'Tis the season for yummy fall favorites: butternut squash, spaghetti squash, pumpkin, soups, apples, apple cider. What yummy nutritious fall favorite do you have? Do you have a favorite recipe? I'm very keen on simply throwing tons of veggies together with vegetable stock. This week I made two: Kale and Potato soup w/ cauliflower, and a vegetable lentil soup w/ fresh green beans, carrots, soy beans, lentils, and more kale. :) YUM!!
I wanted to share some wonderful information thanks to some of my favorite farmers at SweetAire Farm. They send out a weekly email about their farm, the farmers, and what is going to be at the market--it is truly special because you feel like you're part of it all! If you want to sign up for their emails here is the email: cathleen_j2001@yahoo.com.
"This is National Apple Month, according to Lancaster Farming (16 October issue). They stated these things about apples:
1. Apples contain boron, a mineral that helps children’s bodies use calcium and keeps brain function active and alert.
2. Apples have no fat, cholesterol, or sodium, and only contain 130 calories.
3. Eating a fresh apple will cleanse your mouth of more than 95 percent of all bacteria that cause tooth decay."
So eat up those apples. There are lots of varieties out and about. If you're in Harford County, SweetAire has more than 25! I love mixing it up and just asking them to surprise me! :)
Here is some more information they shared: Journal of Nutrition, vol 140 (10), October 2010, pp 1764-1768, by April Stull et al. In this study, conducted on obese, insulin resistant men and women, some fed blueberry smoothies, it was found that insulin sensitivity was enhanced by consuming blueberries. This is good news for Type II diabetics. So, gobble up those blueberries!
Wow, what great information! :)
So eat up those fall favorites and be sure to keep an eye out for those blueberries in the Spring! I know we will all be looking forward to when the Farmer's Markets bring around those wonderful first of the year fruits and vegetables.
In the meantime, throughout the winter, be sure to attempt to fill yourself with as many veggies as possible. I realize this is much more difficult and we will rely on frozen veggies from the grocer's freezer since we aren't quite like Barbara Kingsolver's wonderful family--I know I certainly wish I was a little farmer girl!!!! (This is a great book and full of wonderful information Animal Vegetable Miracle)
Also, how do you plan on staying diligent to your current workout routine for the upcoming cold days? How can you motivate yourself to workout inside your home. Let's compile some tips so that we can share. I know that I have incentive because on days that i'm not teaching at the gym, I will be working out hard compiling ideas from Jillian Michaels, Jackie Warner, my TKO bag, as well as my lovely new kettlebell! :)
Enjoy! Keep up the good work because you ARE worth it! Smile, and have a beautiful day!
Thursday, October 21, 2010
Friday, October 1, 2010
Happy Friday--Celebrating Friday w/ Lunch Out??
Happy Friday everyone!! My husband and I plan our lunches for the week, and only eat lunch out once a week typically. So, here we are Happy Friday eat lunch out Day. I just wanted to share this experience from today's lunch and reiterate portion control and also self-control.
I went to the local deli that I just LOVE (because they have homemade bread and it's great for breakfast after cycling in the AM!) and got egg salad. I don't even keep mayo in my house, so when I crave egg salad I go out to get it (which may be an error in my ways, yes...). So, I ordered the sandwich and ASKED for just a little egg salad, not an overwhelming amount-save me some calories, please! I also asked for cheese, which I know is a little overkill, but i'm preparing for getting my butt kicked tomorrow morning w/ Wendy (http://www.thewrightfit.net/) and i've already overloaded my legs a bit this week. Well, back to the story, my lunch comes out and there are FRESH chips in it....ERGSH! And, yes, I should have asked him to just take them out, but I knew I would only eat 2-3 to satisfy me (and, I did behave! and I got rid of some of the bread from the sandwich too while eating it!). However, when I asked for cheese I had NO CLUE I would get THREE, 3!!!!! pieces of swiss cheese!!! Really!?!?
After studying and preparing to return to the office, I caught another co-worker with lunch from the same place and we chatted regarding the over-sized portions of this place. It certainly is the general consensus that the place has ridiculous portions!
Here's what I suggest: If you're going to eat out, YOU have to take the incentive to make sure that you don't overeat, overconsume, etc. (Check out previous posts for some other ideas!) I mean you would assume that if you ask for less egg salad on wheat bread, that they might ASK if you want chips with it..... but our society is structured around bigger and better. In fact, just on Biggest Loser this past week, Bob and Jillian had "favorite sandwiches" shipped in for the contestants that they had originally indulged and consumed entirely w/ fries and soda! They were massive, some had french fries even on the sandwich. They were severly overloaded with fat and massive calories (artery clogging calories, just to be more specific!) If you forget to get rid of the chips, or if they surprise you w/ the chips (like me!) then find that inner self control and summons it. Throw the chips away yourself, give it to the birds, set a couple to the side and throw out the rest. Whatever helps you not eat them or eat them all. Also, set you food down in between bites. If you're eating every 2-3 hours you shouldn't be massively hungry and inhale your food. If you're insanely hunry, still try to take breaks--set the food down in between bites. Let the food slowly enter your system so that when you're full you can resist the urge to continual to consume the giant, calorie loaded portion!!!
Good luck, you can Can CAN do it!!!
I went to the local deli that I just LOVE (because they have homemade bread and it's great for breakfast after cycling in the AM!) and got egg salad. I don't even keep mayo in my house, so when I crave egg salad I go out to get it (which may be an error in my ways, yes...). So, I ordered the sandwich and ASKED for just a little egg salad, not an overwhelming amount-save me some calories, please! I also asked for cheese, which I know is a little overkill, but i'm preparing for getting my butt kicked tomorrow morning w/ Wendy (http://www.thewrightfit.net/) and i've already overloaded my legs a bit this week. Well, back to the story, my lunch comes out and there are FRESH chips in it....ERGSH! And, yes, I should have asked him to just take them out, but I knew I would only eat 2-3 to satisfy me (and, I did behave! and I got rid of some of the bread from the sandwich too while eating it!). However, when I asked for cheese I had NO CLUE I would get THREE, 3!!!!! pieces of swiss cheese!!! Really!?!?
