Tuesday, March 2, 2010
Reduced Fat could mean higher sodium
Beware!
My husband has been on a major Wikipedia-kick. Since I'm being healthy, he's contributing by looking up healthy facts! He found that the recommended amount of salt per day is just a little over a teaspoon. I know we all use way more than that! It's about 2,400 mg. Pay attention to your nutritional labels and go easy on the salt shaker. There are some harmful side effects from consuming too much salt- like hypertension. You'll notice yourself retaining less water whenever you cut your salt intake. Of course, there are dangers from over indulging in any one thing, but these little things are like giant slices of cheesecake that are sitting right in front of you clear as day! These salts and sugars sneak into your diet and can put you well over your RDV. The more you cook at home, with natural products, of course, the more control you have over your health!
And for those fo us, yes I'm guilty too (!) that see "REDUCED FAT" foods and shove them all in our carts at the grocery store--- watch out for increased sodium. A friend of mine pointed out that with the reduced fat, there's an increase in sodium and I've noticed it to be true! A good way to avoid this is to just buy organic (whole) foods- shop around the outter parameter of the stores, and try to avoid the middle part where all the processed foods are!
Another sad fact... Chinese food has an incredibly high sodium content. Eat sparingly!
My husband has been on a major Wikipedia-kick. Since I'm being healthy, he's contributing by looking up healthy facts! He found that the recommended amount of salt per day is just a little over a teaspoon. I know we all use way more than that! It's about 2,400 mg. Pay attention to your nutritional labels and go easy on the salt shaker. There are some harmful side effects from consuming too much salt- like hypertension. You'll notice yourself retaining less water whenever you cut your salt intake. Of course, there are dangers from over indulging in any one thing, but these little things are like giant slices of cheesecake that are sitting right in front of you clear as day! These salts and sugars sneak into your diet and can put you well over your RDV. The more you cook at home, with natural products, of course, the more control you have over your health!
And for those fo us, yes I'm guilty too (!) that see "REDUCED FAT" foods and shove them all in our carts at the grocery store--- watch out for increased sodium. A friend of mine pointed out that with the reduced fat, there's an increase in sodium and I've noticed it to be true! A good way to avoid this is to just buy organic (whole) foods- shop around the outter parameter of the stores, and try to avoid the middle part where all the processed foods are!
Another sad fact... Chinese food has an incredibly high sodium content. Eat sparingly!
Labels: chinese food, dieting, eating healthy, hypertension, natural, organic, processed foods, reduced fat, sodium, whole, wikipedia
¶ Tuesday, March 02, 2010 0 Comments
Monday, January 11, 2010
Breakfast, Healthy and Happy!
Sunday breakfast! It's a great alternative to fast food... Try to cook your own breakfast at home so you know exactly what's in it and it's much more healthful! Get up an extra 30 minutes early each day, which shouldn't be hard if you're going to be on time :-) And make yourself (and your loved ones) a breakfast that will jumpstart their day in a good way!!!
Excuse the blurry picture!
Here's how-- makes two servings.
First, I start with boiling one whole, skinned russet potato in salted water. Boil just until fork tender, but still firm (This is a great, healthy alternative to fried potatoes, hash browns, etc.) Next I put 1 teaspoon of butter and one sliced garlic clove in a saucepan and simmer over medium heat... add 3 cups of baby spinach leaves- washed, drained, and slightly damp- to the garlic and butter and let it cook through... it will reduce dramatically! Next mix up two whole eggs, and three egg whites in a bowl with a pinch of salt and pepper and a teaspoon of heavy cream (Remember: One whole egg is all the cholestrol you need for one entire day... so adding egg whites helps you get a fuller meal without the added cholestrol). Whisk together until blended thoroughly... Scramble up in a saucepan with 1 teaspoon butter. While everything cooks, whisk up 1/4 cup heavy cream with some salt and pepper and pour it over the potatoes, toss to coat. Simmer for 2-3 minutes until bubbly and foam-y. Done! Slice up a kiwi or some other fruit you have on hand, and serve... It's about 20 minutes and it's super yummy and filling! And only 451 calories and 16g of fat! Compare that at fast food, Mc Donald's - Sausage, Egg & Cheese Biscuit (Regular Size), 5.7 ounces 510 calories, 33g of fat. Wow and that's not even counting the sodas and hash browns!!!
