Thursday, March 29, 2012

Tidbits

I have been waiting for my April issue of Women's Health to arrive all month.  I couldn't take it anymore so I went ahead and bought the issue today before I went to the salon.  Wouldn't you know, when I checked my mail after my haircut, there it was, the April issue of Women's Health.  Of course...  #PatienceIsaVirtue



Now it's time for FilthyFit Tidbits from April's issue of Women's Health...

*Salmon, farmed mussels, and wild sardines are the top fist to eat as they provide a high dose of protein, omega-3's and a low amount of mercery.
*Use a foam roller for a deep tissue massage.  When fascia becomes inflamed, it forms adhesions.  Foam rolling helps release areas where adhesions attach; also it increases flexibility and breaks down the build up of lactic acid.
*24 is the percentage by which you decrease your risk for a heart attack when you get your teeth cleaned 1-2 times a year.
*Omega-6 is an essential fatty acid that helps keep skin firm and smooth.
*Draining canned beans reduces sodium content by 41%
*To help mask your garlic breath, chew on a spring of parsley; or sip milk before or during indulging in garlic.
*The right fatty foods, like nuts, avocados and healthy oils, should make up 20-35% of your total calories.
*Have a whey protein shake once a day to help get your belly flatter.
*Want to shed a couple pounds before a fast approaching event?  Cut carbs, carbonated drinks and sodium packed foods.  Increase your water intake as well.
*According to Josh Bowman, cheating is a deal breaker.
*When there's a rumor out there about you, don't ignore it, confront it!
*Push yourself harder at the beginning of your workout and ease up during the second half.  (That's the way I train!)
*Eat about 100-200 calories 1-2 hours before your workout for optimal results.
*Snack on red apples, berries and grapes to boost your endurance, making your workout feel more doable.
*Adults suffer from eating disorders too:  Orthorexia - a fixation with healthy or righteous eating; Pregorexia - extreme dieting and exercising while pregnant to avoid gaining the 25-35 pounds doctors recommend; Binge eating - compulsive overeating, often to deal with negative emotions or stress; Anorexia Athletica - an addiction to exercise; Drunkorexia - restricting food intake in order to reserve those calories for alcohol and binge drinking.
*Five energy suckers:  dehydration, cell phones, medication, overtraining and low iron.

Here's to a Good Time

In a hurry?  Hungry?  Not sure where to get some "great street food"?  Well, if you're ever near Preston and Forest, stand in line at Torchy's Tacos.  Don't worry, the line moves fast and you'll need that time to decide what to order.  Both times I've been there I ordered a couple "Migas" from the breakfast menu as it was a healthier option - corn tortillas filled with eggs, avocado, green chilies and crisp corn tortilla strips.  Three words:  Hit the spot!  Given away by his look of satisfaction, my boyfriend's "Green Chile Pork" tacos hit the spot as well.  Mmm!  Oh and how could I ever forget to mention... I am now completely in love with their queso.  As most of you know, (unfortunately) I'm a bit of a queso fein; but I'm very picky - it's gotta be so good that it's worth the splurge.  I'm excited to say that Torchy's has some of the best queso, ever.  Period.  


Cheers!

Tuesday, March 27, 2012

NNM, Superfoods

Your kitchen may already be stocked with super foods and you didn't even know it!  But, what exactly is a "superfood" and why should we eat more of them?  Superfoods are organic/natural and are concentrated with important nutrients.  They provide many health benefits including lowering blood pressure, reducing risk of heart disease and improving your immune system.  If you missed the Today Show Monday morning, don't worry, I made a list of some of the superfoods they mentioned...

Apples - full of fiber, vitamin C, flavonoids
Coffee - increases your metabolism and stimulates your brain
Yogurt - full of calcium, protein and probiotics
Eggs - full of protein and choline, which helps to prevent memory loss
Avocados - full of vitamins
Dark Chocolate - hallelujah!  It's rich in antioxidants

Wednesday, March 21, 2012

NNM, Eat More Greens

Eat as much as you want...when it comes to leafy green vegetables!  When prepared in a healthy way, those lovely greens provide countless health benefits.  They contain a lot of water, keeping you hydrated and your hair and skin healthy.  Leafy greens are full of vitamins, minerals, fiber and disease fighting phytochemicals - chemical compounds found in plants.  Are you familiar with all the health benefits from vitamins found in leafy greens? Check out all these great perks to eating greens...  Vitamin A helps to regulate the immune system, helps fight disease and is essential for vision and bone growth.  Vitamin C is an antioxidant and is needed for growth and tissue repair in the body.  It also helps to protect cells from free radical damage.  (A build up of free radicals may cause arthritis and increases risk of heart disease.)  Vitamin E helps keep your skin healthy as you age and protects your skin from the sun's rays. Vitamin K is essential in blood clothing and wound healing.  It may also aid in building strong bones.  God provides us with such amazing good-for-you foods, so eat your vitamins, I mean leafy green vegetables for a healthier you!  
  
