Bag Lunch Monotony

I'm as guilty as anyone of BAG LUNCH MONOTONY. I will pack sandwiches every day for weeks until I can't possibly look at another sandwich... at which time I'll switch to soup until the site of soup makes me sick... you get the trend? As of recently I've started SWITCHING it up EVERYDAY and have found my lunch to be so much more SATISFYING.

(http://www.squidoo.com/)

Step 1: Only pack each of the  THREE "S"s ONE TIME A WEEK! That means 1 lunch sandwich, 1 lunch soup, and 1 lunch salad.

• Mix Up Your Sandwiches: Try different types of bread, pita's, bagel thins, buns, or wraps. Be creative with a BLT, avocado and veggie, black bean hummus, or veggie patty sandwich instead of your usual deli meat or PB&J.
• Mix Up Your Salad: Play around with different combinations of ingredients in addition to your usual veggies, such as: pomegranate seeds, edamame, chickpeas, corn, tuna, diced chicken sausage, black beans, beets, artichoke hearts, olives, various cheeses, and different nuts.
• Mix Up Your Soup: It's easy to get in a rut buying your FAVORITE brand of soup in the same flavors over and over. Branch out and buy each can from a different BRAND or better yet MAKE YOUR OWN large batch and keep individual portions in the freezer.

Step 2: Now you've got lunch for 3/5 days covered... here are some ideas to rotate through for the other days:

• To-go Sushi roll
• Dinner leftovers
• Breakfast for lunch : Oatmeal, cereal, or a fruit, yogurt, and granola parfait can be just as satisfying for lunch as they are for dinner.
• Pre packaged frozen meal- just WATCH the nutrition information
• Out to lunch: TREAT YOURSELF once in a while. Think about eating a lighter dinner these days as we tend to consume more calories when going out to eat.

Step 3: ENJOY!

Set A GOAL

The THANKSGIVING food fest is over and TODAY IS THE DAY to set YOUR FITNESS GOAL! Memorial Day Weekend, the kickoff of summer, is 6 MONTHS AWAY which is the perfect amount of time to achieve your fitness goal.

Having a GOAL will also help keep you ON TRACK over the upcoming month of countless Christmas cookies and endless holiday parties. Another great way to STICK to your plan is to SIGN-UP for something. Whether it be a bike race, a 5K run, a marathon, a triathlon, or whatever your interested in, SIGN-UP today! Committing your name (and money) to a race next spring or summer will help you GET FIT this WINTER.

The first step is to decide WHAT YOU WANT.

• To looses ___ pounds.
• To drop ___ pants sizes.
• To complete a _____ race.
• To perform ____ pose in your yoga class.
• To lift ____ weights for ____ repetitions.

What's MY GOAL?  To improve my time and finish in the top 100 overall and top 15 in my age division in the Danskin Women's Triathlon next summer. What's YOUR GOAL???

Your Wish List

Working on your HOLIDAY WISH LIST? The holidays are a GREAT time to get a new piece of equipment that will inspire you to be ACTIVE in the year to come. Something as simple as a new pair of running shoes or a cute new workout outfit can motivate you to go to the gym more, but I encourage you to think outside the box this holiday and maybe even try something new! Here are a few ideas to get you started:

L.L. Bean's Calypso Women's Kayak: This kayak is one of the BEST gifts I have ever received! I love that it is light weight enough for me to lift out of the water and put on top of my car. The adjustable backrest is also very comfy. It is a GREAT workout, you get to enjoy nature, and get an AMAZING tan.

(http://www.llbean.com/)

Paddle Board: This is a great way to be on the water with the LEAST amount of equipment needed. You can paddle board on lakes, rivers, and oceans. It's a fabulous CORE workout and a FUN way to spend time on the water next summer. A friend of mine even brings his dog out for a little company. Check out http://www.paddleboards.com/ for more info on the sport, you can also find boards at your local REI.



Rollerblades: Haven't rollerbladed since you were a kid? Pick it back up! It's a great way to tone your legs and keep up your cardiovascular endurance. Rollerblades are also relatively small and easy to bring with you when you travel for a portable workout.

(http://www.sportsauthority.com/)

Skate Skis: These skis are similar to cross country skis but are MUCH SMOOTHER and FASTER allowing you to perform a rollerskating motion as you glide across the SNOW. Skate Skis are often sold at CYCLE shops as the sport is an excellent way for cyclists to stay in shape over the winter.

(rabidskier.com)

Golf Clubs: Golf is an amazing LIFELONG sport. It's a great way to enjoy time outside, and a little competition with some friends. I've recently taken up GOLF because so many people close to me are in LOVE with the game, and so these Maxfli clubs are on MY holiday wish list this year.

(http://www.golfgalaxy.com/)

Road Bike: Road bike's have thin tires and light weight frames offering minimal resistance such that you can bike FARTHER and FASTER than on a traditional bike. I got my first road bike off of http://www.craigslist.com/ and am now HOOKED.

(http://www.bikesdirect.com/)

I would LOVE to hear what EQUIPMENT is on YOUR wish list this year!