After studying and preparing to return to the office, I caught another co-worker with lunch from the same place and we chatted regarding the over-sized portions of this place. It certainly is the general consensus that the place has ridiculous portions!
Here's what I suggest: If you're going to eat out, YOU have to take the incentive to make sure that you don't overeat, overconsume, etc. (Check out previous posts for some other ideas!) I mean you would assume that if you ask for less egg salad on wheat bread, that they might ASK if you want chips with it..... but our society is structured around bigger and better. In fact, just on Biggest Loser this past week, Bob and Jillian had "favorite sandwiches" shipped in for the contestants that they had originally indulged and consumed entirely w/ fries and soda! They were massive, some had french fries even on the sandwich. They were severly overloaded with fat and massive calories (artery clogging calories, just to be more specific!) If you forget to get rid of the chips, or if they surprise you w/ the chips (like me!) then find that inner self control and summons it. Throw the chips away yourself, give it to the birds, set a couple to the side and throw out the rest. Whatever helps you not eat them or eat them all. Also, set you food down in between bites. If you're eating every 2-3 hours you shouldn't be massively hungry and inhale your food. If you're insanely hunry, still try to take breaks--set the food down in between bites. Let the food slowly enter your system so that when you're full you can resist the urge to continual to consume the giant, calorie loaded portion!!!
Good luck, you can Can CAN do it!!!
Wednesday, September 29, 2010
Sharing.
So, Jillian Michaels posted on Facebook that she is writing a blog for a conference and the topic is body image. She wanted initial thoughts on the topic, so here's what I posted:
Our world creates a huge standard for women that everyone believes that they should follow. We fall prey to always wanting to look like that model, when sometimes genetics may not allow us to quite look like that airbrushed model--and yes, most of them are airbrushed! So, when disgust sets in, often do eating disorders from one extreme of overeating-because "I can't do it so why should I keep trying"-to the other extreme of not eating or vomitting because "if the calories hit then I'm not going to look good"..... So, we need to find ourselves and realize that although we are all different we are all beautiful in many ways and we are REAL! We need food to thrive, but fulfill yourselves with the good food that will help your body strive to be the best you can be!!!!!!
SMILE! Look in the mirror and smile at yourself because you ARE beautiful and a magnificant person. You're only going to grow older, and create more bad thoughts in your mind so why not start loving your body now?? Make changes if they need to happen so that you can love your body more and accept what has been given to you!
SMILE!!! Go ahead, do it now.... SMILE!!!
Our world creates a huge standard for women that everyone believes that they should follow. We fall prey to always wanting to look like that model, when sometimes genetics may not allow us to quite look like that airbrushed model--and yes, most of them are airbrushed! So, when disgust sets in, often do eating disorders from one extreme of overeating-because "I can't do it so why should I keep trying"-to the other extreme of not eating or vomitting because "if the calories hit then I'm not going to look good"..... So, we need to find ourselves and realize that although we are all different we are all beautiful in many ways and we are REAL! We need food to thrive, but fulfill yourselves with the good food that will help your body strive to be the best you can be!!!!!!
SMILE! Look in the mirror and smile at yourself because you ARE beautiful and a magnificant person. You're only going to grow older, and create more bad thoughts in your mind so why not start loving your body now?? Make changes if they need to happen so that you can love your body more and accept what has been given to you!
SMILE!!! Go ahead, do it now.... SMILE!!!
Wednesday, September 22, 2010
Portions, Portions, Portions!
As I picked up the Baltimore Sun this morning to typically file it away in recycling, I noticed the headline, "What's your Portion IQ" by Kitty Broihier screaming out the top. As I delve into the material, I realize that there could have been a little more work and detail put into it, but then again it is the front page of TASTE w/ also recipes for "Breakfast Treats" of homemade doughnuts at 291 calories PER DOUGHNUT, and sweet potato biscuts sharing the page with it (no calorie content listed but the ingredients weren't particularly awful).
Clearly, most of us struggle with the part of having a "firm control of how much we eat." I know that sometimes I do as well if i'm not measuring or weighing my food. I think that I know the correct size based on the "serving size suggestion," but sometimes even that can be misleading because you have to INTERPRET what is the best size for YOU. The article claims, "portion control yields more weight loss than changing the foods you eat or exercising more (though doing those plus paying attention to portions is best of all)." But is this true? You need to consume less calories on days that you do not exercise because if you eat more you will simply have an abundance of excess calories turning into fat. Yeah? So, obviously if you're consuming everything you normally eat but cutting the portion, this MAY NOT be enough. Many of us do need to change some of the things that we eat AND drink. One of the things that my nutritionist told me, and I also have heard time and time again (I actually just heard it on the radio yesterday--95.1 SHINE FM Broadcasted that if you drink 1 (yes, ONE!) soda a day you can gain 15 lbs. a YEAR!) is that most of the things you drink are typically wasted calories. YES, SODA! Chewing often provides your brain with the idea of satisfaction. Now, believe me, as I type this know that I certainly enjoy a smoothie and chocolate milk sometimes, but I know that I will definitely feel more satisified if I actually eat something.
One of the ideas presented is to simply order an appetizer as an entree plus a salad or soup. However, depending on the choice the calories could easily bulk up to a similar calorie content of an entree. I know that Outback (my husband's favorite place--ERGSH!) has some of the worst, and highest calorie appetizers in the restaurant business! So, yes these decisions can easily impact your calorie intake allowing further weight gain..... My typical procedure for eating out is to simply cut everything in half once it arrives and get the waiter/waitress to wrap it up in a to-go box for a second (or sometimes a third!) meal. It works every time and I feel full and satisified w/ the halved items. :)
Also, if you're eating at home, simply choose a smaller plate or bowl. Fill your plate with more vegetables so that you will fill up on those more so than too many carbs. Just little changes can make the BIG impact!
One intriguing piece of information provided is regarding movie theater popcorn. Apparently, "twenty years ago the average serving size of popcorn was five cups" with about 270 calories. Today, we can easily exceed 1,500 calories with the giant containers (sometimes maxing out at 16 cups, 16 CUPS OF POPCORN!!!!!!). Add on that additional butter, and you've basically consumed your calories for the ENTIRE day. And, you're mindlessly eating during the entire movie. Do you think you could count how many times you dig into the container until you're hitting the bottom???
