keene36fitness…fitness 4 all
Lance W. Keene, NASM-CPT, BodyBugg-Practitioner, Apex Fitness-Fitness ProfessionalArchive for Food
Dragon Fruit Sorbet
Ingredients:
2 Dragon fruits
3/4 Cup of cold water
1 Tablespoon of Lime Juice
1 Tablespoon Agave Nectar
Directions:
Cut the Dragon fruit in half. Scoop out the insides. Reserve the halves for serving, if desired.
Place the halves in the freezer until ready for serving, to help them maintain thier shape.
Place the pulp, agave nectar, lime, and water in a blender. Pulse until smooth.
Pour into an ice cream maker until frozen.
Spoon into halves to serve. if you are not ready to serve, wrap plastic wrap around them and place them in the freezer until ready to serve.
Must do:
Enjoy 
Eating and Pregnancy…What to do.
It’s okay to give in to the occasional craving for Twinkies or ice cream, as long as you make smart choices about the nutrients you consume overall. Follow our eat-right guidelines to stay healthy yourself, and to help your unborn baby grow.
Concentrate on carbohydrates.
Bread, rice, pasta, cereals, fruits, and vegetables are your body’s primary sources of fuel and should provide more than half of your daily calories. Try to have at least nine servings of whole-grain foods, four servings of vegetables, and three servings of fruits to give you not only energy but also fiber, vitamins, and minerals. Instead of grabbing a candy bar, satisfy your sweet tooth with fruits that are rich in vitamin C, such as oranges, berries, and melon. Also, vary your vegetable choices to include those that are dark-green and leafy (spinach, broccoli), deep-yellow or orange (carrots, sweet potatoes), and starchy (potatoes, corn).
Eat meat — and other protein sources.
Protein maintains muscles, and manufactures cells, enzymes, and hormones. It also helps produce the extra blood you need for your baby to develop normally. Poultry, fish, lean meats, low-fat dairy products, and some combinations of grains and legumes, such as rice and chickpeas or black beans, are packed with protein. Eggs and nuts are good sources, too. Aim to include at least three servings of poultry, fish, meat, or legumes, and three or four servings of low-fat or nonfat milk, yogurt, or cheese in your diet every day.
Go for the fats in fish.
Fish is loaded with omega-3 fatty acids, which are instrumental to your baby’s vision and brain growth. They also work to improve a woman’s blood pressure, blood clotting, and immune response. All seafood provides omega-3 fatty acids, but salmon, bluefish, and trout have the highest concentrations. Restrict your consumption of swordfish and tuna to twice a week, however, because of their potentially high mercury content.
Take your vitamins.
Prenatal supplements offer vitamins and minerals that you can’t always absorb from food. These nutrients serve many functions, from releasing the energy in food to building bones and normalizing heartbeat. Plus, supplements help you meet your increased folic-acid and iron needs during pregnancy. Get your doctor’s approval of a supplement before taking it, and never take more than the recommended amount of any nutrient. Too much vitamin A, for instance, can cause birth defects. In addition, avoid all herbal supplements while you’re pregnant. Be careful when picking a supplement, if you do not know what to do go to www.apexfitness.com They have the utmost integrity when it comes to supplements.
Fuel up on folic acid.
Although folic acid, the man made form of the B vitamin folate, is important throughout pregnancy for producing red blood cells and staving off anemia and premature delivery, it’s most critical during the first month, to prevent spina bifida and other neural-tube birth defects. The Centers for Disease Control and Prevention, in fact, estimates that up to 70 percent of neural-tube defects could be prevented with adequate folic-acid intake.
Because many women aren’t aware they’re expecting until weeks into their pregnancy, it’s crucial for all women of childbearing age to get 400 micrograms (mcg) of folic acid daily. During pregnancy, the need jumps to 600 mcg. Synthetic folic acid, which also helps ward off heart disease, is absorbed at nearly twice the rate as the natural form, so get the bulk of your daily requirement in a supplement, says Ward. Breads and cereals fortified with folic acid are excellent sources, too. Lentils, spinach, asparagus, and orange juice are also high-folate foods.
