Archive for December, 2007
People are flying a lot around the holidays, and that means there’s a lot of stomach upset going around.
Flying across time zones is especially difficult for the internal body clock. When you feel ‘lagged’ from a long flight, understand that it’s more than your sleep cycle that’s upset. Your digestive tract also follows natural rhythms that get out of synch. Plus, we often gobble fatty or sugary foods, or grab a quick carbonated drink while flying, and these can make your poor stomach even more distressed.
In a HealthDay interview with Dr. Sandra Hoogerwerf of the University of Michigan Medical School, she recommends some simple common-sense ideas to keep gastrointestinal problems to a minimum:
- eat light
- avoid caffeine and alcohol
- take your time with what you do eat
December 31st, 2007
This time of the year is sure to bring stress; from Holiday traffic to having a baby to facing a whole new year! Although everyone responds to stress differently, major life changes - whether positive or negative - are some of the biggest causes of stress. Not only does stress cause you to feel tense and irritable, but long term (chronic) stress can cause major health problems such as high blood pressure, depression, heart disease and asthma. Chronic stress can also cause your immune system to weaken, which makes it hard to fight off disease.
Use this interactive quiz to find out your stress level based on your lifestyle changes in the past six months.
If you are super stressed, try these tips to relax and chill out!
- Take slow, deep breaths.
- Soak in a warm bath.
- Listen to soothing music.
- Take a walk or another outside activity.
- Meditate.
- Take a yoga class.
- Have a massage.
- Get plenty of sleep!
- Stay connected with friends and family.
- Get regular exercise.
- Don’t smoke or use tobacco.
- Don’t drink alcohol! It can cause sleep problems or depression.
Source: MSN.com Health and Fitness
December 24th, 2007
Don’t let the temptations of cookies, pies, and candies ruin your healthy habits! Here are the top holiday diet tips from WebMD:
Substitute: Cook up good taste with fewer calories this year with smart substitutions. Use fruit purees or yogurt instead of butter or other spreads. In place of one egg, use two egg whites. Cooking with cheese? Use a reduced-fat brand - you will cut the calories with the same great taste!
Eat! Skipping meals in preperation for holiday dining leaves you famished for all the wrong things. Try eating a little protein and fiber before the holiday parties. This can be as simple as an egg on toast or yogurt with a piece of fruit.
Enjoy it. Once all of the holiday festivities begin, be picky! Enjoy the foods you really crave - treats you only get to enjoy once or twice a year. If you can have it anytime - pass for those you can’t!
Balance your party plate. Don’t forget to slip protein and fiber rich foods like shrimp, whole-grain crackers, and fruit kabobs beside thin slices of your favorite desserts.
Walk away. Once you’ve served yourself party goodies, walk away from the buffet table and mingle with friends. You’ll not only catch up with friends, but you will also slow down your eating.
Drink up. Enjoy nonalcoholic drinks between those with alcohol. You’ll stay hydrated and will fend off the morning after misery!
Factor in fun. Celebrate with more than food during the holidays. Get everyone active with dancing or games. Or grab friends and family and take a walk–even if it is at the mall on sale day. Just get outside–and away from the TV!
Move. Your exercise routine isn’t on holiday - you are! Even if you can’t get to your usual workout, you can still make exercise a priority. Aim for at least 30 minutes most days by walking around the block, jogging up hotel stairs or visiting a local park. Burn those extra calories, don’t store them!
Try a few of these holiday diet tips and you can help keep that seasonal spread where it belongs — on the buffet table and off you!
Happy Holidays!!
Source: WebMD.com
December 21st, 2007
A new study shows hope for the future generation’s healthy habits, as well as a glimpse of change for everyone. The University of Minnesota has released a study which shows that children will continue to eat lunches offered in schools - whether healthy or not. Disproving a few common misconceptions, the school lunch sales didn’t decline when healthier meals were served, and more nutritious lunches aren’t neccesarily more expensive to produce.
The study, which is published in the December issue of the Review of Agricultural Economics, analyzed five years of data for 330 Minnesota public school districts. After looking into the numbers, they found that schools serving healthier lunches did not see a decrease in demand.
According to the study, while serving better meals does entail higher labor costs; these costs are offset by lower costs for more nutritious foods such as fruits and vegetables compared with processed foods. However, many districts need to upgrad their kitchens and train their staff to prepare these foods.
