Wellness In Chicago

Food Item of The Week: Sweet Potato

2011-05-31T05:44:00.000-05:00

If you are a healthy individual without any blood sugar issues, this starchy veg is an amazing tasting, nutrition-packed food. High in fiber, Vitamin A, Potassium, powerful antioxidants and phytochemicals, these potatoes pack a powerful nutrition punch. Sweet potatoes can be made in so many different ways: pureed, grilled, made as fries, or baked.

A medium sweet potato has only 103 calories and the following:

Fiber, 12.6% of your daily value @ 3.14g. Fiber in your diet helps you maintain/lose weight by keeping you fuller longer. This feeling of fullness helps you eat less throughout the day.
Vitamin A (Beta-Carotene), 262.2% of your daily value @ 13107.70 IU. A powerful antioxidant and immune system booster, it works directly at the cellular level to combat free radicals that damage cells and promote disease.
Potassium, 8.7% of your daily value @ 306.05mg. Potassium helps keep the balance of sodium, water and electrolytes in the body, fights against anxiety, stroke, depression and blood pressure, and supports proper muscle contractions.
Vitamin C, 28.4% of your daily value @ 17.06mg. Vitamin C supports your immune system, eye health, and much more.
Antioxidants

Chlorogenic Acid; an antioxidant whose most recently studied benefits pertain to their potential role in carbohydrate metabolism. Chlorogenic acid specifically is shown to decrease the uptake of glucose in the body and assist in regulating blood glucose levels.

Phytochemicals

Quercitin; a great anti-inflammatory phytochemical that helps protect your body against free radicals. It also is said to help fight against cancer and allergies.

And Much More

Fitness Move of the Week: Kettlebells

2011-05-26T07:03:00.001-05:00

A Brief History:

I am sure you have seen these weights in a gym at some point, but very few people know the history of the kettle bell. Kettlebells originated in Russia in the beginning of the 1700s and became popular in the United States thanks to trainer and author named Pavel Tsatsouline who used to be a trainer the United States armed forces and the Soviet Union forces.

About a Kettlebell:

As you can see in the photo, a kettlebell is made up of a handle and a base. The kettlebell is different from a dumbbell because the weight is more equally balanced when you hold it and for many, easier to grip. They come in weights ranging from 5 LBs to over 100 LBs.

Kettlebells can help you stay motivated by trying something new in your workouts! (Since it is not like a dumbbell, check with a trainer to learn how to do the moves properly.)

Some kettlebell moves include:

Squat Catch - you hold the kettlebell with both hands by the handle, squat down, and as you stand up you catch the base of the kettlebell over your head
Windmill - stand with your feet 3 feet apart, holding the kettlebell in one hand at your side, dip it down the side of your body towards your toes, then return back to standing.
Lunge and Loop - forward lunge in front of you and with the kettlebell in one hand, put it under your leg and take it with the other hand, then stand up from your lunge
Squat and Swing - hold the kettlebell in your hands in front of you, squat down and let the kettlebell drop down with you, push off of your heels and thrust your hips up, swinging the kettlebell up to shoulder level. Let the motion take the kettlebell down with you for your next squat, repeat.

Know Your Salt Intake

2011-05-26T07:03:00.000-05:00

The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day for healthy individuals under the age of 51. They recommended 1,500 mg if you're age 51 or older, or if you have high blood pressure, diabetes or chronic kidney disease.

The average American gets about 3,400 mg of sodium, a lot higher than the recommended intake, so without reading food labels how can you measure how much sodium you have in a day?

There a lot of foods that you can avoid to keep your sodium intake down:

Processed foods
Americanized versions of Mexican, Japanese, and Chinese foods-don't believe me? Check out the nutrition info for Chipotle and P.F. Chang's
Foods like milk, meat (especially sausages and deli meat), and shellfish
Condiments like soy sauce- 1 TB has about 1,000 mg of sodium
Soups and cooking broths
Frozen meals- these are generally preserved by being high sodium

Check food labels for ingredients that increase sodium levels:

Monosodium glutamate (MSG) - very common in Asian cooking
Baking soda
Baking powder
Disodium phosphate
Sodium alginate
Sodium nitrate or nitrite - very often in deli meats

What you can do:

Try low or no sodium, unsalted, sodium nitrate- and nitrite-free foods and products
Read your labels!
Avoid having a salt shaker at home and do not leave in a ready-to-use space
Generally, the best method is to avoid products with more than 200 mg of sodium per serving

Stuffed Turkey Burgers

2011-05-25T05:16:00.001-05:00

Ingredients:

1/4 Lbs Lean Ground Turkey Breast (Jenny-O's is a good brand)
1/2 Cup Sun Dried Tomatoes, chopped
1/2 Cup Part-Skim Mozzarella Cheese, shredded
1/3 tsp Salt
1/8 tsp Pepper
Cooking Instructions:
Mix the turkey with all ingredients in a bowl
Divide the turkey mix and mold into 8 equal in size round patties
Grill or broil the burgers 5 minutes per side
Serve with lettuce, tomato slices, and a spicy mustard on whole wheat buns. Another option for added taste is to add grilled onions on top. (just slice the onions and drizzle them with a little olive oil and sea salt and grill 6-8 minutes/side)
Also yummy with a side salad and Ashley's Sweet Potato Fries!

Green Beans & Shallots

2011-05-25T05:16:00.000-05:00

Ingredients:

3 Cups Green Beans, cleaned and ends trimmed off
1 Large Shallot, chopped
1/2 TB Butter (Vegan? Use Earth Balance)
Salt & Pepper, to taste

Cooking Instructions:

Fill a saucepan with 3/4-1-inch of water and place a steamer on top of it
Bring the water to a boil, add the green beans, cover and reduce the heat
Cook the beans for 5-6 minutes of until more easily pierced with a fork
Meanwhile, in a medium pan, heat the butter over medium heat for 1 minute
Add the shallots and cook until lightly browned, set aside
Remove the beans from the steamer and place them in a serving bowl, mix in the shallots and serve

Roasted Asparagus

2011-05-23T05:09:00.001-05:00

Ingredients:

2 Bunches of Asparagus (about 24 spears), cleaned and trimmed

1 TB Extra Virgin Olive Oil

Sea Salt

1 Cup Grape Tomatoes, quartered
1/4 Cup Blue Cheese

Cooking Instructions:
Preheat the oven to 400 degrees
Arrange the asparagus on a baking sheet and drizzle with the olive oil making sure each spear gets coated, then drizzle with the sea salt
Roast the asparagus for 18-20 minutes, turning occasionally so all sides get browned
Remove the asparagus from the oven and transfer it from the baking sheet to a serving platter, top with the tomatoes and blue cheese (immediately out the cheese on so it melts a bit)
Serve!

Food Item of The Week: Soy

2011-05-23T05:09:00.000-05:00

There are numerous health benefits when it comes to including soy in your daily food regimen:

The Main Claim: The Food and Drug Administration (FDA) determined that "...25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease by reducing blood cholesterol levels."

Proven by Studies: In the past 40 years, more than 80 studies have shown that soy protein directly lowers LDL (“bad”) cholesterol.
Healthy Fats/Better than Meat: Soy contains naturally occurring ALA omega-3 fatty acids, which aids in heart health.

Some Foods Filled with Soy:

Tofu - check out my many tofu recipes!
Soy Milk- I often grab a Silk milk to-go for a protein-filled snack
Edamame - a good snack and addition to salads
Miso - make your own miso soup!
Natto - usually served over rice, is a fermented soy with a strong smell and flavor
Tempeh - this is not gluten free folks, but this soy-based meat alternative is great because of it's meat-like texture

Editorial Week of May 23rd: Pilates

2011-05-23T05:07:00.000-05:00

A brief history of Pilates:

When Joseph Pilates developed this fitness method in Germany in the early 1900s I don't think he anticipated the popularity of it around the world. (Not to mention the arm and leg it can sometimes cost you for private Pilates instruction!) It has been estimated that there are over 15 million people who regularly practice Pilates worldwide.

Breathing, efficiency of movement and the use of the body's "center" are all points of focus during a Pilates practice. Referred to as "contrology,"Joseph Pilates wanted to use the mind and body to enable students to make very controlled movements to strengthen the core muscles. Originally, Joseph Pilates began his practice with the use of mats and not the fancy apparatus ("reformers" and such) we see so often in specialized Pilates studios.

The Main Benefits of Pilates:

Strengthens the core/Improves posture
Leans you up with toning of muscles vs bulking you up by building mass (no getting big with this ladies)
Increases flexibility

My Thoughts:

If Mr. Pilates himself was satisfied with the mat and that is the origin of the method, then by all means, the mat shall suffice. Don't go out and blow upwards of $100 for private instruction on fancy machines.
While the benefits cannot be argued, you must incorporate other exercise into your fitness regimen. There is nothing more annoying than the supermodel or actress who attributes their body to doing Pilates twice a week and that's it. Please, the average Jane cannot thrive off of solely doing core work and without breaking a sweat. These days with our sedentary lifestyles, your health needs your cardiovascular system to be worked out and your body needs the calorie burn to keep weight off.
Make sure you focus when you are doing Pilates, if you do not do the movements just right, it is worthless. Ask an instructor for guidance whenever you are unsure and remember that if it doesn't feel like its doing anything, then you are not doing it correctly.

Steamed Broccoli with Ginger & Garlic

2011-05-18T05:10:00.001-05:00

Ingredients:

2 Cups Broccoli, heads only
1 tsp Olive Oil
1 TB Garlic, minced
1 TB Ginger, minced
1 TB Sesame Seeds

Cooking Instructions:

Fill a saucepan with 3/4-1-inch of water and place a steamer on top of it.
Bring the water to a boil
Add the broccoli to the steamer, cover, reduce the heat
Meanwhile, in a small pan heat the olive oil over medium heat for 30 seconds, than add the garlic, ginger, and sesame seeds-saute for 1-2 minutes, set aside.
Cook the broccoli for 5-6 minutes or until it is tender (I like mine more al dente @ 3-4 minutes)
In a bowl, mix the broccoli with the garlic, ginger, and sesame seeds and you are all set to enjoy!

Basic Cholesterol Info for All to Know

2011-05-18T05:10:00.000-05:00

As Stated Above: cholesterol is a soft, waxy substance found among the lipids (fats) in the bloodstream and in your body’s cells. It’s used to form cell membranes, some hormones, vitamin D, bile acids, and is needed for other functions.

Cholesterol cannot be dissolved in the blood stream. They have to be transported to & from the cells by special carriers called lipoproteins. This is what is measured when testing cholesterol levels:

Lipoproteins that help transports cholesterol include:
LDL (low-density lipoprotein) or “bad cholesterol”
HDL (high-density lipoprotein) or “good cholesterol”
Triglycerides (the chemical form in which most fat exists in food and the body)

Cholesterol By The Numbers

***Total Cholesterol:
   Normal: 200 mg/dL or less
   Borderline High: 200-239 mg/dL
   High: 240 mg/dL or higher

***LDL:

Less than 100 mg/dL is optimal,

100-129mg/dL is near or above optimal,

130-159mg/dL borderline high,

160-189mg/dL high,

190mg/dL very high
(Your LDL depends on your other risk factors)

***HDL:

Optimal is 60mg/dL or higher

The dangers behind having high cholesterol include:
·      Heart Attack
·      Stroke
·      Heart Disease
·      Irregular Heart Rhythm
·      And more…

Although a large part of cholesterol is genetics, it can be controlled with more than medicine:
·      Maintain a healthy weight- no yo-yo dieting or unhealthy fad dieting to loose weight quick
·      Eat a nutritious, well-balanced diet- check out more within this blog for the tools to do so!
·      Stay physically active- take my fitness moves of the week and use them to your advantage
·      Control your LDL levels - definitely helpful by losing excess weight and getting fit
·      Do not smoke- please, please, with all we know about it, do not smoke

Gym Etiquette-Please Read!