Enjoy.
Excuse the blurry picture!
Here's how-- makes two servings.
First, I start with boiling one whole, skinned russet potato in salted water. Boil just until fork tender, but still firm (This is a great, healthy alternative to fried potatoes, hash browns, etc.) Next I put 1 teaspoon of butter and one sliced garlic clove in a saucepan and simmer over medium heat... add 3 cups of baby spinach leaves- washed, drained, and slightly damp- to the garlic and butter and let it cook through... it will reduce dramatically! Next mix up two whole eggs, and three egg whites in a bowl with a pinch of salt and pepper and a teaspoon of heavy cream (Remember: One whole egg is all the cholestrol you need for one entire day... so adding egg whites helps you get a fuller meal without the added cholestrol). Whisk together until blended thoroughly... Scramble up in a saucepan with 1 teaspoon butter. While everything cooks, whisk up 1/4 cup heavy cream with some salt and pepper and pour it over the potatoes, toss to coat. Simmer for 2-3 minutes until bubbly and foam-y. Done! Slice up a kiwi or some other fruit you have on hand, and serve... It's about 20 minutes and it's super yummy and filling! And only 451 calories and 16g of fat! Compare that at fast food, Mc Donald's - Sausage, Egg & Cheese Biscuit (Regular Size), 5.7 ounces 510 calories, 33g of fat. Wow and that's not even counting the sodas and hash browns!!!
Enjoy.
Labels: breakfast, eating healthy, eggs, fruit, happy, kiwi, mcdonald's, potatoes, spinach
¶ Monday, January 11, 2010 0 Comments
Dieting, if you can even call it that!
Happy Monday! Or at least try to have be happy!
Today is a good day... I'm feeling so energtic. My hopes of changing my lifestyle are definitely showing some positive results. Lately, I've been sticking with my New Year's Resolution of eating healtier and exercising more. I'm not really even on a "diet"... at least not one of those extreme diets. I've just learned to control the fatty foods, limit my portions and drink the least possible amount of soda possible, which is just about 1 coke per week. Not bad, huh? I've always been a fan of fruits and vegetables... a healthy eater, so it's not too hard! But, since I've graduated high school, I really started eating fatty foods and it's weighed me down both physically and emotionally. It's not a good feeling!
Here's my diet and exercise routine to feel more energtic and rejuvenated...
1. I don't eat or drink, except for water, 3 hours before bedtime. (Bedtime= 11:30, stop eating at 8:30)
2. I go to bed early, so I can get enough sleep. Don't quote me, but I don't believe you reach a rested point until about 4 hours or so into your sleep... so make sure you get enough, every minute counts! Keep a cool room, or listen to a relaxation sound machine. We use our iPhones and hook it up to speakers. We love the sound of rain or classical music. There are some really great apps out there with relaxation sounds!
3. Wake up early. I usually get between 6-7 hours of sleep.
4. Eat a healthy breakfast. It's how you start your day off, so make it count! Or you can eat dinner for breakfast, so you have the entire day to burn off those calories! I usually eat berries and yogurt. Sometimes I'll have pasta salad or egg salad sandwich. Yum :-)
5. Snack healthy throughout the day. Chop up bags of carrots, celery, broccoli, apples, etc. Bring them with you and eat them throughout your day. No fatty ranch dressings! Squeeze some lemon into some olive oil and salt to taste... dip your veggies in this for a heart-healthy dip! Instead of chips and dip, take some part skim milk ricotta cheese and mix with 1 pressed garlic clove, a pinch of salt, pepper and herb de'povence and spread over toasted naan bread. It's a healthy alternative to chips and dip and it tastes great!
