Diet & Nutrition

Healthy Holidays: Cruising Those Holiday Buffets

Posted by Coach Stacy & Debby Ridgell on December 3, 2012
Posted in: Diet & Nutrition, Physical Activity. Tagged: , , . Leave a comment

Holiday BuffetThey’re delightful.  They’re delicious.  They’re dangerous.

We’re referring of course, to holiday buffets, which are largely responsible for the inevitable weight gain that most of us experience by the end of the holiday season.  In fact, we’ve come to the conclusion that this is why “layering” was invented – so we wouldn’t have to tuck anything in until around the middle of March……

But if, like us, you’re trying to maintain access to your skinny jeans after the first of the year, here are a few tips to keep your waistline in check:

  • If you’re anticipating “stuffing your face” at a weekend party, try stuffing in your workouts during the week.  Every step counts for burning those calories.  You should aim for at least 10,000 steps (or about 5 miles) per day.
  • After a “Big Meal” or similar high calorie event, plan to go for a walk or run – or engage in some other form of cardio. Build a snowman – or, better yet, start a snowball fight!
  • Beware of the office munchies — the cookies, the cake and the candy. If you try one of each, you’ll have taken in an extra 350 calories.
  • Beware of your kids’ holiday programs.  Especially watch out for the punch.  One cup is a whopping 82 calories!  A handful of nuts – 166 calories.  A half of a sugar cookie – 50 calories! Even plain old popcorn is 130 calories per half cup!
  • Don’t go to parties on an empty stomach.  Eat a little before you go so you’re not so tempted with the high calorie party goodies.
  • Liquid calories DO count, and they can add up quickly. One cup of eggnog is 343 calories and 19 grams of fat – 11 grams of saturated fat!
  • Be mindful of your alcohol consumption.  Becoming tipsy stimulates your appetite and weakens your willpower.  Try substituting lower calorie beverages – including water – for booze.  And tune in later this month for some “Best Bets” for holiday drinking.
  • Pace yourself – don’t race through your food.  Remember, you can always go back for more. And keep in mind that anything you eat off your date’s plate counts as calories as well.
  • Survey the spread before digging in.  Strategize your “attack.”
  • If you’re on the “holiday party trail,” attending two or three festivities in one evening, try indulging only in appetizers at the first event, a main course at the second event and desert at the last stop.
  • Don’t socialize with the food.  Mingle with the other guests.
  • Fill up on fruits and veggies first, so you’re not tempted to overindulge in the less healthy choices.  These foods are high in fiber and fill you up faster.
  • If you’re involved in food preparation, look into ways you can substitute healthier ingredients without sacrificing taste.  For example, substitute low-fat milk or cheese for whole milk or cheese.
  • Quality Control is a nice way of saying “I’ll just take a little taste to see if it’s good.”  Remember, broken cookies have the same number of calories as those intact. One single misshapen cookie counts for 156 calories.  And for goodness sakes, don’t lick the spoon!
  • Think about your eating and don’t consume unconsciously.  Ask yourself, “Am I really hungry, or am I bored, anxious, or depressed?”  Eat because you’re hungry.
  • If you’re the host, give the leftovers away so you’re not tempted to indulge later.

So there you have it – a few easy tips to keep “losing weight” off your list of resolutions on New Year’s Day.

Healthy Holidays: Shop ‘til You Drop? Tips for Avoiding Those Pesky Health Hazards at the Mall

Posted by Debby Ridgell on November 28, 2012
Posted in: Diet & Nutrition, Physical Activity. Tagged: , , . 1 Comment

Anyone acquainted with Coach Stacy knows she has four great passions in life:  Fitness, family, friends, and….um…shopping.  That’s right.  The woman never met a mall she didn’t like.  Unfortunately, this is not a passion I share with Coach.  I find shopping tedious and malls downright wearisome – particularly this time of year.  It’s hard to say what’s more annoying – the crowds, the muzak, or the germs.   So I tend to avoid it all – get my Christmas shopping done early and then relax and enjoy the ambience.