Great leafy greens include:  arugula, kale, collards, lettuce, spinach, turnip greens...  Try incorporating these in your diet daily!  The more the better!

Monday, March 19, 2012

Are Sugar Substitutes Safe?


Top 3 sugar substitutes:
Aspartame (blue) - 200X sweeter than sugar
Saccharin (pink) - 300X sweeter than sugar
Sucralose (yellow) - 600X sweeter than sugar
As I sprinkle my coffee with Splenda every morning, I sometimes wonder if my sugar substitute is a good idea. Are sugar substitutes safe?  Rumors claim that they increase risk of cancer, brain damage and weight gain. During an episode last week, Kelley Peterson with Women's Health appeared on Dr. Oz and answered my questions regarding sugar substituting.  There is no evidence that sugar substitutes cause cancer or brain damage in humans.  In 2000, the FDA removed artificial sweeteners from the list of cancer causing chemicals. However, sugar substitutes may in fact cause weight gain.  Here's why:  if you're craving sugar and reach for a sugar-free cookie, you won't be satisfied so you'll eat more and more in attempt to satisfy that craving.  My suggestion if you're craving sugar is to eat fruit, yogurt, dark chocolate or applesauce. 


Friday, March 16, 2012

NNM, Snack ideas

What are you snacking on?  Depending on what you reach for in the afternoon, snacking can be beneficial to your health, metabolism and weight loss goals.  Healthy snacks can also increase energy levels and get you thru the rest of your day at the office.  However, snacking on the wrong things, say a bag of M&M's from the vending machine or a few Oreos (Danny!), can cause weight gain, lethargy and set you up for even more bad decisions when dinner time rolls around.  Ideal snacks are low calorie, low fat and low sugar.  Choose wisely!



Here are some suggestions:

*A piece of fruit, such as a banana, an apple, a bowl of berries...
Popcorn - without butter, duh
Edamame - packed with protein
Greek yogurt - option to add granola and/or fruit
Nut and cranberry mix - satisfies a sweet and salty tooth
*Spoon full of peanut butter - keeps you feeling full

*One of my favorites!


Wednesday, March 14, 2012

For My Winos

I read an interesting article today from Women's Health that asked if you should be drinking organic wine. The main issue explained was the difference between "organic wine" and "wine made with organic grapes". Organic wine cannot contain added sulfates whereas wine made with organic grapes can contain a small amount of sulfer dioxide, which is used to preserve wine.  Read more to find out which wine you should be purchasing!

Should You Buy Organic Wine?

Tuesday, March 13, 2012

NNM, Popcorn chips!

I love chips!  However, I don't love the fat and calorie count in a serving or the long list of foreign ingredients in some bags of chips.  Ew.

Let's compare...

On the Border tortilla chips - serving size ~ 7 chips, calories per serving = 140, total fat = 7g
Fritos Scoops - serving size ~ 10 chips, calories per serving = 160,  total fat = 10 g
Baked Ruffles, cheddar & sour cream - serving size ~ 10 chips, calories per serving = 120, total fat = 3.5
Chipins, sea salt - serving size ~ 20 popcorn chips, calories per serving = 120, total fat = 2.5

After comparing, I easily switched to "chipins all natural popcorn chips".  Chipins are gluten free, contain 9g of whole grain, have zero trans fat and are 100% natural.  They go great with my turkey sandwiches for lunch.  Plus, I don't feel guilty munching on these popcorn chips because 20 chips only give me 120 calories...I can handle that!    
  


Monday, March 12, 2012

NNM, My Plate > Food Pyramid

Most of you, including myself, were taught what and how much to eat according to the food pyramid.  What an ancient method!  Plus, the food pyramid has been know for being confusing and vague.  Since I've never really supported it, I'm excited that the food pyramid is out!  The Department of Agriculture announced in the summer of 2011 the new nutrition guideline:  My Plate.  The new guideline icon will replace the much outdated food pyramid, making what to eat and how much a lot less confusing.  If you haven't seen it yet, here's what the icon looks like:

This icon gives you a simple idea of what should be on your plate at the dinner table.  However, not everyone has the same nutritional needs depending on your age, gender and other health issues.  So adjust "your plate" accordingly if you have specific needs in your diet.

