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Tuesday, September 16, 2008
The "un-do" stretch
Whether you use a stability ball, a foam roller or a BOSU (both sides up) as a prop this is a great stretch for the muscles of your chest region which tend to get short and tight during daily activities.
Wednesday, September 10, 2008
Simple Soup
OK, I admit I have a hard time following a recipe. Either I don't have all the ingredients or I don't like all the ingredients. When I make soup at home I make it up as I go along.
Getting started....This part is always the same:
Saute 1 small chopped onion and a couple cloves of crushed garlic in canola oil in a large sauce pan until soft.
Add 4 cups of water and stir in 2 tablespoons of "Better than Bouillon" vegetable base. You can find a jar of this in the same aisle as the soup. You may also buy broth all ready made up.
Now you can be creative with the Veggies:
I would recommend adding only 3 or 4 veggies otherwise you have leftovers forever!! Keep in mind that some vegetables will take longer than others to cook...carrots, kohlrabi, celery and cauliflower should go in the pot before zuchini, mushrooms and sweet potatoes so that they get a head start for a few minutes.
Let it simmer until the veggies are soft. Start poking them to check after 25 minutes or so.
Once the veggies are moslty cooked:
Add can of beans...either kidney beans or chick peas are a good choice.
You may also add a can of crushed or diced tomatoes.
Heat thoroughly and enjoy.
Getting started....This part is always the same:
Saute 1 small chopped onion and a couple cloves of crushed garlic in canola oil in a large sauce pan until soft.
Add 4 cups of water and stir in 2 tablespoons of "Better than Bouillon" vegetable base. You can find a jar of this in the same aisle as the soup. You may also buy broth all ready made up.
Now you can be creative with the Veggies:
- 4 Carrots (peeled & sliced)
- 1 large Sweet Potato (peeled & diced)
- 1 medium Kohlrabi (peeled & diced)
- 2 stalks Celery (chopped)
- 1 medium Zuchini (peeled & sliced)
- 1 cup Cauliflower
- 1 cup Mushrooms (sliced)
I would recommend adding only 3 or 4 veggies otherwise you have leftovers forever!! Keep in mind that some vegetables will take longer than others to cook...carrots, kohlrabi, celery and cauliflower should go in the pot before zuchini, mushrooms and sweet potatoes so that they get a head start for a few minutes.
Let it simmer until the veggies are soft. Start poking them to check after 25 minutes or so.
Once the veggies are moslty cooked:
Add can of beans...either kidney beans or chick peas are a good choice.
You may also add a can of crushed or diced tomatoes.
Heat thoroughly and enjoy.
Apples fight Metabolic Syndrome
Not eating your apple a day? Perhaps you should be. Adults who eat apples, apple juice and applesauce have a significantly reduced risk of metabolic syndrome, a cluster of health problems that are linked to numerous chronic diseases such as diabetes and cardiovascular disease.
The study results, presented at the Experimental Biology 2008 meeting in April, were derived from an analysis of adult food consumption data collected in the 1999-2004 National Health and Nutrition Examination Survey (NHANES), the government’s largest food consumption and health database.
Victor Fulgoni, PhD, analyzed the data, specifically looking at the association between consumption of apples and apple products, nutrient intake and various physiological parameters related to metabolic syndrome. When compared to non-consumers, adult apple product consumers had a 27% decreased likelihood of being diagnosed with metabolic syndrome.
Fulgoni notes, “We found that adults who eat apples and apple products have smaller waistlines that indicate less abdominal fat, lower blood pressure and a reduced risk for developing what is known as the metabolic syndrome.”
In addition to having a 30% decreased likelihood for elevated diastolic blood pressure and a 36% decreased likelihood for elevated systolic blood pressure, apple product consumers also had a 21% reduced risk of increased waist circumference—all predictors of cardiovascular disease and an increased likelihood of metabolic syndrome. Additionally, adult apple product consumers had significantly reduced C-reactive protein levels, another measurable marker related to cardiovascular risk. Furthermore, apple product consumers’ diets were healthier than non-consumers. They had a greater intake of fruit and key nutrients, including dietary fiber, vitamins A and C, calcium and potassium. These consumers also ate less total fat, saturated fat, discretionary fat and added sugars.
