THIRST QUENCHERS
WORST: Lemonade Most store-bought versions are made from the same sweeteners used in soda, combined with preservatives and artificial color. At 100 calories per cup, and with the equivalent of 6 teaspoons of sugar and zero nutrients, you're essentially drinking liquid candy. Definitely not refreshing.
BEST: Infused water
Nothing beats plain water for health and hydration. But if you find plain H2O a bit blah, reach for a flavor-enhanced version. Just make sure it's made without artificial sweeteners, which can actually stoke your sweet tooth. The ingredients list should contain only water, and natural flavors. Nothing else.
COCKTAILS
WORST: Fancy frozen drinks
When it comes to cocktails, the mixers are the real calorie culprits. Case in point: According to the USDA, a 16-ounce pina colada can clock in at a whopping 880 calories, that's more than 8 times the amount in a shot of rum.
BEST: Light beer
A recent study found that beer, including light versions, contains natural ingredients that help deposit calcium and other minerals into bone. The alcohol in beer also provides protection against heart disease and stroke, and a 12-ounce bottle of light brew will only cost you about 100 calories.
PICK-ME-UPS
WORST: Whipped coffee drinks
When made with 2% milk, a large icy cup of Joe can contain up to 800 calories and a third of the maximum recommended intake for artery-clogging saturated fat. And there's a reason why it tastes so sweet: At 170 grams of sugar in a typical drink, you get more of a sugar shock than a caffeine buzz.
BEST: Chilled green tea
It's calorie free and loaded with antioxidants that bring health and beauty benefits, including protection against heart disease, cancer, osteoporosis, high blood pressure and overall aging. One study found that the cells of regular tea drinkers have a younger biological age than those of non-drinkers. If you're not crazy about the taste, freeze 100% fruit juice in ice cube trays and toss them in. They'll add color and flavor as they melt.
LIQUID LUNCHES
WORST: A giant fruit smoothie
Yes fruit is good for you, but this is serious overkill. A 32-ounce blend can pack as many as 700 calories with fewer than 2 grams of protein thanks to the high sugar content. That's like eating a whole pineapple, entire mango and 1 cup each of blueberries and strawberries in a single sitting. Why that's bad: Calories from any food get socked away in your fat cells if you eat more than you can burn.
BEST: Kefir For far fewer calories—about 120 per cup and a healthy balance of carbs, protein and fat—pour yourself a cup of kefir. In addition to the 10 grams of satiating protein and 5 grams of filling fiber, kefir contains friendly probiotic bacteria—about 10 different strains compared to 2-3 in yogurt. These good bugs have been shown to help improve digestive health, boost immunity and control body weight. And animal studies have shown that kefir is a potent cancer-fighting food.
Tuesday, November 9, 2010
Monday, November 8, 2010
Eating Healthy on a Budget
When you’re on a tight budget, the thought of preparing tasty, healthy meals on a regular basis can seem daunting. Not only is it easy to get sucked in by grocery merchandising tricks, but it’s also normal for most of us to fall into a mealtime rut, eating the same foods over and over. But you’re in control of your kitchen—and if you cook smart, you can enjoy the first-class meals you deserve.
You can save money and still have quality. If you’ve been using cost as an excuse to eat junk, you can kiss that excuse goodbye! With a little organization and creativity, you can have the proverbial champagne when cooking on a beer budget. To start, here’s a quick review of basic tips of healthy eating:
* Limit your intake of junk food and alcohol
* Drink lots of water (at least 8 cups a day)
* Limit salty and sugary foods
* Avoid eating many foods that are high in saturated fats
* Make “variety” the watchword of your eating
Next, set aside regular blocks of time for planning meals, making your grocery list, and shopping—tasks that are most often shortchanged in food prep. Include healthy snack ideas, as well as main menu items. Think about the time of day, day of week, and even week in the month that you shop. Generally, the grocery is the least busy early in the morning, in the middle of the week, and on any day but the first day or two of the month (when many people receive pension or paychecks).
