May 16, 2008 at 10:10 pm · Filed under Food and tagged: chicken mex, Chicken recipe, Fitness Foods, fitness recipes, Health mex, healthy mexican food
*By using nonfat sour cream and yogurt, this recipe greatly reduces the amount of fat in the dish.
INGREDIENTS
- 1-1/2 cups cooked chicken breast, shredded into bite-sized pieces
- 4 cups torn fresh spinach leaves
- 2 green onions, thinly sliced
- 1 (8 oz) carton of nonfat sour cream
- 1/4 cup plain, nonfat yogurt
- 2 tablespoons whole grain flour
- 1/4 teaspoon ground cumin
- 1/4 teaspoon salt
- 1/2 cup 1% milk
- 1 jalapeño pepper, seeded and minced
- 6 whole wheat tortillas, 6-8 inches in diameter
- 1 1/2 low fat shredded cheddar cheese
DIRECTIONS
- In a medium sized saucepan, cook fresh spinach with a small amount of water, covered, for 5 minutes on medium-high heat.
- In a large bowl, combine cooked chicken, spinach and green onions. Mix well and set aside.
- Make the sauce: In a medium sized bowl, combine sour cream, yogurt, flour, cumin and salt. Add milk and jalapeño pepper and mix well.
- Pour half the sauce into the chicken and spinach mixture and mix well. Divide the filling among the tortillas. Fold opposite ends of a tortilla up about 1 inch over filling then fold the left and right sides over the folded end, overlapping.
- Place filled tortillas, seam sides down on an (ungreased) rectangular baking dish.
- Spoon remaining sauce over the tortillas and bake, uncovered, in a 350° F oven for about 20 minutes or until heated through.
- Sprinkle with cheddar cheese and let stand for 5 minutes.
- Top with salsa and chopped green onions as desired and serve.
APROX NUTRITION INFO
Calories: 351.5
Fat: 9.8 g
Carbohydrates: 30.5 g
Protein: 36.2 g
Serves: 6
May 15, 2008 at 8:50 pm · Filed under Food and tagged: Coca-Cola, Coke, Dr. Pepper, Exercise, Fitness, Pepsi, Pepsi-Cola, Soda, Soda and Fitness, Soda Pop, Sonic, Sprite, Woman, Women
Studies now link an increase in certain health risks with the consumption of soda. For four years, researchers tracked the soda drinking habits of 50,000 women. When women went from drinking one regular soda drink a week to at least one a day, they gained an average of 10 pounds during the four year period.
An increase in body weight was also seen when consuming fruit drinks, but not with diet soft drinks. In another study of 90,000 women, those who drank soda or fruit drinks daily had about twice the risk of developing diabetes compared with those who drank soda less than once a month. (Time to re-think those 44oz “happy hour” drinks at your local Sonic or Big Gulp)
Currently, the federal government is considering its first-ever warning that soft drinks can cause unhealthy weight gain. While soda sales have nearly doubled during the past 20 years, so has the percentage of obesity. Battle lines are being drawn and the debate is heating up.
Here are some questions to ask yourself:
- Should a warning be issued concerning weight gain and soda consumption?
- Should there be a ban on soda commercials during children’s television programs?
- Should soda be eliminated at school? Currently the sale of soda helps fund many school activities.
- Most importantly, Ask yourself just how much soda do you consume in a week? (Or per day for those soda addicts)
May 14, 2008 at 9:34 pm · Filed under Food, Product Reviews, Uncategorized and tagged: barnes and nobel, book review, children, eat this not that, fast food, food comparisons, food guide pyramid, msnbc
According to the new book “Eat This, Not That!” by David Zinczenko and Matt Goulding, the average kid today consumes 180 calories more a day compared to kids in 1989. People wonder where all of those extra calories go,unfortunately with the sluggish inactive lifestyle that many of todays youth have, they turn into some pretty staggering health consequences.
For example, only 2 percent of children between the ages of two and 19 are getting their five main recommendations for a healthy diet (laid out in the USDA’s Food Guide Pyramid). What’s worse, a study of 4,000 children of that same age group showed that the overwhelming bulk of their nutrients come from fortified cereals and fruit drinks. And 25 percent of kids’ vegetable intake comes from french fries. If kids are relying on Frosted Flakes, Hawaiian Punch and the deep fryer for their nutrients, then we know there’s a problem.
