Worried About Gaining Weight Over the Holidays? Relax!

It's that time of year...food, food and more food. They claim that you can gain five to seven pounds during the holiday season and that most of us never lose all of that weight. Not good.

A typical Thanksgiving dinner can have up to 4000 calories. That's probably about two day's worth of caloric intake for most of us. And to burn that off, you'd have to run for seven hours, do 20 hours of yoga or lift weights for 10 hours. Probably not gonna happen.


The thing to remember is that we need to be able to enjoy this festive time of year and eat all the foods we love without:

1. Gaining all the extra weight
2. Feeling guilty about every mouthful

As with everything, the key is moderation. On Thanksgiving, go ahead and eat all the food, no matter how fattening or unhealthy it may be. This is one of life's little pleasures, so enjoy it.

When it comes time to grab seconds, stop and think about it. Are you really still hungry, or does your mouth just want more? If in fact you do get seconds, go for small portions. You will no doubt be having pie for dessert, so don't overeat now.

Likewise on the leftovers. Go large on the turkey and small on the dressing and mashed potatoes. Slivers of pie instead of slices. Skip the skin, go light on the gravy and opt for pumpkin pie with a dollop of Cool Whip.

Then get back to working out and ramp up your exercise sessions...add five minutes to your cardio...add an extra set to your lifting routine...walk around the block two times instead of one.

Then get ready to do it all over again...Christmas is just around the corner!

Have a Safe and Happy Thanksgiving!

Curried Chicken with Sweet Potatoes

In order to get all the protein we need, we eat chicken at our house three to four times a week. As a result, I am always trying to find new and different ways to make it so everyone doesn't get bored and opt for a sandwich instead of a healthy, home-cooked meal.

This is a delicious recipe that found recently and have modified from the original to be lower in fat but still overly abundant in taste. It's a one-skillet meal that simmers for 45 minutes so you can get a few things done while it's cooking.

Serve with a crisp side salad and some crusty whole grain bread and you have a hearty, healthy meal that that is sure to become a classic at your house.


Curried Chicken with Sweet Potatoes
Serves Four

Ingredients

4 boneless, skinless chicken breasts or 8 chicken tenderloins
1 red onion, sliced
2 sweet potatoes, peeled, cut into cubes
2 cups fresh sugar snap peas in the pod
1 tablespoon minced ginger or dried ginger powder
2 tablespoon curry powder
1 13.5 ounce can of coconut milk
1 cup water
Salt and pepper to taste
Canola oil
Shredded coconut, optional

Directions

Lightly season both sides of the chicken breasts with salt and pepper. In a cast iron skillet or large non-stick skillet over medium high heat, sear the chicken in hot oil. Cook until golden brown, repeat for the other side. Remove chicken to a plate. Saute the onions, potatoes, ginger and curry powder in the same skillet, adding a dash of oil if necessary. Add  the pea pods, coconut milk and water. Place chicken back in the skillet and stir lightly. Bring to a simmer and cook chicken through, about 45 minutes. Serve over a bed of brown or white rice. Sprinkle with coconut if desired.

Sorry Oceanspray!

Every year of my life I have had Oceanspray Cranberry Sauce for Thanksgiving. Every single year. You know, the jellied kind. I like it. My family likes it. My dog even likes it. So why change?

Well, yesterday my 18-year-old son said, "Mom, have you ever thought about making homemade cranberry sauce? I saw a recipe that looks interesting."  (I have to say "thank goodness" for my son...he loves to cook with me. My daughter, well, not so much. Husband - never. So it's nice to have someone to spend time with in the kitchen).

Next thing I know we're planning a test batch of homemade cranberry sauce. It's really quite easy and very  rewarding to know you made something fresh and delicious! And this recipe is lower in sugar than the canned type. It may seem trivial, but at Thanksgiving we tend to over-indulge so much that I personally will take any break I can get when it comes to sugar, fat or calories. Just don't expect me to scrimp on the taste!

If you too are a little tired of Oceanspray, give this a whirl. I think you'll like it. Not sure about your dog though  ;)

Homemade Cranberry Sauce


Ingredients

3 1/2 cups fresh cranberries (one 12-ounce bag if buying frozen)
3/4 cup dried cherries
2 tablespoons red-wine vinegar
zest and juice of 1 orange (about 1/2 cup)
2 teaspoons grated ginger, peeled or use ground ginger if you like
3/4 cup packed light-brown sugar

Directions

Combine cranberries, cherries, vinegar, orange zest and juice, ginger, and brown sugar in a medium saucepan, and cook over medium heat until cranberries pop.