These are just some things to think about with regard to portion control. Maybe you can check out the article and tell me what you think as well.
Have a great day, and think before you eat!!!! :)
Clearly, most of us struggle with the part of having a "firm control of how much we eat." I know that sometimes I do as well if i'm not measuring or weighing my food. I think that I know the correct size based on the "serving size suggestion," but sometimes even that can be misleading because you have to INTERPRET what is the best size for YOU. The article claims, "portion control yields more weight loss than changing the foods you eat or exercising more (though doing those plus paying attention to portions is best of all)." But is this true? You need to consume less calories on days that you do not exercise because if you eat more you will simply have an abundance of excess calories turning into fat. Yeah? So, obviously if you're consuming everything you normally eat but cutting the portion, this MAY NOT be enough. Many of us do need to change some of the things that we eat AND drink. One of the things that my nutritionist told me, and I also have heard time and time again (I actually just heard it on the radio yesterday--95.1 SHINE FM Broadcasted that if you drink 1 (yes, ONE!) soda a day you can gain 15 lbs. a YEAR!) is that most of the things you drink are typically wasted calories. YES, SODA! Chewing often provides your brain with the idea of satisfaction. Now, believe me, as I type this know that I certainly enjoy a smoothie and chocolate milk sometimes, but I know that I will definitely feel more satisified if I actually eat something.
One of the ideas presented is to simply order an appetizer as an entree plus a salad or soup. However, depending on the choice the calories could easily bulk up to a similar calorie content of an entree. I know that Outback (my husband's favorite place--ERGSH!) has some of the worst, and highest calorie appetizers in the restaurant business! So, yes these decisions can easily impact your calorie intake allowing further weight gain..... My typical procedure for eating out is to simply cut everything in half once it arrives and get the waiter/waitress to wrap it up in a to-go box for a second (or sometimes a third!) meal. It works every time and I feel full and satisified w/ the halved items. :)
Also, if you're eating at home, simply choose a smaller plate or bowl. Fill your plate with more vegetables so that you will fill up on those more so than too many carbs. Just little changes can make the BIG impact!
One intriguing piece of information provided is regarding movie theater popcorn. Apparently, "twenty years ago the average serving size of popcorn was five cups" with about 270 calories. Today, we can easily exceed 1,500 calories with the giant containers (sometimes maxing out at 16 cups, 16 CUPS OF POPCORN!!!!!!). Add on that additional butter, and you've basically consumed your calories for the ENTIRE day. And, you're mindlessly eating during the entire movie. Do you think you could count how many times you dig into the container until you're hitting the bottom???
These are just some things to think about with regard to portion control. Maybe you can check out the article and tell me what you think as well.
Have a great day, and think before you eat!!!! :)
Monday, September 20, 2010
Brush your teeth!
I realize it has been a long time since I've posted, but there are a lot of things in the works for Reshape with Ape. :) Stay tuned......
If you're feeling hungry, make sure you're REALLY hungry! Drink some water and see if that satisfies you, because you may just be bored or looking for something to do. If you're really hungry, choose something that will allow you to be filled after consumption, i.e., veggies, or a high fiber carb (Ezekial raisin bread is a little sweet and hits the spot nicely!), or greek yogurt, or try 85% cacao if you're looking for a sweet. Also, after you eat try brushing your teeth if you're still hungry. If you have fresh clean teeth and breath, then you might not eat again!!!
If you're feeling hungry, make sure you're REALLY hungry! Drink some water and see if that satisfies you, because you may just be bored or looking for something to do. If you're really hungry, choose something that will allow you to be filled after consumption, i.e., veggies, or a high fiber carb (Ezekial raisin bread is a little sweet and hits the spot nicely!), or greek yogurt, or try 85% cacao if you're looking for a sweet. Also, after you eat try brushing your teeth if you're still hungry. If you have fresh clean teeth and breath, then you might not eat again!!!
Wednesday, May 19, 2010
Which meat is good meat?
"Study suggests processed meat a real health risk" by Julie Steenhuysen
Source: http://health.yahoo.com/news/reuters/us_heart_meat.html
I've struggled with the issue of meat for a while now, mostly for ethical reasons regarding the treatment of animals, but also to take my measures of cholesterol prevention to the extra step. I've never really thought about the whole lunchmeat situation, especially since it is the choice for many lunches. When I used to buy lunchmeat, there was always a large number of people waiting to get their weekly deli choices. Here's an interesting article forwarded to me by a diabetic friend (Thank you Larry!).
I think that the most important pieces of information to take from this article are:
"'To lower risk of heart attacks and diabetes, people should consider which types of meats they are eating,' said Renata Micha of the Harvard School of Public Health, whose study appears in the journal Circulation."
and;
"'Processed meats such as bacon, salami, sausages, hot dogs and processed deli meats may be the most important to avoid,'" Micha said in a statement.
Clearly, the Atkins Diet that so many people embarked on promoting the neverending eating of bacon (protein, protein, protein--no carbs, not even fruit!) cannot be the healthy answer... and avoiding super processed meats just seems like a more healthy alternative for those who are looking toward a more healthy lifestyle. Isn't that why pregnant women typically avoid lunch meats and hot dogs as well? I can just feel my feet swelling up thinking about all the sodium. :) (I just picture flying for a long flight and barely being able to walk because I haven't moved in so long, and my feet are swollen like sausage! YIKES!)
If you get to read the article, you'll see that the "Meat People" (of course!) object to the information provided, because even though it has the potential to positively effect people's health and the always rising issue of obesity, the concern of the possible impact to their business causes panic. There are always things that you could change to eat something better. Choose wisely. Even the new Food Pyramid that was changed by the Government (mypyramid.gov) is much less specific then it used to be with the opportunity for people to choose more wisely, simply saying (regarding meat) to "choose a lean or low-fat" meat, also endorsing choices of various nuts and beans. Will you think about this the next time you're in line to get a lunch sandwich (i.e., a cold cut smothered with all those lunchmeats)? Will you consider a more low-fat choice, like less processed turkey?? I've actually taken a different road for my husband by baking turkey breast and slicing it up for his lunches. :)
The specific point here is the processing of meats: "They defined processed meat as any meat preserved by smoking, curing or salting, or with the addition of chemical preservatives. Meats in this category included bacon, salami, sausages, hot dogs or processed deli or luncheon meats." Just think of the chemicals and sodium used to process the meat..... is that something that you still would choose to put into your body?
