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Sunday, May 29, 2011

Tips for a Healthier BBQ

With summer, comes barbecues. Yes you can still have fun and eat great cookout food without having a "diet" disaster!

Bring a healthy dish
Don't count on there to be enough healthful food, bring some healthy food to share! This way you know there is something you can turn to and also to provide nutritious food for others! Some healthier options are: fruit salad, turkey or veggie burgers/ hot dogs, chicken to grill, coleslaw or broccoli slaw with little mayo/vegenaise or lemon juice, vegetarian baked beans(these ones are made without lard), or guacamole and salsa.

Don't eat standing up
Make a rule for yourself to only eat when sitting down. This way, not only will you be more mindful of what you are eating, but you will eat less. This will eliminate mindless snacking standing near or walking by the food table.

Browse the food table before digging in
Look over the food offered before filling up your plate will help you to pick and choose what you will have first....remember: "failing to plan is planing to fail." Try to make your plate as colorful as possible(from natural colors). 

Skip the chips
Instead pack your plate with a refreshing fruit salad and some crunchy veggies, you won't even miss the calorie laden chips.

Sit away from the food table
This simple rule will make it less likely you will "need" to go back for seconds or thirds.

Play
After enjoying your meal, have fun and get some activity in....play some volleyball, kickball, horseshoes, etc... or take a short walk with a friend or relative. You will have fun and your body will thank you.

Water
Make sure to drink plenty of water to stay hydrated, especially as the weather gets warmer. Staying hydrated will not only help to avoid heat sickness, but will also keep you feeling full longer.

Friday, May 27, 2011

Get your move on!

Standing burns more calories than sitting...
walking burns more calories than standing...
running and dancing burn more calories than walking!

So get your move on!

Monday, May 23, 2011

Chickpea Salad

Chickpeas, also known as garbanzo beans, are a great source of protein, fiber and iron and even provide calcium. These are great to keep on hand and make a simple mixture that can be used as a salad topper, dip for crackers, veggies or chips, sandwich stuffing, or eaten by the spoon! Here are some different versions, try one or try them all!

Original Chickpea Salad
  • 1 can Chickpeas 
  • 2 Tbsp Vegenaise (can use mayonnaise of desired)
  • 1 Celery Stalk Chopped
  • 1 Tbsp Spicy Brown Mustard
  • 1 Tbsp Sweet Relish
  • Salt and pepper to taste
Super Veggie Chickpea Salad
  • 1 can Chickpeas 
  • 3 Tbsp Vegenaise (can use mayonnaise of desired)
  • 1 Celery Stalk Chopped
  • 5 Baby Carrots Chopped OR 1/4 Cup Shredded Carrots
  • 1/4 Cup Chopped Onions
  • 1/4 Cup Chopped Bell Peppers
  • Salt and Pepper to Taste
Waldorf Chickpea Salad 
  • 1 can Chickpeas 
  • 3 Tbsp Vegenaise (can use mayonnaise of desired)
  • 1 Celery Stalk Chopped
  • 1/4 Cup Chopped Apple of your Choice
  • 1/4 Cup Sliced Grapes
  • 2 Tbsp Raisins
  • 2 Tbsp Chopped Walnuts
  • Salt and pepper to taste
Hot Buffalo Chickpea Salad
  • 1 can Chickpeas 
  • 2 Tbsp Vegenaise (can use mayonnaise of desired)
  • 1 Celery Stalk Chopped
  • 2 Tbsp Buffalo Hot Sauce (adjust depending on the spiciness preferred)
Plain-Jane Chickpea Salad 
  • 1 can Chickpeas 
  • 3 Tbsp Vegenaise (can use mayonnaise of desired)
  • Salt and pepper to taste
Create Your Own Chickpea Salad 
  • 1 can Chickpeas  
  • 3 Tbsp Vegenaise (can use mayonnaise of desired)
  • Whatever you happen to find in your cupboard or fridge (fruits, veggies, nuts, herbs) 
Recipe:
  • Mash chickpeas in food processor or by hand
  • Put in mixing bowl with Vegenaise or mayonnaise
  • Combine desired ingredients
  • Enjoy....yes it really is that simple! 
*TIP: Use the food processor to chop additional ingredients, but make sure chop them separately to allow for proper consistency

    Sunday, May 22, 2011

    1440 Minutes in a Day

    There are 1440 minutes in a day, commit just 30 of them to exercise!
    Just 30 minutes of exercise can:
    -Reduce Stress
    -Lower Resting Heart Rate
    -Lower Resting Blood Pressure
    -Improve Mood
    -Increase Energy
    -Increase Stamina
    -Lead to Better Sleep
    ~With all of these benefits, there is no excuse to wait until "tomorrow," get started toDAY!

