Let's just have some fun today...

Here is some fun food trivia!

-Ice Cream is Chinese food

 -It takes the food seven seconds to get from your mouth to your stomach

-On average there are 180 sesame seeds on a bun of a BigMac

-The first breakfast cereal ever produced was Shredded Wheat

-Worcestershire Sauce is basically an Anchovy ketchup

 -To burn off one plain M&M candy, you need to walk the full length of a football field

-There are more nutrients in the cornflake package itself than there are in the actual cornflakes

-The powder on chewing gum is finely-ground marble

-There is more real lemon juice in Lemon Pledge furniture polish than in Country Time Lemonade

-If you shake a can of mixed nuts, the larger ones will rise to the top

-If you put a raisin in a fresh glass of champagne, it will rise and fall continuously

-Coffee drinkers have sex more frequently than non-coffee drinkers

-Chewing on gum while cutting onions can help a person from producing tears

- Bananas contain a natural chemical which can make a person happy. This same chemical is also found in Prozac

-Apples are more efficient than caffeine in keeping people awake in the mornings!

Use these as some great conversation starters in the lunch room. 

Another McDonald's Summer Beverage

We stopped at McDonald's on our road trip because it is cheap, quick, right off the freeway, and I love their fries! Actually, a meal from McDonald's can be quite healthy, especially if you stick to the salads but even my Dollar Menu meal of a hamburger, small fries, and a Diet Coke was not horrible calorie or nutrition-wise.  Granted, I don't eat this way all the time, but once a month or so is a nice treat. 

There was a coupon on the soda cup for $1 off a frapee, frozen lemonade, or fruit smoothie. I'm not one to turn down a coupon so I thought about using this one.  Frapee is out because I am not a coffee drinker (I know, black coffee is good for you, but I just have never developed a taste for it), the frozen lemonade is definitely out (see the previous post about this calorie and sugar bomb), so I decided to check out the nutrition facts on the Mango-Pineapple smoothie.  As we've learned, just because it sounds healthy, doesn't mean it is.

First, this smoothie has 210 calories in the small size, not bad but I still think it is alot for a beverage.   It's not that much if you call it a treat in place of ice cream or a candy bar.  If this smoothie is good nutritionally, it might make the cut. 

It is very low in sodium and high in Vitamin C.  So far, so good.  Low cholesterol and very little fat!  Yay- it even has 3 grams of fiber, this might be a winner.  Let's check the sugar...

Uh-oh.  45 grams.  That equals about 12 teaspoons of sugar!  I was hoping to find that it was from naturally occurring sugar in the fruit but it turns out that a "fruit base" is used that has most of the sugar, the rest is in the yogurt.  I could not find an ingredient list for the "fruit base" which is never good news.

Imagine sitting down with a cup of coffee and adding 12 teaspoons of sugar.  Or dumping 12 teaspoons on your bowl of Cheerios.  That sounds ridiculous yet that is exactly what you are putting into your body when you have this smoothie. 

The American Heart Association has recommended that adult men should consume no more than nine teaspoons or 36 grams of sugar daily, while adult women’s daily recommended intake is five teaspoons or 20 grams- for the WHOLE DAY.

So a man and a woman could split one of these smoothies but then eat no more sugar the rest of the day. Finishing one alone, on the other hand, will put either a man or a woman over their daily sugar limit.

Darn- I really wanted to use this coupon but eating that much sugar in one sitting is not worth the dollar. 

Oh- and don't be fooled by the 150 calorie ice cream cone- this treat is considered 2 servings so it is actually 300 calories and 36 grams of sugar! ouch. 

Yes, this is TWO servings!

Help-The scale is Stuck!

No matter how dedicated you are to losing weight, you will hit a plateau at some point in your diet. This is when weight loss stalls and the numbers on the scale just don’t go down, even though you are still following your diet and exercise routine. Yes, weight is just a number and does not take body fat into account, but it can be a useful tool when trying to shed some pounds.

Weight loss is 70 percent diet and 30 percent exercise. For any given dieter, making small changes in either area can get the numbers back in motion.

Beating the Diet Plateau
Try these tips for moving the scale in the right direction again — you may not even need all of them to start seeing a difference:

1. Clean up your diet. There are four deadly sins of food: butter, cheese, fried food, and sugar. These things will keep you from making progress. Examine your diet to make sure you’re being honest with yourself. You can't complain about your weight if these foods are part of your diet.
2. Skip the alcohol. Alcohol not only adds calories- it effectively slows your metabolism and  reduces your motivation to work out and eat right.
3. Go low-glycemic. If you are still eating refined carbs, get rid of them, especially before a workout. Eating a meal containing low-glycemic carbs about three hours before a workout results in more fat burned than a meal containing refined carbs.  I will explain more on this in a future post.
4. Vary your exercise routine. If you go to the gym or head outside and do the same thing every time, change your workout.  Run today, lift weights tomorrow, swim on the next day, take a group exercise class the day after.
5. Try high-intensity interval training (HIIT). Working out at different levels of intensity is thought to increase weight loss. Try weight-training for about 20 minutes, exercise at 85 percent of their maximum heart rate for about 10 minutes, do more weight training for about 10 minutes, and then finish with moderate cardio exercises.
6. Strength train. Use weight training to build muscle. Each pound of muscle burns about 50 calories a day at rest. According to a national survey of more than 6,000 adults, about 19 percent of people who were successful with weight loss included weight training in their workouts.
7. Use a heart rate monitor. It keeps you honest about the intensity of your workout. Figure out your maximum heart rate by subtracting your age from 220. Target your workouts so your heart rate stays between 65 and 85 percent of your maximum most of the time. People tend to work under their capacity, the heart monitor will keep you working at peak efficiency.
8. Drink water. If you are not drinking enough water during the day, your body may be retaining water, adding to the numbers on the scale. How much to drink?  What is your weight?  Divide that number in half.  You should drink that many ounces of water each day.
9. Exercise for more than 30 minutes every day. People who exercise at least 30 minutes every day are more successful with weight loss. Try to get in at least this much exercise — and increasing the time you spend working out every day will increase the caloric burn.
10. Get the people in your life on board. Most people don’t sabotage your diet on purpose, but don't let them convince you to eat bad stuff along with them.  Overweight people tend to have overweight friends.  Get them to join you in making changes-it might change their life!

Nice to Mole You!

How many moles do you have?

  On average, most people have at least 10 but less than 40 and most moles develop before age 20.  Although the number of moles you have is mostly genetic, exposure to sun can cause you to have more and darken ones you already have.

 Are your moles harmless?  It depends…

>Congenital Moles are present at birth and are at increased risk for skin cancer later in life.   Only 1% of people have this type of mole, ask your mom if she remembers that any of your current moles have been there since you were born.

>Acquired moles are the most common and usually develop during childhood or early adulthood. These moles are usually smaller than a quarter inch, and are thought to be due to excessive sun exposure. Most acquired moles will not develop into skin cancer.

>Atypical moles  are larger than a pencil eraser and shaped irregularly. These moles are usually uneven in color, with a dark brown center. The borders of atypical moles may be irregular, with a lighter or reddish color, and unevenness or black dots around the edge. Atypical moles tend to run in families and they may be at increased risk of developing into skin cancer.

Be sure to examine your skin regularly.  Some moles are in places you can’t see so you will need to get a mirror or a special someone to take a look around.  (please, wait until you are home to do this!)  Look for moles that fit into the atypical category or any new moles. If  you have a family history of atypical moles or skin cancer, or a large number of moles or freckles, your primary doctor may suggest that you see a dermatologist for regular skin evaluations.

Most moles are harmless, but getting any suspicious ones checked out quickly will enable you to detect skin cancer in its earliest stages, when it’s most treatable.

Take a 2 Minute Vacation Today...

Can you sit for 2 minutes and do nothing? This is not as easy as it sounds but it will do wonders for your well being.   Don’t read, don’t move,  don’t talk. Just tune out everything.  Start the video, sit back and breathe.  The video might not work on some computers so you will need to set your own timer.   Please set aside 2 minutes for yourself today.

Click Here to Enjoy

Relax and enjoy this mini  vacation

(caution- there is sound if you are doing this at your desk)

Car-Robics!

It's not just a car, it's a gym on wheels!

We just finished a 9 hour road trip through Michigan's Upper Peninsula and managed to get a workout in while we sat in the car.  These moves are good if you are on a long trip, or just a short drive.  Anytime you get a chance to work in a few moves, take it. 

1- Stop every hour to stretch.  I know this will add a few minutes to your trip, but you will feel SO much better.  Get out of the car, raise your hands above your head and reach to the sky with a big inhale then fold over at the waist and let your head, neck and arms relax down while exhaling.  Do this 2-3 times. Walk around for a few minutes to get the blood flowing to your legs.  Do a few more stretches and you are ready to go. This could potentially save your life as it will help prevent deep vein thrombosis (blood clots) that can occur from sitting for a long time. 

2-  Chest Lifters-While driving, grasp the steering wheel in the 9 and 3 position.  Pull outward as if your were tyring to expand the wheel.  Hold for 5 seconds and release, do 5 reps.  Next, press in as if you were trying to squish the wheel, hold 5 seconds, do reps. This will work biceps, shoulders, and chest. 
3- Butt Winks-Your butt gets tired and flat after sitting for so long so wake it up.  Squeeze just the right cheek and hold 5 seconds.  Release.  Squeeze the left cheek and hold for 5. Release.  Now it's time to "wink" by alternating squeezing right then left, back and forth until you can't do it anymore.  If there are 2 of you in the car, make it a contest- who can "wink their butt" for the longest time.  Or maybe who can wink the fastest! 