Double up on iron.
Iron helps produce hemoglobin (the part of the red blood cell that carries oxygen from the lungs to the tissues), which is vital to your baby’s growth. In your last trimester, the baby builds up iron reserves to last for four to six months after birth, until she starts eating iron-rich solid foods. Fetuses are efficient parasites, If there’s not enough iron, the one who ends up deficient is the mother.
A pregnant woman needs 30 milligrams (mg) of iron daily; many prenatal supplements meet this amount. Still, aim to eat iron-rich foods, such as meat, poultry, seafood, spinach, and potatoes with the skin. Increase your body’s iron absorption by eating vitamin C-rich foods (such as broccoli, peppers, or tomatoes) at the same time. Avoid coffee and tea with meals; they inhibit iron absorption. One downside: Iron may lead to constipation. For relief, eat high-fiber foods, such as fruits and vegetables.
Bone up on calcium.
It builds your baby’s bones and teeth. If there’s not enough in your diet, the fetus will draw calcium from your bones, putting you at risk for osteoporosis later in life. You need a minimum of 1,000 mg a day.
Low-fat or nonfat milk, processed cheeses, and yogurt are great sources (about 300 mg per serving), but there are many calcium-rich nondairy alternatives: calcium-fortified orange juice or tofu; sardines and canned salmon (with the bones); and dark-green, leafy vegetables. If your doctor recommends taking a calcium supplement, steer clear of those made from bonemeal or oyster shells, since they can contain dangerous levels of lead or other pollutants, and those with added vitamin D, an excess of which can harm the fetus. If you take both calcium and iron supplements, do so at different times of day, because they can interfere with each other’s absorption.
Water is your Friend.
Your fluid needs increase during pregnancy, partly to keep pace with your burgeoning blood supply, most of which is water. Plain old H2O is your best bet for keeping up with the demand. Water also cools your body, moves nutrients and waste, prevents constipation, and provides a cushion for your baby. Drink at least eight 8-ounce cups of fluid a day; low-fat milk and juice count. A cup a day of coffee or other caffeinated beverages won’t hurt the baby, but it may dehydrate you. To find out whether you’re getting adequate fluids, check your urine: If it’s light yellow or clear, you’re drinking enough; if it’s dark yellow, drink more.
Also, because the kidneys excrete salt actively during pregnancy, be sure to include a moderate amount of iodized salt in your diet. Not consuming enough salt during pregnancy may actually predispose you to high blood pressure, and a lack of iodine can cause a form of mental retardation called cretinism in your child.
Beware the bacteria bearers.
During pregnancy, avoid soft cheeses, such as Brie, Camembert, blue, and feta. They may harbor Listeria monocytogenes bacteria, which can lead to dangerous form of food poisoning called listeriosis. (Hard, processed, cream, and cottage cheeses are okay.) Pregnant women are about 20 times more likely than other adults to get listeriosis, which can cause miscarriage, premature delivery, stillbirth, and newborn infections. Also taboo: raw or undercooked meat, poultry, seafood, and eggs, as well as unpasteurized milk and juice. All can pass along food-borne illness.
Finally, be sure to store, handle and prepare foods properly; wash utensils, cutting boards and your hands thoroughly with soap and water; and replace your sponges and dishcloths frequently.
Vary your diet if you’re a vegetarian.
Vegetarians who follow a diet that includes milk and egg products should have no trouble obtaining the necessary nutrients in pregnancy. Just be sure to eat an assortment of grains, fortified cereals, legumes, vegetables, and seeds throughout the day.
Vegans, who eat no animal products, may need vitamin B12, vitamin D, zinc, and calcium supplements prescribed by their doctors. Also, the iron found in plant foods may not be absorbed as well as the iron in meats, warranting a supplement.
