Posts Tagged ‘calories’

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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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Cut 100 Cals

Thursday, February 21st, 2013

 

 

 

 

The other day (like too many days before), I found myself nibbling on my kid’s leftovers. Of course, this was after I already finished my own dinner, and I wasn’t really even hungry. It was just sitting there, staring me down; not enough to save for lunch tomorrow, but just enough for me to stuff in my mouth tonight. How much was it, exactly? Oh, I’d say probably about 100 calories worth.

Did you know that an extra 100 calories consumed each day will add up to almost a pound of fat gained at the end of the month? If your eating habits are causing you to consume 100 or more calories that you don’t need, you’re just putting on extra weight.

Here’s how to cut out at least 100 calories per day:

  • Don’t eat in front of the television or computer. This will help you avoid “mindless eating,” so you’ll be more aware of each morsel that passes your lips.
  • Practice portion control. Use smaller plates (try dessert sized ones) for each meal, and remember that one serving of meat should only be about the size of your open palm.
  • Prepare snacks ahead of time. Being at the mercy of a vending machine when hunger strikes can add well over 100 calories to your daily intake. Prepare healthy snacks to take with you, and you’ll always be prepared when your stomach starts grumbling. BioGenesis Bars are a great on the go snack!

 

  • Don’t eat from the bag…take out a portion and put it in a bowl or cup, then you won’t be tempted to eat the whole bag.
  • Some restaurants offer smaller portion entrees or mini meals, try it you might like it and your budget will too.
  • Drink a big glass of water before you eat. You’ll feel a little fuller and stay hydrated. Water is always a healthy choice in portion control.

 

 

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Overlooked Healthy Foods

Thursday, July 26th, 2012

 

 

 

 

 

Is it just me, or are there certain foods that seem to be nothing more than just companions to something else on your plate? You would never think to focus an entire meal around them because, well, you’ve got it in your head that they are “accessory foods.” Not sure what I’m talking about? Tell me how you feel about celery. It’s a vessel for peanut butter, isn’t it? Or worse: A stirrer for your Bloody Mary. That’s what I thought.

But as I gave it some more thought, I started wondering whether I was unfairly discriminating against these foods. After all, they are part of Mother Nature’s bounty; they must be good for you, right?

Right.

So, here are some often overlooked health foods that deserve a second glance:

Celery – Celery is very rich in antioxidants, which help the body fight disease-causing free radicals. Studies have shown that eating four or more sticks per day can also decrease blood pressure.

Cabbage – This nutritional superstar deserves to be released from its headlining role in coleslaw, which no one ever eats, so it can find its way into more of your meals. Cabbage is packed with vitamin C and antioxidants, and it’s lower in fat and calories than any other veggie.

Lentils – A taste of some bad lentil soup in your early years can make you swear off the stuff for life, but you may want to reconsider your ban after you hear that just one cup of lentils contains about 16 grams of fiber and more folate than spinach. And, it doesn’t have to come in the form of soup. Try an Indian dahl instead.

Seaweed – The thought of eating seaweed might sound strange to some, but it’s so good for you that you owe yourself a taste. Seaweed is loaded with calcium and potassium, which are both necessary to maintain normal blood pressure. If you like the taste of seaweed, you may enjoy seasoned seaweed chips (they’re kind of like kale chips). If not, just eat more sushi.

Hemp Seeds – Have you ever heard of hemp seeds? No, I’m not talking about the stuff that some people smoke, although they are in the same family. You can buy hemp seeds at most health food stores and sprinkle them on just about anything (salad, pasta, oatmeal, you get the point). Just one ounce has 11 grams of protein.

Scallops – Most people avoid scallops because they’re usually slathered in butter. That’s a good call, but you shouldn’t shun the mollusks altogether. Just find a healthier way to make them. Why bother? Well, scallops are made up of more than 80 percent protein and they’re a good source of magnesium and potassium. Instead of cooking with butter, sauté fresh scallops in a little cooking oil and serve with sautéed vegetables.

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Summer Fat Attack

Wednesday, July 11th, 2012

 

 

 

 

 

I used to have an old routine that I hated, but I couldn’t seem to get myself out of it. During the winter, I would put on weight. In the spring, I knew bathing suit season was coming, so I would diet and lose the extra weight. But when summer rolled around and I was at my goal weight, it was open season on fatty foods.

By the end of summer I was carrying around at least five extra pounds. What was worse was that my poor eating habits in the summer months seemed to kick-off my winter weight gain. I knew it was unhealthy, which is why I was determined to find a way out of that cycle. A major part of breaking the cycle, for me, was cutting out the junk foods that go along with summer fun in the sun. You know; the potato salad that goes along with your grilled chicken and the chips that go along with the burger.

Over the years, I’ve found that the best way to change bad habits is to replace them with good ones. So, instead of going “cold turkey” and depriving myself of the foods I wanted, I just found healthier alternatives. Here are some of my favorites:

Kale chips – Kale chips don’t sound or look great, but they are seriously yummy. If they’re seasoned right, they make a great substitute for potato chips.

Grilled chicken kabobs – Grill chicken with onions, red peppers and some mushrooms on a kabob and you have a healthy alternative to fried chicken. Or, put the pieces into a bun, or cut calories using sandwich thins and you’ve got a healthy alternative to a hot dog. 

Summer Breeze Vitamin Buster – Having a great beverage is welcome anytime, but during the summer…it’s time to really have fun. So how do you enjoy a nice mock-tail without the calories and make it healthy too?  Go to “click here for recipe”.

Oxylent is giving away a $55 gift basket for one of my “Health In  A Hurry” Newsletter subscribers.

