Friday, June 29, 2012
Thursday, June 28, 2012
PALA+ The Next Wellness Contest
Cementation Summer Wellness Program:
Presidential Active Lifestyle Award (PALA+)
· Commit to making healthier food choices – one goal at a time.
· Set realistic goals to encourage fitness and healthy eating habits for a lifetime.
· Track your progress with the free activity log by creating an online account or by using the paper log.
Have fun! Yes, you need to be active every day, but participants can choose all kinds of activities to meet this goal—playing with the kids, gardening, walking, playing basketball, running, yoga, and more—all while fueling your body with nutritious foods.
Adult Goals (18+ years old):
Physical activity. You need to be active 30 minutes a day, at least 5 days a week, for 6 out of 8 weeks. As an alternative, you can count your daily activity steps using a pedometer (goal: 8,500).
Healthy eating. Each week, you’ll also focus on a healthy eating goal. There are eight to choose from, and each week you will add a new goal while continuing with your previous goals. By the end of the six weeks, you’ll be giving your body more of the good stuff it needs.
Kids & Teens Goals (6-17 years old):
Physical activity. You need to be active 60 minutes a day, at least 5 days a week, for 6 out of 8 weeks. As an alternative, you can count your daily activity steps using a pedometer (girls’ goal: 11,000; boys’ goal: 13,000). Read about an upcoming change to step requirements for kids and teens.
Healthy eating. Each week, you’ll also focus on a healthy eating goal. There are eight to choose from, and each week you will add a new goal while continuing with your previous goals. By the end of the six weeks, you’ll be giving your body more of the good stuff it needs.
1. Create an Account (on July 9th)*.
Create an individual account here: https://www.presidentschallenge.org/account/index.shtml then follow the below steps to join Cementation’s group:
- After completing registration, “Choose a Challenge”: Presidential Active Lifestyle Award challenge,
- Click “Groups”, then enter our group name: Cementation USA Inc or number: 940584,
- Click our link, then “Join this Group”.
* This is an eight week program that starts the day you create your account, you may start earlier if you desire.
**If you need any assistance in setting an account up or how to track your activities, please see Shelly, Maquel, or Tom.
2. Choose activities.
Physical Activity: Just about any physical activity that involves large muscle groups and burning energy counts. Take a long walk, play basketball or tennis, play tag, mop the floor—whatever you do, make it active.
Healthy Eating: You can work on fueling your body with more of the good stuff it needs. Replace sugary drinks with water. Eat an apple or carrot sticks instead of chips with your sandwich.
Choose aerobic activities, like brisk walking or playing basketball, that make you breathe harder. Include strengthening activities, like push-ups and lifting weights, to make your body stronger—2 days a week for adults and 3 days a week for kids.
Healthy Eating: Choose a weekly healthy eating goal. Start with one goal and add a new one each week. Success is reached when you’ve met 6 of the 8 possible goals (plus your physical activity goals for those 6 weeks), and we provide tips for meeting each goal. Do you have dietary restrictions? No problem. Choose the goals that fit your lifestyle.
4.
Log it.
The Presidential Active Lifestyle Award challenge will help you
add physical activity to your life and will also help you improve your eating
habits!
This challenge is for anyone, from students to seniors, but it’s
geared toward people who want to set themselves on the road to a healthier life
through positive changes to physical activity and eating behaviors. Vegetarians,
vegans, and others with dietary restrictions can participate, too.
Cementation’s family and friends are welcome to join in on the fun. You
can create a group of your own with your family or friends, or just have them
join our group (see Shelly or Maquel for details).
The PALA+ will help you…
·
Commit to daily physical activity - and stick with it!· Commit to making healthier food choices – one goal at a time.
· Set realistic goals to encourage fitness and healthy eating habits for a lifetime.
· Track your progress with the free activity log by creating an online account or by using the paper log.
Have fun! Yes, you need to be active every day, but participants can choose all kinds of activities to meet this goal—playing with the kids, gardening, walking, playing basketball, running, yoga, and more—all while fueling your body with nutritious foods.
Earning a PALA is doable by anyone at any fitness level with any
eating habits – it just takes commitment.
Adult Goals (18+ years old):
Physical activity. You need to be active 30 minutes a day, at least 5 days a week, for 6 out of 8 weeks. As an alternative, you can count your daily activity steps using a pedometer (goal: 8,500).
