Nutrition Tip of the Day
Another Substitution Tip: Try Almond Butter instead of Peanut Butter
If you're ever in the mood for peanut butter (I am not referring to natural peanut butter, but rather, Skippy or Jif) give almond butter a try. It has the same amount of calories, the same amount of fat, but only half the grams of saturated fat, less sugar, fewer carbohydrates (including more fiber), eight times the amount of calcium, and double the iron! It is actually very tasty!
Exercise Tip of the Day
Vary your Reps/Sets for Greater Results
I know I posted an information article a little while ago on Reps and Sets explaining how different reps and sets help to achieve different goals. One thing that is helpful to do is to vary your reps and sets as you workout. For example, since Coach K and I have now been working out for 4 weeks, we just increased from 2x10 to 3x15. This will help us to increase our endurance and tone. After another few weeks, we are going to change our reps and sets again (and our workouts as well!). Varying things up keeps our muscles "guessing," and doesn't get them "used" to doing the same thing all the time! Try something new today!
Thursday, May 6, 2010
Meal Plan for the Week
So, I have decided I am not a very good Blogger :) Yesterday was the second time I forgot to post something...so sorry! Promise we will get to the last part of food labels tomorrow: Minerals! So, for next week, this is what is going to be on the agenda (my mom is coming into town so there will be some flexibility):
Everyday for lunch I have been eating baked sweet potato with salad. I bake up 4 or 5 sweet potatoes at once (in our old oven you can't bake during the day or it heats up the whole house!), rubbing a little olive oil and kosher salt on the outside to crisp them up (you just need a little), and then placing them directly on the oven rack--they are soooo good! I guess it's just my new kick :) Okay, now on to my meal plan! Since I went off my meal plan this past week (my grandmother insisted on taking us to dinner at least 2 nights...I'm not complaining :), some of these recipes are repeats:
Sunday, 5/9 *Free Day*
My husband is in charge since it's Mother's Day, I don't plan on cooking anything!
Monday 5/10
Back to the grind...no more being spoiled :)
Pesto Stuffed Chicken Breasts (from Eatingwell.com), Green Salad and Fruit
Tuesday 5/11
Jerk Chicken with Roasted Veggies and Brown Rice (from Rachael Ray)
Wednesday 5/12
Sweet and Spicy Sesame Chicken (using leftovers from Tuesday) with Noodles
Thursday 5/13
Baked Potatoes with Sautéed Chard and Mushrooms (from Rachael Ray), Green Salad, Fruit
Friday 5/14
Leftovers
Saturday 5/15 *Free Day*
Chile Verde Pork Chops with Spanish Rice and Cornbread (super easy recipe! Just use chili verde over pork chops in a slow cooker, and make spanish rice in the rice cooker!)
Everyday for lunch I have been eating baked sweet potato with salad. I bake up 4 or 5 sweet potatoes at once (in our old oven you can't bake during the day or it heats up the whole house!), rubbing a little olive oil and kosher salt on the outside to crisp them up (you just need a little), and then placing them directly on the oven rack--they are soooo good! I guess it's just my new kick :) Okay, now on to my meal plan! Since I went off my meal plan this past week (my grandmother insisted on taking us to dinner at least 2 nights...I'm not complaining :), some of these recipes are repeats:
Sunday, 5/9 *Free Day*
My husband is in charge since it's Mother's Day, I don't plan on cooking anything!
Monday 5/10
Back to the grind...no more being spoiled :)
Pesto Stuffed Chicken Breasts (from Eatingwell.com), Green Salad and Fruit
Tuesday 5/11
Jerk Chicken with Roasted Veggies and Brown Rice (from Rachael Ray)
Wednesday 5/12
Sweet and Spicy Sesame Chicken (using leftovers from Tuesday) with Noodles
Thursday 5/13
Baked Potatoes with Sautéed Chard and Mushrooms (from Rachael Ray), Green Salad, Fruit
Friday 5/14
Leftovers
Saturday 5/15 *Free Day*
Chile Verde Pork Chops with Spanish Rice and Cornbread (super easy recipe! Just use chili verde over pork chops in a slow cooker, and make spanish rice in the rice cooker!)
Tuesday, May 4, 2010
TOTD
Nutrition Tip of the Day
"Pack" your Snacks for the Day
One of the things that always helps me is to set-aside what I am going to eat for the day. For my job, I am often out running around to different places so I will pack my snacks in a cooler. If I happen to be at home, I set aside a small section of the fridge. That way I know exactly what I can and cannot eat that day. It might sound a little crazy, but it really works!
Exercise Tip of the Day
Think Outside the Box
When it comes to physical activity and exercise, think outside the box when you think about what you can do to exercise. Don't think that only jogging and walking are physical activity that you can do. Get your family outside and play badminton, or volleyball. If you have a pool try water aerobics, or swimming some laps. You have to find some physical activity that you enjoy or you are less likely to do it!
One thing that I used to love to do in college was go rollerblading! It is so much fun to find something that is different and out of the ordinary. There are tons of leagues and sports activity classes oftentimes for free! Put your feelers out there and see what you can find :) Most of all have fun!
