Certifications
Trainer through the American Council on Exercise  Certified Fitness Nutrition
Online CoachingOnline Fitness Training and Nutrition Coaching!
Learn more on my page at efitnessforlife.com Publications
Follow this link to learn more about the articles Sharon has written and the interviews she has given. |
|
Sharon's Fitness BlogWhy eat PUMPKIN when it’s not Halloween? Pumpkin has beta-carotene, potassium, zinc, fiber, and Vitamin A, C, and E. It helps to prevent cancer, increases your immune system, lowers your risk of hypertension and heart disease, assists in bone formation, reduces the signs of aging, and reduces prostate size.
In addition to the traditional pumpkin pie, you can use canned pumpkin to make risotto, soup, bread and other baked goods. Why eat ONIONS? Onions are a good source of one of the most powerful antioxidants, quercetin, and also have chromium and Vitamin C. They help to lower cardiovascular disease, blood pressure, and blood sugar, and to protect against several types of cancer.
Chop onions and add them to omelets, salads, roast them with olive oil and serve with other vegetables or brown rice, or saute them and add to chicken or turkey dishes. If you tend to cry when cutting them, try refrigerating them for an hour before cutting. One more note for those with furry friends - be aware that onions are very dangerous for dogs to eat and can cause death. So, when cooking with them, make sure Fido isn't looking for scraps. Why eat OATMEAL?
Oats, oatmeal, or oat bran should be a staple in your diet. They are good sources of manganese, fiber, tryptophan, and selenium. Known mostly for lowering cholesterol, oats also reduce the risk of heart disease and colon cancer, and help stabilize blood sugar.
While oats are high in carbohydrates, their release is slowed by their fiber content. They also have a few grams of protein which should be a part of each of your meals. You can serve hot oatmeal or substitute oats for all or some of the flour in your baking recipes. Oats are also often used in high protein recipes that fitness nuts like me eat. If you won’t do it for yourself, will you stop smoking for your pets’ health?
Many people put others’ well-being before their own. Parents do it for their kids and spouses, adult kids do it for their aging parents, and pet owners do it for their dogs and cats. So when I read this article, I knew I had to share it. Many animal lovers who are known for "spoiling" their dogs and cats, also smoke.
This USA Today article talks about studies that have proven pet owners who smoke cigarettes or cigars are increasing the odds that their beloved pet will get cancer.
I generally don't use guilt to encourage people to stop smoking, but your pets don't have the option of walking out of the room when you smoke, or asking you to step outside when you smoke. So I'm speaking for them! Each day in May I’ll post one healthy food. Some are nutrient-dense while others are rich in at least one vitamin, mineral, or other compound known to protect against cancer, heart disease or other diseases. I’m not saying these are the absolute, best-of-all-time foods and there aren’t any better, anywhere. And I’m not suggesting that you eat all 31 everyday. What I am saying is that these are healthy foods, and if you aren’t allergic to them (let’s use common sense here), you should try to incorporate them in to your diet. You’ll see they are in alphabetical order because frankly, I couldn’t figure out a better way to organize them!
Why eat AVOCADOS?
They might look a little weird, but they are a good source of Vitamins B6, C, and K, fiber, potassium, folate, and copper. And like almonds, the fat they have is monounsaturated fat (heart-healthy).
Avocados have been proven to lower cholesterol, regulate blood pressure, lower risk of heart disease, and help protect against breast and oral cancer.
If you have dogs, don't share your avocados with them. They can cause death!
My favorite way to eat avocados is on a mixed green salad with grilled chicken or shrimp. In fact, I had lunch with a friend today and this is exactly what I had. What about you? Why eat NATURAL PEANUT BUTTER? This is a favorite food of mine. Peanut butter has Vitamin B3, folate, tryptophan, manganese, protein, and resveratrol. Although it is high in fat, it is monounsaturated fat which is heart-healthy. Peanut butter reduces the risk of heart disease and helps to protect against colon cancer.
There are so many ways to incorporate peanut butter into your diet that I couldn’t list even half of them here, but a few are: making a traditional peanut butter and jelly sandwich on whole wheat bread (of course), spreading it on a banana, dipping a piece of dark chocolate in it, or baking with it. Follow this recipe link to learn how to easily make your own crunchy or creamy natural peanut butter. Why drink GREEN TEA? Green tea has been in the news lately, with good reason. It’s loaded with antioxidants and doesn’t have any calories. Many studies have shown numerous health benefits including preventing cancer, balancing cholesterol, reducing risk of cardiovascular disease and hypertension, and lowering blood pressure among others.
Do you drink green tea? Why eat DARK CHOCOLATE? Why not?
Ok, for those of you who need other reasons, dark chocolate has antioxidants which fight free radicals, and it helps to lower blood pressure and cholesterol. It also tastes really good! Most dog lovers know that chocolate is very dangerous for dogs. So while you enjoy it, don't give your dog any, as it can cause death!
Keep in mind that the health benefits of dark chocolate don’t apply to milk chocolate. And did you know that white chocolate, by definition, isn’t chocolate because it doesn’t contain cocoa solids? Why eat EGGS?
May is National Egg Month. In honor of this, let’s answer the age old question. No, not “Which came first – the chicken or the egg?” But instead, “Are eggs good for you?”