If you’re a religious Muslim who doesn’t eat pork or a religious Jew who doesn’t eat pork or shellfish or combine meat and dairy products at the same meal, don’t worry. As long as a diet has a variety of foods from different food groups, you should get the nutrients you and your baby need. One caution: Some religions have fasting days, but pregnant women should never fast.
If you are lactose intolerant, opt for calcium-rich nondairy foods such as collard greens, figs, and sardines with bones; your doctor may also recommend calcium supplements. Nonprescription drops and tablets containing lactase, the intestinal enzyme that’s responsible for lactose digestion, are safe to take with dairy foods during pregnancy.
Don’t lose sleep over food.
If you can’t stand broccoli or you can’t stomach dairy products, simply find alternatives. Avoiding alcohol is absolutely paramount. But avoiding a brownie — or any other foods you enjoy — is not.
*As usual please discuss all topics with your Dr.
Feeding Your Child Athlete
All kids need to eat balanced meals and have a healthy diet. But should that balance change if your child is on a sports team or working out, Maybe. Your child needs to eat the right combination of foods to support that higher level of activity, however, that mix might not be too different than what is considered a healthy diet. Eating for sports should be an extension of healthy eating for life.
There are many “sports” foods and drinks marketed to athletes, like energy bars and gels. In general, most young athletes do not need these products to meet their energy needs. These products don’t have magic ingredients that will improve a child’s sports performance, but they can come in handy if your child doesn’t have time to prepare a healthy meal or snack.
Because athletic kids are particularly reliant on the nutrients that a balanced diet can provide, it’s usually not a good idea for them to diet. In sports where weight is emphasized, such as wrestling, swimming, dance, or gymnastics, your child may feel pressure to lose weight. If a coach, gym teacher, or another teammate says that your child needs to go on a diet, talk to your doctor first. If your doctor thinks your child should diet, the doctor can work with your child or refer you to a nutritionist to develop a plan that allows your child to work on the weight in a safe and healthy way.
What Are the Nutritional Needs of Young Athletes?
If your child is eating healthy, well-balanced meals and snacks, your child is probably getting the nutrients that he or she needs to perform well in sports. The new food guide pyramid, called My Pyramid ( www.mypyramid.com ), can provide guidance on what kinds of foods and drinks should be included in our childrens well-balanced meals and snacks.
But kids who are involved in strenuous endurance sports like cross-country running or competitive swimming, which involve 1 1/2 to 2 hours of activity at a time, may need to consume more food to keep up with their increased energy demands. Most athletic young people will naturally crave the amount of food their bodies need, but if you are concerned that your child is getting too much or too little food, you may want to check in with your child’s doctor.
Because different foods have different combinations of these nutrients, it’s important to vary your child’s meals and snacks as much as possible. It’s a good idea to make sure that your child is getting the following nutrients:
- Vitamins and minerals: Your child needs a variety of vitamins and minerals. Brightly colored foods such as spinach, carrots, squash, and peppers tend to be packed with them. It’s especially important your child get plenty of calcium and iron. Calcium helps your child build healthy bones, which are important especially if your child breaks a bone or gets a stress fracture. Calcium-rich foods include dairy products like milk, yogurt, and cheese, as well as leafy green vegetables such as broccoli. Iron helps carry oxygen to all the different body parts that need it. Iron-rich foods include red meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables, and whole grains.
- Protein: Protein can help build your child’s muscles, along with regular training and exercise. But there’s no need to overload on protein because too much of it can lead to dehydration and calcium loss. Protein-rich foods include fish, lean red meat and poultry, dairy products, nuts, soy products, and peanut butter.
- Carbohydrates: Carbohydrates provide energy for the body. Some diet plans have urged weight-conscious adults to steer clear of carbohydrates or “carbs” as they’re often called. But for a young athlete, carbohydrates are an important source of fuel. There’s not any need for your child to do any “carb loading” or eat a lot of carbs in advance of a big game, but without some of these foods in your child’s diet, he or she will be running on empty. When you’re choosing carbohydrates, look for whole-grain foods that are less processed and high in fiber, like pasta, brown rice, whole-grain bread, and cereal. Fiber helps lower cholesterol and may help prevent diabetes and heart disease.
