The Potato.......this is the world's premier vegetable crop, potatoes are inexpensive and packed with healthgiving nutrients.
Often shunned for their high carb content, potatoes are fattening only if FRIED or covered in BUTTER. I think some of you are saying...oohh yes, yum!!! But roasting with a bit of olive oil, baking or boiling with skin on is the healthier alternative. A good all around source of nutrition, they contain B-vitamins needed for metabolism, potassium which helps to regulate the elimination of fluid, and vitamin C which boosts our immunity. They also possess flavonoids, known for their anticancer and anti-inflammatory properties, as well as compounds called kukoamines, which lower blood pressure.
Nutrients: Vitamins B1, B3, B5, B6, C, K, biotin, folate, calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc; fiber; protein and complex carbs.
Go ahead bake one up today and add a bit of salsa instead of butter, or a hint of olive oil and some herbs.
Wednesday, September 28, 2011
Friday, September 23, 2011
Strengthen the upper back
Rear lateral raise helps to strengthen the muscles of your middle and upper back. Grab a pair of dumbbells and bend foward at your hips until your torso is nearly parallel to the floor. Let the dumbbells hang straight down from your shoulders, your palms facing each other. Without moving your torso, raise your arms straight out to your sides until they are in line with your body. Pause, then slowly return to the starting position.
A strong back is so very important in our everyday life. Our back is what supports us and we need to take care of it. Keeping your back flexible yet strong will make your day to day functions much easier.
A strong back is so very important in our everyday life. Our back is what supports us and we need to take care of it. Keeping your back flexible yet strong will make your day to day functions much easier.
Taro (Eddo/Dasheen)
So how many of you have Taro on your shopping list for this week? How many of you have ever eaten Taro? How many of you even know what Taro is??? So many questions thrown at you about this lovely complex carb.
Taro is just that a complex carb which is very low in fat. This makes a tasty change to rice or potatoes.
Taro is also known as eddo and dasheen, taro is a small, tropical root vegetable with a mild, nutty flavor. High in complex carbs, it is an excellent energy food and offers a delicious alternative to potatoes but with a lower glycemic index. This veggie is also a good source of potassium, which gives it a mile diuretic action. Once peeled, taro can be boiled, steamed, or roasted as well as an addition to stews, soups, curries and casseroles.
Nutrients: Vitamins B1, B3, B5, B6, C, E, K, beta-carotene, folate; calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, fiber; protein; and complex carbs.
If you have not already tried this veggie I say you put it on your shopping list for next week and let me know how you liked it.
Enjoy!
Taro is just that a complex carb which is very low in fat. This makes a tasty change to rice or potatoes.
Taro is also known as eddo and dasheen, taro is a small, tropical root vegetable with a mild, nutty flavor. High in complex carbs, it is an excellent energy food and offers a delicious alternative to potatoes but with a lower glycemic index. This veggie is also a good source of potassium, which gives it a mile diuretic action. Once peeled, taro can be boiled, steamed, or roasted as well as an addition to stews, soups, curries and casseroles.
Nutrients: Vitamins B1, B3, B5, B6, C, E, K, beta-carotene, folate; calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, fiber; protein; and complex carbs.
If you have not already tried this veggie I say you put it on your shopping list for next week and let me know how you liked it.
Enjoy!
Monday, September 19, 2011
Fad Diets (Beware)
Do you know what a fad diet is? Have any of you either been seduced into thinking you could lose weight quickly in safe healthy way? Well....listen to what i have to tell you about fad diets.
Fad diets are the type of diet that guarantees quick results for the client usually it is in supplement form or taking out of the major food groups, or the good old grapefruit diet etc. etc. Fad diets are NOT supported by scientific research; the claims made regarding the product or the diet are not proven to be healthful or effective over the long term. Most fad diets are unmanageable, and the short term weight loss is usually gained back once the person no longer follows the diet or takes the supplement.
How do you recognize a fad diets well read the following:
1. Recommend eliminating or limiting certain foods or food groups.
2. Claim weight loss of greater than 1 to 2 lbs per week.
3. Sound too good to be true.
4. Promise that you will not have to modify your diet at all, meaning that you can eat unhealthy foods and still lose the weight.
