Archive for Nutrition

Fitness Fact Friday -”Calories”

Today’s fitness fact centers around calories. We want to first start off by showing you guys a quick video on How To Correctly Count Your Calories.

For more info you can also click here.

 

Do you know how many calories equal one pound? Click here for the answer.

 

Do you know how many calories are in 1 gram of protein, carbs, or fat. Click here for the answer.
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Fitness Fact Friday – “Food Additives”

Do you know what is in your food? Do you take the time to read the nutritional label? Learn how to here. You will be surprised as to how many “additives” are added to your food. Weightloss.org has put together a fun visual showing some of these chemical additives. We hope you enjoy it, and we hope you start to pay more attention to your nutritional labels.

Taste, texture, color, and freshness all play roles in the enjoyment of our food as well as in weight loss. These are the qualities that make eating a pursuit that goes well beyond simple nourishment. Our modern lifestyles have given rise to high food production, mouths to feed, and a greater demand for shelf-life. This, in turn, has given rise to food additives, which give us exactly what we want out of our food, but at what cost?

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Jumpstart 2012 By Working On Ourselves “Week 5 Check In”

Pat yourself on the back; you have made it to the halfway point! By now the cravings are starting to fade away and the inches are starting to shed. Let us know your successes and difficulties. Here are a few articles that you should read in order to expand your health and wellness knowledge and help you WIN this challenge:

http://healthyfitfamilies.com/2012/02/the-problem-with-diet-soda/

http://healthyfitfamilies.com/2012/01/common-mistakes-in-the-jumpstart-2012-by-working-on-ourselves-challenge/

http://healthyfitfamilies.com/2012/01/an-apple-a-day/

Don’t forget to check in, “still in” in the comments section! Congratulations

 

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The Problem With Diet Soda!

Doctors, dieticians, trainers, and nutritionists have all been known to prescribe diet soda as an alternative to regular soda. It has fewer calories, contains no sugar, and often has a comparable great taste. So what’s the problem with diet soda? It sounds like a very healthy alternative; well think again. Not only has there been years of research touting the dangers of diet soda, new research also suggests some other hidden dangers.

It’s Diet, Have All You Want

Everything in moderation is a mantra that many people live by. For some reason, this gets thrown out the door with diet soda. Many people seem to believe that because it contains 0-5 calories, it can be consumed limitlessly. A decade long study by doctors at the University of Texas – San Antonio presented in 2011 showed that diet soda drinkers experienced 70 percent greater increases in waist circumference compared with non-users. The study performed on subjects in the San Antonio Longitudinal Study of Aging also showed that people, who considered themselves frequent users, consuming 2 or more diet sodas a day, increased their waistline by over 500 percent compared to non-users. Calories add up. Read more

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Jumpstart 2012 By Working On Ourselves “Week 4 Check In”

Wow… Congratulations! You have completed 4 weeks of pushups and sit ups, eating 7 servings of fruits and vegetables, drinking 8 glasses of water, and exercising for 30 minutes each day. Let’s not forget that you have also gone over 25 days without those cookies, candies, alcohols, cigarettes, or other vices. You should be very proud. We are sure you have lots of successes to report. It should be getting easier now but if you are still having problems squeezing your workouts in, here is a great article about overcoming a busy schedule.

Here are a few of our latest articles:

Delicious Whole Grain Muffins! 

Dolvett Quince vs. Bob Harper!  

Haven’t Seen Results in the Challenge?

Thanks for reading those great articles. Don’t forget to Check In, “Still In” in the comments of this article. Also, let us know the successes that you have had since starting this challenge!

Are your kids doing it? Let us know how they have been doing as well. How can we improve this challenge next time?

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Healthified Any-Fruit Whole Grain Muffins – Healthy snack, dessert or breakfast!

I make these muffins for my family often, they are quick to throw together and are full of healthy fruit, vegetables and are a good source of high quality whole grain carbohydrates for quick bursts of lasting energy!  They enjoy them for a quick breakfast when we are on the run, as a snack to grab for practices after school or for an evening snack if their little tummies are a bit hungry before bed. They are a good alternative to grabbing a cookie or a highly processed granola bar!