2011-05-18T05:09:00.001-05:00

Ok, so not to stand on a soap box or anything and preach it forward, but working in a gym all day long, I tend to see some of the worst gym etiquette. Whatever the reason is: you didn't know it was inconsiderate, you saw someone else doing it and figured it was OK, or you are just not conscious of what is actually not cool in a gym environment-these tips are to help us all out!

Cell Phone Calls During Workouts! When you are on a machine trying to get your good tunes in while busting a move, there is nothing more annoying than a chatty Cathy on the phone gossiping with gal pals or someone on a business call negotiating deals. If you can talk at-length, your workout needs improvement. You are at the gym for a reason, the phone can wait.
Machine Hogging: Please don't be that person who sees that there is a wait for machines and puts your towel over your time and continues past the 30-minute cap set at such busy times. Hop off of the machine and try non-machine cardio moves like listed in my article last week: cardio blasts
Overuse of Towels: Please refrain from using more than 1-2 hand towels and 1-2 bathing towels in a visit. There is no reason you need more than 2 towels to wipe the sweat away, and if you do, seek medical attention! More towels creates more laundry, more water usage, more time, more everything for everyone else.
iPod Sing-Alongs: You may have an amazing voice and the song may be a great tune, but no one wants to workout to you singing along to your workout playlist. Please respectfully refrain from gym karaoke.
Weight Hoarding: It is common knowledge that you can work in sets on a piece of equipment if you ask someone. It should be considered the same for free weights. If you are the person who takes the 5-, 10-, and 15-pound dumbbells and piles them in a corner for only yourself to use for your hour-long workout, that is weight hoarding. Use the weights and re-rack them after each set so others can use them too.
Leaving Equipment Astray: Please treat the gym like your home and put things back where you found it. Please re-rack your weights, put equipment on shelves or hooks, and tidy up after yourself as a courtesy to the staff and other members around you.
General Sloppiness: please abide by all of these rules...sanitize the machines after use, remove your plastic water bottle post-workout and throw it away rather than leaving it there for someone else to toss out, same with reading materials you may have on your machine, put equipment away (as said so articulately above) and put used towels in their designated bins on the fitness floor and in the locker rooms.

Makeover Your Kitchen Today

2011-05-18T05:09:00.000-05:00

This is a great way to ensure you have all of the things in your kitchen to lead a nutritious lifestyle and tells you the things to toss out in order to stay healthy and trim! (If you are getting rid of food, consider donating it to your local food pantry if it is unopened)

First, Get Rid of the Bad...Things to Toss:

Potato or corn-based chips
Fruit; protein; or granola bars
Cookies (of any sorts)
Crackers
Instant baking goods (brownies, cookies, cake mixes, mashed potatoes, rice meals, etc)
Bread crumbs, croutons, or dried bread products
Chocolate
Candy
Soft Drinks (of any sorts)
Alcohol
More than 4-5 types of sauces
Sausage, bacon, or other red meats
Fruit Juice
Soft Drinks
Frozen Dinners
Ice cream, ice cream bars
Restaurant take-out
Frozen pizzas
More than one type of bread (bread, bagels, English muffins, etc.)
Baked goods (brownies, cupcakes, cake, pie, etc.)
White flour products of all kinds (white pasta, breads, etc.)
White Rice

Things to Always Have On-Hand

Always have these utensils, kitchen machines:

A good set of pots
A good set of knives
A blender
A scale for weighing food
Tupperware containers (preferably glass)
Lunch bag (permanent-reusable)
Food processor

Always keep these in your refrigerator or pantry:

Whole grains (quinoa, brown rice, amaranth)
Steel cut oats
Raw, unsalted nuts or seeds (almonds, sunflower seeds)
Extra Virgin olive oil
Green tea
Vinegar (Balsamic)
High quality multivitamin
Fish Oil or Flax Seed Supplement
High grade vitamin C

Always store in your refrigerator/freezer for long-term:

Organic Dijon Mustard
Filtered water
Fresh Vegetables (at least 5 varieties, especially greens)
Fresh fruit (at least 4 varieties)
Hormone- & nitrate-free meats (chicken, grass-fed lean beef, pork tenderloin, etc)
Fresh Fish (check toxicity reports before purchasing)
Organic, cage-free eggs
Himalayan Crystal Salt

A Classic Recipe: Turkey Meat Loaf

2011-05-17T05:23:00.002-05:00

Ingredients:

1 1/2 Cups Onion, chopped

1 TB Garlic, minced

1 tsp Olive OIl

1 1/2 tsp Worcestershire Sauce (watch out folks, it is not gluten free, look for a GF version)

1/3 Cup Fresh Parsley, finely chopped

1/4 Cup Muir Glen Organic Ketchup

1 Cup Italian Herb Wheat Bread Crumbs or 2 Pieces of Ezekiel Bread torn up

1/3 Cup Skim Milk (or Soy Milk)

1 Whole Large Egg, lightly beaten

1 Large Egg White, lightly beaten

1 1/4 pound Jenny-O's Lean Ground Turkey

1 tsp Salt

1/2 tsp Black Pepper

Cooking Instructions:

Preheat the oven to 400 degrees F
In a medium pan, cook onion and garlic in the olive oil oil over medium heat until lightly browned-about 2 minutes
Add a pinch of salt and pepper and stir in Worcestershire sauce, parsley, and 3 TB ketchup, then set all aside in a large bowl
Stir together bread crumbs and skim milk in a small bowl, then after 5 or so minutes, stir in egg and egg white
Add the milk, egg, and bread crumb mix to the large bowl of onions-mix well
Add turkey and a pinch of salt and pepper-mix well with your hands
Using a 13- by 9- by 2-inch baking pan, form the meatloaf into an oval "loaf-like" shape in the middle of the pan
Brush the meat loaf with 2TB of ketchup, place it in the oven, bake for 40 minutes with aluminum foil covering it
Remove the meat loaf from the oven and brush with another 2 TB of ketchup, then place back in the oven for 5-10 additional minutes without the foil

(Meat loaf should register 165 degrees with a meat thermometer when fully cooked)

My Favorite Healthy Items of the Moment

2011-05-17T05:23:00.000-05:00

Currently I would say I couldn't live without the items listed below because they fortify my daily healthy habits and you can regularly find them in my daytime tote bag:

24 oz. Reusable Starbucks Cup (with a straw): perfect for my morning unsweetened, iced green tea and my water throughout the day. It is machine washable, easy to carry and helps the environment!
Origins Lip Remedy: I don't wear lip gloss or lipstick during the day-I wear this awesome lip balm to keep my mouth smooth and healthy
iPod Shuffle: I workout anytime I get the chance in my busy days and with my random schedule, so I always carry my music with me so I am ready at any given moment
Polar Heart Rate Monitor: I like to track my workouts and this heart rate monitor is perfect to log my heart rate, calories burned, and workout duration
Weekly Planner & Notebook: I use my smartphone for my scheduling, but a girl needs backup! I love my weekly appointment book because it also has a notebook in back where I can jot down my ideas and to-do's throughout the day. I don't know about you, but I have to get it on paper!
iPad: I cannot go anywhere without this-I used it for workouts, reading my books when I get a free moment, web browsing, email, and more!
Eden's Spicy Pumpkin Seeds: the perfectly well-rounded snack can be found in my bag and my car so that I can keep up on my eating schedule and nibble something healthy when I am hungry
Robert Marc Aviator Sunglasses: I like to protect my eyes from the sun with these super lightweight sunglasses that go with everything

Fitness Move of The Week: Reasons to Strength Train

2011-05-17T05:22:00.000-05:00

There are so many healthful reasons to lift weights ladies and gents. It does not have to be just for increasing muscle mass. Incorporating a full-body strength routine just twice a week can have these priceless benefits:

1. You Lose Inches: simply stated, muscle is more compact than fat, so you look leaner when you have more muscle on your body even if the number on the scale does not go down
2. It is Great for Bone Strength: "Physical impact and weight-bearing exercise stimulates bone formation. Just as a muscle gets stronger and bigger the more you use it, a bone becomes stronger and denser when you regularly place demands upon it" (Natural News, "Bone density sharply enhanced by weight training, even in the elderly," Aug. 2005.)
3. It's a Mood Booster: According to an April 2010 analysis of dozens of studies on the topic: "Exercise improves brain chemistry and can help people with depression re-establish healthy behaviors" (Anxiety Research & Treatment Program at Southern Methodist University.)
4. It Increases Calories Burned: weight training is said to increase your daily caloric burn by 30-100 calories per added pound of muscle and although it does not burn as many calories in one session as a cardio workout, it has workout after burn- keeping your metabolism revved up for up to four hours after your workout.
5. Makes you Stronger, duh! You are not only leaning your body up and protecting against disease, but you are also increasing your strength, which is helpful in all aspects of daily living.
6. Prevent Diabetes: two things happen with weight training that aid in our body efficiently processing glucose-the main fuel our body uses to lift weights is stored as muscle glucose (which releases glucose) and building extra muscle also provides us with an extra storage area for glucose in our bodies (efficiently storing glucose)
7. It Can Improve Balance: Balance is such an important thing to have, especially as we age. Weight training can incorporate balance exercises (BOSU work, single leg exercises, etc.) and also core-strengthening moves that help improve your balance, coordination, and center of gravity.

Editorial Week of May 16th: Protein

2011-05-16T05:14:00.001-05:00

Currently, the recommended amount of protein per day is 0.8 grams per kilogram body weight. First of all, why the heck is it a calculation that involves the metric system? Talk about confusing most people, making it difficult for them to do the math in their head. That is the initial reason I don't trust that we are told the correct information about how much protein we truly need on a daily basis.

What is Protein?

Protein is made up of amino acids which form chains that make up the protein strands. The amino acid chains that are linked together to form strands of protein are what differentiate the protein types. There are two main types of protein: animal (poultry, fish, meat) and plant (soy, nuts, seeds, legumes.) Amino acids are divided into both essential (the body cannot make them, so we have to get them from food in our diet) and non-essential (which we can make by breaking down essential amino acids into non-essential in our bodies.)

What are Sources of Protein?

Another facet to this is what constitutes a "good" protein? Most of the nutrition world believes that the sources of high quality protein are the ones that contain all 20 amino acids. This would be found solely in animal-based proteins (fish, poultry, and red meats)- eggs being the highest quality protein of all. However, if you have variety in your diet, you can limit your animal-based protein intake and maintain a healthy, low-fat diet as well as receive all of the amino acids necessary to keep your body going.