We're playing basketball

Over the weekend we had 5 basketball games to watch!  My little brother, Levi, played in his first tournament in the Primetime league with my boyfriend's little brother's team, Team Texas.  It was really cool seeing Levi and Scotty play ball together!  Even though the boys only practiced once, they played like a team that had been playing together all season!  So proud of those boys!  Team Texas won it's first game but lost their next two games - each game was a battle and Team Texas competed until the last buzzer sounded.  Looking forward to their next tourney!  Great job Levi!   



And about 30 minutes away, my cousin (#32) with the North Dallas Vandals, won their tournament over the weekend.  On Saturday, they beat the #9 ranked team, the Texas Fuel, and then on Sunday, they beat the #1 ranked team, the Colorado Kings.  These Vandals are legit!  They'll be traveling next weekend, continuing on their road to the championship!





  

Thursday, March 8, 2012

NNM, Dinner Recipe

Monday night I cooked dinner for Matt and myself.  As previously suggested via FilthyFit, we are trying to make fish the protein on our plates 1-2 times a week.  Why not start the week off right with some yummy halibut!?  This dish is quick, easy and gluten free (duh).

Here's the recipe, just for you!

Pan-seared Halibut with Apple-Pear Chutney

Halibut
4 (4-ounce) halibut fillets
1 tablespoon chili powder (I omitted this...we don't/can't do spicy)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil

Chutney
1 tablespoon unsalted butter, buttery spread or canola oil
1 ripe Bosc pear, peeled, cored and cut into 1/2 inch dice
1 small tart apple such as Granny Smith, peeled, cored and cut into 1/2 inch slices
1/4 cup coarsely chopped white onion (no onions for me!) 
2 tablespoons apple cider vinegar
1 tablespoon fresh lemon juice
1 tablespoon honey
1 tablespoon dried cranberries
1 garlic clove, minced (I left this out as well)
1/8 teaspoon ground cinnamon
1/8 teaspoon freshly grated nutmeg
1/8 teaspoon allspice
1/8 teaspoon ground ginger
Salt and freshly ground black pepper to taste

1.  Make the halibut:  Pat the halibut fillets dry with a paper bowl.  Mix the chili powder, salt and pepper together and press onto both sides of the halibut.  Set aside.
2.  Make the chutney:  In a small, heavy saucepan, heat the butter over medium heat.  Add the pear and apple and cook, covered, until slightly softened, about 5 minutes.  Add the onion, vinegar, lemon juice, honey, cranberries, garlic, cinnamon, nutmeg, allspice, ginger, salt and pepper and cook over medium heat until the mixture comes to a boil.  Remove from the that and let stand, covered, while cooking the halibut.
3.  In a heavy, nonstick (gray, not black) skillet, heat the oil over medium-high heat.  Cook the halibut until the crumbs are golden and the fist is just barely opaque when cut in the thickest part or flakes easily with a fork, 8 to 10 minutes, depending on the thickness of the fish.  Serve the halibut topped with the chutney.

Choose your vegetable as the side - I served the halibut with grilled asparagus (olive oil, salt, pepper). 

Enjoy!


Wednesday, March 7, 2012

NNM, Where should we go for lunch?

It's time for lunch and your co-workers suggest something like Olive Garden, On the Border or Chilies... Ya, I'm a little grossed out too.  For a healthy and organic lunch, grab your co-workers and head over to Southpaw's Organic Grill.  It's one of my absolute favorite places to eat and I seem to never get tired of it since it's usually where my bff and I end up for lunch.  Southpaw's offers delicious smoothies, salads, sandwiches, rice bowls, etc. without added sugars, nitrates or preservatives!

Locations:

Preston Center
6009 Berkshire Lane

Uptown
3227 McKinney

By the way, the new location on McKinney has an awesome patio.


Tuesday, March 6, 2012

NNM, Rise and Shine

Breakfast is such an important, if not the most important, meal of the day and often times it's skipped because we're too busy, we don't like breakfast foods or skipped in attempt to lose weight.  Excuses, excuses. Let's take a look at why these excuses can cause you problems throughout the day, physically and mentally.

I totally understand that people are busy, heck I'm busy.  But if we wake up, shower and head to work without nourishing our body, it will suffer and your work may even suffer as well.  Skipping breakfast makes it easier to lose focus and concentration; however, eating a healthy breakfast fuels your body and gives you that mental advantage you need in the office.  So take a little extra time to sit down for a whole grain waffle or a bowl of oatmeal; or take breakfast with you such as a fruit and nut bar, a cup of yogurt or a piece of fruit.

