Health Foods Blog

Submitted by A Sizable Apple Blog

Today’s update will include a reader question regarding setting up a heart rate monitor. I found the research I found to be pretty valuable, even for those readers without their own personal system.-

I recently bought a Polar heart monitor watch. I guess I do not have it set right because it beeps at me telling me to lower my heart rate when I do not even feel like I am getting a good work out.

So I went back and read the directions which tell me that I need to program the watch with my heart rate parameters. Like my low and my high. Here is my question? How I am supposed to know those? And at what rate would I find myself burning the most fat?

I enjoy high intensity workouts, though. I like to walk but find myself bored if I do it too much. I just don’t want my watch beeping at me the whole time. I guess I am going into anaerobic workout at times, but that is where I seem to really feel like I am getting an awesome workout.

Janel

Heart rates are a tricky business. People from fit to fat can have dramatically varying heart rates that never seem to make sense. When I use to swim competitively, we would do sets where the amount of rest you took depended on getting your heart rate down to a specific range. Two of the better swimmers on the team, only slightly differing in body types had substantially different heart rates. Girl A would touch, take her heart rate, and take off again, while Girl B had to get out of the pool, lay down, and after waiting 15-20 minutes, still had a resting heart rate well above the specific range.

That story in mind, you very well may find that your watch is beeping at you when you don’t feel it should, which is also why setting the parameters are important. Although I’m not an expert on Polar products, I did find a site that seemed to answer your question. This site takes you through a few calculations to find your minimum and maximum intensity rate.

As for your question about a fat burning zone, I found quite a bit of confusing information. After sorting through a few sites, I found what I believe to be the clearest here (this site is good as well). It explains that most people burn the most fat in the 60-70% maximum heart rate area, or in moderate intensity. However, if you enjoy working out a a higher intensity, you can get the same results within the 70-80% range.

The first site also explains working out at a higher intensity boosts your metabolism afterwards, which can be a perk in favor of working a bit harder. I would suggest working at a level between the two zones, allowing yourself to work out at a slightly less intense level than you may be use to for a longer period of time.

As always, I enjoy reading and researching questions for readers. If you have any comments, questions or concerns, please email me at asizableapple@gmail.com.

Posted by Dana at 10:45 AM 0 comments

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Submitted by Café Physique Blog

Getting Protein on a Vegan or Vegetarian Diet

Appetizer
Build muscle without touching an animal product.
Main Course
If you are doing any amount of resistance training, you should definitely keep an eye on your protein intake. Without sufficient protein, it will take a lot longer to build muscle and get that “tone” look you are going for. But if you are a vegan or vegetarian, it can be extra challenging to get enough of this essential macronutrient. Here are few suggestions I usually offer to my vegetarian and vegan clients.

Tofu is a staple of most vegan diets, and it fortunately contains a lot of protein. Tofu comes in a bunch of different textures, including silken, firm, and extra firm. For an extra shot of protein, stick with eating extra firm. It has the highest amount of protein per gram.

Nuts also give you a good protein kick and can be mixed with dried fruit for a healthy and filling snack. Ideally, you shouldn’t eat the heavily salted & roasted nuts you usually find in small packages. This process takes away a lot of the nutritional value and adds a bunch of unnecessary additives. In my opinion, the “king” of the healthy nuts is unprocessed almonds. They have twenty-one grams of protein per serving and tons of minerals such as calcium, magnesium, and phosphorus.

Seeds are another great vegetarian protein source. Most varieties give you the protein you need plus a lot of omega-3 and omega-6 fatty acids, which can be particularly hard to get with a vegan diet. One of the healthier varieties is the sunflower seed, which has twenty-three grams of protein per serving.

Dessert
I have lots of clients who want to get fit but have to work around certain obstacles related to how they can eat or move. Sometimes they are lactose intolerant, have a bum knee, or have chosen to cut meat out of their diet. What I’ve discovered is that every obstacle is minor if the client really wants to lose that weight. Really, healthy eating is a challenge for everyone - vegans and vegetarians just have to be a bit more creative.

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Submitted by A Sizable Apple Blog

Earlier this month I found an interesting article about the use of alcohol and exercise in daily routine. Interestingly, doctors have found that drinking moderately complied with a daily workout is the best way to fight heart disease.

It also surprises me, after years of hearing poor things about drinking, we’re now to incorporate a daily glass of red wine into dinner. With everything coming forth in the health world about latest trends and tips to live a healthy lifestyle, where should we stand?

The ultimate healthy lifestyle, in my opinion, is to live in moderation. Do what makes you happy at all costs. Enjoy eating what tastes good, and try new things. It’s impossible for all of us to live strictly to diet plans, but living life happy with additional simple healthy tricks added is the best we all can do.

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Submitted by Healthy Foods and Eating Healthy Blog

There are two broad quality categories of wine in the European Union: table wine and quality wine. On average, less than five percent of an annual German wine harvest goes into table wine production.