Source: http://health.yahoo.com/news/reuters/us_heart_meat.html
I've struggled with the issue of meat for a while now, mostly for ethical reasons regarding the treatment of animals, but also to take my measures of cholesterol prevention to the extra step. I've never really thought about the whole lunchmeat situation, especially since it is the choice for many lunches. When I used to buy lunchmeat, there was always a large number of people waiting to get their weekly deli choices. Here's an interesting article forwarded to me by a diabetic friend (Thank you Larry!).
I think that the most important pieces of information to take from this article are:
"'To lower risk of heart attacks and diabetes, people should consider which types of meats they are eating,' said Renata Micha of the Harvard School of Public Health, whose study appears in the journal Circulation."
and;
"'Processed meats such as bacon, salami, sausages, hot dogs and processed deli meats may be the most important to avoid,'" Micha said in a statement.
Clearly, the Atkins Diet that so many people embarked on promoting the neverending eating of bacon (protein, protein, protein--no carbs, not even fruit!) cannot be the healthy answer... and avoiding super processed meats just seems like a more healthy alternative for those who are looking toward a more healthy lifestyle. Isn't that why pregnant women typically avoid lunch meats and hot dogs as well? I can just feel my feet swelling up thinking about all the sodium. :) (I just picture flying for a long flight and barely being able to walk because I haven't moved in so long, and my feet are swollen like sausage! YIKES!)
If you get to read the article, you'll see that the "Meat People" (of course!) object to the information provided, because even though it has the potential to positively effect people's health and the always rising issue of obesity, the concern of the possible impact to their business causes panic. There are always things that you could change to eat something better. Choose wisely. Even the new Food Pyramid that was changed by the Government (mypyramid.gov) is much less specific then it used to be with the opportunity for people to choose more wisely, simply saying (regarding meat) to "choose a lean or low-fat" meat, also endorsing choices of various nuts and beans. Will you think about this the next time you're in line to get a lunch sandwich (i.e., a cold cut smothered with all those lunchmeats)? Will you consider a more low-fat choice, like less processed turkey?? I've actually taken a different road for my husband by baking turkey breast and slicing it up for his lunches. :)
The specific point here is the processing of meats: "They defined processed meat as any meat preserved by smoking, curing or salting, or with the addition of chemical preservatives. Meats in this category included bacon, salami, sausages, hot dogs or processed deli or luncheon meats." Just think of the chemicals and sodium used to process the meat..... is that something that you still would choose to put into your body?
Thursday, May 13, 2010
FAGE Greek Yogurt
I've promoted this yogurt more than anything, and while doing some research on probiotics, I found that they have RECIPES online!!! http://www.fageusa.com/recipes.aspx You may need to modify some of the recipes because it looks like there are some that could be pretty high calorie. :)
Check them out, and enjoy! Be sure to post and let everyone know what you tried, and how it turned out. For those who are Clean Eating junkies, modify accordingly, and let us know how it turned out. :)
Ape
Check them out, and enjoy! Be sure to post and let everyone know what you tried, and how it turned out. For those who are Clean Eating junkies, modify accordingly, and let us know how it turned out. :)
Ape
Wednesday, May 5, 2010
From ACE--25 Superfoods by Natalie Muth, MD, MPH, RD
I just wanted to share this article from ACE regarding 25 Superfoods. Check them out! :)
(I added some little notes next to a few of them!)
Enjoy!
Top 25 Superfoods
By Natalie Digate Muth, MD, MPH, RD
SOURCE: http://www.acefitness.org/article/2891/?utm_source=Health%2BeTips&utm_medium=email&utm_term=May%2B2010&utm_campaign=Consumer%2BOutreach&CMP=EMC-HET_0510
Here’s a list of my top 25 foods that taste great and provide an abundance of nutrients sans preservatives, saturated and trans fat, and sodium. Many more foods could just as easily have made it on this list, but these are my personal favorites.
1. Almonds
(Ape's Note--Almonds are great just as a snack, or even with your oatmeal!)
Almonds lower LDL cholesterol (the "bad" cholesterol) and raise HDL cholesterol (the "good" cholesterol) effectively decreasing overall risk for heart attack. Portion control is key as almonds, like all nuts, are calorie dense.
2. Basil
This aromatic herb has long been used in India for its anti-oxidant, anti-bacterial properties. Its flavorful taste makes a great addition to any sandwich, pasta sauce, or salad. Plus, it’s very inexpensive and easy to grow on a sunny windowsill.
3. Blueberries
This nutrient powerhouse contains high levels of antioxidants and may even help to stave off cognitive decline.
4. Bok Choy
(Ape's Note--I got this last year at the farmer's market and would just make a salad with it!)
Very low cal (a half-cup serving has only 10 calories) and nutrient-dense (rich in vitamin A, vitamin C, and calcium), this Chinese cabbage is a must have for any asian-style meal.
5. Cantaloupe
(Ape's Note--I was told that the best way to see if it is a "good" one is to smell it. If it smells fruitty, then it should be good. Yup, you always see me at the grocery store smelling the 'lopes!)
Summertime means sweet, fresh delicious cantaloupe. Like other orange fruits and vegetables, its loaded in vitamins A and C.
6. Cherry Tomatoes
Sweet and delicious, cherry tomatoes are a great snack with loads of nutrients and next to no calories.
7. Dark Chocolate
(Ape's Note--Trader Joe's has amazing dark chocolate!)
Healthy chocolate seems like a misnomer, and while all chocolate does contain sugar and fat, dark chocolate (ie chocolate that has a high percentage of cacao) has health benefits which include lowering blood pressure.
8. Eggs
Eggs are one of those foods that have been touted for their health benefits and criticized for their health risks. While egg yolks do contain cholesterol, they also are high in protein and omega 3 fatty acids which are important in heart disease prevention and brain development. Overall, eggs are cheap, easy to prepare, and versatile.
9. Zen Bakery's Fiber Mini Cakes from Trader Joe's
Trader Joes gets it right with these "mini cakes". With only 80 calories, zero saturated fat, 51% of your daily fiber (a whopping 13g), and 15% of recommended daily iron intake, these are definite a superfood.