TURKEY Leftovers

Did you have a GREAT Thanksgiving and now find yourself with a fridge full of leftovers? Check out the CREATIVE and HEALTHY ideas below:

 

(http://www.holidays.net/)

 

Thank you http://lowfatcooking.about.com/ for the great ideas!

 

When Thanksgiving or Christmas is done and you still have lots of turkey left, you may wonder what you can do with it all. Actually, quite a lot. First, chop, dice or shred your leftovers and store them in resealable plastic bags in the refrigerator. That way, you can reach for a bag or two as you need them. Then you’ll be ready to try one or more of my 10 Low Fat Ways to Use Leftover Turkey.

1. Soups Add 2 cups of chopped leftover turkey, a selection of chopped vegetables and 1 cup of uncooked rice or noodles to 3 cans fat-free, low sodium chicken broth.
2. Salads Add leftover turkey to a mix of arugula and spinach, sliced mushrooms, cranberries, shredded carrots, sliced red onions and a sprinkling of heart-healthy walnuts. Toss with your favorite low fat or fat free fruity dressing or vinaigrette.
3. Sandwiches and Wraps Use slices of leftover turkey to make all kinds of sandwiches. Be sure to use whole grain breads and rolls, and low fat or fat free fillings. If you don’t like the taste of fat-free mayo, use mustard instead, or flavor your mayo with a little curry powder or another herb or spice. Make a turkey-salad filling with crunchy celery, cranberries and apple. Use plain low fat yogurt for the dressing. Stuff into a whole wheat pita or spoon into the center of a whole wheat tortilla wrap and roll up.
4. Pizza Toppings Top a prepared whole wheat crust with 1/2 cup of tomato or barbecue sauce, 1 cup of chopped turkey and 1/2 cup reduced fat cheese. Bake for 10 minutes at 450 degrees.
5. Quesadillas Combine shredded turkey with a little cumin. Spoon on one half of a low fat corn tortilla; sprinkle with reduced fat cheese; fold tortilla in half and cook in a nonstick skillet (coated with cooking spray) for 5 minutes, turning once.
6. Burritos, Enchiladas, Fajitas, and Tacos Add shredded turkey to salsa, black beans, low fat sour cream and reduced fat cheese; or combine with sautéed onions and sweet peppers; with shredded lettuce and chopped tomatoes; or mix with mild green chiles, seasonings, scallions and a can of enchilada sauce. Use low fat flour or corn wraps with these fillings.
7. Pot pies Add leftover turkey, sliced mushrooms and leftover green beans and carrots to low fat, reduced sodium condensed chicken or mushroom soup. Top with a low fat biscuit topping (there’s now a low fat version of Bisquick) or phyllo pastry sheets.
8. Casseroles Combine 2 cups chopped leftover turkey with 2 cups cooked whole grain rice, a can fat-free, low sodium broth or chopped tomatoes, and a selection of chopped vegetables in a 2-quart casserole. Cover and bake at 325 degrees for 30-40 minutes, until vegetables are tender.
9. Skillet Meals Add 1 1/2 cups of chopped leftover turkey to sautéed onion, mushrooms, broccoli and rice cooked in fat-free broth. Sprinkle some parmesan before serving.
10. Pasta dishes Add leftover turkey to your any number of pasta dishes. Use shredded turkey instead of ground beef in your favorite lasagna recipe. Be sure to use reduced fat cheeses.

BLACK FRIDAY

(arizonafoothillsmagazine.com)

Happy BLACK Friday!
I thought this fact might help motivate you during your SHOPPING SPREE today...

You BURN 161 CALORIES per hour of shopping!

Here is a little BLACK FRIDAY itinerary for you:

You're probably starting the day still FULL from Thanksgiving, swing by the COFFEE SHOP on your way to the stores.

1 Medium Skim Latte 130 calories

Run on caffeine for your first few hours of RETAIL THERAPY

Lunch at Panara: "You Pick Two" Half Greek salad (w/ half the dressing), and Half Smoked Turkey Sandwich (no mayo) 350 calories

Afternoon shopping until you crash

So now YOU'VE made it back to your house having BURNED 450 CALORIES more than you've consumed... the equivalent of attending a SPINNING CLASS... but you don't get to leave SPINNING with a car full of amazing new purchases!

THANKSGIVING

Enjoy this day! Eat a delicious MEAL(try to remember MODERATION), enjoy the company of your FAMILY, and reflect on all of the things you are THANKFUL for. Happy Thanksgiving!

(http://www.goodhousekeeping.com/)

The GOLF Gym Workout

I know there are many of you out there who are AVID GOLFERS... don't get DOWN this winter, there are many GREAT ways you can STAY IN THE GAME over the off season. I encourage you all to check out http://www.mytpi.com/ the TITLEIST PERFORMANCE INSTITUTE website. As a Physical Therapist I reference this site for creative sport specific exercise ideas for my patients. Here is one article from the Titleist Performance Institute on how you can gear your workout at the GYM to be more GOLF SPECIFIC.

(http://www.gotgolfnow.com/)

The Golf-Gym Workout
Here is a guide from Randy Myers on how to use the equipment in your local gym and tailor it to a golf-specific workout.