I have very low confidence in the government's food pyramid and the general guidance they provide people with about the quantity and quality of foods we need. In actuality, we are all such different people with varying needs. With this thought, how is it even possible to provide such measures for everyone without knowing them on a personal health and nutritional level? Simple-it's not.

Ratios are a big part of how I work with nutrition clients to determine their very specific, personal needs. You take the total amount of calories you eat per day and you divide them up by food group based on the ratio you eat of each food group in a day.

For example, some people thrive off of a 40:30:30 diet where you eat 40% carbohydrates, 30% protein, and 30% fat. How this works...If you eat a 1500 calorie diet, then you would be consuming:

40% x 1500 = 600 calories from carbohydrates per day
30% x 1500 = 450 calories from protein per day
30% x 1500 = 450 calories from fat per day

Many people also subscribe to and find other equations better fit them: 50:25:25 is a good equation for many people who limit their animal-based protein intake or 40:35:25 for those who eat more protein to build body mass like body builders and many professional athletes.

But not everyone's body fits this equation. What about people who require or eat even less protein?

Examples include:

As we age, we need less and less protein in our diet, oftentimes because it can be more difficult to digest, so these equations do not work for the aging population
Vegetarians and vegans tend to thrive off of a lower protein diet and most of these calculations would not work for them
People with chronic disorders who cannot ingest large amounts of protein cannot go by simple equations

How can you measure your protein needs in a general calculation?

For a healthy population between 18 and 50 years of age, you can use these calculations if you want a place to start:

You can take your body weight in pounds and multiply it by 0.4 grams for an average

120 lbs x 0.4 grams = 48 grams of protein/day

You can multiply your daily caloric intake by 10-15% (or the ratio you subscribe to) to get calories or grams per day of protein you needs

1500 calories eaten per day x .15 = 225 calories in protein per day
225 grams of protein per day/7 grams per serving = 32 grams of protein/day

A Few Important Notes:

Nutrition isn't an exact science for every individual. Find out your daily protein needs by trying several different ratios of food intake-try one ratio, documenting how you feel and your weight throughout the month. If that ratio isn't right for you, the next month try another, and so on.
Protein intake should only be 2-4 ounces per meal (a regular restaurant portion is 8-10 ounces!)
You should have protein at every meal to aid in stabilizing blood sugar and stoking the fires of the metabolism.

It does not have to be a "complete" protein, it can be nuts, seeds, hard cheese, cottage cheese, hummus, etc. at snack time

I am here to declare it myth that If you are vegan, dairy-free, or just limit animal-based proteins, you do not get enough protein
The truth is, you can survive with less protein in your diet when you eat a higher amount of high fiber whole grains, vegetables, fruit, and healthy fats, which should be how we all eat!

Food Item of the Week: Peppers

2011-05-16T05:14:00.000-05:00

These sweet peppers come in four colors: green, yellow, orange, and red, each one equally as healthy. Did you know that riper peppers are even more nutritious? Eat them raw, grill them, or toss them in a stir fry-these veggies are tasty any way you prep them! With only 25 calories per cup-these are definite dietary staples.

Healthy Aspects in Peppers:

Vitamin C; 1 cup of peppers gives you 291% of your recommended daily value of vitamin C, which protects your immune system, lowers blood pressure, and promotes eye health.
Vitamin A; 1 cup of peppers gives you 105% of your recommended daily value of vitamin A, an immune system stimulator.
Vitamin K; 1 cup of peppers gives you 5.64% of your daily recommended value of vitamin K, which supports bone health.
Potassium; 1 cup of peppers gives you 4.65% of your recommended daily value of potassium, which helps with water balance, electrolyte functions, and the efficiency of the nervous system.
Vitamin B6; 1 cup of peppers gives you 11.5% of your recommended daily value of vitamin B6, a protector of the heart, skin, and nervous system, as well as aiding in fighting depression and fatigue.

By color: Green peppers are full of fiber, folate, and vitamin K as well as the minerals molybdenum and manganese. Red peppers not only have beta-carotene, they contain the beneficial phytonutrients lycopene, lutein and zeaxanthin.

Add peppers to your daily repertoire for a nutritiously-dense meal!

Lower Blood Pressure with Nutrition & Fitness

2011-05-16T05:13:00.022-05:00

Definition of Blood Pressure:

Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood out.

There are two different numbers that are analyzed in a blood pressure screening:
Systolic: the pressure when the heart beats while pumping blood
Diastolic: the pressure when the heart is at rest between beats

These numbers are reported as millileters of mercury or mmHg

What does your blood pressure reading mean?

Normal Range:
120mmHg (-) /80mmHg (-)

Pre-Hypertension:
120-139mmHg/80-89mmHg

Hypertension/High Blood Pressure:
Stage #1:
140-159mmHg/90-99mmHg
Stage #2:
160mmHg(+)/100mmHg(+)

High blood pressure can lead to:

· Risk of stroke

· Cardiovascular Disease

· Damage to the arteries

· Aneurysms

· Heart failure & an enlarged heart

· Dementia

· Mild cognitive impairment

· Kidney failure, scarring, or aneurysm

Ways to Improve blood pressure include:

· Increase exercise

· Moderate sodium, alcohol, and fat intake

· Eat high fiber grains, plenty of produce, and healthy fats (monounsaturated)

· Practice stress relief and management

Foods That Give You Energy

2011-05-16T05:13:00.001-05:00

Looking for more energy or a healthy pick-me-up? Trade the unhealthy alternatives for the foods below for the healthier, energy-promoting foods.

Maca Powder instead of Protein Powder: great in smoothies, this is a root vegetable said to give you energy and improve your mood.
High Fiber Complex Carbs vs White Flour/Simple Carbs: they keep you fuller longer and energize your muscles thanks to energy-boosting B vitamins in whole grains. Examples: brown or black rice, quinoa, buckwheat, rye and amaranth
Nuts vs Unhealthy Snack Foods (yogurt, muffins, crackers, etc.): healthy fats fuel the fire! Nuts are a better snack than most
Greens vs Starchy Veggies (potatoes, carrots, peas, etc.): green veggies like broccoli, asparagus, spinach, and kale have iron and B vitamins that help fortify your strength and energy
Water vs Caffeinated Beverages or Juice: staying hydrated helps every one of your body's systems to work more efficiently.

Sesame-Flavored Creamy Tofu

2011-05-11T18:50:00.000-05:00

Try this sesame tofu with some steamed broccoli & ginger for a wonderful dinner on #meatlessmonday! Not into tofu, this works with chicken too, folks!

Ingredients:

1 Box Extra Firm Tofu, drained
2 TB Sesame Oil
4 Scallions, separated (cut the entire scallion into small slices)
1 TB Sesame Seeds, toasted
1/4 Cup Low-Sodium Soy Sauce (or gluten-free tamari)
1/4 Cup Sesame Paste
2 TB Rice Wine Vinegar, natural
2 TB Light Brown Sugar
1/2 tsp Red Pepper Flakes
1/3 Cup Water
Pinch Himalayan Crystal Salt

Cooking Instructions:

Drain the block of tofu and then cut it into three block sections, then cut those sections into triangles
Heat a large pan and add the sesame oil. After 1 minute, add the tofu and fry over medium-high heat until lightly browned. Repeat on the other side for each piece.
Combine all the ingredients below the tofu and oil (less the sesame seeds and half of the scallions) for the sauce in a small food processor and puree until smooth
Pour half of the sauce into the pan with the tofu and cook until it begins to simmer- partially reduce the sauce
Turn off the heat and scatter the scallions and sesame seeds over the top. Place the tofu on a plate and top with additional sauce as desired

Tofu Spaghetti

2011-05-11T05:58:00.000-05:00

Make this with real wheat spaghetti noodles or Shirataki tofu noodles!

Ingredients:

1 Package of Shirataki Tofu Noodles (or 1 cup wheat spaghetti)- cook as directed
1/2 Cup Marinara (I love to use an organic basil and garlic marinara)
6 Green Olives, sliced
1 Cup Green, Red, and Yellow Bell Peppers, thinly sliced
1/2 Cup Onion, thinly sliced
1/2 Cup Baby Bella Mushrooms, sliced
1 TB Olive Oil

Estimated calories with the tofu noodles: 375 calories

Cooking Instructions:

Cook the tofu or wheat noodles as directed on the packaging
Heat the olive oil in a medium pan and add the onion and peppers, saute until lightly browned-about 10 minutes
Meanwhile, heat the marinara up in the microwave or in a small saucepan until warmed
Add the mushrooms and olive to the pan and saute all until well-browned, about 5 minutes
Top the noodles of choice with the vegetable mixture and then coat with the marinara-mix well

Chocolate Banana Morning Smoothie

2011-05-11T05:57:00.001-05:00

Ingredients:

1 Small Banana
2 TB Cocoa Powder (raw)
1 TB Hemp Seeds
1 TB Flax Seeds
1 tsp Maca Powder
1 tsp Dulse Flakes
1/2 Cup Vanilla Almond Milk (Hemp, Soy, or Rice milk are ok too!)

Cooking Instructions:

Just mix it all in a blender and voila!

Banana Breakfast Smash

2011-05-11T05:57:00.000-05:00

Try this new breakfast smash in a bowl-healthy and filling!

To Make the Bowl:

1 Small Banana, mashed into the bowl
1/4 Cup Uncooked Oats
Pinch of Cinnamon
1 tsp Brown Sugar
1 TB Flax Seed, ground
1/2 TB Coconut Flakes
1/4 Cup Almond Milk (Nut-free? Try hemp, soy, or rice milk)

Just mix it all together and enjoy!

Some Lunch Suggestions To Mix it Up!

2011-05-11T05:56:00.000-05:00

Try these 4 tasty lunches to add something new to your mid-day meal!

Chicken & Rice Bowl: 4 oz. chicken breast sliced and served over 2 cups of vegetables (pan sauteed with cooked with ½ TB olive oil) and mixed with ¼ of Annie Chun’s brown rice bowl. All drizzled with 1 TB low-sodium soy sauce of tamari sauce (gluten free)
Shrimp Fajitas: 1 cup shrimp (sauteed,) 3 corn tortillas (warmed for 30 seconds,) with 1 cup grilled green & red peppers and onion, served with 3 TB fresh salsa
Panini: in a pan, grill a piece of Ezekiel bread or gluten free bread for 2 minutes per side, then add 3 TB shredded mozzarella and melt on top and place it on a plate. Top the bread with 5 strips of grilled chicken, slices of tomato & lettuce. Serve with a side salad with veggies topped with 1 TB of a light balsamic dressing.
Tuna Salad: In a small bowl, mix 1 water-packed, light tuna packet with 1 TB Dijon mustard, 15 halved red grapes, 1/2 of a diced celery stalk, salt and pepper. Toss it on top of 2 Cups spinach and drizzle it all with balsamic vinegar. On the side, indulge in 1 serving (24) of gluten-free pretzels.

Tip: Make these for dinner the night before and pack up the leftovers for the next day!

Fitness Move of the Week: Cardio Blasts

2011-05-10T05:35:00.000-05:00

Adding new moves into your workout regimen is a great way to get your metabolism going in between your resistance training sets. Here are some of my favorites!