Healthy eating. Each week, you’ll also focus on a healthy eating goal. There are eight to choose from, and each week you will add a new goal while continuing with your previous goals. By the end of the six weeks, you’ll be giving your body more of the good stuff it needs.
Kids & Teens Goals (6-17 years old):
Physical activity. You need to be active 60 minutes a day, at least 5 days a week, for 6 out of 8 weeks. As an alternative, you can count your daily activity steps using a pedometer (girls’ goal: 11,000; boys’ goal: 13,000). Read about an upcoming change to step requirements for kids and teens.
How to get started:
1. Create an Account (on July 9th)*.
Create an individual account here: https://www.presidentschallenge.org/account/index.shtml then follow the below steps to join Cementation’s group:
- After completing registration, “Choose a Challenge”: Presidential Active Lifestyle Award challenge,
- Click “Groups”, then enter our group name: Cementation USA Inc or number: 940584,
- Click our link, then “Join this Group”.
* This is an eight week program that starts the day you create your account, you may start earlier if you desire.
**If you need any assistance in setting an account up or how to track your activities, please see Shelly, Maquel, or Tom.
2. Choose activities.
Physical Activity: Just about any physical activity that involves large muscle groups and burning energy counts. Take a long walk, play basketball or tennis, play tag, mop the floor—whatever you do, make it active.
There is a wealth of scientific
evidence showing that as little as 150 minutes of moderate-intensity physical
activity (equal in intensity to brisk walking) a week has huge health benefits
for adults. Sixty minutes is the recommended minimum amount of regular activity
for kids each day. Read more
about the 2008 Physical Activity Guidelines for Americans.
Healthy Eating: You can work on fueling your body with more of the good stuff it needs. Replace sugary drinks with water. Eat an apple or carrot sticks instead of chips with your sandwich.
3.
Get going.
Physical Activity: Your
goal is to meet your daily activity goal (30 minutes a day for adults/60
minutes a day for kids under 18) at least 5 days a week, for a total of 6
weeks. You can take up to 8 weeks to complete the program.
Choose aerobic activities, like brisk walking or playing basketball, that make you breathe harder. Include strengthening activities, like push-ups and lifting weights, to make your body stronger—2 days a week for adults and 3 days a week for kids.
Healthy Eating: Choose a weekly healthy eating goal. Start with one goal and add a new one each week. Success is reached when you’ve met 6 of the 8 possible goals (plus your physical activity goals for those 6 weeks), and we provide tips for meeting each goal. Do you have dietary restrictions? No problem. Choose the goals that fit your lifestyle.
The free online tracker makes
it easy to track your progress. (if you prefer the old fashioned way, see
Shelly for a paper log). You can log your time as often as you want, in amounts
as short as 5 minutes. Accumulating your activities in periods of 10 minutes or
more is even better. You can also log your distance for some activities, like
bicycling, or your pedometer steps. Once each week you mark your progress on
your healthy eating goals.
Tuesday, June 26, 2012
Healthified Stuffed Chicken Parmesan
6 boneless
skinless chicken breasts (about 5 oz each)
2 oz 1/3-less-fat cream cheese (Neufchâtel), softened
1/4 cup shredded Parmesan cheese
1/2 teaspoon dried basil leaves
1 clove garlic, finely chopped
1/4 cup fat-free egg product
12 stone-ground wheat crackers, crushed (about 1/2 cup)
1 teaspoon dried basil leaves
1/2 teaspoon pepper
1 cup Muir Glen® organic Italian herb pasta sauce
1/4 cup shredded mozzarella cheese (1 oz)
Heat oven to 375°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick.
2 oz 1/3-less-fat cream cheese (Neufchâtel), softened
1/4 cup shredded Parmesan cheese
1/2 teaspoon dried basil leaves
1 clove garlic, finely chopped
1/4 cup fat-free egg product
12 stone-ground wheat crackers, crushed (about 1/2 cup)
1 teaspoon dried basil leaves
1/2 teaspoon pepper
1 cup Muir Glen® organic Italian herb pasta sauce
1/4 cup shredded mozzarella cheese (1 oz)
Heat oven to 375°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick.
In medium bowl,
mix spinach, cream cheese, Parmesan cheese, 1/2 teaspoon basil and the garlic
until blended. Spread about 1 tablespoon spinach mixture over each chicken
breast; roll up tightly. If necessary, secure with toothpicks.