10. Garlic
Garlic is a must-have herb to add to almost any dish. In addition to giving your meal a little kick, garlic may also help fend off any number of diseases including the common cold and heart disease.
11. Grapefruit
Low in calories, high in taste and nutrients, and possibly containing a unique compound that aids in weight loss, grapefruit is a great addition to any breakfast.
12. Lentils
(Ape's Note--I love to make "french lentils" with carrots, onions, and sometimes other veggies!!)
Lentils are low in calories and high in protein, iron, and fiber. This makes for a super-healthy snack or addition to any salad, soup, or meal.
13. Luna Bars
These vitamin- and mineral-loaded bars are perfect for breakfast on the run. Containing only about 180 calories and less than 2 grams of saturated fat, the bars are a great way to start the day off right, or to refuel after a hard workout.
14. Oatmeal
(Ape's Note--Try to avoid the sugarery oatmeals--try adding your own fruit/honey/nuts to make it sweeter!)
Very high in fiber, oatmeal is key to helping remove bad cholesterol from the blood stream and will also help to clean out the GI tract for anyone suffering from constipation.
15. Olive Oil
A key ingredient to the Mediterranean Diet, the well-established healthiest diet around, olive oil is a potent disease-fighting agent. Because it is very calorie dense, it should be used in moderation for weight control.
16. Orange
This citrus fruit is tasty, widely available, relatively inexpensive, easy to transport, and a low-calorie but filling snack that also happens to be loaded with vitamins and minerals.
17. Persimmon
If you're tired of the same-old fruits, try a persimmon for a sweet and delicious snack which is also high in fiber and natural carbohydrates.
18. Pomegranate
Compared to other antioxidant-rich fruits and dietary substances such as red wine and green tea, pomegranate has the highest concentration of antioxidants. Plus, its rich color, sweet-tart taste, and enchanting history dating back to 1000BC make the fruit a perfect addition to a meal, party, or drab day.
19. Salmon
Salmon is rich in omega-3 fatty acids which are key for heart disease prevention and brain development in babies, toddlers and kids (and developing fetuses).
20. Skim Milk
High in calcium and a high-quality complete protein, skim milk helps build strong bones and muscles.
21. Spinach
The epitome of health food, you can get a good dousing of many of the vitamins and minerals you need with a large spinach salad.
22. String Cheese
(Ape's Note--Again, Trader Joe's! They have string cheese, and cheddar cheese sticks which are my favorite!)
Individually wrapped, fun to eat, and a good source of protein, string cheese is great on-the-run snack for adults and kids of all ages.
23. Sweet Potatoes
(Ape's Note--Slice them up, add some olive oil, and bake! Yum!!)
If only sweet potatoes were the most consumed vegetable in the U.S. rather than their ugly step-sister the white potato. A sweet potato contains twice the recommended daily amount of vitamin A, almost half of the recommend daily amount of vitamin C, and, if you eat the skin, even more fiber than oatmeal.
24. Tabouli Salad
This mediterranean mix of parsley, tomatoes, bulgur wheat, olive oil, and lemon juice is easy to make, tastes amazing, and is an excellent source of vitamins A, C, K, folic acid, manganese and several potent antioxidants .
25. Tuna
Eating a can of water-packed tuna is a low-cal way to get loads of lean protein, omega 3 fatty acids, B vitamins, selenium, and vitamin D. Tuna is a great way to get in the recommended minimum of two servings per week of fish.
(I added some little notes next to a few of them!)
Enjoy!
Top 25 Superfoods
By Natalie Digate Muth, MD, MPH, RD
SOURCE: http://www.acefitness.org/article/2891/?utm_source=Health%2BeTips&utm_medium=email&utm_term=May%2B2010&utm_campaign=Consumer%2BOutreach&CMP=EMC-HET_0510
Here’s a list of my top 25 foods that taste great and provide an abundance of nutrients sans preservatives, saturated and trans fat, and sodium. Many more foods could just as easily have made it on this list, but these are my personal favorites.
1. Almonds
(Ape's Note--Almonds are great just as a snack, or even with your oatmeal!)
Almonds lower LDL cholesterol (the "bad" cholesterol) and raise HDL cholesterol (the "good" cholesterol) effectively decreasing overall risk for heart attack. Portion control is key as almonds, like all nuts, are calorie dense.
2. Basil
This aromatic herb has long been used in India for its anti-oxidant, anti-bacterial properties. Its flavorful taste makes a great addition to any sandwich, pasta sauce, or salad. Plus, it’s very inexpensive and easy to grow on a sunny windowsill.
3. Blueberries
This nutrient powerhouse contains high levels of antioxidants and may even help to stave off cognitive decline.
4. Bok Choy
(Ape's Note--I got this last year at the farmer's market and would just make a salad with it!)
Very low cal (a half-cup serving has only 10 calories) and nutrient-dense (rich in vitamin A, vitamin C, and calcium), this Chinese cabbage is a must have for any asian-style meal.
5. Cantaloupe
(Ape's Note--I was told that the best way to see if it is a "good" one is to smell it. If it smells fruitty, then it should be good. Yup, you always see me at the grocery store smelling the 'lopes!)
Summertime means sweet, fresh delicious cantaloupe. Like other orange fruits and vegetables, its loaded in vitamins A and C.
6. Cherry Tomatoes
Sweet and delicious, cherry tomatoes are a great snack with loads of nutrients and next to no calories.
7. Dark Chocolate
(Ape's Note--Trader Joe's has amazing dark chocolate!)
Healthy chocolate seems like a misnomer, and while all chocolate does contain sugar and fat, dark chocolate (ie chocolate that has a high percentage of cacao) has health benefits which include lowering blood pressure.
8. Eggs
Eggs are one of those foods that have been touted for their health benefits and criticized for their health risks. While egg yolks do contain cholesterol, they also are high in protein and omega 3 fatty acids which are important in heart disease prevention and brain development. Overall, eggs are cheap, easy to prepare, and versatile.
9. Zen Bakery's Fiber Mini Cakes from Trader Joe's
Trader Joes gets it right with these "mini cakes". With only 80 calories, zero saturated fat, 51% of your daily fiber (a whopping 13g), and 15% of recommended daily iron intake, these are definite a superfood.