But if you, like millions of others, will be trolling the malls, box stores and strip centers in the coming weeks, here is some sound advice for avoiding the most common health hazards, along with some tips for adding a little fitness while holiday shopping this season:

  1. Fight germs head-on.  It’s rather gross to think about – and I don’t want to dash your holiday spirit – but if you want to stay healthy this holiday season, you need to think of the mall as a giant petri dish for germs and bacteria.  Most surfaces are suspect – checkout counters, escalator handrails, door handles, food court tables, restroom fixtures, and even hangers.  And beware of gadgets!  That iPad Mini and Nook you’ll be manhandling are teaming with germs.  So prepare to do battle by arming yourself with a small bottle of hand sanitizer or envelope of disinfecting wipes – and slather on the anti-bacterials early and often.
  2. Step away from the germs.  Unfortunately one of the germiest aspects of mall shopping is the air.  And while you can’t realistically avoid breathing the air, you can dodge the air that you know is problematic.  Coach Stacy taught me this maneuver.  There you are, walking lock step with the rest of the spending herd when suddenly the shopper in front of you begins coughing or sneezing.  The maneuver?  Why, step away, rather than into the germs.  If you can’t step away, hold your breath until you’re safely past the trajectory.  Sounds gross, I know, but it’s effective.  And while you’re at it, do your fellow shoppers a favor – cough or sneeze into the crook of your arm so as to avoid sharing your germs with others.
  3. Hands off – your face, that is.  While out and about, avoid touching your eyes, nose and mouth with your hands to reduce the chances of passing cold and flu germs into your body.
  4. Forego the food court, if at all possible.  It’s hard to determine which is worse for you – the junk food or the germs.  But if you absolutely can’t avoid the food court, walk directly past Cinnabon and Hot Dog on a Stick.  Opt instead for healthier fare:
  • Subway’s 6” Turkey Breast Sandwich (220 calories, 3 g saturated fat)
  • Wendy’s Grilled Chicken Go Wrap (260 calories, 3.5 g saturated fat)
  • McDonalds’ Premium Caesar Salad with Grilled Chicken (220 calories, 3 g saturated fat)

AND:

  • Avoid sugary, high-fat drinks, as they’re empty calories with no nutritional value.
  • Don’t eat food directly off a food court table.

Now, while you’re busy dodging germs and calorie-laden fast foods, try adding some steps and strength moves to your shopping expedition.  The easiest way to “fit” exercise into your outing is by walking.  Instead of circling the parking lot endlessly in search of a primo spot, park on the perimeter and walk the extra distance into the mall – but only if doing so is safe.  Then, if time allows, add a lap or two around the mall.  2,000 steps is roughly one mile – and the average person burns 90-150 calories per mile walked.  While you’re at it, eschew the escalator and elevator and opt for the stairs instead.  They’re great for calorie burn because of the vertical element.

And if your shopping expedition is taking the place of your gym circuit, try these strength moves:

  • Bag Biceps:  Do bicep curls with your shopping bags – 20 reps for lighter bags, 15 for heavier bags.
  • Calf Raises:  Stand with your feet flat, shoulder width, and abs pulled in.  Raise your heels up off the floor so that you’re on your tiptoes for a few seconds, then lower your heels.  For a slightly harder move, raise only one heel at a time.

Now, some of you wouldn’t be caught dead doing these moves in public.  But when I first started working with Coach Stacy, she once made me lunge to the car at the end of a trip to the mall.  Mortified, and thighs burning, I pulled out of our parking space only to spy two other ladies playing a little copy cat and lunging from their space to the mall entrance.

“Well, whadya know,” Coach remarked.  “We’re fit-shopping trendsetters.”

Whether you’re setting trends or just trying to avoid illness, follow some of these tips for a fit and healthy holiday season.

Got Turkey? 4 Healthy Recipes for That Leftover Bird

Posted by Debby Ridgell on November 24, 2012
Posted in: Coach's Kitchen, Diet & Nutrition. Tagged: , . 1 Comment

Have you already grown weary of leftover turkey sandwiches?  Here are four healthy and delicious ways to prepare those 14 pounds of leftover turkey meat.

Turkey Tetrazzini (a favorite from my childhood – from www.eatingwell.com)

2 TBS extra-virgin olive oil, divided

1 lb. turkey breast cutlets, ¼ in. thick

2 ½ cups sliced mushrooms, (about 8 ounces)

3 TBS all-purpose flour

1 cup reduced-sodium chicken broth

¼ cup dry sherry

1 cup low-fat milk

2/3 cup frozen peas, thawed

½ cup chopped jarred roasted red peppers

¼ cup shredded Parmesan cheese

Freshly ground pepper, to taste

  1. Heat 1 TBS oil in a large nonstick skillet over medium-high heat.  Add turkey and cook until lightly golden, 2-3 minutes per side.  Transfer to a plate and cover to keep warm.
  2. Heat the remaining 1 TBS oil in the pan.  Add mushrooms and cook, stirring often, until browned, 4-6 minutes.  Sprinkle with flour; stir to coat.  Stir in broth and sherry; bring to a simmer.  Continue simmering, stirring constantly, until the mixture is slightly reduced, 1 to 2 minutes.  Add milk, peas and peppers; return to a simmer, stirring often.  Cook until thick and slightly reduced, about 2 minutes.  Stir in Parmesan and pepper.  Return the turkey and any accumulated juices to the pan, turn to coat with sauce and cook until heated through, 1 to 2 minutes.

