Found through Google Images
Monday, June 2, 2014
Friday, February 8, 2013
Exercise of The Day - Cossack Squat
Ever heard of the Cossack Squat?
It is "a lateral squat movement that develops dynamic flexibility in the hips, groin and hamstrings, as well as ankle mobility. It also develops specific strength in the quads, glutes and hamstrings, as well as core strength and stability." (from www.defrancostraining.com)
They are relatively easy to execute, yet challenging enough to give you a good burn. You can do them anywhere, any time, with or without any equipment. Try it today!
http://www.exercise.com/exercise/cossack-squat
Pan-seared Venison
My oldest son had a birthday recently, and he wanted a dinner of moose or caribou. Hard to find in the city, so we settled for venison. I found this butcher who sells venison meat - 40$ for a pound of venison tenderloin. OUCH! But O-M-G was it ever GOOOOOOOOOOOOOD. I highly recommend venison meat - it's lean, full of iron, tender and flavourful. Try the following recipe (from epicurious), and taste for yourself! I omitted the cherries and used red currant jelly instead of black currant jelly. Results were DELISH!
From: Epicurious.com
INGREDIENTS
From: Epicurious.com
Pan-Seared Venison with Rosemary
INGREDIENTS
- 1 1/2 teaspoons chopped fresh rosemary
- 1 teaspoon coriander seeds
- 1 large garlic clove
- 1 1/2 teaspoons extra-virgin olive oil
- 1 (1-lb) venison tenderloin
- 1/4 cup dry red wine
- 1/4 cup dried tart cherries
- 3/4 cup fat-free beef broth
- 1/2 cup water
- 1 teaspoon cornstarch
- 2 tablespoons black-currant jelly
preparation
Grind 1 teaspoon rosemary with coriander seeds and garlic with a mortar and pestle to make a paste, then stir in 1/2 teaspoon oil.
Pat venison dry and put in a bowl, then rub with paste. Season well with pepper, then cover and chill 20 minutes.
Preheat oven to 450°F.
Heat a well-seasoned cast-iron skillet over high heat until hot, then add remaining teaspoon oil, tilting skillet to coat evenly. Season venison well with salt, then brown, turning once, about 6 minutes total.
Transfer skillet to middle of oven and roast venison until an instant-read thermometer inserted diagonally into center registers 125°F, 7 to 10 minutes. Transfer meat to a plate and cover tightly with foil.
Add wine and cherries to skillet and deglaze by boiling over moderately high heat, stirring and scraping up brown bits. Stir together broth, water, cornstarch, and remaining 1/2 teaspoon rosemary in a bowl and add to skillet. Simmer, stirring, until mixture is thickened, about 5 minutes. Whisk in jelly and salt and pepper to taste.
Cut venison into 1/4-inch-thick slices and serve with sauce.
nutritional information
Each serving about 196 calories and 3 grams fat
Sweet Potato Fries
I LOVE sweet potatoes. Roasted with other veggies such as carrots, potatoes and garlic, they are almost like candy.
My kids, however, HATE them. They use to love them when they were babies, but now, you couldn't catch them eating them. Which is too bad considering how good they are for you.
I found the following recipe and decided to try it anyway. I was going to make my kids eat at least a piece. Guess what? THEY FINISHED THE BOWL. They LOVED them!
So here it is! The only thing I omitted was the cheese. Other than that, I followed the recipe exactly! SO GOOD!
From:
http://thescienceofeating.com/2012/01/29/garlic-rosemary-sweet-potato-fries/
Directions:
My kids, however, HATE them. They use to love them when they were babies, but now, you couldn't catch them eating them. Which is too bad considering how good they are for you.
I found the following recipe and decided to try it anyway. I was going to make my kids eat at least a piece. Guess what? THEY FINISHED THE BOWL. They LOVED them!
So here it is! The only thing I omitted was the cheese. Other than that, I followed the recipe exactly! SO GOOD!