You can make these with any fruit you want, or even shredded carrots! I make them different all the time, although carrots and blueberry are my family’s favorites. I keep frozen organic fruits in the freezer to use in all different kinds of ways – this is a great way to use them. The last batch I made was blueberry-apple…I only had about ½ cup of blueberries left so bumped it up with some fresh chopped apple – perfect! The pumpkin and the smashed banana are the two things I use as the base of the recipe all the time though – it adds good sweetness and a lot of vitamins! I also play around with adding chopped nuts – pepitas are our family favorites, as well as almonds and walnuts.

They freeze really well also- make a couple of batches and freeze to take out and microwave as you need them. Make them once a month and be ready for the month ahead!

Healthified Any-Fruit Whole Grain Muffins

Makes 18 muffins

Use organic ingredients if you can

Preheat the oven to 400 degrees

2 cups whole grain flour

½ cup whole grain rolled oats – not quick cooking

1/3 cup raw organic sugar – substitute Stevia if you wish

2 tsp baking powder

¼ tsp baking soda

½ tsp salt

1 tsp cinnamon

½ tsp ground cardamom, optional

1 scoop vanilla flavored protein powder – optional

1 banana, smashed

½ cup canned pumpkin puree

1 egg, beaten

1 cup milk

½ cup applesauce – unsweetened

2 Tb healthy oil

1 cup fruit or vegetable of your choice, fresh or frozen –diced apples, blueberry, shredded carrot, cranberry (use a bit more sweetener if you wish for cranberry muffins), extra banana, raspberries, strawberries, etc.

½ cup chopped nuts/seeds of your choice

Combine the dry ingredients in a large mixing bowl, whisk together to combine. In another bowl combine the wet ingredients  ( I usually start the wet ingredients by smashing the banana and beating the egg in the bowl first so I can save dirtying another bowl). Omitting the fruit and nuts at this point. When well combined pour the wet ingredients into the dry ingredients. Mix with a rubber scraper very gently, folding and combining everything well – DO NOT OVER MIX – this will make for tough, gummy muffins! When the ingredients are almost completely incorporated stir in the fruit/vegetable and your nuts/seeds of choice.

Spray a standard size muffin cup with some non-stick spray, or use cupcake liners. Fill each muffin tin about ¾ full, with about 1/3 cup of the batter for each. Bake for 30 minutes.  Remove from the tin and serve . Enjoy!

You can make a little glaze for these if you wish. Simply mix ¼ cup powdered sugar with a drop or two at a time of lemon juice. Mix well until you have the consistency of a glaze. Drizzle lightly over the muffins.

 

 

 

 

 

 

 

 

 

 

Be sure to visit Chef Kirsten at www.mesadevida.com

 

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Common Mistakes in the Jumpstart 2012 By Working On Ourselves Challenge

You’re 2 weeks into the JumpStart 2012 By Working on Ourselves, Challenge and haven’t seen enough results yet. You’ve been eating your servings, drinking your water, and straining through dreadful pushups and sit ups, but the scale still reads the same! Here are a few mistakes you are making and a few solutions to help you start seeing results faster!

You Traded One Vice For Another

For the challenge, you decided to give up ice cream. Now instead of ice cream you are eating more cookies. Take a look at your food journal and see what you have substituted your ice cream cravings for. I’m assuming you have some type of food journal as it is paramount to the success of this challenge. If you have traded one vice for another, take a look at our article, “Are you a Cheater”, for ways to cope with giving up vices. I noticed this same problem when I tried to buy Golden Oreos. I had found another vice.

You’re Still Eating Too Much

Again, check your food journal. If you are eating more calories because you added more fruits and vegetables, you need to make adjustments. Too many extra calories are detrimental, even if they are coming from fruits and veggies. If you are full after eating a fruit, veggie and protein source at breakfast, stop there. You may want to start cooking one less egg or eating one less piece of toast now that you are eating more fruits and veggies.