By Randy Myers - Posted October 6, 2006

In this article, I'm going to talk about how to use the equipment in your local gym and tailor it to a golf-specific workout. If you are starting a program, I suggest going through this training four days a week, for 30 minutes a session. A Monday-Tuesday/Thursday-Friday program is recommended. You don't have to do all these exercises during every workout, but try at least one from each major group: back, legs, abdomen and arms.
The biggest difference between golf fitness training and general fitness training is that after each exercise of 12 to 20 reps, a golfer should complete a stretch that corresponds to the muscle he or she is working. This allows the blood to flow to the muscle and encourages good flexibility and stamina. You want lean, pliable muscles, not bulky ones.
Back:
On the course
Late in the round, when the pressure is on, the last thing a golfer needs is to be hunched over. A strong back and shoulders provide the posture needed in the address position and the all-important ability to repeat your swing.
In the gym
On the golf course, back problems are as common as bogeys. Nearly every muscle in the back is employed during a swing. There are four things to remember when working on your back: stretch first, squeeze your stomach muscles while you execute the exercise (the ab muscles complement the back), exhale as you perform the rep (not after) and avoid being hunched over.
SEATED ROW
This is one of the best exercises for golfers. Sit tall and upright. Keep your shoulders back. Now pull the handles toward you as if you were rowing. If the machine you're using allows you to work one arm at a time, do that.

Arms:
On the course
Strengthening your arm muscles will increase your clubhead speed, which will lead to increased length off the tee. Stronger arms also help you execute shots around the green and from the rough.
In the gym
Many arm exercises can be done without the aid of gym equipment, although it helps to have a flat bench and some dumbbells handy. It should come as no surprise that arm strength, stamina and flexibility will definitely help your game. I don't recommend using heavy weights. This will make the muscles bulky and can impede your swing.
TRICEPS DIP
Using a flat bench, go from a straight-arm position to having your arms bent at the elbow at a 90-degree angle, then push back up. Keep the back straight.
DUMBBELL SHOULDER PRESS
As you push up, keep the palms facing each other. Use a weight you can easily lift 12 to 20 times.
Legs
In the gym

The best golfers will tell you that without a solid base, their swing would crumble. Balance and strength in the thigh, calf and glutes will lead to a powerful, fluid swing. Cardiovascular exercises like jogging will help, but some weight training coupled with stretching is a must for this part of the body.
On the course
During the backswing, the legs are your foundation. During the downswing, the legs are the engine that powers the machine. And by the end of a round, the stamina you build in your legs can be the difference between winning and losing a match--especially if you are walking with a golf bag on your back.
DUMBBELL SHOULDER PRESS
Use one leg instead of two to improve strength and stability in your weaker leg. Work the thigh, calf and glutes by pushing the sled up the incline. Then repeat.
SINGLE-LEG EXTENSION
From a seated position, extend the legs away from the body and then back down to work the thighs.
Abs
In the Gym
Not only do the abdominal muscles play an important role in the swing, they also complement the back muscles. Strong abs will help you get more mileage out of a bad back. Doing a lot of reps and stretches are the key.
On the Course
The rotation of the torso is enhanced by strong abs. Strong abs increase the speed with which the body unwinds, adding distance to your shots. They also provide stamina to repeat the rotation and increase accuracy.
ABDOMINAL MACHINES
On the crunch machine start in the upright position and bring the elbows down to the knees. On the oblique machine, the lower body is still, while the upper body twists up to 90 degrees to the side

GREEN Thanksgiving

(http://www.liveearth.org/)

Thanksgiving is a wonderful day to spend time with your family and friends, eat a delicious meal, and reflect on what you're thankful for... why not add one more thing to the list and support the ENVIRONMENT. I think we can all agree we are thankful for the land we live on providing us with food, beautiful scenery, and amazing adventures. Here are this years tips for a GREEN THANKSGIVING:

1. Buy Local: The shorter distance your food has to travel to get to your plate the less burden on our environment, and what a great way to support your local economy. This year my mom bought a TURKEY from a farm 10 miles from her house.

2. Break out the China & Linens: It's tempting to use disposable plates, utensils, and napkins when serving large crowds but help out the environment a little and use your china and linen napkins that can be washed and used over and over again. Fill your dishwasher to the BRIM to save on water waste.

3. Let No Food Go To Waste: Send each of your guests home with a container of leftovers OR donate your left overs to a local homeless shelter... NOT the garbage.

4. Carpool: Pick up your friends or relatives on the way to your destination to decrease toxic emissions and enjoy each other's company too.

5. Decorate: Use natural decorations such as flowers, branches, gourds, pumpkins, pine cones, and berries.

6. Recycle: Clearly label your recycling bin so that your guests aren't tempted to throw everything in the trash.

Go Greek!

 I think today is a great day to make an EASY meal that is LIGHT and HEALTHY... so that you can save your cooking time and calories for THANKSGIVING. 

Check out http://www.healthy-quick-meals.com/ for other great HEALTHY and QUICK meal ideas by Ellen Gray.

