Making healthy food choices
For breakfast eaters and skippers alike…there are so many healthy options for breakfast, small to hearty. Why eat breakfast at all? According to a meta-analysis of research studies published in the journal ‘Obesity Research & Clinical Practice’ in 2020, skipping breakfast is associated with overweight/obesity and skipping breakfast increases the risk of becoming overweight/obese.
Results are consistent. Breakfast eaters have a decreased risk of mortality from cardiovascular disease. Breakfast eaters typically enjoy higher energy levels throughout the day as well as cognitive performance.
In fact, research also shows that healthy adults that eat breakfast have an advantage over breakfast skippers in terms of memory (especially with delayed recall). Similar benefits were seen in breakfast eaters in the areas of attention span/attentiveness, motor function and decision making.
1. Hot bulgur: cook bulgur according to package directions (much like oatmeal and other whole grains). Serve with 1/4 chopped apple, 1 TB raisins or currants and chopped pecans as well as a small amount of maple syrup (try 1o-2 tsps first) and 1/3 cup hot milk. Sprinkle with cinnamon.
2. Whole wheat toast with 1 TB peanut butter and sliced banana
3. A smoothie, try blending frozen/fresh fruit with Greek yogurt and a splash of milk
4. Fried egg with Canadian bacon or turkey bacon on a whole-wheat English muffin. Top with fresh spinach or arugula.
5. Breakfast Fruit Wrap: Top a medium-sized whole-wheat or corn tortilla with 2 tsp all-fruit preserves, 2 TB reduced-fat ricotta cheese, 1/3 to 1/2 cup sliced strawberries and 2 TB toasted almonds. Roll up, tucking in the tortilla at the sides.
Plank exercises are popular for working the core because they engage so many different muscle groups and help to strengthen supporting (hip, spine) muscles. Of course, the prime mover muscles for planks include the major muscles of the front of your core, the transverse/rectus abdominis and oblique muscles. Your upper body muscles, such as the deltoids, lats, traps and triceps, get a workout as well.
With proper positioning, you will controct your quadriceps to keep your knees straight and tuck the pelvis in, engaging the glutes. Incorporate the stability ball to add instability, working your core at a deeper level. Beginners can try stability ball planks on the knees or take it further with the kneeling ABC’s.
For more advanced exercisers, a straight leg stability ball plank, or the prone ABC’s exercise, might be a challenging upgrade from a traditional plank.
Side planks target the oblique muscles. Feet stacked you can rest on the knees (for beginners), do the straight-leg version or add that element of instability with a bosu trainer or stability ball.
February is National Heart Health month and what better time than now to modify favorite comfort food recipes to make them healthier. You can still enjoy delicious comforting foods with simple substitutions and add ons that don’t compromise on texture and flavor. Adding pumpkin or butternut squash puree to a Mac ‘n’ cheese recipe increases the amount of dietary fiber, vitamin A (beta-carotene) and potassium content, just to name a few benefits. And it gives the pasta a deep orange-yellow hue. You still use high-quality, all-natural real ingredients.
16 oz macaroni or other small pasta
2 TB butter
1 TB arrowroot starch or cornstarch
1 cup evaporated skim milk
1/2 cup either butternut squash puree or pumpkin puree
1 and 1/4 cup sharp cheddar cheese (you can try out reduced fat cheese)
1/4 cup shredded Parmesan or Romano cheese
Pepper, salt and/or a salt free seasoning alternative
Fresh chopped herbs of your choice
Cook pasta according to package directions. Set aside. In a medium saucepan, melt butter and whisk in starch for about 2 minutes. Slowly add evaporated milk, continuing to whisk. Continue cooking and stirring until thickened and lump-free (about 5 minutes). Whisk in squash puree and cheeses. Fold in cooked pasta until well coated. Season and top with herbs.
2 medium-large sweet potatoes, cut into 1/4 inch thick lengthwise (French fry style)
2 TB avocado oil
1 TB arrowroot powder or cornstarch
garlic powder, salt and pepper
Line baking sheet with parchment paper and preheat oven to 425 degrees. Toss potatoes with oil and powder/starch. Place the potatoes in rows on the parchment paper, spaced apart (don’t crowd them). Bake for 15 minutes, flip the potatoes, bake for another 15-20 minutes. Take out of oven and season.
4 cups low-fat milk
1 cup brown rice
2-3 cinnamon sticks
pinch of salt
1/4 cup sugar
1 tsp vanilla extract
pinch of nutmeg
1/4 cup non-fat, vanilla Greek-style yogurt
2 apples, peeled and diced
1 pear, peeled and diced
Ground cinnamon (optional)
In a heavy medium-sized saucepan, bring milk, rice, cinnamon sticks and salt to a simmer. Reduce heat to low. Cover and gently simmer until rice is very tender and milk is almost absorbed (stirring occasionally), about 1 hour. Add sugar, vanilla, nutmeg and stir to blend over low heat until mixture is very thick (about 15 minutes). Remove cinnamon sticks. Stir in yogurt and 3/4 cup of the fruit into the pudding. Transfer to a large bowl. Tope with remaining fruit and sprinkle with cinnamon. Serve warm or cold.
According to a recent survey, the top 5 resolutions for the new year are improved fitness, improved finances, improved mental health, losing weight and improved diet. How many resolutions or goals does each person set? Almost half of participants surveyed report setting 3 goals for 2024.
If you have health in mind, you are not alone. But what makes a goal more definitive than a wish? A few things. Make sure your goal is SMART, specific, measurable, achievable, relevant and time-bound. Put some thought into your goal. Consider this: the best goals for an individual align with their values, or the beliefs, interests and principles that guide your life. For example, if your goal is fitness/activity-driven and you value family, community, fun, and adventure, joining a climbing gym with your family may fall in line with these core values.
Make your goal action versus outcome oriented. In other words, instead of what you want to achieve at the end (weight loss) what will you do to get there? What are the steps or actions that will enable you to lose 1 lb at a time to get to that ultimate goal? Changing specific eating habits, practicing portion control and/or increasing exercise can be short-term goals that get you there.
Keep your goals positive rather than negative. Focus on what you will do/have/add versus what you must limit/omit and avoid. With these tips you can set goals that go beyond wishes and hopes.
December is typically a jam-packed month with holiday celebrations, shopping, end of year duties (personal and/or professional) among other things. Like most people, you are trying to maintain your sanity, weight and peace of mind. Physical activity, stress management and nutrition are 3 major players in maintaining a healthy body and mind. Consider a the following tips to help you keep up the momentum through the end of the year.