From:
http://thescienceofeating.com/2012/01/29/garlic-rosemary-sweet-potato-fries/
Garlic & Rosemary Sweet Potato Fries
Ingredients:
- 2 large Sweet Potatoes, peeled & cut into strips
- 2 Tbsp Parmesan Cheese, grated
- 1 Tbsp Rosemary, minced
- 1 Tbsp Garlic minced
- 1 1/2 Tbsp Extra Virgin Olive Oil
- Sea Salt & Black Pepper, to taste
- 1/8 Tsp. Sweet Paprika
Directions:
- Heat Oven to 425 degrees.
- Combine rosemary, garlic, salt and oil in a bowl and stir until you make a paste.
- Cut the sweet potato into “fry-like” strips and toss into the oil mixture.
- Using your hands, thoroughly coat each fry with the garlic and rosemary mixture.
- Lay the fries out on an aluminum foil covered baking sheet, and leave room between fries (if fries overlap, they will end up steaming instead of roasting.
- Bake for 12 minutes, remove, flip fries and bake for another 12 minutes.
- Sprinkle with a little more salt, parmesan, pepper, and paprika.
- Remove from oven and serve.
Nutrition Facts: (Serves 4)
- 137 Calories
- 6g Fat
- 16g Carbs
- 3g Protein
Wednesday, September 19, 2012
Recipe: Turkey Chili
I've made an adaptation of this recipe, and it turned out really yummy! The lean meat and the beans make this a very healthy meal full of proteins and fibers. Try it!
Ingredients
Directions
Turkey Chili
Ingredients
- Mix in tomatoes, kidney beans and spices, including the cilantro. Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes.
- When serving, you can add extra fresh cilantro.
Tuesday, May 1, 2012
Exercise of the day - Bench Press
The Bench Press is an upper body exercise that targets the pectorals, the triceps and the deltoids.
Why should a woman do bench press? It is one of the great 4 compound exercises along with the squat, deadlift and standing shoulder press (or overhead press). It helps, obviously, to build up the upper body strength, which in turn is useful for improving overall strength, improving your other lifts and to help sculpt a nice, lean, proportionate upper body.
Here's a good article on why women should not avoid training chest:
http://www.bodybuilding.com/fun/why-women-cant-afford-to-avoid-chest-training.html
Why should a woman do bench press? It is one of the great 4 compound exercises along with the squat, deadlift and standing shoulder press (or overhead press). It helps, obviously, to build up the upper body strength, which in turn is useful for improving overall strength, improving your other lifts and to help sculpt a nice, lean, proportionate upper body.
Here's a good article on why women should not avoid training chest:
http://www.bodybuilding.com/fun/why-women-cant-afford-to-avoid-chest-training.html
Sunday, March 25, 2012
Calculating your dieting numbers
Excellent article on calculating your calories - keep it simple!
From Sohee Lee Fitness :
From Sohee Lee Fitness :
If you’re reading this, I’m assuming you’ve decided that you want to shed some fat and become all sexified (Rog’s term). But you’re frustrated as all hell because there’s so much conflicting information out there. Never eat more than 1,000 calories; carbs are the devil; absolutely no dairy or fruit; switch up your foods every day to confuse your body; never, ever let any food pass your lips after 6p.m. (thanks for that one, Oprah).Read the rest here. Totally worth it!
I think that macronutrient percentages are useless. I’ve had people ask me for my opinion on their diet that was a “40/30/30” p/c/f split. Well, buddy, I’d love to help you out there, but you’re really not telling me anything. For example, how many total calories are you consuming? If you’re only getting in 100g total, that’s 40g protein, 30g carbs, and 30g fat. Not enough. Or if you’re consuming 3000 calories – alright, but relative to your bodyweight, what is that…?