Baked Salmon Fillet Recipe:
Greek Salmon

Here's a quick baked salmon fillet recipe that tastes as great as it looks. It is much easier than you would expect!
If you don't have fresh tomatoes, you can substitute about half a cup of diced canned tomatoes. Be sure to drain them well.
Instead of fresh parsley, you can use a teaspoon or so of dried parsley.




1 Tbsp/15 mL olive oil
1 lb/500 g salmon fillets
1 Tbsp/15 mL lemon juice
1 tsp/5 mL oregano
1/2 tsp/2 mL basil
pepper
1/2 cup/125 mL sliced black olives
2 tomatoes, choppped
1 small red onion, sliced
1/2 cup/125 mL crumbed feta cheese
2 Tbsp/30 mL fresh parsley
Preheat oven to 400F/205 C.
Get out a glass baking dish large enough to hold all of the salmon in a single layer.
Drizzle the olive oil over the bottom of the baking dish.
Arrange the salmon in the baking dish.
Sprinkle the lemon juice, oregano, basil and pepper over the fish.
Arrange the olives, tomatoes and onion slices over the salmon.
Sprinkle the feta cheese and parsley over top.
Cover with foil.
Bake for 15 minutes.
Remove the foil.
Bake for at least 10 more minutes, until the salmon flakes easily with a fork.

Greek Salad Recipe

This Greek salad recipe is quick and delicious - and much easier than I expected. It's made right in the serving bowl, so there is almost no cleanup!




Make this when tomatoes are in season and bursting with flavor. This makes a nice lunch, or a delicious side salad with dinner.
English cucumbers are the long skinny variety. At the supermarket, they are often sold wrapped in plastic wrap. There is no need to peel them. If you can't find English cucumbers, use two medium-sized ordinary cucumbers, but be sure to peel them.
If you have a lemon on hand, use fresh lemon juice. Bottled lemon juice will work too.
Try to find Kalamata olives. If you can't, use any other black olive.

4 tomatoes
1 English cucumber
1 cup/250 mL feta cheese (about 4 oz/125 g)
2 Tbsp/30 mL dried oregano
2 Tbsp/30 mL lemon juice
1 Tbsp/15 ml olive oil
pepper
10 black olives

Cut the tomatoes and cucumber into chunks, and put them in a shallow serving bowl.
Crumble the feta cheese into the bowl.
Add the oregano, lemon juice and olive oil. Stir gently to mix well.
Sprinkle with pepper to taste. Toss gently.
Add the olives.

WEIGHING In This Holiday Season

(http://www.amazon.com/)

WEIGHING yourself regularly is ALWAYS a GREAT IDEA, and especially so during the HOLIDAY season.  Weighing yourself frequently helps you to get in tune with your body.  The scale lets you know how your eating habits and workout habits effect your weight. 

It has been shown that people who weight themselves regularly are more likely to NOT GAIN WEIGHT and even more likely to LOSE WEIGHT if desired.

Many sources recommend different frequencies of weighing yourself- every day, once a week, once a month???

Personally I have found that people's HABITS change DRAMATICALLY from the WEEK (Monday-Thursday) to the WEEKEND (Friday-Sunday). For this reason I always recommend weighing yourself TWICE A WEEK, every MONDAY MORNING (to know how you did over the weekend) and every FRIDAY MORNING (to know how you did over the week).

If morning doesn't work for you that's okay, it can be any time of day as long as it's CONSISTENT. Since our weight naturally fluctuates throughout the day I recommend ALWAYS weighing yourself at approximately the same time of day.

DO NOT OBSESS OVER THE SCALE, it is simply meant to give you feedback each week on how you are doing with your health habits. Your body will naturally fluctuate weight within a small range over the course of a month... but if you notice that number growing every single time you step on the scale maybe it's time to address what has changed with your eating, drinking, working out, sleeping, and stress in you life.

The Downlow on Vitamin D

(esj1.com)

The healthcare organization I work for ran a little VITAMIN D experiment of its own last year. They issued FREE VITAMIN D supplements to ALL HEALTHCARE WORKERS at ONE of their many locations. This SITE ended up having a significant DECREASE in the number of sick days the workers took and an INCREASE in the employee's productivity.

Our bodies make plenty of vitamin D when we are getting adequate sunlight on our skin but the reality is that 41% of men and 53% of women have LOW LEVELS of VITAMIN D.

VITAMIN D's MANY ROLES:

• Bone health
• FAT metabolism
• Cancer prevention!!!
• Immune system regulation
• Fertility
• Type 1 & 2 Diabetes
• Cardiovascular disease
• Decrease Joint and other INFLAMMATION

Sound Pretty GREAT Right! Well Vitamin D is thought by many experts to be the SINGLE MOST IMPORTANT supplement you can take to INCREASE YOUR HEALTH (right up there with FISH OIL -refer to last week's post).

We all remember the horrible H1N1 flu scare last year... upon studying the infection it was found that LOW Vitamin D levels were a RISK factor for CONTRACTING the disease and for how SEVERELY the disease would manifest itself. Wow, this stuff really does work!

Former government guidelines were recommending only 200IU of Vitamin D a day, but recently this has been found to be much to LOW to recieve ALL THE BENEFITS Vitamin D has to offer. Many doctors are now recommending 1000-2000IU of Vitamin D supplementation EVERY DAY, and some sources recommend as high as 5,000IU A DAY.

