More Motivation - Exercise lowers cancer risk

If all you had to do to lower your cancer risk was a brisk walk, would you take 30 minutes out of your day?

According to one cancer researcher, physical activity can curb your obesity risk, which in turn can reduce your odds of a life-threatening cancer.

About 35.7 percent of U.S. adults are obese, according to the Centers for Disease Control and Prevention. Obesity has been linked to increased risk of chronic diseases including heart disease, stroke and Type 2 diabetes.

In addition, the National Cancer Institute reports that obesity raises risk for cancers of the esophagus, pancreas, colon, breast (after menopause), endometrium (lining of the uterus), kidney, thyroid and gallbladder, with recent studies reporting increased rates of obesity-related cancers among Americans.

There are several reasons why obesity is such a major risk factor for cancer. Dr. Karen Basen-Engquist, director of MD Anderson's Center for Energy Balance in Cancer Prevention and Survivorship in Houston, Texas, told CBSNews.com that obesity can cause metabolic dysfunction, or disrupt how your body uses the energy from the foods that you eat. Obesity is also known to increase inflammation by interrupting the process of cytokines, which are small molecules that help cells send signals to each other.

In addition, obesity can affect sex hormones. In the case of estrogen-receptor-positive breast cancer, having more fat tissue may increase the amount of estrogen, which in turn can fuel the growth of these tumors, she added.

The CDC recommends that adults get a minimum of 150 minutes of moderate-intensity workouts or 75 minutes of vigorous-intensity exercise each week, in addition to strength-training exercises. Basen-Engquist said studies show that a good benchmark to aim for is 30 to 60 minutes a day -- and all you might have to do is walk.

"When we're talking about moderate-intensity exercise, we're talking about doing exercise kind of at the level of a brisk walk," Basen-Engquist explained. "So, your heart rate goes up, you're breathing a little bit faster, but you're not doing an all-out run."

One simple way to tell if you're exercising hard enough is that you should be able to talk to the person next to you during moderate-intensity exercise, but you won't be able to sing, Basen-Engquist said. If you are exercising vigorously, you'll be able to chat, but it will probably be two or three words at a time.

Also, you don't have to work out all at once. Studies show breaking up your workouts into manageable time chunks still may provide health benefits.

"It's important to know even if you do (exercise) in 10 minute bouts throughout the day you can still benefit from that," she said.

Studies show that time may pay off: Women who worked out 10 hours or more a week reduced their breast cancer risk by 30 percent according to a 2012 study in Cancer.

What may be most important is you don't stay sedentary all day. A July 2012 study showed that sitting less than three hours a day may add up to two years to your life. Long periods of sitting has been tied to increased risk of weight gain, diabetes, heart disease and certain forms of cancer including colorectal, ovarian and endometrial, Basen-Engquist said.

"We've been finding out that independent of that time you spend exercising, there's also are negative effects of the time we spent sitting," she said.
© 2013 CBS Interactive Inc. All Rights Reserved.

Workout at Home

Exercise 1: Bodyweight Squat

Stand as tall as you can with your feet spread slightly wider than shoulder-width apart. Hold your arms straight out in front of your body at shoulder level, so that your arms parallel to the floor [A]. Keep your torso as upright as you can for the entire movement, with your lower back slightly arched. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees [B]. Pause, then push yourself back to the starting position. That's one repetition. Do 15 to 20 repetitions.

Exercise 2: Incline Push-up

Assume a push-up position, but place your hands placed on a raised surface—such as a box, bench, ottoman or one of the steps of your stairs—instead of the floor. Your body should form a straight line from your ankles to your head [A]. Keeping your body rigid, lower your body until your upper arms dip below your elbows. Pause, and then push yourself back to the starting position as quickly as possible [B]. (The higher the surface on which you place your hands, the easier the exercise becomes—you can even lean against a wall if you need to.) If the incline push-up is too easy, do it the old-fashioned way, with your hands on the floor. Do 12 to 15 repetitions.