In small shallow
bowl, place egg product. In another small shallow bowl, mix cracker crumbs, 1
teaspoon basil and the pepper. Dip each chicken breast into egg product; coat
with crumb mixture. Place seam side down in baking dish.
Bake uncovered 20
minutes. Pour pasta sauce over chicken; sprinkle with mozzarella cheese. Bake
10 to 15 minutes longer or until thermometer inserted in center of chicken
reads 165°F. Remove toothpicks from chicken before eating.
Friday, June 15, 2012
Skin Health
Do Away With Dry Skin
One of the worst things you can do to your appearance is let your skin dry out. Dry skin not only looks flakey and unattractive, but it can also enhance fine lines, making you look older that you are as a result. What's more, severely dry skin can crack and bleed--and leave you susceptible to infection. Make sure you entire skin surface is always hydrated.
Banish Four Skin Concerns with One Blow
Dryness isn't the only problem aging people have with their skin. However, you can help to smooth out rough skin, reduce the appearance of wrinkle, and brighten and even out skin tone with just one simple technique. Exfoliating helps remove dead skin cells, which smoothes out the skin and wrinkles. At the same time, newer skin cells are revealed, which are brighter and healthier looking than the old ones. Now that all your new skin cells have been revealed, your skin's tone will likely even out, too. It's a fantastic way to improve your beauty and youthful appearance in just one or two steps. Just remember to moisturize after you finish.
Overall Skin Help
If you want to make you skin look healthy on the outside, remember to keep yourself healthy on the inside. Eat a healthy diet that is rich in fruits, vegetables, and fish, and drink enough water to stay properly hydrated. You should also consider taking some vitamin supplements to help your body perform tasks that keep skin looking healthy. Make sure you get a combo pill that contains:
All of the above mentioned vitamins can be also used topically for even more dramatic results. Try mixing ascorbic acid powder (vitamin C) with vitamin E oil with pureed cranberries (B vitamins) and carrots (vitamin A) for a homemade skin helper. apply for about 30 mins as often as necessary.
One of the worst things you can do to your appearance is let your skin dry out. Dry skin not only looks flakey and unattractive, but it can also enhance fine lines, making you look older that you are as a result. What's more, severely dry skin can crack and bleed--and leave you susceptible to infection. Make sure you entire skin surface is always hydrated.
Banish Four Skin Concerns with One Blow
Dryness isn't the only problem aging people have with their skin. However, you can help to smooth out rough skin, reduce the appearance of wrinkle, and brighten and even out skin tone with just one simple technique. Exfoliating helps remove dead skin cells, which smoothes out the skin and wrinkles. At the same time, newer skin cells are revealed, which are brighter and healthier looking than the old ones. Now that all your new skin cells have been revealed, your skin's tone will likely even out, too. It's a fantastic way to improve your beauty and youthful appearance in just one or two steps. Just remember to moisturize after you finish.
Overall Skin Help
If you want to make you skin look healthy on the outside, remember to keep yourself healthy on the inside. Eat a healthy diet that is rich in fruits, vegetables, and fish, and drink enough water to stay properly hydrated. You should also consider taking some vitamin supplements to help your body perform tasks that keep skin looking healthy. Make sure you get a combo pill that contains:
- Vitamins B5 and B3
- Vitamin A
- Vitamin C
- Vitamin E
- Zinc
All of the above mentioned vitamins can be also used topically for even more dramatic results. Try mixing ascorbic acid powder (vitamin C) with vitamin E oil with pureed cranberries (B vitamins) and carrots (vitamin A) for a homemade skin helper. apply for about 30 mins as often as necessary.
Wednesday, June 13, 2012
What's on the Fridge-Diet Myths
5 Diet Myths Making You Gain Weight
http://www.doctoroz.com/videos/5-diet-myths-making-you-gain-weight
Diet Myth #1: Diet Soda Helps You Lose Weight
Most diet sodas are lower in calories than regular soda because they don’t use regular sugar. The problem here is the artificial sweeteners, which have been tied to weight gain. Why?
Research shows that artificial sweeteners stimulate taste receptors that sense sweetness in both the esophagus and stomach. Anticipating energy, the pancreas releases insulin, an important hormone for accumulating body fat. At the same time, chemicals are sent to the brain’s satiety center, which becomes confused as to whether or not the body is actually receiving calories.