Try 30 seconds - 1 minute of each of these moves in between each set:

Burpees (jump up, touch the ground, kick your legs back, pull your legs in, repeat!)
Mountain Climbers
Treadmill Sprints
Bench Step Ups (step up with your heel on the bench, lift your knee up, step down, alternating legs)
High Knees (running in place with a dumbbell over your head)
Body Weight Power Squats (done quickly!)
180-Degree Plyometric Jumps (In a mild squat, jump from facing one way, clockwise to the other)
BOSU taps (tap the center of the BOSU with each foot in a rhythmic motion-like running)
Stair Runs (on a step mill, stair master, or in an actual stair well-they do exist folks!)
Suicide Runs (on a basketball court if available)
Backward lunges with a knee lift (lunge backward and bring back the leg into a front knee lift-switch legs at 30 seconds)

5 Power Snacks

2011-05-10T05:32:00.000-05:00

Try these snacks as a mid-morning filler upper or a mid-afternoon snack to curb you until dinner:

5 apple slices with 1 TB natural nut butter or sunflower seed butter
1 Cup raw veggies with 2-3 TB hummus or lentil dip
1 small banana with 1 TB sunflower seed butter
6 almonds with 1 orange (try putting cinnamon on the orange slices-yum!)
1 Cup Edamame beans and 1 TB low-sodium soy sauce

Editorial Week of May 9th: My Review of Kombucha

2011-05-10T05:31:00.000-05:00

Just a quick note on a trending topic in the nutrition world this week: Kombucha Tea

I have heard people swear up and down that this tea is a super power for your health, but having tasted it, I am not sure I can withstand the torture! As a "health nut," my taste buds have adjusted to a very organic, whole diet of non-processed foods-these taste buds even prefer broccoli over bread! However, when I popped into the store to buy a few flavors of Kombucha to try, I was shocked that I couldn't tolerate the tea!

The acidic flavor makes me feel like I am drinking an alcoholic drink in some crappy bar. The fermentation tweaks the flavor, but I was so determined to love this super drink with all of the rave reviews people have given me, that I even watered it down. No such luck, even watering it down was not effective for me!

Feeling guilty for not being able to jump on the bandwagon, I did more research to find other people's perspectives and found this Newsweek article saying why Kombucha may not be that healthy: http://www.newsweek.com/2010/07/13/fermentation-frenzy.html

And to add more questions to the actual health benefits of the tea, I fell upon this MayoClinic.com article: http://www.mayoclinic.com/health/kombucha-tea/AN01658

Needless to say, if it isn't proven to do much for us and tastes like that, I say "no thank you!" If you like it, come take the remaining three bottles out of my refrigerator!

Tofu Tacos with Fresh Salsa

2011-05-09T06:09:00.000-05:00

Ingredients:

3 Corn Tortillas
1/8 Package of Extra Firm Tofu (squeeze excess water out)
1 Cup Bell Peppers, thinly sliced yellow, green, and red peppers
1/2 Cup Onion, thinly sliced
1/2 TB Extra Virgin Olive Oil
1 Tomato, diced (excess liquid and seeds removed)
1 TB Red Onion, diced
1 Clove Garlic, minced
1/2 TB Cilantro, chopped
1 TB Black Olives, sliced
3 Slices Avocado
3 TB Shredded Lettuce
1.5 TB Shredded Soy Cheese

Cooking Instructions:

In a medium saucepan, heat the olive oil for 1 minute
Add the onion and bell peppers, saute for 8-10 minutes or until lightly browned, then add the tofu and saute for another 6 minutes
Meanwhile, mix the tomato, garlic, cilantro, and red onion together for the salsa
On a plate arrange the 3 corn tortillas, then top each with the vegetables, 1 TB salsa, 1 TB lettuce, 1 slice avocado, a few black olive slices, and 1/2 TB soy cheese

Food Item of The Week: Water!

2011-05-09T06:07:00.000-05:00

You wouldn't think there would be a lot to say about this clear, simple substance, but it is one of the most significant things we can put in our body. Water is more important than food for our bodies. You can live without food for more than twice the time you can live without water-just eight to ten days without water and you will most likely perish.

Our bodies are about 83% water, our muscles are 75% water, our brains are 74% water and our bones are 22% water. That is a lot of water, so why do we need more on a daily basis? Water is necessary for every single metabolic process that takes place in our body. A few examples include the digestion and absorption of nutrients as well as the flushing of toxins from the body.

Water is an important part of our lives because it is responsible for lubricating our joints and muscles, boosts energy, supports skin and health, and can help with weight management.

In order to run efficiently, your body needs to ingest half of your body weight in fluid ounces per day in water. Forget the 8-10 glasses and personalize your calculation, adding a glass or more of water to your day with each 30-minute vigorous workout session.

Some Tips:

Keep an easily accessible and reusable water bottle in your car, desk, home, wherever you go.
Count the ounces of your water bottle and tell yourself how many times you need to refill it throughout the day
Dress up your water if you get bored with some lemon, cucumber, mint, or grapefruit (all very refreshing flavors)

Cold Tomato Basil Soup

2011-05-06T05:26:00.001-05:00

This is a great spring/summer soup to have anytime and super simple to make!

Ingredients:

1 teaspoon Olive Oil
1/2 Onion; minced
2 Garlic Cloves; minced
4 Cups Tomatoes (fresh or organic canned); chopped
1 Cup Vegetable Stock
1/2 tsp Balsamic Vinegar
1/4 Cup Fresh Basil; chopped
Sea Salt and Pepper, to taste
Optional: Sprinkle 1/2 TB Fresh Parmesan on top or 1 TB Rye Croutons, gluten-free? Try topping with 2 Rice Crackers
Cooking Instructions:
In a medium saucepan, heat the olive oil for 1 minute. Add the onions, saute until slightly brown.
Add the garlic to the pan, saute for 30 seconds. Remove the pan from the heat, set aside.
In a food processor, place the vegetable stock, tomatoes, and balsamic vinegar. Process down until still a bit chunky.
Place the mix from the processor into a tupperware bowl (preferably glass.) Add the onion & garlic mix, then add the coarsely chopped basil. Mix well. Then add salt & pepper to taste.
When serving, serve cold with parmesan or rye croutons.

Splenda: Worth the Danger?

2011-05-06T05:24:00.000-05:00

To quote the SPLENDA website directly: "You care enough about your health to use a low calorie sweetener, so be sure to get the facts about your SPLENDA Brand Sweetener." But do you care enough about your health if you are using a chlorinated, organic compound that was discovered by accident in 1976 while trying to develop an insecticide?

Yes, as noted in his book: Sweet Deception, Dr. Joseph Mercola, a well-known proponent of natural health, this sweetener's makeup is comparable to that of insecticides like DDT and PCB. (Note: DDT is banned in the U.S.)

SPLENDA, also known as sucralose, is said to be 600 times sweeter than regular sugar. According to Dr. Mercola, SPLENDA has only had fifteen in-depth studies directly related to its actual health affects, thirteen of which were funded by the manufacturer themselves. Furthermore, only seven of these were performed with human test subjects.

Dr. James Bowen, M.D. reports that Splenda is a chlorocarbon; a combination of sugar and chlorine, which strongly induce incurable hypersensitivity diseases. Dr. Bowen has spent 20 years researching artificial sweeteners after his use of aspartame resulted in being diagnosed with Lou Gehrig's disease-also known as ALS, an incurable motor neuron disease. He has written literature and lectured on the toxicity of "tabletop poisons" like aspartame, SPLENDA and Neotame.

Having such little data to draw from makes it difficult to substantiate claims on whether SPLENDA is harmful to your health or not. My standpoint in the SPLENDA debate is that it is fake and cannot be broken down by the body, so that in itself is enough said. Taking in a small amount may not cause long-term damage, but ingesting it on a daily basis may prove to be extremely dangerous and unhealthy.

Try natural brown sugar as a sweetener- it is recognized by your body as natural and tastes great!

New & Healthy Chicago-Area Restaurants

2011-05-06T05:22:00.000-05:00

Chicago is getting an extra dose of health this season with new nutrition-conscious restaurants. Check out my three faves below:

Native Foods Cafe @ Coming Soon to the Loop, Lakeview, and Wicker Park

This incredibly popular West Coast natural foods, vegan restaurant is being opened this spring and summer all over the city. Their menu is filled with vegan junk food alternatives like: nachos, taquitos and chicken wings, as well as healthy fare like: salads and soups. If you are a carnivorous individual, don't be afraid to try Native Foods Cafe.
Learn more: http://www.nativefoods.com/

Mana @ 1742 W. Division Street

This vegetarian cuisine is enticing to meat-eaters and vegetarians alike. With the use of complementary spices and sauces, each small or large plate is a tasty adventure.
For more info and the menu: http://www.manafoodbar.com/mana_menu.html

Protein Bar @ 235 S. Franklin

This place is a ridiculously creative and a healthy stop for breakfast, lunch, and dinner! Their website has their nutrition information and you can check out their bowls, salads, chilis, barr-itos and more. I love the food here more than anywhere in the city (can you tell I am a devoted fan!?!)
Protein bar has River North, West Loop and another Loop location coming soon!
For more info and the menu: http://www.proteinbarchicago.com/

My Recommended Summer Reading List

2011-05-05T07:52:00.000-05:00

Summer is nearly here and we all tend to have more time on our hands. Time spent outdoors, on the patio or balcony, relaxing. If you are interested in food and health, check out some of my book recommendations to learn more about taking care of yourself.

In no particular order...

In Defense of Food (Michael Pollan): Pollan supports his claim that we are not truly eating food, but more food-like substances and proposes 7 very simple ways we can improve upon our diet and dietary habits. I love its simplicity and straight forward writing- Pollan is always a winner.
Veganist (Kathy Freston): You do not need to be a vegan or be in the process of becoming one to be inspired or educated by this book. I learned an enormous amount about how our food choices impact my health and our environment. I commend Ms. Freston for her incredible research, real-life examples, and evidentiary support of all of her claims. It is a refreshingly supportive book and will not scare any non-vegans, I promise. Check it out asap!
The Everest Principle: (Dr. Stephen C. Brewer): This book is a great look at how to achieve your life's goals, no matter what they be, by perfecting the 4 main aspects of our wellness: nutrition, fitness, medical and mental health. Dr. Brewer applies this Peak Performance program at Canyon Ranch Tucson and gives real-life examples in the book to support and enable others to reach their goals in a similar capacity to those in the program. This book applies to anyone who has any fear in overcoming something in life: a new high-profile job, a disease diagnosis, a first-time marathon, even weight-loss.
The Omnivore's Dilemma (Michael Pollan): Yes, Pollan made this list twice. I just love his writing and timely topics. In this book, Pollan tackles the question: "What should we have for dinner?" Pollan follows the food chains throughout our culture and investigates how politics, economics, psychological, and moral implications come into play when answering such a simple question.
The China Study (T. Colin Campbell): A must-read, well-researched book for anyone who cares about nutrition and the impact food has on our health. Widely acknowledged as a book that will redefine how you feel about nutrition.

Cottage Cheese Bowl

2011-05-05T05:45:00.000-05:00

This is an amazing snack with protein, dairy, and veggies for you to keep you full and nutritionally solid!