The answer is a resounding yes. Eggs contain the highest quality protein to build tissue that you can buy, and at a very low cost. As a note, the only higher quality protein is in breast milk.
There are 13 essential vitamins and minerals in eggs, primarily found in the yolk. Eggs contain branch chain amino acids that are needed for muscle repair, rebuilding, and growth, and also choline which reduces systemic inflammation. Although previous studies reported eating eggs increases your bad cholesterol, the more recent studies have negated this. Eggs are good for you.
A medium-sized egg has about 65 calories, 5 grams of fat, 6 grams of protein, and 0 carbohydrates. There are no nutritional differences between white and brown eggs. The difference in color is due to the hen. Hens with white feathers and ear lobes produce white-shelled eggs, and hens with red feathers and ear lobes produce brown-shelled eggs.
Both egg beaters and egg whites are good substitutes for cooking and baking. One egg beater has 30 calories, 0 grams of fat, 6 grams of protein and 1 gram of carbohydrates. With this in mind, doesn’t an omelet with a slice of whole wheat toast and a fruit salad sound good? Yum – I’m hungry now! Why eat FLAX SEEDS? Flax seeds are high in fiber, manganese, and omega-3 fatty acids. They help protect against heart disease, cancer, high blood pressure, diabetes, and high cholesterol.
They have a nutty flavor, and are often added to yogurt or oatmeal, or ground and added to baked goods. Recently many products such as crackers and bread are touting flax seeds as one of their ingredients. Have you tried any of these? What did you think? Why eat CINNAMON?
This spice helps control blood sugar, protects against heart disease and blood clotting. And it tastes pretty good too!
It’s so versatile – you can add it to yogurt, hot chocolate, curry, or on bread for cinnamon toast, just to name a few. I like it on heated apples. How about you? Why eat CHICKEN?
Chicken without the skin is an excellent and low fat protein source. It also is high in vitamin B, tryptophan, and selenium. These nutrients help protect against bone loss, age-related decline (such as Alzheimer’s Disease), and cancer.
Chicken is often served roasted or grilled with veggies or brown rice. One of my favorites is a salad topped with grilled chicken and avocado. Why eat CARROTS?
Because they help your eyesight, right? Isn't this what mom always told us when she was trying to get us to eat them? Carrots are high in Vitamins A, C, and K, and fiber. They help reduce the risk and lessen the severity of asthma and rheumatoid arthritis, and help protect against cardiovascular disease and cancer. And yes, carrots help with vision, especially night vision.
Carrots can be sliced and added to many foods such as salads and pasta dishes, but one of the easiest ways to serve them is along side a yogurt or spinach dip. How many of you grow your own carrots? Why eat BRUSSEL SPROUTS?
Admittedly, brussel sprouts are not one of my favorite foods, but they are good for you so they deserve to be published this month's blog entries. They have Vitamins A, C, and K, folate, and also phytonutrients which enhance the body’s natural defense systems.
Roasted brussel sprouts can be served with feta cheese, grilled sprouts with olive oil and seasoning, or steamed and served as a side dish. Each day in May I’ll post one healthy food. Some are nutrient-dense while others are rich in at least one vitamin, mineral, or other compound known to protect against cancer, heart disease or other diseases. I’m not saying these are the absolute, best-of-all-time foods and there aren’t any better, anywhere. And I’m not suggesting that you eat all 31 everyday. What I am saying is that these are healthy foods, and if you aren’t allergic to them (let’s use common sense here), you should try to incorporate them in to your diet. You’ll see they are in alphabetical order because frankly, I couldn’t figure out a better way to organize them!
Why eat BROCCOLI?
Broccoli is high in Vitamins A, C, and K, and beta-carotene. This powerhouse boosts the immune system, supports cardiovascular health, builds bones, fights birth defects, helps prevent cancer, and reduces the risk of cataracts. It also has some fiber and is fat free.
Broccoli can be served with a low fat dip, chopped and added to omelets or pasta dishes, or steamed. What's your favorite broccoli dish? Each day in May I’ll post one healthy food. Some are nutrient-dense while others are rich in at least one vitamin, mineral, or other compound known to protect against cancer, heart disease or other diseases. I’m not saying these are the absolute, best-of-all-time foods and there aren’t any better, anywhere. And I’m not suggesting that you eat all 31 everyday. What I am saying is that these are healthy foods, and if you aren’t allergic to them (let’s use common sense here), you should try to incorporate them in to your diet. You’ll see they are in alphabetical order because frankly, I couldn’t figure out a better way to organize them!
Why eat BLUEBERRIES? Because they taste good on cereal, with yogurt, in muffins or a fruit salad, or on low fat cheesecake! They also are high in Vitamins C and E, manganese, fiber, and antioxidants. Blueberries boost cardiovascular health, assist in fighting free radicals, help prevent cancer, diabetes, and age-related memory changes, and help prevent and treat bladder infections. They are fat free too.