Exercise 3: Hip Raise

 

Lie on your back on the floor with your knees bent and your feet flat on the floor. Place your arms out to your sides at a 45-degree angle, your palms facing up. Now try to make your tummy as skinny as possible and hold it that way—this gives you a tight core—while breathing normally. That's the starting position [A]. Keeping your core tight, squeeze your glutes and raise your hips so your body forms a straight line from your shoulders to your knees. Pause for five seconds—squeezing your glutes tightly the entire time—then lower body back to the starting position [B]. Do 10 repetitions.

Exercise 4: Side Plank 

Lie on your right side with your knees straight. Prop your upper body on your right elbow and forearm, which should be directly below your right shoulder. Place your left hand on your left hip. Try to make your tummy as skinny as possible and hold it that way—this gives you a tight core—while breathing normally. Then raise your hips until your body forms a straight line from your ankles to your shoulders. With your core tight, hold this position for 30 seconds. Roll onto your other side and repeat.
If the side plank is too difficult, hold for five seconds, rest for five seconds, and repeat as many times as needed to total 30 seconds. Each time you perform the exercise, try to hold each repetition a little longer, so that you reach your 30-second goal with fewer repetitions.

If that's still too hard, bend your knees 90 degrees and allow your lower legs to rest on the floor as you do the exercise. (Your body will now form a straight line from your knees to your shoulders.)

Last week in my Farm share from ten lakes farm in eureka I had zucchini, eggplant and tomatoes.  This was the perfect recipe to use them up in one dish and it was yummy.  Enjoy!!     Ingredients: 2 tablespoons olive oil 3 cloves garlic, minced 2 teaspoons dried parsley 1 eggplant, cut into 1/2 inch cubes 1 cup grated Parmesan cheese (optional) 2 zucchini, sliced 1 large onion, sliced into rings 2 cups sliced fresh mushrooms 1 green bell pepper, sliced 2 large tomatoes, chopped

Directions:

1.	Preheat oven to 350 degrees F (175 degrees C). Coat bottom and sides of a 1 1/2 quart casserole dish with 1 tablespoon olive oil.
2.	Heat remaining 1 tablespoon olive oil in a medium skillet over medium heat. Cook and stir garlic until lightly browned. Mix in parsley and eggplant. Cook and stir until eggplant is soft, about 10 minutes.
3.	Spread eggplant mixture evenly across bottom of prepared casserole dish. Sprinkle with a few tablespoons of Parmesan cheese. Spread zucchini in an even layer over top. Sprinkle with a little more cheese. Continue layering in this fashion, with onion, mushrooms, bell pepper, and tomatoes, covering each layer with a sprinkling of cheese.
4.	Bake in preheated oven for 45 minutes.

Cabbage Fruit Salad

This is one of my favorite, light summer recipes.  Enjoy!!

2 each – Medium Apples 4 cup – Green and/or Red cabbage, raw 0.25 cup – Currants or raisins 1 cup – Red or Green Grapes 1 tbsp  - Honey 1 tbsp – Lemon Juice 2 each - Oranges 1/4 cup almond milk, or milk of your choice 1/2 cup – Grapeseed Veganaise, light mayo or plain yogurt 1/4 cup Walnuts, chopped

Chop oranges and apples. Cut grapes in half. In a large bowl, toss cabbage, oranges, apples, grapes and currants. Cover and refrigerate.  In a small bowl, combine the veganaise or yogurt, almond milk, lemon juice and honey; cover and refrigerate.  Just before serving, stir dressing and walnuts into salad.

4 Easy Tips to Burn More Fat Today

While the concept of burning fat might feel elusive, reaching your goals could be easier than you think. Boosting your metabolism plays an essential role in the process, and these techniques are all specifically linked to burning fat. Take these four tips to heart to see big results.