10. Garlic
Garlic is a must-have herb to add to almost any dish. In addition to giving your meal a little kick, garlic may also help fend off any number of diseases including the common cold and heart disease.
11. Grapefruit
Low in calories, high in taste and nutrients, and possibly containing a unique compound that aids in weight loss, grapefruit is a great addition to any breakfast.
12. Lentils
(Ape's Note--I love to make "french lentils" with carrots, onions, and sometimes other veggies!!)
Lentils are low in calories and high in protein, iron, and fiber. This makes for a super-healthy snack or addition to any salad, soup, or meal.
13. Luna Bars
These vitamin- and mineral-loaded bars are perfect for breakfast on the run. Containing only about 180 calories and less than 2 grams of saturated fat, the bars are a great way to start the day off right, or to refuel after a hard workout.
14. Oatmeal
(Ape's Note--Try to avoid the sugarery oatmeals--try adding your own fruit/honey/nuts to make it sweeter!)
Very high in fiber, oatmeal is key to helping remove bad cholesterol from the blood stream and will also help to clean out the GI tract for anyone suffering from constipation.
15. Olive Oil
A key ingredient to the Mediterranean Diet, the well-established healthiest diet around, olive oil is a potent disease-fighting agent. Because it is very calorie dense, it should be used in moderation for weight control.
16. Orange
This citrus fruit is tasty, widely available, relatively inexpensive, easy to transport, and a low-calorie but filling snack that also happens to be loaded with vitamins and minerals.
17. Persimmon
If you're tired of the same-old fruits, try a persimmon for a sweet and delicious snack which is also high in fiber and natural carbohydrates.
18. Pomegranate
Compared to other antioxidant-rich fruits and dietary substances such as red wine and green tea, pomegranate has the highest concentration of antioxidants. Plus, its rich color, sweet-tart taste, and enchanting history dating back to 1000BC make the fruit a perfect addition to a meal, party, or drab day.
19. Salmon
Salmon is rich in omega-3 fatty acids which are key for heart disease prevention and brain development in babies, toddlers and kids (and developing fetuses).
20. Skim Milk
High in calcium and a high-quality complete protein, skim milk helps build strong bones and muscles.
21. Spinach
The epitome of health food, you can get a good dousing of many of the vitamins and minerals you need with a large spinach salad.
22. String Cheese
(Ape's Note--Again, Trader Joe's! They have string cheese, and cheddar cheese sticks which are my favorite!)
Individually wrapped, fun to eat, and a good source of protein, string cheese is great on-the-run snack for adults and kids of all ages.
23. Sweet Potatoes
(Ape's Note--Slice them up, add some olive oil, and bake! Yum!!)
If only sweet potatoes were the most consumed vegetable in the U.S. rather than their ugly step-sister the white potato. A sweet potato contains twice the recommended daily amount of vitamin A, almost half of the recommend daily amount of vitamin C, and, if you eat the skin, even more fiber than oatmeal.
24. Tabouli Salad
This mediterranean mix of parsley, tomatoes, bulgur wheat, olive oil, and lemon juice is easy to make, tastes amazing, and is an excellent source of vitamins A, C, K, folic acid, manganese and several potent antioxidants .
25. Tuna
Eating a can of water-packed tuna is a low-cal way to get loads of lean protein, omega 3 fatty acids, B vitamins, selenium, and vitamin D. Tuna is a great way to get in the recommended minimum of two servings per week of fish.
Thursday, April 29, 2010
The Love/Hate Relationship of Breakfast
Here's a thought that has been on my mind a lot lately--breakfast. I love it. I have to have it. I just am starving after not eating for so long, and look forward to what is in store for me. Perhaps, it was simply instilled in me by my mom that, "you have to eat your breakfast, so your brain can function." Well, duh. That's seems like a legit reason, right? Well, for some it may, but for others who are looking for some more reasoning--this one is for you.
I attempted to locate a number of reliable sources about breakfast and whether or not it is necessary, beneficial, etc. I think my most recent interaction with my nutritionist about two years ago, really sets the standard (for me at least) that some with a lot more education than me believes breakfast is good for you, and with the correct portioning and things to eat, it will help you maintain (or change) your health and weight. My breakfast plan is a carb (a GOOD one, not just a white flour, high calorie bagel smothered w/ cream cheese!), a protein, a fat, and a fruit. Actually, my breakfast is slightly more calories than my lunch. Now, what exactly should be eaten may be swayed by the parties funding the research, i.e. Kelloggs sugary cereal.
From the British Journal of Nutrition (1997), 78, 197-198: "Despite the fact that breakfast follows the longest 'fast' of the day and, therefore, would seem to be an important opportunity for 'refueling', a significant minority of people rarely eat breakfast, and for those who do, breakfast is typically the smallest of three 'main' meals." And just think, that is from 1997. Flash forward ten plus years later and where do we stand? I didn't find any actual statistics, but considering we are noted to be the most unhealthy and obese country, I would say things don't fare much better.
An article titled "The New Science of the Loneliest Meal" may touch on an idea that causes us to avoid the one meal we tend to eat alone. Amanda Fortini advises that the "national survey data cited b the Breakfast Research Institute indicates that between 1965 and 1991, the number of adults who regularly skip breakfast increased from 14 to 25 percent." WOW! Are people really that busy that they don't even have time for a granola bar or a piece of fruit? Actually, people noted that they didn't have time, they weren't hungry, or they simply didn't like breakfast because of the idea of eating alone. The alone factor may certainly present a problem for some, but I know my dog certainly loves sharing breakfast with me (or at least the thought of himself sharing my breakfast with him!). I never eat my breakfast at home, and always lug various containers fulfilling the wonderful variety of breakfast I eat everyday. If this is a problem for you, then look for ways that you can possibly make this more enjoyable. Morning news, weather, dog/cat, or even co-worker chats while your grubbing. Whatever works for you to get those nutrients needed.....
Overall, it seems the consensus is that we just need breakfast. But, (yes that's a but!) we need a GOOD breakfast, that will keep us until lunch. A breakfast that will not cause us to crash from sugar. We need a balanced breakfast full of fiber, whole grains (yup, those are carbs!), some protein, and good fat--all with as little sugar as possible, which means no crappy (yummy!) kids' cereals.