Don’t be afraid to surf the internet for recipes that use specific ingredients (plug the ingredient in as a keyword of your search), since you can often get good buys on breads, meats, and other items marked for quick sale before they go bad.
Stock your fridge and cupboards with items that are quick and easy to cook (yet kind to your wallet):
* Beans and lentils, whether canned or dried, make nutritious, hearty soups, and can be a main course with the addition of fresh vegetables or rice.
* Brown Rice is a great addition to leftover meat and veggies. Although brown rice is slightly more expensive than white, the nutritional payoff is well worth it. Another inexpensive, easy-to-fix grain, millet, is best when bought fresh. Simply rinse and toast before using it in recipes.
* Pasta, likewise, is quick and easy to prepare, and can be paired with veggies, meat, or a fresh salad. Have fun adding your own embellishments (mushrooms, spices, and herbs.) Choose whole-wheat pasta whenever available.
* Soups can’t be beat for nutrition and convenience, especially since you can use canned or packet soups as your base, then add your own veggies and leftover meat. Again, try to experiment, adding your own herbs and spices.
* Fresh vegetables and fruit should be bought at least once or twice each week, preferably in season, to ensure optimal taste and nutrition. You can also rely on canned/frozen varieties as handy additions to last-minute meals. Veggies make great stir-fries and vegetable patties, while fruit is good for a quick nutritious snack.
* Meat and fish can be kept on hand also for last-minute meals— try the newer tuna and salmon pouches, and shop for inexpensive cuts of meat that work well in stews and casseroles.
* Condiments add flavor and interest to your dishes. Keep a selection of dried herbs, spices, curry powder, marinades, vinegars, tomato and soy sauces, along with stock cubes, in your cupboard. Experiment with the new, such as Japanese miso, an aged salty condiment made from soybeans and various other ingredients (found in the natural foods section, usually refrigerated).
Finally, a few more hints that can help you save a little green:
* When cooking a big meal, make extra to freeze, or use later in the week for lunches or quick suppers. Double recipes, then freeze half.
* Save your vegetable trimmings to make your own vegetable stock. Not only do you save money, but vegetable stock also makes a nutritious base for casseroles, soups, and Crockpot cooking.
* Buying in bulk is almost always cheaper; you can freeze perishable items (such as meat, milk, and even bread) in smaller portions to use as needed. It’s always a good idea to buy non-perishable items in bulk (canned foods, dried beans and grains, etc.).
* Use less expensive cuts of meat for casseroles that you slow cook; add extra vegetables and beans to make the meal go further.
* Capitalize on one-pot dishes, which generally save prep time, money, and dishwashing, and often make great leftovers.
* Look high and low (literally) to find the less expensive generic or store brands on grocery shelves, often very similar to higher-priced brand names though packaged under different labels.
* Stores deliberately place the highest-priced brand-name items at eye level, but if you compare the cost per unit, you’ll be able to figure out the most cost-effective purchase. You can even try your own taste tests— blind, of course— to see where you can save money without sacrificing flavor.
* Take advantage of specials on staples—broth, soups, pasta, rice, canned veggies, even bread and meat. Many of these items have a long shelf life or can be frozen for short periods of time.
* Limit your dining out, especially when it comes to fast food, since you’ll find yourself spending unnecessarily on items that are high in fat, salt, and calories, which short-change you in the nutrition department.
There’s no magic formula to cooking on a budget. Like anything else worthwhile in life, it takes a little planning, creativity, and work. But if you think of the rewards—better health and more money—you’ll find it’s worth the effort. No doubt you’ll still have days when you fall back on that quick-fix packaged food or the local burger drive-thru. But if you look at cooking as an adventure, you’ll also have days when you find yourself pleased at what you’ve accomplished—as you serve dinner to rave reviews from family and friends!
