Daily Dose of Superfoods

Eat Your Way Healthy - Everyday Superfoods

If there was a magic pill for good health, it would already exist. But there are some “super foods” to help you out.

Not only can super foods help promote weight control, but they taste good, provide disease-fighting nutrients, fill you up without excess calories, and are easy to add to your meals. Let’s look at a few a super foods that are easy to find and cost-friendly.

Quinoa: Nourishing whole grains are a great source of vitamins, minerals, and cholesterol-lowering fiber. Quinoa is an ancient grain that is easy to make, high in protein and fiber, and is a good source of iron. Quinoa (pronounced keen-wa) also has plenty of zinc, vitamin E, and selenium to help control weight and lower your risk for heart disease and diabetes. It’s available in most supermarkets. Tip: Quinoa is as easy to prepare as rice, cooks quicker, can be eaten alone or mixed with vegetables, nuts, lean protein, and even served cold in yogurt at breakfast.

Spinach: Popeye knew what he was doing! Spinach is a powerhouse. The rich, dark color comes from phyto-chemicals (plant chemicals that have protective or disease preventive properties), and vitamins and minerals, including folate and iron. These minerals are very helpful in protecting against heart disease and preserving eyesight. Tip: try spinach in salads or cook them with onions and veggies to add greens in your evening meal.

Salmon: Packed with healthy omega 3’s, the “good fats,” salmon helps to reduce inflammation and plaque inside the arteries. The Food and Drug Administration and American Heart Association advise eating salmon and other cold-water fish at least two times per week Salmon is low in calories (200 for 3 ounces) has lots of protein, is a good source of iron, and is very low in saturated fat. Tip: You can grill or bake it, top it with salsa or other low-fat sauces, or serve it on top of salads.

 Berries: Powerful antioxidants, which are good for your heart, and fiber, which aids in lowering LDL cholesterol, can be found in berries. Blueberries and raspberries also contain lutein, which is important for healthy vision.  Raspberries, blueberries, strawberries and cranberries are widely available fresh, frozen, or dried. Tip: Berries can add flavor and nutrition to numerous dishes, from salads and cereals to baked goods and yogurt.

Eggs: Versatile, economical, and a great way to fill up on quality protein is eggs. Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels. Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Tip: Enjoy them at any meal or hard-boil eggs to carry with you as a portable snack.

Nuts:  People tend to shy away due to their high fat content, but nut protein has heart-healthy fats, high in fiber and antioxidants. The key to enjoying nuts is portion control. All nuts are healthful in small doses and studies show they can help lower cholesterol levels and promote weight loss. Whether you prefer pistachios, almonds, peanuts, walnuts, or pecans, an ounce a day helps fill you up. Nuts also add texture and flavor to salads, side dishes, baked goods, and entrees. Tip: Try putting together a single-serving bag of nuts for easy and portable snacks.

Recipe Corner

Two quick recipes, hot and cold, using the super foods above.

Ingredients

Two handfuls of spinach (washed)

½ cup walnuts

1 cup berries of choice (use with cold dish only)

4 ounces salmon

1 egg (does this make ½ cup?)

½ cup of quinoa

Salad dressing (cold dish only)

2 tbsp olive oil (hot dish only)

Spinach & Quinoa Salad with Salmon - served cold

Cook salmon on stovetop until light pink, or in oven at 375 degrees for 20 minutes

Boil water and cook quinoa on stovetop as directed on the box. Let cool.  

Wash spinach and chop in to smaller pieces, set aside

Chop walnuts to desired consistency and set aside

Wash berries and set aside

Hard boil an egg for 5 minutes, cool, and peel. Break up to desired consistency and set aside.

Take quinoa out of fridge

Create salad using spinach as the base, topped with ingredients above

Sprinkle with quinoa as desired

Top with the salad dressing of your choice— Just oil and vinegar work wonders!