The best thing about this book is that it acknowledges indulgence and a tendency to eat out instead of in. They don’t say “Don’t eat out!” Instead they tell you the best way to indulge without going overboard. This is a book that recognizes American eating habits and then gives us the option to choose something healthy. It is a great reference guide and eye opener for all parents who are trying to be more proactive in what their families (and Children specifically) are eating.
This book seems to be catching a wave since I first heard of it on the mns.com web site ( http://today.msnbc.msn.com/id/23503078/?pg=4#TDY_MH_Kids ) I then decided to check it out at my local book store. When going to Barnes and Noble this book had a list of buyers with this on order. To read more on what this book is about or to order a copy for yourself you can visit www.barnesandnoble.com (search words: Eat this Not that).
May 13, 2008 at 9:11 pm · Filed under Uncategorized and tagged: Cardio, cardiovascular, hiking, managing your cardio, percieved exertion, Running, walking, Women
What rate of perceived exertion (RPE) means.
The rate of perceived exertion is used to gauge your intensity in cardio workouts. Here are some distinct levels. Typically after RPE 6-7 you cross your anaerobic threshold and this is when your body stops using your body fat as it’s primary source of energy.
RPE 1-2: very easy; you can converse with no effort.
RPE 3: Easy; you can converse with almost no effort.
RPE 4: Moderatly easy; you can converse comfortably with little effort.
RPE 5: Moderate; conversation requires some effort.
RPE 6: Moderatly hard; conversation requires quit a bit of effort.
RPE 7: Difficult; conversation requires a lot of effort.
RPE 8: Very difficult; conversation requires maximum effort.
RPE 9-10: Peak effort; no-talking zone.
For your reference when reading www.shape.com or Shape Magazine.
May 12, 2008 at 2:46 pm · Filed under Food and tagged: Anti oxidants, Fitness Foods, food pyramid, Fruits, Healthy Snacking, raw foods, USDA, veggies
Our bodies crave fruits and vegetables more than just about any other food because we tend to get far fewer of them than we need. We often think we’d survive just fine on 2-3 servings a day or less. The Centers for Disease Control and Prevention and the USDA both recommend at least 5 servings per day! What you’re missing could be the difference between just surviving and seeing the results!
With just a little thought and small effort in snack preparation, you can make these nutritious foods more convenient and more accessible.
Our Tips:
- Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.
- Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit.
- Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.
- Use chunky salsa instead of thick, creamy snack dips.
- Drink 100% juice instead of addictive coffee, tea, or soda.
- Going out to lunch? Take a trip to the grocery salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon and cheese.
- Add fresh veggies to any pasta dish. It’s an easy way to get in another serving of vegetables.
- Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table. If you see them, you will eat them!
- Dried fruit is just as portable as potato chips and less messy. It tastes especially good when added to basic trail mix.
- When cooking vegetables, makes 2-3 times more than you need and immediately store the extra away for tomorrow. It’ll save you time later on.
- Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups.
- If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.
- Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
- Frozen fruits are nearly as healthy as the fresh stuff, and only take minutes to prepare.
- Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad.
- Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.
Besides being packed full of nutrients, fruits and vegetables can also be quite filling. They may even ward off any empty calorie snacking that might follow!
May 11, 2008 at 7:37 pm · Filed under Uncategorized and tagged: Bulking up with weights, Fitness, Women, Women and Weight Lifting, Working out
While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle is more dense than fat, women tend to lose inches when they strength train.
So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help women to slim down! Women, in fact, are more likely to tone up from a strength training program rather than bulk up. Research shows that women can add up to 35% lean muscle and end up looking thinner, feeling stronger and being firmer.
Our society and pop culture seem to associate weight training with oversized muscles, but that’s just one avenue, which is extremely difficult for most people (including men) to achieve.
Women with an intense fear of becoming large (likely due to these images, bodybuilding magazines, and myths) as a result of weight training are at a disadvantage when it comes to their health.
The problem most women run into isn’t building too much muscle, but not building enough. This sets them up for increased risk of osteoporosis later in life, as well as a reduction in muscle mass of about 2-5% per year, which has an adverse affect on metabolism (and can result in weight gain).
-LK36
May 9, 2008 at 7:48 pm · Filed under Food and tagged: Clean Diet, Clean Food, Detox, Detox Diet, Detox Foods, diet, Eat Clean, Fitness, Foods, healthy, Vegetables, Women
Consuming a raw food diet is beneficial to your health for numerous reasons. Raw food is easier to digest than cooked or processed foods and it is almost entirely usable by the body. Cooking destroys enzymes and can deplete vitamins and other important nutrients while also creating harmful free radicals.