It’s a good idea to pack your child’s meals with natural foods as much as possible. Natural foods such as whole-wheat breads and baked potatoes are more wholesome choices than heavily processed foods, like white breads and potato chips. Usually the less processed the food, the more nutritious it is. Choose products with ingredients such as whole wheat or oats rather than white flour. Encourage your child to pick up a piece of fruit, rather than a fruit drink, which may have added sugar. Remember that sugar may be listed by another name such as sucrose or fructose.
Drink Up!
It’s important for young athletes to drink plenty of fluid to avoid any heat illness and dehydration, which can zap a child’s strength, energy, and coordination and lead to other health problems.
It’s a good idea for your child to drink water or other fluids throughout the day, but especially before, during, and after periods of extended physical activity. Experts recommend that kids drink approximately 1 cup (240 milliliters) of water or fluid every 20 to 30 minutes of physical activity, depending on the child. Shorter competitions may not require drinking during the activity, but it’s important to drink water after the game or event to restore whatever fluid your child lost through sweat during the event.
Children often don’t recognize or respond to feelings of thirst. So it’s a good idea to encourage your child to drink before thirst sets in.
Although many sports drinks are available, usually plain water is sufficient to keep kids hydrated. Sports drinks are designed to provide energy and replace electrolytes – such as sodium and potassium – that athletes lose in sweat. But your child’s body typically has enough carbohydrates to serve as energy for up to 90 minutes of exercise. And in most cases, any lost electrolytes can be replenished by a good meal after the activity.
If your child participates in endurance sports such as long-distance running and biking or high-intensity exercise such as soccer, basketball, or hockey, it’s a good idea for your child to replenish his or her body throughout the event. This is because the body can use the sugar immediately as energy to make up for the depleted energy stores in the body. Soda and juice may not quench your child’s fluid needs as well because many of them have too much sugar and can upset the stomach. If your child wants juice, it’s a good idea to mix it with water to reduce the concentration of sugar.
Pressures Facing Athletes
Some school-age athletes face unique pressures involving nutrition and body weight. In some sports, it’s common for kids to feel they need to radically increase or reduce their weight to reach peak performance.
Unhealthy eating habits, like crash dieting, can also leave your child with less strength, endurance, and poorer mental concentration. Similar performance issues can come up when kids try to increase their weight too fast. When a person overeats, the food the body can’t immediately use gets stored as fat. As a result, kids who overeat may gain weight, but their physical fitness will be diminished.
If you are concerned about your child’s eating habits, it’s a good idea to talk to your child’s doctor.
Game Day
It’s important for your child to eat well on game days, but make sure your child eats at least 2 hours before the event – early enough to digest the food before game time. The meal itself should not be very different from what your child has been eating throughout training.
It should have plenty of carbohydrates and protein and be low in fat because fat is harder to digest and can cause an upset stomach.
After the game or event, it’s a good idea to make sure your child gets a well-balanced meal. Your child’s body will be rebuilding muscle tissue and restoring carbohydrates and fluids for up to 24 hours after the competition. So it’s important that your child get plenty of protein, fat, and carbohydrates in the postgame hours.
And remember, when packing your child’s bag for the big day, don’t forget the water bottle or the sports drink.
Meal and Snack Suggestions
You can’t make up for a poor diet on game day, so it’s important to feed your child healthy meals and snacks on a consistent basis, even during the off-season. That will provide a solid foundation whenever your child heads out for a competition.
Breakfast might include low-fat yogurt with some granola or a banana. Lunch might include bean burritos with low-fat cheese, lettuce, and tomatoes. A turkey sandwich and fruit may also be a hit. Dinner might be grilled chicken breasts with steamed rice and vegetables or pasta with red sauce and lean ground beef, along with a salad. Snacks might be pretzels, raisins, and fruit.
