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Don’t put off starting your new workout program!
We are quickly approaching the time of year when the excuses start to pile up with holiday parties, shopping, family gatherings, and other projects that end up moving up on your priority list.
You may be saying to yourself that you’ve put it off this long, or that you’ll just begin a brand new routine for the New Year. Trust me when I tell you that
Have you ever come across a recipe that sounded amazing from the title, but then you looked at the ingredients and realized how fattening it was going to be? Well, it's time to start making dishes your way. Reduce the fat or make modifications so the dish still taste good but works with your weight-loss goals.
Bulgur with Leeks, Cranberries, and Almonds, for me, is a tasty-sounding dish. After looking at the recipe and the 6 tablespoons of butter, though, I almost turned it away - but with some modifications, I made it work. For the analysis the entire recipe was halved making it a side dish, as opposed to a main dish. The result: only 224 calories and 7 grams of fat.
Don't be afraid of making changes to make the recipe work for you. A nutritional profile of this recipe is available - don't forget to save it to your Nutrition Data Pantry.
Happy Halloween!
If you didn’t see my previous blog, Halloween “Tricks” to Save Your Diet, now is the time. It has all the tricks you need to stay on track with your weight loss efforts this Halloween.
I recently came across another interesting website called “Evil Halloween Candy.” I don’t really agree that Halloween candy is evil but it certainly can sabotage healthy eating.
The holidays are approaching and that usually means more candy items sitting on office desks. Cornell University performed an interesting study that proved out of sight is out of mouth, something I’ve personally touted for years. The study found "that women eat twice as many Hershey kisses when they are in clear containers on their desks than when they are in opaque containers but eat even fewer candies when they are six feet away."
Dumbbell Deadlifts vs. Dumbbell Squats
When you are classifying a DB Deadlift vs. DB Squat, you have to first take the name itself with a grain of salt.
In this post, we are talking about Olympic and Russian deadlifts, and not the Romanian and stiff-legged varieties which are hip dominant exercises.
When you complete a barbell deadlift you hold the bar below the waist. However,
When short on time pasta can be your secret weapon. Tortellini and Spinach Toss is fast cooking, and at 325 calories per serving you won't feel any guilt when enjoying this dish. If spinach is not your favorite green vegetable, try others such as kale or broccoli.
A nutritional profile of this recipe is available. When preparing the tortellini omit the fat and salt. Don't forget to save this dish to your Nutrition Data Pantry for when you need a quick dinner solution.
"When I come home after work I’m just too tired to think about cooking.” The convenience and ease of fast food beckons us. What do busy people do if they don’t want expanding waistlines that go along with this habitual practice?
Redefine your definition of fast food. Does it have to mean going to a fast food restaurant?
This week’s exercise focuses on your leg muscles and is a great choice for targeting a lot of muscle fiber in just one movement. You’ll find that the dumbbell deadlift is one of the best ways to boost your metabolism during a resistance program.
Here’s how to complete it:
Continue reading "Exercise of the Week: The Dumbbell Deadlift" »
A recent article from ScienceDaily.com talked about capers and how they are a source of natural antioxidants. They have shown promise for fighting cancer and heart disease when added to meals,
particularly meats.
Here is a recipe for Chicken Piccata, a well-known chicken dish that contains the cancer-fighting caper. This meal can be prepared in about 45 minutes, contains 311 calories and only 1 gram of carbohydrate, and is a great meal for those following a low-carb lifestyle. A nutritional profile of this recipe is available - it was analyzed using 8 ounces of chicken. You can save this recipe to your Nutrition Data Pantry for future reference.
In the San Jose Mercury News there was an article outlining a possible
"health zoning" in Los Angeles. Local government wants to halt the establishment of any new fast food restaurant in south Los Angeles.
Shepherd's pie can be a comfort food during this time of year. It is warm and hearty, and can be made in many different ways. Vegetable Shepherd's Pie, is vegetarian, lower in calories and fat than traditional shepherd's pie, and is made with seasonal vegetables.
One serving is under 250 calories and has 8 grams of fiber, making it a satisfying dish, and will help you stick to you weight-loss plan. A nutritional profile of this recipe is available - don't forget to save it to your Nutrition Data Pantry.
Elaine recently posted ab
out energy bars, and when and how to use them for optimum benefits, and Steve posted a follow-up comment about going with natural ingredients in sports bars, and what better way to do that than by making your own. Sports Bars with Dried Fruit and Peanut Butter may take more time to prepare than going to the store and buying one, but you are getting the optimum benefits from this natural, homemade bar.
