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February 2009 - Posts
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Most of us have room to make some lifestyle changes to improve our fitness. Probably the most difficult hurdle is to change a habit and make it stick. However, if we keep trying new ways to incorporate fitness in our lives, we can make them a habit. It’s important to know that there are ways to incorporate activity into your day, even if you can’t work out at the gym.
One of the best ways to build fitness into your daily routine is to make it part of your weekly schedule, and the best place to start that process is at work. You can start by using the stairs instead of using the elevator. If your office is too many flights of stairs to walk the whole thing, take the stairs for a particular number of flights and then take the elevator for the rest. Start small and work your way up to a more challenging number. This is an easy way to increase the amount of calories burned in one day, which can make losing or maintaining weight less challenging and frustrating.
In addition to mastering, you can take short walks over a lunch break or for coffee. If you have trouble motivating yourself to walk, ask a coworker to go with you – you may even be able to have some meetings while you walk. You can increase your number of steps in a day even more if you park in a lot that’s further away – every step counts!
If you live near work, you may want to consider riding a bike from time to time. Or next time you need to run an errand, ride your bike to the store. It’s often a habit to take a vehicle when the length of travel could easily be managed by walking or biking.
Lastly, don’t forget that the activities you do around the house can be fitness oriented too. Plan some housework or yard work to do when you get home after work.
Rebecca
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We continue our series on healthier meals, by looking at healthier breakfasts. As you’ve heard, breakfast is considered the most important meal of the day, however this meal often gets skipped or missed, due to a busy schedule in the morning. Breakfast is important since it gives us the energy to start the day and helps stave off hunger for longer. A healthy breakfast may also sharpen your mental abilities in the morning.
The best breakfasts are high in fiber and protein. The wrong foods are sugary, refined cereals and white breads, and they may make you eat more for lunch.
It is possible to have a healthy breakfast with a minimum of planning every day. The key is to find a way to fit in this important meal. Here are some quick tips to help you have a complete meal that will leave you feeling full.
First, you might want to think about including something from the dairy food group, since most people already incorporate dairy in breakfast. Some good options include yogurt, cereal with milk or a lot of milk with your coffee.
Next, you should think about including some type of protein. Eggs and sausage fall into this category, but sausage usually has a lot of saturated fat and calories. One traditional sausage link has 10.5 grams of fat, 125 calories and 7 grams protein. Vegetarian sausage is a better option, with 3 grams fat, 80 calories with 10 grams of protein. (See below for a comparison of nutritional content.) You could also try egg whites or turkey sausages.
Next, think about including some grains, such as a whole wheat English muffin, whole wheat cereal, or oatmeal. Be mindful of what kinds of grains you are choosing and be sure they have at least 3 grams of fiber per serving.
Lastly, you will want to have fruit, which provides more fiber and gives you energy as well. Try a banana, slice apples into your oatmeal, or use ¼ cup of raisins.
Remember to mix up your breakfast foods to keep from getting bored and to get a variety of nutrients in each breakfast.
 
Rebecca
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Reading through the news over the past week, one story really caught my attention. And it’s not surprising it did, given the headline: “Living Near Fast Food Ups Stroke Risk”. That’s a pretty striking headline if you think about it.
The article (and the study it was based on) is pretty interesting, but I thought the reader reaction was even more so. First, take a look at the study and some of its findings:
- Researchers looked at 1,247 stroke cases occurring in one county of Texas since 2003. They mapped those cases to regional areas, which were ranked based on the number of fast food restaurants.
- After controlling for other factors (demographic and socioeconomic), they found people who lived in neighborhoods with the highest number of fast food restaurants had a 13% higher risk of having a stroke than those living in neighborhoods with the lowest number of fast food restaurants.
- The relative risk for stroke increased by 1% for each fast food restaurant in the neighborhood.
(If you want to review the findings yourself, here’s a link to the press release about the study.)
In their most basic form, the findings seem to make sense. More fast food restaurants = more opportunity to eat unhealthy = more high sodium, which can lead to hypertension, which is a known risk factor for stroke. I realize it’s not quite that simple and that the study doesn’t demonstrate a causation, only a potential correlation. The authors very clearly state this as well – as they said, “the findings are purely associative and do not necessarily point to a direct link between the restaurants’ offerings and potentially deadly stroke.”