The quality wines from the 13 German wine-growing regions are made from riper grapes and subject to higher standards. Basic quality wines, Qualitatswein b.A. (QbA), and higher quality dry varietals labeled CLASSIC, are great for every day enjoyment and are best consumed while young and fresh. SELECTION is the term reserved for superior dry varietal wines. They are ideal for find dining or festive occasions and benefit from aging.

Germany’s premium quality wines, Qualitatswein mitrial Pradikat (QmP) are made from fully ripe and/or botrytis-affected grapes. They are elegant, noble and long-lived. The following Pradikats denote six ascending levels of ripeness (quality):

Kabinett - Elegant wines made from fully ripened grapes. Generally, the lightest of the Pradikat wines.

Spatlese - Literally, late harvest. Made from very ripe grapes, these wines are deeper in aroma and flavor, and fuller-bodied, than Kabinett.

Auslese - Noble wines, intense in bouquet and taste, made from even riper grapes, selected in bunches.

Beerenauslese (BA) - Rare and exquisite wines with the unmistakable honey-like aroma of Botrytis (”noble rot”). Made from overripe berries, individually selected by hand.

Eiswein - Made from grapes of BA quality, harvested and pressed while frozen. Truly unique wines with remarkable concentration of fruity acidity and sweetness.

Trockenbeerenauslese (TBA) - The crowning achievement of German viticulture. A lusciously sweet wine made from individual berries shriveled almost to raisins.

The descriptions above for QbA and QmP wines refer to varying degrees of ripeness at harvest - primarily determined in the vineyard, by Mother Nature. The riper the grapes, the more intense or concentrated the wine. With the exception of Classic and Selection, which are always drier-style varietals, and the last three Pradikats (BA, Eiswein, TBA), which are lusciously sweet dessert wines, the ripeness (quality) designations do not provide information about the style of wine.

Whether a wine is dry, off-dry or sweet to the taste is primarily determined in the cellar, by the winemaker. The descriptive terms for style - trocken (dry) or halbtrocken (off-dry) - are qualifiers, used in conjunction with the ripeness designations. Both trocken and halbtrocken wines can be made in ripeness categories from QbA through Auslese. In other words, increasing levels of ripeness from QbA through Auslese do not mean increasing levels of sweetness. A QbA trocken or Kabinett Trocken is a dry wine vinified from fully ripened grapes (good aroma and flavor), while a Spatlese trocken is a dry wine vinified from very ripe grapes (more aroma and flavor). If neither trocken nor halbtrocken (or Classic or Selection) is indicated on a label or wine list, expect a wine with perceptible sweetness.

Jennifer de Jong is a long time wine drinker, enjoyer of wine, and non-wine-snob. She is the founder of VinoVixenz a snob free zone for learning all aspects of wine culture. From how to pronounce difficult wine names to to free wine reviews and ratings. We provide a free online guide of information to help the every man and women learn more about every aspect of wine.

Article Source: http://EzineArticles.com/?expert=Jennifer_De_Jong

Photo by New Millenium Images

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Submitted by A Sizable Apple Blog

I’ve posted before about different activities to burn calories besides heading to the gym, but I recently found a more impressive site for calorie burning. This site takes into account your weight and length of activity and then lists the amount of calories you would burn in 222 different activities. While some of the options like welding or making the bed are techniques you might not think of, its interesting to take a look at simple or unique ways to spice up your workouts.

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Submitted by A Sizable Apple Blog

While home for the holidays, I extended an offer to my sister, who does a lot of work with book editing and is quite if not more involved with exercise than myself, to write a guest post. Here’s her post on recovery exercises; great to incorporate into your routine after a particularly rough day.

After an especially intense workout, it’s often necessary to give your body a break. While you may be tempted to curl up on the couch while you let your sore muscles relax, the best strategy may actually be engage in low-intensity exercise (“active” recovery) instead of forgoing your workout altogether (“passive” recovery).

Muscles become exhausted and broken down during exercise, and recovery days allow them to heal and grow stronger. Although it might seem logical to let your body rest completely during these off days, research suggests that sticking with light exercise may be more beneficial.

According to this site I found, the purpose of active recovery workouts is to “exercise at an intensity that is enough to stimulate circulation and trigger certain endocrine responses, but lightly enough to avoid demanding more recovery from the recovery workout”

A study in the journal Medicine & Science in Sports and Exercise found that light workouts on recovery days reduce the levels of lactic acid in muscles more quickly than rest alone. There are psychological benefits to active recovery, as well: doing just an easy workout instead of skipping it altogether can help you relax, ease stress, and serve as a confidence booster.

There are several ways to add active recovery workouts to your routine. Try sticking with your usual cardio exercise, but swimming, biking, or jogging at a slower, more relaxed pace than usual. For weight lifting, focus on your upper body one day and then your lower body the next, giving your arms, back, and shoulders some time off.

You can also use active recovery days to try a new workout. If you’re used to running, try swimming, which allows you to rest your legs and utilize your upper body (as a low-intensity sport, swimming can give your joints a break, too). It’s also important to increase your stretching time during recovery days.