Yields 4 servings.

Per serving: 330 calories, 10 g fat (2 g sat), 54 mg cholesterol, 18 g carbohydrates, 38 g protein, 2 g fiber, 452 mg sodium, 234 g potassium

———————————————-

Jack Quesadillas with Cranberry Salsa (from www.cookinglight.com)

Salsa

1 cup whole-berry cranberry sauce

¼ cup chopped fresh cilantro

2 TBS chopped green onions

1 TBS fresh lime juice

½ teaspoon ground cumin

1 Anjou pear, cored and finely diced

1 jalapeño pepper seeded and minced

Quesadillas

Cooking spray

¼ cup (2 in. thick) slices green onions

1 cup (4 ounces) shredded Monterey Jack cheese with jalapeño peppers

8 (8-inch) flour tortillas

2 cups chopped cooked turkey

½ cup fat-free sour cream

To prepare salsa, combine first 7 ingredients.  Cover and chill.

To prepare quesadillas, heat a large nonstick skillet over medium-high heat.  Coat pan with cooking spray.  Add ¼ cup sliced onions to pan; sauté 3 minutes or until tender.  Remove onions from pan; reduce heat to medium.  Sprinkle 2 TBS cheese over each of 4 tortillas.  Top each cheese-covered tortilla with one fourth of onions, ½ cup turkey, 2 TBS cheese, and 1 tortilla.

Recoat pan with cooking spray.  Add 1 quesadilla to pan; cook 2 minutes on each side or until lightly browned and cheese melts.  Repeat with remaining quesadillas.  Cut each quesadilla into 6 wedges.  Serve with cranberry salsa and sour cream.

Yields 8 servings

Per serving: 356 calories, 9.7 g fat (4.2 saturated), 19.4 g protein, 47.8 g carbohydrates, 3 g fiber, 42 mg cholesterol, 372 mg sodium

———————————————–

Leftover Turkey Chili/Stew (from http://cheaphealthyood.blogspot.com)

1 TBS olive oil

1 onion, chopped

2 cloves garlic, minced

1 to 1 ½ lbs. leftover turkey, cut into ½ in chunks

21 ounces diced tomatoes

1 14-ounce can kidney beans, liquid included

1 14-ounce can black beans, liquid included

1 TBS dried oregano

1 TBS dried basil

1 ½ TBS chili powder

2 tsp cumin

Dash of cayenne pepper

1 TBS red wine vinegar

Salt and pepper to taste

Over medium heat, sauté the onion and garlic in the olive oil until soft.  Add the turkey and cook just long enough so it’s warm.  Add the tomatoes, beans, oregano, basil, chili powder, cumin, cayenne pepper, and red wine vinegar.  Stir.  Turn heat to low, cover, and simmer for 45-50 minutes.  Remove cover and let liquid reduce for 15-20 minutes.  If necessary, season to taste.  Serve with grated cheddar (optional).

Yields 6 servings

Per serving: 327 calories, 10.6 g fat

———————————————–

Turkey Lasagna (from www.health.com)

2 TBS vegetable oil

1 ¼ cups chopped onion

¾ cup chopped green bell pepper

1 (8 ounce) package presliced mushrooms

1 garlic clove, minced

10 ounces chopped turkey breast

1 tsp dried Italian seasoning

1 (26 ounce) bottle tomato-basil pasta sauce (such as Bertoli)

¼ cup (1 ounce) grated fresh Parmesan cheese

½ tsp salt

¼ tsp black pepper

2 large eggs, lightly beaten

1 (16 ounce) carton fat-free cottage cheese

Cooking spray

8 cooked lasagna noodles

1 cup (4 ounces) shredded part-skim mozzarella cheese

Preheat oven to 350°.  Heat oil in a large skillet over medium-high heat; add onion, bell pepper, mushrooms, and garlic.  Sauté 5 minutes or until tender.   Add turkey; cook 10 minutes, stirring frequently.  Stir in seasoning and sauce.  Reduce heat to medium; simmer 10 minutes, stirring occasionally.  Combine Parmesan, salt, black pepper, eggs and cottage cheese.  Spread 1 cup turkey mixture in bottom of a 13 X 9-inch baking dish coated with cooking spray.  Arrange 4 noodles over turkey mixture; top with half of Parmesan mixture and 2 cups turkey mixture.  Repeat layers, ending with turkey mixture.  Sprinkle with mozzarella.  Bake at 350° for 45 minutes.  Let stand 15 minutes.