The headline is certainly designed to get attention (that’s the purpose of a headline, isn’t it?). Without the context of the article, one certainly could read the headline to mean that an individual who eats healthy, doesn’t smoke, exercises and so on would still be at greater risk for stroke just because they live near a bunch of fast food restaurants. But – and maybe it’s because I read a lot of health news – I didn’t expect the article to actually make that case – and I don’t think it did.
I looked at some of the reader comments on the story, as well as a bunch of other publications where the story ran. That’s when I was really surprised. Nearly every comment was critical of either: 1) the findings, 2) the implication that the study was showing a causation between fast food restaurant location and stroke or 3) the fact that the study was done at all. There were very few comments praising this type of research. Overwhelmingly, people were critical of the fact that the study didn’t take all of the other potential factors at work – like stress, age, obesity, socioeconomic status and so on. I thought that it was fairly clear that the authors recognized the study only looked at one variable and that it is showing a potential connection – not a cause and effect.
But my question is…why are people resisting this kind of research? My feeling is that anything that raises awareness about a health issue (and does so in a responsible way) is a good thing. And when an issue is as important as eating healthy, and simultaneously so complex as this one (looking at all the factors that contribute to our eating unhealthy), it’s even more important that it’s studied. In my opinion, the more information that’s available, the better. Maybe someone will read this story and remember that the reason they’re choosing fast food is that it’s close to home, and then think twice about tonight’s dinner. Or maybe it will encourage restaurants to offer even more healthy options and make their nutritional information even more readily available at the point of purchase (like what has happened in New York and some other major cities).
Those thoughts weren’t mentioned…and I don’t really get why. What do you all think?
Kerry
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Do you ever sit back and really think about the amount of stress adults are under? I most certainly do. While I was talking to my friend the other day, we both realized how being an adult was all work and no play L - responsibility, bills, careers, children, and much, much more. On top of all I have to accomplish in one day, my kids usually come home with homework that requires my help. At times this can be frustrating as most of my work days are extremely long. But for the first time the other day, my kids homework actually became an outlet for me. Well actually - it was an outlet long overlooked.
My three year old recently started a head-start program - one in which they give the child age appropriate homework to reinforce the day's lessons. In addition to the "thinking" homework, there is always a coloring sheet. Of course my job is to help sharpen the three year olds motor skills and to reinforce the importance of staying in the lines while coloring. So everyday we grab a box of crayons and color. And I must say - I've truly forgotten how relaxing coloring can be. As you may know, most three year olds want to do everything on their own. And as a result, I've had to get my own coloring book and color my own pictures - too funny. But - this has had its BENFITS. After three long work days last week, I found myself anticipating doing OUR coloring homework and I've even noticed that I'm more relaxed after coloring. I remember my father always saying that he needed 30 minutes to an hour to unwind after work. Well, as I've gotten older, I find myself telling my kids the same thing and it wasn't until about a month ago that I found out just how relaxing coloring can be. I used to unwind by sitting down and watching a little bit of tv, but that only made me lazy and sleepy. Coloring has proven to be a more balanced way of relaxing. It requires just enough activity to keep me from getting too lazy after work. After all - just because you've done your eight hours, doesn't mean your job is over for the day.
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One great way to increase calorie expenditure in the winter is to wear a pedometer all the time. The goal should be to get at least 10,000 steps per day, which is equivalent to about 5 miles (varies based on your stride).
You can start by finding your baseline of how many steps you typically take in one day and then work on increasing the number of steps by 200 per day. Look for creative opportunities to get your steps, such as by parking farther away from your destinations, getting up from your desk a couple times a day, walking on your lunch break, and doing housework when you get home.
When it comes to finding a good pedometer, there are so many types and levels of accuracy to choose from. Here are a few tips in shopping for a pedometer:
1. A firm clip that provides a snug fit on the waistband and a safety strap to serve as a backup attachment if the pedometer comes off of the waistband.