6. Drink water all day long. Drink unsweetened or lightly sweetened tea, not coffee or sodas.
7. I exercise for 1 to 2 hours per day. Before I was only exercising for 15-30 minutes every other day, and I just stayed at my current weight. Remember, to lose weight you have to burn off whatever calories you eat, maybe more! I alternate yoga, pilates, and weights every three days. I get up in the morning and do a 15-minute meditation session to prepare myself for a positive day. It really does wonders for your mood and attitude! All you need to do is sit in a quiet space and focus on positive thoughts. Think about the ocean or something you find peaceful. I have a little sound machine and I just listen to one of the sounds and relax! Each afternoon I do 30 minutes to 1 hour of cadio on the elliptical or I go for a jog, about 1-2 miles. The elliptical is better on my knees... but I really like being outdoors, so I alternate. Remember, keep your heart rate up for at least 30 minutes. Afterwards, I cool down with my yoga, pilates, or weights. When I "lift weights", they are 5-pound weights. It's just to tone my muscles, I don't want to be bulky!
8. I love Campbell's Select Harvest for lunches. But, I also eat lots of salads and sandwiches! Just keep the fat down.
9. Remember carbs turn into fat if they are not used. Yes, white things, breads, rice, potatoes etc, have very little or no fat... but those starchy carbs turn into sugar and sugar turns into fat... or something like that! You get my drift :-)
10. Remember to eat enough for your body... if you eat too less your metabolism will slow down and you'll gain weight. No good! I find it helpful to track my daily food consumptions against my suggested caloric intake. Myfitnesspal.com is a great way to count calories and WebMd.com has a great BMI calculator. Pay more attention to your health and you'll see wonderful results! Just remember that not all nutrution labels are 100% accurate, so if you're unsure, just skip a few more calories or work out a little more each day.
Happy Monday :-)
Today is a good day... I'm feeling so energtic. My hopes of changing my lifestyle are definitely showing some positive results. Lately, I've been sticking with my New Year's Resolution of eating healtier and exercising more. I'm not really even on a "diet"... at least not one of those extreme diets. I've just learned to control the fatty foods, limit my portions and drink the least possible amount of soda possible, which is just about 1 coke per week. Not bad, huh? I've always been a fan of fruits and vegetables... a healthy eater, so it's not too hard! But, since I've graduated high school, I really started eating fatty foods and it's weighed me down both physically and emotionally. It's not a good feeling!
Here's my diet and exercise routine to feel more energtic and rejuvenated...
1. I don't eat or drink, except for water, 3 hours before bedtime. (Bedtime= 11:30, stop eating at 8:30)
2. I go to bed early, so I can get enough sleep. Don't quote me, but I don't believe you reach a rested point until about 4 hours or so into your sleep... so make sure you get enough, every minute counts! Keep a cool room, or listen to a relaxation sound machine. We use our iPhones and hook it up to speakers. We love the sound of rain or classical music. There are some really great apps out there with relaxation sounds!
3. Wake up early. I usually get between 6-7 hours of sleep.
4. Eat a healthy breakfast. It's how you start your day off, so make it count! Or you can eat dinner for breakfast, so you have the entire day to burn off those calories! I usually eat berries and yogurt. Sometimes I'll have pasta salad or egg salad sandwich. Yum :-)
5. Snack healthy throughout the day. Chop up bags of carrots, celery, broccoli, apples, etc. Bring them with you and eat them throughout your day. No fatty ranch dressings! Squeeze some lemon into some olive oil and salt to taste... dip your veggies in this for a heart-healthy dip! Instead of chips and dip, take some part skim milk ricotta cheese and mix with 1 pressed garlic clove, a pinch of salt, pepper and herb de'povence and spread over toasted naan bread. It's a healthy alternative to chips and dip and it tastes great!
6. Drink water all day long. Drink unsweetened or lightly sweetened tea, not coffee or sodas.
7. I exercise for 1 to 2 hours per day. Before I was only exercising for 15-30 minutes every other day, and I just stayed at my current weight. Remember, to lose weight you have to burn off whatever calories you eat, maybe more! I alternate yoga, pilates, and weights every three days. I get up in the morning and do a 15-minute meditation session to prepare myself for a positive day. It really does wonders for your mood and attitude! All you need to do is sit in a quiet space and focus on positive thoughts. Think about the ocean or something you find peaceful. I have a little sound machine and I just listen to one of the sounds and relax! Each afternoon I do 30 minutes to 1 hour of cadio on the elliptical or I go for a jog, about 1-2 miles. The elliptical is better on my knees... but I really like being outdoors, so I alternate. Remember, keep your heart rate up for at least 30 minutes. Afterwards, I cool down with my yoga, pilates, or weights. When I "lift weights", they are 5-pound weights. It's just to tone my muscles, I don't want to be bulky!
