Archive for the ‘Health In A Hurry’ Category

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Bikini Bod

Thursday, May 16th, 2013

polkadotbikiniDon’t shoot the messenger. But yes, it’s almost that time of year. It may still be a bit chilly in your area right now, but it is the time to start thinking of dropping some pounds before you pull out those shorts from last summer.

Here are my top weight loss tips to get you in tip top shape-fast:

  • Substitute your bowl of granola for an English muffin = 400 calories gone!
  • Substitute your glass of orange juice for an orange = 150 calories wiped out!
  • Substitute cheese and mayo on your sandwich for mustard = 225 calories busted!
  • Substitute your high fat chips for popchips = 250 calories out the window!
  • Stand versus sitting throughout your day = you, 300 calories lighter!  Try standing during phone calls or taking short walks as breaks.

My favorite bikini bod snack!

I discovered these bars from Biogenesis. They have an incredibly rich flavor, are high in protein (making you feel fuller, longer) are low in sugar and most have 4 grams of fiber. The chocolate mint is my favorite. I took a case on my last business trip and used them for breakfast (along with a piece of fruit) and then I would eat ½ of a bar at night to kill my sweet tooth. It worked! I was in Hawaii for 7 days and came home at the same weight! In spite of indulging in a few cocktails along the way…

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Take Your Vitamins

Thursday, May 9th, 2013

Take Your Vitamins What do you reach for when you’re sick? The orange juice, right? I may have some issues with the sugar-content of juice, but I certainly have no qualms with the vitamin C boost. I would recommend eating an orange instead, but that’s a topic for another day. Today, I’d like to talk to you about some other important immune-boosting vitamins. And I’d also like to mention that it’s important to be sure you’re getting your fill of all these immune boosters before you get sick. In addition to vitamin C, all vitamins in the B class and vitamin D are very important to keep your body functioning properly and your immune system strong.

B Vitamins

There are seven B vitamins that help the body with many crucial functions. Many Bs are involved in energy production, and as you probably know, without energy, nothing gets done. B7, also known as biotin, helps the body break down proteins and carbs and also helps make hormones. Folate/Folic acid, also known as B9, helps produce and maintain DNA and red blood cells. B12 helps ensure your nervous system is working properly.

Deficiency

Without enough B vitamins, you might experience anemia, exhaustion, numbness and tingling in the arms and legs, eczema or hair loss. Because B vitamins are involved in so many important processes, many medical practitioners believe that a deficiency could also lead to a weakened immune system.

Where to get it

If you eat a full and balanced diet, you should be getting enough of most of the B vitamins. The ones to keep a close watch on are Folate/folic acid and B12. B12 is found in eggs, meat, poultry, shellfish, milk and milk products. If you’re vegan, you’ll probably have to take a supplement. Folic acid is abundant in our food supply, but it’s so important to get the recommended daily value or more that you may want to consider supplementing – especially if you’re a woman in your reproductive years. Folic acid deficiency has been linked to serious birth defects.

Vitamin D

I could write a novel about the importance of this vitamin and still feel like I’ve under-emphasized the point. It’s that important. Vitamin D is best known for its role in building strong and healthy bones. But its work doesn’t stop there. It also helps the kidneys, intestines and other tissues stay healthy and function properly. And it plays a role in keeping your immune system running strong.

Deficiency

The signs of a vitamin D deficiency may not be obvious until your levels are dangerously low. At this point, you may experience bone pain, cognitive impairment, and you may even be at greater risk for cancer. The early signs may present themselves as depression, fatigue and frequent colds – symptoms that could be a result of many things. That’s why I recommend that everyone get a blood test to determine whether they are deficient.

Where to get it

You can get vitamin D from some foods, but it is not abundant in our food supply. It is found naturally in meat, fish and eggs, but only in small quantities. More recently, food manufacturers have begun fortifying foods, such as cereal and bread, with vitamin D. Still, the best natural source for this vitamin is the sun. The body converts UV rays from the sun into a usable form of vitamin D. If you can’t get at least 15 minutes of sun exposure (on a body part, for ex: your arms, no Speedo required, he-he) every single day, you may need to supplement. You should get your levels checked and talk with your doctor.

Do you wonder what vitamins I take?

I use Oxylent. It’s a high quality powdered multi-vitamin that I add to a glass of water. I love that it makes my water taste yummy! But taste aside, Oxylent has a very high powered antioxidant in it called SOD. SOD was recently featured in Whole Foods Magazine as a “hot” antioxidant. SOD has the ability to neutralize thousands of free radicals-it works harder for you than other antioxidants!