2. A cover so you don’t accidentally touch the buttons, potentially erasing your data.
3. Accuracy at lower speeds. Research shows that many commercial, inexpensive pedometers (often called suspended lever arm pedometers) undercount at lower speeds. Accelerometer-type step counters are more accurate. Some examples of accelerometers include: the DigiWalker NL-2000 and NL-1000. They are more expensive (around $50), but they provide a great way for you to track activity and stay engaged with your exercise goals.
If you are not exercising, try using a pedometer right away this winter – it can help you get in shape for the summer.
Rebecca
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Last week we took a break from talking about healthier meals to focus on Valentine’s Day treats. This week we’re continuing our series on healthier dinners by focusing on tips to save you time and money.
First, it can be helpful to plan your meals for the week in advance. You can consult Web sites, like cookinglight.com and allrecipes.com to find healthier options. Once you have selected the dinner meals for the week, make your grocery list so you have only one trip to the store for the week. Take an inventory of your kitchen so you only buy what you need. Try to pick a less busy time of the week to shop; the busiest times at the grocery store tend to be after work.
Keep things simple as you cook. Do all prep work in an orderly fashion, starting from when you come home from the grocery store. Wash produce to use (or store and refrigerate if you have the extra time), chop all fresh ingredients and place in bowls, then move on to chopping meats.
Lastly, cook larger batches so you have leftovers for the week or leftovers you can freeze. Another time saving method for cooking is to make recipes in the crock pot, so when you walk in from work your meal is ready to go. There are many cookbooks and sites for slow cookery recipes.
Below is an easy lower calorie turkey/bean burrito recipe to make for dinner at home. You can save almost 400 calories and 25 grams of fat with this recipe compared with burritos you typically get when eating out (see label comparison below). Enjoy!
Shredded Turkey and Pinto Bean Burrito
from eatingwell.com
Makes 6 servings
| Ingredients |
Directions |
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1 tablespoon canola oil
1 medium onion, halved and sliced
2 cloves garlic, minced
1 tablespoon ground cumin
1 teaspoon chile powder
1 15-ounce can diced tomatoes with green chiles
2 tablespoons lime juice
4 cups shredded cooked turkey or chicken
1 15-ounce can pinto beans, rinsed
6 10-inch whole-wheat flour tortillas or wraps, warmed
3/4 cup grated Monterey or pepper Jack cheese 2 cups shredded green cabbage |
1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until softened, about 2 minutes.
2. Stir in garlic, cumin and chile powder and cook for 30 seconds.
3. Add tomatoes and lime juice; bring to a boil. Reduce heat to a simmer and cook until the onions are very soft, 16 to 20 minutes.
4. Stir in turkey (or chicken) and beans and continue cooking until the mixture is heated through, 3 to 5 minutes more. 5. Divide the turkey-bean mixture among tortillas (or wraps). Top each with cheese and cabbage, roll into burritos and serve. |
 
Rebecca
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I love running. It’s a great way to stay in shape and I use
it as a sort of meditation. Now I realize my style isn’t for everyone, but I
don’t run with an iPod and running on a treadmill indoors is a fate worse than
not running. Regardless of the weather I yearn for the calmness of the
outdoors. My wife refers to my running as a way for me to find my “inner Elvis.”
However even the most motivated person (which I am not –
some days it’s a real struggle to find the time and/or motivation) gets in a
rut and needs something new to rekindle that fire. Unfortunately, I’m in one of
those ruts and not necessarily because I lack the desire to run – I’ve had a
case of plantar fasciitis (tendonitis on the bottom of your foot) for about 10
months and running is painful.
But in an attempt to break out of my current rut, I’m using
this setback as an opportunity. A goal of mine has always been to complete an
Ironman Triathlon. So to start I signed up for a half Ironman (Timberland
Ironman 70.3) that takes place in New Hampshire (Lake Winnipesauke) at the end
of the summer. That’s a 1.2 mile swim, 56 mile bike and 13.1 mile run for a
total of 70.3 miles.
In an effort to let my foot heal I’m spending the next two
and half months concentrating on the two disciplines (biking and swimming) for
which I have no competitive experience.