The Good News: Vitamin D is a relatively CHEAP supplement... you can easily get all the Vitamin D you need for about $20 per year.



References:

1. www.medicalnewstoday.com
2. The Paleo Solution by Robb Wolf

WATCH Your Results

A GREAT tool to help you set goals and track your progress is a WATCH- the perfect workout companion! There are so many great features on workout watches such as: heart rate monitor, calorie counter, running distance calculator, cycling pace calculator, workout timer, swimming lap counter, workout log, virtual race partner, GPS path tracker, the list goes on and on!

Here are a few of the watches available right now: (A sports watch makes a GREAT gift!)

Gaiam Zone Trainer 3.0 Heart Rate Monitor ($100)

(http://www.amazon.com/Oregon-Scientific-Se331-Gaiam-Trainer/dp/B0044RWYTA)

Garmin Forerunner 110 GPS Heart Rate Monitor Sports Watch ($250)

(http://www.rei.com/product/805132)

Garmin Approach S1 Golf Watch ($250)

(https://buy.garmin.com/shop/shop.do?cID=261&pID=83068)

Timex Ironman 50-Lap Watch ($64)

(http://www.rei.com/product/794709)

Polar FA20 Fitness Computer ($110)

(http://www.roadrunnersports.com/rrs/product-detail/product.jsp?id=CIU1035&sc=CX10M075&cm_mmc=portal-_-googlebase-_-na-_-rrs206-CIU1035)

Nike Triax Swift Sports Watch ($80)

(http://www.amazon.com/Triax-Swift-Digital-Sports-WR0090-021/dp/B0006H1I8A)

The Dreaded PLANK

The PLANK is my ULTIMATE favorite SINGLE workout move. There are so many creative variations, they don't require any equipment, and they can be done anywhere... at the gym, in your living room, at a hotel while you travel, etc.  PLANKS are an AMAZING ABDOMINAL WORKOUT and also help to tone your butt, chest, and arms... basically it's a total body workout all rolled into one move.

Instead of boring old crunches TODAY Try My 15 minute PLANK ROUTINE... you will FEEL the results.

Plank on Hands Hold: Get in plank position, don't let stomach sag or stick butt u p in arm. Hold for 1 minute, repeat x 3.

(health.howstuffworks.com)

Plank on Elbows Hold: Same as above but start on elbows, hold for 1 minute, repeat x 3.

(extreme-fitness-now.com)

Plank Opposite Arm/Leg Raises: Get in plank position (down on elbows or up on hands) and raise up opposite arm and leg; 2 sets of 10 lifts alternating sides. If this is too difficult just lift alternating arms for one set and just lift alternating legs for second set.

(complete-strength-training.com)

Plank Press Ups: Start in plank on elbows, one arm at a time press up into plank on hands. Immediately reverse and one arm at a time lower back to plank on elbows. Continue this as many times as you can for 2 minutes. (THIS IS MY FAVORITE!)

(au.lifestyle.yahoo.com)

Standard Plank Twists: Start in plank position and raise one arm overhead twisting body, hold for 5 seconds and return to plank, repeat on opposite side. Continue for 2 sets of 10 reps. Make sure that as you are twisting you don't loose your form.

(fitnessmagazine.com)

Side Plank Dips: Get into side plank on elbow position with feet stacked. Dip hips down toward the ground and return. Repeat 2 sets of 10 reps.

(abs-exercise-advice.com)

Side Plank Twists: Get into side plank on elbow position with feet stacked. Place upper arm behind head and slowly twist down until elbow taps the ground, return to starting position. 10 reps on each side.

(esquire.com)

Plank with Leg Taps: Get into standard plank position and tap one leg out to the side and back in. Perform 15 taps and then switch legs and perform 15 more.

(commitmentisliberating.com)

Cute Plank: I couldn't resist this one!

(insaneworkoutreviews.com)

Tis The Season

The holiday season is filled with GIFT GIVING and what better way to show you care about someone than to GIVE A GIFT that promotes health and wellness. Try one of these ideas as a hostess gift or stocking stuffer.

Jonathan Adler Market Bags ($9.50 each)

(http://www.preppyprincess.com/jonathanadler.aspx)

Jonathan Adler Thermal Travel Mug ($14.00)



(http://www.charmingcards.com/item/Chevron-Travel-Mug/2769)

Bonterra Organic Wine ($14)

(http://www.bonterra.com/our-wines/whites/default.aspx)

Alterra Fair Trade Coffee ($9)

(http://www.alterracoffee.com/Home.aspx)

Zhena Gypsy Tea's Antioxidant Rich Tea Sampler ($9)

(http://www.gypsytea.com/Herbal-Tea-Sampler-P66C16.aspx)

BSAB Organic Soy Candles ($20)

(http://www.bsabcandles.com/soy-candles)

William Sonoma's Essentials of Mediterranean Cooking Cookbook ($34)

(http://www.williams-sonoma.com/products/essentials-of-mediterranean-cooking-cookbook/?pkey=ccookbooks%7Cctlcbkess)

