TIS THE SEASON

10 WAYS TO ENJOY THE HOLIDAYS WITHOUT WORRYING ABOUT LOSING WHAT YOU HAVE GAINED

It is that time of year where the weather gets cold and that bed looks nice and warm and cozy. It is also that time where you have one holiday party after another and all of a sudden you have packed on an extra 10 pounds or so. Once you realize you have gained some extra weight you worry about getting back in shape in time for the competitive season or just try to get back what you had worked so hard for prior to the festive celebrations. The holiday season doesn't have to do this to you and your training unless you allow it to. Be proactive and choose to take control of the holidays instead of letting the holidays take control of you!

1. EAT FOUR TO SIX SMALLER MEALS RATHER THAN "SAVING" YOURSELF FOR THAT SPECIAL HOLIDAY MEAL

Not only do smaller, more frequent meals enhance metabolic activity, your less likely to binge on those holiday treats. The meal is not going anywhere so in order to help curb that appetite before the party, choose to snack on "heavy" foods or those that contain a high water content like broth based soups, fruits and vegetables. Studies show that people who eat light food that is high in calories, easily consume 1,000 calories without feeling satisfied. Therefore, substitute chips, crackers, rice cakes, and popcorn with fruits and vegetables to curb your appetite.

2. PLAN A WORKOUT BEFORE A HOLIDAY PARTY OR BIG MEAL

 In the one or two hours after intense exercise our bodies are more sensitive to the hormone insulin, which helps transport sugars to our depleted muscles. Therefore all those starchy carbohydrates found in mashed potatoes or sugars found in cranberry sauce and pumpkin pie would be great sources for glycogen replenishment. Then you have your ham or turkey which is a great source of protein that will allow you to repair damaged tissue. All in all our metabolism is heightened after hard effort/exercise, meaning that we are more effective at burning up those little undulgences that go along with holiday season. So keep training hard!!

3. IN CONTRAST TO OUR "SPORTS MENTALITY" TO PICK UP THE PACE, WHEN EATING, SLOW DOWN!!

It takes at least 20 minutes for our brains to signal that we are actually full, which means a slower eater will consume less calories before feeling full than someone who races through their meal. So instead of seeing who can finish their plate first, see who can finish their dish last.

4. REMEMBER THE LAW OF DIMINSHING RETURNS

Research has shown that we receive less pleasure the more of a particular food we eat. So rather than feeling like you have to eat a full serving of every dessert on that dessert tray, cut a small piece (bitesize) out of the ones that catch your eye or take a bite or two then share it with a friend or relative and receive 90 percent of the pleasure with 10 percent of the calories!

5. TAKE ADVANTAGE OF "NUTRITIONALLY DENSE" HOLIDAY FOODS

Many holiday food staples can supply our bodies with a multitude of health-enhancing nutrients and when consumed in moderation, can actually become year round nutritional staples. So be sure that during the holiday season you consume these health enhancing foods:

 a. Pumpkin:excellent source of beta carotene and iron

 b.Cranberries:contain 2 powerful flavonoids=quercetin & myricetin (prevention of artery disease)

 c.Turkey:significant source of B vitamins, selenium, and zinc      

 d. Sweet Potatoes: excellent source of beta-carotene, vitamin C&E

 e. Chestnuts:contain a good dose of fiber, vitamin C and folic acid

6. OFFER TO BRING A HEALTHY DISH TO HOLIDAY PARTIES

Offer to bring a vegetable platter with low fat dip, a colorful fruit platter with nonfat yogurt, pita chips with hummus, or even baked tortilla chips with chunky salsa!! You and others around you will appreciate your decision becaue you have now supplied the party with good nutritional options instead of which is better a cookie, brownie, or cheesecake?

7. TRY RECIPE MODIFICATION

 Making modifications to your favorite dishes to make them healthier and even tastier. Take muffins or  banana bread for example and replace the oil or butter with applesauce.

