Wellness Works /FlowFusion Factor

Our blog has a new look and a new name!

2009-12-29T06:52:00.000-08:00

Times, they are a-changing and I realize that as our days get fuller some of you need more lifestyle support to help you get and stay healthy where you live. My new blog Fabulously Healthy will offer more information on healthy offerings in NY, Florida and Atlanta. Don't worry, the recipes will still be there but now I will add healthy products, restaurants and activities specific to your area. Stay tune for video features and feel free to send in pictures and recommendations for places in your particular area. REMEMBER TO COMMENT! Also remember that your health is your wealth so let's keep finding ways to stay fabulously healthy!

http://fabulouslyhealthy.wordpress.com

Budget friendly New Year's Eve party recipes: Goat cheese and walnut stuffed endive

2009-12-28T11:15:00.000-08:00

Yield: 8 servings (serving size: 2 stuffed leaves)

Ingredients

1/3 cup coarsely chopped walnuts
2 tablespoons honey, divided
Cooking spray
1/4 cup balsamic vinegar
3 tablespoons orange juice
16 Belgian endive leaves (about 2 heads)
1/3 cup (1 1/2 ounces) crumbled goat cheese or blue cheese
16 small orange sections (about 2 navel oranges)
1 tablespoon minced fresh chives
1/4 teaspoon cracked black pepper

Preparation

Preheat oven to 350°.

Combine walnuts and 1 tablespoon honey; spread on a baking sheet coated with cooking spray. Bake at 350° for 10 minutes, stirring after 5 minutes.

Combine 1 tablespoon honey, vinegar, and orange juice in a small saucepan. Bring mixture to a boil over high heat, and cook until reduced to 3 tablespoons (about 5 minutes).

Fill each endive leaf with 1 orange section. Top each section with 1 teaspoon cheese and 1 teaspoon walnuts; arrange on a plate. Drizzle the vinegar mixture evenly over leaves, and sprinkle evenly with chives and pepper.

Nutritional Information

Calories:: 92 (44% from fat)
Fat:: 4.5g (sat 1.1g,mono 0.7g,poly 2.4g)
Protein:: 2.5g
Carbohydrate:: 11.9g
Fiber:: 2g
Cholesterol:: 3mg
Iron:: 0.6mg
Sodium:: 29mg
Calcium:: 43mg

Budget friendly New Year's Eve party recipes: 3 onion pepper tart w/smoked salmon

2009-12-28T11:08:00.000-08:00

Ingredients

1 tablespoon butter
1 tablespoon olive oil
3 cups yellow onion, chopped
1/4 cup sour cream or crème fraîche
1/4 cup soft goat cheese
2 large eggs
1 1/2 teaspoons coarsely ground black pepper, divided
4 ounces chopped hot- or cold-smoked salmon
1 sheet frozen puff pastry, thawed
1/4 red onion, very thinly sliced
1/4 cup thinly sliced green onions, divided

Preparation

Melt butter with olive oil in a large skillet over medium-low heat. Add yellow onion, and cook 20 minutes or until golden. Let cool slightly.

Whisk together sour cream, goat cheese, eggs, and 3/4 teaspoon pepper. Stir in yellow onion and hot-smoked salmon. (If using coldsmoked salmon, do not add at this time.)

Unfold the puff pastry on a parchmentor nonstick foil-lined baking sheet. Roll evenly to remove wrinkles. Fold over edges 1/2 inch, and press lightly to form a raised crust. Sprinkle with remaining 3/4 teaspoon pepper. Spread onion mixture evenly over the pastry, leaving a border of about 1/2 inch. Top with sliced red onion and half of the green onions. Bake at 425° for 20 minutes or until the pastry is golden. (If using cold-smoked salmon, cut into strips, and place on top of tart after baking.) Sprinkle with remaining green onions. Serve warm or at room temperature.

Budget friendly New Year's Eve party recipes

2009-12-28T10:57:00.000-08:00

Can you believe the end of 2009 is upon us? After all the wrapping, decorating and dismantling we STILL have a new year to ring in. Personally, I like the few days down-time before we end the year. Could do without the lightness in my pockets but at least it will force me to stay smart with my money for the new year's eve festivities. Since most of us are on a budget, here are some wallet ( and waist) pleasing recipes from Cooking Light for those of us celebrating at home.

Mozzarella Risotto w/grapes (serves 6)

Ingredients
3 tablespoons balsamic vinegar
4 1/2 cups fat-free, less-sodium chicken broth
2 tablespoons extravirgin olive oil, divided
2 cups chopped leek
1 1/2 cups Arborio rice or other medium-grain rice
1/3 cup dry white wine
1/4 cup half-and-half
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup halved grape tomatoes
1/4 cup chopped fresh basil
5 ounces fresh mozzarella cheese, finely diced
Preparation
Place vinegar in a small, heavy saucepan; bring to a boil over medium heat. Cook until slightly syrupy and reduced to 1 tablespoon (about 4 minutes). Set aside.
Bring broth to a simmer in a medium saucepan (do not boil). Keep warm.
Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add leek to pan; sauté 3 minutes or until tender. Add rice; cook 2 minutes, stirring constantly. Stir in wine, and cook 1 minute or until liquid is nearly absorbed, stirring constantly. Stir in 1 cup broth; cook 5 minutes or until liquid is nearly absorbed, stirring constantly. Reduce heat to medium. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 25 minutes total). Stir in half-and-half, salt, and pepper; cook 2 minutes. Remove from heat; stir in tomatoes, basil, and cheese. Place about 1 cup risotto into each of 6 shallow serving bowls; drizzle each serving with 1/2 teaspoon balsamic syrup and 1/2 teaspoon oil.
Nutritional Information
Calories:
378 (29% from fat)
Fat:
12.1g (sat 5.2g,mono 4.1g,poly 1g)
Protein:
13.2g
Carbohydrate:
51.6g
Fiber:
1.6g
Cholesterol:
24mg
Iron:
1.3mg
Sodium:
777mg
Calcium:
178mg

Phase 1: Taste Bud Re-calibration

2009-12-26T18:00:00.000-08:00

:*Hiccup*: erm, pardon me! Can't seem to stop tasting everything I'v eaten in the past few weeks because the merry-g0-round of food has been non-stop. Please excuse the whine because honestly, I'm not complaining. I do love the holidays and the gorgeous cornocopeia of food , shopping and family they bring ;I wouldn't exchange them for the finest figure in the world. Howevs, if your appetite is anything like mine then you too should be feeling like a slovenly beast by now: overstuffed, salt bloated, sugar crashed and cider leaking out of your ears. Which is exactly why the Get Right Detox program will seem like a breath of fresh air to all of us.

First up is SALT:

WHY are we bothering?

Americans typically eat twice (4000 mg) the amount of salt they need (1700-2300mg) which can lead to hypertension, heart disease and not to mention hideous bloating.

Day 1 ( taste bud re-calibration)

* This is a low calorie day/low energy day. Save strenuous workouts for the day before or the day after.

For your convenience, you can prepare 1 large pot of steamed vegetables and separate into 4 servings for the day. Eat every 2-3 hours.

Breakfast

1-2 cups of green tea ( caffeinated or not)

1.5 - 2 cups of steamed broccoli w/a squeeze of lemon juice and 1 tbsp Extra Virgin Olive oil

1 medium banana

1/2 grapefruit w/honey

Mid-morning snack

8-16 oz of lemon water; herbal tea

1/2 Grapefruit w/honey

Lunch

2 cups of steamed spinach w/ 1 small handful of almonds ( apprx 10-12) + 8-16 oz of water w/lemon

1 pear

Mid-afternoon

1 cup of herbal tea with honey

Roughly chop 1 whole red bell pepper and 1 whole green bell pepper and mix with 1 tbsp apple cider vinegar

8-16oz of water

Dinner

Cut 1 large eggplant lengthwise, season w/ 1 tsp canola oil, thyme, and red pepper flakes and grill or bake

Combine 1/2 cup edamame + 1/2 cup cooked chickpeas tossed with 1 tsp EVO and 1 tbsp vinegar.

8-10 oz lemon water

After dinner

herbal tea ( decaffeinated)

* Go to bed early to ensure a full night's sleep!