8. I love Campbell's Select Harvest for lunches. But, I also eat lots of salads and sandwiches! Just keep the fat down.
9. Remember carbs turn into fat if they are not used. Yes, white things, breads, rice, potatoes etc, have very little or no fat... but those starchy carbs turn into sugar and sugar turns into fat... or something like that! You get my drift :-)
10. Remember to eat enough for your body... if you eat too less your metabolism will slow down and you'll gain weight. No good! I find it helpful to track my daily food consumptions against my suggested caloric intake. Myfitnesspal.com is a great way to count calories and WebMd.com has a great BMI calculator. Pay more attention to your health and you'll see wonderful results! Just remember that not all nutrution labels are 100% accurate, so if you're unsure, just skip a few more calories or work out a little more each day.
Happy Monday :-)
Labels: BMI, dieting, eating healthy, exercise, myfitnesspal.com, webmd.com, weight loss
¶ Monday, January 11, 2010 0 Comments
Thursday, January 7, 2010
Breakfast for Dinner and vice versa...
There's something really comforting about eating a delicious breakfast in place of dinner. First, you'll be eating less before you go to bed, which can help you burn off more of the food you ate before bedtime! As long as you keep the meats (bacon, sausage, ham, etc.) and the fats (gravies, butter, etc.) to a minimum, you'll be doing yourself a favor!
Fruity crepes for dinner!
Don't skip out on dinner completely though. Try dinner for breakfast. Wake up and have some pasta or some pizza... I'm not kidding! It'll give you energy for your day. It's something I try often and you'll be much more likely to burn off more of the calories you consumed at "Breakfast" throughout the day, than if you'd eaten that same meal for dinner!
Fruity crepes for dinner!
Don't skip out on dinner completely though. Try dinner for breakfast. Wake up and have some pasta or some pizza... I'm not kidding! It'll give you energy for your day. It's something I try often and you'll be much more likely to burn off more of the calories you consumed at "Breakfast" throughout the day, than if you'd eaten that same meal for dinner!
Labels: breakfast for dinner, eating healthy
¶ Thursday, January 07, 2010 0 Comments
Watch what you drink !
About four years ago I vowed to myself to keep cokes out of my diet and see how that turned out. For six months all I drank was water, milk, and 100% fruit and vegetable juices (very infrequently). All it took was one coke at a restaurant and I'd fallen off the wagon! I was hooked on sugary drinks again. After feeling pretty "drained" for about 3 years, I took up my old vow and banned cokes from my diet again. It's been hard, and I'll crave coke, rootbeer, sprite, etc all the time, but I've definitely gained my energy back! Today someone asked me "How can you drink only water... it has no flavor!" And my husband's been telling me that since I can remember... Water has no flavor! This makes me laugh :-) The answer is, it makes me feel clean inside and out! It's wonderful... More energy, better looking skin and many other benefits! There's also the weight lose! Take a look at the CNN link in this post. So many people don't or forget to count the calories from the drinks they consume. It can add up to hundreds of calories a day, which can result in a pretty large amount of weight gain each year. Be more conscious of your drinking habits, and see how much better you can feel!
*Tips- add a little bit of a flavored simple syrup to your water... not a lot though! Add some orange extract or the classic squeeze of a lemon! Lemon-spitized water will give you an invigorating, refreshed feeling. It's fabulous!
Drink up.......... :-)
*Tips- add a little bit of a flavored simple syrup to your water... not a lot though! Add some orange extract or the classic squeeze of a lemon! Lemon-spitized water will give you an invigorating, refreshed feeling. It's fabulous!
Drink up.......... :-)
Labels: CNN, cokes, drink, energy, flavor, fruit, juices, milk, vegetables, watermelon
¶ Thursday, January 07, 2010 0 Comments
Tuesday, January 5, 2010
Curried Chicken Salad in Naan
Another great recipe from Cooking Light! It was definitely light!
Here's how to do it...