You can save money and still have quality. If you’ve been using cost as an excuse to eat junk, you can kiss that excuse goodbye! With a little organization and creativity, you can have the proverbial champagne when cooking on a beer budget. To start, here’s a quick review of basic tips of healthy eating:
* Limit your intake of junk food and alcohol
* Drink lots of water (at least 8 cups a day)
* Limit salty and sugary foods
* Avoid eating many foods that are high in saturated fats
* Make “variety” the watchword of your eating
Next, set aside regular blocks of time for planning meals, making your grocery list, and shopping—tasks that are most often shortchanged in food prep. Include healthy snack ideas, as well as main menu items. Think about the time of day, day of week, and even week in the month that you shop. Generally, the grocery is the least busy early in the morning, in the middle of the week, and on any day but the first day or two of the month (when many people receive pension or paychecks).
Don’t be afraid to surf the internet for recipes that use specific ingredients (plug the ingredient in as a keyword of your search), since you can often get good buys on breads, meats, and other items marked for quick sale before they go bad.
Stock your fridge and cupboards with items that are quick and easy to cook (yet kind to your wallet):
* Beans and lentils, whether canned or dried, make nutritious, hearty soups, and can be a main course with the addition of fresh vegetables or rice.
* Brown Rice is a great addition to leftover meat and veggies. Although brown rice is slightly more expensive than white, the nutritional payoff is well worth it. Another inexpensive, easy-to-fix grain, millet, is best when bought fresh. Simply rinse and toast before using it in recipes.
* Pasta, likewise, is quick and easy to prepare, and can be paired with veggies, meat, or a fresh salad. Have fun adding your own embellishments (mushrooms, spices, and herbs.) Choose whole-wheat pasta whenever available.
* Soups can’t be beat for nutrition and convenience, especially since you can use canned or packet soups as your base, then add your own veggies and leftover meat. Again, try to experiment, adding your own herbs and spices.
* Fresh vegetables and fruit should be bought at least once or twice each week, preferably in season, to ensure optimal taste and nutrition. You can also rely on canned/frozen varieties as handy additions to last-minute meals. Veggies make great stir-fries and vegetable patties, while fruit is good for a quick nutritious snack.
* Meat and fish can be kept on hand also for last-minute meals— try the newer tuna and salmon pouches, and shop for inexpensive cuts of meat that work well in stews and casseroles.
* Condiments add flavor and interest to your dishes. Keep a selection of dried herbs, spices, curry powder, marinades, vinegars, tomato and soy sauces, along with stock cubes, in your cupboard. Experiment with the new, such as Japanese miso, an aged salty condiment made from soybeans and various other ingredients (found in the natural foods section, usually refrigerated).
Finally, a few more hints that can help you save a little green:
* When cooking a big meal, make extra to freeze, or use later in the week for lunches or quick suppers. Double recipes, then freeze half.
* Save your vegetable trimmings to make your own vegetable stock. Not only do you save money, but vegetable stock also makes a nutritious base for casseroles, soups, and Crockpot cooking.
* Buying in bulk is almost always cheaper; you can freeze perishable items (such as meat, milk, and even bread) in smaller portions to use as needed. It’s always a good idea to buy non-perishable items in bulk (canned foods, dried beans and grains, etc.).
* Use less expensive cuts of meat for casseroles that you slow cook; add extra vegetables and beans to make the meal go further.
* Capitalize on one-pot dishes, which generally save prep time, money, and dishwashing, and often make great leftovers.
* Look high and low (literally) to find the less expensive generic or store brands on grocery shelves, often very similar to higher-priced brand names though packaged under different labels.
* Stores deliberately place the highest-priced brand-name items at eye level, but if you compare the cost per unit, you’ll be able to figure out the most cost-effective purchase. You can even try your own taste tests— blind, of course— to see where you can save money without sacrificing flavor.
* Take advantage of specials on staples—broth, soups, pasta, rice, canned veggies, even bread and meat. Many of these items have a long shelf life or can be frozen for short periods of time.
* Limit your dining out, especially when it comes to fast food, since you’ll find yourself spending unnecessarily on items that are high in fat, salt, and calories, which short-change you in the nutrition department.