January 2010: Get Right Detox

2009-12-22T13:17:00.000-08:00

Is your body starting to feel the holiday season backlash yet? Signs of it include but are not limited to an uncooperative top button on your jeans, luggage under your eyes and the thick aftertaste of baked goods or family cooking in your mouth. I realize the signs are really similar to being newly pregnant which would be problematic for my male friends out there. Don't worry guys, pretty sure you're not with child but if the gut you're carrying says differently then this detox is doubly for you.

WHY

As a rule, I don't particularly advocate fasting for anything but religious or spiritual reasons. As far as health goes, I believe that, unless ill, the human body is very capable of cleansing itself. However, by that same token, I do believe we have allowed our very capable bodies to rely much too heavily on factory processed foods which contribute to our ill health as a nation. Hold my hand as I get down off my high horse please.

Let's just admit it: we generally fast or detox to feel better and to hopefully shed a few pounds on the way, right? We want to feel lighter and less gluttonous, look better and less bloated. We want to rediscover food as we rediscover our waistlines.

HOW

Most detox programs are all or nothing: eat all of something and nothing of anything else. The Get Right detox program will focus on improvement in 4 key areas in 4 weeks. Follow the program as long as you want:

Reducing salt intake
Reducing refined sugar
Reducing saturated fat intake
Increasing physical activity

Prep Phase

Make sure you're healthy enough to participate by checking with your physician before starting the program
Go shopping! You will need:

Plenty of water, Crystal Light, seltzer
Green, oolong tea and chamomile tea ( iced and hot)
2-4 boxes of low sodium vegetable broth ( less than 240 mg/serving)
Fiber One Cereal ( any kind)
Steel Cut oats
Raisins, lemons, blueberries, apples, pears, apricots, red grapes, bananas
Soy or Almond Milk
Orange juice
Salmon, tilapia (tofu optional)
Frozen vegetable mixes
Celery
3 cans of Low sodium Chickpeas
Fresh Spinach and broccoli
Oil and canola oil
Eggs or Egg white mix
walnuts, almonds
Avocado
Almond butter
Whole grain/ whole wheat english muffins

Stay posted for Phase 1 "Tastebud recalibration"

3 small meals under 400 calories

2009-12-20T20:18:00.000-08:00

Mango walnut salad (395 Cal)

3 Cups spinach or mixed green
1/2 cup chopped mango
1/4 cup red or yellow bell peppers
2 Tbsp walnuts
2 Tbsp vinaigrette
1 Tbsp raisins
1/2 a whole wheat pita optional
2. Hummus, avocado and tomato (362 Cal)
Spread 2 Tbsp hummus on each half of a toasted english muffin
Top each half with 1/4 slice avocado and a slice of tomato.
Have have an orange.
3. Salmon sandwich
Drain a 3 oz can of boneless, wild salmon
Mix it with 1/4 cup chopped bell pepper
2 Tbsp lemon juice
1 Tbsp olive oil
Top it with romaine lettuce
Serve on a whole wheat roll.

3 Exercise tips you can really use.

2009-12-20T19:27:00.000-08:00

If you're pressed for time, try exercising at a higher intensity. People who exercise at higher intensities experience a post workout boost in calorie burn that averages 10% of their total exercise time. For example, if you normally burn 300-400 calories on your hour long 4 mile walk, you can burn 30-40 extra calories in half the time if you've added speed intervals
Need a caffeine boost? skip the coffee and reach for green tea! Yes, green tea has much acclaimed anti-oxidant, anti-aging and anti-carcinogenic effects but did you know it may help you burn more calories? Some research has shown that green tea consumption can boost metabolism between 4 and 10% . That can add up to major weight-loss!
Not sure which work-out to do today? Well, consider that increasing your muscle mass can increase your calorie burn overall. That means adding 3 pounds of muscle can boost your calorie burn 6-8% which = 100 extra calories a day! Hitting the treadmill/elliptical/bike won't add muscle mass but performing resistance training will. Hit those weights!

Could it be that easy? Reebok Easy tones says yes

2009-12-14T06:35:00.000-08:00

I'm sure you've seen the ads : shapely lady with no head and a perky bottom wears Easy Tones because hey, they are responsible for her perky bottom. You can have one too if you wear her Easy Tones! I skipped the funny looking shoe fad from this past summer, remember the ones with the huge sole that kind of look like shoes for polio victims? Yeah, skipped it. According to Reebook these shoes use balance ball technology to simulate walking on an unstable surface. Which could be good....or dangerous depending on your coordination. So who's given these shoes a try? are they work the $100? Share!

Quick and healthy sloppy joes!

2009-12-14T06:22:00.001-08:00

Yield: 5 servings (serving size: 1 sandwich)

Ingredients

Cooking spray
2 1/2 cups presliced Vidalia or other sweet onion
1 (7-ounce) can chipotle chiles in adobo sauce
1 pound ground sirloin
1/2 cup prechopped green bell pepper
2 tablespoons tomato paste
1 teaspoon kosher salt
1/2 teaspoon ground cumin
1 (8-ounce) can no-salt-added tomato sauce
5 (1 1/2-ounce) hamburger buns, toasted

Preparation

1. Heat a small nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan; cover and cook 8 minutes or until golden brown, stirring frequently. Remove from heat; set aside.

2. Remove 1 teaspoon adobo sauce from can; set aside. Remove 1 chipotle chile from can; chop and set aside. Reserve remaining chiles and adobo sauce for another use.

3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 4 minutes or until browned, stirring to crumble. Add bell pepper to pan; sauté 2 minutes. Stir in chopped chipotle chile, adobo sauce, tomato paste, and next 3 ingredients (through tomato sauce); cook 3 minutes, stirring occasionally. Spoon 1/2 cup beef mixture over bottom half of each bun, and top evenly with onions and top half of bun.

Plate with pickle chips and a simple slaw. Combine 1/3 cup canola-based mayonnaise, 1 1/2 teaspoons sugar, 1/2 teaspoon freshly ground black pepper, 1/4 teaspoon salt, and 1/4 teaspoon dry mustard in a large bowl; stir with a whisk. Add 3 cups packaged cabbage-and-carrot coleslaw, tossing well to combine.

Nutritional Information

Calories:: 273
Fat:: 6.1g (sat 2.1g,mono 2.1g,poly 1.3g)
Protein:: 23.3g
Carbohydrate:: 32.1g
Fiber:: 3.4g
Cholesterol:: 48mg
Iron:: 3.7mg
Sodium:: 724mg
Calcium:: 84mg

Quick and healthy 3 bean chili

2009-12-14T06:16:00.001-08:00

Yield: 6 servings (serving size: 1 1/3 cups chili and 1 tablespoon sour cream)

Ingredients

2 teaspoons olive oil
1 cup prechopped onion
1/2 cup prechopped green bell pepper
2 teaspoons bottled minced garlic
3/4 cup water
2 tablespoons tomato paste
2 teaspoons chili powder
2 teaspoons ground cumin
1/4 teaspoon black pepper
1 (15 1/2-ounce) can garbanzo beans, rinsed and drained
1 (15 1/2-ounce) can red kidney beans, rinsed and drained
1 (15 1/2-ounce) can black beans, rinsed and drained
1 (14 1/2-ounce) can organic vegetable broth (such as Swanson Certified Organic)
1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
1 tablespoon yellow cornmeal
1/4 cup chopped fresh cilantro
6 tablespoons reduced-fat sour cream

Preparation

Heat olive oil in a large saucepan over medium-high heat. Add onion, bell pepper, and garlic to pan; sauté 3 minutes. Stir in 3/4 cup water and next 9 ingredients (through diced tomatoes); bring to a boil. Reduce heat, and simmer 8 minutes. Stir in cornmeal; cook 2 minutes. Remove from heat; stir in cilantro. Serve with sour cream.