"Pack" your Snacks for the Day
One of the things that always helps me is to set-aside what I am going to eat for the day. For my job, I am often out running around to different places so I will pack my snacks in a cooler. If I happen to be at home, I set aside a small section of the fridge. That way I know exactly what I can and cannot eat that day. It might sound a little crazy, but it really works!
Exercise Tip of the Day
Think Outside the Box
When it comes to physical activity and exercise, think outside the box when you think about what you can do to exercise. Don't think that only jogging and walking are physical activity that you can do. Get your family outside and play badminton, or volleyball. If you have a pool try water aerobics, or swimming some laps. You have to find some physical activity that you enjoy or you are less likely to do it!
One thing that I used to love to do in college was go rollerblading! It is so much fun to find something that is different and out of the ordinary. There are tons of leagues and sports activity classes oftentimes for free! Put your feelers out there and see what you can find :) Most of all have fun!
How to Read a Food Label: Vitamins
Vitamins are everywhere, even on those food labels! Vitamins are organic compounds, divided in to two groups: Water Soluble (C and B complex) and Fat Soluble (A,D, E, and K). Water soluble means that they are broken down in water whereas, fat soluble vitamins are broken down in fat. We need 13 vitamins, and our bodies do not produce most of the vitamins we need, so we must get it from our food.
Vitamins aid the body in releasing energy from carbohydrates, making red blood cells, and “maintenance” of immune, nervous, and skeletal systems and some are antioxidants (they preserve healthy cells). We do not make most vitamins and must get them from our foods: fruits, veggies, and whole grains. Our skin makes Vitamin D when exposed to sunlight, and intestinal bacteria make Vitamin K (but not enough, we still need to supplement with food). Even though vitamins are great for us, excess is not a good thing! Too many fat-soluble vitamins can cause toxicity (vitamins get stored in the fat).
Vitamins aid the body in releasing energy from carbohydrates, making red blood cells, and “maintenance” of immune, nervous, and skeletal systems and some are antioxidants (they preserve healthy cells). We do not make most vitamins and must get them from our foods: fruits, veggies, and whole grains. Our skin makes Vitamin D when exposed to sunlight, and intestinal bacteria make Vitamin K (but not enough, we still need to supplement with food). Even though vitamins are great for us, excess is not a good thing! Too many fat-soluble vitamins can cause toxicity (vitamins get stored in the fat).
Monday, May 3, 2010
TOTD
Nutrition Tip of the Day
Dip It...Dip it Good!
Okay, I wrote Dip It and then couldn't help but finish it with dip it good :) You're probably wondering what I am talking about! Well, I am referring to dipping your fork in to your salad dressing instead of pouring your dressing on top of your salad. This will help save a lot of calories! For instance, in a serving of Ranch Salad dressing (a serving of salad dressing is usually only 2 tablespoons!) there are 140 calories, and 90 of those calories are from fat! But, if you dip your fork in your dressing instead of pouring on the dressing you will be surprised at how little dressing you actually use!
Now, the healthiest choices for salad dressings are dressings that are olive oil based (i.e. oil & vinegar, balsamic vinaigrette, etc.). And even these you can dip your fork into! Plus, at most restaurants they already serve the dressing on the side and you can always ask for the dressing on the side!
Exercise Tip of the Day
Incorporate Both Cardiovascular and Strength Training
Whenever you start doing your workouts/physical activity, you may start with a walking routine a few times a week. Once you start your routines, it is important to eventually get to a point where you are doing both strength training and cardiovascular (aka cardio) exercise. Cardio is needed to lose fat and keep your heart healthy, but it is also important to build up muscle strength by doing strength exercises.
For busy moms, I know it's hard to even get out there and get those walks in! But, once you get into the routine, try bringing a bottle of water or canned good with you and doing bicep curls with one hand while pushing the stroller in the other. Then switch hands. You can also do triceps kickbacks, shoulder presses, front raises, and lateral raises. You can do quite a few exercises in a 20 minute time frame!
If you can find the time, it is always good to incorporate strength training exercises at home. Try push-ups, squats, lunges, etc. Or, if you have a gym membership, ask a professional to help set up a program for you (usually there is a machine circuit set up for beginners).
Dip It...Dip it Good!
Okay, I wrote Dip It and then couldn't help but finish it with dip it good :) You're probably wondering what I am talking about! Well, I am referring to dipping your fork in to your salad dressing instead of pouring your dressing on top of your salad. This will help save a lot of calories! For instance, in a serving of Ranch Salad dressing (a serving of salad dressing is usually only 2 tablespoons!) there are 140 calories, and 90 of those calories are from fat! But, if you dip your fork in your dressing instead of pouring on the dressing you will be surprised at how little dressing you actually use!
Now, the healthiest choices for salad dressings are dressings that are olive oil based (i.e. oil & vinegar, balsamic vinaigrette, etc.). And even these you can dip your fork into! Plus, at most restaurants they already serve the dressing on the side and you can always ask for the dressing on the side!
