You Ate It? Negate It.

Would you think about what you ate differently if the labels showed how much exercise you would need to do in order to burn the calories?  Preliminary research shows, yes this does in fact help people make better food choices.  Check out these slides from Shape magazine on the exercise minutes required to work off some of summer's common indulgences.

1 Cup Vanilla Soft Serve Ice Cream



2- 12 oz Beers

 

1 Cup Homemade Potato Salad



Starbucks Hazelnut Frappucino with milk & whipped cream

 

 

Have You Said What You Are Grateful For Today?

Love Your Belly: Wonder Woman - Who are you today?

Muffin top. Pooch. Spare tire. Whatever you call the extra flesh around your middle, it's probably not flattering.

But it's time we started giving our bellies a little love. After all, they're our core, the place where the magic happens- where babies grow, where nutrients get absorbed and where gut feelings guide our choices.

Besides, most women aren't genetically programmed for washboard abs and that fantasy becomes less attainable as we head through our 40s and 50s, says Pamela Peeke, MD, Prevention US advisory board member and the author of Fight Fat After 40.

Click here to read more:
Love Your Belly: Wonder Woman - Who are you today?

Weight Loss: You cannot hate yourself to your goal

by Allison Hulett, LCSW.

As a weight coach, I often see clients who live in a painful and awkward state of both desperation and hopelessness. They would do anything to be living their goal weight and often verbally beat on themselves to try to get there – “What is wrong with me?!? Why can’t I do this?!? Ug, I’m such a loser. Why’d I eat that?!?” And then try again the next morning to get it all “right” so they can feel validated. Over and over, for years. Decades.

I used to point out how mean and unkind this was – “Would you say that to your friend?! To a complete stranger?”. But experience tells me that weight clients don’t care about mean and unkind, because if it’ll take them to their goal … so be it!

So, I now tell them very clearly, and in no uncertain terms – hating on yourself will actually keep you from your goal. You cannot hate yourself to permanent weight loss.

Dr. Brene Brown helps us out here when she differentiates “guilt” from “shame.”

Guilt is good. Guilt is when we hold our behavior up to our ideal self, and don’t like what we see. We love and respect our self and want better. “I drank too much last night and took obnoxious to a whole new level. That’s not who I want to be.” So we look, with self love and respect and curiosity and hope, at our behavior and do the work to change it. In turn, we evolve, grow, and connect.

Shame is quite different. It’s a toxic emotion at the root of most destructive and dysfunctional behavior. Shame isn’t “My behavior was bad”, but “I am bad.” Shame is the intensely painful feeling that we are inherently flawed. Ouch. It is a pain so hot, we want to numb it immediately. So when we’re in shame, we’re at our desperate worst. Rage, blame, perfectionism, and hiding. Overeating. Starving ourselves. Shame tells us there is no higher self, just damaged goods.

So I tell my clients from day one that they are not allowed to beat on themselves for any over or under eating. Ever. Never ever. That doing so will only sabotage their weight loss efforts. Instead, they start practicing - every day - the art of true self love and respect. Because if you love and respect yourself, you will take time for your health. For quality foods and exercise. For rest and pleasure. You will set boundaries. Let go of other people’s opinions. You will have space to forgive your failures, learn from them, pick up, and move on. You will evolve towards your higher self with love and compassion and respect… and eventually lose the excess weight.

Being hard on yourself, beating yourself up, might in the moment feel like the appropriate move to kick yourself into gear and achieve your goals. But the opposite is actually true.

So next time you eat 17 little quiche hor d’oeuvres too many at the party or three bowls of cereal at 11 at night, instead of saying afterwards, “What is wrong with me?!? Why can’t I do this?!?”

Try this one, instead.

“I am so amazingly awesome, it hurts. I wonder why, then, I’m overeating?”

And the answers come. Minus the tsunami of self hatred and pain.

“Well, I was bored/insecure/resentful at the party.”

Or,

“I didn’t eat enough today due to my insane schedule/” air and water” diet, so exhausted and starving I inhaled Honey Nut Cheerios at the eleventh hour.”

Ah. Now you can target the actual problem instead of targeting your worth as a human being. And “float like a butterfly, sting like a bee” your way to your goal weight.