All chemical activity within the body relies on the actions of enzymes, eating a diet of mostly cooked and/or processed foods requires your enzymes to work overtime to digest and assimilate the few available nutrients. Because raw foods contain all of the enzymes necessary for their digestion and the body can produce and use enzymes solely for maintenance and repair.
It can also be used as a “quick fix’ weight loss solution!
Your Top 10:
Green leafy vegetables: Eat them raw, throw them into a broth, add them to juices. Their chlorophyll helps swab out environmental toxins (heavy metals, pesticides) and protects the liver.
Lemons: You need to keep the fluids flowing to wash out the body and fresh lemonade is ideal. Its vitamin C, considered the detox vitamin, helps convert toxins into a water-soluble form that’s easily flushed away.
Watercress: Put a handful into salads, soups, and sandwiches. The peppery little green leaves have a diuretic effect that helps move things through your system. And cress is rich in minerals too.
Garlic: Add it to everything — salads, sauces, spreads. In addition to the bulb’s cardio benefits, it activates liver enzymes that help filter out junk.
Green tea: This antioxidant-rich brew is one of the healthiest ways to get more fluids into your system. Bonus: It contains catechins, which speed up liver activity.
Broccoli sprouts: Get ‘em at your health-food store. They pack 20 to 50 times more cancer-fighting, enzyme-stimulating activity into each bite than the grown-up vegetable.
Sesame seeds: They’re credited with protecting liver cells from the damaging effects of alcohol and other chemicals. For a concentrated form, try tahini, the yummy sesame seed paste that’s a staple of Asian cooking.
Cabbage: There are two main types of detoxifying enzymes in the liver; this potent veggie helps activate both of them. Coleslaw, anyone?
Psyllium: A plant that’s rich in soluble fiber, like oat bran, but more versatile. It clean up toxins (cholesterol too) and helps wipe them out. Stir powdered psyllium into juice to help cleanse your colon, or have psyllium-fortified Bran Buds for breakfast.
Fruits: They’re full of almost all the good things above: vitamin C, fiber, nutritious fluids, and all kinds of antioxidants. Besides, nothing tastes better than a ripe mango, fresh berries, or a perfect pear.
May 8, 2008 at 7:26 pm · Filed under Food, Uncategorized and tagged: calories, diet, dietitian, eating habits, Exercise, metabolism, mini meals
So what’s with metabolism? A faster metabolism may make weight management easier, because you may burn more calories even when at rest. While there are some factors surrounding metabolism that are impossible or difficult to change—age, heredity, hormones, certain medications, and medical conditions such as hypothyroidism—there are ways you can give yourself a boost.
Tone Up: You can boost your metabolism by building muscle mass through exercise and physical activity. The more muscle mass you have, the higher your caloric burn rate will be throughout the day. On the flip side, under-used muscles can fill up with fatty deposits and become less metabolically active. (Hello Cottage Cheese!)
Boost your exercise benefit: You already know that you burn calories when you exercise. But did you know that you may continue to benefit from your workout and burn calories for a few hours after you’ve packed away the gym shorts? You can try splitting your physical activity into two moderately paced half-hour sessions each day. For example, take a brisk walk or do some other aerobic exercise in the morning, then focus on strengthening your core muscles in the afternoon or evening. This split strategy may help keep your metabolism higher.
Eat sensibly and eat well: Going on “crash” or very low-calorie diets can slow down your metabolism. Your best bet is to watch portion sizes and eat a well-balanced diet . If you need help with creating a more healthy diet I suggest making an appointment with a registered dietitian for help getting started.
Don’t skip Meals: Go for mini meals. They’re not for everyone, but eating five or six mini meals instead of three squares may help you keep your metabolism humming throughout the day. Consult you physician and or a dietitian before changing your eating habits. It is important that your calories and nutritional quality have to remain the same whether you’re eating three meals or six. But if you’re disciplined, this strategy may help you feel less hungry between meals, so you’re less likely to overeat.