5. Have dramatic pictures, exaggerated statements, and claims.
6. Necessitate that you must buy the product in bulk, purchase the meal plan or shakes or attend seminars.
7. Have studies that are not reviewed by other researchers.
Remember, there is NO quick and EASY way to lose weight and get healthy. It is a commitment to yourself and the time you are willing to spend on yourself!!!!! Remember YOU are IMPORTANT!!!!! Eating healthy foods (lean proteins, low fat dairy, good wholesome carbs - grains, nuts, seeds fruits, vegetables) all in moderation and moving your body daily whether it be for planned exercise or just good old fashioned physical movement (raking, shoveling, cutting the grass, up and down stairs in your house, vacuuming, dancing) all these things are so great for your body.
You are only given ONE body in your whole lifetime....please do the best to take care of YOU!!!!!!
Fad diets are the type of diet that guarantees quick results for the client usually it is in supplement form or taking out of the major food groups, or the good old grapefruit diet etc. etc. Fad diets are NOT supported by scientific research; the claims made regarding the product or the diet are not proven to be healthful or effective over the long term. Most fad diets are unmanageable, and the short term weight loss is usually gained back once the person no longer follows the diet or takes the supplement.
How do you recognize a fad diets well read the following:
1. Recommend eliminating or limiting certain foods or food groups.
2. Claim weight loss of greater than 1 to 2 lbs per week.
3. Sound too good to be true.
4. Promise that you will not have to modify your diet at all, meaning that you can eat unhealthy foods and still lose the weight.
5. Have dramatic pictures, exaggerated statements, and claims.
6. Necessitate that you must buy the product in bulk, purchase the meal plan or shakes or attend seminars.
7. Have studies that are not reviewed by other researchers.
Remember, there is NO quick and EASY way to lose weight and get healthy. It is a commitment to yourself and the time you are willing to spend on yourself!!!!! Remember YOU are IMPORTANT!!!!! Eating healthy foods (lean proteins, low fat dairy, good wholesome carbs - grains, nuts, seeds fruits, vegetables) all in moderation and moving your body daily whether it be for planned exercise or just good old fashioned physical movement (raking, shoveling, cutting the grass, up and down stairs in your house, vacuuming, dancing) all these things are so great for your body.
You are only given ONE body in your whole lifetime....please do the best to take care of YOU!!!!!!
Monday, September 12, 2011
Green Green Giants
Do you remember as a kid your parents always telling you to eat your greens? Well do you know why? Arugula, collard greens, chard, watercress etc. are probably the most nutritious foods you can consume. Greens (the darker they are the better) are packed with vitamins A, B, K and others as well as essential minerals like calcium, iron, potassium and magnesium...as well as many antioxidants that help protect cells from damage.
Greens promote healthy blood flow by lowering blood pressure due to the natural nitrates within them. As we age our bodies produce less nitric oxide so you must eat more nitrates to keep everything functioning properly.
High fiber greens help fill you up and speed up digestion so they are great if you are trying to lose a few pounds. Recommendation is trying to consume 3 to 5 ounces of leafy greens per day.
Here is a list of some of the healthiest greens available to eat: Swiss Chard; arugula, kale, bok choy, collard greens, watercress, spinach, escarole and mustard greens.
Best way to consume is steamed or stir fried..if cooked too long you lose more nutrients. Also be sure to consume with a bit of healthy oil (olive oil, peanut oil, walnut oil) to help your body absorb the nutrients.
Enjoy and be healthy!
Greens promote healthy blood flow by lowering blood pressure due to the natural nitrates within them. As we age our bodies produce less nitric oxide so you must eat more nitrates to keep everything functioning properly.
High fiber greens help fill you up and speed up digestion so they are great if you are trying to lose a few pounds. Recommendation is trying to consume 3 to 5 ounces of leafy greens per day.
Here is a list of some of the healthiest greens available to eat: Swiss Chard; arugula, kale, bok choy, collard greens, watercress, spinach, escarole and mustard greens.
Best way to consume is steamed or stir fried..if cooked too long you lose more nutrients. Also be sure to consume with a bit of healthy oil (olive oil, peanut oil, walnut oil) to help your body absorb the nutrients.
Enjoy and be healthy!
