Archive | September, 2015

10 Tips for Choosing Protein

30 Sep
protein
Protein foods include both animal (meat, poultry, seafood, and eggs) and plant (beans, peas, soy products, nuts, and seeds) sources. We all need protein—but most Americans eat enough, and some eat more than they need. How much is enough? Most people, ages 9 and older, should eat 5 to 7 ounces* of protein foods each day.
  1. Vary your protein food choices
    Eat a variety of foods from the Protein Foods Group each week. Experiment with main dishes made with beans or peas, nuts, soy, and seafood.
  2. Choose seafood twice a week
    Eat seafood in place of meat or poultry twice a week. Select a variety of seafood—include some that are higher in oils and low in mercury, such as salmon, trout, and herring.
  3. Make meat and poultry lean or low fat
    Choose lean or low-fat cuts of meat like round or sirloin and ground beef that is at least 90% lean. Trim or drain fat from meat and remove poultry skin.
  4. Have an egg
    One egg a day, on average, doesn’t increase risk for heart disease, so make eggs part of your weekly choices. Only the egg yolk contains cholesterol and saturated fat, so have as many egg whites as you want.
  5. Eat plant protein foods more often
    Try beans and peas (kidney, pinto, black, or white beans; split peas; chickpeas; hummus), soy products (tofu, tempeh, veggie burgers), nuts, and seeds. They are naturally low in saturated fat and high in fiber.
  6. Nuts and seeds 
    Choose unsalted nuts or seeds as a snack, on salads, or in main dishes to replace meat or poultry. Nuts and seeds are a concentrated source of calories, so eat small portions to keep calories in check.
  7. Keep it tasty and healthy 
    Try grilling, broiling, roasting, or baking—they don’t add extra fat. Some lean meats need slow, moist cooking to be tender—try a slow cooker for them. Avoid breading meat or poultry, which adds calories.
  8. Make a healthy sandwich
    Choose turkey, roast beef, canned tuna or salmon, or peanut butter for sandwiches. Many deli meats, such as regular bologna or salami, are high in fat and sodium—make them occasional treats only.
  9. Think small when it comes to meat portions
    Get the flavor you crave but in a smaller portion. Make or order a smaller burger or a “petite” size steak.
  10. Check the sodium 
    Check the Nutrition Facts label to limit sodium. Salt is added to many canned foods—including beans and meats. Many processed meats—such as ham, sausage, and hot dogs—are high in sodium. Some fresh chicken, turkey, and pork are brined in a salt solution for flavor and tenderness.
* What counts as an ounce of protein foods? In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group.

 

Article Published by: U. S. Department of Agriculture.

Healthy No Bake White Chocolate Macadamia Nut Protein Cookies

27 Sep
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Ingredients
  1. 1 cup coconut flour, sifted*
  2. 1/4 cup granulated sweetener of choice (coconut palm sugar or honey are good options)
  3. 2 scoops of vanilla protein powder
  4. dash of cinnamon
  5. 1/4 cup macadamia nut butter (can substitute for cashew or almond)
  6. 1/2 cup milk of choice
  7. 1/4 tsp vanilla extract
  8. 1/4 cup white chocolate chips (can substitute for dark chocolate chips)
  9. 2 T macadamia nuts
Instructions
  1. Line a large plate with baking paper and set aside.
  2. In a large mixing bowl, combine the sifted coconut flour with your sweetener, protein powder, cinnamon and mix well.
  3. Stir through the nut butter of choice- The mixture will be very crumbly.
  4. Add 1/2 cup of milk and mix well. Mixture should still be crumbly. Using a tablespoon at a time, add more milk until a thick batter is formed.
  5. Stir through the white chocolate chips and macadamia nuts then using your hands, form into small bite sized balls and press firmly onto the lined plate and press to a cookie shape.
  6. Freeze for 10 minutes or refrigerate for 30 minutes until firm.
  7. ENJOY!