A full nutritional profile of this recipe is available and don't forget to save it to your Nutrition Data Pantry.
photo by: Susan Gentry McWhinney
Pumpkin Pie is a great dessert to have at this time of year. Here is a healthier version of the classic pumpkin pie, featuring a little help from a friend. Using a reduced-fat, store bought crust, you can make this pie lower in fat and calories, and you sav
e some time since you don't have to make your own crust.
This pie serves eight. Cut up your servings so you can see what a portion is, this will help you stick to your weight loss plan. A nutritional profile of this recipe is available. We analyzed it using a Keebler Ready Crust Reduced Fat Graham Pie Crust. Remember to save this to your Nutrition Data Pantry, this dish comes in handy for Thanksgiving too.
Previously I discussed energy bars in terms of weight loss. Here are some additional insights on the subject related to intense activity/competition and weight loss.
A quick, easy, low-fat, low-carb and low-calorie side dish; it's perfect for any weight loss plan! Roasted Asparagus with Lemon is very low in cholesterol and sodium. It is also a good
source of dietary fiber, vitamin E, thiamin, riboflavin, phosphorus, potassium, copper and manganese, and a very
good source of vitamin A, vitamin C, vitamin K, folate and iron.
Here is a complete nutritional profile of this recipe, don't forget to save it to your Nutrition Data Pantry.
photo by Steve Cohen
Today I read a great article entitled "What a 3 Ton Elephant Taught Me..."
It is written by one of England’s top fitness professionals and it has a powerful message of motivation that speaks to all readers who are trying to attain a healthy lifestyle.
Now on to the article! Read the full story here
Yesterday I discussed chocolate cravings as related to brain chemistry. Today I am covering additional theories on chocolate cravings and how to manage them.
After reading Tanya Steel's EpiLog, I discovered that there is a Facebook application called "What I'm Cooking." I used this application and came across my friend's recipes, this is where I found this low-fat, low-carb, and low-calorie dish of Red Snapper with Warm Tomato Salad. 
This dish is easy to prepare, and if you can't get red snapper, you can use grouper, halibut, or any other firm fish. Add a side of brown rice and a salad or steamed vegetable and you have a complete, weight-loss friendly, meal. A full nutritional profile of this recipe is available. This recipe was analyzed using 5 ounces of snapper. You can save this recipe to your Nutrition Data Pantry for future reference.
Have you ever been too busy or stressed to even think about working out that day?
The days where you are overworked and burnt out are the days you need exercise the most. Exercising can help to clear your head while pushing out some of the aggression you have stored up from a hard day at home or the office.
When you workout, you release endorphins which increase
Continue reading "Stressed? Overworked? Don't Want to Workout?" »
Last week a reader wanted to understand chocolate cravings. Chocolate cravings are associated with brain chemicals that affect mood, addiction, and emotions. People frequently consume this treat to feel better in some way, especially when feeling depressed, stressed, and anxious.
Fries are usually a no-no when it comes to dieting and weight loss. Spiced-Up Sweet Potato Fries, however, are a French fry everyone can enjoy: They are well seasoned and baked, making them lower in calories and fat than regular fries, and make great side dish or a healthy afternoon snack.
A complete nutritional profile of this recipe is available. You can save this recipe to your Nutrition Data pantry for future reference.
Does vibration training hold the key to weight loss?
Currently there are about a dozen fitness companies manufacturing a piece of equipment that vibrates as you use it. Although it looks like your own personal hoverboard, the piece remains stationary as you stand on it. After you step onto the equipment and you turn it on, you will notice a surge of vibrations running through your entire body.
The premise is that all of the vibrating causes the muscle to contract and thus stimulating the muscles the same way resistance training does.
So does it work for weight loss?
Water retention that pops up as weight gain on a scale can be very disheartening to the average dieter. With the holidays quickly approaching, more people will be flying. Unfortunately, being in a plane causes even more fluid retention due to the lack of movement and cabin pressure. However, there are things you can do to alleviate this challenge.
Barley and Lentil Soup with Swiss Chard is a warming meal with 13 grams of fiber, and it's guaranteed to keep you satisfied a cold evening. It is low in calories, Saturated Fat, and very low in Cholesterol. It is
also a good source of Vitamin C, Folate, Manganese and Selenium, and a
very good source of Vitamin A and Vitamin
K.