There’s no magic formula to cooking on a budget. Like anything else worthwhile in life, it takes a little planning, creativity, and work. But if you think of the rewards—better health and more money—you’ll find it’s worth the effort. No doubt you’ll still have days when you fall back on that quick-fix packaged food or the local burger drive-thru. But if you look at cooking as an adventure, you’ll also have days when you find yourself pleased at what you’ve accomplished—as you serve dinner to rave reviews from family and friends!
Wednesday, November 3, 2010
Hormonally Enhanced Food
The State of Missouri (where Tiffany is from) passed Proposition B in yesterday's election. This bill was passed with the cover of regulating puppy breeders to avoid puppy mills. A good cause, of course. The dog lovers of Missouri do not realize that this bill does not regulate illegal breeders or hoarders. Nor do they realize that this bill will also force farmers to hormonally enhance their livestock in order to sell them.
What does this mean for local farmers?
It means they may no longer profit from selling organic meat. It means that local consumers may no longer purchase beef or pork that has not been hormonally enhanced.
What is hormone enhancement?
Many animals are given growth hormones in order to produce bigger cuts of meat: such as larger steaks or larger chicken breasts. These hormones also affect consumers, too. Growth hormones are also injected to help the young grow faster: making the profit turnover greater for the farmer.
No longer do the farmers of Missouri have the freedom to chose their farming techniques. As consumers, we are also forced into consuming dangerous meat products! Make educated voting decisions!
What does this mean for local farmers?
It means they may no longer profit from selling organic meat. It means that local consumers may no longer purchase beef or pork that has not been hormonally enhanced.
What is hormone enhancement?
Many animals are given growth hormones in order to produce bigger cuts of meat: such as larger steaks or larger chicken breasts. These hormones also affect consumers, too. Growth hormones are also injected to help the young grow faster: making the profit turnover greater for the farmer.
According to the European Union’s Scientific Committee on Veterinary Measures Relating to Public Health, the use of six natural and artificial growth hormones in beef production poses a potential risk to human health.iii These six hormones include three which are naturally occurring—Oestradiol, Progesterone and Testosterone—and three which are synthetic—Zeranol, Trenbolone, and Melengestrol.
The Committee also questioned whether hormone residues in the meat of "growth enhanced" animals and can disrupt human hormone balance, causing developmental problems, interfering with the reproductive system, and even leading to the development of breast, prostate or colon cancer.iv
Children, pregnant women and the unborn are thought to be most susceptible to these negative health effects. Hormone residues in beef have been implicated in the early onset of puberty in girls, which could put them at greater risk of developing breast and other forms of cancer. The European Union’s Committee reported that as of 1999, no comprehensive studies had been conducted to determine whether hormone residues in meat can be cancer-causing.v
Scientists are also concerned about the environmental impacts of hormone residues in cow manure. Growth promoting hormones not only remain in the meat we consume, but they also pass through the cattle and are excreted in their manure. When manure from factory farms enters the surrounding environment, these hormones can contaminate surface and groundwater. Aquatic ecosystems are particularly vulnerable to hormone residues. Recent studies have demonstrated that exposure to hormones has a substantial effect on the gender and reproductive capacity of fish, throwing off the natural cycle.vi
Despite international scientific concern, the United States and Canadavii continue to allow growth promoting hormones in cattle.viii The European Union, however, does not allow the use of hormones in cattle production, has prohibited the import of hormone-treated beef since 1988, and has banned all beef imports from the US. The ban has been challenged by the US at the World Trade Organization and debate still rages between the US and the EU over its validity.ix
No longer do the farmers of Missouri have the freedom to chose their farming techniques. As consumers, we are also forced into consuming dangerous meat products! Make educated voting decisions!