Now, there are a number of ways to do this, but below is my approach that I’ve been using for some years. I’ve done my research, I’ve applied the knowledge to myself and with my clients, and it works. You’ll read about other people recommending that you calculate your basal metabolic rate (BMR), then factor in activity levels, plus your age and gender and finally the number of hairs you have on your head. Quite frankly, all of those calculations give me a headache, but feel free to use those if you so desire. Here’s my way to skin the fat loss cat.
Tuesday, March 20, 2012
Exercise of the day - Step Up
Step-ups are fun, efficient and you can do them anywhere! Step-ups are a good exercise to build strength and endurance in your legs. Shape those babies!
Here's a great video that will teach you how to do a step up. Try and not push off the ground with your trailing leg, but rather use the leg that is on the step (a stair, a bench, a chair, whatever is stable) to push yourself up. This will activate many more muscles in your leg. Do a set for each side.
Here's a great video that will teach you how to do a step up. Try and not push off the ground with your trailing leg, but rather use the leg that is on the step (a stair, a bench, a chair, whatever is stable) to push yourself up. This will activate many more muscles in your leg. Do a set for each side.
Monday, March 19, 2012
Exercise of the day - Burpee
Oh no. Not the burpee!
I LOVE burpees. Yes, they are tough as hell. Yes, they make you huff and puff and sweat and swear. But they are SO GOOD for you. The burpee is a full body exercise that will require strength, endurance and agility. It also works your cardio!
To do a burpee:
1-Begin in a standing position.
2-Drop down, bending your legs in a squat position, positioning your hands on the ground.
3-Quickly extend your feet back and assume the plank position.
4-Quickly return to the squat position with hands on the ground.
5-Jump back up into an upright position.
Wikipedia, of all places, offer many variations on the burpee, the most common being the push up burpee, where you do a push up while in the plank position.
The following video shows how to do a push up burpee, and a few other variations. Take out the push up part of it, and it shows you how to do a regular burpee. Do them fast, do them slow, do them often!
I LOVE burpees. Yes, they are tough as hell. Yes, they make you huff and puff and sweat and swear. But they are SO GOOD for you. The burpee is a full body exercise that will require strength, endurance and agility. It also works your cardio!
To do a burpee:
1-Begin in a standing position.
2-Drop down, bending your legs in a squat position, positioning your hands on the ground.
3-Quickly extend your feet back and assume the plank position.
4-Quickly return to the squat position with hands on the ground.
5-Jump back up into an upright position.
Wikipedia, of all places, offer many variations on the burpee, the most common being the push up burpee, where you do a push up while in the plank position.
The following video shows how to do a push up burpee, and a few other variations. Take out the push up part of it, and it shows you how to do a regular burpee. Do them fast, do them slow, do them often!
Thursday, March 8, 2012
Article: 12 Deadly Workout Sins
From EAS Sports Nutrition :
Sin #1: Too much, too soon
"If women want their arms smaller, their abs smaller, or their thighs smaller, they typically will work those muscles every time they work out," says Melyssa St. Michael, a personal trainer and director of UltraFit Human Performance. But you need 72 hours to go through one metabolic cycle, which promotes healing of the tissue that was torn during your workouts. If you're training the same muscle group every day, your body won't have a chance to recover, slowing progress and leaving yourself open to injury. If you're a beginner, train your full body two to three times per week. Once you can do this with no soreness, train your upper body one day, your lower body on the second day, and take a day off on the third day..
Sin #2: Going cold
Going into your workout cold is a big no-no. Warming up lubricates the joints by thinning the synovial fluid that buffers them, which will give you a better range of motion and put you at a lower risk of injury. Brad Schoenfeld, a personal trainer and author of Look Great Naked and Look Great Sleeveless, suggests warming up with five to 10 minutes of a cardiovascular exercise at 50 to 60 percent of your maximal heart rate. If you're weight training, you can warm up by doing one to two lighter sets of each exercise before piling on the weights.