Go for the big burn: When it comes to the workout that truly blasts the most fat, Len Kravitz, Ph.D., puts it simply: "To burn more fat, burn more calories." Your lengthy leisurely walk or restorative yoga class is a great start, but they're not necessarily going to help you take off weight. If you're not sure where to start, then check out the exercises below that burn the most calories in 15 minutes to have an idea of what you should be looking for when choosing a new workout.
Drink green tea: Green tea does more than calm you down and prevent sickness. According to a study from American Journal of Clinical Nutrition, drinking tea may have fat-fighting effects. The combination of green tea's high content of caffeine and catechins stops the body from absorbing carbohydrates and helps burn more fat. The warm weather doesn't suit a hot cup of tea, so enjoy green tea's benefits in this refreshing iced green tea cooler. The addition of citrus ups the antioxidants in your cup and gives the drink a pleasant flavor.
Keep reading for two more ways you can burn more fat.
Stand up: We've heard the claims that sitting is just as bad as smoking, and your 9-to-5 gig might also be hindering your body's ability to burn fat. Scientists have determined that after an hour or more of sitting, the production of enzymes that burn fat in the body declines by as much as 90 percent. Stand up for a stretch break, or take a brisk walk outside — do whatever you can to get up and help your body out of your chair.
Work out with intervals: Not only are intervals awesome for breaking up the monotony of a long workout, but also, a study in the International Journal of Obesity revealed that women who for 20 minutes alternated cycling as fast as possible for eight seconds with 12-second rest periods dropped 9.5 percent of their belly fat, while those who cycled steadily for 40 minutes gained. But alternating between periods of pushing your body to the max with rest periods does more than burn belly fat. In another study from the journal Cell Metabolism, researchers found that periods of intense cardio can fire up certain genes that initiate the fat-burning process. Try this one-hour walk-run interval playlist for the treadmill or an outdoor run. Or if the elliptical is more your speed, then get moving with this 35-minute plan.

Calories burned in 15 minutes:
Biking at a pace of 14 to 16 mph: 135Elliptical: 122
High-impact aerobics: 95
Indoor cycling class: 103
Jumping rope: 165
Swimming (crawl): 148
Running at a pace of 10 minutes per mile: 135
Rock climbing: 164
Rowing machine, vigorous: 115
Vinyasa yoga: 67

*All calculations are based on a 130-pound woman.
*Article written by Lizzie Fuhr at Popsugar Fitness

Roasted Spiced Salmon Fillets with Tomato Mint Salsa

Spiced Salmon Ingredients:

§ 4 thick fillets of wild, organic salmon
§ 1 clove of garlic, crushed
§ 3 tablespoons olive oil
§ Juice of 1 lemon
§ 1 teaspoon cumin
§ ½ teaspoon cinnamon
§ A pinch of nutmeg

For the salsa:
§ 6 cherry tomatoes
§ 1 tbsp fresh mint, finely chopped
§ 1 tbsp fresh parsley, finely chopped
§ 1 tsp honey
§ 2 tsp balsamic vinegar
§ 1 tbsp olive oil

Spiced Salmon How To:

1)     Chop the tomatoes in half and scoop out the seeds. Roughly chop, then combine with the mint and parsley. Drizzle over the honey, balsamic and olive oil, and whizz together. Set in the fridge to chill.

2)     Preheat the oven to 200C / 400F / gas mark 6. Add the oil and lemon juice to a roasting dish, stir, and allow to heat up with the oven.

3)     When the oven reaches the desired temperature, remove the roasting dish from the pan. Add the crushed garlic and spices, and whizz together to create a fragrant oil. Whilst the oil is still hot, throw in the salmon, tossing it in the oil to evenly coat. Return to the oven skin side down, and roast for 10 minutes.

4)     Remove the salmon from the oven – the outside should be nice and crisp, but the inside still moist. Serve with the salsa.

Recipe adapted from The Paleo Network

Maximize Your Treadmill Workout

Have You Planked Today?

 

Enjoy this great video detailing a proper plank progression

from Jonathan Ross and ACE Fitness

 

 

Are You Addicted to Sugar and Refined Carbohydrates with Dr. Mark Hyman

This is a great video of Dr. Mark Hyman discussing the latest research on blood sugar and addiciton centers of the brain. Worthwhile to watch!