4- Bicep and Arm Toning- Reach up and grab the handle above the window.  Your arm is bent at 90 degrees.  Squeeze your bicep as if you were going to use it to pull you out of your seat.  Keep that muscle tight until you can't do any more.  Ideally, you will be able to switch seats so you can do both sides!

5- Red Light Challenge!  While stopped at the red light, sit up as straight as possible.  Pull your shoulder blades back until they are touching. SQUEEZE and hold for the length of the red light. 

6- Banish the Slump-  We tend to sink into the seat and slump down.  Sit up straight.  Lift your shoulders up toward your ears and the bring them down and back.  Pull your belly button to your spine.  Push your butt way back in the seat.  Hold your head up and pull your chin back, don't let your head drop forward.  Big breath in, fill your lungs, then big exhale out.  Keep this perfect posture for 10 big breaths. 

Whew!  You will arrive at your destination refreshed rather than needing to take a nap!

Road Trip!

We are headed out for our annual summer trip to beautiful Detroit!  Our oldest daughter lives there she needs a good dose of mom and dad once in awhile.  

The plan is to take the northern route there, the U.P. is always fun and then we don't have to hit Chicago and Milwaukee twice, we'll get them on the way back taking the southern route.  We aren't going to be in a huge hurry so I'm going to pack a cooler and stop frequently for snacks.  Our usual road meal is bologna sandwiches with American cheese and Miracle Whip.  I haven't had one of these in awhile but since it is a tradition, I am going to make them, but make a healthier version. 



Let's Give this a Makeover


Original                                                   New
OM Bologna 2 slices                             OM Light Bologna 1 slice
Kraft American Cheese 1 slice               Sargento Reduced fat colby
Miracle Whip 1/2 tbl                              Miracle Whip light 1/2 tbl
Wonder White Bread 2 slices                 Healthy Life 100% whole wheat 2 slices

Calories:    448                                          Calories: 200
Fat:           24 g                                          Fat:           10g
Sodium:    1,230 g                                     Sodium:    728 g
Fiber:          4 g                                          Fiber:          5 g

There are other ways to make this sandwich even healthier such as a low-sodium cheese or no cheese at all, using a high fiber bread, using mustard instead of mayo, but this is the way I like it.  As you can see, I can eat twice as many sandwiches and still take in fewer calories.  Yes, I know, I would also have to double the fat and sodium so I'll just have one sandwich.  Maybe...

We really should have a turkey sandwich with tomato and lettuce but this is an old stand-by car food so we are going for it!  As you can see, by reading the label or Nu Val score, you can still eat some of your favorites but make them a bit healthier.  I'm just not going to make a steady diet of this one!

We'll also have some baked Lay's potato chips and some carrot and celery sticks to round out this meal.  For beverages we'll stick with coffee for Randy, Diet Pepsi (my ONE vice) for me, and water for both. 

Dessert?  Yes, there will be fresh fruit in the car but we'll most likely have Twizzlers for Randy and Junior Mints or Whoppers for me.  After all, it IS a road trip and one junk food item per day is allowed, it's in the rule book- just make sure it is under 400 calories and has no trans-fats. 

Road Trips can also lead to a bigger bottom so tomorrow I'll discuss Car-robics!!

What the F***is all the fuss?

The new four-letter F word in healthy eating circles is FLAX.  It is almost impossible to find a cereal or bread that is not touting flax as an ingredient.  We are constantly being hit with new super foods (Acai berry, pomegranate, quiona, etc) and now we can add flax to the list.

Why Flax? 

For something so small, flax seed has big benefits. Recent studies have shown that flax seed may aid in lowering cholesterol, stabilizing blood sugar, reducing bone loss, promoting weight loss, increasing immunity, and fighting cancer.

Flax seed is high in:

• Vitamins and minerals, including most of the B vitamins, magnesium, and manganese
• Fiber, both soluble and insoluble
• Phytochemicals, including many powerful antioxidants such as lignans. In fact, because it’s a plant, flax seed is one of the best sources of lignans around, Metsovas says.
• Omega-3 fatty acids, key to fighting inflammation. Flax seed is a mega-source of the plant version of omega-3 called alpha-linolenic acid (ALA). Flax seed oil is about 50 percent ALA — five times more than walnut oil or canola oil, which are the next highest sources of ALA.

Flax seed may:

• Lower blood cholesterol and blood sugar levels, reduce bone loss, help with weight management, improve digestive health, increase immunity, and fight cancer.

However, there are some concerns with the use of flax seed as well.  While the Omega-3 benefits of flax seed are good, using fish as an Omega-3 source is still better. People who have inflammatory bowel or digestive issues should avoid flax seed because of its laxative effects.  Pregnant women and those with reproductive issues and men with an increased risk of prostate cancer should also stay away from flax seed.  Please check with your doctor if you have concerns or questions.