I had some on cereal today. How do you like to eat them? Each day in May I’ll post one healthy food. Some are nutrient-dense while others are rich in at least one vitamin, mineral, or other compound known to protect against cancer, heart disease or other diseases. I’m not saying these are the absolute, best-of-all-time foods and there aren’t any better, anywhere. And I’m not suggesting that you eat all 31 everyday. What I am saying is that these are healthy foods, and if you aren’t allergic to them (let’s use common sense here), you should try to incorporate them in to your diet. You’ll see they are in alphabetical order because frankly, I couldn’t figure out a better way to organize them! Why eat BLACK BEANS?
Black beans are not only fiber-rich and fat free, but also high in iron, molybdenum, protein, manganese, magnesium, and Vitamin B1. They reduce cholesterol and risk of heart disease, and may help protect against cancer.
Black beans can be added to chili, soup, on top of a baked potato, or in a burrito. Each day in May I’ll post one healthy food. Some are nutrient-dense while others are rich in at least one vitamin, mineral, or other compound known to protect against cancer, heart disease or other diseases. I’m not saying these are the absolute, best-of-all-time foods and there aren’t any better, anywhere. And I’m not suggesting that you eat all 31 everyday. What I am saying is that these are healthy foods, and if you aren’t allergic to them (let’s use common sense here), you should try to incorporate them in to your diet. You’ll see they are in alphabetical order because frankly, I couldn’t figure out a better way to organize them! Why eat BANANAS?
Commonly known for their potassium content, bananas also contain fiber and Vitamin C. Additionally, they are fat free, cholesterol free, and sodium free. They help reduce the risk of high blood pressure, help defend and heal against infection, assist in the synthesis of connective tissue, absorption of iron, and the formation of blood.
I like bananas at room temperature or even right out of the refrigerator for a cold treat. Other ways to include them in your diet are to eat them with peanut butter, sliced in cereal, yogurt or cottage cheese, or blended in a smoothie. How do you like to eat them?
Each day in May I’ll post one healthy food. Some are nutrient-dense while others are rich in at least one vitamin, mineral, or other compound known to protect against cancer, heart disease or other diseases. I’m not saying these are the absolute, best-of-all-time foods and there aren’t any better, anywhere. And I’m not suggesting that you eat all 31 everyday. What I am saying is that these are healthy foods, and if you aren’t allergic to them (let’s use common sense here), you should try to incorporate them in to your diet. You’ll see they are in alphabetical order because frankly, I couldn’t figure out a better way to organize them!
Why eat APPLES? Because mom always said “an apple a day keeps the doctor away”. And also because apples are good sources of fiber, flavonoids, phytochemicals, Vitamin C, iron, and potassium. These nutrients help lower heart disease risk and LDL cholesterol, and assist antioxidant activity by fighting free radicals. Apples are also fat free, cholesterol free, and sodium free.
I enjoy apples cold and crisp, right out of the refrigerator, but you can also add apple slices to a mixed green salad or to a chicken or tuna salad, shredded apple to muffin or pancake batter, or add it to a smoothie. What other ideas do you have?
Each day in May I’ll post one healthy food. Some are nutrient-dense while others are rich in at least one vitamin, mineral, or other compound known to protect against cancer, heart disease or other diseases. I’m not saying these are the absolute, best-of-all-time foods and there aren’t any better, anywhere. And I’m not suggesting that you eat all 31 everyday. What I am saying is that these are healthy foods, and if you aren’t allergic to them (let’s use common sense here), you should try to incorporate them in to your diet. You’ll see they are in alphabetical order because frankly, I couldn’t figure out a better way to organize them!
Why eat ALMONDS? Many studies have shown that eating almonds lowers both your LDL cholesterol and your risk of weight gain. There are so many ways to eat almonds that I couldn’t list them all here, however a few are: on your salad or in your cereal, mixed with yogurt, spread as almond butter on celery, whole wheat bread or a banana, and of course, whole almonds right out of the bag with the skin! What is your favorite?
I wanted to challenge myself today so I chose Craig Ballantyne's Crazy 8 Bodyweight Circuit. I grabbed a bottle of water and a towel, and walked down the stairs to our basement. The routine is 8 exercises without rest in between them: 60 full jumping jacks as fast as you can 20 spiderman push ups (10 on each side) Many people say they can’t afford to buy “healthy” food. They claim that fruits and vegetables, lean ground beef, turkey, fish, and chicken, and whole wheat grains and pasta just cost too much.
My response? Baloney (not bologna).
Let’s compare the long-term cost of regularly eating and drinking soda, candy, cakes and cookies, potato chips, alcohol, pizza, and fast food. I could price check each of these at local grocery stores....
Each day in May I’ll post one healthy food. Some are nutrient-dense while others are rich in at least one vitamin, mineral, or other compound known to protect against cancer, heart disease or other diseases.
I’m not saying these are the absolute, best-of-all-time foods and there aren’t any better, anywhere. And I’m not suggesting that you eat all 31 everyday. What I am saying is that these are healthy foods, and if you aren’t allergic to them (let’s use common sense here), you should try to incorporate them in to your diet.
You’ll see they are in alphabetical order because frankly, I couldn’t figure out a better way to organize them!
If you like one, write back and tell us your favorite way to eat it! With the weather getting warmer, many of us are able to release the stir-craziness (is this even a word?) that has been building up inside of us all winter. One of the easiest ways to do this is to get outside and walk – walk with your spouse or friend, walk your dog or push a stroller and go through your neighborhood, to the park, to the local store, etc. Aim for.....