May 7, 2008 at 10:48 pm · Filed under Food
Prep: 10 min
Cook: 3 min
INGREDIENTS
- 2 tablespoons green peppercorns, drained
- 1 cup coarsely chopped cilantro
- 1 tablespoon olive oil
- 1 pound Chinese yardlong beans
- 4 cloves garlic, finely chopped
- 2 teaspoons brown sugar
- 1 small red chile pepper, seeded and chopped fine
- 2 tablespoons water
DIRECTIONS
- In a small bowl, using the bottom of a glass or jar, crush the peppercorns into a coarse pulp. Stir in the cilantro.
- Heat oil in a large wok or skillet over medium-high heat. Stir in beans, garlic, brown sugar, chile pepper, peppercorns and cilantro. Stir-fry for 45 seconds. Pour in the water and cover to steam for about 2 minutes. Serve immediately.
May 6, 2008 at 9:32 pm · Filed under Food, Uncategorized and tagged: chicken, chicken dinner, chicken pizza, fast food bad, fast food history, fast food list, fast food problems, food pyramid, Healthy dinner, healthy fast food meal, healthy mexican food, mexican food, no fast food, no more fast food, pizza recipes, quick dinners
Here’s a simple method for making homemade pizza–it can be on your table in 40 minutes!
This recipie is brought to you by www.eatbetteramerica.com
Prep Time: Approx 20min
Start to Finish: Approx 40min
Makes 6 servings
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1 1/2
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cups all-purpose flour
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1
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tablespoon sugar
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1 1/4
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teaspoons active dry yeast
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1/4
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teaspoon coarse salt (kosher or sea salt)
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3/4
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cup warm water
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1
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tablespoon olive oil
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1/3
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cup yellow cornmeal
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| |
Additional cornmeal
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1 1/2
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cups Mexican cheese blend (6 oz)
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1 1/2
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cups shredded cooked chicken breast
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1
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can (14.5 oz) organic fire roasted diced tomatoes or plain diced tomatoes, drained
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1/2
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medium yellow bell pepper, chopped (1/2 cup)
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1/4
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cup sliced green onions (4 medium)
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1/4
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cup chopped fresh cilantro
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1.
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Heat oven to 450°F.
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2.
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In medium bowl, stir together 3/4 cup of the flour, the sugar, yeast and salt. Stir in warm water and oil. Beat with electric mixer on low speed 30 seconds. Beat on high speed 1 minute. Stir in 1/3 cup cornmeal and remaining 3/4 cup flour to make a soft dough. On lightly floured surface, knead dough until smooth and elastic, about 5 minutes. Cover and let rest 10 minutes.
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3.
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Spray large cookie sheet with cooking spray; sprinkle with additional cornmeal. Press dough into 14×10-inch rectangle on cookie sheet; prick with fork. Bake 8 to 10 minutes or until edges just begin to turn brown. Sprinkle with 1/2 cup of the cheese blend. Top with chicken, tomatoes and bell pepper. Sprinkle with remaining 1 cup cheese. Bake 6 to 8 minutes longer or until cheese is melted and edges are golden brown. Sprinkle with green onions and cilantro.
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High Altitude (3500-6500 ft): No change.
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Estimated Nutritional Information
1 Serving: Calories 340 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 55mg; Sodium 360mg; Total Carbohydrate 35g (Dietary Fiber 2g, Sugars 5g); Protein 22g, Percentage Daily Value Est: Vitamin A 10%; Vitamin C 25%; Calcium 25%; Iron 15% Exchanges: 2 Starch; 0 Other Carbohydrate; 1 Vegetable; 2 Lean Meat; 1 Fat, Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
My Pyramid Servings: 1 oz-equivalents Meat & Beans, 1/2 c Vegetables, 1/2 c Dairy, 1 tsp Fats & Oils, 2 oz-equivalents Grains
May 6, 2008 at 8:59 pm · Filed under Food, Product Reviews, Uncategorized and tagged: allergen warnings, calories, cholestrol, fast food, fast food bad, fast food history, fast food list, fast food problems, fat, fiber, Fitness, food facts, food guide pyramid, food labes, healthy fast food meal, ice cream, Labes, nutrition facts, vitamins, weight loss, weight management
Are you confused on what the food manufacturers are giving as descriptions or are trying to give you as information on what you are buying? If you are as confused as most people, here are a few “definitions” for those who are trying to make the effort and watch what they eat.
Serving Size
The first line defines what makes up one serving of the food by weight (grams) or measure (1/2 cup). When comparing choices, be sure the serving size is the same for a fair comparison of calories and nutrients.