8. BEWARE OF LIQUID CALORIES, ESPECIALLY ALCOHOL

Alcohol actually contains almost as many calories per gram as fat. So when you combine alcohol with creamy or sweet mixtures you get even more calories. Alcohol also tends to lower our inhibitions, which means you can tend to be less careful with what and how much you eat at a party. So instead of reaching for your typical tempting beverage, spice things up and substitute a non-caloric drink like diet soda, water or spritzer into the mix.

9. DON'T "HANG OUT" AT THE APPETIZER TABLE WHEN SOCIALIZING AT A PARTY

In observational studies people who don't socialize by the appetizer tables are less apt to subconsciously pick at the food available. Therefore you want to make a conscious effort to position yourself away from the appetizer when catching up with family and friends.

10. USE A JOURNAL TO MONITOR YOUR TRAINING AND NUTRITION

Those who monitor not only their training but their food intake are successful because they hold themselves accountable in ways that develop good nutritional as well as training goals. They are then able to see patterns where certain foods gave them more energy than others as well as the foods that enhanced their performance. Anyway don't get caught up into fretting about food, instead try to focus on the social aspects of the holiday season and enjoy the company of friends and family.

*More information about healthy choices during the holiday season check out http://www.active.com

and other interesting articles by Kim Mueller!

ON-THE-GO

THERMOS OPTIONS

 

When packing a lunch either for yourself, your children, your spouse, etc. take into consideration that you have multiple options available to you. Do not limit yourself to just sack lunches or taking only dry food that won’t spoil because you don’t have a fridge. This is a great opportunity to take hot or cold lunches and snacks using a THERMOS!!

For those WARM days think of filling your thermos with these delicious and nutritious cold options:

1. Pasta Salad

a.       ½ cup whole wheat spiral pasta

b.      Chopped cherry tomatoes

c.       Chopped olives

d.      Chopped green and red bell peppers

e.       Light dressing of olive oil, salt, and pepper

f.        Sprinkle parmesan cheese

2. Yogurt

a.       Low sugar yogurt

b.      Add fresh fruit

c.       Add granola

3. Smoothies

a.       1 cup frozen berries

b.      1 cup orange juice

c.       1 cup baby spinach

*Green smoothies don’t need to be just for breakfast you can pour it in a thermos and keep it cold in an insulated bag. Just shake it up before lunch and then drink

4.      Juices

a.       1 peeled cucumber

b.      1 peeled orange

c.       ½ slice of ginger root

*Juicing, a great mid day pick-me-up to get some quickly absorbable nutrients

5.      Fresh Fruit

6.      Fresh Vegetables

7.      Cold Hummus dip with a side of pretzels, multigrain saltine crackers, celery, etc.

 

For those COLD days where you are on the go all day at sporting events, work, etc. here are some really quick and easy options:

 

 

1. Hot Cereal (oatmeal, cream of rice, or cream of wheat)

a.       ½ cup quick oats

b.      ½ cup coconut milk

c.       1 tablespoon brown sugar

d.      1 tablespoon raisins

2. Soup (chicken noodle, triple bean, tomato, broccoli, cream potato, black bean soup or even chili:

a.       1 pound lean ground beef

b.      1 cup chopped onions

c.       1 clove minced garlic

d.      1 14.5 ounce can chopped tomatoes or 2 cups chopped fresh tomatoes

e.       2-3 cups red kidney beans (cooked earlier)

f.        1 8oz can tomato sauce

g.       1 tablespoon chili powder

h.      Sprinkle of brown sugar

i.         Drop of Worcestershire sauce

*After browning the ground beef place everything in a pot and let it simmer 20-30 minutes. Either store it in a container in the fridge and heat it up before placing in thermos and taking it on the go.

3. Hot dips such as a hot, fresh artichoke dip with a side of pita chips, pretzels, carrots, etc.

4. Rice dishes: chicken fried rice, Mexican rice, or steamed rice with vegetables. Even add steak, shrimp, or tuna to your rice to shake it up a bit. If you decide to make fried rice here is a recipe that is easy:

a.       2 cups cooked rice

b.      1 10oz bag frozen peas and corn

c.       2 eggs blended together

d.      Leftover chicken or ham

e.       Low sodium soy sauce

                                                   i.      Cook all ingredients together in a skillet until peas and corn are heated through and eggs are cooked. Top with a little soy sauce for flavor.