Metabolic syndrome is believed to affect an estimated 36 million Americans. Metabolic syndrome, also known as Syndrome X and insulin resistance syndrome, is defined as having three or more of the associated symptoms, which include elevated blood pressure, increased waist size and abdominal fat, and elevated c-reactive protein levels.
Source: Fulgoni, V., Fulgoni S., Haaga, S., Ebert, A. Apple consumption is associated with increased nutrient intakes and reduced risk of metabolic syndrome in adults from the National health and Nutrition Examination Survey (1999-2004). Experimental Biology 2008 Poster Presentation (unpublished).
The study results, presented at the Experimental Biology 2008 meeting in April, were derived from an analysis of adult food consumption data collected in the 1999-2004 National Health and Nutrition Examination Survey (NHANES), the government’s largest food consumption and health database.
Victor Fulgoni, PhD, analyzed the data, specifically looking at the association between consumption of apples and apple products, nutrient intake and various physiological parameters related to metabolic syndrome. When compared to non-consumers, adult apple product consumers had a 27% decreased likelihood of being diagnosed with metabolic syndrome.
Fulgoni notes, “We found that adults who eat apples and apple products have smaller waistlines that indicate less abdominal fat, lower blood pressure and a reduced risk for developing what is known as the metabolic syndrome.”
In addition to having a 30% decreased likelihood for elevated diastolic blood pressure and a 36% decreased likelihood for elevated systolic blood pressure, apple product consumers also had a 21% reduced risk of increased waist circumference—all predictors of cardiovascular disease and an increased likelihood of metabolic syndrome. Additionally, adult apple product consumers had significantly reduced C-reactive protein levels, another measurable marker related to cardiovascular risk. Furthermore, apple product consumers’ diets were healthier than non-consumers. They had a greater intake of fruit and key nutrients, including dietary fiber, vitamins A and C, calcium and potassium. These consumers also ate less total fat, saturated fat, discretionary fat and added sugars.
Metabolic syndrome is believed to affect an estimated 36 million Americans. Metabolic syndrome, also known as Syndrome X and insulin resistance syndrome, is defined as having three or more of the associated symptoms, which include elevated blood pressure, increased waist size and abdominal fat, and elevated c-reactive protein levels.
Source: Fulgoni, V., Fulgoni S., Haaga, S., Ebert, A. Apple consumption is associated with increased nutrient intakes and reduced risk of metabolic syndrome in adults from the National health and Nutrition Examination Survey (1999-2004). Experimental Biology 2008 Poster Presentation (unpublished).
Great ideas from clients
Great Idea #1: Frozen Grapes
Thanks to Denise K. this is now one of my kids' favorite treats. Just put some grapes in a ziploc baggie and freeze them. They come out like little frozen popsicles with alot less sugar. Grown-ups like them too!
Great Suggestion #2: A substitute for ice cream
Lyn recommends this recipe from "The South Beach Diet"
Mocha Ricotta Creme
1/2 cup part-skim ricotta cheese
1/2 tsp. unsweetened cocoa powder
1/4 tsp. vanilla
1 pkg. sugar substitute
dash espresso powder
5 chocolate chips
Mix together the ricotta, cocoa powder, vanilla, and sugar substitute in a dessert bowl. Serve with a dusting of espresso powder (if you've got it) and the chocolate chips.
Calories: 261
Protien: 15 g
Carbohydrates: 17 g
Fat: 14 g
Thanks to Denise K. this is now one of my kids' favorite treats. Just put some grapes in a ziploc baggie and freeze them. They come out like little frozen popsicles with alot less sugar. Grown-ups like them too!
Great Suggestion #2: A substitute for ice cream
Lyn recommends this recipe from "The South Beach Diet"
Mocha Ricotta Creme
1/2 cup part-skim ricotta cheese
1/2 tsp. unsweetened cocoa powder
1/4 tsp. vanilla
1 pkg. sugar substitute
dash espresso powder
5 chocolate chips
Mix together the ricotta, cocoa powder, vanilla, and sugar substitute in a dessert bowl. Serve with a dusting of espresso powder (if you've got it) and the chocolate chips.
Calories: 261
Protien: 15 g
Carbohydrates: 17 g
Fat: 14 g
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