Foods Dense In Nutrients
These nutrient dense foods benefit the body in so many ways. They power your brain, and correctly and efficiently fuel your body. Nutrient dense foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections.
Always try to include them when planning your meals and snacks for the day!
ASSORTED
- Extra virgin olive oil
- Black olives
- Dark (not milk) chocolate
- Green tea
- Salsa
- Calcium-fortified juice
DAIRY
- Skim or 1% milk
- Low fat yogurt with active cultures
- Low fat cottage cheese
- Meats and Seafood
- Fresh fish, non-breaded
- Salmon, canned or fresh
- Tuna, canned or fresh
- Lean, fresh beef, poultry or pork
- Eggs
- Veggie burgers
- Nuts and seeds
FRUITS
- Apples
- Red grapefruit
- Melons, any kind
- Dried apricots
- Red grapes
- Prunes
- Oranges
- Berries, any kind
GRAINS
- 100% whole wheat bread, bagels, pitas
- Whole wheat pasta
- Cornmeal
- Millet
- Bulgur
- Brown rice
- Whole wheat pancake mix
- Oatmeal
- Shredded Wheat
- Dry cereal with 5 grams fiber
- Low fat Triscuit crackers
- Wasa fiber rye crackers
VEGETABLES
- Red, yellow, and orange peppers
- Mushrooms
- Romaine Lettuce
- Carrots, baby and regular
- Kale and other greens
- Garlic
- Onions
- Broccoli
- Cauliflower
- Sweet potatoes
- Spinach
- Green onions
- Winter squash
- Cabbage
- Beets
- Tomatoes
as always please feel free to ask questions. Not everyone knows what to eat and when!
-LK36
Fruit Kabobs
This is a great vitamin packed dish for the summer that’s coming!!! Give it a try.
INGREDIENTS
- 2 tablespoons olive oil
- 2 tablespoons brown sugar
- 2 tablespoons fresh lime juice
- 1 teaspoon ground cinnamon
- 1/4 cup fresh mint, chopped
- 2 apples, cored and cut into 1″ pieces
- 2 bananas, peeled and cut into 1″ pieces
- 2 peaches, pitted and cut into 1″ pieces
- 4 kiwifruit, peeled and sliced into 1″ pieces
- 1 can pineapple chunks
- 16 strawberries, washed and hulled
DIRECTIONS
- Prepare grill
- In a small bowl, combine oil, sugar, lime juice, cinnamon and mint. Mix until sugar is dissolved
- If using wooden skewers, soak in water for about 10 minutes to prevent from scorching. Alternate fruit pieces and thread onto skewers
- Brush kebabs with the sugar mixture then place on grill
- Grill kebabs for about 6-8 minutes, turning frequently until fruit starts to brown and is heated through
APROX. NUTRITION INFO
Calories: 171
Fat: 4 g
Carbohydrates: 36 g
Protein: 1 g
Serves: 8
Carbohydrates, What You Need To Know
A carbohydrate-rich diet can inflate appetite and girth. Low-carb diets do promote short-term weight loss, but are accompanied by some severe dangers. So what should you do? The truth is, you can have your carbs and eat them too—you just have to know how to choose them.
The Real Carbohydrates
Carbohydrates are the body’s ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. In fact, the human brain depends exclusively on carbohydrates for its energy.
Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup.
The body converts digestible (non-fiber) carbohydrates into glucose, which our cells use as fuel. Some carbs (simple) break down quickly into glucose while others (complex) are slowly broken down and enter the bloodstream more gradually.
During digestion, all carbohydrates are broken down into glucose before they can enter the bloodstream where insulin helps the glucose enter the body’s cells. Some glucose is stored as glycogen in the liver and muscles for future use, like fueling a workout.
If there is extra glucose, the body will store it as fat.
There are basically three types of carbohydrates:
Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly. Recent research has shown that certain simple carbohydrate foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.
Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white bread) form. They are structurally more complex and take longer to be broken down and digested.
Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health.
Indigestible carbohydrates are also called fiber. The body is unable to breakdown fiber into small enough units for absorption. It is therefore not an energy source for the body but does promote health in many other ways.
Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories that promote girth.
- Sugar:, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple carbohydrates and little if any nutrients
- Fruits: contain primarily simple carbohydrate but also valuable vitamins, minerals, fiber, and water
- Vegetables: contain varying amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water
- Legumes: such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein
- Milk Products: contain simple carbohydrates along with protein, calcium and other nutrients
- Grain Products: contain complex carbohydrates, fiber, vitamins, minerals, and protein. The amounts vary depending on the type of grain used and the amount of processing. Selecting whole grain options whenever possible is recommended
What You Should Know About Low-Carbohydrate Diets
Following an extremely low-carbohydrate diet is disastrous, dangerous, and above all—boring! Carbohydrates are NOT the enemy. Including the appropriate amounts and types of carbohydrate-rich foods in your diet is essential for long-term health and weight loss/maintenance.
The Body’s Immediate Reaction to Very Low Carbohydrate Diets:
When there is a severe deficit of carbohydrates, the body has several immediate reactions:
With no glucose available for energy, the body starts using protein from food for energy. Therefore this protein is no longer available for more important functions, such as making new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance.
When carbohydrates are lacking, the body cannot burn fat in the correct way. Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state. Ketosis does cause a decrease in appetite because it’s one of the body’s protection mechanisms. It’s an advantage to someone in a famine (which the body thinks it’s experiencing) to lack an appetite because the search for food would be a waste of time and additional energy.
Due to the lack of energy and the accumulation of ketones, low-carb diets are often accompanied by nausea, headaches, dizziness, fatigue, bad breath, and dehydration.
Because of dehydration and a lack of fiber, constipation can result. Exercise and fitness performance is reduced on a low-carb diet. Do not be surprised if your energy level is so low that you cannot make it through your normal workout routine.
Long-Term Effects of Low Carbohydrate Diets
When you severely restrict carbohydrates, your consumption of protein and fat increases, which has several long-term effects:
- The risk of many cancers increases when fruits, vegetables, whole grain products, and beans are eliminated from the diet.
Protein foods are also high in purines, which are broken down into uric acid. Elevated levels of uric acid in the blood may lead to needle-like uric acid crystals in joints, causing gout - Kidney stones are more likely to form on high protein, ketosis-producing diets
- Over time, high protein diets can cause a loss of calcium and lead to osteoporosis
- The risk of heart disease is greatly increased on a low-carb diet that is high in protein, cholesterol, fat, and saturated fat. A temporary reduction in cholesterol levels may be experienced, but this is common with any weight loss
How do you include carbohydrates in you diet in a safe, effective, and controlled way? Here are my 3 simple rules:
RULE 1: Include the following in your diet:
- Fruits: 2-4 servings daily
- Vegetables: 3-5 servings daily
- Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily
- Legumes, beans and peas: 1-2 servings daily
- Low-fat and non-fat dairy products: 3 servings daily
RULE 2: Limit the following to less than 2 servings daily:
- Fruit Juice
- Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal)
- White rice
- French fries
- Fried vegetables
RULE 3: Eliminate the following from your diet or eat only on occasion:
- Sugary Desserts
- Cookies
- Cakes
- Pies
- Candies
- Doughnuts and Pastries
- Chips, Cola and Carbonated Beverages
- Sugar, Syrup, Jam, Molasses
Nutrition And Your Teenagers
For college and high school students, food is thier friend and enemy. Between fun stuff (like football games, parties, and dances, I know I have a fifteen year old daughter) and difficult tasks (like midterms and research papers), it may seem like your kids don’t have a lot of time left to exercise and eat right. It is not uncommon for students to let their health slide and choose the TV instead of the health club. Before you know it, they are overweight and your young adult is trying to figure out how to lose 20 pounds!