    5. Sandwich fillings: fill thermos up with warm Sloppy Joe mix, cold chicken salad, or egg salad mix. On the side pack a couple pieces of wheat bread, pita, or a bun. If you decide on chicken salad combine:
              a. 2 cups shredded chicken
              b. 2 tablespoons plain yogurt
              c. 2 tablespoons chopped celery
              d.  ½ cup chopped grapes
              e.  Salt and pepper

FOOD THAT AFFECTS MOOD

MOOD FOOD

HAVE YOU EVER WONDERED WHY YOU MIGHT FEEL TIRED AFTER ONE MEAL, BUT ENERGIZED AFTER ANOTHER? WHAT IF YOU WERE TOLD THAT CERTAIN FOODS COULD IMPROVE YOUR MOOD?

THE KEY TO UNDERSTANDING THE CONNECTION BETWEEN FOOD AND OUR MOOD LIES IN LEARNING HOW THE BRAIN FUNCTIONS. TO SIMPLIFY IT, OUR BRAIN COMMUNICATES VIA CHEMICAL SUBSTANCES PASSED FROM ONE NERVE CELL TO THE NEXT. NOW THESE CHEMICALS ARE CALLED NEUROTRANSMITTERS AND ARE MADE IN THE BRAIN FROM THE FOOD WE EAT. THE NEUROTRANSMITTERS MOST SENSITIVE TO OUR DIET AND THAT PLAY A LARGE ROLE IN DETERMINING OUR MOOD ARE SEROTONIN, NOREPINEPHRINE, AND DOPAMINE.

DOPAMINE AND NOREPINEPHRINE ARE ALERTNESS CHEMICALS AND WHEN THEY ARE PRODUCED WE ARE ABLE TO THINK, REACT QUICKLY, FEEL MOTIVATED AS WELL AS STAY ATTENTIVE AND MENTALLY MORE ENERGETIC THROUGHOUT THE DAY.

SEROTONIN ON THE OTHER HAND IS A CALMING CHEMICAL AND WHEN IT IS PRODUCED FEELINGS OF STRESS AND TENSION DECREASE AND MOST PEOPLE WILL FEEL SLUGGISH, DROWSY, AND SLOWER ESPECIALLY WHEN REACTION TIME IS CONCERNED.

FOODS THAT MAKE YOU FEEL ALERT

THE BEST WAY TO FEEL ALERT IS TO CONSUME FOOD THAT CONTAINS PROTEIN, VERY LITTLE FAT, AND HAVE CARBOHYDRATES. MID DAY IS WHEN YOUR BRAIN’S SUPPLY OF DOPAMINE AND NOREPINEPHRINE IS BEGINNING TO DIMINISH. WHEN YOU SUPPLY TYROSINE (FOUND IN PROTEIN) YOUR BRAIN WILL BE READY TO PRODUCE ONE OF THE TWO ALERTNESS NEUROTRANSMITTERS.

    TOP FOOD CHOICES

              1. FISH

              2. POULTRY

              3. LEAN BEEF

              4. LOW-FAT COTTAGE CHEESE

              5. SKIM OR LOW-FAT MILK

              6. LOW-FAT YOGURT

              7. DRIED PEAS AND BEANS

FOODS THAT MAKE YOU FEEL CALM

EATING CARBOHYDRATES THAT ARE LOW ON THE GLYCEMIC INDEX WILL PROMOTE THE MORE FOCUSED AND CALMING SENSATION AND LESS OF THE SLEEPY, SLUGGISH FEELING. THE FOODS THAT ARE HIGH ON THE GLYCEMIC INDEX PRODUCE MORE SEROTONIN, WHICH MAKES YOU FEEL SLOW AND DROWSY

