Archive for August, 2007
According to an article in Cooking Light magazine, snacking can help fill in nutritional gaps, boost your intake of fruits and vegetables, and keep your mood and appetite in check. Just make sure when snacking you go for the fruit bowl instead of the cookie jar.
Snacking hasn’t always had the best reputation, because most popular snack foods are not the healthiest choices. We tend to choose these foods because they taste good and are easily accessible. According to David Katz M.P.H, director of the Yale Prevention Research Center, the danger in snacking is that it can easily add up calories to your day. It’s important to budget for snacks; shaving off a few calories from your meals to allow one or two 150 calorie snacks per day. Calorie count and control is the key. People often overestimate the calories they need for a snack, where a candy bar and soft drink can easily add up to 400 calories–equal to a whole healthy meal!
This concept isn’t new to H3I. Our program encourages 2 to 3 100 calorie snacks throughout the day called ‘Metabo’ meals. These Metabo meals consist of fresh fruits and veggies and other healthy snacks. Metabo meals help keep your metabolism moving and helps keep your appetite at bay between meals.
A few tips for healthy snacking include pre-packing your snacks so they are easily and readily accessible, snacking when you start to feel hungry, and remember to practice moderation. Visit the full article to see healthy options for when you are craving something sweet, salty, crunchy or creamy. Also see what snacks are best for your lagging energy, stressful situations and pre- and post- workout cravings!
August 17th, 2007
Summer brings fun, friends and of course, family get-togethers! Although backyard barbecues can be a challenge to your healthy lifestyle, it’s possible to enjoy yourself and stay on track.
As always, watch your portions. Keep it down to only one hot dog or hamburger and try losing the bun or replacing it with a whole-wheat version. Watch the soda and beer intake, those kinds of “empty” calories can add up quickly.
Of course, there are usually healthy options to be found out by the barbecue as well. Add some chicken and fish to the usual selection of steaks and burgers. Grilled veggies have a great smoky flavor and are good for you too. Corn on the cob (skip the butter) is a favorite summertime treat. And don’t forget the summer’s bounty of fresh fruit. Who doesn’t love a cool slice of watermelon on a hot summer’s day?
To help get you started off on the right foot, here’s a great healthy recipe for the grill that is packed with flavor without all the fat. Stay cool!
Grilled Teriyaki Chicken Sandwich
Four 4-oz boneless, skinless chicken breasts
1/4 cup low-sodium soy sauce
1/4 cup mirin (rice wine vinegar)
2 tablespoons sugar
Four 100% whole wheat buns
Green leaf lettuce
Four 1/2- inch thick tomato slices
Preheat grill. Make sure grill is clean and hot before starting.
Mix soy sauce, mirin, and sugar in a small saucepan. Cook on low heat until sugar is completely dissolved. Set teriyaki mix aside.
Place chicken breasts on grill. Cook for 3 minutes and then turn over and cook for an additional 3 minutes. Repeat process, grilling a crisscross pattern into the chicken (6 minutes per side, 12 minutes total).
Before taking chicken off grill, brush teriyaki sauce over both sides.
Serve hot on a whole-wheat bun with lettuce and tomato.
Number of Servings: 4
Serving Size: 1 sandwich
Calories per Serving: 310
Fat Grams per Serving: 4
August 15th, 2007
According to a study from the University of Texas Southwestern Medical Center, a larger waistline is a better predictor of heart disease than weight. Even for those who are not overweight, a larger waistline measurement is found to show early signs of heart disease than those with a smaller waistline.
In the study, the researchers used a few different measures to check for clogged arteries and found a direct relationship with waistline size and early indications of heart disease, regardless of the person’s weight. It is important to note that this does not only affect those who are overweight. Other studies have shown that waist size is related to heart attacks, strokes and heart disease. Guidelines from the U.S. Government suggest that men have a waistline of 40 inches or less and women 35 inches or less.
It is important to understand that heart disease affects those who are not overweight as well. While also looking at those with high blood pressure, high cholesterol and other heart factors, they found that waist size, not weight, affected these as well. As well as decreasing your waistline, the article gives other ways to decrease your risk of heart disease.
August 14th, 2007
NBC’s Today Show correspondent Maria Menounos and Lisa Drayer of “Women’s Health” magazine featured their top destination spa choices in the United States. Lisa Drayer and “Women’s Health” magazine teamed up with various spa experts and enthusiasts to select their “Top 27 Destination Spas” that offered something unique, beyond the typical massage and facial. The segment on Today’s Women narrowed the list down to Top 5, based on type of services provided, rest & relaxation, as well as location.
The Hilton Head Health Institute was chosen as the top weight loss spa for those who are serious about their health. In commenting on the Hilton Head Health Institute’s program, Drayer stated, “The nice thing is, it’s not a fad diet. They really teach you the tools: how to eat [and] how to cope with cravings and obstacles to make weight loss a success over the long-term.”
August 8th, 2007
This study, reported in BMC Public Health (registration may be required, but it’s free) looked at birth outcomes for 24,000 mothers over the 30 years from 1975 - 2005. Here’s the studies’ conclusion:
Increasing BMI is associated with increased incidence of pre-eclampsia, gestational hypertension, macrosomia, induction of labour and caesarean delivery; while underweight women had better pregnancy outcomes than women with normal BMI.
Nuff said. With the rapidly increasing number of younger women who are overweight or obese, this is a significant health issue. Please note, or advise anyone you know who may be at risk.
August 4th, 2007
Take advantage of the hot weather and add a new variation to your exercise routine. Now is the perfect time to get your daily cardio outside of the gym walls. Not only does swimming burn lots of calories, it is also easy on your joints, builds muscular strength and endurance, improves cardiovascular fitness, and is an exercise that any age group can do. You don’t need a pool in your backyard to participate, many neighborhoods and gyms nearby have a pool you can use. They also usually have an aquatic program that you may join.
You don’t have to be an Olympic swimmer to gain benefits from the water. Many gyms and fitness centers offer aerobic swim classes and often swim lessons. They even make dumbbells for the pool. Trust me, just because you are in water, it is not any easier! Swimming is a perfect option for cross-training. It is a great way to add variety to your workout routine, keeping the same cardiovascular benefits, but has virtually no impact on your joints.
Not only will enjoy cooling off on a hot summer day, but you can burn up to 500 calories per hour swimming. So instead of lacing up your tennis shoes, put on your bathing suit and hop in!
August 3rd, 2007
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