Ingredients:

1/2 Cup 1% Cottage Cheese
1 Cup Veggies of Choice, chopped (I like bell peppers, broccoli, shaved carrot, cherry tomatoes, and black olives for added flavor)
1 tsp Fresh Lemon Juice
Salt and Pepper, to taste

Cooking Instructions:

So simple-just mix it all together!!!

Cut this in half for a great mid-morning or mid-afternoon snack!

Best Iced Tea Ever

2011-05-05T05:43:00.000-05:00

OK, so this is the simplest thing to do on the planet, but it is a great way to have fresh brewed iced tea and way less expensive than popping into @Starbucks every time you want a cup of antioxidants!

Tazo brand is one of my favorites- I have been making 8 cups of fresh brewed tea in a pitcher with 4 bags of their black tea. Just fill up the pitcher with 8 cups, add the tea bags, and then top it off with whatever added flavor you may want for your tea.

After 2 hours, the tea should be complete brewing and you can remove the flavored additives and tea bags and then cover the pitcher top so no air gets into it. I prefer a glass pitcher-keeps the flavor more fresh and helps you avoid any added toxins.

Some of my favorite flavor additives include:

Mint
Lemon
Cucumber
Oranges
Grapefruit

Every morning I pour my tea into my 22-ounce #Lifefactory glass bottle and add ice, then I am ready to go!

Healthy reasons to have tea every day...

Dirty Little Habits We Need to Avoid

2011-05-05T05:41:00.000-05:00

There are lots of things we can do to avoid developing unhealthy habits, here are just a few things you may not always remember to do in order to avoid getting sick, contaminating your food, or helping support a healthy environment:

Check expiration dates: stay up-to-date on the foods in your refrigerator and pantry
Use different cutting boards for meat and vegetables

Tip: I color code mine! Green for vegetables and white for meat

Avoid putting the fruit or vegetable skins in your drink:

At a restaurant: squeeze the lemon or lime into your glass and place the fruit on your bread plate
At home: skin the fruit or vegetables before flavoring your water in a pitcher or your glass

Wash your hands before handling your food at home and at the grocery store, please
Rinse off your produce!
Wipe down your plates and glasses before putting them into the dishwasher
If you have people in your home with food allergies, designate dishes, silverware, pots and cooking utensils solely for them. Also, they should have their own sponge!
Clean under your fingernails-daily! Things get stuck in there and just washing your hands does not always get it out
Wipe down your fitness equipment before and after you use it with gym disinfectant wipes
Disinfect your phone (home and cell) on a regular basis as well as your computer keyboard
By George, please cover your mouth when you cough or sneeze!
Use glass tupperware if you plan to rewash and use for the long-term as plastic may not hold up and can leach out toxins
Recycle, recycle, recycle
When you use reusable grocery bags, wash them. They do get dirty from your groceries.

May's Great Workout Playlist

2011-05-05T05:37:00.000-05:00

Not everyone is born to run without any motivational support and I am definitely one who enjoys some good beats that coordinate with my desired running pace. Here are some great songs, both old and new, to get your booty going at your next workout session!

May Playlist:
1. Born This Way, Lady GaGa (Gaga is the new Madonna running music)
2. Till The World Ends, Britney Spears (Nothing like good old Britney dance music)
3. Go Your Own Way, Fleetwood Mac (Commands you to work hard!)
4. Right Now, Van Halen (Classic old-school workout song)
5. What I've Done, Linkin Park (Kind of like a superhero anthem)
6. Sweetness, Jimmy Eat World (Love this beat)
7. Best of You, Foo Fighters (Motivating lyrics)
8. Rhythm is a Dancer, The Real McCoy (so 1990's, I love it)

This playlist is 31:02 minutes. Good for any 30-minute cardio session!

Breakfast Pizza, Yes Please!

2011-05-05T05:33:00.000-05:00

Ok, do not pooh-pooh this until you try it!

Ingredients:

1 Piece of Plain Ezekiel Bread or WheatTortilla, toasted (Gluten-free? Try a corn tortilla, toasted in a pan instead)
1 TB 2% Plain Greek Yogurt
1 Pinch Cinnamon
1 tsp Brown Sugar
3 Walnuts, (unsalted, raw) halved
1/2 Small Banana, sliced

Estimated Calories: 220 calories with Ezekiel bread - 280 calories with wheat tortilla

Cooking Instructions:

Toast the bread and top the toast or tortilla with the other ingredients

Fitness Move of the Week: Types of Resistance Training

2011-05-03T05:35:00.002-05:00

There are a few main types of resistance training programs that a trainer, or you, may adopt in order to achieve specific results. If you are looking to start one on your own or are interested in exactly what your trainer may be doing with you, this should help shed some light!

Conditioning/Learning:
What/Why: This is the most basic resistance training program that works for the general population, especially in the beginning of a new exercise regimen or when using weights for the first time. It conditions the body and creates muscle memory.

How: Perform full body workouts 2-3 days per week consisting of a total of 2-3 sets per muscle group, 10-15 repetitions per set. Use resistance bands, free weights, body weight, or assisted machines, continuing to progress the difficulty and weight used in each exercise in order to prevent plateauing.

Active Rest:
What/Why: This is a great way to perform resistance exercise while optimizing fat-burning by adding in bursts of cardio in between sets of resistance exercise. Great cardio ideas include: jump-roping, sprinting, jumping jacks, high knees, and mountain climbers.

How: create a full-body resistance workout of 2-3 sets and 10-15 reps for each exercise and complete 1-2 minute bursts of cardio in between each complete set

Hypertrophy:
What/Why: a training program primarily used to build muscle by increasing the volume of reps and sets

How: Hypertrophy as a training program needs to i

nclude a high number of reps (at least 250 plus reps/workout, which equates to a rep range
in the 6 – 15 region and a somewhere between 3 to 6 sets per exercise.) In order to enable this high volume of reps, the training intensity is low-moderate. The

tempo of each set needs to be

controlled to around 3 to 4 seconds for the eccentric phase and 2 to 3 seconds for the concentric phase.

Strength:
What/Why: a 6-8 week training program where you stress your muscles by lifting exceedingly heavy weights from set to set and using low reps

How: A strength program generally works on a split program of your own design, grouping muscles together to do on a particular day. Performing a quick 6-10 reps and 3-4 sets of each exercise, a strength program is about pushing your muscles to complete failure.

Super Slow:
What/Why: The amount of force or tension a muscle can develop during a muscle action is substantially affected by the rate of muscle shortening (concentric phase) or lengthening (eccentric phase) (Smith, Weiss, and Lehmkuhl, 1995). The super slow method of training involves less momentum, therefore more evenly applied muscle force throughout the range of motion. This method is commended as being a safe and effective way to build muscle at any level.

How: Each repetition has a two-second concentric action, a one-second pause, followed by a four-second eccentric action. The total time for the set requires approximately 55-85 seconds for completion, breathing throughout. Example: performing a biceps curl, count to two on the way up, pause and breathe, count to four when lowering your arm.

Editorial Week of May 2nd

2011-05-02T06:25:00.000-05:00

Week of May 2^ndEditorial: Restrictive diets, especially no- or low-carb, do not work

This past week I have been hounded by a few comments my clients have made when I have asked them about foods they choose not to eat. Everyone has things that they dislike, but when I asked why they avoided these foods, the answers I received were basically: “just because.” After some probing, it all came down to a time in both of their lives when they were told not to have something because it was “bad.” Interestingly enough, neither of them could explain why it was “bad.”

Have you ever denied yourself a particular food because you once heard somewhere it was bad for you? Those irrational hang-ups are so common when you read or follow fad diets that forbid certain foods and it is shocking how many years those ideas can stick with you.

A very common example is the fear that The Atkins Diet instills in you about carbohydrates. I wish I could take every carbohydrate-restrictive person and sit them down in a room and explain to them what I learned firsthand: when you take complex carbs out of your diet, you not only strip yourself of necessary nutrients, you set yourself up for failure. The second you begin to include complex carbohydrates in your diet again after such a prolonged vacation from them you will put all of the weight back on you lost avoiding them.

Restrictive diets that limit the types of food you can have do not work. Unless you are allergic to- or have specific food intolerance to a food item, you are able to eat anything you want. It is about incorporating these things into your diet at the right time and in the correct portion. Remember that with deprivation inevitably comes the opposite, which is gluttony.

An explanation for why a no- or low-carb diet works is because our nation happens to be carb-centric-we overeat simple carbohydrates like cookies, crackers, chips, pasta, pizza, and more. That attachment to nutritionally poor food that is high in carbohydrates sets a tough precedent to overcome. This does not mean that we do not need them at all. High fiber, no sugar added carbohydrates like brown rice, sweet potatoes, and flax crackers are healthy, nutrient-dense foods we need to keep our energy up and body processes working efficiently.

So no, a banana is not the devil and some rice won’t make you overweight. It is minding how much you have of something, but never depriving yourself of it that will help you live a happy dietary lifestyle.

Food Item of the Week: Himalayan Crystal Salt

2011-05-02T06:24:00.000-05:00

What are the benefits of this pure, organic salt?

Controls water levels in the body
Stabalizes the body's pH balance
Protects against aging
Helps strengthen vascular health
Supports respiratory function
Promotes sinus health
Reduces muscle cramps
Increases bone strength
Helps regulate blood pressure
Can increase libido
May help with sleeping patterns
And more...

Why Himalayan Salt is Better than Others:

Our usual iodized table salt is not really salt. In fact, it is full of chemicals and even contains sugar! Some of the chemicals include: 97.5% sodium chloride and 2.5% chemicals like iodine and absorbents, and sugar.

Because of these chemical components, when our body's try to get rid of the salt, it cannot in a natural way. This can lead to inflammation of the tissues in the body, water retention, and high blood pressure! Yuck!

This wouldn't be such an issue if we did not, on average, ingest some 5,000 mg of sodium chloride per day due to this impure salt

The Affects of Diet on Gout

2011-04-28T06:39:00.000-05:00

The Affects of Food Intake on Gout

Typical gout sufferers have high levels of uric acid in the body, which research supports that high purine/acidic foods can cause and worsen symptoms.

General Dietary Guidelines for Those with Gout are as Follows:

Restrict meat/fish/poultry intake to 180 grams per day (should actually be 0.8 grams of protein per kg body weight for individuals who are not competitive athletes)
Avoid alcohol & excessive salt intake
Lose weight if overweight
Exercise regularly
Drink half of your body weight in fluid ounces of water per day
Eat plenty of fruits & vegetables (except the ones listed below that are highly acidic)
Have healthy starches: brown rice, ezekiel bread, quinoa, barley, etc.
Restrict foods high in purine:

Organ meats such as liver, kidney, heart, brain-typically highest density meats
Selected fish and shellfish for example: sardines, mackerel (including herring, salmon, fish roe, cockles and mussels)
Meat & yeast extracts such as Bovril, Marmite, Vegemite, essence of chicken, brewer's and baker's yeast
Meat soups & stock cubes
Game meat including: venison, black chicken, pigeon, goose, etc.
Beans & lentils such as tofu, soya bean, bean fillings, etc.
Selected vegetables including: legumes except peanuts as they are not that high in purine, spinach, rhubarb, asparagus, cauliflower, mushrooms & peas

As well as a restriction of: strawberry, strawberry jam/jellies, durian, tomato & tomato products.