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Submitted by Healthy Foods and Eating Healthy Blog

Here’s an idea for a change of scenery rather than just eating the usual salad. It’s from Greece and you can add that Mediterranean atmosphere to your meal for a pleasant evening in.

You can serve this dish Hot or Cold, and it is served with either Crusty or Wholemeal bread, depending on your personal preference. Personally I prefer this salad Hot.

You can prepare the vegetables in advance if you like and store them in the fridge. Feta is the better cheese for a low fat and diabetic meal, but cheddar can be used if you don’t need to be so particular. Also feta has more salt than harder cheese, so you need to consider less salt in the remaining preparation.

Here’s what you need:

2 red peppers, 1 yellow pepper, all cored and deseeded and cut into chunks
2 salad onions cut into wedges
2lbs (1kg) of courgettes cut into chunks
1lb (500g) of tomatoes cut into chunks
2 oz (60g) of black olives
2 sprigs of thyme
7 oz (200g) feta (low fat) or cheddar cheese (higher fat) cubed
2 tablespoons of olive oil
1 tablespoon of balsamic vinegar
Salt and fresh ground black pepper to taste

Preheat the oven to 200°C or 400°F. Put the peppers, onions, and courgettes in a roasting tin dribbling the oil over the mix, then place the thyme sprigs on top.

Bake for about 30 minutes or until the vegetables start to slightly char and are tender, then put the remaining ingredients on top and pop back into the oven for a further 10 minutes.

Serve adding the salt and pepper to taste.

photo by Cooper_Kid

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Submitted by A Sizable Apple Blog

The more active you are, the greater ability you have to fight off illness, diseases and cancers. However, active lifestyles increase the odds that you may pull a muscle, or form a exercise related injury. Injuries can keep you off your feet for a few days up to a few weeks, depending on the extent of the ailment.

If you’re not regularly stretching before and after workouts, you could be at a higher risk for muscle cramps later on. Check out my post on dealing with muscle cramps as well. Here’s the videojug library on preventing injuries. The site does a good job of covering everything from cramping, sports prevention massage, increasing your flexibility to warming up and cooling down techniques.

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Submitted by Healthy Foods and Eating Healthy Blog

I was reading another article recently about the importance of having a good breakfast, and eating these foods at breakfast is being promoted as a good immune and metabolism boost.

You start with a small bowl of porridge with milk and blueberries. The porridge gives you some good carbohydrates and helps lower your bad cholesterol while the blueberries contain antioxidants which help counteract harmful free radicals in your body.

Next we have half a tin of baked beans on wholemeal toast with grilled tomatoes and mushrooms. The wholemeal bread gives you a slow carbohydrate release, while the beans give you protein. The grilled tomatoes contain lycopene which is an anti-cancer photochemical, and mushrooms give you potassium.

You finish this off with a drink of orange juice providing you with Vitamin C.

Over all you have a nicely balanced meal which will benefit your metabolism and help boost your immune system through the morning.

I think I might give this one a try.

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Submitted by A Sizable Apple Blog

In Mid-December, in one of my favorite links posts I mentioned a site that listed the health benefits of garlic. After finding a new site that looked at the benefits a little more extensively, I couldn’t refuse giving the cloves their own post. Garlic is a major staple in my family’s kitchen back home.

When I was younger, we use to buy a clove every now and then, and as my family’s love for cooking grew, we began to purchase pre-minced garlic in jars. Now it’s quick to add a tablespoon to anything you’re cooking up and the jar keeps the garlic fresh for a very long time.

Also, since its minced so fine, you’re less likely to get notorious bad garlic breath because you won’t be biting into any full cloves. Beside great flavor, the health benefits of garlic are outstanding. Ajoene, is a natural antioxidant found in garlic that protects against strokes and heart disease with its anti-clotting abilities.

Garlic has been shown to ward away colon, stomach, breast and prostate cancer, and when applied topically, can stop the spreading of skin cancer as well. Allicini, also found in the cloves promotes weight loss and lowers blood pressure. In general garlic can lower LDL cholesterol (although it can raise HDL cholesterol), and has been shown to reduce effects of exposure to asbestos. Its inflammation reducing skills make garlic beneficial to those suffering with osteoarthritis and rheumatoid arthritis.

It can fight germs that cause tuberculosis and a possibly kill leukemia cells. If you haven’t been swayed to swear to a life of voluntary bad breath, the antiviral and antibacterial properties of garlic can scare off a cold or flu as well. While all these facts may be a lot to handle, it’s apparent that adding a teaspoon or two to your meals can be rewarding.

Even if you’re not particularly handy in the kitchen, spoon a bit of minced garlic into soups, spreads, pasta dishes, stirfry or cook with chicken for some additional health benefits.

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Submitted by A Sizable Apple Blog

I recently got an email from a reader interested in incorporating some quick quiet workouts into her day-

I have a very small living space (row house) with absolutely no space for any machines. But I do want to start exercising more while my kids are sleeping. The trainer at my gym (which I can only get to 2-3 times/week because of child care limitations) suggested I get a strength/resistance band with handles. I have a big exercise ball and a yoga mat, 5 and 8-lb hand weights. Thinking about getting a thing to stick up in a doorway to do pull-ups with. Any other ideas? Of either stuff or, more importantly, exercises that work well in small spaces and/or are quiet as I have to do them while my baby’s sleeping?! Thanks!