Yields 9 servings

Per serving: 283 calories, 8.7 g fat (2.8 g saturated), 21.2 g protein, 28.5 g carbohydrates, 6.9 g fiber, 73 mg cholesterol, 838 mg sodium

Don’t Let Thanksgiving Weigh You Down

Posted by Debby Ridgell on November 20, 2012
Posted in: Coach's Kitchen, Diet & Nutrition, Physical Activity. Tagged: , , . Leave a comment

For many people, Thanksgiving is the most extravagant food-fest of the entire year.  Dinner alone typically represents 3,000-4,500 calories – double or three times the calories usually consumed in an entire day.  And for some, Thanksgiving is only the kick-off to a six-week marathon of holiday feasts and parties that results in an average weight gain of approximately one to three pounds before New Year’s Day.  One to three pounds, you ask?  What’s the harm in a few extra pounds?  The harm is derived from the fact many of us NEVER lose those few pounds; they tend to accumulate year after year.

But a little planning can go a long way in helping you avoid that dreaded weight gain during the holiday season.  And here are Ten Tips for kicking the season off with a healthier Thanksgiving:

  1. Indulge – don’t deny; but don’t lose control either.  Balance and moderation is key.  You might consume a few more calories on Thanksgiving Day, but if you consume slightly fewer on other days of the week, it will even itself out.  Thanksgiving should be enjoyed.
  2. Avoid “portion distortion.”  Go ahead and enjoy the food, but mind how much you spoon out.
  3. Pace yourself!  Remember that it takes time for the brain to register that the stomach is full.  So slow down, chew a lot, and take time to catch up with your family and friends between bites.
  4. Go ahead and veg out!  Enjoy some fresh crudités and low-fat dip before the meal, and then fill half your plate with fresh, steamed veggies during the meal.  Veggies are loaded with vitamins and anti-oxidants and they’re low in calories.  And keep in mind that the more colors you eat, the more vitamins you get, so spoon out lots of carrots, green beans, squash, beets, broccoli, and cauliflower.
  5. Don’t fast earlier in the day.  Skipping breakfast and lunch will cause you to overeat high-fat, calorie-laden foods later in the day.
  6. Opt for the white meat of the turkey and avoid the skin.  Turkey breast is an excellent source of lean protein and only contains 45 calories per slice.  The dark meat and skin are higher in both fat and calories.
  7. Hydrate throughout the day and during the meal.  Drinking lots of water will help you feel satiated without the added calories.
  8. Eat smart with healthy substitutions:
  • Try fresh or frozen cranberries instead of canned.
  • Stuffing mixes from the box are generally lower in calories than their homemade counterparts – not to mention the fact that cooking stuffing inside the turkey tends to dry the meat out.
  • Prepare the mashed potatoes and butternut squash with skim milk, low-fat buttermilk or low-sodium chicken stock for a burst of flavor without the added fat and calories.
  • Ditch the marshmallows and cut down on the butter in your sweet potato casserole.  Substitute honey, a little brown sugar and pecans for a side dish with half the calories of traditional sweet potato casserole.
  • For veggie dips, use low-fat Greek yogurt instead of sour cream for less fat and more protein.

9. Dodge the dessert disasters.  If you simply have to have dessert, choose well.  Apple and pumpkin pie tend to be lower in fat and calories than pecan or chocolate cream.  Or opt for a delicious low-fat, low-calorie chocolate or pumpkin parfait for a sweet and satisfying end to your meal.

10. Move!  Take a walk after the big meal – two miles (or an extra 4,000 steps) will help you burn off 200 of the calories you’ll have eaten.  Involve your whole household.  Try organizing a game of touch football or break out the Wii Sports Resort.  Or burn the calories and give back to your community at the same time by participating in your local Turkey Trot.  These short, fun runs can be found nationwide – they’re perfect for revving up your metabolism, and proceeds from the races typically go to various charitable organizations.

So there you have it.  A little proactive planning will help you avoid a lot of extra weight gain this turkey day and throughout the holiday season.  Have a Happy Thanksgiving, everybody!

