Health Foods Blog

Submitted by A Sizable Apple

Welcome all, to racing season. More like pre-race season, but nonetheless, spring, summer and fall is littered with organized races of every sort. For veterans, this is an exciting time to prepare for your favorite annual events, and hunt for some new ones.

From bike races, local 1-mile walks, to country-wide marathons, there are plenty of places to get involved.

Why should I go?
Organized races have tons of perks. They’re a great way to get a group of friends or family members on board to training together. For the solo racer, they provide an opportunity to meet new people with similar interests, and see the talent range and involvement of your community.

Many races have a support or cause behind their name. For the cost of a few trips to McDonald’s, you can instead spend your money to run in support of anything from breast cancer to global warming.

Also, these organized events give you a great reason to work towards a specific goal you can put on your calendar. Don’t let the term ‘race’ fool you either; most community races (especially those for a cause) place more emphasis on your involvement than your clocked time. Whether your personal goal is to make it to race day, run the entire path, or to finish top in your age group, participation is key!

Where to find them?
Check local newspapers, gyms and sporting good stores. Smaller sporting goods stores especially are prone to posting bulletin boards with up and coming races, and even sponsor local running groups.

Runner’s World also has a great list of races across the United States, which means no matter where your summer vacation takes you, you can always find something! If you’re looking for bike races, Bike Ride and USA Cycling have search bars for races and information on joining local clubs.

No matter your ability level, challenge yourself to get out to at least one race this summer,

Check back tomorrow for information on the race I’m currently preparing for!

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Submitted by Healthy Foods and Eating Healthy

Water Chestnuts
by DeaTheGossamerMonster

Water chestnuts are not in fact chestnuts at all. They are crunchy tuberous vegetables which are used in many Asian dishes, soups and salads.

Water chestnuts are a source of moderate amounts of protein and vitamin C., but are nowhere near as nutritious as even a potato or other tuberous vegetables.

They do not grow on trees in marshy areas, but are actually grown wild in marshes or shallow water along lake banks or as a second crop in a rice paddy, and are an important export from many areas of Asia in particular China and Japan.

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Submitted by A Sizable Apple

I was recently contacted by the advertising folks at Propel to bring my readers on board their new campaign ‘How fit is your water?’ I’d seen their new commercials but not really paid them much mind, since I had always been a water girl in the gym anyway.

Did you know if you drank one of these other vitamin enhanced waters instead of Propel you would have to do 492 more sit ups, take 2,640 more steps or do 995 more jumps just to burn off the calories in that beverage?

- Propel Advertising

I decided to test it out anyway, and see how it held up to a good workout. I took a lemon flavored Propel with me on a good hour long bike ride last weekend. My first complaint was the bottle design. While working out, especially on the bike, unscrewing the lid and juggling both the bottle, top and bike all at the same time was challenging. I’d like to see a company promoting their product to a fitness geared group to throw me a little functionality in there as well.

Now, I tried the lemon flavor before boarding it on the bike to make sure I was actually gonna drink it. Sitting around with my roommates, I was pretty pleased with the taste. I imagined it was going to be a little more watered down tasting, especially since the clear liquid mimics water so well. My roommates all spouted out their favorite flavors (berry won). I asked the girls (all three are college athletes, mind you) where they typically drink Propel. They replied mostly in the summer to cool off, although none of them said they drink Propel while working out.

I could see why when I was on my bike ride. When I stopped for a drink (I figured out pretty quickly with traffic passing me, my Propel bottle was not going to be a solid drink on the go) I was pretty displeased with the taste. The lemon flavor was so sweet and sugary tasting, I contemplated ditching it completely and finding a drinking fountain to refill. I was concerned about my hands being sticky from the sugary drink (they wern’t), and also turned off that I couldn’t finish my ride by pouring a little stream down over my face like I would with a water bottle.

However, Propel is the grandchild of the Gatorade company, which boasts its ability to hydrate you better than water. Propel promises to ‘help hydrate and nourish the active body throughout the day’. I guess if I were to be hanging out all day throwing a Frisbee or going for a walk, I wouldn’t mind a Propel in hand.

If you’re typically a sports drink fan during heavy activity, Propel would be a good choice. It would also work wonders with keeping kids hydrated (or anyone who isn’t an avid water drinker). Their new campaign promotes low calories among other sports drinks. With 10 calories & 2 grams of sugar per 8 oz. bottle, they beat competition (vitamin water is about 40 & 13 for the same size). If you’re looking to cut calories in the gym, I’d suggest going the old fashion water route, since a regular sized 20 oz bottle of Propel will run you about 25 calories.

Check out their commercial here.

What do you normally drink during your workouts? What’s your favorite sports drink and when do you regularly drink it?