Flax seed is also gluten free. And look at those Nu Val Scores!

 Flax seed comes in many forms, at Festival we have the Bob's Red Mill in bags as well as in bulk and Flax seed oil, which is refrigerated.  It is best to buy the whole seed and grind it as you need.  Use a blender or coffee grinder and keep it refrigerated in an airtight container.  Flax seed will get rancid so grind in small batches.

How to Eat Flax seed:
Adults should eat no more than 1 tablespoon a day, 3/4 teaspoon for kids.  I will warn you, this seems small,  but it is a serious amount of fiber hitting your system so don't start with 1 tablespoon.  Be prepared for some changes in your pooping habits as well as some major gas until your body gets used to it!  Trust me on this one.

 Ground flax seed can be sprinkled on yogurt, added to mustard or mayo on a sandwich, as a salad topping, added to cereal,  or mixed into meatloaf or meatballs.

Flax seed can be a great way to add fiber and nutrients that might be lacking your diet that can improve your heart health and digestive system so give it a try!

I am NOT lovin' it!

Contrary to their tagline "I'm lovin'it," you should not be loving the new McDonald's Strawberry Lemonade

 It looks so refreshing but here is the dark truth:

1- When the weather is hot- stay hydrated but avoid caffiene, alcohol, and high amounts of sugar.

2- A 16 oz serving of this lemonade has a WHOPPING 67 grams of sugar which is equal to 16 teaspoons!

3-The Michael and Susan Dell Center for Healthy Living says, "The real problem is that almost all sugar-sweetened soft drinks contain no beneficial nutrients, only calories, and with the adult and child obesity epidemic, encouraging reduced consumption of empty calories is the right thing to do. Not only do sugar-sweetened soft drinks have calories, they way your body perceives calories you can drink more than you can eat before becoming satiated. (This means your body does not count calories that you drink so these calories to not satisfy your hunger). Sugar-sweetened soft drinks are also associated with the development of obesity and chronic diseases such as diabetes."

4-Too much refined sugar may raise your blood pressure and contribute to elevated triglycerides, a type of fat in your blood. Both conditions raise your risk of developing heart disease. High consumption of refined sugars may also increase body inflammation, aggravating arthritis or autoimmune conditions.

5-Bacteria in the mouth feed on refined sugars, creating tooth decay. Sugar causes glycoproteins to adhere to the teeth, resulting in the formation of plaque. The bacteria adhere to the plaque, and begin the process of decay. Avoiding sugary snacks is a recommended method of protecting your teeth.

So, what should you have instead?  Water is the obvious answer, but sometimes you just want something cold and fruity on a hot summer day.  I checked the frozen aisle and found these options. 





Edy's No Sugar Added Fruit Bars

Nu Val=33

Calories=25

Sugar=1 g

Edy's Fruit Bars with Superfruits

Nu Val=42

Calories=50

Sugar=11 g

 Nestle Frozen Lemonade Cup (also comes with strawberry)

        Nu Val=11

        Calories=90

        Sugar=20 g

        This is a 12 oz serving

Luigi's Real Italian Ice

Nu Val=1

Calories=100

Sugar=20 g

This is a 6 oz serving. 

Cedar Crest Lemon Sherbet

Nu Val=3

Calories=120

Sugar=27 g

This is a 1/2 cup serving!

Other than the Edy's, none of these are a great choice nutritionally but if you are looking for a frozen treat- head to the grocery store not to Mc Donald's.  You can save many of calories and prevent several grams of sugar from messing up your insides! 

Playground Workout!

It's the first day of summer- as much as I love the gym, it's time to take the workout to the playground!  We have a really nice school playground about a 5 minute walk from our house and it has the perfect equipment for a total body workout.  Lace up your tennis shoes and let's go...

1- Warm up with some cardio for 5 minutes, this could be your brisk walk or bike ride to the school or park

2- Sit on a swing and hold the chains, then lean back about 45 degrees. Extend your legs straight in front of you with your feet together and toes pointed. Open your legs slightly to form a V, then cross your left calf over your right, contracting your core muscles to keep the swing as still as possible. Return to V position for one count, then cross your right calf over your left to complete the set. Do 12 to 15 sets.This is super for your abs.

3- Find a jungle gym bar that is 3-4 feet high.  Using an underhand grip and  keeping your hands shoulder-width apart, extend your legs in front of you until your chest is under the bar; place your feet hip-width apart. Pull your chest close to the bar by drawing your elbows alongside your ribs. Straighten arms and repeat. Aim to do five pull-ups; work up to 12 to 15.This is like an upside down push up. This is easier than pull-ups as your feet are resting on the ground but it is great for your upper back and biceps.