- Jessica

Right off hand a few ideas from previous posts came to mind. My post on stretch bands and stability balls part one and two both offer great advice and links to videos and sites that have good programs. I think it’s most important, when starting a workout routine, to ask yourself what you want to accomplish. Although I don’t know Jessica’s case specifically other than her space and noise requirements, I have complied a good all-around basic workout guide.

Band and balls are especially great for those in Jessica’s situation- lacking space and needing a quiet exercise. I’ve done a variety of work on stability balls, from laying with the ball under my back, feet bent, and using free weights for an arm fly. You can also do some variations on push-ups balancing the ball at your hips, knees and toes for difference challenge levels, and do some rolling wall sits/squats with the ball between you and the wall (works well with free weights in hands as well).

Here is a great site with a variety of stability ball exercises, which includes details on muscle groups used, pictures and videos. Runner’s World also had a great feature on stability ball core work here as well.

Core work, (as shown by my post on core muscles) is also a great quiet workout to do with little to no equipment. Strengthening your mid-muscles makes almost all other exercises much easier. Here is a great slide show on core workouts that need no added equipment.

Medicine balls are also a favorite of mine. You can pair up medicine ball work with some crunches, hold the ball in place while doing lunges or squats, or add it to an existing stability ball workout. Here is a good site that shows some great uses of your medicine ball.

Since almost all of the workouts I suggested above (perhaps save the stability ball) require little equipment, these would be great to do in a burst exercise series or if you’re on the go. Specifically I would suggest taking a look around on the Internet or on the sites I provided for exercises that target exactly what you’re looking for, or spend a few days getting comfortable with your equipment and trying new routines out.

As always, I love hearing feedback from readers and enjoy taking on reader questions or challenges! Email me at asizableapple@gmail.com for questions or tips!

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Submitted by A Sizable Apple Blog

As part of my quest to share with readers budget friendly ways to eat healthy, I’ll be randomly posting for A Sizable Apple’s nutrition on a budget project.

One of my favorite healthy tips is with soups. You can find some inexpensive healthy options like Progresso 99% fat free soups, weight watchers 0 point options, and low sodium options as well. After finding a soup you like, contemplate ways to spice it up.

You can stretch your can for a few meals by adding to it, thickening it up and making it more of a stew. Add a handful of pre-cooked barley or beans for fiber, through in a few handfuls of frozen veggies or cubed meat. Adding in can add to the nutritious value of your meal, plus, it’s a great way to camouflage some foods you know are good for you but can’t quite get yourself to eat. Dice up tofu and throw it in and after simmering for 5 minutes, you won’t remember it’s there.

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Submitted by Café Physique Blog

Appetizer
Fast food doesn’t have to equal unhealthy food.

Main Course
It’s sometimes very hard to lead a busy lifestyle and eat right at the same time. If you find yourself ordering drive-through more than you’d like but still want to stay true to your fitness plan, stick to these options from some popular fast food eateries.

Hardee’s – Your best bet at Hardee’s is the charbroiled BBQ chicken sandwich. Unlike most fast food chicken sandwiches, the chicken patty isn’t deep-fried and it doesn’t come with cheese, so it only has one gram of saturated fat, plus a full 33 grams of protein.

KFC – It’s hard to find something good for you here (after all, “fried” is in the name), but the tender roast chicken sandwich without sauce is a good way to go. It only has 300 calories and 4.5 grams of total fat. Asking to hold the sauce shaves 80 calories and 8.5 grams of fat from the meal.

McDonald’s – Despite the bad press, it’s possible to eat healthy here too. Just ask for Chicken McGrill without mayonnaise. Again, making the special order is crucial here. It trims the sandwich down to a total of 300 calories and six grams of fat.

Taco Bell – The soft chicken taco has just 170 calories and four grams of total fat. If you want something a bit more substantial to eat, try the soft chicken taco supreme. It bumps the calories up to 350, but that’s still pretty reasonable compared to most fast food fare.

Dessert
I think this really illustrates the #1 tool for eating a healthy diet: education. I usually find that the more my clients learn about ways to eat healthy on the run and exercise on tight schedules, the healthier and fitter they become. I think spending time reading up and listening to experts on how to stay fit is just as important as spending time in the gym.

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Submitted by Healthy Foods and Eating Healthy Blog

Cranberries are probably most well known by being served at Christmas with Turkey, however because they are tart, even if sweetened they provide a great compliment to pork and poultry.

Cranberries contain bioflavonoids which help in the fight against cancer and heart disease and stomach ulcers. They are also a good source of vitamin C. and fibre. Often called the bounce berry, Cranberries are at their best when they can be literally bounced.