Aveda's Vitamin Rich Moisturizer ($19)

(http://www.aveda.com/products/CATEGORY10691/Body/Moisturize/index.tmpl?PRODCAT_ID=CATEGORY10691&PAGENUM=1)

How To Drink & Eat GREEN

A few tips from Christie Matheson's Green Chic on how YOU can Drink and Dine GREEN:

1. EAT LOCAL FOODS: Typically food travels 1,500 MILES from where it was grown/made to your plate and so by buying your food local you will be using 30 TIMES LESS dangerous greenhouse gases. Also produce becomes LESS HEALTHY the farther it has to travel. Local food is HEALTHIER, TASTES BETTER, SAVES THE EARTH, and SUPPORTS YOUR LOCAL ECONOMY. For restaurants that BUY local check out http://www.dinegreen.com/.
2. EAT ORGANIC: I wont harp on this point too long as I've already blogged about all the reasons you should eat organic... BUT I will say this: Obesity has skyrocketed and continues to get worse and worse every year which is CORRELATED with the increase in PROCESSED foods (over 17,000 new processed food items are added every year). As Christie says, "Green women don't get fat!"
3. DRINK ORGANIC: Lets be honest do you really want to drink wine made from grapes grown in pesticides, insecticides, and fungicides... gross! Check out my favorite organic wine: Bonterra Vineyards.
4. BE AWARE OF PACKAGING: Choose food with minimal packaging. Avoid single serving containers, avoid plastic packaging, and carry your groceries home in a reusable bag.

Check out this great website by LOCAL HARVEST: "The best organic food is what's grown closest to you. Use our website to find farmers' markets, family farms, and other sources of sustainably grown food in your area, where you can buy produce, grass-fed meats, and many other goodies."

(15 Miles Farm)

Healthy Comfort Food

I heard the first whisperings that there might be SNOW this weekend so I thought you all deserved some good old fashion COMFORT FOOD... of course with a HEALTHY TWIST.

Thank you www.eatingwell.com for these GREAT recipes!

Baked Mac & Cheese

Ingredients

• 3 tablespoons plain dry breadcrumbs, (see Tip)
• 1 teaspoon extra-virgin olive oil
• 1/4 teaspoon paprika
• 1 16-ounce or 10-ounce package frozen spinach, thawed
• 1 3/4 cups low-fat milk, divided
• 3 tablespoons all-purpose flour
• 2 cups shredded extra-sharp Cheddar cheese
• 1 cup low-fat cottage cheese
• 1/8 teaspoon ground nutmeg
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 8 ounces (2 cups) whole-wheat penne

Preparation

1. Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.
2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.
3. Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
5. Bake the casserole until bubbly and golden, 25 to 30 minutes.

LOADED TWICE BAKED POTATOES

Ingredients

• 4 medium russet potatoes
• 8 ounces 90%-lean ground beef, (see Variation)
• 1 cup broccoli florets, finely chopped
• 1 cup water
• 1 cup shredded reduced-fat Cheddar cheese, divided
• 1/2 cup reduced-fat sour cream
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 3 scallions, sliced

Preparation

1. Pierce potatoes all over with a fork. Place in the microwave and cook on Medium, turning once or twice, until the potatoes are soft, about 20 minutes. (Or use the “potato setting” on your microwave and cook according to the manufacturer’s directions.)
2. Meanwhile, brown meat in a large skillet over medium-high heat, stirring often, about 3 minutes. Transfer to a large bowl. Increase heat to high, add broccoli and water to the pan, cover, and cook until tender, 4 to 5 minutes. Drain the broccoli; add to the meat.
3. Carefully cut off the top third of the cooked potatoes; reserve the tops for another use. Scoop out the insides into a medium bowl. Place the potato shells in a small baking dish. Add 1/2 cup Cheddar, sour cream, salt and pepper to the potato insides and mash with a fork or potato masher. Add scallions and the potato mixture to the broccoli and meat; stir to combine.
4. Evenly divide the potato mixture among the potato shells and top with the remaining 1/2 cup cheese. Microwave on High until the filling is hot and the cheese is melted, 2 to 4 minutes.

CHICKEN POT PIE

Ingredients

Filling

• 3 teaspoons canola oil, divided
• 1 cup frozen pearl onions, thawed
• 1 cup peeled baby carrots
• 10 ounces cremini mushrooms, halved
• 2 1/2 cups reduced-sodium chicken broth, divided
• 1/4 cup cornstarch
• 2 1/2 cups diced cooked chicken, or turkey
• 1 cup frozen peas, thawed
• 1/4 cup reduced-fat sour cream
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

Biscuit topping

• 3/4 cup whole-wheat pastry flour, (see Ingredient Note)
• 3/4 cup all-purpose flour
• 2 teaspoons sugar
• 1 1/4 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 teaspoon dried thyme
• 1 1/2 tablespoons cold butter, cut into small pieces
• 1 cup nonfat buttermilk, (see Tip)
• 1 tablespoon canola oil

