'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
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