I start by roasting a whole chicken- 425 degrees for an hour and a half. Cut a between a leg and thigh and if the juices run clean, it's done! Rub the outside with salt and olive oil (I added garlic powder, too). It makes the skin crispy and good- not really healthy though!
While the chicken is roasting I cut up vegetables, herbs and make sauces. To make the sauce mix up some curry powder, orange zest, orange juice, ginger root and mayo. Done! Next, chop up some grapes, dried apricots, green onions, cashews, and parsley. Done! Chop up some watercress or argula (I used argula, it's spicy and crunchy). Warm up some Naan bread, it's a flat bread that looks similar to pita bread. It has a great aroma when heated! When the chicken is done, take about 2 cups worth of meat... toss it around in the dressing, add all the herbs, vegetables, and fruits and mix up. Throw it on the naan, add some of the chopped argula... Done! I served mine with some baked potatoe fries... thinly slice up some potatoes, mix with a bit of olive oil and salt & pepper and bake for about 20 minutes. You can do it in the last half hour of roasting the chicken! It's a great, HEALTHY meal :-)
*Tip* Save the rest of the chicken, leg, thigh, skin meat for a great traditional chicken salad or even roasted chicken and havarti sandwiches for lunch the following day!
Enjoy....
I start by roasting a whole chicken- 425 degrees for an hour and a half. Cut a between a leg and thigh and if the juices run clean, it's done! Rub the outside with salt and olive oil (I added garlic powder, too). It makes the skin crispy and good- not really healthy though!
While the chicken is roasting I cut up vegetables, herbs and make sauces. To make the sauce mix up some curry powder, orange zest, orange juice, ginger root and mayo. Done! Next, chop up some grapes, dried apricots, green onions, cashews, and parsley. Done! Chop up some watercress or argula (I used argula, it's spicy and crunchy). Warm up some Naan bread, it's a flat bread that looks similar to pita bread. It has a great aroma when heated! When the chicken is done, take about 2 cups worth of meat... toss it around in the dressing, add all the herbs, vegetables, and fruits and mix up. Throw it on the naan, add some of the chopped argula... Done! I served mine with some baked potatoe fries... thinly slice up some potatoes, mix with a bit of olive oil and salt & pepper and bake for about 20 minutes. You can do it in the last half hour of roasting the chicken! It's a great, HEALTHY meal :-)
*Tip* Save the rest of the chicken, leg, thigh, skin meat for a great traditional chicken salad or even roasted chicken and havarti sandwiches for lunch the following day!
Enjoy....
Labels: baked, cashews, chicken, cooking light, curry, fish sauce, garlic, herbs, olive oil, orange, vegetables
¶ Tuesday, January 05, 2010 0 Comments
Monday, January 4, 2010
Sunday Night Dinner
The new year has kicked us off to a great start! We starting our daily jogging routine, and eating fresh and healthy foods! Yay :-)
Last night I made Larb. It sounds weird, but give it a chance... it tastes great! You brown some turkey breast, or chicken, with a chopped shallot. Meanwhile, you chop up some serrano pepper, and add some lemon and lime juice and zest to some fish sauce and brown sugar... stir it up all really well, add some crushed red pepper flakes and drizzle over the meat once it's cooked through. Sprinkle with chopped fresh mint leaves and place in steamed cabbage for a very refreshing rollup! I served mine with some sesame snow peas and white rice... The hubby loved it! Which was good because when he smelled the fish sauce, he wasn't so sure!!! Enjoy...
Last night I made Larb. It sounds weird, but give it a chance... it tastes great! You brown some turkey breast, or chicken, with a chopped shallot. Meanwhile, you chop up some serrano pepper, and add some lemon and lime juice and zest to some fish sauce and brown sugar... stir it up all really well, add some crushed red pepper flakes and drizzle over the meat once it's cooked through. Sprinkle with chopped fresh mint leaves and place in steamed cabbage for a very refreshing rollup! I served mine with some sesame snow peas and white rice... The hubby loved it! Which was good because when he smelled the fish sauce, he wasn't so sure!!! Enjoy...