Tuesday, November 2, 2010
5 Tips to Train Like a Pro!
1. Dedication: you have to remember that for professional athletes, training and practicing is their job. They have gotten to where they are because of their dedication and work ethic so if you want results, you need to take your workout seriously! Hanging out by the water fountain and talking to people at the gym or standing around staring at other people working out isn’t going to cut it. Enter your workout with the attitude that you’re there to get work done and to accomplish something. Just like in a game, I zone out everyone else in the gym as if I’m zoning out the away crowd during one of my games. Nothing is going to come between me and getting a good workout in. Another way to focus is to listen to your I-pod when you work out. Try listening to music with an upbeat tempo, something that will keep you moving and keep your heart rate up throughout your work out.
2. Get a trainer: It is difficult for the majority of individuals to push themselves working out alone. It’s always those last few repetitions or that last lap on the track that is the most difficult. A good trainer can not only correct any bad form you might have, but can help motivate you and push you through those tough times. Doing those extra reps is what makes the difference between a pro and a regular ’ole Joe. All professional athletes work out with a trainer or strength and conditioning coach. These trainers are there to push them to the limits and to make them the best.
3. Eat like an athlete: If you are going to workout like a pro athlete, you better eat like one. So guess what… you better kick that “no carb” diet to the curb. The primary sources of energy for the body are Carbohydrates and Fats. At rest, the body uses about the same percentage of each as energy. As the intensity of the exercise increases the body uses a much greater percentage of carbohydrates than fats as energy. If you’re working out pretty strenuously from an hour to two hours a day, then you should be eating around 3 grams of carbohydrates for every lb. of body weight you have. Not having that energy readily available will hurt both the intensity and duration of your workout.
4. Physical toughness: There are days when pro athletes are sore, tired, hurt, but they still go in and work out. If you’ve taken 2 to 3 days rest and your hamstrings and gluts are still on fire from doing lunges, do them again! They have most likely recovered by then but still probably have some lactic acid build up in the muscles, so working those muscles again will help break up the lactic acid in those muscles and get the soreness out.
5. Mental toughness: As the Navy Seal’s put it: the body can take all the pain in the world; it’s the mind that often isn’t tough enough. If you’re working out correctly or whether you’re doing resistance training or cardio, your muscles should burn. That pain can be intense sometimes, but it’s that mental toughness to keep going. That is what separates the professional athletes from recreational athletes, that mental toughness to grit down and keep going when things get tough.
2. Get a trainer: It is difficult for the majority of individuals to push themselves working out alone. It’s always those last few repetitions or that last lap on the track that is the most difficult. A good trainer can not only correct any bad form you might have, but can help motivate you and push you through those tough times. Doing those extra reps is what makes the difference between a pro and a regular ’ole Joe. All professional athletes work out with a trainer or strength and conditioning coach. These trainers are there to push them to the limits and to make them the best.
3. Eat like an athlete: If you are going to workout like a pro athlete, you better eat like one. So guess what… you better kick that “no carb” diet to the curb. The primary sources of energy for the body are Carbohydrates and Fats. At rest, the body uses about the same percentage of each as energy. As the intensity of the exercise increases the body uses a much greater percentage of carbohydrates than fats as energy. If you’re working out pretty strenuously from an hour to two hours a day, then you should be eating around 3 grams of carbohydrates for every lb. of body weight you have. Not having that energy readily available will hurt both the intensity and duration of your workout.
4. Physical toughness: There are days when pro athletes are sore, tired, hurt, but they still go in and work out. If you’ve taken 2 to 3 days rest and your hamstrings and gluts are still on fire from doing lunges, do them again! They have most likely recovered by then but still probably have some lactic acid build up in the muscles, so working those muscles again will help break up the lactic acid in those muscles and get the soreness out.
5. Mental toughness: As the Navy Seal’s put it: the body can take all the pain in the world; it’s the mind that often isn’t tough enough. If you’re working out correctly or whether you’re doing resistance training or cardio, your muscles should burn. That pain can be intense sometimes, but it’s that mental toughness to keep going. That is what separates the professional athletes from recreational athletes, that mental toughness to grit down and keep going when things get tough.
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