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!
Sunday, May 22, 2011
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!
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:
Some sample toppings to add to your homemade 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!
- 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!
- 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
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.
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.
Monday, April 25, 2011
Dairy Free Lasagna
Trying to limit dairy, but don't want to give up your favorite dishes? Make my dairy free lasagna and I promise you won't be disappointed.
Ingredients:
Recipe:
Ingredients:
- 8 Whole Wheat Lasagna Noodles (may want to make more in case some get broken)
- 14 oz. Package Tofu
- 16 oz. Package Frozen Spinach
- 2 Tbsp Nutritional Yeast (found at a health store in the bulk or cooking section, this recipe can be made without this if desired)
- 1 Tbsp Olive Oil
- 15 oz Can Tomato Sauce
- 16 oz.. Organic Ground Meat or Vegetarian Meat Alternative Equivalent
- 1 Tbsp Olive Oil (again)
- 1 tsp Minced Garlic*
- 1 tsp Basil*
- 1 tsp Oregano*
- 3/4 tsp Red Pepper*
- Cook noodles as directed on package
- Saute olive oil and garlic
- Add meat or meat alternative and brown
- Add tomato sauce and spices
- In glass dish, layer spinach mixture followed by noodles, topped with sauce
- If serving right away heat in oven at 350° F for 20 minutes, if not this dish can be stored in the fridge and warmed by piece individually (I even like it cold)!
Friday, April 22, 2011
Is Organic Worth It?
Happy Earth Day Everyone! With Earth Day awareness, much attention has shifted towards organic foods. What is organic anyway? Are these foods really worth the price? Here's a brief rundown...
Organic Foods- Years ago there was no such thing as "non-organic foods," but now with the use of pesticides and added chemicals the vast majority of foods at the grocery store are non-organic. The standards for organic food labeling, most often from the USDA, are different depending on the type of food. If 95%-100% of the food is organic, through the USDA's standards, the following symbol will appear.
Organic Produce- No pesticides, man-made or sewer fertilizers were used. The produce was also not genetically engineered and irradiated. When choosing what to buy organic, pick those fruits and vegetables that the skin will be eaten.
Dirty Dozen- Produce with the highest amount of pesticide contamination to the edible part:
Organic Dairy- Animals were fed organically for at least 12 months and were not given antibiotics* or growth hormones.
Organic Eggs- Animals were fed organically and were not given antibiotics.* Cage free is NOT organic (look for more info on eggs in an upcoming blog).
*The antibiotics used in these animal products have been linked to antibiotic resistance in humans, therefore causing sickness.
Nutrition- There are just as many calories in most organic foods opposed to their non-organic counterparts. However, due to the added chemicals in non-organic packaged foods, the nutritional content may be lacking. Recent research have found the antioxidant component of organic produce to be higher in organic fruits and vegetables opposed to non-organic produce. However, ALL fruits and vegetables are healthy and should not be avoided, organic or not!
Take Home Message- If able to, shop organically, not only for the environment, but for your health. Let's face it, you aren't going to buy all organic, but when choosing what to buy get organic animal products first followed by produce in the "dirty dozen." Don't let pesticides scare you in non-organic healthy fruits and vegetables, there is still a lot less chemicals in these foods than the chemicals added to foods in the chip isle!
Organic Foods- Years ago there was no such thing as "non-organic foods," but now with the use of pesticides and added chemicals the vast majority of foods at the grocery store are non-organic. The standards for organic food labeling, most often from the USDA, are different depending on the type of food. If 95%-100% of the food is organic, through the USDA's standards, the following symbol will appear.
Organic Produce- No pesticides, man-made or sewer fertilizers were used. The produce was also not genetically engineered and irradiated. When choosing what to buy organic, pick those fruits and vegetables that the skin will be eaten.
Dirty Dozen- Produce with the highest amount of pesticide contamination to the edible part:
- Peaches
- Apples
- Sweet Bell Peppers
- Celery
- Nectarines
- Strawberries
- Cherries
- Pears
- Grapes
- Spinach
- Lettuce
- Potatoes
- Onions
- Avocado
- Sweet corn
- Pineapple
- Mangos
- Sweet peas
- Asparagus
- Kiwi
- Cabbage
- Eggplant
- Cantaloupe
- Watermelon
- Grapefruit
- Sweet potato
- Honeydew melon
Organic Dairy- Animals were fed organically for at least 12 months and were not given antibiotics* or growth hormones.
Organic Eggs- Animals were fed organically and were not given antibiotics.* Cage free is NOT organic (look for more info on eggs in an upcoming blog).
*The antibiotics used in these animal products have been linked to antibiotic resistance in humans, therefore causing sickness.
Nutrition- There are just as many calories in most organic foods opposed to their non-organic counterparts. However, due to the added chemicals in non-organic packaged foods, the nutritional content may be lacking. Recent research have found the antioxidant component of organic produce to be higher in organic fruits and vegetables opposed to non-organic produce. However, ALL fruits and vegetables are healthy and should not be avoided, organic or not!
Take Home Message- If able to, shop organically, not only for the environment, but for your health. Let's face it, you aren't going to buy all organic, but when choosing what to buy get organic animal products first followed by produce in the "dirty dozen." Don't let pesticides scare you in non-organic healthy fruits and vegetables, there is still a lot less chemicals in these foods than the chemicals added to foods in the chip isle!
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