Sin #3: Not getting enough Z's
When you sleep your body releases growth hormones and repairs the trauma done to the muscles during the day. If you don't get enough sleep, you don't go into the repair and renew cycle that your body hits at its third to fourth hour of slumber. Everyone's a little different, but you should log in a minimum of six hours of snooze time per night. To get the best sleep, keep your room dark and cool, and use a noise generator, such as a fan, if your environment is noisy. Try to go to bed and get up at the same time every day.
Sin #4: Eating like a bird
Many women starve themselves and overexercise, according to St. Michael. But if you don't eat enough during the day, your body goes into starvation mode and slows down its metabolism, making it even harder to lose weight.
When you exercise intensely, your metabolism revs up for up to 46 hours after you've finished exercising-and this is when the greatest fat-burning effect takes place. But if you don't get enough calories for fuel, you can't exercise intensely enough to make this happen. Check out the sidebar to find out how many calories you should be getting every day.
Sin #5: Skipping the stretch
As we get older our muscles lose some of their elasticity, and as a result we lose flexibility. "That can cause postural problems and cause us to be more prone to straining a muscle," says Cedric Bryant, Ph.D., chief exercise physiologist for the American Council on Exercise. Stretching twice during your workout is optimal. By stretching after your warm-up you can prepare your muscles for exercise. And by stretching following your workout, while the muscles are warm, you'll improve your flexibility. For best results, hold each stretch for at least 10 seconds.
Sin #6: Ignoring the negative
If you focus on lifting a weight-the concentric or positive component-and then just let it fall back into place, your sin is in neglecting the negative. The process of letting the weight back down is called the eccentric component, and it's at least as important as the concentric component for stimulating muscular development. Ignore it and you'll only get half the results. In addition, there's a much greater probability of injury when you let gravity pull the weight down-this places the joints at a high potential for pulls and tears. Schoenfeld suggests lowering the weight twice as slowly as you lift it.
Sin #7: Not understanding your exercises
Admit it-sometimes you see someone doing an exercise you've never seen and say to yourself, "That looks cool! I think I'll try it." But not understanding the exercises you're doing is one of our deadly workout sins.
"It's important to understand what your goal is, and how the exercises are going to get you to that goal," St. Michael says. For example, many women do leg presses hoping to make their legs smaller. However, leg presses are a multi-joint exercise that tends to be a mass-builder for legs. On the other hand, single-joint movements such as leg extensions and leg curls concentrate on smaller muscle groups and lend themselves to a smaller, leaner look.
To learn which exercises will get you to your goal, consult a professional. You can hire a personal trainer, or the on-site trainers in your gym may be able to help you.
Sin #8: Having an "all or nothing" mentality
Your New Year's resolution is to start an exercise program, and you begin with a bang, working out like a demon every day. But then life happens - you catch a cold, or things get crazy at work, or you go on a vacation-and you miss a few days or weeks at the gym.
That's not the sin. The sin is having the attitude that because you let your exercise regimen slide, you may as well give it up for good. After all, exercise is only good if you keep at it, and if you skip it you've lost everything you've worked for, right?
"That's really not the case," St. Michael says. "Something is better than nothing, and even if you only exercise once a week for a month because you're on vacation, that's still four days of exercising. Keep in mind that this is a long term goal."
Sin #9: Getting stuck in a rut
When it comes to exercise, variety is the spice of life. "When you do, say, a shoulder exercise, you're training many of the fibers of the shoulder muscles, but not all of them," Schoenfeld says. "To work out all of the fibers in a muscle, you need to use different movements-using different angles or even just changing your grip on the weights."
This goes for cardio as well as weight training. "When you use the same exercise over and over, it's a repetitive motion task, just like typing at your keyboard, which can produce carpal tunnel syndrome," Schoenfeld says. So falling into a cardio rut ups your chances for injury.
Mixing up your workout also combats boredom-always a handy excuse for skipping the gym. Schoenfeld likes to change his routine from session to session, but he suggests giving your routine an overhaul at least once every six weeks.