As your body gets “tricked” by the sugar substitute, you crave more food and become susceptible to overeating in order to feel satisfied. The result? You feel even hungrier and less full, which can lead to weight gain.
Artificial sweeteners are more than 100 times sweeter than natural table sugar – this is cause for concern since naturally sweet foods, like fruits, won’t seem as sweet to a desensitized palate.
Choose a healthier alternative, like a glass of seltzer with lemon or lime, the next time you reach for a refreshment.
Diet Myth #2: The More Calories You Cut, the More Weight You Lose
It may seem counterintuitive, but cutting too many calories from your diet can be bad for your waistline. Because 3500 calories equals about 1 pound of fat, you would need to cut 3500 calories out of your diet each week to lose 1 pound a week. In order to do this, you’d have to cut 500 calories a day to lose 1 pound a week.
The problem with severely restricting diets, however, is that they jolt your body into “starvation mode,” preventing your body from burning unwanted fat. This mechanism, which is thought to have evolved as a defense against starvation, helps the body make the most of the calories it gets from food and drink; the body, in order to keep functioning, then looks to get some of it calories from lean muscle. This results in muscle loss. Less muscle means a slower metabolic rate – and in this case, stalled weight loss.
Diet Myth #3: Pasta Makes You Fat
The problem with pasta is not the pasta itself – it’s more about portions. If you eat too much of anything, and don’t burn it off, your body will store it as fat. So whether it’s bread or pasta or rice, it’s about the volume and extra calories, not about the carbohydrates themselves. Add to that the heavy sauces and high-calorie cheeses, and no wonder pasta has such a bad rap.
They key here is practicing portion control. Pasta is okay in moderation. Dietitians recommend 2 or 3 ounces of uncooked noodles per person – or half of a one-pound box to serve a family of four.
Diet Myth #4: Eating After 8 p.m. Will Make You Put on Weight
There is some truth to this myth. Dr. Oz recommends not eating after 8 p.m. because studies have shown that you are more likely to overeat and misjudge how many calories you consume when you eat late. Fatigue may be to blame here as it may cause you to eat too much of the wrong foods, causing you to put on weight.
However, it’s not the time of day that makes you gain weight – it’s the extra calories! It does not matter when you consume the calories – if you exceed your recommended calorie intake, what you don’t burn will be stored as fat. Always be vigilant of how many calories you consume throughout the day. A healthy woman should consume between 1800-2000 calories a day.
Diet Myth #5: Reduced Fat Foods Are Healthier Alternatives
Fat is one of the things that makes food taste good. When fat is removed from foods, a lot of the flavor is removed as well. To make up for this, extras – like sugars, chemicals and thickeners – are often added to enhance the flavor and texture of these foods. These additives can be far worse for you and sometimes just as fattening as full-fat food. Additionally, “low-fat” and “fat-free” doesn’t mean low-calorie. Think about all the additives – they’ve got to turn up somewhere, right? When looking at nutrition labels, keep your eyes peeled for the sources of these calories and think twice about bringing reduced fat foods into your home. Opt for fresh or whole foods – or buy the full-fat food instead, but consume in moderation.
Emerging Research: Small Plates and Dieting
Dieters have been advised to eat from smaller plates in order to limit the amount they eat. Why? Because smaller plates make regular portions look larger. However, new research published in the Journal of Human Nutrition and Dietetics found that plate size had no impact on the calorie consumption of either normal weight or obese individuals. Despite these findings, Dr. Oz still recommends using small plates to help guide you in terms of how much you eat. But use them the right way – a small plate is not an excuse to pile on food vertically or go back for seconds.
http://www.doctoroz.com/videos/5-diet-myths-making-you-gain-weight
Diet Myth #1: Diet Soda Helps You Lose Weight
Most diet sodas are lower in calories than regular soda because they don’t use regular sugar. The problem here is the artificial sweeteners, which have been tied to weight gain. Why?
Research shows that artificial sweeteners stimulate taste receptors that sense sweetness in both the esophagus and stomach. Anticipating energy, the pancreas releases insulin, an important hormone for accumulating body fat. At the same time, chemicals are sent to the brain’s satiety center, which becomes confused as to whether or not the body is actually receiving calories.