Wednesday, September 7, 2011
Helpful hints with your diet
Just some quick, easy helpful ideas for cutting out the unhealthy in your day to day diet.
Try to work on reducing the amount of trans fats you eat (transfats are found in baked goods, snacks, and other processed foods that contain hydrogenated oils). Avoid saturated fats found in meats, chicken with skins left on, process meats and foods and WHOLE-FAT dairy products. Also reduce eating highly refined carbs like sugar, white flour, white rice, white bread, cookies, candies etc.
What you should be including into your diet are more of monounsaturated fats such as olive oil, canola and peanut oil, nuts and avocados. Also healthy fats such as polyunsaturated fat from seeds, nuts and whole grains and fish. Choose to eat whole-grains, like whole wheat bread and other whole grain products such as oats, brown rice, barley etc.
A healthy diet does not exclude fats, carbs or any other specific foods. You need to find the plan that works for you and the right amoun to food to keep you satisfied and healthy.
Don't forget to move everyday...walk, run, jog, dance, take the stairs, ride a bike, jump some rope...keep active, keep healthy, keep alive.
Try to work on reducing the amount of trans fats you eat (transfats are found in baked goods, snacks, and other processed foods that contain hydrogenated oils). Avoid saturated fats found in meats, chicken with skins left on, process meats and foods and WHOLE-FAT dairy products. Also reduce eating highly refined carbs like sugar, white flour, white rice, white bread, cookies, candies etc.
What you should be including into your diet are more of monounsaturated fats such as olive oil, canola and peanut oil, nuts and avocados. Also healthy fats such as polyunsaturated fat from seeds, nuts and whole grains and fish. Choose to eat whole-grains, like whole wheat bread and other whole grain products such as oats, brown rice, barley etc.
A healthy diet does not exclude fats, carbs or any other specific foods. You need to find the plan that works for you and the right amoun to food to keep you satisfied and healthy.
Don't forget to move everyday...walk, run, jog, dance, take the stairs, ride a bike, jump some rope...keep active, keep healthy, keep alive.
Friday, September 2, 2011
Step up with side twist
The exercise for today is a compound move that involves pretty much all your muscles. This is a step up with a side twist and I am holding an 8 lb. weighted ball for extra resistance for my arms and core.
Basically you can do this move anywhere you find a place to step up. You can do a side step or forward step.(in the photos I am doing a side step) Make sure the step is not too high as you want your knee joint to be at 90 degree angle as you step so you don't hyperextend it. Take a step up hold the opposite knee up in a balanced move and while holding the weight or weighted ball twist to the the side of the knee being held up. For beginners you may start without holding weight and do 8-10 reps per side. Those who have been training can do 15 steps while holding a weight and repeat on opposite side.
You pretty much work mosts major muscles in your body while doing this compound exercise. Make sure you have warmed up properly prior to doing this move as you want the muscles to be warm and fluid.
You pretty much work mosts major muscles in your body while doing this compound exercise. Make sure you have warmed up properly prior to doing this move as you want the muscles to be warm and fluid.
Daikon the veggie of the week
So with a show of hands how many of you have eaton daikon this week or even know what it is? This is a mild flavored, white radish which cleanses the liver and assists in the digestion of fats.
Daikon aka mooli is popular in Japanese, Chinese and Korean cuisine. Containing active enzymes, it is served raw and grated as a side dish to aid the digestion of fatty or oily meals. Daikon also enhances liver detoxification and is said to help to break up catarrh (thick mucus in respiratory tract). Being high in water and low in calories, it is a perfect food for anyone on a weight loss program.
Nutrients: Vitamin C, Calcium, iron, magnesium, phosphorus, potassium, and fiber.
Daikon is good in salads and in coleslaw.
Daikon aka mooli is popular in Japanese, Chinese and Korean cuisine. Containing active enzymes, it is served raw and grated as a side dish to aid the digestion of fatty or oily meals. Daikon also enhances liver detoxification and is said to help to break up catarrh (thick mucus in respiratory tract). Being high in water and low in calories, it is a perfect food for anyone on a weight loss program.
Nutrients: Vitamin C, Calcium, iron, magnesium, phosphorus, potassium, and fiber.
Daikon is good in salads and in coleslaw.
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