Sin #10: Swinging weights
The ABCs of lifting weights are "Always Be in Control." When you use momentum to swing the weights around, you're not targeting the muscle that the exercise is meant for. Worse, Schoenfeld says, you're increasing your chances of injury. To squash this sin, make sure your lower back is tight and the only thing that's moving is the joint (or joints) related to the exercise you're doing.
Sin #11: Being too lightweight
You may think that if you lift too much weight, you'll bulk up to Schwarzeneggerian proportions. But it just isn't so. "Women don't have anywhere near enough testosterone to produce significant muscle growth," Schoenfeld says. If you want to get a good workout, you need to tax your muscles. "You should not be at the end of a set able to do five more reps," Schoenfeld says. According to Bryant, if you're using the right amount of weight, you should be able to perorm at least eight reps, but not more than 15, before your muscles are fatigued.
Sin #12: Nixing the H2O
When you exercise, you increase your metabolism and create heat. "If you don't consume sufficient amounts of fluids to maintain your hydration status, your body will conserve fluids, so you won't sweat as soon or as much," Bryant says. "As a result, you won't dissipate adequate amounts of that heat."
Do you want to drink water before, during or after exercise? The answer is all of the above. Down 16 ounces before working out, 4 to 6 ounces every 15 to 20 minutes during your workout, and then top it off with even more water after you're done exercising.
Wednesday, March 7, 2012
Recipe: Black Bean Paste Beef Tenderloin Stri Fry
Ingredients:
~3/4 lb beef tenderloin, cut in cubes
~1 big onion, chopped (about 1 1/2 cup)
~1 yellow bell pepper (any colour will do)
~2 cups broccoli, chopped in small fleurets
~2-3 green onions, chopped (about 1/4 cup)
~2 tbsp canola oil
~2 1/2 tbsp Black bean paste (this is the brand I use)
Mix the black bean paste with the beef, and let marinate at least 10-15 minutes. In a pan over medium high heat, heat up the oil and quickly soften the onions, about 1-2 min. Add the peppers and stir, 1-2 min. Add the beef and cook for a few min, up until the vegetables are still a bit crunchy and the meat is done to your likeness (I like it med-rare). Turn off the heat. Stir in the broccoli and green onions, cover with a lid and steam for a 3-4 min.
Eat as is, or over rice, pasta, quinoa, whatever you want!
Nutritional Information:
Depending on the cut of beef you use, the nutritional info will change. If you eat it over rice/pasta/quinoa, this will also change the macros of your meal. Here's what my recipe yields per portion (4 portions for the whole thing):
Calories: 368
Fat: 23g
Carb.: 15g
Protein: 27g
Exercise of the day - Deadlift
The deadlift is part of the three most important exercises one can do - squat, deadlift and bench press. The deadlift is a whole body exercise, as it engages your whole body to lift the weight. It especially targets the lower back muscles, the glutes and the hamstrings. This is a great exercise for the ladies - do not let the barbell and the plates intimidate you!
Try the deadlift with low weights at first, and work on mastering the technique. Perfect form will not only help you prevent injuries but will also help you improve your lift tremendously.
It is very important to have good technique. This website is a good starting point to learn proper technique. Don't let it intimidate you - it's full of good info. Be sure to also look at the 13 deadlift mistakes page to help correct any problems you may have.
There are many variations you can do - stiffed leg, one leg romanian, sumo, etc. Try them all, find the one you love, and do it!
Happy Lifting!
Try the deadlift with low weights at first, and work on mastering the technique. Perfect form will not only help you prevent injuries but will also help you improve your lift tremendously.
It is very important to have good technique. This website is a good starting point to learn proper technique. Don't let it intimidate you - it's full of good info. Be sure to also look at the 13 deadlift mistakes page to help correct any problems you may have.
There are many variations you can do - stiffed leg, one leg romanian, sumo, etc. Try them all, find the one you love, and do it!
Happy Lifting!