 

 

Top 10 Summer Eating Pitfalls

Written by Paul Kriegler - Corporate Registered Dietitian with Lifetime Fitness

Saturday, June 29, 2013
   

For the unmatched supply of fresh produce and good meat sales, summer also offers plenty of dietary pitfalls to avoid. With 4th of July celebrations just around the corner, we figured it was a timely conversation. Some of the top 10 food traps are unfortunately typical go-to summer fare: the barbecue basics, the buffet staples, the traditional standbys. The idea here isn’t to rain on anyone’s 4th of July parade. Trust me--the best of summer is still there to be enjoyed! A few adjustments here, some savvy substitutions there can go a long way in making a great summer meal a healthy one, too. How many of these top 10 do you recognize in your summer diet?

Any food you didn’t put effort into

“I’m just going to stop at the store on the way to the party to pick something up.” How often do we find ourselves saying that? What could be wrong with that? A lot, potentially. Many of the picnic or BBQ-friendly convenience foods we pick up on short notice will be highly processed, preserved, nutrient-poor, and/or designed for mindless, easy overconsumption. That said, we can come away with the real goods on one of those quick trips. How many of us, having taken on the Healthy Way of Eating, have chosen instead a pre-cut veggie tray, fruit tray, or even roasted or grilled veggies from the grocery store deli counter? Hands? Other creative solutions to the necessity for quick and convenient?

Chips, Pretzels, & Snack Mixes

Here’s where convenience can get us in trouble.... These salty, crispy, grab-able snacks are everywhere at summer social gatherings. Besides offering tantalizing tastes and endless varieties, snack chips and mixes are literally designed to be eaten by the handful or to scoop more food into our mouths--quickly. So how do you stop, once you’ve popped? It’s nearly impossible. To counter the temptations, I’d suggest subversively filling up the buffet tables with healthier “snacky” foods with a crunch. Some suggestions could be salty kale chips or strips of bell peppers to dip in spicy hummus, guacamole, or sour cream. Other simple ideas would be pre-cut broccoli florets, carrots, jicama, cherry tomatoes, baby cucumbers, or any other prep-free produce. Although these too qualify as ‘zero effort’ foods, they certainly offer more nourishment to share with your loved ones.

Sodas or other Sugared beverages

How many of us stock the cooler for a party or the refrigerator for just a hot day with these guys? I remember the days of youth sports and family picnics when it was a special occasion to get a 6 or 8 ounce juice box or root beer in a glass bottle. (It was a real treat and it certainly didn’t happen daily.) Now it seems like most drink coolers are filled with a variety of sugared beverages whether it be juice, soda, sweetened teas, or some franken-food masquerading as a “sports beverage” that’s supposed to hydrate you better than water while you’re expending all that energy--barbecuing? Many of these are now made with high fructose corn syrup and may contain brominated vegetable oil, which can wreak havoc on our bodies. These liquid calories simply do not satisfy our appetite or provide any essential nutrients that can’t be easily found in other foods. Instead, pack your coolers with sparkling mineral water, unsweetened tea, or offer a water cooler filled with chilled cucumber – mint or berry/citrus-infused water. You can offer tons of flavor options without the added sugars!

White (refined) hot dog or hamburger buns

We’ve warned about processed and refined carbohydrate foods plenty of times in the past. At this point, it’s probably common knowledge that we should minimize our intakes of white hotdog and hamburger buns if we want to stay lean. Despite the fact that bread products raise our blood sugar as quickly and as high as eating two tablespoons of pure sugar, we still seem to fill these picnic staples with anything we can throw on the grill. The blood sugar roller coaster these fluffy white buns conjure make for a fun few hours of energy usually followed by crave-inducing crashes just in time for a last dash through the buffet for cookies, chips, or other sugar hits to keep the party going. Try going bun-less by eating with a fork and knife to slow down your eating. Use a lettuce-wrap approach to put some color into your meal. Or just toss your grilled goods on top of a plate of hearty salad greens. Fair warning: you may be singled out as the “healthy” one of the bunch. You can handle that label, can’t you? You just might gain some followers.