Many prospective clients contact me because they want to improve their health and fitness. However more often than I wish would happen, at first they only want to know the cost of the services, without learning more about them and how they can be tailored to meet their needs – time, space, and money. They are preventing themselves from being successful before even getting started!
You see, I offer free consultations for two reasons....
"I'll just have a salad." How many people say this in a restaurant, thinking they are making a healthy choice? The answer: WAY TOO MANY! Salads can be healthy meals, but more often than not, the typical ingredients make them calorie- and fat-laden. Salad dressing, bacon, and cheese are popular culprits. At home, you can choose a small amount of a low fat or fat free cheese. Most restaurants don't offer this. At home, you can add a small amount of turkey bacon. Most restaurants use a set amount of regular, fatty bacon. Did you know bacon is more than 50% fat? At home, you can control the size of the salad. In most restaurants, the size is the equivalent of an XL portion. Learn more about specific salads here. So should you stop eating salads when dining out? No! Instead, choose grilled chicken over fried chicken. Add scallops or shrimp. Say no to bacon. Say no to or at least limit the cheese. Eat more vegetables in it. Choose tomatoes, onions, green and red peppers, broccoli, cauliflower, and carrots. Stay away from candied nuts. Say no to Caesar dressing. Order another dressing on the side and dip your fork in it. Choose mixed greens or spinach over iceberg lettuce. Pass on the tortilla strips or crispy noodles. Pass on the bread that is often served with it. Look at the size of the salad plate. Is it wider than most? Is it as deep as a serving bowl? If yes to either, eat only half of the salad. It really isn't hard to order salads that are tasty and good for you. Think of it as going to a salad buffet and creating your own. Do you really know what you are eating? After this, you might not want to know! A recent Men’s Health article researched the ingredients in the popular chicken nuggets sold at McDonald’s, Wendy’s, and Burger King. Let's start with Chicken McNuggets from McDonald's. How many ingredients do you think it takes to make these? That would be 27! McDonald's isn't the only restaurant who uses yeast extract, dextrose, and the like. Wendy's Chicken Nuggets has 30 ingredients, and Burger King's Chicken Fries has 35! Now I'm not a master chef, but I were to make chicken nuggets at home, I would use chicken, bread crumbs, egg and maybe one or two seasonings. Hmmm.....35 ingredients versus 5? Wonder which is better for you to eat? How about a Wendy's Frosty? Yum - a chocolate frosty, right? Umm....not so much. 14 ingredients! And don't even ask about the Twisted Frosties! Again, if I were to make one at home, wouldn't I just need ice cream, milk, and maybe chocolate syrup? Oh, and a cherry too! What about you? I want to touch on one of the provisions included in the new health care bill. No political ramblings here, really. Not republican, democrat, independent, or tea party. The FDA has been charged with creating a national standard for menu labeling within the next year that will affect all restaurants with more than 20 locations. These fast food and sit-down restaurants will be required to display nutritional information on their menu or next to the item on the menu board. While there are exceptions, such as meal specials available for less than 60 days, nearly all items will be covered by this law. There is obviously a lot to work through such as exactly what will be included, how the restaurants will meet the new requirements, how it will be enforced, and the fact that this will supercede the laws many cities and states have already enacted. I've blogged before about studies showing that while some restaurants have listed certain calorie amounts for their meals but when tested, the actual caloric content was significantly higher. Still, this is a step in the right direction. It gives the consumer the power and knowledge to make better educated decisions. What do you think? Will it make a difference? Ok, I know that it must seem I’ve been bashing fast food restaurants lately. I don’t mean to, it’s just so easy. Oh, there I go again. But some of them do have pretty good choices so I decided to actively search for positive information about them to share. And while not all of the restaurants included in this Women’s Health article are fast food, many are represented: Starbucks, McDonald’s, Panera, Subway, Auntie Anne’s, Taco Bell, Panda Express, and Wendy’s.
So what does this tell you?
All too often in the media we hear about athletes making poor choices. Michael Vick, Marion Jones, Plaxico Burress, Mark McGwire, and Tiger Woods, just to name a few. No, this isn’t a rant about them. Instead, I’m going to talk about retired athletes who are making positive changes for our communities.
1. Bo Jackson
Famous for: Playing professional football and baseball simultaneously and becoming the first athlete to be named an all-star in two major sports. What is he doing now? He is co-founder and CEO of the Bo Jackson Elite Sports Complex, an 88,000 square foot multisport dome facility in Illinois. He also serves on the Board of a Chicago suburban bank.
2. Martina Navratilova Famous for: International Tennis Hall of Fame inductee. What is she doing now? She is the AARP’s Health and Fitness Ambassador.