LOW GLYCEMIC FOODS INCLUDE: BROWN RICE, WHOLE GRAIN OR RYE BREAD, SWEET POTATO, WHEAT PASTAS, PITA

HIGH GLYCEMIC FOODS INCLUDE: SUGAR, WHITE BREAD, RICE CAKES, BAGEL, INSTANT RICE, BAKED POTATO

FOODS THAT MAKE YOU FEEL…

SMART: EGGS, MILK, LIVER, BEEF, PRUNES, OATMEAL

ALERT: APPLES, GRAPE JUICE, AVOCADOES, BROCCOLI, LEMONS

ENERGIZED: ORANGES, APPLES, SOY MILK, YOGURT, SUNFLOWER SEEDS, TUNA

HAPPY: SALMON, BANANAS, CHICKEN LIVERS

SEXY: NUTS, CHOCOLATE

IF YOU DON’T WANT TO FEEL TIRED, SLOW, OR DROWSY AVOID…

1. LARGE, HIGH FAT MEALS

2. THE BREAD FIRST HABIT

3. EATING TOO LITTLE

4. CONSUMING TOO MUCH ALCOHOL OR COFFEE

IF YOU WANT TO FEEL ENERGIZED FOCUS ON…

1. EATING AT LEAST ONE IRON RICH FOOD PER DAY

2 DRINKING EIGHT 8OZ GLASSES OF WATER PER DAY

3. STARTING WITH BREAKFAST AND REALLY MAKING AN EFFORT TO CONSUME THREE MEALS PER DAY

WHY PEANUT BUTTER?

PEANUT BUTTER

THE BENEFIT

Peanut butter is high in protein, which is essential for rebuilding muscle. It also contains carbohydrates, fiber, and unsaturated fats. These are all excellent dietary nutrients that can be used for replenishing the body after a demanding workout. Although peanut butter contains fat, unsaturated fats are much healthier for you than the saturated fats found in most foods. Unsaturated fats are fats that are liquid at room temperature and have the ability to raise HDL (good) cholesterol and lower LDL (bad) cholesterol. There are two types of unsaturated fats, which are monounsaturated and polyunsaturated fats. These fats include nuts, avocado, olives, oils, etc. On the other hand saturated fats are solid at room temperature and can be found in animal products and processed foods. Saturated fats are not heart healthy since they raise your LDL (bad) cholesterol. Overall, fat serves many functions within the body such as being an insulator, protecting organs, regulating hormones, being a carrier for vitamin A, D, E, and K, and supplying the essential fatty acids that are in charge of proper brain and nervous system function/development. Therefore, why not get your healthy fats through a delicious and nutritious source such as PEANUT BUTTER?!

FUN WAYS TO INCORPORATE PEANUT BUTTER IN YOUR DIET

1. ON TOAST, BAGEL, ENGLISH MUFFIN, WAFFLE, ETC
• With jelly, honey, or bananas
2.  SANDWICHES
• Peanut Butter and Jelly
• Peanut Butter and Honey
• Peanut Butter and Banana
• Peanut Butter, Honey, and Banana
3. MELT IN OATMEAL WITH MILK AND BERRIES
4. GREAT FOR DIPPING
• Carrots, celery, strawberries, blueberries, etc.
• Pretzels
5. SHAKES
• Combine whey protein, a banana, yogurt and 3 tbsp. of peanut butter in a blender for a delicious, nutritious shake. You can also include berries, spinach, milk and chocolate syrup in your shake recipes along with a healthy serving of peanut butter
6. NO BAKE ENERGY BITES
• Dry oatmeal, coconut flakes, peanut butter, flaxseed, chocolate chips, honey, and vanilla (click on NO BAKE ENERGY BITES to see the full recipe)
7. DESSERT
• Butter/Oil Free Peanut Butter Chocolate Chip Cookies
• Light Peanut Butter Cake
• Peanut Butter Rice Krispy Treats

*click on the underlined recipes to see the list of ingredients and cooking instructions

EGGS!!!