Best Bets: Halloween Candy

Posted by Debby Ridgell on October 30, 2012
Posted in: Diet & Nutrition. Tagged: , , . 1 Comment

For many of us, the scariest part of Halloween is the heightened potential for calorie overload.  Of course, the best defense is a strong willpower.  But if you’re sensing your defenses weakening, your best bet is to buy and eat candy that is not terribly high in calories, fat, and sugar.  Unfortunately, that’s something of a tall order where typical Halloween treats are concerned.  Here are some of your best bets for Halloween candy:

For Nutty Candy

Choose:

Snickers Fun Size

80 calories; 1.5 g. saturated fat; 8 g. sugar

Avoid:

Baby Ruth Fun Size

85 calories; 2.3 g. saturated fat; 10 g. sugar

Candy Pieces

Choose:

Reese’s Pieces Snack Size

67 calories; 2.7 g. saturated fat; 7.3 g. sugar

Avoid:

M&Ms Peanut Fun Size

90 calories; 1.8 g. saturated fat; 9 g. sugar

Wafery/Cookie Bars

Choose:

Kit Kat Snack Size

70 calories; 2.3 g. saturated fat; 7 g. sugar

Avoid:

Twix Fun Size

80 calories; 3 g. saturated fat; 8 g. sugar

Caramel Candy Pieces

Choose:

Milk Duds Snack Size

53 calories; 1.2 g. saturated fat; 9 g. sugar

Avoid:

Rolo Snack Pack

80 calories; 2.5 g. saturated fat; 11 g. sugar

Gummy Candy

Choose:

Sour Patch Kids Mini Bag

50 calories; 0 g. saturated fat; 10 g. sugar

Avoid:

Dots Mini Box

70 calories; 0 g. saturated fat; 11 g. sugar

Fruity Candy

Choose:

Starburst Fun Size

40 calories; .8 g. saturated fat; 6 g. sugar

Avoid:

Skittles Fun Size

60 calories; .7 g. saturated fat; 11 g. sugar

Hard Tart Candy

Choose:

Smarties

25 calories; 0 g. saturated fat; 6 g. sugar

Avoid:

Nerds Mini Box

50 calories; 0 g. saturated fat; 12 g. sugar

Chewy Candy

Choose:

Wonka Mini Laffy Taffy

30 calories; .3 g. saturated fat; 4.2 g. sugar

Avoid:

Sugar Daddy

53 calories; .2 g. saturated fat; 8 g. sugar

Mixed Candy Bars

Choose:

3 Musketeers Fun Size

63 calories; 1.3 g. saturated fat; 10 g. sugar

Avoid:

Butterfinger Fun Size

85 calories; 1.8 g. saturated fat; 8.5 g. sugar

and

Reese’s Peanut Butter Cup Snack Size

110 calories; 2.5 g. saturated fat; 11 g. sugar

Sugary Candy Pieces

Choose:

Brach’s Candy Corn Fun Size Bag

53 calories; 0 g. saturated fat; 11.7 g. sugar

Avoid:

Sugar Babies Snack Size

80 calories; 0 g. saturated fat; 15 g. sugar

Despite all your good intentions, it’s challenging trying to avoid diet derailment this time of year.  Here are a few tips for avoiding weight creep from Halloween candy this year:

  1. Purchase candy you don’t like – then you’ll be less likely to eat it.
  2. Proactively manage your hunger so that you don’t experience hunger pangs.  Keep healthy finger foods and snacks readily available both at home and at work so that you’re reaching for those almonds or apple slices instead of the Snack Size Snickers.  Eat a good, healthy breakfast and lunch, and in between meals sip on a low cal beverage like tea.
  3. Hide the candy – out of sight = out of mind.
  4. Remember Coach Stacy’s mantra:  Everything in moderation.  Enjoy one piece of your favorite candy – eat it slowly and savor every bite.
  5. Schedule a little extra physical activity to help burn off candy calories.

Flu Fighters: Top Ten Immune Boosting Foods

Posted by Debby Ridgell on October 25, 2012
Posted in: Diet & Nutrition. Tagged: , , . 1 Comment

The days are getting shorter, the air has turned crisp and the trees are all but bare.  Autumn has, indeed, arrived, along with our increasing susceptibility to colds and flu.  Coach Stacy has provided a Ten Step Prevention Game Plan for avoiding illness – including a well balanced diet.  But believe it or not, there are foods you can eat that actually help prevent the onset of colds or the flu by boosting your immunity:

  1. Citrus Fruits and Berries:  Oranges, grapefruit, strawberries, blueberries, kiwi and papaya – they’re all packed with immune-boosting Vitamin C, which is a powerful antioxidant that helps increase the production of white blood cells, your body’s first defense in fighting disease.
  2. Leafy Green Vegetables:  These contain Vitamin E, which is an antioxidant that promotes the production of bacteria fighting B-cells.  Eat a lot of spinach, kale and broccoli to ward off cold and flu germs.
  3. Salmon:  Coldwater fish such as salmon and mackerel are excellent sources of omega 3 fatty acids, which are great for heart health, but also for strengthening cell membranes against attacking germs.
  4. Pumpkin Seeds and Sunflower Seeds:  Both types of seeds are all-around healthy snacks and toppings, when eaten in moderation.  In addition, pumpkin seeds contain beta carotene, which is converted into Vitamin A, which assists those infection-fighting white blood cells.  Sunflower seeds are packed with Vitamin E, a fat-soluble antioxidant and immune booster.
  5. Yogurt: Live active cultures contain probiotics (the good kind of bacteria) which play a huge role in keeping harmful bacteria out of the gut.  One serving of organic or plain yogurt per day will serve to improve immune function in most people.
  6. Sweet Potatoes and Carrots: Served cooked or raw both of these vegetables contain Vitamin A, which plays a strong role in immune defense, but also assists the liver in flushing out harmful toxins from the body.
  7. Mushrooms: Try tossing a handful of these in your salad or stir-fry a couple of times per week.  Mushrooms contain selenium which helps your white blood cells fight bacteria and infections.
  8. Garlic:  Not only does garlic enhance the flavor of many dishes, but it also acts as a powerful antioxidant.  Garlic is composed of the sulfur-containing compounds allion and allicin, which serve to literally “stink out” various infections.
  9. Tea:  Drink tea daily to strengthen the body’s immune defense system.  Tea contains catechins, which combat free radicals.
  10. Lean Beef and Pork:  Not only does their protein serve as building blocks for bones, muscles and blood, these meats also contain iron and zinc, both of which help the immune system function optimally.

So there you are – ten flu fighters to keep you healthy and vibrant all winter long.  Eat ‘em up!

Health-e Apps: Food + Educate = Fooducate

Posted by Debby Ridgell on October 18, 2012
Posted in: Diet & Nutrition, Health-e Apps. Tagged: , , . Leave a comment

Here’s a handy little app – and perfect for those who want to eat healthier, without the rigors and pitfalls of a structured diet.  Fooducate will help you lose weight and improve your overall health simply by making better food choices.

Get the app on your iPhone or Android, then head to the supermarket and start scanning product barcodes.  Fooducate will assign each product a letter grade then translate its food label, outlining the products’ nutritional hazards and highlights – such as trans fats, artificial colors or flavors, and added sugars – as well as the realities of its calories per serving.  Then – and here’s the cool convenience perk – Fooducate offers better product options, which you’ll find right there in the same grocery aisle.

Users like the fact that Fooducate rates processed and packaged foods which, for better or worse, are staples in most of our daily diets.  Recently chosen by Apple as the best health app of the year, Fooducate also won First Place for the Nutrition/Healthy Eating category in the Surgeon General’s 2012 Healthy Apps Challenge.

Download the app today to “healthify your supermarket choices.”

An Apple a Day? 10 Good Reasons Why

Posted by Debby Ridgell on October 5, 2012
Posted in: Diet & Nutrition. Tagged: , . Leave a comment

Everyone’s familiar with the adage, “An apple a day keeps the doctor away.”  While the origins of the proverb are not exactly clear, it’s a widely known fact that a diet rich in fresh fruits and vegetables reduces the risk factors of numerous diseases and increases the odds of overall good health.  But why apples in particular?

Until relatively recently I was never big on apples.  I didn’t care for the texture of the Red Delicious variety and Granny Smiths were just too tart.  Then, a couple of years ago, Coach Stacy invited me to an impromptu apple tasting that featured sample slices from more than a dozen different apple selections.  That was the day I found my “apple groove,” so to speak, and have been starting each day with an apple ever since – mainly because it’s a delicious and satisfying treat – but the health benefits of my daily apple are alluring as well.  Here are 10 good reasons for my apple-a-day habit:

  1. Apples are low in calories, but satisfying.  An average, medium sized apple is roughly 80 calories and will stave hunger off for most people for at least two hours.
  2. Those 80 calories contain no saturated fats, sodium or cholesterol. 
  3. Apples are high in the B-complex vitamins riboflavin, thiamine and pyridoxine which work to stabilize the body’s metabolism.
  4. Eating an apple before exercise boosts your endurance – hence you’ll be able to work out harder and longer.
  5. Apples are high in the antioxidant Quercitin which is known to increase the strength of the neuron connections in the brain, thereby decreasing age-related deterioration of mental function.  Quercitin also boosts immunity and is a natural antihistamine.
  6. Apples stimulate the production of saliva, which helps to reduce bacterial levels and tooth decay.
  7. The fiber in apples helps ease the symptoms of irritable bowel syndrome, including constipation and diarrhea, as well as abdominal bloating and pain.  The fiber can either absorb extra water to slow things down or keep waste moving when your system is backed up.
  8. Apples are rich in flavonoids and phenolic compounds which help combat the damaging effects of free radicals, and thus protect against various cancers and infectious diseases.
  9. People who eat apples regularly are significantly less likely to develop Type 2 diabetes.
  10. Apples are healthy food for the heart.  Their skin helps slow down the buildup of plaque in the arteries, thus lowering the chances of the development of coronary artery disease.

There you have it – 10 good reasons to start an apple-a-day regimen.  In fact, don’t stop at one!  And be sure to weigh in on the apple poll below and tell us which apple is your favorite.

Best Bets – Eating Out

Posted by Debby Ridgell on September 6, 2012
Posted in: Diet & Nutrition. Tagged: , , . 4 Comments

Now that September’s here many of us are ratcheting things back up again.  Summer vacation is all but a memory; school and work are already demanding and time, once again, is tight.  For me, that usually means it’s time to eat out, often an interesting proposition when Coach Stacy’s along for the ride.  She has a peculiar sixth sense about restaurant food and she’s not at all shy about sharing it.  After a recent business meeting we stopped at Ted’s Montana Grill for a quick dinner and this is how that played out:

Waiter:  “Hi, my name is Steve and I’ll be taking care of you today.  Can I start you off with some drinks?”

Me:  “I’ll have a Big Sky Lemonade.”

Coach: “Ridge, you sure you want to drink that?”

Me: “Umm…..”

Coach: “There are two kinds of liquor in that drink.  You don’t want to drink all your calories today.  We’ll have two iced teas.  And we’re in a bit of a hurry, so we’ll go ahead and order our food now too, if that’s okay.”

Waiter: “Sure, whenever you’re…..”

Coach:  “I’ll have the Skinny Dip, medium rare, and no bun.  And could you also bring a side of ranch dressing?”

Waiter: “Absolutely, and for you miss?”

Me:  “I’ll have the Snowcrest Chicken Sandwich with a side of fries.”

Coach: “Ridge, you sure you want to eat that?”

Me: “Umm….”

Coach:  “She’ll have the Bison Tenderloin Filet, medium rare, and the Roasted Asparagus.”

Waiter:  “Absolutely, I’ll have that right up for you.”

Turns out Coach was right.  My Big Sky Lemonade would have cost me 260 calories as opposed to my iced tea, which had no calories.  My Snowcrest Chicken Sandwich and fries?  A whopping 1,518 calories vs. the Bison Filet and asparagus, which tallied 605 calories.  Uncanny, yes?

Whether you opt for fast food or fare that is slightly more upscale, here are some Best Bets as featured in Eat This, Not That: Restaurant Survival Guide – a few menu options to choose, others to avoid and several which, if consumed, you’d need to run a half marathon to work the calories off.

 

@ Arby’s

Choose:

Bacon, Egg & Cheese Croissant

378 calories, 25 g fat (12 g saturated), 850 mg sodium

Avoid:

Ham, Egg, & Cheese Wrap

575 calories, 31 g fat (10 g saturated, 1 g trans), 2,005 mg sodium

@ Burger King

Choose:

Chicken Tenders

400 calories, 21 g fat (4 g saturated), 920 mg sodium

Avoid:

Tendercrisp Chicken Sandwich

800 calories, 46 g fat, (8 g saturated, .5 g trans), 1,640 mg sodium

@ McDonald’s

Choose:

McDouble

390 Calories, 19 g fat (8 saturated, 1 g trans), 920 mg sodium

Avoid:

Angus Deluxe

750 calories, 39 g fat (16 g saturated, 2 g trans), 1,700 mg sodium

@ Olive Garden

Choose:

Herb Grilled Salmon

510 calories, 26 g fat (6 saturated), 760 mg sodium

Avoid:

Chicken Scampi

53 g fat, (22 g saturated), 1, 880 mg sodium

@ P.F. Chang’s

Choose:

Pan –Fried Peking Dumplings

372 calories, 20 g fat (4 g saturated), 860 mg sodium

Avoid:

Chang’s Chicken Lettuce Wrap

1,288 calories, 24 g fat (4 g saturated) 1,388 mg sodium

@ Chipotle

Choose:

Steak Salad (with black beans, cheese, and green tomatillo salsa)

435 calories, 16 g fat (7 g saturated), 985 mg sodium

Avoid:

Vegetarian Burrito (with black beans, cheese, guacamole, and red tomatillo salsa

830 calories, 35.5 g fat (10.5 g saturated), 1,950 mg sodium

@ Red Robin

Choose:

Asian Chicken Salad (with Asian Dressing)

600 calories, 15 g fat, 1,945 mg sodium

Avoid:

Mighty Salmon Caesar Salad (with Caesar Dressing)

1,010 calories, 64 g fat, 1,319 mg sodium

Get Ready for that Half Marathon (if you haven’t had a heart attack):

 

Applebee’s Quesadilla Burger

1,820 calories, 46 g saturated fat, 4,410 mg sodium

California Pizza Kitchen Thai Crunch Salad with Fresh Avocado

2, 238 calories

Outback Steakhouse Baby Back Ribs (full rack)

3, 021 calories, 242 g fat (90 g saturated fat), 4,648 mg sodium

The Freshman 15: Are You At Risk?

Posted by Debby Ridgell on August 30, 2012
Posted in: Diet & Nutrition, Physical Activity. Tagged: , , , , . Leave a comment

By: Robyn H. Whitehead, MS, ACSM/HFI

Welcome to college! For many of you, this is your first time away from home.  You’re now on the road to adulthood and you’re starting to make decisions for yourself.  What types of decisions will you make?  Good or bad?  This is a time of newfound freedom in your lives, but with freedom comes responsibility.  Start making healthy decisions now so that they become habitual.  

In this article we will be examining the concept of the “Freshman 15,” wherein many new college students add fifteen or more extra pounds during their first year of school.  Read through this article and think about the factors that contribute to this sudden weight gain and then make healthy choices that will become habitual throughout your adulthood.

Freshman 15: Is it Real?

A Google search of “The Freshman 15” in November 2006 yielded 203,000 links, and many online articles described methods to avoid the sudden weight gain.  The results of Scientific studies are divided, with some suggesting that freshmen gain as much as 15 extra pounds, whereas others report minimal weight gain.  Researchers who confirmed this kind of weight gain attributed it to snack consumption, larger meal portions, and decreased activity.  One study found that although both sexes gained weight, men appeared to gain more and experience a larger increase in body mass index (BMI).  A 2008 study noted an increase in all measures of body composition between men and women but found no differences among sex or race.  Many of these studies involved small sample sizes, which made determining the validity of the Freshman 15 construct a difficult task. Given the dramatic increase in obesity among the US population, determining the validity of this trend is important and developing methods to avoid the weight gain is critical.

What Can You Do?

Here are a few tips to help you avoid the weight gaining pitfalls that you’ll experience during your freshman year.

  • Eating snacks or mini-meals after every three or four hours can help avoid bingeing. The challenge is learning how to incorporate healthy eating and exercise into a schedule that is very demanding. I remind students that this is not too different from the life they will graduate into, so they should make healthy periodic snacking habitual now.
  • Mind your food choices in the Dining Hall. Don’t jump immediately into the salad bar line. There may be healthier options such as fresh vegetables or whole-grain pasta.  Be conscious of how much cheese, meat, beans, nuts, or salad dressing you put on your plate. Choose more vegetables.  A dinner plate should comprise two-thirds fruits, vegetables, and whole grains. This is a good rule of thumb to build a healthy meal.  Also, ask questions in the dining facility such as “How is that prepared?” or “Can I get it without butter?”
  • If you order late-night pizza, get a salad too so that you can control the number of slices you eat.  Eat with friends, not in isolation, as this leads to disordered eating.  When you restrict what you eat during the day to allow yourself to drink at night, alcohol affects you more quickly, dropping your blood sugar and triggering the need to eat.  Alcohol also lowers your inhibitions. You can end up eating as many calories — if not more — than you would have if you had eaten throughout the day and still had a drink at night.
  • Schedule time for exercise several times per week.  Walk or ride your bike to classes or park farther away if it’s safe.  Look into your campus’s recreation facility and sign up for an orientation.  Get involved with recreational sports on campus.

Follow these guidelines and share them with your friends.  Challenge each other to eat better and make time to exercise.  These tips and ideas should keep you on the road to good health throughout your college years and beyond. 

Robyn Whitehead is the Director of the Department of Wellness and Health Promotion at Arkansas State University in Jonesboro, AR, and on the Board of Directors of the National Association for Health and Fitness