3. Anthony Munoz Famous for: National Football League Hall of Fame inductee. What is he doing now?
A recent article in the Washington Post talked about a workout program where a repetition takes about 20 seconds to perform, and you finish 6 sets of exercises in 30 minutes. Although the client may “feel the burn”, Pete McCoy and Sean Foy, two exercise physiologists interviewed in the article, hit the nail on the head. This type of workout is not the ideal workout for the vast majority of our population. While it is true that most of us are constrained for time due to family and work commitments, anyone can still have a successful and short workout. If you only have a half an hour to exercise, focus on intensity. Studies have shown that 2 – 15 minute workouts can be as effective in weight loss as 1 – 30 minute workout if the intensity is the same. And truth be told, unless you are an endurance athlete, you should focus on intensity whether you are exercising for 15 or 60 minutes. You can perform bodyweight exercises in succession with little or no rest in between, incorporate sets of strength training moves in between the exercises, or do intervals while walking, running, or biking, and reap the benefits. Over time, your resting heart rate will decrease, you will add lean muscle, your LDL may decrease, and you will increase your metabolism which helps with weight loss. Be sure to work with a qualified trainer to start slow and you'll find you will quickly progress and reach your goals.
This is a HUGE weekend for sports enthusiasts in the Midwest. Since 1989, health and fitness buffs have been converging on Columbus Ohio to participate or attend the Arnold Sports Festival (formerly called The Arnold Classic). You probably guessed that it is named after Arnold Swarzanegger. It has grown exponentially since its inception in 1989 when there were 29 athletes contending in just two events. Now in 2010, there are 17,000 athletes competing in 40 sports and competitions, including 13 Olympic sports. Some of these events are archery, boxing, fencing, figure and speed skating, gymnastics, hockey skills, judo, running, table tennis, tae kwon do, weightlifting, and wrestling. In addition to these, there is also a three-day Fitness Expo. My husband and I have gone to this for the past few years, and each year when we leave, we are already looking forward to the next one. We were there Friday and … Or so it would if this scale was real. Can you imagine stepping on it and being told that all you could eat was a small salad without cheese, bacon, or salad dressing? Or that you can have one tootsie roll? Ouch! Check it out here. There are obviously many reasons why this couldn't be a legitimate scale. But it's kind of funny and I wanted to share it. What do you think? Now that I have your attention.....no seriously, Weight Watchers has really placed their logo on 3 meals in New Zealand's McDonald's restaurants. Each meal has a point value of 6.5. At first I thought that McD's introduced new meals such as grilled fish or a veggie burger. Not exactly. The three meals are....
Well, they posted the results. My nephew finished 46th at 8 minutes and 2 seconds. I was 63rd, at 8 minutes and 30 seconds. I'm not sure why at the race I was told my time was 8:49, but I like the actual results even more! What is really neat though is that 386 people participated in this event and raised $96,956.47. Wow!!!! A big thanks to everyone who donated, volunteered, and all of the sponsors! The fastest climber finished all 45 flights in 5 minutes and 47 seconds. And, can you believe that 15 people finished the Vertical Mile? The fastest time was 1 hour 51 minutes and 17 seconds. The first female finisher came in 3rd at 2 hours 3 minutes and 15 seconds. Congratulations to everyone!
Earlier today I finished the Fight for Air Climb, an annual fundraising event supporting the American Lung Association. A big thank you to all of my family and friends who sent in donations! Back to the event itself. I will first admit that it was hard. And challenging. And, I'm glad it's finished. But it was for a good cause and I had never done it before. Let me tell you about it. It's running (or jogging, walking, climbing, whatever works for you) up 45 flights of stairs. And unless you are a Vertical Miler (more on this later), you take the elevator back to the first floor. There are only two floors where the landing was more than a couple of steps, so you are basically going straight up for about 500 feet. Participants can sign up for the competitive category, the non-competitive category, or the Vertical Mile. The Vertical Mile is....
This is sad. Recently I read an news article referring to a study that concluded drinking diet soda and eating sugar may make you feel fuller. And if you feel fuller, it is implied that you will stop over-eating and therefore lose weight. http://www.thatsfit.com/2009/12/21/fake-plus-real-sugar-make-you-fuller/ First, I hope that everyone who is enticed by the title of the article will read it in its entirety before driving to the nearest convenient store and stocking up on cases of diet soda. Now, let me state for the record that I am not suggesting you never drink diet soda or eat sugar. But it is well documented that consuming too much of either can cause malnutrition because people choose these foods instead of those with higher nutritional values. This in turn leads to health problems such as diabetes and cardiovascular disease, and contributes to the growing obesity problem in America. Nearly two thirds of American adults are overweight or obese. And many people who are overweight also have low self-image and low self-esteem which cause its own set of problems. Getting back to the study - it is important to stress the fact that there were only 22 participants. Each was healthy, young and at a normal weight. This is hardly a true representation of our population. While research is very important to the future of our society, in this case, it seems almost a waste of resources. I’m sad because … Most people are creatures of habit, and I am no different. On Sunday mornings, after I finish my workout and eat a protein bar, I read the newspaper, clip coupons, and then start on the crossword puzzle. Today I was amazed at the number of different "healthy" alternatives that food manufacturers are spending millions of dollars to create in their kitchens, distribute throughout the country, and market on television, radio, and yes, in newspapers with coupons. Kellogg's, Quaker, Nature Valley, and Kudos are all represented in today's paper. I compared the nutritional values of their bars below.
So what does this mean? Well, to put the size of each of these bars into perspective, 2 fun size Milky Way bars (you know, the real small ones?) weight 34 grams. Twenty mini Snyder's of Hanover pretzels weigh 30 grams.
What really stands out though is ...