As a fitness professional, I love asking people what they had for breakfast, where they went for lunch and what they'll have for dinner.  When I first started dating my boyfriend, he would call me mid-morning just to say hi and because of habit I would ask what he had for breakfast.  "Nothing, I'm not a big breakfast eater." WHAT?!  I about freaked.  Since that conversation, it's been my goal to suggest breakfast foods that Matt would enjoy.  I stocked his fridge with plain and blueberry whole grain waffles, eggs and bacon, yogurt, fruit and put cereal and oatmeal in his pantry.  He was bound to find something he would like in the morning, right?!  As he sits on my couch I ask him if he's eating his breakfast and he claims to "always eat breakfast now, thanks to you".  Aw!  See, there's plenty of options for breakfast, and I'm positive you can find something you'll look forward to in the morning, something that will nourish your body and fuel you for your day.

Skipping breakfast to lose weight will actually do the exact opposite.  Prolonged fasting increases your body's insulin response which will increase fat storage and weight gain.  Not eating breakfast pretty much sets you up for failure, making you more vulnerable to cravings and less likely to make healthy decisions throughout the day.  By mid-morning and lunchtime, someone who skipped breakfast is going to be starving and is likely to overeat at lunch and dinner.   Mindless munching (grabbing a bag of M&M's from the vending machine) is also common among non-breakfast goers.  Eating breakfast jumps starts your metabolism, reduces hunger throughout the day and may give you more energy which will increase physical activity!  Yay!

A few of my favorites in the morning:

Waffle (gluten free for me) with frozen blueberries on top and a glass of skim milk
Oatmeal with fresh berries
Banana or an apple with cashew butter
Eggs, bacon and whole grain toast
Egg whites or ham and part skim mozzarella cheese on an English muffin
Yogurt with fruit and granola
Fruit smoothies...Hint:  Low fat or skim milk, frozen berries, banana; add peanut butter for extra protein

Enjoy your breakfast and have a great day!

Monday, March 5, 2012

NNM

Did you know it's National Nutrition Month?  Well...now you know!  The theme this year is "getting your plate in shape".  Ok, so how do you do that?  Here are a few tips from Eatright.org to get your plate in shape:

-Eat a variety of vegetables
-Add fruit to your dinner or eat a serving as a snack
-Buy fat free or low fat milk
-Eat a variety of meats i.e. chicken, fish, nuts, lean beef... Hint:  make fish the protein on your plate 1-2 times a week
-Drink water instead of sodas
-Cook at home more

Check back for more tips from me and other health experts throughout the month.  I'll provide you with great nutritional ideas including healthy recipes, great grocery finds, snack recommendations, organic and local restaurants...etc.  Let your love of food be good for you!  Use March 2012, NNM, to jump start a healthier you!


 I'm Blogging National Nutrition Month

23 and a 1/2 hours

Please take 9 minutes out of your day to listen to this great video sent to me from my client, Jim.

23 and a 1/2 Hours

23 and a 1/2 Hours explains why exercise is the single most important thing we can do for our health. After hearing all the statistics and health benefits, you'll want/need to take just 30 minutes out of your day to exercise.  

What are you waiting for?  Get going!

Friday, March 2, 2012

Gluten free, a fad?

By now I'm sure you're noticing Gluten free products in grocery store isles, on the menu at a restaurant and all over television.  Some claim going gluten free is just a fad and I'm sure some people eliminate gluten because so-and-so did.  However gluten intolerance is truly a growing medical problem.  I, among an estimated 18 million other Americans, have a gluten sensitivity and one in every 133 people suffer from an even more serious gluten intolerance called celiac disease.  This intolerance to gluten has become more common and gluten free brands like Glutino, Enjoy Life and Udi's are reporting incredible growth even during this crazy economy.  Still sound like a fad?  Nah.  Chex cereal is among many others you'll find down the cereal isle but if you're gluten intolerant you simply skip that isle...until now.  An article from The New York Times entitled Beat the Wheat says the volume of gluten free products sold in the past year is up 37% making it a $6.3 billion industry.  For generations General Mills has boasted about the quality of its wheat flour, but after seeing these numbers, General Mills reformulated Chex.  Chex arrived on the cereal isle as gluten free in 2008.  General Mills claims that the strategy is working:  retail sales for Chex cereals are up 29% in the first quarter of the 2012 fiscal year.  Smart move!

Gluten sensitivity symptoms include but are not limited to:

-stomach aches
-fatigue
-mouth sores and mouth ulcers
-bloating
-constipation
-diarrhea
-dermatitis herpetiformis (skin rash)
-headaches and migraines
-infertility
-nausea
-joint pain

If you suffer from any of these symptoms or symptoms not mentioned (google "gluten free symptoms" for a more extensive list) cut gluten out of your diet for 2-4 weeks.  You'll be amazed!  I was thrilled when I figured out I was gluten intolerant.  It's changed my life!