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Submitted by Healthy Foods and Eating Healthy

A wonderful tasting easily made dessert.

¼ pint (150ml) of whipping cream whipped into gentle peaks
Lemon slices
Lime slices
1 packet of Lemon Jelly
¼ pint (150ml) boiling water
Grated zest and juice from 1 lime
13 oz (400g) can of chilled evaporated milk

Line a 2lb (1kg) load tin with clingfilm

In a oven proof glass bowl dissolve the jelly in the boiling water stirring in the zest of the lime and the juice, then leave aside to cool.

Whisk up the evaporated milk to twice its previous volume and gradually whisk in the cooled jelly.

Then pour the mixture into the loaf tin and put it in the fridge to set for 2- 3 hours.

Turn the Terrine out onto a serving dish and decorate with the whipped cream, lemon and lime slices.

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Submitted by A Sizable Apple

Eight glasses of water proved wrong

A recent study performed by two kidney specialists at the University of Pennsylvania searched through existing medical records to find no proof of the eight glasses a day advice.

The study combats the former belief that adults should consume eight, eight ounce glasses of water a day.

The doctors did find two smaller studies on water making you feel full to replace eating for dieters, however both studies disagreed.

“Stella Volpe, a nutritionists at the University of Pennsylvania School of Nursing says you get more than what you need from water, coffee, soda and soup. And she reminds people that 20 percent of their daily water is from solid food, much of which contains water.” – ABC article

The article was published on ABCnews.com, April 2 and combats decades of wide-spread beliefs on water consumption.

“Drink when you’re thirsty,” said Dr. Stanley Goldfarb, of the University of Pennsylvania. “That’s the way your body is designed.”

The study continued to find that on average (through drink and food consumption) women consume 11 glasses of water a day.

The study added drinking more during warm temperatures and while engaged in physical activity is still important, as both events dehydrate the body at a higher rate than normal.

Drinking eight glasses of water has never been my strong suit. Downing 64 ounces in a day (the equivalent of almost a full 2 liter for those who want a visual) is difficult to remember. When I did try to keep up with the eight glasses a day rule, I felt overly full with an ocean in my stomach, and uncomfortable for most of the day. No one could be happier about this realization than myself, no longer plagued by empty glasses reminding me of the six more I still had to go.

Reference: http://abcnews.go.com/Health/Story?id=4574553&page=2Visit 1800blogger to see all of our industry leading blogs.

Submitted by Healthy Foods and Eating Healthy

Sushi

When Sushi is mentioned, most people are unsure of what it is. They immediately recognise it is a raw fish dish but that is about the limit of their knowledge.

Actually the word, Sushi means vinegared rice, but it has now become commonly used as a term to describe bite sized raw fish on a bed of rice (Nigiri), or a type of rice and seaweed roll filled with fresh fish and vegetables (Maki). Usually there is an accompanying dip of shoyu (Japanese soy sauce).

Sushi is both delicious and nutritious and its preparation has evolved over centuries into an art form.

Sushi dishes contain many healthy ingredients and are low in fat. The bite sized pieces help weight watchers eat more slowly, however seaweed used in the dish may mean a slightly higher salt intake.

Sushi should always be kept cool and not stored for more than eight hours after preparation because of the risk of microbial growth. There is always a risk of eating raw fish because of the small risk of exposure to bacteria or parasites. Therefore it would be good common sense for a pregnant woman or those with immune disorders not to eat Sushi.

The origins of Sushi dates back to the seventh century when South-east Asians developed a pickling technique. The Japanese adapted the technique for packing rice and fish. As the fish began to ferment the rice produced lactic acid, which in turn, pickled the fish. As the technique was improved upon over time, many unique, healthy, beautifully presented dishes appeared.

Today, Sushi continues to grow in popularity.

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Submitted by A Sizable Apple

A symphony to the dieter’s ears! After hearing some myths about the magical negative calorie content of celery, I decided to do a little dig to see what other foods shared this quality.

Negative calorie foods are classified as foods (mostly fruits and vegetables) that burn more calories being digested than they contain as a whole. With that in mind, I wasn’t shocked crunchy water stick celery was such a familiar negative calorie find.

But,

We better stop here to debunk any brewing ideas for a fabulous new diet trend. Sticking to this regiment deprives your body of a huge class of nutrients. Also keep in mind women’s bodies need roughly 2,000 calories per day to stay healthy. Snapping celery sticks on your plate for dinner isn’t gonna cut it. However, there are some instances where this group shines-

Snacks, side dishes and desserts. For all your off meal time cravings, negative calorie foods are a positive choice. Even when an apple isn’t what you had in mind, make yourself up a fruit bowl and break out a few spoonfuls of peanut butter or salad dressings to dip in.