    Monday, May 16, 2011

    Ingredient List

    There is a lot of important information listed on food packaging labels (and also a lot of bogus too). The front of food packaging usually has health claims, some that are very misleading. The back of the label consists of nutrition facts full of tons of information and numbers. Many people get so caught up in reading and decoding these numbers that they forget to look at the most important part of a packaged food label....The Ingredient List!!

    Though reading the nutrition facts for serving size, servings per container, calories, protein, fat, sodium, etc... is very informative, it does not truly tell you what is in the food. The ingredient list on the other hand, does! This is why the one thing to make sure to read on the food label is the ingredient list!

    The ingredients are listed in descending order by weight, therefore the first ingredient is usually the majority of the food(for example, if the energy bar has sugar as the first ingredient, there is more sugar than another ingredient listed). However, companies know how to trick consumers by using ingredients like sugar in different forms to make them less weight. For example, if sugar is in the form of high fructose corn syrup, cane juice and sugar, it can all be listed separately by weight(and most likely will not make top of the ingredient list). This is why it is important to read past the first ingredient. Make reading ingredient lists a habit and gain full control of what YOU are eating!

    Tips:
    -Always make sure to read at least the first 5 ingredients 
    -Avoid food items with lists full of ingredients you can't read or you don't know what they are
    -The majority of the items listed should be whole foods, NOT chemicals
    -Ingredient lists should not be very long, if they are, most likely it is a highly processed food
    -Some of the best foods have no labels, like fruits and veggies!

    Wednesday, May 4, 2011

    Popcorn

    Corn, usually thought of as a vegetable, is actually a whole grain. Before being milled down into syrup or oil for use in processed foods, corn in it's whole form is a good source of fiber and several B vitamins. Lucky for you, it's whole form includes crunchy popcorn!

    Microwave popcorn is an easy snack and due to air, there are a lot less calories than in the same amount of a snack like chips. However, most packaged popcorn have added chemicals and unnecessary amounts of salt or butter. Making your own will take just as much time as it does for you to open the package!
    Here is a really easy way to make your own popcorn which is cheaper and healthier:
    • Put 3 tbsp of popping corn in a lunch bag and fold over the top twice an inch long.
    • Microwave until pops are 1-2 seconds apart.
    • Add toppings if desired and enjoy! 
    *Before toppings this is only 120 calories, and it is enough to share!
      Some sample toppings to add to your homemade popcorn:
      • 5 sprays of olive oil and a dash of salt
      • A dash of salt and pepper
      • A dash of basil or oregano with 1 1/2 tbsp nutritional yeast or parmesan cheese
      • 2 tsp sugar and 1 tsp cinnamon
      • 1/3 cup peanuts
      If you choose to get the packaged microwave popcorn instead of "making your own," that is fine, it is still a great snack! Try to stick with light or natural choices and make sure to avoid partially hydrogenated oil in the ingredient list.

      Monday, May 2, 2011

      "I have to get in shape BEFORE I go to the gym or get a trainer." FALSE

      Believe it or not, I hear this all the time that people need to get in shape before working out???? Do you eat a full dinner before going out to eat? Do you cut your hair before heading to the hairdresser? Then why get in shape BEFORE going to a place made to help you get in shape? The gym is a place to improve your fitness, that's the purpose of it!

      Great quote from one of my clients, "working out is hard for everyone, some people just look better doing it." Even elite athletes struggle with their workouts. It is all about challenging YOURSELF not paying attention to what everyone else is doing. A personal trainer will work WITH you to improve your fitness helping with goals and making adjustments to your workouts. Working with a personal trainer will set you on the right track for exercising correctly by teaching you proper form of effective exercises. It is actually best to get a trainer at the START of an exercise program to ensure goals are properly designed and to create a proper workout routine.