Serving per Container
The second line tells the number of servings found in the container. Most packages contain more than one serving. Just because a food item is packaged in 1 package, it does NOT mean that 1 or each package is 1 just serving. Even the one Pint Ice Cream container from Ben and Jerry’s holds 4 servings.
Amount per Serving
The next set of information is spelled out based on the serving size declared above.
Calories
The calories on the label are based on the amount in one serving—but most packages contain multiple servings(ie; earlier info listed above). To figure out the total calories in the package, you’ll need to do some math. For example, a 3-oz bag of chips may contain three servings at 160 calories each—which means 480 calories for the entire bag.
Calories from Fat
Nutrition labels list the number of calories contributed by the fat in the food. Fat provides more calories per amount than carbohydrate or protein—and its consumption may be linked to disease—so be sure to balance high-fat foods with foods that contain lower amounts of fat.
Fat and Cholesterol
The label shows the amount of fat present in the food. Because there are different kinds of fat, the label lists amounts of saturated, trans, polyunsaturated, and monounsaturated fats, followed by the amount of cholesterol.
Fiber
Fiber is part of the carbohydrate present in foods. Look for foods that are rich in fiber—those containing 5 grams of fiber or more per serving or good sources at 3 g of fiber per serving.
Percent Daily Value (%DV)
The % Daily Value (%DV) listed next to various nutrients is based on a 2,000-calorie diet. Look for foods with smaller amounts of fat, saturated fat, and sodium. And choose options with higher percentages of fiber, vitamins, and minerals.
Vitamins and Minerals
Amounts of vitamin A, vitamin C, calcium, and iron are listed as %DV on nutrition labels—but other nutrients may be listed too, if they are present. Nutrients with 10%DV are good sources while 20%DV or more indicates an excellent source.
Ingredients
Ingredients are listed by weight. The ingredient with the greatest weight (or greatest amount of product used) is shown first; the ingredient with the smallest weight is listed last. If you’re looking for whole grains, choose foods with “whole” before the grain, as in whole wheat or whole oats, as the first or second ingredient.
Allergen Warning
As allergy concerns increase, so has allergen information on packaging. Good news: A 2006 FDA rule mandates that foods contain warnings (below the ingredient list) for the presence of potential allergens (milk, tree nuts, peanuts, soy, wheat, egg, shellfish, or fish).
Allergen Warning
As allergy concerns increase, so has allergen information on packaging. Good news: A 2006 FDA rule mandates that foods contain warnings (below the ingredient list) for the presence of potential allergens (milk, tree nuts, peanuts, soy, wheat, egg, shellfish, or fish).
May 5, 2008 at 8:59 pm · Filed under Food and tagged: Chinese, Chinese Dinner, fast dinner, fast food bad, fast food history, fast food list, fast food problems, fish, Healthy dinner, healthy fast food meal, stir fry, vegatables
Serves: 2
Ingredients
1 cup Chinese julienned cabbage
1 cup julienned Bok Choy
1 cup bean sprouts
1 cup Chinese long green beans
½ cup julienned carrots
1 teaspoon chopped ginger
1 teaspoon chopped garlic
1 teaspoon soy sauce
½ teaspoon sesame oil
1 tablespoon Chicken Stock
8 ounces salmon fillet, grilled
Directions
· Grill salmon for 3 minutes on each side. Finish in a 350-degree oven for 5 minutes.
· Heat wok, and add sesame oil.
· Then, add long green beans, followed by carrots, bean sprouts, cabbage, bok choy, ginger, and garlic. Sauté over medium heat for 1 minute.
· Add chicken stock and soy sauce and cook until vegetables are tender.
· Serve immediately with grilled salmon.
May 2, 2008 at 11:45 am · Filed under Uncategorized and tagged: Abducted Child, Amber Alert, children, Department of Justice, Family, National Center for Missing and Exploited Children, Parents, Safety, The Wireless Foundation
I have recently came across a billboard for Wireless Amber Alerts. In today’s world we can put the word out quicker about an abducted child. Not everyone is on the freeway to see those information boards when an amber alert is posted. Sometime the vehicle being looked for might be on surface streets in a parking lot, etc. There is a new way to communicate to the nation and save a child’s life! You can register your mobile phone at www.wirelessamberalerts.com . Your number will not be given to a third part or sold for marketing. If your a parent this could save your child’s life someday. Lets do everything we can to keep them safe. Thanks everyone
-LK36
April 29, 2008 at 8:00 am · Filed under Uncategorized and tagged: accidents, children, Fitness, kids fitness, Treadmill
April 28, 2008 at 9:50 pm · Filed under Stretching and tagged: back, bad backs, breaks, computer, corporate jobs, desk, desk jobs, functional, headache, headaches, neck, posture, Stretching, tension headaches, tight necks, work
Too many hours spent hunched in front of a computer does a number on your neck, back, and posture…not to mention some cool headaches from time to time. When your arms are in front of you all the time, your chest gets tighter and tighter as well as your back being constantly stretched forward.
