It’s not so easy to cut out the consumption of fried foods in your diet because many of them are just so delicious!  So here is a recipe that gives you the taste and texture of a fried food favorite without all the fats and calories.  AND, your kids will love it!!!

Ingredients:

  • 1 lb chicken breasts/tenderloins
  • 2 c plain low-fat or fat free yogurt (or use egg whites instead)
  • ½ tsp sea salt
  • ¼ tsp pepper
  • ½ tsp paprika
  • 2 c panko bread crumbs/corn flake crumbs (I prefer the panko crumbs)

Directions:

  1. Preheat your oven to 350 degress, and line a baking sheet with foil (this is something I just recommend because it makes clean up so much easier).
  2. In a dish, mi the sea salt, pepper and paprika in to the yogurt.  In a separate dish, put the panko/corn flake crumbs.
  3. Dip each piece of chicken in the yogurt, allowing the excess to drip off.  Roll the chicken in the crumbs, and then place them on the foil lined baking sheet.
  4. Baked between 15 to 25 minutes (it will depend on the size of your chicken breasts/tenderloins).  To be sure it’s cooked, you can cut a piece in half and make sure it isn’t pink in the middle, or until the juices run clear).

Enjoy!!!

The goal over a 10-week period is to weekly introduce a resistance training exercise you can easily do at home, in front of the TV, whenever you have a few minutes.  It’s an easy way to introduce exercise in to your daily routine.  This is how I started and now I can’t imagine not having the exercise in my life – I feel so much better after each workout!

What is resistance training?  Resistance training is a fantastic form of exercise. In resistance training, you work your muscles against a force in order to build strength. And you’ll get a lot more than increased strength from it. Other benefits include:

  • endurance
  • increased bone density
  • reduced body fat
  • weight loss
  • reduced rate of injury
  • improved balance and coordination

As mentioned in a previous article, you need to give the muscles a day of rest, so when working the SAME muscles, you should do every other day.  The in between days, I usually focus on cardio training as an example.

As with any exercise program, you should consult with your doctor on what’s best for you.

The goal is to add a new exercise each week to your program.  As this is resistance training, this just means that you move quickly from one exercise to the next, stopping only long enough to get setup for the next exercise.

Some tips:

  1. Your movements should be slow and controlled, and you should hold in each position for one-second, where the ‘lift’ to the hold positions takes two seconds.
  2. Try to increase your weights as you continue through your program.
  3. Many people make the mistake of holding their breath.  Your muscles need oxygen, remind yourself to breathe.
  4. As with any exercise program, warm up before, including stretching.

This week’s focus is the Chest Press

  1. With palms facing forward, hold a dumbbell in each hand
  2. Lie back on a bench (or exercise ball), placing your hands close to your chest with your feet flat on the floor.
  3. Push your hands/dumbbells up (2 seconds) remembering to keep your palms facing forward, until the dumbbells touch; exhale through this process
  4. Hold for one second and then inhale as you slowly lower the dumbbells toward your chest again (process should take 2 seconds); your upper arms should be slightly below parallel to the floor
  5. Repeat

The chest muscles are worked with this resistance training.

 

 

 

 

 

 

 

 

 

This is one easy way to introduce exercise in to your life, to help get us all moving…  I’ll introduce another one next week to combine with this.  Give it a try :)

Stay tuned for next week’s focus which will be One-Arm Rows

-Jocelyn

The average person doesn’t realize how much sugar they are consuming each and every day, the amounts are alarming!  The sugar I am referring to is white, brown and high fructose corn syrup (not your fruit sugars or natural cane).  Here is a GREAT article that goes in to depth about how bad too much sugar is for you.  http://evolvingwellness.com/posts/1595/health-effects-of-sugar-on-your-body-the-bitter-truth/.  The article quotes “What is Sugar?  Sugar is a drug that has no nutritional value and is an addictive chemical”.  It’s important to know that sugar induces hunger and cravings, not only creating havoc on your body, but causing you to eat more!

The reality is that most people don’t even realize how much more sugar they are getting in their diets each and every day.  That is because sugar is added to almost every processed food!  If you keep in mind that 4 grams of sugar equals one teaspoon of sugar, this can help you when reading the labels of processed food.  As an example, the average soft drink lists 40 grams of sugar in a 12-ounce container.  That means you are drinking 10 teaspoons of sugar with one can!!! Imagine taking 10 teaspoons of sugar and putting that in your cereal, or glass of water….  It crazy!  And that is just 1 drink!!

As with anything, moderation is the key.  Too much of anything can cause problems.  The goal of this article is just awareness; understand how much sugar you are consuming each and every day.  And if you can, try to substitute with natural cane, or sweeteners that are made with natural sources.  There are a lot of pros and cons surrounding the topic of artificial sweeteners, and based on what I’ve read, I go for natural sources such as truviaTM.  Read your labels. They list ingredients in the order of the most abundant, so the higher on the list, the more of it.