Nutritional Information

Calories:: 180 (25% from fat)
Fat:: 4.9g (sat 1.5g,mono 1.7g,poly 0.3g)
Protein:: 8.4g
Carbohydrate:: 29.5g
Fiber:: 8.6g
Cholesterol:: 5mg
Iron:: 2.3mg
Sodium:: 714mg
Calcium:: 86mg

Quick and healthy bacon mac

2009-12-14T06:13:00.000-08:00

Yield: 6 servings (serving size: about 1 cup)

Ingredients

3 1/4 teaspoons salt, divided
12 ounces strozzapreti or penne pasta
4 teaspoons all-purpose flour
1 1/2 cups skim milk, divided
2 cups finely shredded sharp cheddar cheese, divided
1/4 cup sliced green onions
1 teaspoon hot sauce
1/4 teaspoon pepper
2 slices center-cut bacon, cooked and crumbled
Cooking spray

Preparation

1. Preheat broiler.

2. Bring 6 quarts water and 1 tablespoon salt to a boil. Add pasta; cook 8 minutes or until al dente; drain.

3. Combine flour and 1/2 cup milk in a saucepan over medium heat. Gradually add 1 cup milk; bring to a boil. Cook 1 minute, stirring constantly. Remove from heat; let stand 4 minutes or until it cools to 155°. Stir in 1 1/2 cups cheese. Add 1/4 teaspoon salt, onions, hot sauce, pepper, and bacon; stir. Add pasta; toss. Spoon into a 2-quart broiler-safe dish coated with cooking spray; top with 1/2 cup cheese. Broil 7 minutes.

Nutritional Information

Calories:: 399
Fat:: 13.8g (sat 8.5g,mono 4g,poly 0.8g)
Protein:: 20g
Carbohydrate:: 48.7g
Fiber:: 2g
Cholesterol:: 44mg
Iron:: 2.1mg
Sodium:: 544mg
Calcium:: 358mg

Quick and healthy gumbo

2009-12-14T06:10:00.001-08:00

Yield: 4 servings (serving size: 1 1/2 cups gumbo and 1/2 cup rice)

Ingredients

1 (3 1/2-ounce) bag boil-in-bag rice
2 tablespoons all-purpose flour
1 tablespoon vegetable oil
1 cup frozen chopped onion
1 cup frozen chopped green bell pepper
1 cup frozen cut okra
1 cup chopped celery
1 teaspoon bottled minced garlic
1/2 teaspoon dried thyme
1/4 teaspoon ground red pepper
2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
8 ounces turkey kielbasa, cut into 1-inch pieces
1 (14 1/2-ounce) can diced tomatoes with peppers and onion
1 (14 1/2-ounce) can fat-free, less-sodium chicken broth

Preparation

Cook rice according to package directions, omitting salt and fat.

While rice cooks, combine flour and oil in a Dutch oven; saute over medium-high heat 3 minutes. Add onion and next 6 ingredients (onion through red pepper); cook 3 minutes or until tender, stirring frequently.

Stir in chicken, kielbasa, tomatoes, and broth; cook 6 minutes or until thoroughly heated. Serve over rice.

Nutritional Information

Calories:: 369 (28% from fat)
Fat:: 11.3g (sat 2.7g,mono 4.8g,poly 3g)
Protein:: 29.4g
Carbohydrate:: 37g
Fiber:: 3g
Cholesterol:: 77mg
Iron:: 2.2mg
Sodium:: 949mg
Calcium:: 92mg

Sirloin Steak and garlic mashed potatoes

2009-12-14T06:06:00.000-08:00

Serve with sautéed haricots verts.

Yield: 4 servings

Ingredients

4 (4-ounce) boneless sirloin steaks, trimmed (about 1 inch thick)
3/8 teaspoon black pepper, divided
1/4 teaspoon salt, divided
1 tablespoon olive oil
1 (8-ounce) package sliced cremini mushrooms
1/2 cup dry red wine
1/2 cup water
2 teaspoons all-purpose flour
1 (24-ounce) package refrigerated mashed potatoes
1/3 cup chopped chives
1/2 teaspoon garlic powder

Preparation

1. Sprinkle steaks evenly with 1/4 teaspoon pepper and 1/8 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Add steaks to pan; cook 2 minutes on each side or until desired degree of doneness. Remove from pan; keep warm.

2. Add mushrooms to pan; cook 5 minutes or until tender and beginning to brown, stirring frequently. Combine wine, 1/2 cup water, flour, 1/8 teaspoon pepper, and 1/8 teaspoon salt; stir well with a whisk. Add wine mixture to pan; bring to a boil. Cook 2 minutes or until thick; stir constantly. Remove from heat.

3. Prepare potatoes according to package directions. Stir in chives and garlic powder. Place 3/4 cup potatoes on each of 4 plates. Top each with 1 steak and about 1/4 cup mushroom sauce.

Nutritional Information

Calories:: 326 (29% from fat)
Fat:: 10.4g (sat 3.4g,mono 4.9g,poly 0.7g)
Protein:: 28.4g
Carbohydrate:: 29.8g
Fiber:: 3.6g
Cholesterol:: 69mg
Iron:: 4.1mg
Sodium:: 682mg
Calcium:: 46mg

What to eat after exercise

2009-12-09T06:40:00.000-08:00

Hopefully, you got a look at what to eat before your workout and now that you're done bending, jumping, squatting, and running what do you refuel with? If you've ever exercised intensely then you've experienced the soreness, lethargy and blahs the day after, right? Well, some of that can be attributed to improper nutrition before and after your session. Not to mention the timing of your meals which is crucial too. According to the ADA, the goals of eating for recovery should be to:

A) Restore electrolytes and fluids lost in sweat; replace what you lost

B) Replace the carbs used up

C) Use protein to repair damaged muscles and generate new tissue.

D) Begin nutrition recovery with a snack or meal within 15 to 60 minutes after exercise!

Okay so, WHAT should you consume to meet those goals? Here are some ideas:

To rehydrate after a session longer than 1 hr, try a carbohydrate rich sports drink as a snack to get back your electrolytes and fluids. Otherwise, water works. Smart Water also has electrolytes and minerals in it.
A smoothie made with yogurt and frozen berries is also a yummy snack idea. Or a recovery shake at your gym's food counter works too. Just read the ingredients so you don't blow your eating plan!
Graham crackers with nut butter , low-fat chocolate milk and a banana is a good snack to pack.

If you'd like more of a meal try :

A rice bowl with beans, cheese, salsa, avocado and a whole grain pita
Stir-fry made with lean steak, broccoli, bell peppers, onions and brown rice.
A whole wheat pita sandwich stuffed with turkey and veggies, low-fat milk and a handful of pretzels.

Alrighty, now you know what to eat before and after exercise, be smart get moving and make sure you have healthy options handy in your fridge, purse, and drawer at work. Exercise can make you really hungry because obviously you use a lot of fuel to do it so you have to replace that. So my lovelies, always be prepared, go forth and be well!

What to eat before exercise

2009-12-08T16:51:00.000-08:00

There are a few standby questions that people often ask nutritionists and one of them is definitely what to eat and when. I'm happy to answer because the timing of what you eat can make a big difference on how you perform during and after an activity. According to the American Dietetic Association, the goal of pre-exercise nutrition is to

( A) eat a carbohydrate dense snack or meal to boost muscle stores ( meal replacement shakes work if your stomach is upset)

(B) add small amounts of protein to your meals to repair your muscles and ease soreness after, and finally (C) make sure the meals are low-fat and low fiber for better digestion.

Below are some examples of what to eat 3- to 4 hours before your workout:

Peanut butter & honey on toast
Low fat cottage cheese + crackers with almond butter and fruit.
Turkey sandwich with Swiss or low-fat cheese, + fruit and a sports drink
Low fat tuna melt+ fat free yogurt and a piece of fruit
Oatmeal with brown sugar and a banana

And 30 to 60 minutes before the workout:

Piece of fruit ( i.e banana w/peanut or almond butter)
Sports drink ( only if exercising for more than 1 hour) , water if not
A jam sandwich
Sports gels if engaging in intense, prolonged ( over 60-90 minutes)

Combined with proper hydration, proper nutrition will definitely enhance your workout and its results!

Healthy Lunch Ideas: Roasted Sweet potato and Orange Salad

2009-12-03T06:40:00.000-08:00

Roasted Sweet Potato and Orange Salad

Randy Mayor

Outstanding

Roast the sweet potatoes, section the oranges, and slice the onion ahead. Keep them all refrigerated separately until you're ready to toss the salad.

Yield: 10 servings (serving size: 1 cup)

Ingredients

SALAD:
1 tablespoon chopped fresh rosemary
2 teaspoons olive oil
3 garlic cloves, unpeeled and crushed
1 1/2 pounds peeled sweet potato, cut into 3/4-inch pieces
3 cups orange sections (about 6 oranges)
1/2 cup vertically sliced red onion
3 tablespoons pine nuts, toasted
1 (6-ounce) bag prewashed baby spinach
DRESSING:
3 tablespoons fresh orange juice
2 tablespoons olive oil
1 tablespoon stone-ground mustard
1 tablespoon rice vinegar
1 tablespoon honey
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced

Preparation

Preheat oven to 400°.