Exercise Tip of the Day
Incorporate Both Cardiovascular and Strength Training
Whenever you start doing your workouts/physical activity, you may start with a walking routine a few times a week. Once you start your routines, it is important to eventually get to a point where you are doing both strength training and cardiovascular (aka cardio) exercise. Cardio is needed to lose fat and keep your heart healthy, but it is also important to build up muscle strength by doing strength exercises.
For busy moms, I know it's hard to even get out there and get those walks in! But, once you get into the routine, try bringing a bottle of water or canned good with you and doing bicep curls with one hand while pushing the stroller in the other. Then switch hands. You can also do triceps kickbacks, shoulder presses, front raises, and lateral raises. You can do quite a few exercises in a 20 minute time frame!
If you can find the time, it is always good to incorporate strength training exercises at home. Try push-ups, squats, lunges, etc. Or, if you have a gym membership, ask a professional to help set up a program for you (usually there is a machine circuit set up for beginners).
My Progress
Well, this week, again, I have some good and not so good (it's not that bad!) news. First of all, my exercise has been great! Last week, I worked out with Coach K four times, played basketball, and went on two walks! It was a great week for physical activity. On the other hand, usually when I work out so hard I justify eating poorly (anyone else know how that is?!?). So, I did not stick with my free days, and instead cheated.
My consequence for this was to push back my prize (getting my hair done!) by another 6 weeks. That was the deal: Stick with my "program" for 6 weeks and then I would be able to get my hair done! So, I had to push it back...but I am still confident that I can do it!
My consequence for this was to push back my prize (getting my hair done!) by another 6 weeks. That was the deal: Stick with my "program" for 6 weeks and then I would be able to get my hair done! So, I had to push it back...but I am still confident that I can do it!
Saturday, May 1, 2010
TOTD
Nutrition Tip of the Day
Eat More Frequently
Okay, don't get too excited! I didn't say to eat sweets and junk food more frequently, but studies have found that people who eat 5 or 6 small meals throughout the day have a healthier weight than those who only eat 2 or 3 large meals. The reason believed is that you keep your metabolism going throughout the day. It is just like gas mileage in a car. We all know that if we take a longer trip on the highway our gas mileage is much better than if we are driving around the city all day running errands. Our metabolism is much like this: the longer we keep it going the better.
But, it needs to be kept running with good fuel! Make sure that you are eating healthy snacks throughout the day: not potato chips, chocolate, and other processed foods. If you are craving that salty sweet combination, try an apple dipped in peanut butter (or, to reduce calories try almond butter). If you really need some chocolate, make sure it's dark chocolate, but eat it with a few almonds to give yourself some protein. Not only will eating more frequently help our metabolism, but it will boost our energy as well. And we all know that a mom who has more energy is a happier mom :)
Exercise Tip of the Day
If you only want to own one piece of workout equipment...
This is completely my personal opinion, but if you only own one piece of workout equipment, I think it should be a balance ball (aka Swiss Ball). I know they may seem scary at first, but they are such a versatile and incredible tool. Even if you only have 5 feet of space to allot to working out in your home, you can get a great workout in about 30 minutes. There are a lot of books and websites dedicated to using balance balls, and I would recommend that you find a few exercises to try at your level. Unlike dumbbells, which you have to keep buying as you progress, with a ball you can continually make the movements more difficult without buying more equipment.
I used to run balance ball classes, and we would do completely different hour long workouts three times a week! The balls provide so much variety, and they really do give a fantastic workout. Again, this is just my personal opinion, but if you are thinking about investing in just one piece of equipment I think it should be a balance ball!
Eat More Frequently
Okay, don't get too excited! I didn't say to eat sweets and junk food more frequently, but studies have found that people who eat 5 or 6 small meals throughout the day have a healthier weight than those who only eat 2 or 3 large meals. The reason believed is that you keep your metabolism going throughout the day. It is just like gas mileage in a car. We all know that if we take a longer trip on the highway our gas mileage is much better than if we are driving around the city all day running errands. Our metabolism is much like this: the longer we keep it going the better.
But, it needs to be kept running with good fuel! Make sure that you are eating healthy snacks throughout the day: not potato chips, chocolate, and other processed foods. If you are craving that salty sweet combination, try an apple dipped in peanut butter (or, to reduce calories try almond butter). If you really need some chocolate, make sure it's dark chocolate, but eat it with a few almonds to give yourself some protein. Not only will eating more frequently help our metabolism, but it will boost our energy as well. And we all know that a mom who has more energy is a happier mom :)
Exercise Tip of the Day
If you only want to own one piece of workout equipment...
This is completely my personal opinion, but if you only own one piece of workout equipment, I think it should be a balance ball (aka Swiss Ball). I know they may seem scary at first, but they are such a versatile and incredible tool. Even if you only have 5 feet of space to allot to working out in your home, you can get a great workout in about 30 minutes. There are a lot of books and websites dedicated to using balance balls, and I would recommend that you find a few exercises to try at your level. Unlike dumbbells, which you have to keep buying as you progress, with a ball you can continually make the movements more difficult without buying more equipment.
I used to run balance ball classes, and we would do completely different hour long workouts three times a week! The balls provide so much variety, and they really do give a fantastic workout. Again, this is just my personal opinion, but if you are thinking about investing in just one piece of equipment I think it should be a balance ball!
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