There is a better way to do this. By establishing some simple, healthy nutrition and fitness habits, you can help your older children avoid gaining weight and have more energy for school and everything else.
On the nutrition side, encourage your kids to make the right choices, such as:
- Enjoying a good breakfast for all-day energy and fewer cravings later.
- Eating fruit or nuts (instead of pizza or potato chips) for late-night study snacks. If you or your teen can prepare snacks ahead of time, they’ll be less likely to resort to unhealthy fast food when in a pinch. Choosing healthier foods will stabilize their energy levels throughout the day (and night).
- Drinking plenty of water to help the body remove waste and reduce hunger. Encourage your student/child to keep a water bottle with her all day and drink that in class instead of high-calorie drinks like soda.
- If your children practice healthy habits more often, they’ll have plenty of energy and less of the stress that comes with school. High school and college are times when healthy habits are made, so encourage them to put forth effort now and reap the benefits of a healthy lifestyle for the rest of their lives! They only get one body!!!! Help them treat it like a temple.
- Lets Rescue our children!!!!
-LK36
Creamy Chicken Enchiladas Recipe
*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
Watch Your Soda drinking Ladies!!!
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)
Get Your Fruits and 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!
Top Ten Detox Foods
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.
Chinese Peppered Green Beans
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.
Mexican Chicken Pizza with Cornmeal Crust
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 |
cups all-purpose flour |
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1 |
tablespoon sugar |
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1 1/4 |
teaspoons active dry yeast |
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1/4 |
teaspoon coarse salt (kosher or sea salt) |
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3/4 |
cup warm water |
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1 |
tablespoon olive oil |
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1/3 |
cup yellow cornmeal |
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Additional cornmeal |
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|
1 1/2 |
cups Mexican cheese blend (6 oz) |
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1 1/2 |
cups shredded cooked chicken breast |
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1 |
can (14.5 oz) organic fire roasted diced tomatoes or plain diced tomatoes, drained |
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1/2 |
medium yellow bell pepper, chopped (1/2 cup) |
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1/4 |
cup sliced green onions (4 medium) |
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1/4 |
cup chopped fresh cilantro |
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1. |
Heat oven to 450°F. |
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2. |
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. |
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
Decoding your Labels…
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.
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).
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).
Chinese Stir Fry Vegatables with Salmon
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.
Wild Rice With Dried Cranberries
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.
Another Good Food Recipe…Stuffed Chicken Parmesan
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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. |
| High Altitude (3500-6500 ft): Bake uncovered 25 minutes. Add sauce and cheese; bake 8 to 12 minutes. | |
*Percent Daily Values are based on a 2,000 calorie diet.
MyPyramid Servings 1/2 c Dairy, 4 oz-equivalents Meat & Beans
No time for dinner? No more fast food!
Too much to do and too little time to even think about what to make for dinner, let alone trying to rack your brain to figure out what your body needs to nurish itself and yet allow you to stay within your daily calorie allowance? Fear no more & rest easy.
I have recently had the opportunity to participate in a meal creation business that not only allows myself more time when I finally get home at the end of the day, but also takes to heart the ingredients it puts into your meals. I am talking about a company called Dream Dinners. It is a company that caters to meal-assembly’s that you can do yourself, with a group, your family, or if you don’t have the time, they will even put your meals together for you. Many of the meals they have created are very health conscious and many are 350 calories or less per serving.
The way this process works is you come to the Dream Dinners site and each month they have a preselected menu of 21 (give or take a few) different dinners, sides and desert options. You simply select the meals you would like and they have stations where you actually measure out (using a recipe they have created) and create dinners yourself, all of which can be frozen and cooked at a later date. If you don’t have the time you can also call or e-mail your selections and they will give you a date and time to pick up your meals. No more muss no more fuss & they taste PHENOMENAL! Don’t just take my word for it…I HIGHLY suggest you visit www.dreamdinners.com for more information and listings of Dream Dinners in your area.