To prepare salad, combine first 4 ingredients, tossing well. Place potato mixture on a jelly-roll pan lined with parchment paper. Bake at 400° for 40 minutes, stirring occasionally. Remove from oven; cool. Discard garlic. Combine potato mixture, orange sections, onion, pine nuts, and spinach in a large bowl.

To prepare dressing, combine orange juice and remaining ingredients in a small bowl, stirring well with a whisk. Drizzle dressing over salad; toss gently to coat.

Nutritional Information

Calories:: 160 (30% from fat)
Fat:: 5.3g (sat 3.2g,mono 1g,poly 0.8g)
Protein:: 2.9g
Carbohydrate:: 27g
Fiber:: 4.1g
Cholesterol:: 0.0mg
Iron:: 1.3mg
Sodium:: 101mg
Calcium:: 59mg

Healthy Lunch Ideas: Wild Rice and Barley

2009-12-03T06:38:00.000-08:00

Wild Rice and Barley Salad

Randy Mayor; Jan Gautro

Worthy of a Special Occasion

In addition to fiber, whole grains like wild and brown rice offer plenty of vitamins B6, E, and folate to maintain heart health. Serve with pork tenderloin.

Yield: 8 servings (serving size: about 2/3 cup)

Ingredients

1 3/4 cups fat-free, less-sodium chicken broth
1/2 cup uncooked brown and wild rice mix
1/2 cup uncooked pearl barley
3/4 cup rinsed and drained canned chickpeas (garbanzo beans)
1/3 cup golden raisins
1/4 cup sliced green onions
2 tablespoons red wine vinegar
1 1/2 teaspoons extravirgin olive oil
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh basil
2 tablespoons slivered almonds, toasted

Preparation

Combine first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 40 minutes or until liquid is absorbed. Remove from heat, and let stand, covered, 5 minutes. Spoon rice mixture into a medium bowl. Add chickpeas, raisins, and green onions.

Combine vinegar and next 4 ingredients (through pepper) in a small bowl; stir with a whisk. Pour over barley mixture; toss well. Cover; chill 2 hours. Stir in basil and almonds.

Nutritional Information

Calories:: 146 (14% from fat)
Fat:: 2.3g (sat 0.3g,mono 1.3g,poly 0.6g)
Protein:: 5g
Carbohydrate:: 27.6g
Fiber:: 4.3g
Cholesterol:: 0.0mg
Iron:: 1.2mg
Sodium:: 235mg
Calcium:: 29mg

Healthy Lunch Ideas: Sirloin Vegetable Stirfry

2009-12-03T06:37:00.001-08:00

Sirloin and Vegetable Stir-Fry

Randy Mayor; Melanie J. Clarke

Good, Solid Recip

Sirloin or flank steak will work--just slice thinly and cook briefly so it stays tender. Total time: 30 minutes.

Yield: 4 servings (serving size: 1 1/2 cups beef mixture and 3/4 cup rice)

Ingredients

1/2 teaspoon salt
1/2 teaspoon five-spice powder
1/4 teaspoon freshly ground black pepper
1 (1-pound) sirloin steak, trimmed and thinly sliced
2 teaspoons cornstarch
1/2 teaspoon sugar
1/4 teaspoon crushed red pepper
3/4 cup fat-free, less-sodium beef broth
2 tablespoons low-sodium soy sauce
2 teaspoons canola oil
1 cup (1/4-inch-thick) diagonally cut slices carrot
1 cup broccoli florets
1 1/2 cups snow peas, trimmed
3 cups hot cooked rice

Preparation

Combine first 3 ingredients in a bowl, stirring well; sprinkle evenly over steak. Combine cornstarch, sugar, and red pepper in a medium bowl, stirring well with a whisk. Stir in broth and soy sauce.

Heat oil in a large nonstick skillet over medium-high heat. Add carrot to pan; stir-fry 2 minutes. Add steak and broccoli; stir-fry 1 minute. Stir in broth mixture; cook 1 minute, stirring constantly. Add snow peas; cook 30 seconds or until desired degree of doneness. Serve with rice.

Nutritional Information

Calories:: 323 (30% from fat)
Fat:: 10.8g (sat 3.3g,mono 4.5g,poly 1.3g)
Protein:: 24.4g
Carbohydrate:: 30.1g
Fiber:: 2.4g
Cholesterol:: 55mg
Iron:: 4.7mg
Sodium:: 728mg
Calcium:: 40mg

Healthy Lunch Ideas: Tofu burger

2009-12-03T06:35:00.000-08:00

Grilled Lemon-Basil Tofu Burgers

Randy Mayor

See Wine Pairings for this recipe

Marinated tofu slices acquire a golden crust when grilled; the olive-garlic mayonnaise on the sandwich adds a Mediterranean flavor. Serve with grilled asparagus.

Yield: 6 servings (serving size: 1 burger)

Ingredients

1/3 cup finely chopped fresh basil
2 tablespoons Dijon mustard
2 tablespoons honey
2 teaspoons grated lemon rind
1/4 cup fresh lemon juice
1 tablespoon extravirgin olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 garlic cloves, minced and divided
1 pound firm or extrafirm tofu, drained
Cooking spray
1/3 cup finely chopped pitted kalamata olives
3 tablespoons reduced-fat sour cream
3 tablespoons light mayonnaise
6 (1 1/2-ounce) hamburger buns
6 (1/4-inch-thick) slices tomato
1 cup trimmed watercress

Preparation

Combine first 8 ingredients and 3 garlic cloves in a small bowl. Cut tofu crosswise into 6 slices. Pat each square dry with paper towels. Place tofu slices on a jelly-roll pan. Brush both sides of tofu slices with lemon juice mixture; reserve remaining juice mixture. Let tofu stand 1 hour.

Prepare grill.

Place tofu slices on grill rack coated with cooking spray; grill for 3 minutes on each side. Brush tofu with the reserved juice mixture.

Combine remaining 1 minced garlic clove, chopped olives, sour cream, and mayonnaise in a small bowl; stir well. Spread about 1 1/2 tablespoons mayonnaise mixture over bottom half of each hamburger bun; top each serving with 1 tofu slice, 1 tomato slice, about 2 tablespoons watercress, and top half of bun.

Nutritional Information

Calories:: 276 (37% from fat)
Fat:: 11.3g (sat 1.9g,mono 5.7g,poly 2.2g)
Protein:: 10.5g
Carbohydrate:: 34.5g
Fiber:: 1.5g
Cholesterol:: 5mg
Iron:: 2.4mg
Sodium:: 743mg
Calcium:: 101mg

That Junk in your trunk

2009-11-29T11:55:00.000-08:00

Self acceptance is important for mental health BUT everybody has those trouble zones on our bodies that we think need improvement....right? Today let's talk about our cabooses. Booties. Our badonkadonks. Why does it look that way? well, you can blame part of it on your parents and the rest lies squarely on what you ahem, feed it and how you exercise it.

Your bottom is made up of the gluteus maximus muscle which serves to extend your hip behind you and the gluteus minimus and medius which lie beneath it. They move your leg away from your body. Most people that suffer from a saggy or big bottom are talking about the larger glute maximus muscle which starts from the back of your hip to the back of your leg. These 4 exercises are necessary to tame your booty:

The Squat: Stand with legs shoulder width apart and sit back as if sitting in a chair. All of your weight should be on your instep and heels.* Make sure your knees and toes are lined up and pointing straight ahead* ( sets of 10-15)
The Lunge: Stand with legs shoulder width apart and push forward off your right heel with your right leg ( knees and toes are lined up). Make sure your KNEE DOES NOT PASS YOUR TOE. The back knee should bend to a few inches above the floor. Push backwards of right foot and return to start position. Repeat with other leg. 2 sets of 10-15
One Legged leg lift: Standing or on all fours lift one straight leg behind you. 2 sets of 12-20
One Legged kick back: On all fours on palms with knees hip width apart, keeping the right knee bent, lift it up towards the ceiling with foot flexed (not pointed). 2 sets of 12-20

Eating Healthy on the run

2009-11-28T20:05:00.000-08:00

It's getting hectic around here this holiday season! So much so that it is becoming all too easy to choose that slice of pie over the better for you salad. I know, I know, eating for pleasure is important too and Thanksgiving is my all time favorite holiday. Actually, I like Halloween all the way until New Year's. Still, we can't expect to fit into the new year's eve outfit if we over do it. Thank goodness the ADA has come to the rescue with these 30 tips for eating on the go. Read On

Salt: friend or Foe?