4- Go to the slide (or use a park bench) to do some lunges for your butt and legs. Stand facing away from the slide and rest your left foot on the bottom of it; place your hands on your hips. Bend your right knee until your right thigh is almost parallel to the ground, but don't let your knee move farther forward than above your toes. Return to starting position by pressing through your right heel. Do 12 to 15 reps, then repeat with the other leg. The leg that is on the ground is working, the one that is on the slide is there for balance. 

5- Push Ups- I do these on an angled ladder but you could do them on a park bench as well. Keeping your body straight, bend your elbows out and lower your chest almost to the ladder or bench.  Push up with a big exhale.  Do 10-15, really concentrating on keeling your abs tight and working your chest and shoulders.

6- Bench Dip- Sit on a bench and grip the edge with your hands shoulder-width apart. Scoot off the bench and extend your legs in front of you, bending your knees slightly.  The farther and straighter your legs are, the more difficult this will be. Bend your elbows and lower your butt a few inches toward the ground, keeping your back close to the bench; slowly press back up. Do 12 to 15 reps. This is working your tricep (back of your arm).  Don't use your legs to push you up and down, all your weight is in your arms. 

These are just a few moves, look around and see what else looks like fun- I am trying to to regular pull-ups while hanging from the monkey bars, I am up to 2!!  These are difficult for women as we have weaker upper bodies, but I am going to keep working at it!

Do another 20-30 minutes of cardio (run/walk/bike/jumprope), then some stretches and you're done!  Be sure to bring a water bottle with you and stay hydrated. 

Breakfast Time!

This is my breakfast, that's alot of food for less than 400 calories!

Start your day with a quick and healthy breakfast.  I usually have Kashi Go Lean Crunch with strawberries, blueberries, almond milk and a dash of cinnamon.  This morning I happened to have some leftover green peppers,  red peppers, mushrooms, and onions in the frig so I threw them in the frying pan with a bit of olive oil.  Stir in a couple of eggs and top with just a pinch of cheddar cheese.

I served this with Arnold's sandwich thins, Polaner sugar free jam, and strawberries. I plugged this into my Livestrong Healthy Plate and here are the stats:

Breakfast Totals

 

 Calories: 381

 Fat: 14.97grams

Cholesterol: 444.9g

 Sodium: 453.53g

Carbs: 47.48g

 Fiber: 9.38g

Protein: 21.6g

 Sugar: 10.06g

I could have saved some calories, fat, cholesterol, and sodium by eliminating the cheese, but overall this is a very healthy way to start the day.  If you are trying to eat healthier and/or watch your weight, I highly recommend using an online tracker like www.livestrong.com/myplate. It takes a few minutes to set up but you will be amazed how it helps you make better choices. 

Sunday Morning Inspiration

There once was a woman who woke up one morning, looked in the mirror and noticed she only had three hairs on her head. “Well, I think I’ll braid my hair today” She did, and she had a wonderful day.

The next day she woke up, looked in the mirror and saw she only had two hairs on her head. “I think I’ll part my hair down the middle today. “ So she did and she had a grand day.

The next day she woke up, looked in the mirror and saw she had just one hair on her head. “Today I’m going to wear my hair in a ponytail” So she did and she had a fun fun day.

The next day she woke up, looked in the mirror and saw she didn’t have a single hair on her head. “Yeah!!  I don’t have to fix my hair today!”  And she had the best day ever.

Attitude is everything.  The kind of life you will have isn’t determined by what happens to you, it’s determined by your reaction to what happens to you.

Payday!

I know today isn't payday- but I have somewhat hit the jackpot with the Payday candy bar.  Yes, I eat too much candy but I am working on cutting back and getting more nutrition out of those mostly empty calories.  The Nu Val system has helped me locate the unassuming Payday bar, which I have always overlooked in favor of my favorites- Butterfinger and Baby Ruth. 

On the nutrition scale, Payday ranks at 22, which is higher than most breakfast cereal!  On the Calorie Count grading system, it is a B-, which is good for candy.  Almost all other candy is a 1 or 2, meaning it has no nutritional value at all.   Candy is just wasted calories. 

Why does the Payday rank so high? Peanuts.  Anytime you have nuts in candy it increases it just a bit.  Plain M & M's are a 1, Peanut ranks a 2.  Plain Hershey-1, Almond-4.  Take into account that a strawberry or blueberry ranks at 100 and this seems pretty poor, but sometimes a strawberry just doesn't feed the craving. 

The Payday bar has 240 calories, which is high for a treat, so eat sparingly.  However, you do get 7 grams of protein, which helps satisfy your hunger.  You will also get 2 grams of fiber and it is surprisingly low in sodium.  On the downside, read the ingredients: Peanuts, sugar, corn syrup, non-fat milk and palm oil. Yes, two of the top 3 ingredients are sugar that equal 21 grams.