Spinach & Quinoa Stir Fry - served hot

Cook salmon on stovetop until light pink or in the oven at 375 for 20 minutes

Boil water and cook quinoa on stovetop as directed on the box. Let cool.  

Hard boil an egg for 5 minutes, cool, and peel. Break up to desired consistency and set aside.

Wash spinach. Using two tablespoons of olive oil, cook on low heat until dark green Chop walnuts to desired consistency and set aside

Place quinoa on plate and top with other ingredients as desired

Need help with nutrition & lifestyle goals?  Contact me for a consultation.

Signing off,
Healthy is Lifestyle!

How Much Exercise is Enough?

How Much Exercise is “Enough?”

We all know that exercise is an essential part of your overall health. Thirty minutes of physical activity, every day, is where it begins to help you maintain a healthy weight and reap the benefits of lowering your risk of heart disease, osteoporosis, diabetes, and hypertension. But is 30 minutes enough for everyone?

The American College of Sports Medicine gives basic guidelines for the min. amount of exercise for better health:

Moderately intense cardio 30 minutes/day, 5 days/week. If you can have a conversation while working out, you're probably working at a moderate level.

OR

Vigorously intense cardio 20 minutes/day, 3 days/week.  When you become too out of breath to talk comfortably, you are doing vigorous activity. Running is considered vigorous exercise, while fast walking is moderate exercise.

AND

Eight to 10 strength-training exercises doing 8 to 12 repetitions of each exercise twice a week. The major muscle groups are lower body, abs, shoulders, biceps, triceps, chest, and back.

When Does the Minimum Time Increase?The amount of physical activity you need varies depending on your weight and goals for weight loss. If you’re following the 30-minute guideline and are gaining weight or not losing weight, you may need 60 to 90 minutes a day to see results.

Ninety minutes every day is recommended for people who have been significantly overweight, lost a substantial amount of weight, and/or seek to maintain that weight loss long term. While 90 minutes is the minimum for people in this category, most people aren't even doing 30 minutes.

Cumulative Effects of Exercise

Is your goal to make time to exercise and find a way to work the recommended amount--whether it’s 30, 60, or 90 minutes-- into a busy schedule?  The good news is, you can do it in bits and pieces, think of it as money in the exercise bank!

The effects of exercise are cumulative so you don’t have to do it all at once. Like change in your pocket, it all adds up at the end of the day. While you don't need to spend hours at the gym every day, you do have to get your heart pumping. Here are some guidelines to follow:

Did you break a sweat? Whatever activity you choose, move your body to a degree that makes you breathe faster or harder. When you do, you are being physically active which burns calories and turns in to inches lost.

What happens if you miss a day? Energy balance means that you will burn more calories on the other days. In a sense, you can’t make up for a skipped day but you are increasing your metabolism overall with exercise. The bigger problem is falling off the exercise wagon and never getting back on. When you miss a day, don't try to pack more into your next workout because you will feel overwhelmed, sore, and tired and you may never want to exercise again. At the very least, squeeze some push-ups or sit-ups in and get back into your routine the next day.

Schedule the time. Physical activity for 30 to 90 minutes on most days can be done if you make it a priority--but it's something you have to want to do. Put exercise on your calendar and don’t plan anything in those time slots. You will be surprised how easy it is to keep going!

If you or your loved ones are struggling to lose weight, eat healthy and remain stress-free, visit my website and feel free to contact me for a consultation.  Enjoy the tips and remember, Healthy is a Lifestyle! 

 

_Sources:

_{ACSM and AHA. Physical Activity and Public Health Guidelines. ACSM. Accessed Jan 31, 2011.}

_{Jakicic JM, Clark K, Coleman E, et al. American College of Sports Medicine. American College of Sports Medicine position stand. Appropriate intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. 2001 Dec;33(12):2145-56.}

_{President's Council on Physical Fitness and Sports.Fitness Fundamentals: Guidelines for Personal Exercise Programs. www.fitness.gov. Accessed Jan 31, 2011.}