If you are someone who works at your desk for over 3 hours a day you need to pause once an hour to open your posture back up. Stretch your chest using the wall and side to side neck stretches. (if you have access to a trainer ask them about proper form when stretching the neck and chest.) For those of you that do not, 1. simply sit up straight and tilt your head to each side, and front and back, hold each position for 15-20 seconds. 2. For the chest stretch on the wall simply grab a door jam and turn away from the arm grabbing the jam. Be sure to ease into the stretch. It should feel uncomfortable but not hurt. Remember to breathe, please do not hyperventilate
Now for you corporate athletes…your gym workouts should combat your posture your in all day. If your workout does not address your posture and correct the tightness, please see a trainer and get on the right track, you may be a type A personality…that is in your corporate world your type A…let the expert at the health club take the type A role and fix you so you can keep driving corporate America
As usual please feel free to ask questions if you have any…don’t be shy
-LK36
April 27, 2008 at 11:56 am · Filed under Food and tagged: chicken, dinner, dinner for two, Exercise, fast food bad, fast food history, fast food list, fast food problems, Fitness, healthy, healthy fast food meal, recipes, rice, side dishes, Women
Serves 2
Prep Time: 10 Minutes
Cooking Time: 30 Minutes
1 teaspoon olive oil
1/4 cup finely chopped onion
1/4 cup finely chopped carrot
1/4 cup finely chopped celery
1 garlic clove, minced
1/2 teaspoon dried thyme
1/4 cup dried cranberries
1 cup low-sodium chicken broth
3/4 cup wild rice, rinsed under cold water
Heat olive oil in a medium saucepan. Add onion, carrot, celery, and garlic, and saute’ until softened. Add thyme, dried cranberries, and broth.
Add rice to the vegetables and cook according to rice package directions (about 30 minutes). Serve as a side dish with a Cornish game hen.
Nutrition Rankings (aprox) per serving: (1/2 hen, 1 1/2 cups of rice):465 Calories, 7g fat(14% of calories), 2g saturated fat, 57g carbohydrates, 34g protein, 5g fiber, 55mg calcium, 3mg iron, 102mg sodium.
April 19, 2008 at 12:39 pm · Filed under Uncategorized and tagged: Afganistan, Combat, Enlisting, Government, Iraq, Lions for Lambs, Media, News, Politics, Robert Redford, Students, Tom Cruise, US ARMY
Hey everyone,
Sorry I was missing for awhile, I have been busy with clients, students, and arguing some traffic tickets
I came across a movie that really moved me in quite a few ways. It is Lions for Lambs by Robert Redford. It stars Robert Redford, Tom Cruise, and Meryl Streep. Those of you interested in politics, government, international relations, news media, and war this is a must see. There is also a very good idea brought up in the movie about what we should do with the Junior year in American High Schools. Attached is the part of the movie discussing this issue.
http://www.youtube.com/watch?v=j_V00FIePek
Click on the link above to see the students discussing the idea. Thanks you all for your time.
-LK36
March 24, 2008 at 9:48 pm · Filed under Uncategorized and tagged: High Altitude, Mountain Sickness, NAU, Symptoms, Training
This Column goes out to someone who recently went to visit a high altitude city and tried to workout right off the bat….but almost ended up right on the floor….
WHAT IS MOUNTAIN SICKNESS ?
Mountain sickness is the name given to a cluster of symptoms that occurs in some individuals after rapid ascent to high altitude. Mild forms of the illness may affect up to 50% of people traveling to altitudes above 14,000 ft.
Severe forms of the illness may be life threatening because of pulmonary or cerebral edema. Symptoms of headache, malaise, and decreased appetite are fairly common amongst individuals traveling to altitudes greater than 8,000 ft — although this can occur at lower altitudes. The mild forms of mountain sickness can usually be treated with rest, hydration, analgesics (eg. ibuprofen), and alcohol avoidance. If you are already experiencing these symptoms do not go to higher altitudes. Individuals who have already experienced an episode of mountain sickness are at risk for future trips and should seek medical advice.