Whole wheat hot dog or hamburger buns

Hey, wait! You’re taking away the whole wheat buns, too! They’re “made with” whole grains! That’s good, isn’t it? Well, it’s more like this: think of them as just the same product as the white breads from above – only with a tan. If you have a sensitive stomach or IBS, you should try avoiding just about anything grain-based to see if you feel better. With the bun alternatives listed above, what do you really have to lose (except more weight and unwanted symptoms)?

Processed or preserved meats

It’s tough to go to a picnic or barbecue without seeing copious amounts of meat sizzling away on the grill. The smell alone wafting through the neighborhood conjures memories of summer. Many of our nostalgic char-grilled favorites, however, are heavily processed or preserved with nitrates, nitrites, BHT (butylated hydroxytoluene), BHA (butylated hydroxyanisole), or the notorious pink slime that hit the news waves last year. Now, whether or not these ingredients directly cause immediate or lasting disease is beside the point. There are better options to grill for your family and friends. Whenever you can, opt for 100% grass-fed beef, pasture-raised chickens, wild-caught fish. Explore options in your neighborhood for cheaper direct-from-the-farmer meat (and produce) through EatWild.com.   You (and your guests) won’t believe how amazing fresh, unprocessed meat and seafood tastes!

Condiments & dips made with sugars, industrial vegetable oils, and/or artificial colorings

Quality meat that’s cooked well doesn’t need much for optimum flavor. Depending on who does the grilling, however, you may need a significant dose of your favorite sauce to help out the end result. Beware that most condiments are packed with rather unsavory additives to enhance flavor, shelf life, texture, or appearance. It’s shocking to see how many non-health-promoting ingredients are used in popular sauces and condiments like high fructose corn syrup, soybean oil, hydrolyzed soy protein, artificial flavors, sodium benzoate, caramel color. Yum--no?

Many people don’t realize these inflammatory ingredients make it into their picnic additions! Often, proper seasoning with fresh or dried herbs & seasonings (as well as gentler cooking) will allow food to come off the grill absolutely loaded with fresh flavor and moisture. Rather than slathering on store-bought sauces, try dry rubs for chicken & ribs, pack some fresh herbs and spices into your grass-fed burger patties, or marinate your poultry or seafood in some good olive oil, citrus, and herbs before searing them on the grill. Fresh salsa, guacamole, sour cream, or hearty mustard are great toppings for your bun-less burger, chicken, or brats! Your taste buds and blood sugars will thank you.

Potato “Salad”, Macaroni “Salad”, & Pasta “Salad”

I’ll admit I’ve never been drawn to these, given I dislike mayonnaise. But there are plenty of other reasons to steer clear of the faux “salads.” It seems when we combine starchy food with loads of fat, we become fat-storing machines! These deli standards may fill up space on paper plates and in stomachs, but what nourishment do these truly offer? What about replacing these sides with some roasted vegetable salads or crisp, lightly-dressed coleslaw?

Chemically colored treats

Sure, the backyard barbecue is generally overrun with desserts as a whole, but I'd call chemically colored treats "double winners" in this top 10. Have you ever seen a bowl full of neon-colored gelatin labeled “salad”? How about a brood of kids sticking out blue, red, purple, or green tongues after their frozen summertime treats? It’s amazing we voluntarily eat these artificial coloring agents that could just as easily dye our hair, clothing, or crafts! This summer, choose to naturally sweeten up your party with fruit kabobs, frozen berries with heavy cream, or homemade real-fruit popsicles. You’ll be fine without chasing down the ice cream man for the latest version of tri-colored bomb-pops.

Alcohol

“Drinking beer doesn’t make you fat; it makes you lean… against bars, tables, chairs, and poles.” – Anonymous. All kidding aside, if you choose to drink at parties or barbecues this summer, there are a few ways you can minimize the potential negatives of the social drinking environment. Many people like to enjoy a drink or two, but it doesn’t always jive with fat-loss goals. Is it a good idea to include alcohol in your healthy way of life? If you imbibe, you’ll limit calories and carbs by sticking to clear, distilled liquors like vodka, gin, or tequila combined with club soda and some citrus fruit or mint leaves. Dry wine can also be a healthier option for those who don’t like hard liquor. Of course, we encourage everyone to drink responsibly as well as healthily.

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.