Oxylent is offering my readers 20% off your vitamin purchase. Just go to http://vitalah.com/buynow.php and use the code ENOSOXYLENT.

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Healthy Food Swaps

Thursday, May 2nd, 2013

Last night, a friend sent me a link to her Pinterest board where she posts all the yummy recipes she intends on making. I’ve been on Pinterest before, but last night was different. Last night, I had a little more time to browse around and really get sucked in.

Before I knew it, two hours had passed and I had three recipe boards of my own to share. Two were made up solely of healthy recipes, which by the way also look scrumptious. But the third, well, that was the home for my indulgences. We all have them, and in my opinion, it’s important to let yourself indulge every so often. But wouldn’t it be great if your indulgences could be just a little healthier? Well, they can.

Keep these healthy food swaps in mind when you’re perusing the recipe boards.

Whole Wheat Flour – If you’ve ever tried swapping whole wheat for white flour in a recipe, you might think I’ve lost my mind. I know, it’s not the same thing, but it’s not an all or nothing kind of swap. Try replacing half of the flour with a whole wheat version.

Quinoa – This awesome little seed is packed with protein (a full 9 grams per serving!) and fiber – and, it makes a great replacement for white rice in any recipe. It even cooks quicker than rice, so there’s no reason not to give it a try.

Greek Yogurt – Replace sour cream with Greek yogurt and get an instant boost of protein, calcium and beneficial probiotics. One ounce of Greek yogurt has 11 grams of protein and 10% of your daily recommended value of calcium.

Natural Sweeteners – Just because a recipe calls for refined sugar doesn’t mean you have to use it. Refined sugars spike your blood sugar levels much quicker than many natural alternatives. Here are some options:

Stevia: Stevia is an extract derived from a plant, so it’s all natural. It’s super sweet, though. Just two to three drops of liquid stevia will replace 1 tsp. of refined sugar. Because the volume and texture are so different, it can be difficult to replace sugar with stevia in baking. It’s not impossible, but if you aren’t an experienced baker, you may want to consider another option and keep the stevia for other recipes.

*Xylitol: This is a low-glycemic, natural sweetener that has about 40% fewer calories than sugar. Here’s the good news for you bakers out there. You can replace sugar for xylitol in a 1:1 ratio, so there is no adjusting necessary.

*Xylitol is deadly for dogs. Make sure you keep your baked goods up, up and away from Fido.

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To Market To Market

Thursday, April 25th, 2013

Don’t you just love the fresh, clean smell of organic fruits and veggies in the morning? Okay, so maybe I’m a little obsessed with farmers’ markets, but now that spring has finally sprung, I’m so looking forward to bulking up on fresh produce.

Buying organic at the grocer can be expensive, so you can save a great deal of cash buying straight from the source at the farmers’ market. There are so many benefits of going this route. In most cases, the produce you’re buying was picked fresh that day. It’s often organic, whether it is labeled that way or not (you can always ask about the farming methods),and you may even get to meet the people responsible for growing and harvesting the food you’re going to eat for dinner. Does it get any better than this? I think not.

In anticipation of my first trip to a spring farmers’ market this year, I’ve assembled a list of must-have foods. Some are on the “Dirty Dozen,” meaning that non-organic versions are heavily sprayed with pesticides. Others are just great in-season snags.

New Potatoes – Not only are potatoes on the Environmental Working Group’s (EWG’s) Dirty Dozen list, but these new potatoes are ripe and ready to harvest right about now.

Green Onions – Onions aren’t on the Dirty Dozen, but these green beauties are ripe for the picking in the spring. Try grilling new potatoes and green onions together and tossing with your favorite vinaigrette for a mouth-watering in-season side dish. 

Wild Mushrooms – Love them or hate them (I happen to love them), mushrooms are packed with vitamins, minerals, enzymes and antioxidants that your body needs. Why not make a nice shiitake stir-fry with the fungi you pick up at the farmers’ market.

Kale – Although this cruciferous vegetable is technically in season in the winter, it’s never really a bad time to buy kale. It does grow nicely year round, and it packs more nutrition that most vegetables at a fraction of the cost. If you want to eat healthy on a tight budget, kale is going to be your best friend. Don’t like the taste? Toss the leaves in olive oil with a little salt and bake them until crispy. Kale chips are an amazing alternative to potato chips, and they don’t have the typical green-veggie taste.