As your body gets “tricked” by the sugar substitute, you crave more food and become susceptible to overeating in order to feel satisfied. The result? You feel even hungrier and less full, which can lead to weight gain.
Artificial sweeteners are more than 100 times sweeter than natural table sugar – this is cause for concern since naturally sweet foods, like fruits, won’t seem as sweet to a desensitized palate.
Choose a healthier alternative, like a glass of seltzer with lemon or lime, the next time you reach for a refreshment.
Diet Myth #2: The More Calories You Cut, the More Weight You Lose
It may seem counterintuitive, but cutting too many calories from your diet can be bad for your waistline. Because 3500 calories equals about 1 pound of fat, you would need to cut 3500 calories out of your diet each week to lose 1 pound a week. In order to do this, you’d have to cut 500 calories a day to lose 1 pound a week.
The problem with severely restricting diets, however, is that they jolt your body into “starvation mode,” preventing your body from burning unwanted fat. This mechanism, which is thought to have evolved as a defense against starvation, helps the body make the most of the calories it gets from food and drink; the body, in order to keep functioning, then looks to get some of it calories from lean muscle. This results in muscle loss. Less muscle means a slower metabolic rate – and in this case, stalled weight loss.
Diet Myth #3: Pasta Makes You Fat
The problem with pasta is not the pasta itself – it’s more about portions. If you eat too much of anything, and don’t burn it off, your body will store it as fat. So whether it’s bread or pasta or rice, it’s about the volume and extra calories, not about the carbohydrates themselves. Add to that the heavy sauces and high-calorie cheeses, and no wonder pasta has such a bad rap.
They key here is practicing portion control. Pasta is okay in moderation. Dietitians recommend 2 or 3 ounces of uncooked noodles per person – or half of a one-pound box to serve a family of four.
Diet Myth #4: Eating After 8 p.m. Will Make You Put on Weight
There is some truth to this myth. Dr. Oz recommends not eating after 8 p.m. because studies have shown that you are more likely to overeat and misjudge how many calories you consume when you eat late. Fatigue may be to blame here as it may cause you to eat too much of the wrong foods, causing you to put on weight.
However, it’s not the time of day that makes you gain weight – it’s the extra calories! It does not matter when you consume the calories – if you exceed your recommended calorie intake, what you don’t burn will be stored as fat. Always be vigilant of how many calories you consume throughout the day. A healthy woman should consume between 1800-2000 calories a day.
Diet Myth #5: Reduced Fat Foods Are Healthier Alternatives
Fat is one of the things that makes food taste good. When fat is removed from foods, a lot of the flavor is removed as well. To make up for this, extras – like sugars, chemicals and thickeners – are often added to enhance the flavor and texture of these foods. These additives can be far worse for you and sometimes just as fattening as full-fat food. Additionally, “low-fat” and “fat-free” doesn’t mean low-calorie. Think about all the additives – they’ve got to turn up somewhere, right? When looking at nutrition labels, keep your eyes peeled for the sources of these calories and think twice about bringing reduced fat foods into your home. Opt for fresh or whole foods – or buy the full-fat food instead, but consume in moderation.
Emerging Research: Small Plates and Dieting
Dieters have been advised to eat from smaller plates in order to limit the amount they eat. Why? Because smaller plates make regular portions look larger. However, new research published in the Journal of Human Nutrition and Dietetics found that plate size had no impact on the calorie consumption of either normal weight or obese individuals. Despite these findings, Dr. Oz still recommends using small plates to help guide you in terms of how much you eat. But use them the right way – a small plate is not an excuse to pile on food vertically or go back for seconds.
What's on the Fridge-Portions
Controlling Portion Sizes
It seems like everything these days is "super-sized." Cutting back on sugar, fat, and calories can be as simple as watching your portion sizes, especially of foods high in fat and sugar.
Eating smaller portions of food is one of the easiest ways to cut back on calories - but it can also be one of the most challenging, with the current trend of super-sizing. Huge portions, all-you-can-eat-buffets, and extra-large "single servings" of chips, candy bars, and other snack foods can lead to overeating.
How do you know a reasonable portion of food when you see it? Visualize the objects mentioned below when eating out, planning a meal or grabbing a snack. For example, the amount of meat recommended as part of a healthy meal is 3 to 4 ounces - it will look about the same size as a deck of cards.