Your 30 Minutes of Exercise Isn’t Intense Enough

If you started walking two weeks ago, you should have made adjustments by now. Pick up the speed in your walk or add in intervals of jogging in order to raise the intensity. If you are biking, or riding the elliptical, you should speed those up as well. You can also try downloading our free EBook for a workout program and body weight exercises that’ll add a little variety to your workout. As we stated in our article, “Can’t Lose the last 10 Pounds? Here’s Why”, you have to change your workouts so that your body is always guessing. Don’t be afraid to push past your pain threshold. Only then will you start seeing more results.

You’re Miscalculating Servings

Do you know what constitutes a serving of fruits or veggies? It may not be as much as you think. Our article, “What’s a Serving”, will help you with this. If you are eating more than you should, you may be adding extra calories to your diet.

You’re Still Modifying Pushups and Sit Ups

It’s time to get on your toes and do a few pushups. Try 1 “real” pushup for every 3 “modified” pushups ratio. Soon you will be doing full pushups. Try the same with modified sit ups. If you don’t try it, you’ll never know that you can do it.

You Need to Divorce the Scale

Last but definitely not least, you need to divorce the scale for a while. Instead, measure your waist, legs, and arms. You should also measure your success by how far or fast you are running, how many more pushups you can do, and how long are you holding your planks! The scale is not the only success measuring tool.

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Jumpstart 2012 By Working On Ourselves “Week 2 Check In”

CONGRATULATIONS, you have made it through week 2. If you haven’t yet, please weigh and measure yourself and post your successes here as well. We’ve heard weight loss numbers as high as 20lbs. If you are still having trouble beating the sugar cravings, please read our article, Beat the Sugar Cravings With These 8 Tips. Many of you have asked about the emphasis on fruits and vegetables so we decided to start writing articles regarding the benefits of both. Take a look at this article An Apple A Day. Are you losing your Motivation? Get it back with these easy steps.

Don’t forget to comment, “Still In” at the bottom of this post!

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An Apple a Day!

It’s one of the oldest adages, yet one of the most ignored. As the obesity numbers rise and the health and wellness industry becomes more and more profitable, many people are forgetting some of the simplest ways to become healthier. While everyone is trying to sell the next big health food, the neglected apple sits on the tree, silently screaming, “REMEMBER ME.” Let us remind you of all the Benefits of the Apple!

Lowers Bad Cholesterol

Apples contain a polysaccharide called pectin which studies show helps lower low-density lipoprotein (LDL) Cholesterol. 2 apples a day will reduce your LDL 10%. Other benefits of pectin are improved insulin resistance and prevent a surge in blood glucose levels.

Prevents Breast Cancer

A study done by Cornell University found that rats who were given 1, 2, or 3 apples per day reduced their risks of breast cancer by 17, 39, and 44 percent respectively.

Weight Loss

Researchers in Brazil found significant weight loss among women who ate 3 apples per day as opposed to those who didn’t. Eating an apple before a meal will help you fill up and eat less as well. The honest truth about weight loss is that you will have to eat more fruits and vegetables and less junk.

Clean Teeth

Eat more apples to clean your teeth naturally. The juice in an apple is so sharp; it whitens the teeth and brightens your smile. Drink water while eating an apple to remove the sugar from your teeth.

These are only a few of the many benefits of an Apple. Always remember to keep apples refrigerated and don’t buy apples that you can dent with your finger.

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Do You Have a Sweet Tooth?

I certainly have a sweet tooth. I hadn’t had a Golden Oreo in 2 months as I was doing a No Junk Food Challenge. I had successfully replaced the cookies with fresh fruits and mixed nuts. I’ve been so happy that I was able to do it that I decided to buy a pack of cookies so that I could put them away and have them sparingly. I thought since it had been 2 months and I had replaced the cravings with healthy alternatives, I would have complete control… Wow, was I wrong. Here I sit typing this sentence and all I can think about are the last 10 cookies left. This is exactly why in my article, Beat the Sugar Cravings with These 8 Tips, I wrote, “Don’t Buy It.” I know we should allow ourselves cheat days but here are some better ways to get your fix if you are going to buy it.

  • Buy only what you want to have on that given day (a serving, a scoop, or a cup)
  • Eat before going out to buy the snack
  • Think about it before you do it… Is it really worth it?

I have learned a lot from this experience and I hope you have as well. What are some other ways you beat your cravings?

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