Tuesday, March 6, 2012
Exercise of the day - Push-up
Ah yes, the good old push up. What a great exercise this is. You don't need any equipment, and can perform this exercise virtually anywhere you are. In the office, at home, outside, at a gym, at a friends, in a bar... Anywhere!
This is a great exercise to work many muscles. It primarily targets the pectorals, but also works the deltoids (front of the shoulder) and the triceps (back of the arm). Keep your core tight, and it also help work out the abs, too.
There are many push up variations. Some are more difficult than others, but all are great in their own right! This is a great website that list 10, yes, 10 push up variations. That is without counting the fact that all of them can be performed from your knees, so really, that's 20... The possibilities are endless!
How many push up variations can you successfully do?
Also - if you want to challenge yourself, why not try to do 100 push ups in one set? This website will help you achieve that goal. Try it!
Now on your hands and knees and gimme 20!
This is a great exercise to work many muscles. It primarily targets the pectorals, but also works the deltoids (front of the shoulder) and the triceps (back of the arm). Keep your core tight, and it also help work out the abs, too.
There are many push up variations. Some are more difficult than others, but all are great in their own right! This is a great website that list 10, yes, 10 push up variations. That is without counting the fact that all of them can be performed from your knees, so really, that's 20... The possibilities are endless!
How many push up variations can you successfully do?
Also - if you want to challenge yourself, why not try to do 100 push ups in one set? This website will help you achieve that goal. Try it!
Now on your hands and knees and gimme 20!
Monday, March 5, 2012
Exercise of the day - T-bar row
One of my very favorite back exercise is the t-bar row. There are many ways you can do these.
Chest supported (I'm too short for these so I don't do them):
Regular (we don't have that machine at my gym):
Barbell + V handle:
Those are the ones I do and love. Works the back, obviously but also your core (needs to be engaged the whole time) and your legs (because you bend your legs at the knees and engage the quads).
Chest supported (I'm too short for these so I don't do them):
Regular (we don't have that machine at my gym):
Barbell + V handle:
Those are the ones I do and love. Works the back, obviously but also your core (needs to be engaged the whole time) and your legs (because you bend your legs at the knees and engage the quads).
Friday, March 2, 2012
Recipe: Protein Balls!
With lifting weights and gaining lean muscles come the inevitable quest to eating more lean protein. Eating tons of meat is probably the best thing to do, but for this petite girl with a tiny stomach, it's not really possible (or comfortable). Drinking whey protein shakes is certainly one way to go, but it gets boring. FAST. And eating commercially produced protein bars gets expensive. Plus you never really know what's in them. I did find a brand I really like called Builders made by CLIF.
However.
I love to cook, and love to experiment. So from this basic recipe for protein bars I found on this protein powder recipes I have made a few different kinds of protein balls (easier to shape them in balls than in bars!) From this basic recipe, you can make tons of variations. Just remember that those balls are NOT COOKED or baked, so whatever you throw in need to be edible raw.
Also, keep in mind that NONE of those balls are sweet. I suppose one could add sugar, brown sugar, honey, maple syrup, stevia, whatever sugar you want to the recipe. I didn't, because I wanted to keep them as healthy as possible.
(top left-Basic, top right-Hazelnut Almond, middle-Chocolate Coffee, bottom left-Mint Chocolate, bottom right-Vanilla Oat)
Here are all the recipes (with comments):
Basic Chocolate Protein Ball (adapted but pretty darn close to the recipe from this website)
~1/2 cup chocolate whey powder
~1/2 cup coconut milk
~1/2 cup coconut flour
~1 tbsp cocoa powder
~semi sweet chocolate to roll the balls in
Melt chocolate in a bain-marie. In a bowl, mix all remaining ingredients together using a fork. Use a bit of vegetable oil on your hands and form balls out of the mixture (I made about 12 smallish balls). Dip them in chocolate. Place in the fridge to harden. Enjoy!