Salmon Dijon

My mom made this great recipe for me when I recently visited her.  It was a great, flavorful dish and very easy!!

1/4 cup olive oil
3 Tbl Dijon mustard
1 1/2 Tbl honey
1/4 cup dry bread crumbs (can be omitted if you are gluten sensitive)
1/4 cup finely chopped pecans
4 tsp chopped fresh parsley
4 (4 oz) salmon fillets
Pepper to taste
lemon for garnish


Instructions:

1. Preheat oven to 400 degrees F (200 degrees C).
2. In a small bowl, stir together olive oil, mustard, and honey. Set aside. In another bowl, mix together bread crumbs, pecans, and parsley.
3. Brush each salmon fillet lightly with honey mustard mixture, and sprinkle the tops of the fillets with the bread crumb mixture.
4. Bake salmon 12 to 15 minutes in the preheated oven, or until it flakes easily with a fork. Season with salt and pepper, and garnish with a wedge of lemon.

To Feel Fuller, Fill Up on Protein

Nutrition News Flash from Spark People

-- By Becky Hand, Licensed & Registered Dietitian

A new study published in the American Journal of Clinical Nutrition tested 19 subjects on three different diets. Researchers measured appetite, caloric intake, body weight, and fat mass, as well as blood measurements for insulin, leptin (the hormone responsible for satiety) and ghrelin (the hunger hormone) during each of the phases. First, subjects followed a weight-maintenance diet of 15% protein, 35% fat, and 50% carbohydrate for two weeks. Next, the subjects ate the same number of calories (an "isocaloric" diet), but with a different nutrient breakdown (30% protein, 20% fat, and 50% carbohydrate) for two weeks. This diet resulted in markedly increased satiety, although leptin levels did not change. Finally, subjects followed an "ad libitum" diet (no caloric requirement or restriction), but were required to meet a specific nutrient breakdown of 30% protein, 20% fat, and 50% carbohydrate for 12 weeks. In this phase, participants spontaneously ate 376-504 fewer calories per day, and decreased both body weight and body fat. However, leptin levels decreased and ghrelin levels increased. The researchers concluded that increasing protein intake from 15% to 30% of calories, with a constant carbohydrate intake, may be beneficial to weight loss. Action Sparked This 30% protein, 50% carbohydrate diet fits into the healthy distribution range set by the Food and Nutrition Board, the Institute of Medicine, and National Academy of Sciences. It appears to benefit those trying to lose weight and body fat. The trouble is that many sources of protein are also high in fat. For healthy protein sources, select low-fat dairy products (milk, cheese and yogurt), egg whites or egg substitutes. To enjoy lean meats, trim off excess fat and remove skin. Select cooking methods that limit fat such as grilling, baking or broiling. Many plant proteins, such as tofu, beans, legumes and other soy products are naturally low in fat as well.

Black Bean Salad with Corn, Red Peppers, Avocado and Lime-Cilantro Vinaigrette

Servings: 6-8

Ingredients

• 2 15-ounce cans black beans, rinsed and drained
• 3 ears fresh cooked corn, kernels cut off the cob
• 2 red bell peppers, diced
• 2 cloves garlic, minced
• 2 tablespoons minced shallots, from one medium shallot
• 2 teaspoons salt
• 1/4 teaspoon cayenne pepper
• 2 tablespoons sugar
• 9 tablespoons extra virgin olive oil, best quality such as Colavita
• 1 teaspoon lime zest (be sure to zest limes before juicing them)
• 6 tablespoons fresh lime juice
• 1/2 cup chopped fresh cilantro, plus more for garnish
• 2 Hass avocados, chopped

Instructions

1. Combine all ingredients except for avocados in a large bowl and mix well. Cover and chill for a few hours or overnight. Right before serving, add avocados and mix gently, being careful not to mash avocados. Garnish with a more chopped cilantro if desired. Serve at room temperature.

By Jennifer Segal

The Truth About Sugar - What the Heck Are You Eating?

Spicy Smoky Kale Chips Recipe

Many One2One members have been telling me about how they have discovered Kale chips as a super healthy, crunchy snack.  I decided it was about time to share a recipe that I have used.  A great way to get in your dark, leafy greens!