Cranberries have however some unique qualities and drawbacks. They contain a natural antibiotic which helps to prevent or alleviate cystitis and urinary tract infections. The natural antibiotic makes the bladder wall resistant to the organisms that cause urinary tract infections. People with bladder infections are often advised by their urologists or gynaecologists to drink two 200 ml glasses of cranberry juice daily to help prevent infection. In the bladder this helps prevent the bacteria forming colonies and instead the bacteria is washed out of the body in the urine.

Because Cranberries are tart, cranberry juice usually has added sugar. This makes cranberry juice unsuitable for a diabetic and is also not advised for people taking warfarin as Cranberries can raise blood levels of warfarin dangerously high to potentially fatal levels.

So overall eating Cranberries or drinking cranberry juice should be treated with caution especially if you are a potential diabetic.

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Submitted by A Sizable Apple Blog

Facts on Cinnamon
I never really thought of cinnamon as anything more than a way to spice up an apple dessert, but this site proved me wrong. The benefits to a little cinnamon a day are outstanding, and adding a little pinch to your breakfast or snack.

ABCs of fitness
Women’s Health Magazine had a creative and fun feature on the ABCs of slim. Especially if you are getting started with a health program or are looking for some variety, this is a great site to take a peak at. It may also be a good idea to cut and paste a different letter into your daily planner to keep you motivated.

Antioxidants in coffee
Maybe its all the trash talk from the dentist about the drink, but I had never heard so many positives about coffee before. Definitely worth checking out if you’re a coffee drinker of any sort!

Restocking your kitchen for the new year
I’m not too fond of diets that dictate cutting out starches, specifically my ultimate favorite, pasta. However, this site has a post with the recommended foods to keep in your kitchen by a very knowledgeable doctor. Your personal on opinions on food specific diets aside, every now and then it’s good to listen to the preacher and practice some of their best advice.

Excess calories in cocktails
Alcohol is a very easy way to wrack up your calories for the day. Before you know it, you’ve wasted a few hundred on some drinks while catching up with friends. Here is a good article on how to avoid packing on too many when you’re going out for drinks.

Know of a blog or article that should make A Sizable Apple’s favorite links? Email Dana at asizableapple@gmail.com

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Submitted by A Sizable Apple Blog

My brother told me about an article he saw about the 10 best foods you may or may not be eating. I thought it was pretty interesting and decided to poke around and see if I could find the original article.

More so, I was curious to see what I wasn’t eating, and see why I should be. Overall I found the article very informative, and a good read for anyone specifically who has health problems and looking for foods that may specifically provide lower cholesterol, blood pressure or fight cancer.

1. Beets:
Can lower your risk of heart disease, and fight cancers.

2. Cabbage:
One cup chopped cabbage has only 22 calories. It also reduces your risk of cancer.

3. Guava:
Fights cancer, provides a boost of potassium, and is also very high in fiber

4. Swiss Chard:
Protect your eyes from aging.

5. Cinnamon:
Controls blood sugar, fights LDL (bad) cholesterol, increase your body’s ability to metabolize sugar.

6. Purslane: *(popular vegetable in China, Mexico and Greece)
Highest amount of omega-3 fats

7. Pomegranate juice:
Decreased blood pressure, improve blood flow & has high percentage of vitamin C.

8. Goji berries: *(popular in Tibet, taste like a cross between cranberry/cherry)
Highest antioxidant power of any fruit, reduce insulin resistance.

9. Dried plums:
Fights against damage to your cells

10. Pumpkin seeds:
High magnesium (doctors say those with higher levels of magnesium in their blood have a 40% less risk of early death.)

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Submitted by Healthy Foods and Eating Healthy Blog

by Rebecca Burn Dip RNT, MBANT

Fruit and vegetables are fantastic providers of key vitamins and minerals necessary for all aspects of health. Not only this, fruit and vegetables provide fibre which is necessary for healthy digestion, and antioxidants which may help to prevent damage caused by free radicals in the environment. Free radical damage is potentially incredibly dangerous as it has been linked with degenerative diseases such as heart disease and cancer.

Currently the Government recommends we all eat at least 5 portions of fruit and vegetables a day. With the average adult in the UK consuming 2.8 portions a day, and many people eating far less than this, it is important to find ways to boost our intake.

Portion Guidelines

It is not as hard you may think to eat 5 a day. Fresh, frozen, chilled, canned, 100% juice and smoothies all count, as do dried fruit and vegetables.

As a general rule 3 heaped tablespoons of cooked vegetables such as carrots, peas or sweetcorn count as one portion. You’ll need 4 heaped tablespoons of dark green leafy vegetables such as kale or spring greens to make up a portion, and fruit wise a medium sized piece of fruit such as an apple, a banana, a pear or an orange count as a portion.

On the down side, a glass of fruit or vegetable juice only counts as 1 portion no matter how much you drink. Sadly the same goes for beans and pulses, and potatoes don’t count as they are classed as a starch. But don’t be disheartened, have a look at my handy hints below to find some easy ways to reach your target.

Rebecca’s Handy Tips for Eating 5 a day.