Why take chances with your health?  And use this information as another tool to help with managing your weight.  Because we’ve had so much sugar in our diets today, our bodies crave it; ultimately help your body learn that it doesn’t need sweets all the time.  Being aware and making slight changes will get you on the track to better health.  I know that being aware has made me make better choices in the foods I choose, and I feel better for it.  Not only do I feel better, I don’t feel hungry all the time.

Inactivity is as much of a health risk as smoking!  There is an expression that is so very true “use it or lose it”? If you don’t use your body, you will surely lose it. Inactivity affects your muscles, heart, lungs, joints and much more.

Once you begin to exercise regularly, you will discover how exercise improves the quality of your life.  Exercise is a terrific stress reliever for me, affects my mood and also does wonders for a great night sleep.  You look and feel younger.

Many people ask how often they should exercise…

It’s very important to be consistent with exercise when trying to achieve desired results.  A disruptive program is not only ineffective, but can cause injuries as well.

And when we say consistent, we don’t mean more is better.  In fact, if you do too much too soon, you can cause effects such as muscle or tendon strains, and much more.

If you are a beginner, start off slower than you think you should. I would suggest about three days per week is realistic, safe and effective.  For the more experienced, I do cardiovascular (aerobic) exercises such as walking, jogging and bicycling for no more than 200 minutes per week with no more than 60 minutes per session.  I usually average 30-40 minutes per session up to 5 times a week.

If you plan to do weight training, you should do that no more than 3 times per week when you target the SAME muscle groups; this gives time for the muscles to recover.  If you plan to do more than 3 times per week, alternate what muscle groups you will focus on.

I CANNOT STRESS how important it is to STRETCH!!!  Make the time!  Your flexibility is so very important to minimize injury and to get the most out of your workout.  You should stretch out before AND after a workout.  Perform 5-10 stretches that target major muscle groups, and hold those stresses for 10-30 seconds.

These are just guidelines;  I used these guidelines when I got started.  However, as with any exercise program, confirm with your physician on what is best for you.

Working out is so important and truly has made a difference for me.  Stay Fit… there is a sale on running, cycling and outdoor tech apparel.  Check it out at:  http://bit.ly/ztPvlL  Just in time for the good weather.

 

 

Carbohydrates are good for you, however, the goal is to eat the right carbohydrates!  Carbohydrates give you energy which can be found in foods like fruits, vegetables, breads, pasta, and dairy products.

BUT, if the carbs are highly processed and stripped of their nutrients, THEY ARE NOT GOOD FOR YOU!  In fact, just the opposite.  It’s very important to read the labels of foods such as breads and pastas, and buy organic when possible for fruits and vegetables.  There is a great phone app called Locavore that talks about the in season availability and locations of organic produce.

Your body uses carbohydrates to make glucose.  This is your body’s main energy source.  So to ensure you’re getting the right carbohydrates that support your body, when reading the labels of your carbohydrates, try to avoid any white, enriched or bleached flours.

For example, if you are buying bread, buy wheat bread or whole grain breads.  Note however, that unless it says 100% whole wheat, then it likely is not, and has been stripped of it’s nutrients.

We get far TOO much sugar in processed foods, so ensuring that sugar is not one of the top ingredients is also a good item to look for on the label.  Also avoid foods containing items such as maltodextrin, glucose, high fructose corn syrup, fructose, sucrose, dextrose and levulose.

“Carbohydrates provide the body with the energy it needs and are a good source of many vitamins and minerals. However, not all carbohydrates are created equal,” says Donna Logan, RD, a registered dietitian at the University of Texas Medical School in Houston.

Initially it takes time to find what are considered the good carbohydrates, but then once you know… you know forever!  You won’t have to read the label to find the bread you want, because you’ve already done the upfront work.  HINT:  Country Kitchen makes a great 100% Whole Wheat bread with Double Fiber.

It’s all about educating ourselves about the carbohydrates that are out there.  I’ve lost over 20 pounds from reading labels and I have not changed how much I eat.  I just started reading the labels to made sure to switch to the right carbohydrates.  It really does make a difference.  I’m not hungry all the time, and have alot more energy.

Wanted to share a great article directly from www.organic.org

 

Source:

Alan Greene, MD (Organic Trade Association)

Bob Scowcroft (Organic Farming Research Foundation)

Sylvia Tawse (Fresh Ideas Group)

 

1. Reduce The Toxic Load: Keep Chemicals Out of the Air, Water, Soil and our Bodies Buying organic food promotes a less toxic environment for all living things. With only 0.5 percent of crop and pasture land in organic, according to USDA that leaves 99.5 percent of farm acres in the U.S. at risk of exposure to noxious agricultural chemicals. Our bodies are the environment so supporting organic agriculture doesn’t just benefit your family, it helps all families live less toxically.

2. Reduce if Not Eliminate Off Farm Pollution Industrial agriculture doesn’t singularly pollute farmland and farm workers; it also wreaks havoc on the environment downstream. Pesticide drift affects non-farm communities with odorless and invisible poisons. Synthetic fertilizer drifting downstream is the main culprit for dead zones in delicate ocean environments, such as the Gulf of Mexico, where its dead zone is now larger than 22,000 square kilometers, an area larger than New Jersey, according to Science magazine, August, 2002.