I've already shared Men's Health's survey of the best and the worst restaurant foods in America. Now, here is the list we've all been waiting for: The Worst Drinks in America I must admit that I was relieved to see that one of my favorites, a margarita, was not listed. However, it really brings to light what I tell many of my clients - drinks are often more calorie-laden and full of sugar than foods, so think before you order a drink. You'll see their list includes alcoholic and non-alcoholic drinks such as coffees, teas, waters, and smoothies. They also give healthier alternatives for each. Which ones surprise you? With Valentine's Day just around the corner, I guess I have chocolate on my mind. No, this isn't a blog on why dark chocolate is better for you than milk chocolate (which is true), or why white chocolate isn't really chocolate at all (again, true). Have you heard of a company called Rompicollo? Evidently they want to make sure you know exactly how many calories you are splurging on when you eat chocolate. The photo below is from TrendHunter.
I freely admit that Jack LaLanne isn’t the typical 95 year old. But why couldn’t he be? What can we learn from him? Let's see...he has won many awards – most recently recognized by Club Industry (an organization for fitness business professionals) with their Lifetime Achievement Award, honored with a star on the Hollywood Walk of Fame, inducted into the California Hall of Fame, became a famous bodybuilder and accomplished swimmer, opened successful health clubs, invented the Smith Machine (a weight training piece of equipment), holds the record for the longest running health and fitness show - 34 years, authored numerous books, filmed many fitness videos, and created the well-known Power Juicer. But I ask again, what can we learn from him? The answer is simple....
Men's Health magazine recently published their list of the 20 Worst Restaurant Foods in America. When you read them, actually 21 of them, you'll understand why this is the bad news. The dishes are ones that seem pretty popular, such as Applebee's Appetizer Sampler and Cheesecake Factory's Grilled Chicken and Avocado Club. So be prepared. The nutritional facts are overwhelming. In fact, I think I need a Maalox right now.... The good news is that (1) they give healthier options for each, and (2) they also released their 20 Best Restaurant Foods. These best foods are from places that people go everyday. For instance, McDonald's, Chipotle, Domino's, and Wendy's. Here are my thoughts as you read both lists: you don't need to eliminate these from your diet forever. But, don't eat them every day or several times in a week because you will only sabotage your efforts if you are trying to lose weight. This year's SmartTalk series started in Cincinnati last night, and Valerie Bertinelli was the speaker. You know, One Day At A Time, ex-wife of Eddie Van Halen, and now Jenny Craig spokesperson. When any of the featured speakers start talking, you never know what it's going to be about. And frankly, some are more enjoyable than others. She was likeable and down-to-earth. She chose to share her journey of losing weight. But it wasn't focused on what she did or didn't eat or how her exercise programs were structured. Instead it centered on why she let herself become a hermit, lose touch with friends, and gain so much weight. She was unhappy for 20 years. 20 years?!! Can you imagine? .....
Just last week, I overheard a woman say that she couldn't eat any carbs after 7 p.m. because they would turn to fat. Ugh! It's not true!!!! Really. Not true. To help de-bunk some of the fitness and nutrition myths, I put together a list of 30 (yes, thirty) that I hear pretty often. You can read them on one of the fitness websites I write articles for, shapefit. After you read them, come back to my site and let me know what you think. Which were surprises? Which did you already know weren't true? Click here for the link.
Yes, you can eat out with friends and not sabotage your efforts to eat smart
How? It simply requires a little bit of planning. Many restaurants show the nutritional values of their food on their websites. While some are more inclusive and easier to find on their websites than others, this is a step in the right direction. They are giving us – those who want to better control what we eat - a great way to make smart choices. We can use this when we are dining out with family and friends, or entertaining potential clients or existing customers.
I performed a completely unscientific random internet search of several chain restaurants and found that those listed below ...
I used to think he was "the man". How I enjoyed watching him at the plate! Over the course of his career he averaged about 1 home run in every 10 at bats and was selected for the all-star team 12 times. He was a 3-time silver slugger, and won the home run derby once. He wasn't caught using a corked bat. He overcame some injuries. He was a part of the home run slugfest in the late 1990s. Seeing him hug his son on the field, with sincere happiness and joy in his eyes, was such a sight.
Then came the allegations of steriod use which ran rampant through MLB. There was Jose Canseco's book,....
Money does talk! Starbucks, Corner Bakery, Dunkin’ Donuts, and Busken Bakery are finally responding to customers’ requests for healthier options. Obesity is running rampant in America and until now, most restaurants didn’t seem to care too much. I don’t know if these stores revisited their menus because lower sales translated to less profit or if it is in response to the menu-labeling requirements already enacted in New York and California which will inevitably filter throughout the country. Or maybe it is in preparation of the proposed federal health care bill that currently includes similar requirements. Frankly, these stores’ definition of “healthy” .... It's that time of year when a lot of people make resolutions. I don't understand why many wait until January 1 to do this, but that is a topic for another time. I listen to their resolutions, read them on facebook and in their blogs, and I continue to be astounded and saddened that they are setting themselves up to fail. Why do they do this to themselves? If someone tells me they want to lose 30 lb. in thirty days or wants to improve their bench press from 180 lb. to 200 lb in thirty days, I have to bite my lip. Let me explain why..... History wasn't one of my favorite classes in school but I know that Spartacus was a slave and gladiator turned leader during a slave uprising against the Roman Republic. What I didn't realize is though is that there is a workout called the Spartacus Workout. I could try to draw some correlation between the physical fitness needed to be a successful gladiator and this total body routine but let's just say that I did it for the first time today, and WOW. Fun, challenging, and a great way to start the new year!