* Kick start each morning with a small glass of fruit or vegetable juice
* Add a chopped banana or apple to your cereal or porridge in the mornings
* Snack on hummus and crudités. 3 sticks of celery or 7 cherry tomatoes count as 1
portion
* Chop up a variety of vegetables to use in a stir fry. Try red peppers, carrots, broccoli and
spring greens. A delicious mix will make up a portion.
* Boil up some vegetables in vegetable stock - 2 broccoli spears or 8 cauliflower florets
count as a portion, and blend when soft for an easy soup. For an additional portion add 3
heaped teaspoons of canned sweetcorn before tucking in.
* Eat a portion of beans each day. Heap 3 tablespoons of baked beans onto a baked potato
for a simple tasty lunch
* Add additional vegetables to a tomato pasta sauce – a mix of peppers, cherry tomatoes
and mushrooms will go towards making up a portion.
* Fruit can make a great snack – the following all count as one portion: a large slice of
pineapple, an apple, half a grapefruit, 2 kiwi fruit, 7 strawberries, a tablespoon of dried
raisins or 3 dried prunes.

What about supplements?

Eating 5 a day can certainly improve our chances of reaching the recommended daily allowances (RDAs) of the nutrients we need. However this is not the whole story, sadly these days the poor quality of fruit and vegetables in many supermarkets means the nutrient content is not as high as we’d like. To guard against any nutritional shortfalls in the diet a good quality general multi vitamin is a good idea. Healthy Direct do Multi vitamins tailored for different groups - Men, Women, the over 50s and even chewable multi vitamins for children called “Wiggly Worms”.

A supplement should never be a substitute for eating your fruit and vegetables. In fact, despite containing key nutrients, a supplement cannot provide all the naturally occurring flavanoids and phytochemicals found in fresh fruit and vegetables which aid the use of nutrients in the body. So you still need to ensure you are also eating a good variety of different fruits and vegetables each day for optimum health.

For more information, visit www.healthydirect.com

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Submitted by A Sizable Apple Blog

I found a great article on CNN health a few weeks ago with a similar headline as this post. It talked about the danger of being idle, and the benefits of activity for all of your organs. I found it interesting, especially since we hear so much about the health risks of obesity, to find that those who are naturally slim without working out may be actually less healthy.

I couldn’t find the same CNN article, but I did find a little bit of a dated study from 5 years ago that stated the same idea. Exercise boosting the immune system, improving insulin sensitivity and increased bone density were more valuable to long lasting lives than lack of activity all together.

These findings are of public health significance because both physical inactivity and obesity have been cited by the Surgeon General as two of the top 10 public-health priorities for the nation. In this study, inactivity was a significant predictor of all-cause mortality, and overweight men who exercised reduced their risk of premature death compared with overweight men who did not exercise.

Just more proof of the overwhelming good a little daily activity will get you, and in addition, doctors in this study found that the amount and intensity of activity was not nearly as relevant as the benefits all together.

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Submitted by Café Physique

Appetizer
Conventional wisdom isn’t always so wise.
Main Course

Fruit Juice
Go to your refrigerator and look at the sugar content on your orange juice. I’m guessing it’s going to be somewhere in the neighborhood of twenty to thirty grams in a single glass, the equivalent to downing about four tablespoons of pure sugar. And as you already know, sugar encourages your body to store fat. There’s nothing wrong with eating whole fruit, which has a lot more nutrients and fiber and a lot less sugar, but you lose a lot of nutritional value when it’s turned into a juice.

Wheat Bread
Actually, wheat bread is better for you than white bread so long as it is actual, genuine wheat bread and not “enriched” wheat bread. “Enriched” basically means they processed and bleached the wheat until it doesn’t have any of the original nutritional benefits, and added vitamins back in. Believe it or not, some brands even add high fructose corn syrup to the bread. Always make the first ingredient on the list is “whole wheat” when purchasing wheat bread.

Foods marketed as “Low Fat”
There are tons of “low fat” foods that are also high in starchy carbs and sugar. After all, there’s more to good nutrition than lowering your fat intake, right?

Sharply Cutting Calories
If you eat too few calories, perhaps under 1200 a day or so for the average person, your metabolism may slow to a standstill, and you could wind up storing fat and losing muscle. The only healthy way to lose weight is gradually.

Find Smart Ways to Cut Calories

Dessert
If you ever discover you’ve been doing something very wrong in your diet or fitness plan (like you may have just done while reading this blog post), don’t beat yourself up about it. I sometimes encounter people who have been doing exercises in the least efficient and most joint-damaging ways possible for years before being shown there was a better way. The people with the most success are the ones who take new knowledge, apply it, and don’t worry about what they used to do.

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Submitted by A Sizable Apple Blog

Although National Breast Cancer Awareness Month was in October, the pink ribbon, breast cancer support campaign is still in swing. From buying a pink blender to your normal cup of coffee, hundreds of companies are donating proceeds towards breast cancer research. However, as the pink craze continues, more and more companies are jumping on the bandwagon.