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Go The Distance

Thursday, April 18th, 2013

 

Last week, I went for a run with one of my good friends. She also runs every morning, so I thought we would be a good match. Neither of us considers ourselves “runners,” meaning we don’t run competitively, but we both enjoy getting our feet moving and heart rate up in the morning.

 

According to Nancy, she runs for 30 minutes every morning. If you ask me, I’d tell you that I run 2 or 3 miles most mornings. It takes me about 30 minutes, but I don’t focus on the time. I focus on the end result: distance. You see, if my only goal was to run for 30 minutes, I might slack off a bit and take a leisurely pace. I might only run (or walk) one mile in that same time. I know myself, and I know I can’t leave that kind of wiggle room.

 

But I think I’m not the only one. When Nancy and I set out to run 3 miles together, I thought we would easily keep the same pace. But Nancy had trouble keeping up, so I had to slow it down. Nancy is an athletic person by nature, so I think if her goals were focused on distance instead of time, she would easily be lapping me around the track.

 

Here’s why I recommend focusing on distance over time with any exercise:

 

  1. It’s easier to fight fatigue. Picture this: you’re on mile 3.5 and feeling rather fatigued. If you’re counting minutes, it’s awfully tempting to slow down. And why not? You’ll still accomplish your goal of running for 30 minutes.  If you’re counting distance, you have more incentive to speed up, so you can complete your mission and take a break.
  2. It gives you a sense of accomplishment. You could walk the dog for 30 minutes or you could spend 30 minutes on the Stairmaster, climbing 400 steps! Which one do you think will give you a better workout? So you see, saying I worked out for 30 minutes doesn’t really give a good picture of what I’ve done. But running 4 miles, cycling 8 miles or climbing 400 steps is an accomplishment to be proud of! But, don’t forget about walking your doggie…
  3. Creates an “in-it-to-win-it” attitude. Four Miles or Bust! You may have to drag yourself through the last half mile with the Rocky theme song playing in your head, but you’re on a mission. You’re going to power through this workout and come out on top.

 

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Sleep Fasting, Break It In The AM

Thursday, April 11th, 2013

Mornings can be rough. You hit the snooze button one too many times, have an extra cup of coffee to get you going, and then you’re rushing out the door before you know what hit you. But, what about breakfast? I’ve always been a stickler about making time for breakfast. Even as my kids got older, I wouldn’t let them leave the house without some fiber in their systems. I know that breakfast is an important part of the day because it starts your metabolism and it fuels your body with the nutrients and carbohydrates you need. But, one recent 2012 American Society for Nutrition study suggests that eating breakfast every morning may also reduce your risk for type 2 diabetes; offering yet another reason to make time for breakfast.

This study found that men who skipped breakfast were 21 percent more likely to develop type 2 diabetes in their lifetimes. It’s important to note, though, that what you eat for breakfast may be just as important as whether you eat. A 2011 Faculty of Health and Medical Sciences study on meal timing shows that those who consume carbs at breakfast (as opposed to at dinner) are less likely to have high glucose levels.

I’d like to take this time to point out that not all carbs are created equal. There are carbs, like refined sugar and flour that will spike your blood sugar levels regardless of when you eat them. And then, there are healthy carbs that give you energy over a longer period of time.  So, I can’t justify that giant everything bagel loaded with cream cheese, but there are some breakfast foods that I can happily justify.

When you’re planning your breakfast, always include some fat, protein and healthy carbs. The combination will keep you feeling full longer without boosting your blood sugar levels.

Here are some ideas:

  • Cold cereal or oatmeal with 1% milk and a small handful of nuts – This is one of my go-to breakfast meals because it’s very high in fiber, easy to prepare and requires very few ingredients.
  • One or two eggs served with whole grain, wheat or rye toast and fruit. It’s a no-frills meal with all the good stuff you need to start your day.
  • Breakfast burrito made with beans, eggs and low-fat cheese in a high-fiber tortilla. This is a great meal for a Sunday when you have a little extra time to prepare your meal.
  • Whole grain English muffin with lox and low fat cream cheese. If you feel like you’re missing out on that giant bagel, this is a good alternative.
  • Cottage cheese and fruit. You can choose any kind of fruit. Personally, I like pineapple chunks with my cottage cheese.

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