Preparation

1. To prepare filling: Heat 1 teaspoon oil in a large skillet or Dutch oven over medium-high heat. Add onions and carrots; cook, stirring, until golden brown and tender, about 7 minutes. Transfer to a bowl. Heat the remaining 2 teaspoons oil in the pan over medium-high heat. Add mushrooms and cook, stirring often, until browned and their liquid has evaporated, 5 to 7 minutes. Return the onions and carrots to the pan. Add 2 cups broth and bring to a boil; reduce heat to a simmer. Mix cornstarch with the remaining 1/2 cup broth; add to the pan and cook, stirring, until the sauce thickens. Stir in chicken (or turkey), peas, sour cream, salt and pepper. Transfer the filling to a 2-quart baking dish.
2. To prepare biscuit topping & bake potpie: Preheat oven to 400°F. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda, salt and thyme in a large bowl. Using your fingertips or 2 knives, cut butter into the dry ingredients until crumbly. Add buttermilk and oil; stir until just combined. Drop the dough onto the filling in 6 even portions. Set the baking dish on a baking sheet.
3. Bake the potpie until the topping is golden and the filling is bubbling, 30 to 35 minutes. Let cool for 10 minutes before serving.

Medicine Ball Workout

The Medicine Ball is at the TOP OF MY LIST for most versatile exercise equipment. It can be used to workout nearly ANY PART of your body, it's inexpensive, and it's small and easy to store. PERFECT... so now it's time to get started!

Enjoy this Mini Medicine Ball WORKOUT and see what other creative Medicine Ball Exercises you can come up with.

(travel.signonsandiego.com)

Raise ball over head and to the right, slowly swing it down toward left leg as you squat. Repeat 10 times and switch to other leg for another 10 reps.

(blah.burrp.com)

Hold legs off the ground as you rotate trunk from side to side with the medicine ball. Repeat 20 times to each side.

(hubpages.com)

As you lunge forwards onto your left leg rotate your trunk and medicine ball to the left. Push back up to standing rotating trunk back to center. Repeat 10 times on each leg.

(mensfitness.co.uk)

Perform a push-up with both hands on the ball, jump feet in towards the ball. Jump up to standing raising ball overhead. Repeat 12 times.


(exercise.about.com)

Perform a chair squat lowering medicine ball to chest height. As you push back up to standing raise medicine ball overhead. Repeat 20 times.

(fiterati.ca)

Squeeze medicine ball between your knees, lift feet off the ground and lower knees to one side and then the other. Repeat 15 times to each side.

Fish Oil: Why and How Much?

Fish oil is a long-chain form of n-3 fat (or Omega-3-fatty acid)... or in simple terms, it's the GOOD FAT. N-3 fats influence cancer, our immune system, insulin resistance (diabetes), neurodegeneration, recovery from activity, and fertility. AMAZING. Why didn't someone tell us this sooner?

Well in the "olden day" humans obtained all the n-3 fats they needed from wild game, fresh caught seafood, and even insects. As our diet has changed over the years we no longer get NEARLY enough of the protective n-3 fats.

GOOD NEWS we can take FISH OIL SUPPLEMENTS to get all the n-3 fats we need to prevent disease.

How Much Should I Take???

• 0.25g per 10lbs body weight for Maintenance for healthy adults who have taken a higher dose of fish oil for at least 3 months
• 0.5g per 10lbs body weight for Healthy adults who are active, sleeping well, and eating well
• 0.75g per 10lbs body weight for those recovering from injury, stressed, or eating poorly
• 1.0g per 10lbs body weight for those who are sick, diseased, or obese

[(BODY WEIGHT / 10) x Factor Underlined Above] x 1,000 = MILLIGRAMS OF FISH OIL YOU NEED EACH DAY

If the above calculation tells you to take over 5,000mg of fish oil I recommend high potent fish oil pills which are 3,000mg each (instead of the standard 1,000mg pill) or liquid fish oil which typically contains 1,300mg per teaspoon and comes in flavored varieties which can be hidden in salad dressings and other cooking.

Another tip that was passed along to me is to store your FISH OIL IN THE FREEZER. This eliminates the 'BURP' that often follows taking your fish oil.

Increase the Omega-3-Fatty Acids you get naturally in your diet by eating more flaxseed, soybeans, walnuts, green vegetables, and fatty fish (like salmon).

(http://www.gnc.com/)

References:

1. http://whole9life.com/fish-oil/
2. http://www.hsph.harvard.edu/nutritionsource/questions/omega-3/index.html
3. "The Paleo Solution" By Robb Wolf

Mid-Week Quick Meal... with an ASIAN flare

Mid-Week Quick Meal Idea... with an JAPANESE flare:
(courtesy of Cooking Light's 'The Essential Dinner Tonight Cookbook')

CHICKEN AND NOODLES WITH PEANUT SAUCE
(don't like chicken? try substituting tofu or shrimp instead)

Ingredients: (5 servings)
5 oz uncooked Japanese curly noodles (chuka soba)
2 tsp dark sesame oil, divided
1 lb chicken breast tenders
1 1/2 cup red bell pepper strips
1/2 cup fat-free, less sodium chicken broth
1/3 cup hoisin sauce
1/4 cup creamy peanut butter
2 Tbl rice vinegar
2 Tbl ketchup
1/4 tsp crushed red pepper
1 Tbl bottled grd fresh ginger
1 tsp bottled minced garlic
1/2 cup chopped green onions, divided