Although dips are usually higher in fat and calorie content, pairing it with a healthy choice is a good way to go about cravings. This alternative can accompany tons of heavy partners. If you’ve got a high calorie meal, use a negative calorie choice as a side dish to balance.

Negative calorie foods give some flexibility over the traditional eating routines. If you’re bored and can’t get the kitchen off your mind, you can feel ok about giving in if your choices are thoughtful.

Negative calorie vegetables: Asparagus, beet, broccoli, cabbage, carrot, cauliflower, celery, chili peppers, cucumber, endive, garden cress, garlic, green beans, lettuce, onion, papaya, radishes, spinach, turnip, zucchini

Negative calorie fruits: Apple, blueberries, cantaloupe, cranberries, grapefruit, lemon, mango, orange, pineapple, raspberries, strawberries, tangerine, watermelon
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Submitted by A Sizable Apple

While doing homework and thinking up new blog posts, I mindlessly had the tv on in the background. I couldn’t help but be interested in TLC’s new show- “I can make you thin”.

The premise is that if you tune in weekly and listen to a slim man with an English accent help talk your weight down. Paul McKenna promises his 4 rules will help you loose all the weight you want.

He says by eating when you’re hungry, eating what you want, eating consciously and knowing when you’re full, you can reach success.

McKenna has a point- eating has become something we unconsciously do, like breathing and blinking. Paying more attention to how you’re cooking, and how you’re eating can definitely yield results.

While I applaud him for an approach unlike restrictive diets that often fail, I see some major flaws in his system. For one, in his first show, he mentions nothing about exercise. Eating well is one thing, but even those with the best nutritional habits, are unhealthy without making fitness a habit.

As I mentioned here, lack of physical activity proves to be more life threatening than obesity.

The idea behind McKenna’s show is equally as disappointing. As proven in the title, the program continues to put the emphasis on size, and getting thin, than it does being healthy. With so many media outlets circulating around slender women, McKenna’s approach seems to start off on the wrong foot by promoting an unhealthy outlook from the beginning.

Weight loss methods that focus their results around size and focus ideals around the body shapes of others are poor methods to make changes upon. I think it’s great McKenna can engage viewers and get them excited about weight loss with his charismatic approach, however I’m not sold.

What do you think? If you’ve seen the show, comment and share your thoughts. It’ll be interesting to see what else he preaches in the weeks ahead.
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Submitted by A Sizable Apple

Can a slice of bread and olive oil before dinner help you eat less? I was stunned when I heard Oprah’s favorite doctor, Dr. Oz preach this idea on her show today. Now listen, I’ve downed plenty of bread and dipping olive oil when eating at restaurants and can always find room for a whole dinner on top of that.

How would a little snack before hand make any difference? I found info on both the Men’s Health Magazine website and Oprah’s site as well. Men’s Health Magazine says-

“olive oil stimulates the release of cholecystokinin, a gut hormone that signals the brain to stop eating”.

What do you think? Both sites say to let a slice of whole wheat bread soak in about 2 tablespoons of olive oil and consume 15-20 minutes before dinner.

Personally, I’d hate to rely on oil soaked bread as part of my daily dinner routine. What else would I be prone to soak in fatty oil later? The tips and tricks I thrive on placing good foods close to where I’d see them, and eating slowly to evaluate when my body says I’m full.

Besides, as I’ve learned from my first course at restaurants, just because you feel full, doesn’t mean you’re full on good food. If having sopping bread will make me eat less of my salad or stir-fry, what’s the point?

Any readers interested in taking the plunge, in the spirit of science?

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Submitted by Café Physique

Appetizer
Simple tweaks to your workout routine can make exercise time much more effective

Main Course
If you want to get results but spend as little time in the gym as possible, you need to boost the effectiveness of your routine. Use these tips to slim down your waistline without having to become a gym rat.

Rest In Between Sets - During weight training, that “weak” feeling you get when you feel your muscle giving up on the very last repetition of a set is caused by the buildup of lactic acid. Lactic acid gets flushed from your muscle very quickly after you complete a set, so it is important to jump right into the next set as soon as you can. Resting for less than a minute will increase the amount of strain on your muscle throughout the set, helping you to achieve the lean, toned look you want a lot more quickly.

Warm Up – A lot of people are under the impression that warming up before your workout is time wasted. So instead of getting loose and raising their heart rate for the upcoming workout, they will just go into the workout at a hundred miles an hour. But you should take those extra few minutes in the beginning of the workout to warm up your body. You’ll end up with a more effective workout overall.