2009-11-19T06:30:00.000-08:00

Most of us secretly think that the 2 ingredients that make everything tastier are salt & fat. This might be true but there is a fine line between making something tasty and making it harmful by the amount of salt we use in. Did you know that you can retrain our taste buds by reducing the amount of salt you eat or use? The benefits of salt reduction are more important than getting rid of bloat so we can fit into our jeans. Watching our salt intake reduces our risk of the chronic conditions hypertension, stroke and heart disease. Why would we want to do this, you ask? Well here are the facts on sodium: According to the American Dietetic Association, we don't need more than one teaspoon of sodium per day (2300 mg) and yet most of us consume double that amount daily (4000 mg).

Don't worry, it's not all our fault since we get most of our salt from packaged food and eating away from home. To that effect some lawmakers are enforcing the food industry to comply with salt guidelines in various states. Still, there is something good to be said about taking responsibility and preparing your own food without getting crazy with the salt shaker. . So what do we look for when we're shopping low-salt? Know how to read your food labels:

Sodium free : contains less than equal to 5 mg per serving
Very low sodium: contains less than equal 35 mg per serving
Low Sodium: contains less than 140 mg per serving
Reduced sodium: regular product with sodium reduced by 25%
No added salt, unsalted: product with no salt added during processing but might still contain sodium.

Living low salt means using all the herb collection you have crowding up your cupboards. It also means trading in the salty broths, pickles, bouillon cubes, cured meats, chips, and canned soups for their low salt counter-parts. So the fact is, the more nutrient dense foods we eat, the less room we have to eat junk which is where excessive salt lives.

The Diet Detective: Healthy Recipes for Thanksgiving | Active.com

2009-11-18T10:10:00.000-08:00

The Diet Detective: Healthy Recipes for Thanksgiving | Active.com

Check out these delicious options for the Thanksgiving weekend

2009-11-18T10:04:00.000-08:00

Eureka! people are saying that Enell.com is a great place for women with large breasts in search of sports bras.

Over the shoulder boulder holders

2009-11-18T09:28:00.000-08:00

Okay, I'm getting a bit personal here but let's talk sports bras. I have had the same few for way too long now mostly because I hate buying them. There's a fine line between comfort, support and death by choking on your sports bra. Some of them look so nice and pretty on the hanger until you make a sudden move and then....not so much. I mean, do I really have to pay $50 for something that soaks up sweat?!

Orange Chicken

2009-11-18T09:13:00.000-08:00

Cornish hen or small chicken seasoned with salt, pepper and thyme

marinate it in orange juice for 30 mins to 2 hrs

pre heat oven to 375 degrees

dice small red potatoes ( or sweet potatoes), leeks and onions + chopped spinach, sprinkle with cumin or paprika.

Place chicken on foil or baking sheet and pour remaining OJ over bird. Place veggies around chicken.

Bake for 40 minutes.

Gimme some lulu?

2009-11-18T08:59:00.000-08:00

Caught a look of myself en route to teach classes this week and yep, it might be time to get some new gear. Just can't decide on the look I want or more honestly, how much I want to spend. I keep my work-out clothes for a long time so I do get my money's worth so now it's just a matter of what to buy: Stella McCartney has a great line she does for Adidas, Lulu Lemon is seriously cute and I have always loved my Reebok/Nike/Under Armor duds. Thoughts? what is your favorite brand.

Race season shoe Review

2009-04-06T21:10:00.000-07:00

As the warm months arrive so does racing season. There are road races opening up for registration all over the country for novices and veterans alike. However, before we can even get to the starting line we have to talk preparation. And I don't mean training, I mean racing gear. First things 1st, let's talk SHOES. What type of shoe should you run in? The answer is simple: one that doesn't hurt you directly ( too tight, too loose) or indirectly ( causes shin splits, foot and ankle strain, race losses).

Like most runners, I've worn my way through more than a few pairs and brands of shoes. When I was younger, I went more for 50% aesthetics , 25% comfort and 25% performance. I have since seen the light and have gone 70% comfort and 30% performance. So what do you look for in an athletic shoe?

Brush your shoulder off...

2009-04-06T20:05:00.000-07:00

Well, hey there! It's been awhile, I know, but truthfully it has been a hectic few months for us all, right? Some of us have been "separated" from our jobs and all of us are trying to figure out how to weather the New Depression without getting...well.....depressed. We are definitely living in volatile times but this isn't news, is it? Life has always been unpredictable and change is the only constant. Still it seems that those changes are happening quicker than they used to. So let me ask: what supports do you have in place to help you in these rapidly changing times?

Hopefully your internal and external loci of support are those people, life lessons and experiences that stay with you through thick and thin.

Adaptability can make all the difference in how you cope but even more important than that is Perspective. Your outlook and arsenal of good and bad habits can make or break a good period in your life. For example, how many times have you ruined a perfectly good experience or moment with a bad mood or bad attitude? It might have felt like you were at the mercy of your emotions which may or may not be true. Sure you might have not had any control over your initial emotional response but you certainly had some control over how you acted it out. That is the good news about perspective and habits, my friend, they are changeable! Alright, before I go off the inspirational deep end, let me just walk you through a few alternatives to some habits and perspectives you might currently have. They're free :)

Habit 1: You drink too much coffee ( you know this because you get a headache, the jitters and homicidal without it).
ALTERNATIVE : Switch to tea every other day. Yerba Mate tea packs a serious energy punch without the aforementioned side effects and green tea is often touted for it's health benefits.
Habit 2: You don't use the gym even though you pay for it.
Alternative: Keep gym clothes in your work bag. Not working? now is a good time to focus on getting and staying healthy.
Habit 3: You hate the gym so you never work out.
Alternative: Most of city's parks are home to some kind of free or lo w priced exercise class in the warmer months. No membership required!
Habit 4: You're eating and partying like it's 1999.
Alternative: I like a good party myself but what's there to look forward to if you always overindulge? It's like eating ice-cream everyday: it won't be as good and face facts, you aren't invincible. Overindulgence eventually shows up externally.
Habit 5: You're negative or at least that's what that jerk over there told you.
Alternative: First, consider the source. If it isn't your annoying cubicle mate/self absorbed sibling or friend calling you out then re-evaluate how you speak to others and yourself. Constant complaining or putting others down is depressing for you and everyone around you. If your mental reel is stuck on " snark" maybe you need some help in the form of a vacation or a counseling session.
Habit 6: You're insincerely happy
Alternative: Yeah, sometimes you have to fake it until you make it but constantly being phony is a lot of added pressure. Who are you trying to impress? There's nothing wrong with feeling blue sometimes but go through it and let it pass so the good stuff can come.

Nothing and no-one is perfect but since we're being inundated with bad news these days, it seems like an ideal time to take stock of the things we have control over. Start with one or two things and see what you can do for yourself.

You 3.0

2009-01-19T09:28:00.000-08:00

Now that we are coming off the holiday party merry-go-round, it is time to face the year ahead. 2009 already promises to be a year of big things with the inauguration of our new President and the economic changes ( challenges) we are faced with. On a more personal level, a new year also brings other major life changes such as : new marriages (and new singlehood) , new children, new careers and new addresses. The list goes on! Yet, wouldn't it be great if this year could also be the beginning of a better you? A YOU 3.0, if you will. Instead of making the same habitual resolutions that inevitably get broken, why not try something more attainable like, being yourself only better. After all, it's much easier to make small tweaks to life than to set yourself up for failure with a life overhaul.

*Here are some tips on being YOU 3.o:

Try something new and challenging
Learn something new
Go some place new
Seek new perspective on old problems

Let's put that into practice with our diet and exercise, shall we? First the facts: On average, Americans tend to gain between 5 and 7 pounds over the holiday season. Blame it on cold weather comfort foods, the calorie-rich holiday fare and the surplus of alcohol we consumed all in the name of celebrating. Instead of berating yourself and reaching for diet pills or ridiculous liquid fasts, here are some low calorie and healthy options to try:

In order to control your own calories and ingredients, cook at home more. This is a money saver and serves as family bonding time as well.
Know proper portions with helpful dinnerware like the portionplate
Eat the vegetables FIRST.
If you eat 3 meals per day, replace one meal with a colorful salad of mostly dark leafy, greens.
Stay satisfied between meals and ensure nutrient absorption by choosing from the list healthy fats and lean proteins to add to each meal.
If you eat 5 small meals per day, add one serving of fruit and veggies to each meal.
Go vegetarian for one day per week.
Drink. More. Water. ( tea, flavored water, and calorie free fruit juices count).
For added motivation, do all of this with a friend or family member.