EGG-CELLENT WAY TO EAT EGGS

Eggs are an all-natural and affordable way to get lots of vitamins and minerals in your diet. The nutrients in eggs can play a huge role in weight management, muscle strength, pregnancy, brain function, eye health, and much more.  The high quality protein that is present in eggs helps you feel fuller longer and stay energized, which aids in a healthy body weight. The protein also helps build muscle strength in most individuals as well as helps prevent muscle loss in middle aged or aging adults. The egg yolks are an excellent source of choline, which is an essential nutrient that contributes to fetal brain development. It also helps decrease the risk of birth defects. Choline also aids in the brain function of adults by maintaining the structure of brain cell membranes, which are a key component in relaying messages from the brain to the muscles. Lastly eggs contain two major antioxidants that are primarily found in the yolk that help prevent macular degeneration, a leading cause of age related blindness. Now, since you know the benefits egg can have in a diet I want to inform you the different ways you can cook an egg. 

 

 

YOU CAN:

1. Hard Boil

2. Scramble

3. Fry

4. Poach

5. Make an Omelet

6. Make a Frittata

7. Bake

8. Make a Quiche

9. Make French Toast

10. Make Meringue

11. Make a Soufflé

12. Make a Custard

13. Microwave (great way to cook eggs at work, in the dorms, on the road, etc.)

• 2 eggs
• 2 tbsp. milk
• Salt and pepper
• Beat eggs, milk, salt and pepper in a microwave safe bowl or 12-oz coffee mug until blended
• Microwave on high 45 seconds, stir, then microwave eggs for another 30-45 seconds

For further information please visit the website www.incredibleegg.org

ROTISSERIE CHICKEN

CHEAP AND EASY WAYS TO USE ROTISSERIE CHICKEN TO ITS FULLEST POTENTIAL

DON’T HAVE TIME TO WAIT FOR CHICKEN TO UNTHAW, SEASON, AND COOK IT? WELL HERE IS A TIP TO STILL MAKE THOSE DELICIOUS DINNERS AND HELP YOU REACH YOUR LEAN PROTEIN INTAKE FOR THE DAY WITHOUT COOKING FOR 40 MINUTES. WHETHER IT IS CHOPPED, PULLED, OR SHREDDED THE LEAN AND TENDER MEAT ON A ROTISSERIE CHICKEN IS READY TO USE FOR PIZZAS, SALADS, PASTAS, SOUPS, AND MUCH MORE. TAKE A LOOK AT SOME MOUTH WATERING IDEAS.

1.      EAT IT STRAIGHT OFF THE BONE WITH A SIDE SALAD OR VEGETABLES

2.      ADD IT TO YOUR FAVORITE SOUP

3.      ADD IT TO YOUR FAVORITE PASTA

4.      CHEESY CHICKEN AND TOMATO BRUSCHETTA TURNOVERS

5.      CHICKEN QUESADILLA

6.      CHICKEN CHILI

7.      CHICKEN LETTUCE WRAPS

8.      CHICKEN BURRITOS

9.      BBQ CHICKEN SANDWICHES

10.  CHICKEN LASAGNA

11.  OPEN FACE CHICKEN AND SWISS SANDWICHES

12.  CHICKEN TOSTADAS

13.  CHICKEN RISOTTO

14.  CHICKEN CHIMICHANGAS

15.  CHICKEN ENCHILADAS

16.  CHICKEN AND WILD RICE SALAD

17.  CHICKEN SALAD SANDWICH

18.  CHICKEN, SPINACH, MUSHROOM, TOMATOES, ONIONS, AND GARLIC PIZZA

19.  CAPRESE WRAPS WITH CHICKEN

20.  CHICKEN AND PINEAPPLE SANDWICHES

WEBSITES FOR RECIPE IDEAS JUST CLICK ON THE BELOW LINKS

1.      FAMILY

2.      SOUTHERNLIVING

3.      MYRECIPES