Reduce heat to low; cook, stirring occasionally, until cranberries release their juices, about 15 minutes. If the cranberry sauce becomes too thick, add water until the desired consistency is reached. Transfer to a bowl to cool.

Note: If you want a really smooth sauce, place all ingredients in a food processor and pulse several times prior to cooking. It's a personal choice!

Makes 3 cups.

So What is Thin Anyway?

So, What is Thin, Anyway?


- It is being your ideal weight

- It is not feeling like you are "fat"

- It is being happy with your body

- It is having a healthy BMI (Body Mass Index)

-It is about liking the way you look in your clothes

It is NOT About:

- Being so thin you are waif-like

- Having no muscletone

- Living life on a "diet"

- Being able to wear skinny jeans

- Trying to achieve a bodytype that is not your own

If you are happy in your body and are a healthy weight, then you can consider yourself  "thin."  Obesity is growing by leaps and bounds in this country (and worldwide). Don't become part of the statistic.

If you are not happy with your weight and your body, do something about it. Start today. Start now. Get "thin." You will feel 200% better. I guarantee it!

More Tips for Losing Weight

Not long ago I made an entry with some tips for being more active throughout the day to help with weightloss. Today I found this video from the Mayo Clinic that offers a few ideas I hadn't thought of. Check it out:

Try putting some of these tips to work in your everyday life. You will be surprised at the difference they can make, and they are easy to boot!

Yet Another Reason to Lose Weight

As if we don't already know that being obese is a health hazard that can ultimately kill you and that nearly 30 percent of the adult population is considered obese, new research  by the Boston University School of Medicine (BUSM) has found that fat collection in various body locations, such as around the heart and the aorta and within the liver can cause a decrease in cardio-pumping function.

In the past, studies have shown that fat accumulation in the liver and around the heart are linked to cardiovascular disease and type 2 diabetes.

According to James Hamilton, PhD, senior author and project leader, and a professor of biophysics, physiology and biomedical engineering at BUSM, the study "Found that fat collection around the heart, the aorta and within the liver is clearly associated with decreased heart functions and that an MRI can quickly and noninvasively measure fat volume in these areas. Our study also found that looking at BMI of the individual does not reliably predict the amount of undesired fat in and around organs."

It's no wonder you get out of breath just walking from the car to the front door or loading groceries in the trunk of your car. Your poor heart is working much too hard to pump blood to your extremities and through miles of extra body mass.

"Our study found that fat collection around the heart, the aorta and within the liver is clearly associated with decreased heart functions and that an MRI can quickly and noninvasively measure fat volume in these areas. Our study also found that looking at BMI of the individual does not reliably predict the amount of undesired fat in and around organs," said Hamilton.

If you needed another reason to motivate you to get off the sofa and start moving--and losing weight--hopefully this is it. Life is too short to go through it overweight and miserable. Being fit puts you on top of your game, and on top of the world.

Don't wait. Get started on your healthy lifestyle today!

Diets Gone Wrong

Okay, so there are a boatload of diets out there that people try out of desperation to lose weight. Any that involve excessive restriction of calories or taking stimulants to amp up metabolism are --- read my lips--BAD FOR YOU. Losing body fat without catabolizing muscles is the key and to do this you must limit your intake of food while performing some type of physical activity (yep, I mean exercise) to cause your body to burn fat for fuel.

But this post isn't necessarily about losing weight the right way. It is about a segment that was on the Tyra Banks show which explained how a tapeworm cyst from a cow could help you lose weight. Clearly the wrong way to lose weight!

The show featured two young women who wish to lose weight and claim they would let a 15 foot long tapeworm flourish in their gut to accomplish it. Now remember, a tapeworm is a parasite. They plague our dogs -- that's why we have them wormed. And they are the same parasite found in meat that is undercooked and also in some seafood. And yes, they can make you very, very sick.

As explained by a doctor on the Tyra show, here is how the tapeworm diet works: People eat a tapeworm cyst from a cow (some come from pigs and fish too, but those are considered more dangerous). The tapeworm then grows inside the digestive track and absorbs calories for you. This can result in weight loss of one to two pounds per week. Then, when you feel you have lost enough weight, you take an antibiotic to kill the tapeworm and it will then be expelled from your body during a trip to the bathroom (lovely thought, isn't it?)

Apparently this was fairly common back in the late 1800's. There were ads featuring a woman promoting the "easy to swallow, sanitized" tapeworms in order to lose weight without diet or exercise. Not surprising when you recall all the snake oil hawkers that sold potions claiming to cure everything from gout to consumption.