Yield: 2-3 Servings

Ingredients:

• about one bunch of kale, rinsed and dried
• Olive oil
• Salt, to taste
• about 1 tablespoon of chili flakes (or to taste)
• sprinkling of paprika or cheyenne pepper power (optional)

Directions:

 

1. Preheat oven to 350 degrees.
2. Remove the kale leaves from their tough end and inner stems. Cut longer leaves in half or preferred bite size pieces.
3. Place kale pieces in large bowl. Start by tossing in about 1 tablespoon of olive oil. The kale leaves only need to be lightly coated with oil. Too much will make the chips too limp and greasy. Only add about 1 tablespoon of olive oil at a time. Then sprinkle in sea salt and chili flakes.
4. Put the kale pieces in a single layer in a baking sheet lined. You can use parchment paper if you like for easier cleaning.
5. Bake for 12-14 minutes or until crisp. About 5 minutes before they are finished, you can gently toss them in the sheet pan for more even baking. They will burn easy, be aware of how they are baking.
6. For more smoky or spicy flavor, lightly dust the kale chips with paprika or cheyenne pepper power.

Recipe from whiteonricecouple.com

 

 

Chicken Avocado Chopped Salad

A Yummy Entree Salad for Lunch or Dinner

Prep Time: 20 minutes      

Yield: 4-6 Servings

Salad Ingredients:

• 2 boneless, skinless chicken breasts
• pepper
• 1 Tbsp. olive oil
• 8 cups chopped Romaine lettuce
• 4 slices bacon, cooked and diced
• 4 ounces feta cheese, crumbled
• 1.5 avocados, pitted and diced
• 2 roma tomatoes, diced
• 1/4 cup chopped green onions

Garlic Herb Vinaigrette Ingredients:

• 1/3 cup apple cider vinegar
• 3 garlic cloves, minced
• 1 Tbsp. Dijon mustard (optional)
• pinch of salt and freshly-cracked black pepper
• 1 Tbsp. dried Italian seasonings
• 1/4 cups extra virgin olive oil

To Make The Salad:

Season chicken breasts on both sides with pepper. Heat oil in a large skillet over medium-high heat and add chicken. Cook for 3 minutes per side, or until the chicken is cooked through and no longer pink inside. (Cooking time will vary depending on the thickness of the chicken.) Remove chicken and let rest for at least 10 minutes. Dice chicken into small pieces.

Add the diced chicken, lettuce, bacon, blue cheese, avocados and tomatoes to a large bowl, and toss until combined. Drizzle or toss with garlic vinaigrette and serve immediately.

To Make The Vinaigrette:

Whisk all ingredients together until combined.

What the Heck Are You Eating: The Truth about Eggs

What the Heck are You Eating - Microwave Popcorn

Quinoa and Roasted Vegetables

from the Talking Kitchen

Ingredients - makes 4-6 servings

Quinoa

1 c. RINSED quinoa

2 c. chicken stock or broth

1 tsp extra virgin olive oil

4 cloves garlic, chopped

1/2 tsp sea salt

Roasted Vegetables

2 bell peppers, cubed

1 zucchini, cubed

1 squash, cubed

1 red onion, cubed

1 fennel bulb, cubed

4 garlic cloves, whole

1 Tbsp Herbs de Provence

1 Tbsp extra virgin olive oil

1/2 tsp smoked salt

Dressing

1/2 lemon, juiced and zested

2 Tbsp extra virgin olive oil

fresh herbs

Instructions

Preheat the oven to 450 degrees, or fire up the grill.

In a bowl, combine all the cubed veggies and toss with the Herbs de Provence, oil and salt. Place in a single layer on a lined baking sheet and bake for 30 minutes, flipping half way through. (or grill the veggies to your liking)

In a small saucepan, heat the oil over low heat and add the garlic, saute for 1 minute, then add the rinsed quinoa and chicken stock. Bring to a boil, cover and reduce heat to a simmer. Cook for about 20 minutes. Turn off heat, let sit for 5 minutes and fluff with a fork.

In a serving bowl, combine cooked quinoa with roasted veggies. Add dressing, toss and enjoy hot, room temperature or cold!

