information might be useful to those of you thinking that you can't get in shape at home. It is possible. And it doesn't have to be expensive.


Friday, April 4, 2008

Welcome

Thanks for visiting Healthy, Wealthy, and Whys? This website is dedicated to helping you find answers to miscellaneous health, fitness and nutrition questions without all the stuffiness that you encounter everywhere else. If there is a certain subject you would like to know more about, please feel free to tell me in the comments. I might not know the answer, but I will do my best to find it for you...and hopefully we will have some fun in the process! Remember that laughter is exercise too!!! Well, maybe not actual "exercise", but it is good for your health.