So...let's visit breakfast with the lovely help of Whole Foods "Breaking for Breakfast" (Accessed 4/26/10 www.wholefoodsmarket.com/nutrition/breaking-for-breakfast.php)
--Carbohydrates--
You want to choose yummy whole grains, instead of white, sugary carbs, so that you body will digest slower leaving you satisfied until lunch time. Check out some whole grain cereals (Kashi Go Lean Crunch is quite wonderful!), breads and pancakes topped w/ berries, fruit, or nuts. Try oatmeal, but try to find one that isn't completely instant and filled w/ sugar. I found a great one at Safeway called "Raw" and it nuked nicely w/ some unsweetened fruit pieces. Then, I ate it with my Greek yogurt for protein! YUM!!!
--Fats--
Try nuts, coconut oil in a smoothie, or even olive oil. Regardless of what people say, do the research yourself and you'll see, you need some of the GOOD fat.
--Protein--
Whole Foods says that if you add protein, it is "a good way to lower your meal's glycemic index and prevent spikes in blood sugar." Try eggs (a couple of eggs a week is great for your diet, and there hasn't been research that can sway the results one way or the other), omelets, turkey bacon, Greek yogurt, cheese sticks, etc. I actually got a hot cereal from the health food store that was loaded w/ a good bit of protein and fiber which I mixed in with some peanut butter and a banana. (Check out the website if you want the whole slew of ideas.)
Here are some ideas to get you rolling on your (hopefully) new breakfast endeavor! Let me know your thoughts and ideas.
Ape
I attempted to locate a number of reliable sources about breakfast and whether or not it is necessary, beneficial, etc. I think my most recent interaction with my nutritionist about two years ago, really sets the standard (for me at least) that some with a lot more education than me believes breakfast is good for you, and with the correct portioning and things to eat, it will help you maintain (or change) your health and weight. My breakfast plan is a carb (a GOOD one, not just a white flour, high calorie bagel smothered w/ cream cheese!), a protein, a fat, and a fruit. Actually, my breakfast is slightly more calories than my lunch. Now, what exactly should be eaten may be swayed by the parties funding the research, i.e. Kelloggs sugary cereal.
From the British Journal of Nutrition (1997), 78, 197-198: "Despite the fact that breakfast follows the longest 'fast' of the day and, therefore, would seem to be an important opportunity for 'refueling', a significant minority of people rarely eat breakfast, and for those who do, breakfast is typically the smallest of three 'main' meals." And just think, that is from 1997. Flash forward ten plus years later and where do we stand? I didn't find any actual statistics, but considering we are noted to be the most unhealthy and obese country, I would say things don't fare much better.
An article titled "The New Science of the Loneliest Meal" may touch on an idea that causes us to avoid the one meal we tend to eat alone. Amanda Fortini advises that the "national survey data cited b the Breakfast Research Institute indicates that between 1965 and 1991, the number of adults who regularly skip breakfast increased from 14 to 25 percent." WOW! Are people really that busy that they don't even have time for a granola bar or a piece of fruit? Actually, people noted that they didn't have time, they weren't hungry, or they simply didn't like breakfast because of the idea of eating alone. The alone factor may certainly present a problem for some, but I know my dog certainly loves sharing breakfast with me (or at least the thought of himself sharing my breakfast with him!). I never eat my breakfast at home, and always lug various containers fulfilling the wonderful variety of breakfast I eat everyday. If this is a problem for you, then look for ways that you can possibly make this more enjoyable. Morning news, weather, dog/cat, or even co-worker chats while your grubbing. Whatever works for you to get those nutrients needed.....
Overall, it seems the consensus is that we just need breakfast. But, (yes that's a but!) we need a GOOD breakfast, that will keep us until lunch. A breakfast that will not cause us to crash from sugar. We need a balanced breakfast full of fiber, whole grains (yup, those are carbs!), some protein, and good fat--all with as little sugar as possible, which means no crappy (yummy!) kids' cereals.
So...let's visit breakfast with the lovely help of Whole Foods "Breaking for Breakfast" (Accessed 4/26/10 www.wholefoodsmarket.com/nutrition/breaking-for-breakfast.php)
--Carbohydrates--
You want to choose yummy whole grains, instead of white, sugary carbs, so that you body will digest slower leaving you satisfied until lunch time. Check out some whole grain cereals (Kashi Go Lean Crunch is quite wonderful!), breads and pancakes topped w/ berries, fruit, or nuts. Try oatmeal, but try to find one that isn't completely instant and filled w/ sugar. I found a great one at Safeway called "Raw" and it nuked nicely w/ some unsweetened fruit pieces. Then, I ate it with my Greek yogurt for protein! YUM!!!
--Fats--
Try nuts, coconut oil in a smoothie, or even olive oil. Regardless of what people say, do the research yourself and you'll see, you need some of the GOOD fat.
--Protein--
Whole Foods says that if you add protein, it is "a good way to lower your meal's glycemic index and prevent spikes in blood sugar." Try eggs (a couple of eggs a week is great for your diet, and there hasn't been research that can sway the results one way or the other), omelets, turkey bacon, Greek yogurt, cheese sticks, etc. I actually got a hot cereal from the health food store that was loaded w/ a good bit of protein and fiber which I mixed in with some peanut butter and a banana. (Check out the website if you want the whole slew of ideas.)
Here are some ideas to get you rolling on your (hopefully) new breakfast endeavor! Let me know your thoughts and ideas.
Ape
Thursday, April 22, 2010
Childhood Obesity a Threat to National Security?
I was listening to the radio this morning and there was an announcement made regarding the nation's childhood obesity. They stated that childhood obesity is the worst ever and that this could ultimately effect our national security. I found an article, although i'm not sure what the radio station's resource was since they gave a little more information: http://topnews.us/content/217644-retired-officials-tag-school-lunches-threat-national-security. This article specifically targets school lunches as being a culprit. According to the radion station, the correlation for childhood obesity and national security is that those who apply for the military may not be accepted by the military because they are too obese. I immediately was speechless, but then a number of things began floating through my brain:
1. The purpose of boot camp is to condition them to the standards of the military. So... get them in there and kick their butts!