As the days get shorter, and you feel less inclined to cook, prepare this dish and freeze individual serving so you have a healthy meal on hand. Take a look at the complete nutritional profile of this recipe, which was analyzed as six main dish servings. Why not save this recipe to your Nutrition Data pantry for one of those chilly winter nights....?
Photo by Tina Rupp
Most people seem to know they should be drinking at least about eight glasses of water every day to support good health and weight loss. Around 70 to 80% of our body is made of water. Water is involved in virtually every single function that our bodies perform. It stands to reason that it is just plain healthy to drink water to keep our bodies running along comfortably.
So how does drinking water relate to weight loss?
In a recent post Elaine discussed seasonal eating and how our cravings change during the seasons. As it gets cooler, we want warm, hearty foods. Roasted Root Vegetables, made with produce that is abundant in the fall and winter, is a dish that's sure to satisfy your cool-weather carbohydrate craving. This recipe can be modified to use any of your favorite vegetables - try beets, carrots, and assorted squashes, which get sweeter as they are cooked. Read the complete nutritional profile of this recipe, and save it to your Nutrition Data pantry for future use.
Multigrain Pancakes are an enjoyable way to start the weekend. While many breakfast dishes are high in calories and fat, these homemade pancakes are low in calories and will give you energy for your day. One serving is 3 pancakes. Add some fresh fruit as a topping, but don't forget to watch the amount of syrup you pour.
Take a look at the complete nutritional profile of this recipe, and save it to your Nutrition Data Pantry.
Unlike static stretching, dynamic stretching has been shown to improve flexibility, increase range of motion, and engage the nervous system through active movements in multiple planes.
Although dynamic stretching does involve quick movements like lunges, squats, swings, and rotational work, it does not incorporate ballistic and bouncing movements. Stretching too fast is unsafe in most cases and should be avoided unless you are an advanced athlete and already thoroughly warmed up.
Dynamic stretching is most useful in preparing the body to begin that day’s exercise program. That means you will be completing a range of body weight exercises to prime the nervous system and stimulate the muscles in a way that resembles what you may be doing later in that workout.
Here's an example of a 5 minute dynamic warm-up:
Continue reading "Warm-up Properly with Dynamic Stretching!" »
Shrimp with Arugula Couscous is a quick and easy dish to prepare that the whole family will enjoy. To save time,
buy precooked shrimp and bagged arugula, you can use baby spinach if arugula is not available.
A low calorie dish with a good amount of protein, this meal will keep you satisfied. A complete nutritional profile of this recipe is available. You can save this recipe to your Nutrition Data pantry for future use.
The answer lies in what type of stretching you are looking to do.
Most people are familiar with static 
stretching – it’s where you hold one pose for 30 -60 seconds. Beyond that, various other forms of flexibility get over looked…
So is static stretching advisable?
Continue reading ""Should I stretch before or after my workout?"" »
Oprah's Fruit and Yogurt Parfait is made with key lime pie flavored yogurt, if you are looking for something sweet, without the calories, this is a great treat. If key lime pie is not your thing, then find the low fat or fat free yogurt in your favorite flavor, and use the fruits you enjoy when you put this parfait together.
This food is low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Vitamin A and Manganese, and a very good source of Vitamin C. A complete nutritional profile of this recipe is available. This recipe was analyzed using 1/2 cup blueberries and 2 Tb chopped walnuts. You can save this recipe to your Nutrition Data pantry for future reference.
You step on your scale and the numbers aren’t budging. One day it even goes up for absolutely no reason at all! Weight plateaus and even weigh gain happens for various reasons (water retention, stress, hormones, etc.) but how do you cope with those frustrating and discouraging feelings you are experiencing?
You guard against negative thought patterns!
Roasted Butternut Squash with Apples is a sweet side dish using the vegetables of the fall season. This dish is low in Saturated Fat, and very low in Cholesterol and
Sodium. It is also a good source of Vitamin C, and a very good source
of Vitamin A and Manganese. For a vegetarian dish, just add 1/2 cup of quinoa, otherwise this is a great addition to chicken or meat.
A complete nutritional profile of this recipes is available. You can save this recipe to your Nutrition Data pantry for future use.
Although we have come along way in terms of exercise program design and equipment, you still can't beat some of the old school exercises that have been around forever.
One of my favorites to get the body warmed up or to use at the end of a workout in an interval fashion is
Continue reading "An Old School Exercise that Flat Out Works!" »