The Benefits of Foam Rolling

24 Sep

foam roller

When it comes to injury prevention, foam rolling is incredibly important. Foam rolling has many  benefits including muscle tension relief, correcting muscle imbalances, and increasing your range of motion.

The great part about foam rolling is it is easy, effective, and only take 10-15 minutes a day to benefit from it. You can purchase a foam roller at your local sport store!

Now lets get foam rolling:

  • Hip Flexors – Prop up your torso, facedown, rolling two inches up and down searching for knots and trigger points.

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  • IT Band – Lie on each side separately, letting your outer thigh press into the foam roller between the knee and the hipbone.

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  • Hamstrings – In a seated position with your hips propped up, press the back of your legs from your knees up to your glutes.

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  • Glutes – Sit with your ankle crossed over your thigh on each side separately, planting your other foot on the floor with your hands pushing off the ground on each side.

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  • Calves – Extend your legs, propping your hands off the ground on each side of your body, pressing the foam roller into the back of you legs from your knees down.

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  • Upper Back – Lying on your back, bend your knees, cross your arms over your chest, raise your hips off the ground, and roll up and down the upper to mid-back taking a few deep breaths.

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Chocolate Peanut Butter Banana Breakfast Shake

12 Sep

ps

Ingredients:

2 large overripe bananas, peeled, sliced and frozen*
1 cup original almond milk (or more to thin as desired)
3/4 cup ice
1/4 cup creamy peanut butter
2 Tbsp unsweetened cocoa powder
1/2 tsp vanilla extract

Directions:

Add all of the ingredients into a blender a blend until smooth
Enjoy!

How to be Active for Health

5 Sep

Unknown

You have probably heard by now that physical activity is good for you. Well, the news in favor of regular physical activity keeps coming in! The new Physical Activity Guidelines for Americans state that an active lifestyle can lower your risk of early death from a variety of causes. There is strong evidence that regular physical activity can also lower your risk of:

  • Heart disease
  • Stroke
  • High blood pressure
  • Unhealthy cholesterol levels
  • Type 2 diabetes
  • Metabolic syndrome
  • Colon cancer
  • Breast cancer
  • Falls
  • Depression

Regular activity can help prevent unhealthy weight gain and also help with weight loss, when combined with lower calorieintake. It can also improve your cardiorespiratory (heart, lungs, and blood vessels) and muscular fitness. For older adults, activity can improve mental function. Physical activity may also help:

  • Improve functional health for older adults
  • Reduce waistline size
  • Lower risk of hip fracture
  • Lower risk of lung cancer
  • Lower risk of endometrial cancer
  • Maintain weight after weight loss
  • Increase bone density
  • Improve sleep quality

Yet with all the benefits of being physically active, maybe you haven’t quite gotten around to setting up a regular routine. If you are having trouble getting started, this section is for you. Here you will find information about the types of activity you need to do, as well as how much you need to do. You will also find tips for all types of women. Activity is important for everyone!

Article Published in WomensHealth.gov

September Challenge: Fuel Your Body!

1 Sep

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Physically, you need strength and endurance. Your training will vary with your sport. You would not train the same way for pole vaulting as for swimming. You might, however, cross train. Cross training simply means that you include a variety of fitness activities in your program. Research shows that cross training builds stronger bones.

Remember to listen to your body. If you frequently feel exhausted or you are in pain, you may be overdoing it. Injuries can be the result. And be sure that you use your body and your equipment safely. What you eat and drink is also important. Water is the most important nutrient for active people. Drink it before, during and after workouts.

Article Published in Medline Plus

Your September challenges:

  • Fill your plate with as many colors as you can “simply eat the rainbow”
  • Keep a food journal to keep track of what you are consuming every day
  • Sleep at least 7 to 8 hours every night
  • Drink 1 glass of water before you eat every meal
  • Make sure you fuel your body properly before and after every workout
  • Do not forget to stretch and foam roll