Enter to win the Oxylent Variety Pack, Camelback Bottle and Swag ($55 Value)

How to Enter:

  • “ LIKE” Oxylent page “Drink Oxylent. Breathe Life”.
  •  Leave a comment on “Drink Oxylent. Breathe Life” FB page … “Deborah Enos recommends Oxylent and I would love to win the gift basket”
  •  Leave a comment on Deborah Enos Healthstyle FB page about the contest.  “Deborah Enos recommends Oxylent and I would    love to win the gift basket.”

Also, order your supply of Oxylent and receive 20% discount off entire order until 7/31/12.

Code ENOSOXYLENT. (case sensitive)  ** Free shipping on orders of 2 boxes or more.

Giveaway ends July 31, 2012 at 8pm Pacific Time. Giveaway is open for residents of the US only. Winner will have 48 hours to respond to notification with shipping info and claim prize – if no response, another winner will be chosen . Subject to the official rules. No purchase necessary – void where prohibited by law. Disclaimer/Disclosure: Review sample and prize provided by the giveaway sponsor.

 Summer Breeze Vitamin Buster

1 cup club soda

1 packet of Oxylent (This is a high quality multi vitamin. Please follow directions on the package.)  Available at: PCC, Whole Foods, Super Supplements & The Vitamin Shoppe

3 sprigs of mint

Fruit kabob

Directions

In a glass, add mint and pour in club soda. Add packet of Oxylent, stir, add fruit kabob and ENJOY!

French potato salad – Instead of mayo, French potato salad is made with chicken or beef stock, wine, vinegar and seasonings. It’s a lot lower in fat and calories than your standard potato salad, and it tastes great too!

Ingredients

1 pound small white boiling potatoes

1 pound small red boiling potatoes

2 tablespoons good dry white wine

2 tablespoons chicken stock

3 tablespoons Champagne vinegar

1/2 teaspoon Dijon mustard

2 teaspoons kosher salt

3/4 teaspoon freshly ground black pepper

10 tablespoons good olive oil

1/4 cup minced scallions (white and green parts)

2 tablespoons minced fresh dill

2 tablespoons minced flat-leaf parsley

2 tablespoons julienned fresh basil leaves

Directions

Drop the white and red potatoes into a large pot of boiling salted water and cook for 20 to 30 minutes, until they are just cooked through. Drain in a colander and place a towel over the potatoes to allow them to steam for 10 more minutes. As soon as you can handle them, cut in 1/2 (quarters if the potatoes are larger) and place in a medium bowl. Toss gently with the wine and chicken stock. Allow the liquids to soak into the warm potatoes before proceeding.

Combine the vinegar, mustard, 1/2 teaspoon salt, and 1/4 teaspoon pepper and slowly whisk in the olive oil to make an emulsion. Add the vinaigrette to the potatoes. Add the scallions, dill, parsley, basil, 1 1/2 teaspoons salt, and 1/2 teaspoon pepper and toss. Serve warm or at room temperature.

Courtesy of the Food Network

 

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Buddy Up For Success

Wednesday, April 4th, 2012

 

 

 

 

When I was trying to lose weight, I had a love-hate relationship with my bathroom scale. I allowed the numbers on it to make or break my day. I also weighed in every time I went to the bathroom! I abused my scale, instead of using it for periodic check-ins to help keep me on track.

Through 20 years of experience, I’ve found there are three key points that keep my clients accountable when they’re losing weight:

Weigh in. Years ago, I told my clients to never — ever get on the scale. Based on my own experience of weighing myself too often and paying the price, I felt it would wreck their motivation. I now believe that getting on the scale 3-4 times a month can actually be helpful. In fact, research indicates that those who strategically use the scale as a weapon in their weight loss arsenal may lose more weight than those who never weigh in.

Track your food. I always hear groans from my clients when I ask them to write down what they eat. Then, a week later and two pounds lighter, they tell me what a revelation it was to see what they were actually eating. Writing it down helps prevent sneaky calories from slipping in and torpedoing their efforts. Research shows that those who track what they eat lose twice as much weight as those who don’t. I’d say that’s worth the extra five minutes it takes to jot down your diet throughout the day.

Buddy-up. Having a diet and exercise support system is key. When you set up a date to meet a friend for a walk, there’s about a 90% chance you’ll actually do it. If you think about maybe going for a walk “sometime” today, I’d say you have a 90% chance of not completing it.

Click here for my favorite weight control bar.

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Luck O’ the Irish Nutrients

Wednesday, March 14th, 2012

 

 

 

 

Whether your ancestors are from Ireland or Ibiza, you can probably get into the spirit of Saint Patrick’s Day. And how do we do that? With a little Guinness and a lot of traditional holiday food – of course!

Most of us indulge on this holiday, and then feel guilty later. But, is your guilt really necessary? Probably not. As long as you’re practicing good preparation and portion-control habits, there are a lot of reasons to embrace the traditional foods that come along with this holiday.

Corned beef –Buy a lean corned beef that is marked as being “low-sodium,” trim any visible fat and boil or steam it (this will reduce the sodium content even further). But even with these steps, you’ll need to be diligent about controlling portions. As long as you take these steps, you can eliminate your need for guilt. Corned beef is a great source of protein, iron and vitamin B12.

Potatoes – Dr. Atkins waged war against the potato (and other carbs) in the 70s, and this root vegetable’s image has yet to recover. But baked and boiled potatoes contain tons of nutrients and fiber, so they’re really good for you – just don’t slather them with unhealthy condiments. Make your mashed potatoes with low-fat sour cream, skim milk and chives.

Cabbage – I don’t think anyone would call cabbage an indulgent food, but I worry that people sometimes overlook its nutritional value. Cabbage is a good source of vitamin C, fiber and potassium – and it has fewer calories and fat than any other vegetable. Boil cabbage to go along with your corned beef, but be careful not to overcook it and you’ll keep all of those great nutrients intact.

 

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