While students are eating more fruits and vegetables, it doesn’t mean they don’t sneak in a hot dog every once in a while…a turkey low-fat dog of course! One of the researchers pointed out that she believes that “people underestimate the willingness of kids to eat healthier foods”. These new improvements have most likely been the result of federal policy changes set in place in 2004.
This study brings up an interesting argument between obesity rates in our population and the readiness of fast food and unhealthy options. Of course there are many different studies, opinions and arguments on this particular topic, but it is a good example of what could be done at a larger scale. If the option for healthy food was as the only available choice, what do you think would happen?
Source: CNN.com; Study: Schoolkids willing to eat healthy
December 18th, 2007
It is the dish you have all been waiting for…dessert! A Holiday dinner is not complete without the finishing course. Because we are trying to avoid the extra Holiday weight gain, it is nice to have healthy options for that special dessert treat! Enjoy!
Candy Cane Peppermint Mousse
Serves: 8 Serving Size: 1/4 cup Calories: 80 Fat: 1
1/2 cup Granulated sugar
4 Egg whites, large
3 cups Fat free Cool Whip, thawed
2 tsp Peppermint extract
Optional Red food coloring
8 Peppermint candies, crushed
Separate egg whites into a medium sized mixing bowl. Let eggs come to room temperature. (Discard egg yolks.)
Beat room temperature eggs on high, gradually adding sugar, until stiff peaks form.
Gently fold Cool Whip into beaten egg whites, along with peppermint extract.
For a candy cane appearance, swirl in red food coloring. Do not mix until all mousse is completely red.
Garnish with peppermint candies.
Refrigerate or freeze for about 2 hours before serving.
December 17th, 2007
Herb Roasted Pan Seared Beef Tenderloin
Serves: 4 Serving Size: 1 Filet Calories: 190 Fat: 9
4 4 oz. Beef tenderloin filets, fat removed
1 tbsp Thyme, fresh , chopped
1/2 tsp Sea Salt
1 tsp Black pepper, ground
1 tsp Olive oil
Heat oil in large saute pan.
Season each filet with thyme, salt and pepper.
Place each filet in hot pan and sear each side until it has a nice crust. Cook to desired doneness. If a well done center is desired, finishing the filets in the oven will help prevent a burned outer crust.
Serve with your favorite vegetable and starch!
Cremini Mushroom & Shallot Demi
Serves: 6 Serving Size: 2 oz. Calories: 40 Fat: 1
2 cups Cremini mushrooms, sliced
1/2 cup Shallots, diced
1 cup Beef broth, or stock
1/2 tsp Sea salt
1/4 tsp Ground black pepper
1/4 tsp Garlic, fresh, minced
1 oz. Brandy (optional)
Preheat saute pan. Spray with non-stick cooking spray.
Saute shallots, garlic and mushrooms until mushrooms are slightly soft. Add beef broth, salt and pepper. (Add brandy here if using.)
Let sauce cook down a little bit.
Serve warm over beef tenderloin or over your favorite mashed potatoes.
Garlic Mashed Potatoes
Serves: 4 Serving Size: 1/2 Cup Calories: 80 Fat: 1
2 large Potatoes (Russet or Yukon Gold), diced
1 oz. Fat-free cream cheese
1/2 tbsp Fresh garlic, minced
To taste Ground pepper
1/4 tsp Sea salt
1/4 cup Skim milk
1 tbsp Butterbuds
Bring pot of water to boil. Place potato chunks in water. Boil until potatoes are fork-tender. Drain.
Transfer potatoes to a deep bowl and whip with an electric mixer.
Add remaining ingredients (excluding milk) and whip until smooth. Add milk as needed to create a nice texture.
Honey Glazed Carrots
Serves: 4 Serving Size: 1/2 cup Calories: 46 Fat: 0
2 cups Carrots, peeled, sliced
1 1/2 tbsp Honey
Preheat saute pan.
Add carrots and water and cook on medium heat until carrots are fork-tender.
Drain water out of pan.
Drizzle one teaspoon of honey over carrots and toss in a small bowl to completely cover carrots.
Enjoy!
Now that we have covered an appetizer, soup and main course…we have DESSERT! Stay tuned Monday for the last recipe from this Holiday Special.
December 14th, 2007
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