It consists of 10 exercises that last 60 seconds each. You have 15 seconds to ....
Ok, gimme a break. TV marketers must think Americans are idiots. And gullible. And desperate. I don't doubt that the woman who claims she lost 52 pounds by going through the Taco Bell drive thru, actually did lose the weight. I mean, if she didn't, she is going to be sued, sued, sued!!! And so will Taco Bell - after all, their pockets are probably deeper than hers. HOWEVER, if this is true, what foods did she eat before?
In just a few days, people around the world are going to bring in the new year with resolutions that many of them know they won’t keep. Why do people do this? I won’t launch in to a rant on the percentages of failed resolutions, or the number that are somehow related to weight loss or fitness. Instead I’ll ask this question:
Why wait until January 1 to make a change in your life?
These are tips that I have shamelessly stole from so many different sources, I can't begin to list them all. Which are meaningful to you?
I just finished being interviewed by Andrea Ramirez, a New York nutrition and lifestyle counselor. The topic was "How to find the exercise you love." I shared some tips and ways to identify what works best for you. The audio interview including the Q & A session will be available in 3 days by signing up at http://truenourishment.com/ Membership to the "inner circle" is free. Tune in to learn how easy it is to find the exercise for you! The holidays are here, and with them come the hustle and bustle of meeting the demands of family and work. Spending time with friends and family is fun, but it often causes stress, and many people cope with stress by overeating.
How can you control your eating so you don’t lose the progress you’ve worked so hard to achieve? How can you enjoy yourself without waking the next morning and beating yourself up over what you ate the night before? It’s easier than you think. Here are a few tips to help get you through the season without gaining weight.
Recently, several people have asked me about Body Mass Index so I thought I'd share my answer with everyone, and ask for your thoughts. Body Mass Index or BMI is commonly used to estimate body composition. You may have even seen a graph of it in your doctor's office. To calculate a person's BMI, take their weight in kilograms and divide it by their height in meters squared. A BMI less than 18.5 is considered underweight, 18.5 - 24.9 is normal weight, and 25 or more is overweight. It seems straight forward, but in fact, it's not. BMI does not separate lean body mass from fat in its calculation. Because of this, it can not distinguish between someone who is actually obese and someone who is athletic. A professor at the University of Nevada offers an alternative method. You can read about it here. I'm not saying that I agree 100% with the professor, but it is something to consider. I still think that BMI can be helpful, but understanding bodyfat percentage is also an important factor in understanding your weight and how it could affect your health. What do you think? With Veterans Day tomorrow, many of us are reflecting on the freedoms that our military personnel have provided and maintain for us. Don't worry, this is not a political rant. Far from it. Their dedication, perseverance, commitment, and determination have afforded us the opportunity to live in a country where we are free to differ in opinions and to speak them aloud, to have access to some of the finest medical attention, to attend some of the best universities, and to live the "American dream". However, reading the report issued by Mission: Readiness, a nonprofit organization of nearly 90 retired military leaders titled, "Ready, Willing and Unable to Serve" made me shake my head in disbelief. It said that over 25% of Americans are too overweight to join the military, and that number increases to 75% when inadequate education and criminal history are added in. Sad, sad, sad. Too overweight? Didn't finish high school? Have a criminal record? Being an American is a privilege. Representing us in the military is so much more, yet there are thousands of Americans who don't mean the minimum requirements to do so. You can read the entire article here. When you are finished, don't forget to say thank you to a Veteran. Me too. Most of us grew up eating peanut butter and jelly sandwiches. I always preferred creamy Skippy peanut butter. Somewhere along the line, I switched to crunchy, and now I only eat natural peanut butter. Its only ingredient is roasted peanuts. No preservatives. No added sugar. No salt. Just peanuts. Yum! Peanut butter can be a staple in a healthy diet. Read on to learn about its benefits.
Like so many others, I feel compelled to get on the bandwagon and spout off against the recent television commercials from the Corn Refiners Association. They are telling us that high fructose corn syrup is not a bad thing because it “is made from corn”, “has the same calories as sugar or honey”, and “is nutritionally the same as sugar”.
Let’s take a minute to digest this (no pun intended) Chocolate. This single word makes so many people, me included, smile. And what’s even better is that every media outlet has shared studies where researchers have found that the antioxidant properties found in dark chocolate are good for us. But what really is chocolate? Did you know that an estimated 80 million Americans go on a diet every year? That is more than 25% of the people in this country. Most fail. And quickly. More often than not, it turns in to an ugly cycle of eating food you said you wouldn't - feeling guilty about it - your emotional response to this is that you eat more of the same food - feeling even worse - and repeating this over and over again. The end result is that you didn't lose any weight, or maybe that you weigh even more than you did before. Why does this happen? Believe it or not, getting proper nutrition is not as difficult as it used to be.