Verdict: chocolaty, good, solid protein bar. Nice basic recipe to tweak to your taste. Add chunks of almonds (or any other nuts), roll the balls in unsweetened shredded coconut, add raisins, whatever your heart desire. just keep in mind that those are NOT COOKED, so whatever you add in needs to be edible raw.
Almond/Hazelnut Chocolate Protein Ball
~1/2 cup chocolate whey powder
~1/2 cup almond meal
~1 tbsp coconut flour
~1/3 cup crushed hazelnut
~1/4 cup water
~1/4 cup shredded unsweetened coconut (to roll the balls in).
In a bowl, mix all remaining ingredients together using a fork. Use a bit of vegetable oil on your hands and form balls out of the mixture (I made about 12 smallish balls). Roll them in the shredded coconut. Place in the fridge to harden. Enjoy!
Verdict: good, a bit too soft for my taste as far as texture. Next time, I might add in a bit of almond extract, or a tiny bit more hazelnut, as well as almond milk rather than water. I would also use sweetened shredded coconut.
Vanilla Oat Protein Ball
~1/2 cup vanilla whey
~1/2 cup of ground rolled oats, or oat flour
~1/4 cup almond meal
~2 tbsp coconut flour
~1/4 cup milk
~1tsp vanilla extract
~1 tsp brown sugar
~unsweetened shredded coconut mix with some cocoa powder
In a bowl, mix all remaining ingredients together using a fork. Use a bit of vegetable oil on your hands and form balls out of the mixture (I made about 12 smallish balls). Roll them in the shredded coconut mixture. Place in the fridge to harden. Enjoy!
Verdict: Meh. More vanilla extract perhaps, maybe add almond extract as well. next time I'll use coconut milk, or even almond milk rather than cow's milk. I would also ground the oat a little less to add more texture. and perhaps replaced the vanilla whey with chocolate whey instead. It's not bad, but it's definitely missing something to make it extra good.
Chocolate Coffee Protein Ball
~1/2 cup chocolate whey powder
~1/2 cup coconut milk
~1 tsp instant coffee
~1/2 cup coconut flour
~1 tbsp cocoa powder
~semi sweet chocolate to roll the balls in
Melt chocolate in a bain-marie. Mix instant coffee with coconut milk and stir until the coffee is dissolved. In a bowl, mix all remaining ingredients together with the coconut milk/coffee using a fork. Use a bit of vegetable oil on your hands and form balls out of the mixture (I made about 12 smallish balls). Dip them in chocolate. Place in the fridge to harden. Enjoy!
Verdict: YUMMY!!! The coffee makes the chocolate flavour pop. It adds so much to the taste. Really really good. I think next time I make these, I'll roll the balls in shredded dark chocolate instead of dipping them in melted chocolate.
Mint Chocolate Protein Ball
~1/2 cup chocolate whey powder
~1/2 cup coconut milk
~1/2 cup coconut flour
~1 tbsp cocoa powder
~1 1/4 tsp mint extract
~semi sweet chocolate to roll the balls in
Melt chocolate in a bain-marie. In a bowl, mix all remaining ingredients together using a fork. Use a bit of vegetable oil on your hands and form balls out of the mixture (I made about 12 smallish balls). Dip them in chocolate. Place in the fridge to harden. Enjoy!
Verdict: Another big huge WIN! This was SO good. I made the mistake of mixing half the mint extract with the chocolate, which made it harden. So instead of dipping the balls, I flattened them a bit and used the mint chocolate as a spread on top. Worked well, but I would definitely mix ALL of the extract with the whey/flour mixture instead of putting some in the chocolate. One could most likely rolled the balls in crushed candy canes, but that would make them a little less healthy (but I bet really freaking yummy!)
There are SO many different variations for these. You can add chopped nuts of any kind, dried fruits, any extract (chocolate orange anyone?). I wonder if lemon or orange rind would work? I bet it would. You could also use quinoa four (so full of protein!) but be careful - the taste of quinoa flour is STRONG, so it would have to be covered up by something else. One could also use any flavour of whey - I'm thinking berry flavoured whey, cocoa powder, dried cranberries/blueberries/cherries. YUM!!!
