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

 

 

MEDITATION

MEDITATION

Quietly sitting and breathing allows clarity of thought but it also provides physical changes that take place within the body and are significant as the body relaxes and begins to function more naturally. Meditation is important because it releases tension and stress and it turns attention inwards making your mind aware of your physical body. OnFitness supports meditation because it says that it allows thought to pass without becoming attached to them; meaning that you release them before you can dwell on them. When your mind must focus on your breathing, the thoughts flow and you can find a deep inner stillness. According to the article in the August edition of OnFitness it says that as the mind settles, the breathing begins to get stronger. During meditation your abdomen, torso, and chest are able to relax and allow you to take a deeper breath and increase the amount of oxygen that is brought into your lungs. A deeper breath promotes the parasympathetic nervous system, which is your relaxation response that helps decrease blood pressure, slow heart rate and aid in digestion. While meditating it is important to center your focus. Here are some general points and qualities of breathing.

1.       DEEP AND LONG: making the breath deep and long helps draw the air fully and completely within the body. Keep the chest and surrounding muscles relaxed to allow for the breath to expand within you.

2.       SILENT AND SLOW: focus on making breaths silent and slow allowing deeper relaxation. The silent breath is felt with the whole body instead of being heard. Allowing for you to feel the sensation of your lungs being filled.

3.       EVEN AND CONTINUOUS: making the breath even and continuous brings completeness to the actual breathing process. This allows thoughts to flow with the breath; inhalation creates exhalation which in turn creates inhalation (cycle). This teaches you to breathe effectively and allowing your lungs to reach their full capacity. Sit and breathe for 5 minutes a day. If you can’t seem to find five minutes for meditation try to just sit for 10 minutes without doing anything.

 

 

*For more information on meditation take a look at the August edition of OnFitness magazine.

STRESS

STRESS = INCREASED FAT?

 

            How many calories does stress have? I am sure you are thinking that this is a ridiculous question, but think about it. After reading an article in On Fitness magazine about stress and how it is associated with fat I realized that stress carries a heavy load. It along with other lifestyle factors work through complicated hormonal and metabolic mechanisms that alter not only what and how much we eat but also where we store the calories we consume and what type we burn (sugar, fat, or muscle). After reading the article, I found a few main reasons why stress can cause fat gain.

First, stress response is regulated by communication between the brain and the adrenal glands. The brain works like a central command station; when it receives a warning about a threat it sends an immediate signal to the adrenal glands. The adrenal glands then release hormonal signals to the body. The major function of adrenal hormones is to raise the amount of sugar and fat in the blood in order to supply the body with energy. Therefore, the body is ready to take the appropriate actions it needs to survive. The liver is then instructed to kick out stored blood sugar as well as make some extra. Technically, stress or stressful situations burns fat, sugar, and muscle under normal circumstances, but when it becomes recurrent, fat is usually spared while muscle is broken down.

Now looking deeper into the article and the section on chronic stress I was able to uncover a second reason stress causes weight gain. Chronic or recurrent stress continually forces the body to work harder and harder to compensate for the physiological disruptions. The first thing that needs to be changed in this situation is the amount of cortisol that is secreted, which is something we really have no control over unless we control our stress level. Cortisol is in charge of our hunger and cravings, therefore high levels of cortisol can down-regulate hunger and increase the urge of sweets and fatty foods. Lastly, another hormone that may increase weight and fat gain is insulin. Insulin is interesting because it signals the body to store fat and not burn it. Therefore, if insulin and cortisol combine it can be a not so healthy combination. Cortisol is a fat burner as well as a muscle burner, but when insulin is in the picture, the body will burn muscle, not fat, since insulin places a lockdown on fat release.

Now instead of only providing you with information on how stress can increase fat I have found ways to help you decrease your stress levels and keep your hormonal levels under control.

WHAT CAN YOU DO?

1.      EAT BREAKFAST: by eating breakfast you slow down the secretion of cortisol that usually occur in the morning.

2.      EXERCISE INTENSELY WITH WEIGHTS: to counter the negative effects of stress you must increase the release of Human Growth Hormone and testosterone.

3.      SLEEP: if you don’t have a adequate sleep then you have created an unfavorable stress response which decreases the natural release of the anti-stress hormone Human Growth Hormone.

4.      SUBSTITUTE PROTEIN FOR SUGAR: protein allows the release of another hormone that counters the effect of insulin.

5.      USE COCOA: not chocolate with sugar; the addition of 100% unsweetened cocoa powder to the diet can decrease cravings and the excess intake of fat and sugar

6.      EAT 4-6 TIMES PER DAY INSTEAD OF 1-3: eating smaller meals more often will reduce the “fasting effect.”

 * To read more about stress and its impact on the body please take a look at the August edition of OnFitness magazine.