*Now on to exercise. It's time to shake things up and try harder! Try harder to carve out space for your peace of mind, try harder to challenge yourself. Like our minds, our bodies are efficient organisms that eventually adapt to the stress and work they are given. If you've noticed that your old exercise routine or diet tricks no longer yield visible results, then you're familiar with this adaptation.

*Here are some ways you can challenge yourself and see greater fitness gains:

Try a new class that revs up your heart rate or soothes your spirit.
Sign up for a race. A race can be just the motivation and goal you need to stay focused on your exercise regimen. Increase the fun factor with a destination race.
Use the great outdoors as your training ground. Yeah it's cold but skiing, snowboarding, trail running and snowshoeing are all fun winter activities that can increase your fitness level.
Start an indoor workout group among friends. Whether you hire a trainer to instruct you and your friends or you pop in the latest exercise DVD, you can get fit while having a blast with your pals.
Meditate. Whether you pray, design your own mantra, or practice through poses meditation has been proven to: Lower inflammation, lower stress levels, increase mental clarity, and improve a sense of well-being.

You can choose one or more of the aforementioned tips to help you on your way just remember the goal is to be you but better. You are okay!

You sexy beast!

2009-01-15T09:26:00.000-08:00

So we are already halfway through January of 2009 and some of us are just coming down off the holiday high. Did you make the most of time with your family and friends? Let's hope so because if you're like most, you have somethings to undo this winter. The worst thing you can do is beat yourself up. Listen, we over-indulge, it happened, get back on the horse. How do you that? One day, week and month at a time. Start by resolving to be a little bit kinder to yourself. Today I challenge you to stop the mental reel of self criticism and replace it with something complimentary. Then replace it with another compliment for every day this week. Have fun making a mantra out of them and repeat as many times throughout the day/week as you can!

The Big Holiday Fitness Sale is Here!!

2008-12-13T14:10:00.000-08:00

Just in time for overeating season, THE BIG HOLIDAY FITNESS SALE is here to help you shed some pounds without breaking your bank. Check out www.wellnessworkshealth.com for more info!

Holiday Diet Success Strategies

2008-11-17T13:10:00.001-08:00

Eat Breakfast! Eating in the morning can prevent you from overeating later in the day. Also research suggests that people that eat breakfast regularly weigh less and develop less chronic diseases than those who do not (Timlin & Pereira 2007)
Practice portion control: Accept that our perception of portions in the US is grossly overinflated. Read labels, use a smaller serving plate and try to stick to one serving.
Practice mindful eating: Most people zone out and eat out of boredom or stress. Before eating ask if you're really hungry and if what you're about to eat is worth the calories.
Don't eat in front of the TV:Yes there will parades and football games off but save all of that for before or after you eat. Eating while televison watch encourages mindless eating.

Tips to stay fit in cold weather

2008-11-17T13:01:00.000-08:00

Deal with the time change ( darkness): Stay safe by exercising in populated areas and wear reflective clothing when exercising outdoors.
Find what motivates you: Choose a variety of activities that will motivate you on a day to day basis. Some suggestions are taking a boot-camp class, cycling, walking, or running with a friend. Set goals for yourself and stay accountable for your own success. If you need extra motivation then working out with a trainer might be a suitable option.
Try to learn a new activity
Integrate exercise into your life: Instead of meeting friends or business colleagues for lunch, meet for a walk. Walk around the track while your kids play their chosen sports.
Practice the 3 Cs of Commitment, Convenience and Consistency: We are ALL busy. Since later usually turns into never, try to plan exercise the way you do the rest of your life. Choose a class or facility close to home or work so that you cannot avoid it. Remember that it is better to work out even for a few minutes a day instead of one or two hours a month.
Try to stick with a new program for 30 days because it takes about that long to form the habit of exercise.

Hypertension: Not just for the elderly

2008-10-19T07:09:00.000-07:00

Well, folks, we are in the middle of October already which means it is almost the beginning of "eating season" as I like to call it. A friend of mine notes that Fall is harvest season, a time when we have gathered crops for hundreds of years. She rationalizes and some literature does agree that since our bodies have changed very little since olden times, we are programmed to slow down during this time and eat more of the harvested crops. Sounds somewhat logical but as I get older, it becomes more difficult to undo the damage we do to ourselves by overeating or making poor food choices.

I was prompted to write about the subject of hypertension when another friend of mine told me he suffers from it. His news came as a surprise to me because he is a young man in his early 30s. Just so we know what we are talking about here, hypertension is defined as chronically elevated blood pressure over 139/80. Like diabetes, there are 2 types of hypertension: essential which has no medical explanation and secondary which is caused by another disease. One of the dangers of persistent diabetes is that it is a risk factor strokes, heart attacks, kidney failure, aneurysms and renal failure. Even moderate elevation of blood pressure can take years off your life and when left unchecked hypertension can do irreparable damage to vital organs.

Something to note about hypertension is that it does not always have symptoms which is why they call it "The Silent Killer". Many people, young and old, die suddenly from complications of hypertension they never knew they had or did not manage. However, some known symptoms to watch for are:

Unexplained but severe headache
Nausea with headache
light-headedness/dizziness
sudden or gradual blurred vision
Shortness of breath or chest pain

**If all of these symptoms happen together suddenly and acutely, go to the hospital immediately. If they are accompanied by weakness, they might indicate a stroke.

Risk factors that contribute to hypertension:

Pregnancy
Thyroid dysfunction
Race ( Black people have it more often than whites and get it younger)
Socio-economic history ( poorer people lower quality foods)
Heredity
Gender ( usually men get it more than women!)

Changeable behaviors that spike hypertension:

Diet/Salt intake: some people are sensitive to salt which spikes their blood pressure. Lowering salt intake can lower their blood pressure. Did you know that a) Americans take in 10-15 times more salt than they need (b) Most prepared foods contain much more than the recommended serving of sodium so read food labels carefully. Add extra flavoring to your own food with spices and sea salt which might be better for you and does not require a heavy hand.
Alcohol use: drinking more than a couple of drinks a day can spike blood pressure.
Obesity: obese people are 2 to 6 times more likely to develop HBP and those who gain weight mostly around their middle (central obesity) are at a greater risk for heart attack.
Inactivity: being sedentary can lead to obesity which can lead to HBP.
Drugs: diet pills, amphetamines, and even cold/allergy medications can raise blood pressure.
Birth control pills: some contraceptive pills can contribute to high blood pressure in some women.

As with all diseases, preventing or managing hypertension requires self awareness and education. It is said that 35% of how we age is genetic and the other 65% is lifestyle so as you face the buffet table this holiday season make the best choice for your longevity.

Protein and the healthy diet

2008-09-26T09:23:00.000-07:00

You know, all of us mean well with our efforts of self improvement. For the most part we aim to improve our well-being by making the right dietary and health choices. To that end some of us become vegetarian, vegan and follow macrobiotic diets. These are all valid attempts at doing what is best for our bodies and environment. However, it is important to note that following a strict diet that focuses on certain foods can have negative effects if important complementary exchanges are not made. All of the aforementioned diets are carbohydrate focused and while carbs are good, protein also plays a vital role in our bodies

(Whitney, Sizer).

Within our bodies proteins support growth and maintenance, build enzymes and hormones, build antibodies, provide energy and glucose, and promotes blood clotting. However, a person's health and the quality of protein consumed determines that person's response to protein. The body can handle whole proteins which it then breaks down into pieces and digestibility is important to measuring protein's quality. The human body hasn't changed much since the early years of cave dwelling so for reasons beyond our control, animal based proteins are easier to digest and absorb with the proteins of legumes coming in next.

If you consume a well balanced, well-fed diet then you're probably getting enough of protein in your diet and additional supplement is unnecessary. In fact, over supplementation can cause serious kidney problems. Unfortunately, many vegetarians complain of feeling tired and run down due to too little dietary protein. Animal proteins are complete and smaller amounts tend to keep us satiated longer.