Other Helpful Methods Outside of Diet:

Black cherry juice, also known as sour cherry or bitter cherry, is also being used in great quantities to help relieve the symptoms of gout in conjunction with diets to reduce uric acid.
Celery seed extract and bromelain are some popular alternative medicine remedies that have been used as natural anti-inflammatories and have been well received by those who suffer chronic inflammation.

Celery seed oil capsules or tablets: 1 - 2 capsules or tablets 3 times a day. Celery seed extract: 1/4 to 1/2 tsp 3 times a day, or as directed by your health care provider. (Always take with plenty of juice or with water at mealtime, unless instructed otherwise.) Whole celery seeds: Prepare a tea by pouring one cup boiling water over one teaspoon (1 - 3 g) of freshly crushed seeds. Steep for 10 - 20 minutes (*YOU CANNOT TAKE WITH ANTI-COAGULANTS (BLOOD-THINNERS)

Bromelain is an enzyme found in pineapple juice and in the pineapple stem. Bromelain seems to cause the body to produce substances that fight inflammation.
Adding eicosapentaenoic acid (EPA)-commonly found in fish oil supplements- and folic acid (at least 400 mcg/day-so check multi-vitamin to make sure that amount is in there) to the diet can also assist in reducing inflammation in gout episodes.

What & Why We Have Meatless Mondays

2011-04-27T16:35:00.000-05:00

When I set out to do some research on the highly trending topic of Meatless Mondays, I was shocked to find out that it dates back to World War I! Originally, the avoidance of meat for a day per week was to reduce the consumption of particular foods during wartime, but since then it has spiraled into so much more than just wartime rationing.

In 2003, Meatless Monday came back into our lives as a public health initiative associated with Johns Hopkins: Bloomberg School of Public Health’s Center for a Livable Future. Soon enough, it was widespread across other public health schools and now one of the most tweeted topics come Monday each week.

Many may be asking, why this program is so beneficial, even if we just implement it one day a week. Taking meat out of your diet for even one day per week can help reduce your risk of cancer, cardiovascular disease, diabetes and obesity as well as help us all protect the environment.

Kathy Freston explains the benefits of being meatless in her book "Veganist: Lose Weight, Get Healthy, Change the World." Her book sends out the message that plant-based foods provide all the nutrients our bodies need without the saturated fat, cholesterol and plethora of contaminants found in animal products. A meatless diet not only helps your personal health, but the health of the environment as well by using up far less energy, which considerably reduces our carbon footprint.

Check out this video about how meat can even render medicine ineffective:

You may also enjoy this video about Kathy Freston's 21-day cleanse and her thoughts on veganism, I love it!

An article worth checking out about the benefits of a meatless diet by Dr. Oz says a lot: http://www.doctoroz.com/videos/nutrition-plan-will-save-your-life

I have plenty of recipes to entertain you on Mondays that are meatless! If you don't see one you like, email me!So try going meatless for just one day every week and join millions of people around the world who abstain from meat to fortify their health and our environment.

Thoughts on High Fructose Corn Syrup

2011-04-27T15:27:00.000-05:00

Just a thought and some brief insight on the HFCS debate.

It is in nearly everything we eat these days if it comes in a plastic wrapper, box, bag, can, whatever it is, we are ingesting it at high levels and constantly.

The recent commercials conveniently sponsored by the people who make the HFCS are using their "public service" announcements to make people less wary of this corn-derived product stating it is OK because corn itself is "natural." Just because it comes from a natural food like corn does not mean it is not processed to become what it needs to in order to be used in all of these foods.

Tomato Basil Vinaigrette

2011-04-27T13:54:00.000-05:00

Ingredients:

1 medium Tomato (about 4 oz.), peeled and chopped
1 tsp Balsamic Vinegar
2 tsp Extra Virgin Olive Oil
¼ tsp salt
1 TB Basil, chopped

Cooking Instruction:

Just mix it all together and you are done!

Roasted Red Potatoes

2011-04-27T05:54:00.000-05:00

My mom used to make these and I love having them when I am trying to fill a french fry craving!

Ingredients:

1 LB Red Potatoes, quartered
2 TB Olive Oil
1 1/4 teaspoon Sea Salt
1 teaspoon Black Pepper
1 TB Italian Seasoning

Cooking Instructions:

Preheat the oven to 400 degrees
Place the quartered potatoes in a glass casserole dish, then drizzle them with the olive oil and add the salt, pepper, and Italian seasonings
Roast the potatoes for 1 hour (turning them every 15 minutes so they do not stick to the dish) or until browned all over

The Good, Bad, and the Ugly About Steam Rooms & Saunas

2011-04-27T05:51:00.000-05:00

In a world where we tend to believe the hype, lately it seems like the popular push is towards hot workouts and detoxification methods. Those unused steam rooms and saunas- the old school way to get that sweat out- are now jam-packed with people looking to sweat out their toxins.

But there is a lot of press out there about the controversy surrounding such hot and steamy environments. Read below for some benefits, dangers, and outright nasty things about this type of detoxification and relaxation.

Steam Rooms:
A humid environment, a bit cooler than a sauna...

The Good

Helps loosen up muscle tension
Aids in improved blood circulation
Can help those with respiratory issues breathe more easily (people with asthma, a cold, or environmental allergies)

The Bad

Hot, humid, and wet environments breed bacteria and germs, so if it is not cleaned properly you may be in a germ-filled cesspool
In a steam room, the sweat sits on your skin and prevents your pores from unclogging and may even be detrimental to your skin's health

Saunas:

A very hot and dry environment-usually made of wood...

The Good

Helps clarify the skin
Can kill bacteria
Relieves muscle tension
Can help burn calories

The Bad

Being in such high heat can throw off the regulation of body temperature
Can be dangerous for people with health conditions
Because it is dry heat, many people stay in too long and then do not rehydrate afterwards (can lead to heat stroke issues and severe dehydration)
Not beneficial and discouraged for those with respiratory problems

Ashley's Recommendation:

A great way to detox and receive the most benefits while avoiding the dangers of the trendy "hot environment" is to try an infrared sauna for 20 minutes or less. Be sure to drink plenty of water before and after your sauna experience, to get out of the sauna if you feel dizzy or faint, and to truly regulate the time you spend in the sauna.

What is an infrared sauna? An infrared sauna is the best choice and is most effective and safe because it emits infrared radiant heat that is directly absorbed by the body, whereas regular saunas and steam rooms indirectly heat the body. This direct absorption of the heat is better because it goes deeper inside the body versus just heating superficially.

The Journal of the American Medical Association touts that the infrared sauna can help burn calories: "A moderately conditioned person can easily sweat off 500 grams in a sauna, consuming nearly 300 kcal, which is equivalent to running 2–3 miles. A heat-conditioned person can easily sweat off 600–800 kcal with no adverse effects. While the weight of the water loss can be regained by drinking water, the calories consumed will not be."

Whether this calorie-burning information is true or not, the infrared sauna is the safest choice for those of you looking to sweat and receive some health benefits while sitting around!

Red Wine Vinaigrette

2011-04-26T11:23:00.000-05:00

Ingredients:

3 TB Red Wine Vinegar
3 TB Extra Virgin
¾ Cup Water
1 TB Dijon mustard
1 ½ Tsp Fresh thyme, chopped
½ tsp Sea Salt

Cooking Instruction:

Whisk all of the ingredients together in a bowl and voila!

White Beans, Caramelized Onions, & Kale

2011-04-26T11:18:00.000-05:00

Ingredients:

2 TB Olive Oil
1 Large Onion, thinly sliced
1 TB Garlic, minced
1 Can White Beans, rinsed & drained
4 Cups Kale, cleaned, drained and roughly chopped
1 Cup Vegetable Broth
Salt and pepper to taste

Cooking Instructions:

Saute the onion in olive oil on low heat until caramelized
Add garlic after onions are caramelized and saute 1 minute
Turn heat up to medium high and add remaining ingredients
Cook until kale is wilted and beans are heated through

Standing Full Body Stretch

2011-04-26T05:29:00.000-05:00

Stretching is important for numerous reasons, whether it is post-workout or during a break you take from your day, these stretches can be done anywhere.

Benefits of Stretching:

Increases flexibility and range of motion
Prevents injury
Relieves soreness
May help improve balance

Notes:

Do not force a stretch
Do not bounce in a stretch
Stretching should not hurt, but you may feel slight tension, if there is pain, stop
Breath throughout the stretch, exhaling at the top of each stretch

Stretches:

Calves- stand facing a wall, put your hands on the wall at shoulder level, bring the left foot so that the toes touch the base of the wall, bend the left knee while keeping the right leg straight behind it and keeping the right heel planted on the ground, lean into the wall keeping your torso and arms straight. Repeat on the other side.

Hip Adductors- in a side squat position, start with your right leg straight out to the side of you with the heel on the ground and toes pointed in the air, keeping your right leg straight, bend your left leg as if going into a side lunge, hold. Repeat on the other side.

Hamstrings #1- standing upright, place your right foot in front of you, heel down and toes up, place your hands on your left thigh, bring your chest forward toward the right thigh, hold. Repeat on the other leg.

Hamstrings #2- standing upright, bend from your waist and drop your arms and head towards the ground, keeping your knees straight without locking them. Relax here and breathe, hold for 3 breaths.

Quadriceps- stand upright & close to a wall, put your left hand on the wall to maintain your balance, grab the front of your right foot, bend the right knee knee, and pull the heel to your rear, touch the knees together, hold. Repeat with the other leg.

Hip Flexors- stand upright with your left foot in front of you and the right foot about 2 feet back, resting on the toes/heel up. Bend both knees forward, place your hands on your hips, gently lean back and push hips forward. Repeat with the other leg forward.

Shoulders- stand upright, take your right arm across your body, keeping it straight, use the left to pull the arm toward the body, hold. Repeat with the other arm.

Triceps- stand with your feet hip distance apart, place the left hand behind your neck and, palm open, reach toward the center of your back (the elbow is pointing straight up next to your ear,) with the right hand, pull the elbow back overhead, keeping your neck neutral and shoulders relaxed, hold. Repeat with the other arm.

Chest- standing upright with your arms clasped together behind your head, pull your elbows back, body and head stay still and straight, hold.

Fitness Move of The Week: An Indoor Hike

2011-04-26T05:28:00.000-05:00

Let's face it, the weather is not the best just yet and we do not all live in an area near the mountains! However, hiking is an amazing way to tone your legs and burn some calories. You can hike to some tunes, watch something on television (my fave is watching Jamie Oliver's Food Revolution on my iPad via the ABC app,) and even read while breaking a sweat. So why not try an indoor hike?!?