As more and more companies try to string onto the trend, its important to analyze that companies roll in the grand scheme of things. Thinkbeforeyoupink.org focuses on the “pinkwashing”, where companies whose products actually add to the danger of breast cancer are turning “pink” in support of the cancer. And while the image of the pink ribbon is clear, exactly where your money is going to when you buy into a pink product is often hush-hush.

Cancer, as a health concern, effects many. Giving back to cancer support in memory of a loved one lost is a common method of healing. It’s important as a consumer, especially when donating that you’re confident in where you put your money. If you plan on buying into the pink campaign, make sure you check out the think pink site, in particular, this link to the critical questions to ask when purchasing a pink product.

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Submitted by Healthy Foods and Eating Healthy Blog

By Bryan Applegate

Ingredients

Romaine Lettuce (head $1.29)
1 pound of steak ($10 per pound)
1 box of colorful pasta ($1.03 Blue’s Clues because my inner child sways me at times.)
1 red pepper ($2.62)
Blue Cheese dressing ($2.43)
½ pound block of blue cheese($3.79 optional ingredient)

*Save money everywhere but in buying the meat. Cheap meat is too tough for this.

Wash and shred lettuce. Put it in the refrigerator so that it remains cold and crispy at serving time.

Then, cook pasta until tender but not downright floppy. We want the pasta to be somewhat cooler, so in this instance, it’s okay to rinse it off with cool water a little bit so it no longer steams.

Meanwhile, cut steak into slices and sear with salt and pepper. Do this in a shallow pan and a tablespoon of oil in the pan. As the meat cooks, toss it around a bit. When it starts sticking to the pan, you’re done in thirty seconds.

As the steak finishes, wash and half the red pepper. Faux roast a half on an electric range or carefully roast a half on a gas stove so that the outside is dark and toasty. While the pepper can still keep its shape, remove it carefully from the heat and slice lengthwise. It’s a lovely and tasty garnish with dramatic flair during cooking!

Assembly for presentation:

Toss the lettuce and cooled pasta together evenly. Now add enough dressing to coat the pasta and lettuce in a toss. Put this tossed mix as a bed on a plate or in a bowl. With clean fingers, crumble some of the wedge of blue cheese. Now place the steak strips on top in no particular pattern. Lightly drizzle with blue cheese dressing (diners can add more to taste). Finally, garnish the top with the most aesthetic strips of red pepper providing remaining slices for your companion.

What you have is a colorful and healthy salad for the human omnivore. Most every need of nutrition is encompassed in this attractive dish that goes well with red wine, water, or even cola for the kiddies.

Bryan Applegate is >Online Cooking’s Associate Editor and does really cool things with 3d graphics!

Article Source: http://EzineArticles.com/?expert=Bryan_Applegate

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Submitted by A Sizable Apple Blog

Green Cleaning
Michelle over at her Quasifictional blog posted a great review on some of the green cleaning ideas. The link above has a feature on her experience cleaning a shower with half a lemon and some other simple products.

Worrying About Weights
Amber posted a great article about women fearing weights and why women shouldn’t fear them.

Organic Foods
Videojug has a great library on organic food and organic living. For those health and environmentally conscious, they do a great job at showing how to grow and cook your own food in a friendly green manor.

Benefits of Coriander/Cilantro
Coriander seeds and cilantro leaves aren’t the most common foods for everyone to keep on hand, but if you’re looking to branch out and looking to try some new things, here is a good link to a site with 13 different benefits of the two. Some include prevention of nausea, protection against salmonella, sources of dietary fiber, iron, and magnesium.

5 Gifts to start the New Year with
Christmas may be over but if you’re looking at getting a jump start this new year here is a good article on five different products that may help you on your quest to a healthier lifestyle.

Know of a blog or article that should make A Sizable Apple’s favorite links? Email Dana at asizableapple@gmail.com

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Submitted by Healthy Foods and Eating Healthy Blog

Nectarines were named after the Greek god Nektar, and this is how the drink of the gods, ‘nectar’ originated. The nectar was simply the juice of the nectarine.

It looks like a peach except doesn’t have the furry skin, and it is sweeter and more nutritious. The flesh of the nectarine may be yellow or white. An average sized nectarine which weighs about 150g provides more than 100% of the recommended daily intake of vitamin C. They also contain about 250mg of potassium, small amounts of beta-carotene, and pectin a soluble fibre.

The flesh itself is also rich in antioxidants, in particular, carotenoids which help protect against cancer. The pectin is also believed to help reduce cholesterol.

In a similar manner to an apple, once you cut or peel a nectarine, the flesh begins to go brown. In the case of the nectarine however, this is caused by an enzyme and it can be slowed significantly by dipping the fruit in a little lemon or lime juice.

Nectarines are another fruit that continue to ripen once they are picked so when you buy one, choose one that is firm. Avoid nectarines that have a greenish skin or hard, as this is an indication of being picked too soon, and although they will become softer, they will have a poor flavour and be less sweet.

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Submitted by A Sizable Apple

Part of the joy of being around my family is hearing stories of their latest gym escapades. My family is very athletic and at any given time someone is usually working out, or being annoyed by others who are not hip to the workout room traditions my parents are use to.