Let's compare that to my beloved Baby Ruth.  Nu Val score-1.  Calorie Count Grade- D-.  Calories-280
It has 8 grams of saturated fat compared to 2 in the Payday. It has just 1 gram of fiber and not enough protein to register.  (even though it does have peanuts, darn it).  On the upside, it is relatively low in sodium but that's about all I have for good news on this one.  Butterfinger doesn't fare any better, high in fat and sugar, low in protein. 

So- what is the takeaway from this?  If you work out, watch what you eat and are generally healthy- a candy bar once (or twice!) a week is a nice treat.  But, if you are going to be bad, make it a healthier bad.  I didn't say candy is healthy, just try for healthier. 

With so many  bad choices you could make, look for something with fewer calories  and/or more protein.  If you think non-fat means  it's better for you, we would all be skinny eating jelly beans and licorice!

When is the Best Time for a Workout?

 Research shows that the optimum time is 3-7 P.M. Why? For most people, body temperature and hormone levels peak at 6 p.m. Exercising 3 hours before or after the peak will give you your best workout for both endurance and building muscle. Lung function is also at its peak and muscles are warm and flexible.   It is also a great time to work of the stress of your day. However, it is easy to skip the workout when other appointments and commitments crop up.

I prefer to work out early in the morning before distractions and work schedules get in the way.  Early AM exercise will also increase heart rate, metabolism and sharpen mental acuity.  However, hormone levels are low and muscles are cold so you must allow extra time for warming up before getting started.

A lunchtime walk with a buddy can help you control your lunch portions and your afternoon snacking.  Your muscles are warm and hormone levels are higher but lung function is at its worst at mid-day.  It is also difficult to get the optimum 30 minutes in so you might want to plan for an additional walk before dinner.

So- what time of day is best?  Whatever time works for you and stick to it!  

Eat it Raw!

Daughter Rachel and I along with the Festival Foods Registered Dietitian, Stephanie, recently attended a Raw Food Class at a local clinic.  I run into people in the store who eat only raw food and it always seemed interesting to me so I wanted to learn more.  I also need to eat more veggies and hoped this would give me some ways to do that.  I was a little concerned when we were given a disclaimer that the Clinic/hospital does not endorse this way of eating, but in reading further, they do not approve of raw milk.  Raw milk (unpasteurized) is very controversial and is illegal to sell in Wisconsin but they did not discuss it in this class.

What is a Raw Food Diet and Why do it?

 On the raw food diet, you never eat anything that has been heated above 118 degrees.  Cooking is thought to denature the enzymes naturally present in food. According to the instructor, enzymes are the life force of a food, helping us to digest food and absorb nutrients. If we over consume cooked food, our bodies are forced to work harder by producing more enzymes. Over time, a lack of enzymes from food is thought to lead to digestive problems, nutrient deficiency, accelerated aging, and weight gain.  It seems to make sense but there are also some drawbacks.

One of the main concerns people have with the raw food diet is the risk of nutritional deficiencies, such as vitamin B12, iron, zinc, and omega-3 fatty acids. For example, one study found that people on raw food diets have higher levels of homocysteine and lower HDL cholesterol levels, due to vitamin B12 deficiency. Both are risk factors for heart disease. Supplementing with a multivitamin may help prevent nutritional deficiencies. Eating a variety of foods may also help.

If you decide to try it, you should ease into the program, maybe 50% raw food to start and find a balance.  Our instructor was not completely "raw" but it is a big portion of her diet.  To me, it looks like alot of work but I will incorporate a few things and have already started on the Green Smoothies.  I am not a big green vegetable eater so when they brought out the samples I was a little scared.  But, I have to admit, it was really good and now I have been making these at home. 

DISCLAIMER:  I am NOT a fan of most vegetables, particularly those that are dark green.  If I can drink this (and enjoy it)  you can too.

There are lots of great reasons to give the Green Smoothie a try, too numerous to mention here, but it is helping me get my 5 servings of fruits and vegetables a day and has curbed my need for sugar.  I have one after a workout and then after work instead of eating chips, marshmallows, or anything else I could get my hands on!  One blender full makes about 4 servings, keep leftovers covered in the frig for no more than 2 days. 

So far I have tried:
1 bunch Kale
1 ripe banana, peeled and sliced
1 cup strawberries, washed with stems on
1 cup water
BLEND until desired consistency.  Yes- it is GREEN but trust me, it is better than it looks.

Another one that I like:
4 peaches, pitted
2 handfuls of spinach leaves
 1 cup water

If you would like more recipes or to find out more about the Green Smoothie, click HERE.

All in all, this was a very interesting class and a new way of thinking about how we prepare our food and how it affects our body and health.  I don't think I will ever go completely raw or vegetarian, but the smoothies are a good way to make some changes.

Zzzzzzzz......Aggghhhh.....