A Great 60-Minute Indoor Hike on the Treadmill:

Hop on the treadmill and begin walking at a brisk pace (3.5-4.0) for a 5 minute warm-up
Increase the elevation to 4% and maintain your current speed for 5 minutes
Increase the elevation to 6% and reduce your speed by 0.1-0.2 mph, walk for 5 minutes
Increase the elevation to 8% and maintain your current speed for 5 minutes
Increase the elevation to 10% and reduce your speed by 0.1-0.2 mph, walk for 5 minutes
Increase the elevation to 12% and maintain your speed for 5 minutes
Increase the elevation to 15% and reduce your speed by 0.1-0.2 mph, walk for 5 minutes
Decrease the elevation to 12% and increase your speed by 0.1-0.2 mph, walk for 5 minutes
Decrease the elevation to 10% and maintain your speed for 5 minutes
Decrease the elevation to 8% and increase your speed by 0.1-0.2 mph, walk for 5 minutes
Decrease the elevation to 6% and maintain your speed for 5 minutes
Decrease the elevation to 4% and increase the speed to your original warm-up pace
Decrease the elevation to 0% and decrease the speed to a slow walk for a 5 minute cool-down

SAFETY NOTES:

Adjust the speed for your personal fitness level
Do not use your hands on the treadmill to brace yourself because that is very dangerous for your posture and does not enable an efficient workout- if the elevation is too much, don't increase it more until you can brace yourself naturally

Spinach Macaroni & Cheese

2011-04-25T05:39:00.000-05:00

Do you love mac and cheese and want a healthier version? Do you have kids who do not like veggies and want to sneak them into their dinner? Are you a vegan, vegetarian or gluten-free individual who needs a recipe for this classic favorite? Well, I was asked to provide this for all those types of people, so here you go!

Ingredients:

2 Cups (16-ounces) Whole Wheat Elbow Noodles (Gluten-Free: Use brown rice elbow noodles)
2 TB All-Natural Butter (Vegans: Earth Balance)
1 Cup Skim Milk (Vegans: Soy Milk)
2 Cups Mozzarella Cheese (Vegans: Soy Cheddar), divided
3/4 teaspoon Dry Mustard
1 teaspoon Salt
1/4 teaspoon Black Pepper
2 TB Corn Starch
2 Cups Spinach
1/2 TB Olive Oil

Cooking Instructions:

Preheat the oven to 375 degrees
Boil water in a medium pot over medium heat- add the noodles, cook, drain, and pour them into a glass casserole dish
In a medium pan, heat the olive oil over medium heat, add the spinach and saute until soft-about 3-4 minutes
Mix the spinach in with the noodles
In a small sauce pan combine: salt, pepper, cornstarch, and mustard, then slowly stir in the milk and butter. Bring the mixture to a boil over medium heat and boil for 1 minute, then remove from the heat. Stir in 1 1/2 cups of the cheese until melted
Pour the sauce over the cooked noodles and spinach, then top it with the remaining cheese and bake until cheese is browned-about 20-25 minutes

NOTE: although this is a "healthier" version ladies and gents, watching the serving size is SUPER important for calorie intake...have a 1/2 Cup of this mac and cheese along with a large, veggie-filled salad to fill you up!

Food Item of the Week: Green Tea

2011-04-25T05:38:00.000-05:00

There has been a lot of information floating around about the medical benefits of green tea for the past 10 years or so, but the medicinal properties of this tea have been well understood by our far western countries for centuries. Here are some great reasons to put down that coffee and pick up a tea bag or two today.

Although the quantity needed to be beneficial is relatively undetermined, there is no doubt that there are healthy qualities in green tea that make it worth adding to your daily routine.

Green Tea contains very powerful antioxidants known as polyphenols. The particular group found in green tea are called catechins and it is rich in one in particular called EGCG (epigallocatechin-3-gallate.) EGCG is said to regulate and inhibit the growth of cancer and kill cells that may be growing inappropriately. The cancers green tea are said to help prevent include: bladder, breast, skin, lung, and esophageal cancer.

"In addition to being a cancer fighter, green tea has also been documented to help prevent the oxidation of LDL (bad) cholesterol, increase HDL (good) cholesterol and improve artery function" (Sept. 2004, Harvard Health Newsletter.)

"Our results has shown that short term consumption of commercial green tea reduces systolic and diastolic BP, fasting total cholesterol, % body fat and body weight suggesting a role for green tea in decreasing established potential cardiovascular risk factors" (Endocrine Abstract, 2009.)

So, green tea can give me a better chance at avoiding cancer and heart disease? I'm in and you should be too!

An interesting debate then has been about whether green tea is better for you than coffee...For info on the green tea vs coffee debate, check out this article from Time: http://www.time.com/time/magazine/article/0,9171,1535838,00.html

Ashley's Favorite Pizza (Regular & Gluten-Free/Vegan Options)

2011-04-24T17:20:00.000-05:00

This pizza is my favorite to make at home when I want a "junk" food without the guilt. You can choose to make it in its regular form or adjust it for your dietary needs. I originally made it and love it without any cheese at all!

Ingredients:

1, 9" Pizza Crust (whole wheat or gluten-free/vegan-approved)
3/4 Cup Basil Marinara (or use Ashley's Homemade Marinara)
5 Green Olives, quartered
1/2 Cup Green Peppers, cut into thin slivers
1/2 Cup Yellow Onion, cut into thin slivers
1/2 TB Olive Oil
1/8 tsp Sea Salt
Optional 1/2 Cup Shredded Mozzarella or Soy Mozzarella Cheese

Cooking Instructions:

Preheat the oven to 400 degrees Fahrenheit
Place the crust on a baking sheet and bake until lightly browned-about 10-12 minutes
Heat the olive oil in a medium pan on medium heat. Place the peppers and onions in the pan and saute until soft and lightly browned-about 10 minutes
Mix the marinara, olives, and sea salt into the pan with the pepper & onion mix, set aside
Top the crust with the mixture and voila!
(Optional cheese: sprinkle the pizza with the cheese and put it back into the oven until melted-about 1-2 minutes)

How Much Sugar Should I Have Per Day?

2011-04-20T14:37:00.000-05:00

This is a question I get a lot and the truth is that it is different for everyone, but if you are a healthy/non-diabetic individual you should consume the following: (which is based on a 2,000 calorie diet) 8 teaspoons or less per day of added sugar, which equates to 32 grams and about 6% of your total calories for the day.

A few easy & smart suggestions to keep those sugar levels down:
1. Read food labels and avoid things with more than 5g of sugar/serving
2. Avoid processed foods-they are sugar traps!
3. Skip the dried fruit, candy, and juice!
4. Know the key words on the ingredient list that mask as sugar-

Agave Nectar
Corn sweetener
Corn syrup
Dehydrated Cane Juice
Dextrin
Dextrose
Fructose
Fruit juice concentrate
Glucose
High-fructose corn syrup
Honey
Invert sugar
Lactose
Maltodextrin
Malt syrup
Maltose
Maple syrup
Molasses
Raw sugar
Rice Syrup
Saccharose
Sorghum or sorghum syrup
Sucrose
Syrup
Treacle
Turbinado Sugar
Xylose

Avoid These Salad Ingredients 90% of the Time

2011-04-20T06:07:00.001-05:00

Your salad can go from being a healthful hero to a huge zero in a manner of seconds with some of these toppings. You can avoid added calories, sugar, fat, and carbohydrates by omitting these ingredients 9 times out of 10.

Cheese: cheese adds an unnecessary and unhealthy fat, especially since it is usually loaded on.

Try 3-4 avocado slices for a healthy unsaturated fat at about 50-60 calories.

Creamy Dressing: Whoa, fat pill! Creamy dressings are the death of a healthy salad because they are loaded with fat and calories. Just knowing that 2 TB of full fat Ranch has 140 calories and 14 grams of fat should be enough for you to put it down, but just in case that is not, think about the fact that most people use 4 TB and double those numbers!

Stick with the oil-based dressings and ask for it on the side and dip in one bite at a time. That way you are in control of the amount you use and you save on fat and calories!

Croutons, Crostini, Tortilla Strips, Etc: these are completely wasted calories in the form of carbohydrates that just pack on empty calories and have absolutely no beneficial nutrients.

If you need to pack in some healthy carbs, try 2 TB of black beans instead

Dried Fruit: dried fruit is not necessary in your salad, but if you need a sweet taste you can put fresh fruit on your salad instead to save on the calories and added sugar.

Try putting 3-4 slices of grapefruit, strawberries, pear, or mango on top of your salad for a summery sweet taste

Nuts: even more fat...can you imagine if you have cheese and creamy dressing too! Although they are a healthy snack when raw and unsalted, you do not need them on your salad.

If you need more on your salad in regards to flavor, pop on some olives for beneficial fats instead of nuts

So, what does a great salad look like? My favorite salad for Spring/Summer is below:

2 Cups of Mixed Greens
1 Cup of Mixed Veggies (red onion, tomatoes, bean sprouts, green beans, etc.)
3 Slices of Avocado
4 Slices of Grapefruit (peeled and seeded)
2 TB of Sweet Balsamic Dressing or Honey Mustard Dressing (both dairy free and on the side!)

These Leafy Greens Will Improve Your Salad's Health

2011-04-20T06:07:00.000-05:00

Lettuce is a funny thing because it is not high in calories, so you can load up on it, but most people don't think before making a choice between one or the other. Wouldn't you like to get some more benefits from it instead of using it as filler? Here are some great reasons why you should choose some more nutrient-dense leafy greens for your salad!

Spinach:

One cup of spinach has only 40 calories and surpasses your daily requirements of vitamin K and vitamin A, provides you with nearly all the manganese and folate you require in a day, and gives you nearly 40 percent of your recommended daily intake of magnesium. Spinach is also a great source of fiber, calcium and serves as a secondary protein source ( a "must" for vegans/vegetarians especially.)

Kale:

One cup of kale has only 36 calories and is packed with bone supportive vitamin k, glucosinolates that help prevent certain cancers by detoxifying the body, fiber that promotes heart health, and powerful antioxidants vitamin A and C which boost immune health and more.

Check out my recipe of kale chips to try it another way!

Arugula:

It would be more appropriate to ask what this leafy green does not have! One cup of Arugula has only 5 calories, but is filled with high levels of vitamins A, C, K, iron, calcium, and 3 carotenoids: beta carotene, lutein and zeaxanthin, that support macular degeneration and cancers. Your bones and immune system will thank you greatly for this dose of greens!

Food Item of the Week: Strawberries

2011-04-20T05:38:00.000-05:00

One cup of strawberries has just 50 calories and a great list of health benefits. With summer quickly approaching, these berries are in season, so you can grab organic & local berries anytime!

Nutrition Profile for 1 Cup of Strawberries:

82 mg/136.1% of your recommended daily intake of Vitamin C

Vitamin C helps boost your immune system, fights against cardiovascular disease, protects eye health, and more!

0.42 mg/21% of your recommended daily intake of Manganese

Manganese helps with healthy bone structure, bone metabolism, and helping in creating essential enzymes for building bones

3.31 g/13.2% of your recommended daily intake of Fiber

Fiber helps lower cholesterol and stabilize blood sugar to keep you feeling fuller longer, helping you to eat less and lose/manage weight

12.96 mcg/8.6% of your recommended daily intake of Iodine (great for vegans/vegetarians!)