My sister came up with the idea to compile a gym etiquette guide based on some happenings she had noticed. While most of us can assume some topics that may make a list like this, I’ve decided to do a little digging and elaborate more on some of the maybe not so well known tips.

1. Clean up-
Wipe down machines when you’re done, even if you don’t think you left anything, its polite in a place where everyone shares.

2. Share-
If you’re doing sets on a machine, it’s nice to let others jump in between your reps. Furthermore, if you’re looking to jump in, it’s definitely polite to ask if you can jump in or if someone is done with a machine before taking over.

3. Re-stack the weights-
Not everyone who uses the machines will want the same weight as you. Take the weights off or reset the machine after you’re through.

4. Don’t hog-
Most gyms have restrictions on usage of machines during peak hours. If you’re training for a marathon, best not to try to jump on a treadmill during the after work rush.

5. Keep it quiet-
Cell phone usage in the gym is beyond annoying. Unless its an emergency or a quick conversation, leave it on silent.

6. Cover up-
While you may be comfortable with your body, others may not be, dress appropriately while at the gym. This may mean shedding the sweatshirt if you’re going to hop on the treadmill or buying a size bigger to cover yourself. Make sure you dress appropriately, down to the sports bra.

7. Don’t glare-
This seems simple, as we’ve all been told it’s not polite to stare, but facing others on a stationary machine for 40 minutes makes it difficult. Bring a book, pick up a magazine, find something else to focus and capture your attention. You may not realize it, but especially at the gym, and over done glance can make someone else feel very uncomfortable.

8. Don’t compete-
Others at the gym aren’t there as part of a group program with you. While sometimes its fun to set goals, don’t make someone else your guinea pig (at least with them knowing it). Racing someone next to you, and peering over at the settings on their machine is nosy and rude.

If necessary, ask someone about their program or exercise if you’re interesting, they will most likely be much more willing to share with you if you’re curious instead of stalking.

9. Mirrors-
No, they aren’t there to check yourself out in, but they are there for a more important reason. Injury can easily be prevented if you watch your form while exercising in the mirror. Be conscious of others usage of the mirror and don’t walk in front of them if you can help it.

More so, don’t be that woman who obviously doesn’t understand the purpose of the mirrors and demonstrates this by checking for food in her teeth.

10. Be space conscious-
Especially if you’re stretching, be aware of the area you’re using. Find a spot where you won’t be in anyone’s way, or be blocking access to equipment. Most gyms will have seperate stretching areas, but if not be mindful of those who seem to linger near you and ask if you may be in their way.

11. Socialization-
The normal rules about polite interaction are all off in the gym. Most people are on a schedule, trying to get their workout in, and not interested in meeting someone new while they are drenched in sweat. It’s ok to talk, but don’t make the gym you’re social event for the day, and don’t plan on finding your soul mate on the machine next to you like some stories you hear.

12. Spotting & group work-
Asking someone to spot you once or twice is ok, and likewise if you see someone struggling, it’s nice to offer a hand or watchful eye. However, do not bother someone with helping you consistently (or they would have come to the gym with with a friend), and don’t let someone assume you are their new workout partner just because you catch the weights from falling on their chest.

In addition, if you see someone in similar stature to you working the same area, it wouldn’t necessarily be rude to ask them if they would like to work with you on a partner exercise that may benefit them. However, do not make someone uncomfortable, preach or critique them.

13. Noise-
If you’re listening to music, be conscious of how low it may be to those around you. Even the best headphones can leak a little. Also, don’t turn your music up so loud that you can’t hear yourself breathing. I’ve often been next to an unbeknownst wheezy on the treadmill. If your machine has its own television, make sure the sound isn’t offensive to others, also make sure the programing isn’t inappropriate for others near you.

Often lifting multiple reps or heavy weights will result in some sort of grunt. It’s ok to push yourself at the gym, but it’s not acceptable to disrupt others around you. Save your intense workouts for when the gym dies down, or lighten up on the weights to control yourself.

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Submitted by A Sizable Apple

A recent New York Times article took a look at the rising price of health food. The national need for altered diet options has allowed many companies to cash in on product promises. From weight loss supplements, exercise programs and food, health companies are raking in the money we eagerly through out in hopes of changes. The want for a healthier lifestyle has allowed prices to sky rocket.

The NYT article says junk foods are better for bargain shoppers costing an average of $1.76 per 1,000 calories, where nutritious foods cost $18.16 per 1,000 calories. A study discussed in the NYT article also added that nutritious foods are more likely to increase in price, soaring about 19% in the last two years alone, as junk food continues on the decline.

Although the study doesn’t surprise me, it saddens me that these facts are true. Priding myself on eating well on a budget, I find it frustrating that there’s more news on rising health food costs than information on creatively managing your health on a budget.

Wishing there was more information on eating well on a budget, I’ve been inspired to create a reoccurring A Sizable Apple feature on creative budget and health friendly meal ideas. Please submit your favorite meal ideas to asizableapple@gmail.com and I will begin to compile occasional posts on the new nutrition on a budget project.

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