Some vegetarians underestimate the amount of complementary proteins they have to eat to maintain adequate levels. Proteins become complementary when they are combined to contain all the essential amino acids the body needs i.e. rice and beans. However, it doesn't mean that you have to eat these complementary meals together as long as you do eat them throughout the day.

Aging Gracefully through Healthy Living

2008-09-13T18:00:00.000-07:00

It seems that American consumers are constantly reminded to live in fear of their mortality through the media these days. Television commercials, magazine advertisements, and billboards hawk a steady flow of products and medicines that claim to slow down or completely erase the aging process. Now let's be real, they all can't possibly be true. But ask yourself: would you want to actually stop or slow down the natural aging process? In what sense? Well, if you answered yes or maybe then you might be interested to know that diet and exercise can do just that.

Exercise:

I know you've seen them: those eternally youthful elderly folks flitting around your gym looking spry and being 20 years younger than you expected. Do you think it's a coincidence that the look that good AND exercise? Definitely not! According to the textbook Nutrition: Concepts and Controversies, exercise has been shown to :

Reduce Cardiovascular diseases ( nothing says old like a heart attack)
Reduce the risk of some cancers including colon and breast cancers.
Improve mental functioning ( Alzheimer's in your family? get moving)
Increase bone density and lessened risk of adult bone loss in the future (blonde, short, and small boned? pump that iron!)
Give a more youthful appearance, healthy skin, and improved muscle tone!
Promote faster wound healing and resistance to infection.
Give a feeling of vigor and belief in one's abilities.
Increased muscular strength and endurance while decreasing depression.

Simply put, the "use it or lose it " mantra is especially true in physical fitness. Why walk if you can run? Balance is key but why sit still if you can move? why waste your body's potential in favor of sedentary living? Ask yourself: if you feel like moving around is difficult now, what will it be like when you get older?

Diet:

If you have eyes and ears then you have seen and heard the rumors about "super-foods" that can stave of everything from aging to illness. How much truth is behind those claims and what are super foods? Well, they are defined as those unprocessed foods rich in anti-oxidants . These antioxidants are great for us because they lower cholesterol, increase fiber intake, defend our cells against damage and reduce inflammation, a precursor to chronic diseases. The happy side effect to all of that help is a more youthful appearance and a highly functioning system! Some known examples of super foods are are:

Blueberries
Garlic
Beans
Bananas
Enzymatic foods like Papaya, kiwi and Pineapple
Strawberries
Broccoli
Oats
Tea
Citrus foods
Salmon:
Pumpkin
Spinach
Soy
Yogurt
Walnuts

Preventative eating

2008-08-28T07:15:00.000-07:00

Ahh so summer is winding down for us up here in the north which is a bittersweet moment. The relentless heat is easing it's way into cooler temperatures (albeit more briefly and not so cool down south!) but that also means the approaching end of the outdoor fun that summer brings. Oh well, each season brings it's own pleasures, right? I, like a lot of people, tend to eat more healthily in the warm weather. Weather is a factor in appetite development as the heat tends to suppress the urge in most people. A suppressed appetite combined with a love of outdoor activity and suddenly staying lean might not seem as hard. In the summer. But then there is winter and the opposite becomes true: colder weather can increase appetite development.
The lack of sunshine during colder months has been shown to decrease the production of the feel good chemical, serotonin. Serotonin modulates mood, appetite, aggression, anger, sleep, and metabolism so obviously it is a crucial component of staying mentally and physically balanced. Carbs are necessary for proper brain function but it matters which kind you consume. Complex carbs are slow to digest and consist of vegetables, fruits, and whole grains. Simple carbs are quickly digested and consist mainly of foods and drinks with added sugars like molasses, honey, or high fructose corn syrup. Low levels of serotonin have been linked to Seasonal Affected Disorder (SAD) and is the reason why so many of us crave easily digested simple carbohydrates which acts as a quick fix when serotonin dips. This quick spike in blood sugar is the problem that comes with the consumption of simple carbohydrates because this occurs as sugars are released immediately into our blood-stream. Continuous spikes in blood sugar causes Insulin Resistance . You know that drowsy, bloaty, depressed feeling you get after eating a meal of simple carbs? those are symptoms of IR and weight gain, high blood pressure and pre-diabetes can be the result. *It should be noted that those who spend too much time indoors can suffer from this same loss of serotonin. Spending just 30 -60 minutes in the sun can help to boost your serotonin levels so go soak up what's left of the summer!
Monitoring your serotonin and insulin level is just one strategy in maintaining or achieving a healthy weight. Here is more information to help you out:

Face the Facts:

Carrying extra weight is like being in debt, you will have to pay for it in the future so don't take on any more.
Poor health is cumulative and yo-yo dieting is detrimental to your heart health. Small lifestyle changes now can prevent major health setbacks in your future.
The major thing that over-fat/obese people ( more than 20 pounds over weight) in common: they don't eat enough. Going too long between meals puts the body in starvation mode so that the very next thing you eat is stored as fat. Survival is the body's main objective and some body fat is crucial for survival.
Sedentary people take longer to clear glucose from the bloodstream. The longer it takes you to clear glucose from your bloodstream, the more likely you will suffer from a chronic disease like diabetes in the future ( Journal of the American Medical Assoc.). Daily Exercise solves this problem.
Alcohol can decrease metabolism by 30%! Drink in moderation ( wine preferably).

Special Tips

Food labels are there to help you. Pay special attention to serving size, sugars, salt and fat content. Saturated fat should not exceed 2.5 grams per serving!
Snacks should not exceed 150 calories and meals should not exceed 400.
Exchanging your dairy and fatty foods for their low-fat versions is an easy way to start eating healthily.
When choosing a snack first ask yourself " am I hungry or thirsty?". Perceived hunger is sometimes dehydration. Then ask yourself "have I had enough fruit or veggies today?" before proceeding.
Fiber rich foods (fruit & veggies, oats) keep you fuller longer so aim for 25g daily.
Juices and sodas are weight busters. Stick to water and teas (flavored and plain).
Restaurant meals contain staggering amounts of fats and sugars so cook at home as much as possible.
Know your trigger foods and do not keep them in the house. Alcohol and foods high in fat, salt and sugar are well known triggers for most people. However, over deprivation will most likely lead to bingeing. Aim for treating yourself with one special indulgence on the weekends. Just know you might have to work it off!
Ask for support from your team (spouse, family, friends) and don't succumb to peer pressure from those members who are not on the path to good health. Be a leader not a follower.
Your body never outgrows the need for sunshine, good food and exercise. Treat is as your most prized possession.

Exercise tips:

Building muscle mass will help you burn fat over the long run. Cardio burns fat at the moment. Combine the two and you have a winner.
Just because you exercise does not mean you cannot suffer health problems. Proper nutrition is fundamental for overall health (esp. heart health).
Squeeze as many footsteps into your day as possible to prevent weight gain. Park farther away, take the stairs all the way or halfway up.
Exercise doesn't have to happen in the gym but requires consistency. Aim for getting some in everyday.

Is Running for Everyone?

2008-05-03T19:20:00.000-07:00

The question to run or not to run may seem like a no brainer to some but countless others try time and again to become runners later in life. Some do it for aesthetic reasons, in the hopes of getting the lean physique and strong legs attributed to runners. Others do it because they feel like they should be able to run because hey, they have legs too and other can people do it. Sometimes those reasons are sufficient enough to get novice runners out there for at least a few miles harmlessly. Sometimes they are not. So who is a runner and who is not? how come some people can run for years without injury while others suffer even if they think about it? Well in my humble opinion I believe that for the most part running is an innate ability and the other part is about mental and physical conditioning. In other words, runners are born to run even if they discover the talent later in life and are able to because they condition themselves love it. That conditioning is what pulls the runner through those dark moments of self doubt and cajoles them to withstand the physically stressful act of running. It can be learned but it is most effective when the endorphin release and self satisfaction of running overrides its discomfort. When the discomfort becomes a tool to propel the athlete to work harder and faster, when the discomfort is changed into a positive then the athlete is in control and can win. There is no general rule that everyone has to be able to run or cycle or swim or whatever else. The rule for physical activity is to do what you love ( and what raises your heart rate) for at least 30 minutes a day. That could be brisk walking, biking, dancing, swimming etc. If running brings you great discomfort and injury then don't do it! If you feel unnatural running then stop. That's not to say that you should quit trying because of mild discomfort because mild discomfort is par for the course in exercise. But continuing to try to be a runner for no particular reason despite chronic injury or even intense dislike for the sport is masochistic and ineffectual. If you hate it you won't do it so know yourself and find an alternate activity that can help you achieve your goal.