In case you're wondering what the risks are with the Tapeworm Diet, keep in mind that the tapeworm, along with calories, consumes a lot of the nutrients that you normally would digest. This can lead to anemia and vitamin deficiencies.

Here is the United States tapeworm sales are banned. Abdominal pain, bloating, digestive disturbances and intestinal obstruction are also common side effects, according to Joan Salge Blake, a clinical associate professor of nutrition at Boston University. Blake also notes that tapeworms can grow to a length of 50 feet and some can even be deadly. Her take on the Tapeworm Diet? "Purposefully consuming tapeworms is not healthy."

I couldn't agree more. If you are desperate to lose weight, don't resort to dangerous trendy diets. You can easily and safely lose a pound or two a week by simply changing your eating habits (eating green, clean and lean foods) and exercising for a minimum of thirty minutes three or more times per week.

I don't know about you, but just the thoughts of a 15 foot long worm wiggling around in my stomach makes me lose my appetite!

The Pain of Joint Pain

One of the things that is a real drag about getting older is that our joints start to show signs of wear. About ten years ago I hyper-extended my hip joints while doing the splits for a Tae Kwon Do exhibition. I have paid the price ever since.

I now take Glucosamine with Chondrotin and MSM daily and have to be careful doing things like the leg press machine, heavy squats or the adductor machine. Anything that puts pressure on the hip joints causes me pain (sometimes a lot) a day or two later. In fact, even running on the treadmill has been known to keep me awake at night from the resulting pain.

Joint pain can be caused by many types of injuries or conditions. No matter what causes it, joint pain can be very bothersome. Rheumatoid arthritis is an autoimmune disorder that causes stiffness and pain in the joints. Osteoarthritis involves growth of bone spurs and degeneration of cartilage at a joint. It is very common in adults older than 45 and can cause joint pain.

Joint pain may also be caused by bursitis (inflammation of the bursae). The bursae are fluid-filled sacs that cushion and pad bony prominences, allowing muscles and tendons to move freely over the bone.

Here are some common causes of joint pain:

Autoimmune diseases such as rheumatoid arthritis and lupus
Bursitis
Chondromalacia patellae
Gout (especially found in the big toe)
Infectious diseases, including
Epstein-Barr viral syndrome
Hepatitis
Influenza
Lyme disease
Measles (rubeola)
Mumps
Parvovirus
Rheumatic fever
Rubella (German measles)
Varicella (chickenpox)
Injury, including fracture
Osteoarthritis
Osteomyelitis
Septic arthritis
Tendinitis

Unusual exertion or overuse, including strains or sprains

Kind of overwhelming, isn't it? The good news is that recent research published in the Journal of Rheumatology suggests that certain simple strength training routines can help.

In the study, individuals with arthritis engaged in a four month-long exercise program consisting of simple weight bearing exercises, such as squats and leg extensions, in their own homes. The exercisers experienced a 43 percent reduction in pain and a 44 percent improvement in physical functioning. The exercisers were able to walk, climb stairs, sit, and stand more easily than their non-exercising counterparts.

According to the study, individuals who are self-motivated may be able to manage their arthritis pain with exercise and reduce the need for pain medication. While pills help pain and stiffness, they don’t do a thing for your muscles or joint strength.

The study concludes that exercise is effective because muscles act as shock absorbers for the joints; they are able to cushion the impact of their body weight on various joints during activity. The stronger the muscles, the better they are able to absorb this shock.

 Boy, it's really scary to think how bad my hips would hurt if I didn't weight train!!!

Yummo Low Fat DOUBLE Chocolate Cookies

These are very rich-tasting and chewy cookies, very satisfying. Surprisingly low fat and low calories! You gotta try 'em!!

1 2/3 cups flour (white wheat flour is good)
2/3 cup sifted powdered sugar
1/3 cup unsweetened cocoa powder
2 1/4 teaspoons baking powder
1/4 teaspoon salt
1 cup semisweet chocolate chips
3 tablespoons vegetable oil
1 cup packed brown sugar
2 * tablespoons light corn syrup (karo)
1 tablespoon water
1 tablespoon vanilla extract
3 egg whites
cooking spray
Preheat oven to 350. Combine first 5 ingredients; set aside.

Combine 3/4 of the chocolate chips and the oil in a pan; melt over low heat, stirring constantly. When melted, pour into large bowl; allow to cool 5 min. Add brown sugar, corn syrup, water, extract, egg whites; stir well. Stir in flour mixture, and remaining chips. (You can add extra chips, but this will increase the calories)

Drop dough by level tablespoons 2 inches apart onto baking sheet coated w/cooking spray. Bake at 350 for 8 minutes. (They will not look quite done, but take them out anyway). Allow to cool on baking sheets for 2 minutes. Remove from sheets; cool completely on wire racks.