The look of normal portion sizes:
1 oz meat = size of a matchbox
3 oz meat = size of a deck of cards or a bar of soap (the recommended portion for a meal)
8 oz meat = size of a thin paperback book
1 medium potato = size of a computer mouse
Even some bagels have become super-sized, which gives this reasonably healthy breakfast item a high calorie count. Bakeries and grocery stores often carry jumbo bagels that measure 4 1/4 inches across and contain 300 to 400 calories each a regular 3 inch diameter bagel has about 150 calories.
To eat smaller portions try the following ideas:
When eating out:
The American Cancer Society (ACS) recommends at least 2 1/2 cups of fruits and vegetables each day to help prevent cancer. Substitute low calorie, high-fiber fruits and vegetables for higher calorie foods and snacks - it will help you get the fruits and vegetables you need, feel full, and save on calories!
It seems like everything these days is "super-sized." Cutting back on sugar, fat, and calories can be as simple as watching your portion sizes, especially of foods high in fat and sugar.
Eating smaller portions of food is one of the easiest ways to cut back on calories - but it can also be one of the most challenging, with the current trend of super-sizing. Huge portions, all-you-can-eat-buffets, and extra-large "single servings" of chips, candy bars, and other snack foods can lead to overeating.
How do you know a reasonable portion of food when you see it? Visualize the objects mentioned below when eating out, planning a meal or grabbing a snack. For example, the amount of meat recommended as part of a healthy meal is 3 to 4 ounces - it will look about the same size as a deck of cards.
The look of normal portion sizes:
1 oz meat = size of a matchbox
3 oz meat = size of a deck of cards or a bar of soap (the recommended portion for a meal)
8 oz meat = size of a thin paperback book
1 medium potato = size of a computer mouse
Even some bagels have become super-sized, which gives this reasonably healthy breakfast item a high calorie count. Bakeries and grocery stores often carry jumbo bagels that measure 4 1/4 inches across and contain 300 to 400 calories each a regular 3 inch diameter bagel has about 150 calories.
To eat smaller portions try the following ideas:
When eating out:
- Choose a regular single hamburger at your favorite fast food stop instead of the larger burger or the double burger.
- Have the small fries instead of the super-sized.
- Order a small soda, or even better, drink water.
- Share an entree with a friend when you go to a restaurant.
- Ask for half your meal to be packed for you and eat it for lunch the next day.
- Don't eat from the bag. When snacking, place a few chips, crackers, or cookies in a bowl to keep from over eating.
- Buy single portions of snack foods so you're not tempted by the whole bag of box.
- Like butter and sour cream on your baked potato? Mayonnaise and cheese on your sandwich? Cream cheese on your bagel? Use half the amount you usually do - and save even more calories by using low-fat varieties.
The American Cancer Society (ACS) recommends at least 2 1/2 cups of fruits and vegetables each day to help prevent cancer. Substitute low calorie, high-fiber fruits and vegetables for higher calorie foods and snacks - it will help you get the fruits and vegetables you need, feel full, and save on calories!
Tuesday, June 12, 2012
Office Health Tip
If you hate to stretch before a workout, you're in good company--it's boring and burns time. But as you get older, musculoskeletal imbalances become progressively worse. Our dominant daily position is sitting, and that hunched-over-the-desk posture creates imbalances resulting in a rounded-shoulder, slump-backed "old-lady slouch" more typical of much older people. Compounding it are strong chest muscles pulling everything forward--and belly fat adding to the imbalance. Best prevention? Stretch! Every 20 minutes, stand for 20 seconds and shake things out. Every 2 hours, do a few genuine stretches.
The Healthy Vacation Guide
Vacation season is here! You deserve a break, after spending the last few months becoming a fitter, healthier you, right? While vacation is a time to relax and take a break from work, stress, and the usual routine, it shouldn’t be a break from your healthy habits.
With a little planning, you can enjoy your vacation and still maintain your current weight and fitness level. Whatever your plans – a family road trip, a tropical cruise, a sightseeing tour, or relaxing on the beach – you can avoid packing on those dreaded vacation pounds by packing some healthy foods and workout gear instead.