Filth and Wisdom

2008-03-31T12:59:00.000-07:00

Do you wash your hands after going to the bathroom EVERY time? do you sneeze into the crook of your elbow and not your hands? Well, good for you! You're on your way to preventing the transmission of illness inducing viruses and bacteria to the unsuspecting public. I'm sure some of you heard the PSAs on hand-washing and the lack thereof. Apparently something like 70% of people don't wash their hands after visiting public restrooms. It turns out that this hygienic failure has been contributing to the rise in hepatitis.
For the most part most of us do try to be clean and hygienic, but there is too much of a good thing when it comes to prevention. Those convenient hand sanitizers and our over-use of antibiotics have made strains of the cold and flu viruses much more virulent than before. We have made our everyday microbes much stronger in our efforts to stave them off. Sure they went away but they came back mighty! Turns out that when it comes to prevention, washing is good enough and chicken noodle soup is just what the doctor ordered. The myriad of microbes we come into contact with daily serve to bolster our immune systems and prepare them to protect us when it counts. Consider it basic training for our systems. However, you should take note if you seem to get more often than most as that can be an indicator of a weak immune system and more serious illness.

Do you know how much you actually are eating?

2008-03-21T05:41:00.000-07:00

So the haze of winter is falling away and here we are faced by another Spring. Did you exercise your way through winter? good for you! Did you mostly hibernate and are now taken aback by what you see in the mirror? well, join the millions of us who feel the same. This question applies to both factions . Most people eat for emotional reasons or out of boredom and when in either of these states it becomes difficult to focus on the quantity of food consumed.
If you're one of the many people who have that last five or ten pounds to lose then this is the question that is standing between you and your success. How much food are you eating daily and is it more than you need? If it is and you've been exercising enough then you might be able to get by but if not you most certainly will pack on or retain those pounds.
Still exercising isn't the get out of jail free card that some hope it to be. There is a tendency for some to eat too much when exercising, especially when doing a lot of cardiovascular work. On average it's been noted that women who exercise tend to consume 166 more calories daily than needed. Doesn't sound like much but that can add up to 1162 calories a week, almost half a pound! Half a pound a week is 2 pounds a month or 24 pounds a year!! Moral of the story here is that we still have to watch how much we consume even when exercising.
Others still will find that they are not eating ENOUGH. Skipping breakfast and choosing high fat selections are just two habits that will keep you from your goal. Well, how do we change things you ask? Try to change one bad habit as a time ( eat breakfast!) and a food log is extremely helpful in tracking bad habits. Weight watchers has made this concept the crux of their success as point counting is just another way to keep track of food consumption.
A food log forces you to be accountable for what you eat. It doesn't have to be anything fancy, just write own exactly what you eat including how many calories and fat that item has for at least 3 days. Then try exchanging some of those items for the lower fat, lower calorie versions. Next, get moving: take a walk after dinner, go dancing whatver you can do. You will be surprised by what even seemingly small changes can do. To be continued....

First run

2008-03-20T20:06:00.000-07:00

I made myself proud today. Woke up at 7:30am, had my Yerba Mate and me and my Shuffle were out the door and across the Williamsburg Bridge lickety split. I felt like Rocky Balboa in my sweat shirt, hood pulled over my head and a look of determination ( I hope) pasted on my face. It was my first run since, oh I dunno, August 2007? That's a long sabbatical for me, someone who considers herself a "runner". Oh, I did other things usually: Bootcamps, Spinning, Yoga...but none of those were running. Ironically enough running is like riding a bike, you don't ever forget once you learn. What I can't believe is that it's been 20 years since I first laced up my sneakers for a run. I'll never forget how ungainly I felt that first time and how powerful I felt after . I was hooked from then on and still visualize as I did then that I'm a Clydesdale or some other powerful creature when I unfurl my legs into a stride. I felt like that this morning although somewhat more coltish as I brushed the cobwebs off my running shoes. Some people hate to run, say it hurts their everything. Others just find it incredibly boring. For me running is time away, a form of meditation, a celebration of my strength and endurance. Why did I stop then? no idea really. I blame my old but well served running shoes but the truth is the old legs simply begged for a rest from the mad dashes that made up my regular life too. They needed more running and less careening. I don't think I'll stop running again. At least not until I get where I'm goin.

Heart

2008-02-14T19:16:00.000-08:00

I was surrounded by hearts today. Bobbing mylar ones billowing high above my head and tiny sticky ones instructing me to be theirs. Not to mention the ones who offered the tired old cat calls of " Cutie Pie" and "sexy". Still, despite their wooing all I could think about was the one thumping comfortingly in my chest. Except it hadn't been so comforting lately as it lay jumping at the mercy of anxious nights, tumultuous love and tedious days. This cardiac jumpiness and occasional soreness began years ago and was always precipitated by looming stress or major life change. Since it was happening to me, a person who has spent most of my life eating right and exercising, I was never really worried, until now. Now I will be honest and admit that I have hypochondriac tendencies which I blame on a mother who is a nurse and a father I lovingly call "Chicken Little". That being said, I make it my business to stay abreast (pun intended) of all things health related for the benefit of myself and my clients. So in essence, my touch of hypochondria is your boon. What I have learned about the heart is nothing new and all the information is available on the web. However, I thought it appropriate to mention this powerhouse of a muscle on Valentine's Day because of obvious reasons. Unfortunately, there is a darker reason to think of our hard working tickers these days: heart disease. According to reports, 1 in 5 has some form of cardiovascular disease and it is the leading cause of death in America. It's also not a just for the elderly because about half of the 61 million who die from cardiovascular disease are under the age of 65. I am sure you've also heard that more women die from heart disease every year not because the symptoms are worse for women but because women tend to ignore those symptoms until it is too late. After all, we deal with child birth, cramps, hot flashes and panty-hose on a daily basis so what's a few shooting pains/chest tightness/ sweats, right? Wrong! These symptoms are real and should be addressed especially if they continue for more than a day. It's been said that a heart attack can be confused with extreme heartburn before it's go time which is important to note since its important to get to the hospital within the first few minutes of an attack. The point is not to get to "go" time because, harbinger of sorrow that I am, it could be too late then. I know, I know: you're too young, I'm too morbid, life's too short yada yada yada. Could be. But if you are over 30 you should be aware of your heart health. In fact I would go as far as saying over 25ers need to be aware of their heart health because the onset of heart disease, like other diseases, may be cumulative. That deep fried goodness you enjoy now might eventually make you fat in spots you really don't want to be: your arteries. So how do we go on the offensive against heart disease? well first we get moving . That's right, we put the keyboard aside and venture out into the world for anything that gets us sweating aerobically. Don't think you have the time? good news, exercise is cumulative too! Every little bit counts but be serious, five minutes a day ain't gonna cut it; 10-15 minutes 3 times per day will do your heart (and bottom) a world of difference. Your best bet is to find a sport or activity you like and stick with it 3x per week i.e. dancing, tennis, running or whatever makes you happy. Valentine's FYI: sex is aerobic and keeps the heart smiling but I'm thinking you'd have to do a lot of it and do it pretty vigorously to substitute it for regular exercise. As far as nutrition goes, it is crucial to seriously limit saturated and trans fats in our diets as a rule. That means no more than 1gram per serving with zero being ideal so read those food labels. Load up on between 25(women)-35 (men)grams per day of insoluble ( celery, corn, beans etc) and soluble fiber (oats, barley etc.) everyday which will help us to excrete cholesterol and other waste more easily. Hopefully you got some dark chocolate for and from your honey because it (not milk, caramel nor nougat) has been proven to have positive effects on heart health. All in all, heart disease does not discriminate by age, ethnicity, or gender and can be preventable with proper nutrition and exercise. If it is a factor of heredity in your family tree then pay special attention and speak with your physician about prevention. Your heart will always be there for you so treat it right!

Be Well,

Stacey Grant

Wellness Works Health & Fitness Studio

Brooklyn, New York