3. Protect Future Generations Before a mother first nurses her newborn, the toxic risk from pesticides has already begun. Studies show that infants are exposed to hundreds of harmful chemicals in utero. In fact, our nation is now reaping the results of four generations of exposure to agricultural and industrial chemicals, whose safety was deemed on adult tolerance levels, not on children’s. According to the National Academy of Science, “neurologic and behavioral effects may result from low-level exposure to pesticides.” Numerous studies show that pesticides can adversely affect the nervous system, increase the risk of cancer, and decrease fertility.

4. Build Healthy Soil Mono-cropping and chemical fertilizer dependency has taken a toll with a loss of top soil estimated at a cost of $40 billion per year in the U.S., according to David Pimental of Cornell University. Add to this an equally disturbing loss of micro nutrients and minerals in fruits and vegetables. Feeding the soil with organic matter instead of ammonia and other synthetic fertilizers has proven to increase nutrients in produce, with higher levels of vitamins and minerals found in organic food, according to the 2005 study, “Elevating Antioxidant levels in food through organic farming and food processing,” Organic Center State of Science Review (1.05)

5. Taste Better and Truer Flavor Scientists now know what we eaters have known all along: organic food often tastes better. It makes sense that strawberries taste yummier when raised in harmony with nature, but researchers at Washington State University just proved this as fact in lab taste trials where the organic berries were consistently judged as sweeter. Plus, new research verifies that some organic produce is often lower in nitrates and higher in antioxidants than conventional food. Let the organic feasting begin!

6. Assist Family Farmers of all Sizes According to Organic Farming Research Foundation, as of 2006 there are approximately 10,000 certified organic producers in the U.S. compared to 2500 to 3,000 tracked in 1994. Measured against the two million farms estimated in the U.S. today, organic is still tiny. Family farms that are certified organic farms have a double economic benefit: they are profitable and they farm in harmony with their surrounding environment. Whether the farm is a 4-acre orchard or a 4,000-acre wheat farm, organic is a beneficial practice that is genuinely family-friendly.

7. Avoid Hasty and Poor Science in Your Food Cloned food. GMOs and rBGH. Oh my! Interesting how swiftly these food technologies were rushed to market, when organic fought for 13 years to become federal law. Eleven years ago, genetically modified food was not part of our food supply; today an astounding 30 percent of our cropland is planted in GMOs. Organic is the only de facto seal of reassurance against these and other modern, lab-produced additions to our food supply, and the only food term with built in inspections and federal regulatory teeth.

8. Eating with a Sense of Place Whether it is local fruit, imported coffee or artisan cheese, organic can demonstrate a reverence for the land and its people. No matter the zip code, organic has proven to use less energy (on average, about 30 percent less), is beneficial to soil, water and local habitat, and is safer for the people who harvest our food. Eat more seasonably by supporting your local farmers market while also supporting a global organic economy year round. It will make your taste buds happy.

9. Promote Biodiversity Visit an organic farm and you’ll notice something: a buzz of animal, bird and insect activity. These organic oases are thriving, diverse habitats. Native plants, birds and hawks return usually after the first season of organic practices; beneficial insects allow for a greater balance, and indigenous animals find these farms a safe haven. As best said by Aldo Leopold, “A good farm must be one where the native flora and fauna have lost acreage without losing their existence.” An organic farm is the equivalent of reforestation. Industrial farms are the equivalent of clear cutting of native habitat with a focus on high farm yields.

10. Celebrate the Culture of Agriculture Food is a ‘language’ spoken in every culture. Making this language organic allows for an important cultural revolution whereby diversity and biodiversity are embraced and chemical toxins and environmental harm are radically reduced, if not eliminated. The simple act of saving one heirloom seed from extinction, for example, is an act of biological and cultural conservation. Organic is not necessarily the most efficient farming system in the short run. It is slower, harder, more complex and more labor-intensive. But for the sake of culture everywhere, from permaculture to human culture, organic should be celebrated at every table.

A quote directly from the article… “The USDA now urges Americans to eat at least three servings of whole grains a day-about half of the recommended daily grain intake. Filling that quota with whole-grain breads and cereals are two options, but whole-grain pastas provide a tasty new way to meet your body’s needs.”

We eat too many stripped down carbs!  Replacing with whole wheat will go a VERY long way to improving your diet!!

Great article about the egg…  Protein is extremely important!  Protein  is what they call a fat-loss nutrient; they increase metabolism and add muscle; and your ‘good’ carbs are an energy source.

http://blog.foodnetwork.com/healthyeats/2011/09/14/ask-he-should-you-eat-just-the-egg-white/

Here is a good article regarding good versus bad calories; right from the artical “Bottom Line: In the grand scheme of a healthy diet, it does matter where your calories come from. Opt for sensible portions of mostly nutrient-dense foods so you can give your body what it needs. This will leave some room for the less healthy foods that you love to eat.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

http://bit.ly/xKGMnR

Direct from this article and so true!  “Food manufacturers know that you want to eat healthy, so they’re doing everything they can to make their bad-for-you foods look good for you.” http://fitbie.msn.com/eat-right/tips/1-food-scam-makes-you-fat