Another tip, is jog- don't run! Save yourself some joint pain, and some breath! All you have to do to burn calories is keep your heart rate up for 30 minutes. It's easier to do this when you're jogging, and can catch a breath. Running is also harder on your legs, so be careful! If you go over your target heart by too much you'll see less results. Go to google and learn more about what your targeted heart rate is!!! Happy Jogging!
Labels: brown sugar, dinner, eating healthy, fish sauce, freshness, jogging, juice, larb, lemo, lime, night, parsley, refreshing, routine, serrano, shallot, sunday, turkey, zest
¶ Monday, January 04, 2010 0 Comments
Thursday, December 31, 2009
Happy New Year!!!
I always feel that it's extremely important to establish goals for yourself and work hard to achieve them. If there is one thing I know, I know that the feeling of not being motivated is one of the worse. It can totally effect your entire well-being. It's so uncool! So, get motivated and make some New Year's resolutions!
Here's mine:
1. Starting Traditions
2. Eating Healthier
3. Exercising More
4. Waking up earlier, to share a moment with the husband, watching the news, eating breakfast, etc.
5. Getting to work earlier
6. Family Planning
7. Finish the home construction
8. Sell the house
9. Buy a new home
10. Get better insurance!
Everyone have a safe and Happy New Year... see you all in 2010!!!
Here's mine:
1. Starting Traditions
2. Eating Healthier
3. Exercising More
4. Waking up earlier, to share a moment with the husband, watching the news, eating breakfast, etc.
5. Getting to work earlier
6. Family Planning
7. Finish the home construction
8. Sell the house
9. Buy a new home
10. Get better insurance!
Everyone have a safe and Happy New Year... see you all in 2010!!!
Labels: new year, resolution
¶ Thursday, December 31, 2009 0 Comments
Tuesday, December 29, 2009
Healthy Habits for Couples!
At some point everyone in a committed relationship questions "why don't we act in that loving way we did 5, 10, 15 years ago?" Well, the answer is probably you got busy, tired and comfortable! Here are a couple things that me and my husband of 3+ years (total of 9 years) do to keep things sweet!
1. Hold hands while you walk.
2. Cook dinner together! Incorporate both your tastes and styles in a meal... Teamwork!
3. Go to sleep at the same time each night.
4. Wake up together, smile and hug each other!
5. Be honest. It's the best policy! Also be willing to forgive.
6. Compromise more... Relationships are all about give and take.
Recently, my husband and I stopped running because he likes to run late at night, right before bed and I like to run right when I get home from work. So, we stopped running in order to avoid conflict. Exercise is such a great way to relieve stress and feel good about yourself, so we made a compromise. Every other day we'll run at my convenience and every other day we'll run at his... Problem solved :-)
7. Focus on the good, not the bad.
Yes, it's easy to critisize all the bad things because when things are going good, what is there to say, right? Wrong! It's okay to give constructive cristism, but make sure you acknowledge and reward all the good things. Be positive and appreciative!
8. Say "Goodnight" to each other. Always!
9. Hug or Kiss each other as a greeting after a long day or time apart.
10. Check in with each other during the day. Do it by phone. It's much more personable.
1. Hold hands while you walk.
2. Cook dinner together! Incorporate both your tastes and styles in a meal... Teamwork!
3. Go to sleep at the same time each night.
4. Wake up together, smile and hug each other!
5. Be honest. It's the best policy! Also be willing to forgive.
6. Compromise more... Relationships are all about give and take.
Recently, my husband and I stopped running because he likes to run late at night, right before bed and I like to run right when I get home from work. So, we stopped running in order to avoid conflict. Exercise is such a great way to relieve stress and feel good about yourself, so we made a compromise. Every other day we'll run at my convenience and every other day we'll run at his... Problem solved :-)
7. Focus on the good, not the bad.
Yes, it's easy to critisize all the bad things because when things are going good, what is there to say, right? Wrong! It's okay to give constructive cristism, but make sure you acknowledge and reward all the good things. Be positive and appreciative!
8. Say "Goodnight" to each other. Always!
9. Hug or Kiss each other as a greeting after a long day or time apart.
10. Check in with each other during the day. Do it by phone. It's much more personable.
Labels: bedtime, cookbook, couples, dinner, eating healthy, goodnight, habits, kiss, love, relationships
¶ Tuesday, December 29, 2009 0 Comments