Iodine plays a very important role in the normal functioning of the thyroid glands, which secrete thyroid hormones directly controlling the body's basal metabolic rate (which is the efficiency of the metabolism)

As far as phytonutrients go, strawberries are a rich source of 2 phenols called:

Anthocyanins - make the berry get its red color and help protect cell structures in the body by preventing oxygen damage in all of the body's organ systems (cancer protection)
Ellagitannins - provide proven protection against cancer

Healthy Magazine Subscriptions

2011-04-19T20:14:00.000-05:00

I have a major issue with a great deal of the magazines out there that are supposed to be geared towards fitness and healthy eating, but are mostly advertisements, beauty, fashion, and sex. I opened a magazine (that shall remain nameless so as not to disparage others) the other day and counted the articles devoted to topics related to the name on the masthead and only found 5! There are 130-odd pages and the relevant articles were lost in a sea of promotional fodder and completely irrelevant information. Yuck!

Below I am listing three of the magazines I deem intelligent, focused, and truly helpful for health:

1. Natural Health: you don't need to be an "organic" person to like the info in here! It teaches you to eat a healthy and clean diet, appreciate your body and environment, as well as providing you with great recipes.

2. Prevention: health, nutrition, recipes, fitness...this mag tends to be a bit more clinical, but you can find lots of information in here related to living well and "preventing" disease. I love that it is smaller in size, has incredibly reliable and professional sources, and stays with the times.

3. Cooking Light: this magazine has amazing recipes and provides you with a variety of recipes that are easy, tasty, and adaptable if you happen to have food allergies or specific preferences.

Great Leg Workout-look lean & mean for Summer!

2011-04-19T14:40:00.000-05:00

Try this awesome leg routine 2-3 days per week to get shapely, toned stems!

Alternating Lunges (Primary muscles worked: quads, hamstrings, gluts)

How To Perform Safely:

Standing in a neutral position, bring one foot forward as if stepping widely in front of you
Bring both of your legs to a 90-degree angle (avoid touching the knee to the ground)
Straighten your legs and pull your front foot back to your standing position
Repeat 3 sets of 15 repetitions with each leg
Notes - keep the weight in the front heel in order to take pressure off of the knee and keep your upper body straight (shoulders pulled back and back straight)

Beginner, Intermediate, Advanced Variations:

Beginner - perform the lunges without weights
Intermediate - hold a medicine ball at your chest
Advanced - use a barbell or dumbbells and perform the lunges off of a BOSU or elevated step

Squats (Primary muscles worked: quads, hamstrings, gluts, hip flexors)

How To Perform Safely:

Stand with your feet shoulder-width apart
Inhale and keeping your back straight and chest up, sit back as if you are sitting in a chair
Make sure your knees do not move beyond the top of your feet and your rear does not dip lower than the knees
Exhale and stand up
Repeat for 3 sets of 15-20 repetitions
Notes - Looking in the mirror sideways is incredibly helpful when checking your form in a squat. If you feel that you are not ready to complete a regular squat, try doing one off of a wall with a Swiss ball in the small of your back.

Beginner, Intermediate, Advanced Variations:

Beginner - perform squats with a Swiss ball in the small of your back against a wall and without weights
Intermediate - perform them without the assistance of the wall and hold a medicine ball at your chest
Advanced - use a barbell or dumbbells
Advanced for Balance - perform the squats with dumbbells or a barbell on top of a balance board or on the reverse side of a BOSU

Romanian Dead Lift (Primary muscles worked: hamstrings, gluts, lower back)

How To Perform Safely:

Stand in a neutral position, feet 12-inches apart
Put your left hand straight out to the side and find a point 3 feet in front of you to focus on
Slowly bend forward, bringing your left leg straight back
Return to neutral position
Repeat for 3 sets of 15 repetitions on each leg
Note - if you clasped your hands together and lifted them straight in front of you, you'd look like a broken T

Beginner, Intermediate, Advanced Variations:

Beginner - perform without weights to learn the balance
Intermediate - perform with a single dumbbell of a lighter weight
Advanced - perform with 1 heavier dumbbell or 2 medium weight dumbbells

Abductors (Primary muscles worked: outer thighs/hips)

How to Perform the Most Standard Move Safely:

Stand up straight in neutral position
Put your hands on your hips
Raise your right leg out to the right and bring it back in to neutral position
Repeat for 3 sets of 15 repetitions per side

Beginner, Intermediate, Advanced Variations:

Beginner - perform with a green resistance band around the ankles and one hand touching a wall for balance
Intermediate - perform with a red resistance band around the ankles without holding onto a wall
Advanced - perform with a blue resistance band around the ankles without holding onto a wall
Alternatives include - using a resistance band around the ankles, but performing the exercise on your back with your legs straight up in the air in a "V" and performing both legs movements at the same time (keep the legs far enough apart in between reps so as not to lose tension in the band and have it drop down your legs)

Adductor Plies (Primary muscles worked: inner thigh/hip)

How to Perform a Plie Safely:

Stand with your feet parallel and 3 feet apart-toes pointing outward
Lower your body as if you were performing a squat, bringing your body down to where it seems as though your butt is in line with your knees
Squeeze your gluts and bring your body back up to the starting position
Repeat for 3 sets of 15-20 repetitions
Notes - keep your back straight and shoulders pulled back

Beginner, Intermediate, Advanced Variations:

Beginner - perform without weights
Intermediate - perform them while holding a medicine ball or single dumbbell at your chest
Advanced - use a barbell on your shoulders or holding one heavier dumbbell at your chest

Lemon-Garlic Dressing

2011-04-19T13:04:00.000-05:00

My sister-in-law was making her famous Caesar salad for the family this past weekend, but she knew I could not have dairy, so she created a slight alternative that turned out to be a great dressing! I made a slight tweak to it and the recipe is below:

Ingredients:

1/2 Cup Extra Virgin Olive Oil
1 Lemon, squeezed
2 Large Cloves Garlic, Minced
1 TB Horseradish Mustard
Salt & Pepper to taste

Cooking Instructions:
1. Whisk all of the ingredients well in a small bowl
2. Store in an air-tight jar for up to a week!

Fitness Move of the Week: Beginner Training for a 5k!

2011-04-12T07:54:00.000-05:00

Are you someone who has always wanted to run in a race, but never quite been a runner and have no idea how to train? Learn to run 3.1 miles/5 kilometers in just 7 weeks with this beginner's 5k training program!

NOTE: If you do not need to walk, you do not have to when it says run/walk, but you can lower the speed of your run for the second half of the minute-long interval.

For example: you may run at 6.0 (or a 10-minute mile pace) for 20 seconds and then run a 5.0 for the remaining 40 seconds to restore your energy.

Week One:
Monday - Run/Walk for 30 minutes (run for 20 seconds, walk for 40 seconds)
Tuesday - Walk for 30 minutes
Wednesday - Run/Walk for 30 minutes (run for 20 seconds, walk for 40 seconds)
Thursday - Walk for 30 minutes
Friday - Rest (Elliptical, Strength training, or Yoga can be done this day)
Saturday - Run/Walk 3 miles

(run for 20 seconds, walk for 40 seconds)

Sunday - Rest

Week Two:

Monday - Run/Walk for 30 minutes (run for 20 seconds, walk for 40 seconds)
Tuesday - Walk for 30 minutes
Wednesday - Run/Walk for 30 minutes (run for 20 seconds, walk for 40 seconds)
Thursday - Walk for 30 minutes
Friday - Rest (Elliptical, Strength training, or Yoga can be done this day)
Saturday - Run/Walk 3.5 miles

(run for 20 seconds, walk for 40 seconds)

Sunday - Rest

Week Three:

Monday - Run/Walk for 30 minutes (run for 25 seconds, walk for 35 seconds)
Tuesday - Walk for 30 minutes
Wednesday - Run/Walk for 30 minutes

(run for 25 seconds, walk for 35 seconds)

Thursday - Walk for 30 minutes
Friday - Rest (Elliptical, Strength training, or Yoga can be done this day)
Saturday - Run/Walk 2 miles

(run for 25 seconds, walk for 35 seconds)

Sunday - Rest

Week Four:

Monday - Run/Walk for 30 minutes (run for 25 seconds, walk for 35 seconds)
Tuesday - Walk for 30 minutes
Wednesday - Run/Walk for 30 minutes

(run for 25 seconds, walk for 35 seconds)

Thursday - Walk for 30 minutes
Friday - Rest (Elliptical, Strength training, or Yoga can be done this day)
Saturday - Run/Walk 4 miles
(run for 25 seconds, walk for 35 seconds)

Sunday - Rest

Week Five:

Monday - Run/Walk for 30 minutes (run for 25 seconds, walk for 35 seconds)
Tuesday - Walk for 30 minutes
Wednesday - Run/Walk for 30 minutes
(run for 25 seconds, walk for 35 seconds)

Thursday - Walk for 30 minutes
Friday - Rest (Elliptical, Strength training, or Yoga can be done this day)
Saturday - Run/Walk 2 miles
(run for 25 seconds, walk for 35 seconds)

Sunday - Rest

Week Six:

Monday - Run/Walk for 30 minutes (run for 30 seconds, walk for 30 seconds)
Tuesday - Walk for 30 minutes
Wednesday - Run/Walk for 30 minutes
(run for 30 seconds, walk for 30 seconds)

Thursday - Walk for 30 minutes
Friday - Rest (Elliptical, Strength training, or Yoga can be done this day)
Saturday - Run/Walk 4.5 miles
(run for 30 seconds, walk for 30 seconds)

Sunday - Rest

Week Seven:

Friday - Rest

Saturday - 5k RACE DAY!

Sunday - Rest

FIND AN UPCOMING CHICAGO AREA RACE: http://www.cararuns.org/Racing/Find%20a%20Race.aspx

Food Item of The Week: Hemp Seeds

2011-04-11T07:16:00.000-05:00

Hemp seeds & powder are low in calorie, but high in protein and a quality food from which you can get your essential fatty acids. One tablespoon of hemp seeds has just 80 calories 5.5 grams of protein, and 9 grams of healthy fat.

Like many seeds, hemp is a high protein seed that contains all 9 of the essential amino acids. This is very beneficial for those vegetarians/vegans to get enough complete proteins into your diet.

Eating such essential amino acids is required to maintain health, and provides the necessary kinds and amounts of amino acids the body needs to make human serum albumin and serum globulins like the immune enhancing gamma globulins. This is a supporting fact that eating hemp seeds can fortify the immune system and even help prevent disease.

This protein content has people commonly using hemp seeds or powder in their morning or post-workout smoothies. Unlike whey and soy protein powder, hemp seed powder is supposed to be easily digestible. As if the health benefits were not enough, you can say goodbye to bloating and gas!

The North American Industrial Hemp Council says that hemp oil contains 81 percent polyunsaturated essential fatty acids, making it the richest source known. Not to mention that it’s ratio of essential omega 3 fatty acids to omega 6 fatty acids is 3:1, a desirable ratio that provides you with the very high concentration of omega 3’s for an oftentimes deficient diet.

National Institute of Health reported the benefits of a balanced omega-6/omega-3 ratio in our diet, which included: reduced risk of atherosclerosis, sudden cardiac death and certain types of cancers, decrease in the symptoms of rheumatoid arthritis, mood improvement in bipolar disorders and optimized development in infants.

For carnivores and non-carnivores alike, the hemp seed is a nutritious addition to your diet. Try them today! Check out The Biggest Loser’s Bob Harper Green Drink for a way to incorporate them into your morning routine.