My biggest hurdle is swimming – I sink like a rock! And
while I ride my mountain bike to work, I don’t have any experience in road
racing on a bike – much less riding long distances.
To get and keep my legs in shape I’ve started taking
spinning classes – in addition to riding my bike to work. There’s nothing like
getting a butt kicking of a workout at 6:00 am to start the day. I didn’t think
I could get my heart rate up that high anymore.
Most importantly, I’m learning to swim. And I’ve got to tell
you… this is the most exciting and fun. When I first got in the pool I couldn’t
swim 50 meters – total! I was pretty disheartened by the experience and
seriously wondered whether I could do this. But with a lot of reading, watching
video and just getting comfortable in the pool - in just two weeks I’m up to
900 meter – total. Granted the 900 meters isn’t continuous swimming – I can
still only do about 75 meters continuously, but it’s an improvement from where
I started.
I had forgotten the joy of starting something from scratch,
because for so long I’ve done sports that I’m familiar with or just picked up
fairly quickly. Each time I get in the pool I see improvement – not only in my
endurance, but also my technique (the do go hand-in-hand) and I’m excited about
my next workout.
Over the course of the next couple months I’ll keep you all
updated on my triathlon training. I’m sure there will be highs and lows,
accomplishments and setbacks – any feedback from you all is greatly welcome.
Jason
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Exercising in the winter can be more difficult than any other time of the year. The cold and dark days are not motivating and it’s not easy to capture the daylight hours for exercising outdoors. One of the most convenient ways to exercise during the winter is to join your local gym. If you haven’t been at a gym in a while, don’t be afraid. Most gyms are less focused on professional body builders and are more focused on average people looking to slim down, get in shape and live a healthier lifestyle. There are plenty of exercise machines and most gyms have added lots of great fitness classes that include aerobics, Pilates, yoga, spinning, etc.
If there are too many barriers to get to the gym, another great way to exercise during the winter months is just to work out at home. You don’t need to spend lots of money or buy expensive equipment. Working out at home can be as easy as buying a few fitness DVDs (try DVDs that focus on abs, aerobics, Pilates or yoga) or buying some simple fitness equipment such as dumbbells, a treadmill or an exercise bike. Decide ahead of time what days and times you plan to exercise, make a calendar and stick to it.
If you live in a place where there is not enough space to exercise then the other option is to go outdoors. There are plenty of great outdoor activities that you can enjoy during the winter, but you will need to plan ahead. In most cases, you won’t be able to take long walks around the neighborhood without a warm jacket, boots and accessories such as hat, gloves and scarf. If your choice of exercising during the winter months is to walk, make sure you have the right equipment. Create a plan of exactly the equipment you need for the specific outdoor activities you plan on doing this winter season. It can range from skiing and snowboarding to taking long winter hikes on trails. Ask a neighbor or friend to go with you to exercise so you have a buddy to keep you motivated not to miss a workout.
It’s important to remember that exercising during the winter months can be very manageable – just choose an activity that fits into your lifestyle.
Rebecca
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Dark chocolate has known health benefits, so it’s a great way to justify your sweet tooth indulgences. Chocolate is made from plants so it has many of the same antioxidant benefits that you can find in dark vegetables. Recent studies have shown that eating dark chocolate can have healthy benefits for your heart – it has been shown to lower bad cholesterol (LDL) by up to 10% and reduce blood pressure in people with hypertension.
You can follow these chocolate rules to get the most out of your sweet treat:
- Eat dark chocolate as it has more antioxidants than milk or white chocolate. Look for dark chocolate that has 65% or higher cocoa content.
- Look for pure dark chocolate or dark chocolate with nuts. Avoid anything with caramel, nougat or other fillings, which add sugar and fat without any health benefits.
- Chocolate is a complex food with over 300 compounds and chemicals in each bite. To really enjoy and appreciate chocolate, take the time to taste it.
- Chocolate is still a high-calorie, high-fat food. Most of the studies with chocolate use no more than 100 grams (3.5 ounces) of dark chocolate a day to get the benefits. One bar of dark chocolate has around 400 calories, so plan to cut out other sweets or snacks and replace them with chocolate to keep your total calories the same.