Note: you may want to experiment with substituting other flavors - such as some amaretto, kahlua or raspberry liquer for the water or vanilla extract.

Yield: 4 dozen cookies: each cookie = 64 calories; 1.6 grams fat; 12 grams carbs; no cholesterol. Recipe from Cooking Light Magazine.

Tea Anyone?

I don't know about you, but I drink a lot of tea. Green, white, black, you name it. One year I made gift baskets for friends and family with all kinds of teas and accessories in them, which was a big hit. Don't think I have time for that this year though!

So I found this lovely website with Tea Basket Gifts. If you are looking for a special gift for the tea lover in your life, check this special out (its' less than half price!):

Great gift! Deluxe Tea Basket now $25! (reg. $59.99). 36 tea bags; 5 varieties, tea bag press & honey sticks. Gift wrapped.

Let's Go Nuts!

Do you eat nuts? If not, you should be. And I'm not referring to Planter's Salted Cocktail Peanuts.

You should be eating raw unsalted nuts and seeds. They make a great snack (especially before a meal--very filling) and are great on salads, oatmeal, cereal or in yogurt. You can get them almost anywhere now, the grocery store, farmer's market, Trader Joes.


Just five portions of nuts each week can help cut heart attack and cancer risk. They're rich in calcium, phytoestrogens and omega-3 fatty acids needed for healthy brain cells. 

Different nuts and seeds provide their own nutritional benefits. Both are concentrated sources of energy and protein. And yes, they are high in fat, but it is the GOOD KIND of fat and should always be consumed in moderation.

A diet rich in almonds can lower cholesterol levels and  they are also an excellent source of calcium.
Brazil nuts are an excellent source of the antioxidant selenium, thought to protect against cancers (especially prostate cancer) and heart disease risk.

Walnuts are a good noon-animal source of omega-3s.

Peanuts (though they are legumes rather than nuts) are an excellent source of manganese.

All nuts are rich in vitamin E and contain iron, potassium, calcium, phosphorus, magnesium and copper.

Seeds are a great source of energy and vitamin E.

Pumpkin and sesame seeds contain phytoestrogens, which may be able to ease menopausal symptoms.

Linseeds are an excellent source of essential fatty acids (EFAs) needed for healthy brain cells and they help keep your emotions balanced -- a real plus for us women.

Pumpkin, sesame seeds and sunflower seeds are also good sources of EFA's.

Sesame seeds are rich in calcium, magnesium, and phosphorous and contain sesamin, an antioxidant that seems to inhibit the absorption of cholesterol in the intestines and reduce its production.

Sunflower seeds are rich in calcium, thiamin, vitamin B6 and folate, selenium and copper and are the best food source of vitamin E, supplying 76% of the daily requirements in a handful.

Flaxseeds are rich in omega-3 oils, contain fiber and have anti-inflammatory properties. They also contain soluble fibre, protein and minerals and they help stimulate regular bowel movement. Flaxseeds contain phytoestrogens, chemicals which may help ease menopausal symptoms-- yet another bonus.

You can also get the benefits of nuts by using nut and seed butters. Spread on whole grain bread, crackers or a tortilla make a super healthy and tasty snack.

I make my own trail mix with raw almonds, walnuts, sunflower seeds, dried unsweetened cranberries, yogurt chips and any other dried fruit that looks good. A small handful (about half a cup) is the perfect portion and supplies you with loads of protein, fiber, EFA's, vitamins and anti-oxidants, oh, and good taste. Yummy!

Next Time Try a Greek Salad with Dinner!

Looking for something different to serve with dinner tonight? Or perhaps a light dinner idea? Give this Greek Salad a try. It's light, healthy and tastes fantastic. Serve with some warm crusty french bread and a glass of wine. Simply wonderful!

Cool and Crisp Greek Salad

Serves four







Ingredients

3 cucumbers halved seeds removed and sliced
3/4 cup crumbled feta cheese
1/2 cup sliced canned black olives drained
4 Roma tomatoes, quartered
1/3 cup julienne sun dried tomatoes oil only lightly drained off
2/3 cup chopped red onion
4 tbsp Extra Virgin Olive Oil
1 tbsp red wine or balsamic vinegar
1 tsp fresh oregano

Directions

Add all ingredients to a salad bowl and gently toss.

For the dressing, whisk together all ingredients and pour over the salad.

Cover bowl and chill in refrigerator until ready to serve.