A Good Motto to Follow

Spring Clean Your Core Training

 

Try out this workout and train your core upright. 

Works your core as well as the rest of your body!

 

 

 

 

As with any exercise progrom, consult your physician prior to starting.  This workout is intended for intermediate ability and as always, listen to your body.

Reasons to Give Meditation a Try

Chewing Gum Does Not Help in Weight Loss

A recent study breaks the myth that chewing gum helps in weight loss. The study states that chewing gum does not help in weight loss, nor does it reduce the intake of calories, reports Live Science.

According to scientists, the presence of the chemical menthol that gives the minty fresh flavor to chewing gum makes people binge on foods that are rich in calories such as cookies, candy, and chips instead of fruits or vegetables. This is because menthol gives a very unpleasant taste that is similar to the taste you receive on drinking orange juice after brushing your teeth.

The study was conducted by study co-author Christine Swoboda, a doctoral candidate in nutrition at Ohio State University, and Jennifer Temple of the University at Buffalo.

The study included 14 volunteers who were asked to play a game in exchange for food.  A few of the volunteers played for fruits while the others played for chips or candy.

Prior to the experiment, the volunteers were given either fruit or mint gum.

The researchers noticed that those who chewed mint gum were less likely to play for fruits and also noticed a reduction of motivation in them. Those who chewed fruity gum had a similar but smaller effect. They also showed a reduced interest in fruits, reports LiveScience.

The second bit of the experiment demanded the volunteers to maintain a food journal in which they recorded what they ate. For a week, a few of the volunteers were asked to chew a mint prior to each meal and snack, while the others had to just enter the food the consumed.

Though the participants who chewed gum ate fewer meals, they didn't necessarily consume less calories.

The researchers state that it is the menthol in mint that mixes with nutrients in fruits that gives a bitter flavor.

The details of the study were published in the April edition of the journal Eating Behaviors.

From Science World Report

Be Happy!

Cauliflower Rice Recipe

2 Tbl olive oil
1 medium onion, diced
1 cup celery, finely diced
1 head cauliflower, trimmed and coarsely chopped

In a large skillet, heat olive oil over medium heat
Saute onion over medium heat for 10 minutes, until soft
Add celery to skillet and saute for 5 minutes
Meanwhile, place cauliflower in a food processor with the “S” blade and process until the texture of rice
Add cauliflower to skillet, cover and cook 5-10 minutes, until soft.
Serve and enjoy!  Can season the rice with pepper, Chef's Shake or Mrs. Dash.

Sitr Fried Beef and Asparagus

This is a recipe that a client shared with me and it is really, really good.  Also, this client loves to take pictures of the meals she makes, a way to practice mindfulness, and this one was so colorful and yummy looking.  Enjoy!

1 cup quick-cooking brown rice*
2 tsp olive oil
1 lb top round steak, trimmed and cut into thin strips
4 garlic cloves, thinly sliced
1 Tbl minced peeled fresh ginger
1 lb asparagus spears, trimmed and cut into 2-inch pieces
1 red bell pepper, thinly sliced
4 scallions, thinly sliced
1 (5oz) can sliced water chestnuts, drained
3/4 cup chicken broth
1 Tbl reduced sodium soy sauce or tamari

1) cook the rice according to the package directions, omitting the salt if desired.
2) Meanwhile, heat a large deep nonstick skillet or wok over high heat until a drop of water sizzles in the pan.  Add the oil and swirl to coat the skillet.  Add the beef and stir-fry until browned and cooked through, about 4 mintues.  With a slotted spoon, transfer the beef to a plate.
3) Add the garlic and ginger to the skillet an stir-fry until crisp tender, about 2 mintues.  Return the beef tot the skillet and add the remaining ingredients.  Stir-fry utnil the liquid is reduced, about 3 minutes.  Serve over rice. 
*You can make Cauliflower rice to have with this as well for lower carbohydrates and another 2 servings of vegetables.  Recipe to follow tomorrow. 

Per Serving (1 1/2cups beef mixture and 1/2cup rice) 354 calories, 8g fat, 30g carbs, 6g fiber, 39g protein.

Can add extra veggies as well or substitute:  snow peas, onion, carrots, mushrooms, kale and broccoli.