This article is for snorers or people who sleep with snorers.  My husband is a world champion snorer and I am a light sleeper- not a good combination!  I was tired of his snoring keeping me awake and he was getting irritated that I kept poking him to roll over or chasing him to the couch! Snoring is not only annoying, it can have serious health consequences such as  heart strain, daytime fatigue, depression, irritability,  and restricted airway which can lead to oxygen deprivation. If snoring is accompanied by sleep apnea (a condition where the sleeper stops breathing multiple times during the sleeping cycle), the snoring person needs to seek medical attention for this potentially life-threatening condition. If you suspect that your partner has sleep apnea, one of the more obvious signs is hearing the snorer stop breathing for a few seconds, and then gasp for breath, usually without waking.

Some tips to stop snoring:

If you suspect Sleep apnea — get tested and properly diagnosed. The main treatment for sleep apnea is a CPAP machine

1.       Plump up the pillows and double it. Use plump pillows, and try sleeping at a 30 degree reclining position rather than flat. While sleeping flat on your back causes the flaps near the airway to collapse (and that’s the main cause of snoring), sleeping slightly upright might reduce that collapse.

2.       Lose weight. Fatty tissue at the throat is a contributor to snoring. You might not like this advice, but it is true that weight is a significant factor to snoring.

3.       Stop being male . Yes, men are more likely to be snorers! If this is not an option, keep reading.

4.       Sleep on your side. Tip: put a tennis ball  tucked on the back of your pajamas to help remind you to only sleep on your side. It’s the angle of the neck that usually contributes to deeper and louder snoring. Side sleepers tend to snore less. 

5.       Avoid these foods just before sleep: dairy and soy milk, alcohol, caffeine, and large meals. Sugary foods should also be avoided just before sleep, just another reason to eliminate those late night snacks. 

6.       What ultimately worked for us was “Pure Sleep”  It took awhile for him to get used to it but definitely worth the money as his snoring is almost non-existent.  Find out more here: http://www.puresleep.com/

Adults need 7-8 hours of sleep per night so don't let snoring keep you awake.

Burn, baby, Burn!

We have new bikes at the Y that show how many calories you are burning.  I've told my class not to believe the number as it is pretty innacurate.  Most machines are defaulted to a 170 pound man so if you are not a 170 pound man, it is not giving you the correct count.  It also does not take exertion into account.  If you really want to know,  you need a machine that allows you to enter your sex, age, and weight to be somewhat accurate.  Just keep in mind, you are not burning as much as you think you are!  My class was shocked that they are not getting rid or 600-700 calories, its really in the 200-300 range for a 45 minute session. 

Burning Calories – 150 at a Time
For a 150-pound person, doing these exercises will burn about 150 calories, a great start to getting into shape: (if you weigh less than 150, you burn less)

• Walking a mile at a pace of 15 to 20 minutes per mile
• Swimming laps for 20 minutes
• Bicycling for 30 minutes
• Running a mile at a pace of 10 minutes per mile
• Climbing stairs for 15 minutes
• Raking leaves for 30 minutes
• Playing basketball for 15 to 30 minutes
• Playing volleyball for 45 to 60 minutes
• Gardening for 30 to 45 minutes
• Jumping rope for 15 minutes
• Dancing for 30 minutes

Keep this in mind whe reaching for that extra helping or that evening bowl of ice cream- "How many minutes will it take to get rid of this? "

Road Kill=Healthy and Free!

  I drove the back roads to work at Walleye Weekend in  Fond du Lac this weekend and saw a sure sign of summer- road kill.  This got me wondering about the nutrition information about those poor varmints that didn’t make it across the road.  Don’t scoff- most of these are way more nutritious than beef or pork!  While I couldn’t find Nu Val scores, I was able to get a grading system and these guys have a great report card. Eating road kill can provide you with a free source of meat that hasn't been factory farmed, it’s organic and free from antibiotics.

Raccoon (B+)Dark meat that needs to be soaked overnight then slow roasted, smoked or barbecued.  One medium sized raccoon will feed 4-5 people. Raccoon is a staple in many parts of the US.  Very high in protein but also high fat and calories so don’t eat too much!

Squirrel (B+)High protein, high niacin, iron and B vitamins.  Also high in fat. My grandma used to shoot squirrels from her kitchen window and then make stew with them.  I think that’s a lost art.

Rabbit (B)  Low in sodium, high in niacin, phosphorous, and B vitamins.  Also very high in calories, fat and cholesterol so I’m surprised at the good grade. 

Deer (A) Very low in sodium.  High in protein, iron, niacin, riboflavin, zinc, and B vitamins. A 3 oz serving has just 127 calories.

Wild Turkey (B)  The bird, not the drink.  I must have seen 100 wild turkeys out in the fields, I would hate to hit one with my car, they are huge!  Low sodium, high protein, niacin, riboflavin, and B vitamins  but higher in fat and calories than its farm raised counterpart.