Directions:

1. Cook noodles according to pkg
2. Heat 1 tsp oil in large skillet over medium heat. Add chicken; saute 4 minutes. Add bell pepper; saute 3 minutes. Remove from heat. Combine chicken mixture and noodles in a large bowl.
3. Combine broth and next 5 ingredients in a bowl; stir with a whisk.
4. Heat 1 tsp oil in pan over medium heat. Add ginger and garlic; cook 15 seconds. Stir in broth mixture, and cook 30 seconds, stirring constantly. Add broth mixture and 1/4 cup green onions to noodle mixture; toss well. Sprinkle with 1/4 cup green onions.

Nutrition: 353 calories, 10.9g fat, 28.5g protein, 36g carbs, 2.3g fiber

Try serving with a side of STEAMED BROCCOLI and a bowl of MISO SOUP for a delicious JAPANESE inspired meal...

MISO SOUP:
Bring 3 cups water to a boil. Combine 3 tbl boiling water and 2 tbl white miso in a medium bowl, stirring to form a paste. Add remaining boiling water, 1 tbl slivered green onions, 1 tsp low-sodium soy sauce and 1/2tsp fish sauce; stir well.

The WRAP

Ever find yourself perusing a restaurant menu and think "Hmmm that sandwich sounds really good but I want to eat healthy.... I think I'll have a WRAP!" I hate to burst the bubble... but the TRUTH is that often you are better off just having that SANDWICH with REAL BREAD.

Here's an example from Au Bon Pain the popular cafe/restaurant chain (I picked a restaurant at random... the same can be done for many others)

1. You choose the Chicken Ceasar Asiago Wrap over the Chicken Ciabatta Sandwich
• Wrap 610 calories; Sandwich 470 calories
2. You choose the Southwest Tuna Wrap over the Spicy Tuna Sandwich on Multigrain Bread
• Wrap 780 calories; Sandwich 490 calories
3. You choose the Mediterranean Wrap over the Hummus and Olive Sandwich on Sun-Dried Tomato Bread
• Wrap 610 calories; Sandwich 300 calories

Kind of SURPRISING right?

Well there is GOOD NEWS for all of you WRAP LOVERS:

TUMARO'S GOURMET TORTILLAS: trans fat free, cholesterol free, good source of fiber, low calorie varieties, and 18 fun flavors

• My favorite is the Low in Carb Multi Grain Tortilla which has only 60 calories in a giant 8" tortilla.
• Add hummus or lunch meat to make a great lunch, or add a diced up chicken breast and some cheese for a dinner wrap.
• Be creative... I love using Tumaro's Tortillas to make healthy Quesadillas with diced up chicken sausage, veggies, and reduced fat cheese inside. Talk about a QUICK MEAL.

The ORIGINAL Human Diet

What I'm reading right now: 'The Paleo Solution The Original Human Diet' by Robb Wolf

I LOVE the concept of this book... reverting to the nutritional ways of our Paleolithic ancestors. In other words a TIME BEFORE Alzheimer's, Diabetes, Heart Disease, Acne, Cancer, Infertility, Obesity, and Autoimmune Disease.

I am not a big fan of FAD diets as I've seen too many people loose 10 lbs and gain 20 back. But I am ALL FOR eating habits that MIMIC people who seem to be living long healthy lives. This is the idea behind the very popular MEDITERRANEAN DIET and now the PALEO SOLUTION.

"Our human and prehuman ancestors had lived for 3 million years with a remarkably high level of health, eating only lean meats, seafood, nuts, seeds, and seasonal fruits and vegetables. The agricultural 'revolution' saw our ancestors become small, weak, and sick. Infant mortality exploded."

I encourage you to give this book a read, you will gain some nutritional ideas and Robb Wolf interjects funny commentary along the way. Not a big book reader? Well then sit back relax and I will share some of Robb's insight with you over the next few weeks.

One caution... this book poses a THEORY that ultimately has not yet been thoroughly researched.

It's remarkable to think that although genetically we are nearly exactly the same as 120,000 years ago the appearance of today's most prevalent diseases directly corresponds to the transition from a hunter gather lifestyle to agriculture.

A case study was performed comparing the prehistoric populations of the AGRICULTURALISTS and the HUNTERGATHERERS (HGs) and these were the results:

• The HGs had very few cavities and the farmers had approx 7 cavities per person
• The HGs had significantly fewer bone deformities indicative of malnutrition than did the farmers
• The HGs had a much lower infant mortality rate
• The HGs had much fewer signs of infectious disease
• The HGs on average lived longer than the farmers
• The HGs showed no sign of iron, calcium, and protein deficiencies where were prevalent amongst the farmers

The transition from Huntergatherer to Agriculture was from a nutrient rich, dense protein diet that varied with the seasons to a diet based upon a few starch crops with few vitamins and minerals.

Kind of makes you think right?! Interested in trying a few Paleo inspired meals... stay tuned!