Severe forms are characterized by severe shortness of breath, cough, severe headache, confusion, or hallucinations. This may progress to coma and death. This is a medical emergency. Immediate descent to lower altitude, administration of oxygen, and medical attention are required.For more indepth information on the effects of Higher Altitudes please visit http://www.hastc.nau.edu/frameset-altitude.html
March 24, 2008 at 7:29 pm · Filed under Food, Uncategorized and tagged: cooking for two, diets, dinner alternatives, dream dinners, family meals, fast food bad, fast food history, fast food list, fast food problems, franchising, good food fast, health food, healthy fast food meal, Low calorie meals, meal assembly, meal preperation
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Prep Time:20 min
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Start to Finish:55 min
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makes:6 servings
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| 6 |
boneless skinless chicken breasts (about 5 oz each) |
| 1 |
box (10 oz) Cascadian Farm® frozen organic cut spinach, thawed, well drained |
| 2 |
oz 1/3-less-fat cream cheese, softened |
| 1/4 |
cup shredded Parmesan cheese |
| 1/2 |
teaspoon dried basil leaves |
| 1 |
clove garlic, finely chopped |
| 1/4 |
cup fat-free egg product |
| 12 |
stone-ground wheat crackers, crushed (about 1/2 cup) |
| 1 |
teaspoon dried basil leaves |
| 1/2 |
teaspoon pepper |
| 1 |
cup Muir Glen® organic Italian herb pasta sauce |
| 1/4 |
cup shredded mozzarella cheese (1 oz) |
| 1. |
Heat oven to 375°F. Spray 13×9-inch (3-quart) glass baking dish with cooking spray. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick. |
| 2. |
In medium bowl, mix spinach, cream cheese, Parmesan cheese, 1/2 teaspoon basil and the garlic until blended. Spread about 1 tablespoon spinach mixture over each chicken breast; roll up tightly. If necessary, secure with toothpicks. |
| 3. |
In small shallow bowl, place egg product. In another small shallow bowl, mix cracker crumbs, 1 teaspoon basil and the pepper. Dip each chicken breast into egg product; coat with crumb mixture. Place seam side down in baking dish. |
| 4. |
Bake uncovered 20 minutes. Pour pasta sauce over chicken; sprinkle with mozzarella cheese. Bake 10 to 15 minutes longer or until thermometer inserted in center of chicken reads 165°F. Remove toothpicks from chicken before eating. |
| Bake uncovered 25 minutes. Add sauce and cheese; bake 8 to 12 minutes. |
290 ( 100); 11g ( 4 1/2g, 0g); 100mg; 450mg; 10g ( 2g, 3g); 38g 80%; 2%; 15%; 15% 1/2 ; 0 ; 0 ; 5 ; 1 1/2 1/2
MyPyramid Servings 1/2 c Dairy, 4 oz-equivalents Meat & Beans
March 10, 2008 at 8:34 pm · Filed under Uncategorized and tagged: Body and Mind, Brain, Discovery Channel, Exercise, FireFighters, Heat and Brain, NASCAR, Power of the Brain, sports, Survival, The Human Brain
Hey everybody,
So those of you that personally know me, know how often I say “the human Brain is the smartest thing on the planet!” It has always been an inside joke between me, clients, and students. Well, last night I watched a show on the Discovery Channel called The Human Body: Pushing The Limits, characteristics that make the human brain powerful.
I am not sure if it was a one time show (I do know this will be replayed until tomorrow but you can check times and TV schedules at Discoverychannel.com), but if it is an on-going new show, I am one loyal viewer from now on! The episode that I was watching was covering the Brain and Reaction, with a Team of Firefighters trapped in a forest fire, Hunger and Choices, Hunger/Starvation Mode/ and Energy Conservation, NASCAR and Drivers Brains Over Heating, Dreaming, (That there is no explanation as to why the brain dreams), and Einstein’s formula (E=MC2) and how it came to him in a dream were he was ridding a sleigh @ the speed of light.
It is clear that no organ is more mysterious than the brain. It truly is powerful and you can control more than you know about your body. I know I am a nerd, but non the less it was a great show. I recommend finding this episode and watching it at www.dsc.discovery.com/video/ .
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