Skunk (?) Surprisingly, I could not find any nutrition info but I did find this advice from a road kill forum (yes, there is such a thing) : First, you have to clean the critter properly. So many people just don't know how to cleanly butcher anything. If the critter has sprayed, don't bother. If it hasn't ... skin it carefully, not letting the fur touch the meat. Also - you have to be very careful to not break the glands that produce the scent when you gut him. Honestly-skunks aren't worth the effort because I've got to kill so many to find palatable ones.  It is possible to eat skunk, but unless you really know what you are doing, don't. ßwouldn’t you just love to meet this person?
One last bit of advice from the experts:A good way to know if road kill is fresh is to look on the roads you normally drive. If it wasn't there the day before, it's fresh. Don't eat road kill that smells rotten, has maggots or fly eggs, looks sick or has ruptured organs. Road kill with rigor mortis should still be good for a day during warm weather and three to four days in cold weather.

Who wants to go the Road Kill Café today?

Sunday Morning Inspiration

"This is the beginning of a new day. You have been given this day to use as you will. You can waste it or use it for good. What you do today is important because you are exchanging a day of your life for it. When tomorrow comes, this day will be gone forever; in its place is something that you have left behind...let it be something good."

Author Unknown 

Snack Attack!

10 Easy Snack Ideas

Here are healthy snack ideas to help curb your hunger in a nutritious way.

1. Up your dairy and fiber intake by mixing a 6-ounce container of plain, non-fat, Greek-style yogurt with 1/2 cup of berries (I like strawberries or blueberries) and 1 tablespoon of ground flaxseed.  Flaxseed might make you gassy so eliminate if this is a problem for you.


2. Make your own trail mix. Start with raw almonds, chopped walnuts, and pistachios — look for nuts without added salt or oil. Then add raisins or dried blueberries and cranberries; again, be sure to look for those without added sugar. This can be fairly high in calories so eat only a handful.


3. Mix 1/2 cup of low-fat cottage cheese with 1/2 cup of no-sugar-added applesauce and sprinkle with cinnamon for a tasty dairy and fruit combination.


4. Dip sliced cucumbers, radishes, and grape tomatoes in hummus. You can substitute raw carrots or any other favorite vegetable for a great high fiber snack.


5. I love popcorn.  It’s low in calories and provides good dietary fiber. For variety, try spraying popcorn with low-fat, olive oil-based cooking spray instead of adding butter. Air popped is best but if you prefer the convenience of microwave popcorn, read the labels or Nu Val score as it varies wildly in calories and fat so it can actually be very unhealthy.


6. An old snack favorite that combines vegetables and protein is “bugs on a log.” Spread peanut butter on a celery stick and then sprinkle with raisins or dried cranberries for a nutritious mini-meal.


7. Another quick and healthy snack is a half sandwich. Use whole-wheat bread and layer on some lean meat such as turkey for protein, a slice of cheese for dairy, and lettuce and tomato for vegetables.


8. For a snack you can carry in your pocket, a bag of toasted almonds can give you a quick boost that is loaded with protein, healthy fat, and fiber.


9. Healthy snacks can come from the freezer aisle, too. Frozen cubes of mango make a delicious snack.  Frozen grapes and banana chunks are tasty, too. I like to peel a banana, cut it in half, fill with peanut butter and freeze.  Wrap in foil before putting it in the freezer.


10. Salsa is a great vegetable snack.  One-half cup of salsa equals one vegetable serving. For a tasty salsa dipper, try whole-grain crackers.

I think these would make great snacks for meetings rather than the usual cookies and sweet rolls.  All of these would also be acceptable for snacks in the classroom as well.

Healthy Food Friday!

Yippee!! The healthy food of the day is CHOCOLATE!  This doesn't mean you can go crazy with the candy bars, but dark chocolate in moderation has some great benefits.

Dark chocolate has the highest antioxidant content of any food.  A number of studies show that people who eat or drink dark chocolate have demonstrated health protected benefits, including increased HDL (the good stuff), and reduced LDL (the bad stuff). It has also been shown to lower blood pressure in older adults.

The darker the chocolate, the higher the antioxidant level, although this level varies by how it is processed.  Chocolate also contains mood-altering substances though a link beteween eating chocolate and feeling good is not scientifically proven, it sure makes us feel good!

But, this news is not a  license to go on a chocolate binge. Just remember to balance the calories. A 100-gram serving of Hershey's Special Dark Chocolate Bar has 531 calories-if you ate that much raw apple you'd only take in 52 calories.

 If health is your excuse for eating chocolate, remember the word "moderation" as you nibble. Don't replace other healthy foods with chocolate, but if you need something sweet- grab a square or two and enjoy!

Add a glass of red wine for even more antioxidants!