Roadies
If you’re traveling by car, you’ve already spent a lot of time planning your course. We all want to make good time, but it’s also important to schedule several breaks into your itinerary, especially if you have kids:
Despite appearances – a plethora of fast foods, snacks and lots of sitting around – flights and airports offer plenty of nutritious food and opportunity for activity, if you know where to look:
Cruises offer so many opportunities for fun and exploring. But they are also known for their rich, gourmet food that is available round the clock. You don’t have to totally deprive yourself to stay in shape. Moderation, along with participation in the many opportunities that cruises offer for fitness, will keep you sailing smoothly:
As the demand for healthy eating and exercising rises, hotels are responding to their guests. There’s no reason not to work out or eat right just because you’re away from home. Calling ahead and working with the concierge will help you find all the things you need to make your vacation a healthy one:
It’s worth the time it takes to plan ahead for a healthy trip, but be realistic. You probably won’t lose weight on vacation, but maintenance is possible. Remember, vacation (like exercise) should be fun! Try new things, sightsee on foot, go rock climbing or surfing, and definitely enjoy the good food without total deprivation. Being healthy is a lifestyle, not a quick fix. So, follow these tips to return home with plenty of memories and souvenirs, not extra pounds.
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=231
With a little planning, you can enjoy your vacation and still maintain your current weight and fitness level. Whatever your plans – a family road trip, a tropical cruise, a sightseeing tour, or relaxing on the beach – you can avoid packing on those dreaded vacation pounds by packing some healthy foods and workout gear instead.
Roadies
If you’re traveling by car, you’ve already spent a lot of time planning your course. We all want to make good time, but it’s also important to schedule several breaks into your itinerary, especially if you have kids:
- Pack a cooler full of healthy snacks, and even complete meals. Chopped veggies, fresh fruits, bottled water and juice, low-fat yogurt, peanut butter sandwiches, popcorn and pretzels make easy travel fare.
- Don’t skip meals, and try not to go more than 4 or 5 hours without eating. Being famished at mealtime may hinder your ability to make healthy choices and trigger overeating. Plus, constant energy levels will keep you alert at the wheel.
- Avoid eating full meals in the car. Take time to stop, relax and enjoy your meal. This way, you can pay closer attention to your hunger and satiety signals.
- Plan exercise and stretching breaks as well. Just three 10-minute pit stops add up to 30 minutes of activity. Go for a quick jog or walk, stretch and run around with the kids. Back in the car, you’ll be more alert and energetic.
- Avoid coffee and caffeinated drinks. While they do give you a short energy burst, the drop when caffeine wears off can make you even more tired. For stable energy levels, drink plenty of water and eat healthy, whole foods that keep blood sugar levels from spiking and dropping.
- Be wary of fast food and roadside restaurants. If you have no other options, choose the healthiest possible items and keep portion sizes small. One way to avoid excess calories and fat is to hold the mayo, special sauces, cheese and dressings. Also opt for non-breaded items and kid-sized portions.
Despite appearances – a plethora of fast foods, snacks and lots of sitting around – flights and airports offer plenty of nutritious food and opportunity for activity, if you know where to look:
- Try to eat a healthy meal before you arrive. You’ll be less likely to munch on high-calorie snacks just because they’re around or you’re bored.
- If eating in an airport, it’s worth it to spend the time searching out healthy foods. Look for salads, fresh fruit, vegetable-based soups and baked chicken.
- While trekking through the airport, take every opportunity for extra movement. Use the stairs, pass on the people movers and carry your own luggage.
- Instead of sitting around before boarding the plane, use the time to walk. You’ll arrive early enough to fit in 15-20 minutes of walking, so take advantage of it. After all, you’re about to sit for an entire flight.
- Call the airline 48 hours in advance to see if a meal is offered. Typical in-flight dinners can have as many calories (over 1,000) as a fast food meal, and even more fat! Special order a diabetic, low-fat, vegetarian, child, or religious meal. Or, pack your own lunch to ensure you get exactly what you want.
- Flying can easily dehydrate you, so drink plenty of water. Drinking one glass per hour in flight will ward off dehydration and jetlag.
- It’s okay to get up and walk through the aisles a few times when you are feeling antsy during a long flight.
Cruises offer so many opportunities for fun and exploring. But they are also known for their rich, gourmet food that is available round the clock. You don’t have to totally deprive yourself to stay in shape. Moderation, along with participation in the many opportunities that cruises offer for fitness, will keep you sailing smoothly:
- At buffets, fill your plate only once. Load 50% of your plate with vegetables and choose small portions of other foods you want to try.
- If you splurge and eat a rich meal, try to balance it out with a healthy, vegetable meal. Eat lighter the rest of the day.