Yes, it is true that many restaurants offer entrees that are twice the size of a normal portion of food, and appetizers and desserts that are easily more than ½ of person’s daily intake of calories. Exercise Your Mind Much of what I discuss focuses on physical fitness. This is just one part of your overall well-being. Another is exercising your mind.
Many of us are trying to do more and more in what seems like lesser amounts of time. We constantly multi-task – while on the phone at our desk, we check e-mail; while driving, we talk on the cell phone; we pay bills and make purchases via the internet at odd hours of the day and night; and the list could go on. One of the questions I am most often asked is "What time of day should I exercise to get the largest benefit?" I always answer the same way - it depends. Personally, I enjoy working out early in the morning. I'm usually finished by 6:30 a.m. during the week. I shower, eat, and then leave for work. This also means that by 10 p.m., I'm usually in bed. This schedule obviously won't work for everyone. I know many people who have tried to work out in the morning but just couldn't do it. But when they began exercising in the afternoon or evening, they found their workouts to be better, longer, and more productive. So, a "one size fits all" answer doesn't exist. Common sense has to prevail. What does this mean to you? Today was my last physical therapy session. It's actually been about 3 weeks since my previous session, but we had spread out the last few appointments just to make sure I was doing alright. And truth to be told, to allow me to see the new physical therapy area that Beacon just opened. Wow - nice set up! I grew up in Cincinnati and still live here now. I've watched the Reds and the Bengals since I was a young girl. I enjoyed the Cincinnati Reds Machine, Sparky Anderson, Ken Anderson, and Anthony Munoz. But, I must admit that over the past few years, I've become more sarcastic and doubtful about either team's ability to sustain a winning season.
This is just sad. There are a group of talented professional athletes who play the game because they enjoy it. They don't showboat and constantly try to one-up each other. Their off-the-court activities don't overshadow their play on the court. They don't make millions of dollars per game or even in a season, or through commercials or other endorsements. They actually play their positions as they were taught when they learned the basics. They value teamwork but step up when needed. These athletes contribute to their communities, and are active in supporting causes such as breast cancer research and stopping illiteracy. On Monday I had my final follow up visit with my surgeon. And as I write this, I realize that I have never mentioned his name. It is Dr. Tim Kremchek. You know - the orthopaedic surgeon who is the Medical Director for the Cincinnati Reds, their 6 minor league affiliates, an associate team physician for Xavier University and also medical director for Wittenberg University. He and his partners opened the Beacon Orthopaedic Center. Keep in mind this is an abbreviated list of his bio. How did I get to see him? Not entirely sure, but I thank Maura, a friend of mine, who gave me the final push to make an appointment to see Dr. K.
So I only have one more physical therapy session left. I have mixed feelings about this. Part of me is excited that I'm nearing a full recovery. But am I really? I'm not sure because the other part of me is a little scared. Am I going to be able to do everything I did before, and then some? I still don't have the muscle strength or tone I used to, but I do see progress. I also know it takes time and patience. I'm not too good at the latter, but I'm trying.
I can't believe it has been two weeks since my surgery. Well, come to think of it, maybe I can. :)
I can't believe all the media hoopla surrounding the decision made by some NFL teams to ban tweets. Not only has local tv and newspapers picked up on it, so has the NY Times.
Well, after 3 weeks, I can honestly say that I am making progress every day. The progress is small though. For instance, a couple of days ago I realized that I was washing my hair with both hands and not wincing in pain. I can also reach back with my left hand, and slowly grab the seat belt and connect it when I’m getting ready to drive a car.
I’ve been performing a bunch of therapy-issued range of motion exercises with 2 ½ lb. weights. When my physical therapist first gave me a 1 and a 3 lb. dumbbell to use, I laughed. One of them was even pink!!! I don’t think I have EVER used a weight so small and so light.
It has been eight weeks since surgery. So where am I now? Well, the good news: 1. The pull ups I did yesterday were much better than the week before. In fact, I will actually call them pull ups. My strength and endurance need some work though. 2. My shoulder strength is probably better now than it was several months before surgery. This is undoubtedly due to the physical therapy. It has focused on the small muscles, and not allowing the larger ones to dominate. You may have noticed that I haven't been blogging lately. It's because I have been introduced to the world of twitter. Yes, I have been tweeting. Or trying to anyway. And until I get a better grasp on tweets and how I can incorporate my blogs with them, I will be focusing on twitter. So until then, please follow me at: twitter@catalyst4fitnes Thanks! After officials at the Belgian Bodybuilding Championship announced mandatory drug testing would occur before posing could begin, all 20 competitors left. The officials and hundreds of spectators were stunned. Last year’s competition wasn’t much better, as 22 of the 29 bodybuilders who signed up to participate tested positive, either for steroids or for refusing testing.
Have you heard about the recent Cornell University study on The Joy of Cooking cookbook? The researchers measured the average calories per serving and portion size of the 18 recipes that have been included in each of the 7 editions published between 1936 and 2006. Well, it’s about time. Would you believe it has taken KFC nearly 70 years since they created their "original recipe" to offer a healthier choice for an entree? Yes, I know that the word “fried” is part of their name, but come on. Great American Smoke Out 2008 Today is the Great American Smoke Out, an annual event that was started by the American Cancer Society (ACS) in 1976.  Let Me Feed You..
|
|
Follow Me On....Blog Post |