Think Positive Thoughts – A study at Harvard University in 2007 examined two groups of people who performed the exact same amount of exercise. One group was told that what they were doing was very effective exercise, while the other group was not. Believe it or not, the group that was told that it was effective lost more weight. So when you go into your workout, really believe that what you are doing is good for you. After your workout, congratulate yourself on how well you did. These kinds of good thoughts might just show up in your slimmed waistline after time!

Dessert
Of course, the best way I’ve found to make workouts more effective for my clients is to make exercise time as pleasant a possible for them. When exercise is enjoyable, the time you spend sweating really flies by, and you may even discover that you look forward to your next workout. Not sure how to make your workout more fun? Try listening to up-beat motivating music while doing cardio or working out with a partner who doesn’t mind chatting a little bit between sets.

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Submitted by A Sizable Apple

Grocery shopping for dummies

When I was younger, I would head to the grocery store with my mom, usually under the coax that I could pick out a treat for keeping her company and not mindlessly running through the isles screaming or crying like many other children.

You would think, being familiar enough with a grocery store from those trips, and seeing same food day in and day out magically appear in our fridge at home, that once I had to actually grocery shop for myself, it wouldn’t be so life altering.

Wrong.

Last year, neither my mother nor my college’s cafeteria was responsible for feeding me. Still, at 21, shopping for food hasn’t proven to be an easy task. Trying to stay in shape at school, I understand that I am directly responsible for the fruit and vegetables (or lack there of) that go into my mouth. After much practice, and still some random hits and misses, I think I’m beginning to find an approach that works for me.

I’ve realized, however, that your success or failure with nutrition weighs heavily on your techniques in the grocery store. Your path through your local supermarket will dictate how well you meat nutritional guidelines. For instance, starting with processed foods (usually in the middle of the store on shelves) or spending more time in the aisles will result in more processed foods in your cart, which generally result in higher calorie and fat content than produce on the outer walls of the store.

This idea came from a great article I read by Dr. Pamela Avery. Her article, Eat around the edges, investigates the set up of grocery stores and the pattern of produce and healthy choices residing around the walls.

Dr. Avery explains the reasoning is because fresh produce needs to remain in a controlled climate, therefore relies on the electrical outlets and refrigerators that are often on the edges of the store. She continues that these areas should be considered the ‘green zone’ and make up a majority of your food choices.

Her mastering of the shapes and techniques of storage of foods provides a healthy routine while shopping. Another helpful approach to healthy shopping may be to clearly separate your produce from processed foods in your cart. This will help to make a quick visual distinction of your shopping habits.

What is your routine in the grocery store? What are some of your bad shopping habits?

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Submitted by A Sizable Apple

I spent this past weekend with my family in Chicago. My parents, brother and I were out visiting my sister and her fiancé for an extended weekend. Before our trip downtown, we me and my dad made the best of said fiancé’s guest passes at his local gym.

Now keep in mind, my gym experience ranges from the modest YMCA at home, and free access to the gym on campus when I’m at school. Needless to say, this super gym, which I’ll leave unnamed, blew anything I knew before out of the water.

The ultra-gym had about anything you could ever imagine. Even showing up on Good Friday, the place was pretty well stocked with all sorts of Chicagians. Still, I was pretty impressed to see the most cardio machines lined up like little soldiers I had ever seen in a workout facility.

However, I had a hard time getting my typical workout in. My dad put it best, when he said- “going to a new gym, you spend more time looking around for your favorite machines than actually using them”. I couldn’t agree more.

I think in general, I would have a difficult time belonging to an ultra-gym anyway. There’s something disheartening about no machine standing out from another, be it better lighting, or closer to a fan. I also find a sense of comfort in a smaller setting, with a bit better organization than simply a huge warehouse feeling.

What is your gym of choice like? Do you rely on regular favorites and more of a connection with your facility? Does a larger gym suite you better?

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Submitted by Healthy Foods and Eating Healthy

Avocados, a fruit or a vegetable? The avocado is quite frequently mistaken for a vegetable, but it is in fact a fruit. It contains iron and magnesium and folate and is a good source of potassium, dietary fibre, lutein, and vitamins C., E., and B6.

They do have one major drawback in the fact that they are high in calories with 85% of those calories coming from fat. In fact it has more calories and fat than any other fruit.

The good news is however that the fat in avocados is monounsaturated and does not increase blood cholesterol levels. The fat is in the form of oil and Avocado oil is similar in nature to the oil found in olives.

Avocados also contain a plant sterol called beta-sitosterol which is a substance that can help to prevent cholesterol being absorbed by the small intestine, and an antioxidant called glutathione that may help offer protection against several cancers.

Because of its rough alligator appearance type skin avocados are also known as alligator pears. They only ripen once they are removed from the tree, and then they ripen within a few days.

The avocados rich buttery flavour and smooth texture makes them a great complement to salads and sandwiches, and is suitable for infants from six months old.

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