- If ordering dessert, don’t make it a daily habit. And when you do, split it with someone else.
- Most cruises offer a healthier "spa menu." Order from this when you can. And, when ordering at any meal, be very specific about what you do and do not want. You can omit ingredients and specify how you want something to be cooked (steamed instead of fried).
- Plan for fitness every day. Cruises usually offer complete gyms, aerobics classes, trainers, running tracks and pools. Go dancing in the disco in the evening and play plenty of beach games when docked. Take a morning walk around the track while enjoying the sights and fresh air.
As the demand for healthy eating and exercising rises, hotels are responding to their guests. There’s no reason not to work out or eat right just because you’re away from home. Calling ahead and working with the concierge will help you find all the things you need to make your vacation a healthy one:
- When checking in, refuse the mini-bar key. Not only are the prices outrageous, but the choices are not the healthiest. Instead, find a nearby health food store or grocery and stock up on good-for-you snacks. If your room/floor has a fridge or microwave, you can also get enough foods to prepare healthy meals. If a coffee maker is all you get, buy instant soups or oatmeal and prepare them with the hot water.
- If ordering room service, be specific about what you want, whether or not it is on the menu. Most places will accommodate your healthy requests and substitutions.
- Before leaving home, find out what fitness opportunities the hotel offers. While most will have a pool, others may offer tennis, walking paths, bike rentals and full gyms. Then, pack the appropriate clothes, shoes and gear.
- If your hotel does not have a gym, ask if they are affiliated with a nearby local gym. Many will offer day passes at a discount for hotel guests.
- Ask the concierge about healthy restaurants, markets, parks, trails and maps.
- Design your own hotel room workout. All you need to pack is some lightweight, cheap equipment: resistance bands, a jump rope and a sticky mat. Most bands will come with illustrated exercises. You can also do push-ups, crunches, lunges, squats and triceps dips on a chair.
It’s worth the time it takes to plan ahead for a healthy trip, but be realistic. You probably won’t lose weight on vacation, but maintenance is possible. Remember, vacation (like exercise) should be fun! Try new things, sightsee on foot, go rock climbing or surfing, and definitely enjoy the good food without total deprivation. Being healthy is a lifestyle, not a quick fix. So, follow these tips to return home with plenty of memories and souvenirs, not extra pounds.
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=231
Wednesday, June 6, 2012
Healthy Quote
“Physical fitness is not only one of the most important keys
to a healthy body, it is the basis of dynamic and creative intellectual
activity.”
~John F. Kennedy
~John F. Kennedy
Tuesday, June 5, 2012
Recipe - Mango Quinoa Salad
2 cups cooked quinoa* at room temperature, or chilled
1 14 oz can black beans, drained and rinsed
1 medium mango, peeled and diced
1 red bell pepper, diced
6 green onions, thinly sliced
1 handful chopped cilantro (about 1/2 cup)
4 tablespoon red wine vinegar
3 tablespoons extra virgin olive oil
1-2 tablespoons fresh lime juice
kosher salt
freshly cracked black pepper
*Quinoa can be cooked in water or broth. I suggest using vegetable or chicken broth for enhanced flavor, but plain water works great too.
Place cooked quinoa in a large bowl. Add mango, red pepper, green onion, black beans, and cilantro. In a small bowl combine vinegar, olive oil, and lime juice. Whisk until smooth and pour on top of salad. Toss to combine and add salt and pepper to taste. Chill for at least one hour before serving.
Recipe adapted from Ali Vincent
1 14 oz can black beans, drained and rinsed
1 medium mango, peeled and diced
1 red bell pepper, diced
6 green onions, thinly sliced
1 handful chopped cilantro (about 1/2 cup)
4 tablespoon red wine vinegar
3 tablespoons extra virgin olive oil
1-2 tablespoons fresh lime juice
kosher salt
freshly cracked black pepper
*Quinoa can be cooked in water or broth. I suggest using vegetable or chicken broth for enhanced flavor, but plain water works great too.
Place cooked quinoa in a large bowl. Add mango, red pepper, green onion, black beans, and cilantro. In a small bowl combine vinegar, olive oil, and lime juice. Whisk until smooth and pour on top of salad. Toss to combine and add salt and pepper to taste. Chill for at least one hour before serving.
Recipe adapted from Ali Vincent
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