2. My sister was in boot camp, and did her advanced training already, and I couldn't BELIEVE some of the things she said were on the menu, and how they wanted them to eat. Obviously, just like there needs to be in schools (http://www.jamieoliver.com/), there needs to be an abundance of nutritious choices in the military too! C'mon now, it can't all be about going cheap....
3. WE need to watch what WE are eating (Yes, i'm guility I had a cupcake this morning....) because if we overeat, overeat the wrong things, and continue to overeat that is what our children, family members, etc. are learning. I must admit that I love the Jamie Oliver show (link above) and his whole intention on recreating a better, healthy school lunch. He's trying to get us to stop eating so much fast food, and make food at home. (Thanks to Ms. Jen at Team Xtreme check out this website for some GREAT recipes: http://www.cleaneatingmag.com/) Granted, some of the things we may make at home CAN be just as bad, but these are choices that need to be made. You make the choice of if you eat the vegetables or if you consume fried fast foods; if you eat a piece of chicken or a fried piece of whatever meat; if you eat ice cream or yogurt.....
Obviously, i'm not saying that we need to always be perfect. If you exclude items from your diet that you find you crave certainly try to find the better solution and consume it moderately--just a bit, just one, etc. Try not to over-indulge. 3,500 calories does equal 1 pound of fat, but in order to get rid of it you need to revise, revisit, and refine your diet overall. :) Here's a short article from ACE http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_2672.pdf
What are your thoughts, comments, suggestions, tips?
1. The purpose of boot camp is to condition them to the standards of the military. So... get them in there and kick their butts!
2. My sister was in boot camp, and did her advanced training already, and I couldn't BELIEVE some of the things she said were on the menu, and how they wanted them to eat. Obviously, just like there needs to be in schools (http://www.jamieoliver.com/), there needs to be an abundance of nutritious choices in the military too! C'mon now, it can't all be about going cheap....
3. WE need to watch what WE are eating (Yes, i'm guility I had a cupcake this morning....) because if we overeat, overeat the wrong things, and continue to overeat that is what our children, family members, etc. are learning. I must admit that I love the Jamie Oliver show (link above) and his whole intention on recreating a better, healthy school lunch. He's trying to get us to stop eating so much fast food, and make food at home. (Thanks to Ms. Jen at Team Xtreme check out this website for some GREAT recipes: http://www.cleaneatingmag.com/) Granted, some of the things we may make at home CAN be just as bad, but these are choices that need to be made. You make the choice of if you eat the vegetables or if you consume fried fast foods; if you eat a piece of chicken or a fried piece of whatever meat; if you eat ice cream or yogurt.....
Obviously, i'm not saying that we need to always be perfect. If you exclude items from your diet that you find you crave certainly try to find the better solution and consume it moderately--just a bit, just one, etc. Try not to over-indulge. 3,500 calories does equal 1 pound of fat, but in order to get rid of it you need to revise, revisit, and refine your diet overall. :) Here's a short article from ACE http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_2672.pdf
What are your thoughts, comments, suggestions, tips?
Wednesday, April 21, 2010
I just LOVE LOVE LOVE Greek Yogurt
So, in the midst of my favorite show "The Biggest Loser," there are always little pieces of information that we can take away from it. Of course, those little paid commercials can go a long way. The Larabars are a wonderful source for a snack, and now my favorite--Greek Yogurt. Now, i've tried a lot of the varieties, and since I try to avoid gelatin i'm not sure about the Yoplait version, but this is just a great source for those looking for a nice filling snack. Bob is totally right, just a few strawberries or fresh pieces of fruit with the yogurt is an EXCELLENT choice! Go Bob! :)
I know I mentioned the various varieties, and I have to say that my favorite still is the Fage brand. It's super thick and very original. Plus, it has been out long before all the others. :) I do like the Chobani, but I find that the added fruit adds some more calories, rather than choosing the plain and adding your own fresh fruit.
So....go, indulge, and enjoy!!!
I know I mentioned the various varieties, and I have to say that my favorite still is the Fage brand. It's super thick and very original. Plus, it has been out long before all the others. :) I do like the Chobani, but I find that the added fruit adds some more calories, rather than choosing the plain and adding your own fresh fruit.
So....go, indulge, and enjoy!!!
Monday, April 19, 2010
"Ingredients to Avoid in Processed Foods"
http://shine.yahoo.com/channel/health/9-ingredients-to-avoid-in-processed-foods-1268429/
What a great article! (Thanks Andrea!) SOME recommendations for what to avoid when you're running around looking for a "quick snack." The author even asks a question you may ask youself (although, if your grandmother is younger it may not apply, ha ha!) "Would you grandmother recognize it?" I truly love the book by Michael Pollan "In Defense of Food." It's a great source to start with and it will certainly trigger your desire to learn more about what is actually in your food, and what you're eating.
Some ideas for snacks:
Granola bars--avoid the mainstream brands w/ all the sugar and preservatives. I really really love Lara Bars and Ms. Jen has even made some herself since the ingredients are so simple.
Nuts--Just a handful can certainly curb your appetite. Trader Joe's has a great variety.
Fruit--plum, pear, apple, banana--check to see what is in season. :)
Enjoy!
What a great article! (Thanks Andrea!) SOME recommendations for what to avoid when you're running around looking for a "quick snack." The author even asks a question you may ask youself (although, if your grandmother is younger it may not apply, ha ha!) "Would you grandmother recognize it?" I truly love the book by Michael Pollan "In Defense of Food." It's a great source to start with and it will certainly trigger your desire to learn more about what is actually in your food, and what you're eating.
Some ideas for snacks:
Granola bars--avoid the mainstream brands w/ all the sugar and preservatives. I really really love Lara Bars and Ms. Jen has even made some herself since the ingredients are so simple.
Nuts--Just a handful can certainly curb your appetite. Trader Joe's has a great variety.
Fruit--plum, pear, apple, banana--check to see what is in season. :)
Enjoy!
Welcome!
Welcome to Reshape with Ape! This will be the place for those who have taken my classes, want to stay in touch, and want to keep getting information from me.
Thank you for your support, and stay tuned for lots of great information...at least I think it is. :)
Thank you for your support, and stay tuned for lots of great information...at least I think it is. :)
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