This dark chocolate brownie recipe is high in fiber (due to the black beans in the recipe) and protein and low in fat and sugar compared with other brownies (see Nutritional Label comparison below).
Dark Chocolate Brownies
| Ingredients |
Directions |
1 cup sugar
1.5 cups flour
2/3 cup cocoa
2 tsp baking powder
1 tsp baking soda
1 tsp salt
1 cup walnuts
1.5 cups semisweet chocolate chips
2 cups black beans, canned
2 cups applesauce
2 tsp vanilla extract
4 egg whites |
1. Mix all dry ingredients together.
2. Add black beans, applesauce, vanilla extract, and blended egg whites to dry mixture.
3. Add mixture to greased 9 x 13 pan and bake at 375 degrees F for approximately 30 minutes. |
 
Rebecca
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Recently there was an article in The New York Times about individuals who make bets to lose weight. According to the article, this phenomenon has become more prevalent and there are lots of Web sites dedicated to facilitating weight loss bets. An online search shows just how many gyms, towns and schools are hosting similar competitions.
In a weight loss bet, individuals can bet against one person or with a group of people. The stakes can be anywhere from a small to a large financial wager. One unique site forces you to donate to a charity you don’t really support if you don’t win. Similarly, personal contracts force individuals to make a commitment to themselves to make a change.
Based on this and other articles I’ve read, it really seems like it’s the financial incentive that makes the difference for so many in losing weight. It actually surprised me how much money does play a role – whereas I would normally think the weight loss would be more of a driver. For example, according to a 57-person study the article mentioned (December 2008 Journal of the American Medical Association), the group with financial incentives lost significantly more weight than those who did not have financial incentives.
Weight loss competitions aren’t new – The Biggest Loser is in its 7th season – but it’s interesting that they’re becoming so much more common. One aspect of the competition which seems particularly helpful is knowing you’re working toward a shared goal. Even though it’s a competition, you’re working with your opponents. Additionally, while weight loss competitions provide motivation (winning and financial implications), they also give you access to support and advice, so you can see what works for others and how it might work for you.
So I’m wondering…have you ever made a weight loss bet or entered a competition? And if it worked for you, why do you think it worked?
Kerry
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Last week we discussed Zumba, a fun exercise that’s done to international music. This week, we’re going to focus on another new exercise – and it gives results quickly. Kettlebells are solid cast iron balls with handles that work your entire body as you go through dynamic exercises. Instead of isolating single muscles or single muscle groups, kettlebell training delivers full-body fitness. The whole body can benefit from these workouts.
Kettlebells are solid cast iron balls with a handle – they range in weights from less than 10 pounds to more than 100 pounds. Many fitness centers around the country are offering group kettlebell classes and one-on-one personal training sessions that involve the kettlebell.
Below are some exercises for the kettlebell (you can find a variety of exercises to do with a kettlebell online or via a personal trainer or gym). As with any exercise, be sure to consult with your physician first before trying a new exercise. If you are a beginner, use a small weight (no more than 15 pounds) and do 2 sets of 10 repetitions for each set of exercises. As you get more experienced you can gradually increase your weight and do 3 sets of 10 repetitions.
Exercise 1 (Lower body)
1. Stand with your feet wider than hip-distance apart, holding the kettlebell handle with both hands in front of your body.
2. Sit back in the hips, knees slightly bent, keeping your shoulders back and chest up, moving the kettlebell between your legs.
3. Swing up, standing tall, squeezing your glutes, tightening your thighs, and lifting the kettlebell to shoulder height.
4. Repeat the swing movement in an uninterrupted motion for a set of 10 to 20.
Exercise 2 (Arms, back and core)
1. Begin in a pushup position on your toes, holding a kettlebell in each hand, arms straight, and shoulders over the kettlebells.
2. As you use your core muscles to balance, pull one kettlebell back toward your hip, elbow to ceiling, then lower down.
3. Repeat with the other side. Make this a fluid motion, pulling one elbow back as soon as the opposite arm has lowered and touched the kettlebell to the floor.
Exercise 3 (Core, upper and lower body)
1. Stand with your feet hip-width apart and a kettlebell in your right hand. Hold the kettlebell at shoulder-height, elbow bent, in a rack position.
