Friday, May 29, 2009
Wednesday, May 27, 2009
- Black Beans- 13 cents
- Turkey- 14 cents
- Chicken breast- 24 cents
- Eggs- 26 cents
- Ground beef- 34 cents
If you take an individual who needs 100 grams of protein/day, it'd cost them $2.22 in protein per day based on incorporation of the above sources. If you pair that with some good quality fiber sources and unsaturated fats, you've got yourself a good nutrition program that doesn't actually cost a fortune.
Monday, May 25, 2009
I just wanted to say a quick Happy Memorial Day to everyone. This is the official kickoff to summer filled with BBQs- I love it. Make sure and take some time to honor those who've passed away who served in our military. Here is one of my favorite versions of America the Beautiful I like hearing on Memorial Day. Enjoy...
Friday, May 22, 2009
- Flip your burgers often as this will help cut down on HCAs.
- Fill a jug with water, ice, and sliced lemons, then fill yourself up with more water than calorie filled beer and soda.
- For something different, try grilling fruit, like apples, peaches, and pears.
In addition, now is the prime season for some delicious fresh fruits and veggies. Current in--season selections" include the following:
- Florida strawberries
Happy grilling and keep in touch :-)
Thursday, May 21, 2009
- HDL ("good") cholesterol (<50>
- Blood Pressure (>/= 130 mm Hg [systolic]; >/= 85 mm Hg [diastolic])
- Waist Circumference (>35 inches for women; >40 inches for men)
- Fasting blood glucose (>/= 100 mg/dl)
- Triglycerides (>/= 150 mg/dl)
All of the above can be modified through proper nutrition and a sound exercise regimen. In addition, a moderate amount of weight loss can help prevent all of the above.
Wednesday, May 20, 2009
Monday, May 18, 2009
- 57 percent said the economy has affected their ability to take care of their health.
- 32 percent have made a change in the last six months to save money, such as delaying preventive care appointments, not taking medications or skipping the dentist.
- 25 percent of those with gym memberships have cancelled in the previous six months.
- 42 percent plan to make changes in the next six months that may impact their health, such as buying fewer fruits and vegetables.
One specific portion of the news segment showed a woman in the mid-west who said that if she only had 75 cents to give her daughter for lunch, her daughter "has to choose chips." I couldn't believe how dumb this mother sounded. Having gone food shopping the day before, I recall seeing bananas were 19 cents/each. If you pair that with a touch of natural p. butter you'd be spending the same, if not less. That was a sheer case of the mother being lazy, and undoubtedly uneducated/misinformed. The truth is, you CAN eat healthy on a budget, as proven by a recent Consumer Reports article: http://www.consumerreports.org/health/healthy-living/diet-nutrition/diets-dieting/dieting-on-a-budget/downturn-diet/dieting-on-a-budget-downturn-diet.htm.
Making proper nutrition choices and exercising doesn't have to cost a fortune. Walking outdoors and performing bodyweight exercises (push-ups, squats, lunges) are FREE.
Saturday, May 16, 2009
- Spa treatments
- Jacuzzi/Sauna (this was my choice today)
- Listening to music
If you work hard, you deserve any of the above.
Friday, May 15, 2009
- sparkpeople.com: a comprehensive online healthy living community with a wide range of tools and support
- calorieking.com: weight loss tools, nutrition analysis, and weight loss support
- ediets.com: diet and fitness plans, weight loss support, and meal deliver
- nutriinfo.com: self-monitoring weight loss tool and support program
- americaonthemove.org: resources and community support group
- Cheese (essentially, all low-fat dairy)
- Leafy greens, spinach
Thursday, May 14, 2009
- As with anything, keep your portion sizes in moderation
- The darker the better (shoot for a MINIMUM of 70& cacao). It may take a while to adjust to the taste, but you'll get used to it. You'll son realize how oversweetened milk chocolate its once your taste buds adjust to the darker variations.
Here's a chart I picked up from Precision Nutrition to help you pick your chocolate variation:
Wednesday, May 13, 2009
Tuesday, May 12, 2009
- Nearly every individual successful in long-term weight loss maintenance eats breakfast every single day.
- The majority of clients track their exercise and nutrition in a journal, whether written or on a computer.
- A diverse exercise routine keeps my clients focused on not just working out, but having fun. Daily movement that causes an increase in heart rate and engages all major muscle groups is how I'll typically define exercise. Group exercise classes, dancing, weight training, cycling, and swimming all count. I still have issues with some of my male clients trying to rationalize their softball leagues as "exercise." I call it an excuse to drink. If they're lucky, they'll get a hit or two and run maybe 90-180 feet. Now compare that to the 6+ beers that consumer during and after the game and spells "caloric trouble"/weight gain.
Monday, May 11, 2009
- Girls' Soccer: One in 6,500 times an athlete practiced or competed
- Football: One in 9,800 times an athlete practiced or competed
- Girls' Basketball: One in 11,000 times an athlete practiced or competed
Source: Majewski M, Habelt S, Steinbrück K. Epidemiology of Athletic Knee Injuries: A 10-year Study. Knee. 2006(13):184-188.
- Eating 5-9 daily servings of fruits and veggies, especially leafy greens
- Eat fatty fish (i.e. salmon) at least 2x/week
- Lose (or don't gain) excess weight
- Limit simple carbs that cause quick spikes in blood pressure (sugars, potatoes, white bread)
- Take an ordinary daily multi-vitamin
Like anything, keeping your weight in check and eating plenty of fruits and veggies prevent A LOT of potential problems.