2. Lunge forward with your right foot, keeping your core muscles tight, and press the kettlebell to the upwards until your elbow is straight.
3. As you step back to standing position, lower the kettlebell to your shoulder. Repeat for 10 reps and switch sides.
Exercise 4 (Lower body and core)
1. Start in a standing position holding the kettlebell handle with both hands in front of your body.
2. Lift one leg and bend the knee of your other leg, as you lower your rear to the ground. Bend the elbows and bring the kettlebell up into a bicep curl as you lower down.
3. Drive through your heel to return to a standing position, lowering the kettlebell. Perform 10 repetitions on one leg, then repeat on the other side.
Rebecca
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Over the past few weeks we’ve been discussing how to make (or buy) a healthier lunch. This week I thought we could focus on dinner. More and more often Americans are gathering around the dinner table to eat healthier foods, according to a national survey recently released by the Food Marketing Institute (FMI) and Prevention magazine. The study found a strong correlation between consumers who try the hardest to eat healthfully and those who eat dinner at home nearly every day.
According to the study, 70% believe the food they eat at home is healthier than meals consumed outside the home. More than nine in 10 consumers prepare at least one home-cooked dinner from scratch every week, and two-thirds do it almost daily.
The tricky part of meal planning is keeping it both quick and healthy. Below is a meal makeover for Beef Stroganoff with Portobello Mushrooms. Check out the labels below that compare a traditional beef stroganoff recipe to this healthier version. The Portobello mushrooms are meaty and therefore make the meal more filling without all the calories. Instead of using a heavy cream sauce, the recipe calls for reduced-fat sour cream. Also choose to make it with flank steak, which is a leaner piece of meat. The trick is to cut it into thin strips to cook it quickly and keep it tender.
This is just one example of how you can enjoy a healthier dinner with a quick and dinner recipe. You can give many of your favorite comfort foods a healthy makeover by substituting lower fat items (such as low-fat sour cream) for high fat foods or vegetables for a portion of the meat.
Beef Stroganoff & Portobello Mushrooms (from EatingWell.com)
Serving Size: 1.5 cups/Makes 4 servings
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Ingredients |
Directions |
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2 teaspoons plus 1 tablespoon canola oil, divided
1 pound flank steak, trimmed
4 large portobello mushrooms, stemmed, halved and thinly sliced
1 large onion, sliced
3/4 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
3 tablespoons all-purpose flour
1 14-ounce can reduced-sodium beef broth
2 tablespoons cognac or brandy
1 tablespoon red-wine vinegar
1/2 cup reduced-fat sour cream
4 tablespoons chopped fresh chives or parsley |
1. Heat 2 teaspoons oil in a large skillet over high heat until shimmering but not smoking. Add steak and cook until browned on both sides, 3 to 4 minutes per side. (The meat will be rare, but will continue to cook as it rests.) Transfer to a cutting board and let rest for 5 minutes. Cut lengthwise into 2 long pieces then crosswise, across the grain, into 1/4-inch-thick slices.
2. Heat the remaining 1 tablespoon oil in the pan over medium heat. Add mushrooms, onion, thyme, salt and pepper and cook, stirring often, until the vegetables are very tender and lightly browned, 8 to 12 minutes. Sprinkle flour over the vegetables; stir to coat. Stir in broth, cognac (or brandy) and vinegar and bring to a boil, stirring often. Reduce heat to a simmer, and continue cooking, stirring often, until the mixture is thickened, about 3 minutes. Stir in sour cream, chives (or parsley), the sliced steak and any accumulated juices. Bring to a simmer and cook, stirring, until heated through, 1 to 2 minutes more. |
 
Rebecca
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Throughout February, Rebecca Mohning is back on Ignite to share tips on helping you make – and keep – your healthy changes. Rebecca is a registered dietician and personal trainer and she’s sharing everything from making healthier lunches to finding exercises that work for you. You can also stay tuned for a Live Chat where you can ask Rebecca for advice live – the date will be announced shortly. And if you have some healthy suggestions you can share about your own successes, please share them in our Health Buddies Channel.
Kerry
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