HAVE FUN!!!!!
However.
I love to cook, and love to experiment. So from this basic recipe for protein bars I found on this protein powder recipes I have made a few different kinds of protein balls (easier to shape them in balls than in bars!) From this basic recipe, you can make tons of variations. Just remember that those balls are NOT COOKED or baked, so whatever you throw in need to be edible raw.
Also, keep in mind that NONE of those balls are sweet. I suppose one could add sugar, brown sugar, honey, maple syrup, stevia, whatever sugar you want to the recipe. I didn't, because I wanted to keep them as healthy as possible.
(top left-Basic, top right-Hazelnut Almond, middle-Chocolate Coffee, bottom left-Mint Chocolate, bottom right-Vanilla Oat)
Here are all the recipes (with comments):
Basic Chocolate Protein Ball (adapted but pretty darn close to the recipe from this website)
~1/2 cup chocolate whey powder
~1/2 cup coconut milk
~1/2 cup coconut flour
~1 tbsp cocoa powder
~semi sweet chocolate to roll the balls in
Melt chocolate in a bain-marie. In a bowl, mix all remaining ingredients together using a fork. Use a bit of vegetable oil on your hands and form balls out of the mixture (I made about 12 smallish balls). Dip them in chocolate. Place in the fridge to harden. Enjoy!
Verdict: chocolaty, good, solid protein bar. Nice basic recipe to tweak to your taste. Add chunks of almonds (or any other nuts), roll the balls in unsweetened shredded coconut, add raisins, whatever your heart desire. just keep in mind that those are NOT COOKED, so whatever you add in needs to be edible raw.
Almond/Hazelnut Chocolate Protein Ball
~1/2 cup chocolate whey powder
~1/2 cup almond meal
~1 tbsp coconut flour
~1/3 cup crushed hazelnut
~1/4 cup water
~1/4 cup shredded unsweetened coconut (to roll the balls in).
In a bowl, mix all remaining ingredients together using a fork. Use a bit of vegetable oil on your hands and form balls out of the mixture (I made about 12 smallish balls). Roll them in the shredded coconut. Place in the fridge to harden. Enjoy!
Verdict: good, a bit too soft for my taste as far as texture. Next time, I might add in a bit of almond extract, or a tiny bit more hazelnut, as well as almond milk rather than water. I would also use sweetened shredded coconut.
Vanilla Oat Protein Ball
~1/2 cup vanilla whey
~1/2 cup of ground rolled oats, or oat flour
~1/4 cup almond meal
~2 tbsp coconut flour
~1/4 cup milk
~1tsp vanilla extract
~1 tsp brown sugar
~unsweetened shredded coconut mix with some cocoa powder
In a bowl, mix all remaining ingredients together using a fork. Use a bit of vegetable oil on your hands and form balls out of the mixture (I made about 12 smallish balls). Roll them in the shredded coconut mixture. Place in the fridge to harden. Enjoy!
Verdict: Meh. More vanilla extract perhaps, maybe add almond extract as well. next time I'll use coconut milk, or even almond milk rather than cow's milk. I would also ground the oat a little less to add more texture. and perhaps replaced the vanilla whey with chocolate whey instead. It's not bad, but it's definitely missing something to make it extra good.
Chocolate Coffee Protein Ball
~1/2 cup chocolate whey powder
~1/2 cup coconut milk
~1 tsp instant coffee
~1/2 cup coconut flour
~1 tbsp cocoa powder
~semi sweet chocolate to roll the balls in
Melt chocolate in a bain-marie. Mix instant coffee with coconut milk and stir until the coffee is dissolved. In a bowl, mix all remaining ingredients together with the coconut milk/coffee using a fork. Use a bit of vegetable oil on your hands and form balls out of the mixture (I made about 12 smallish balls). Dip them in chocolate. Place in the fridge to harden. Enjoy!
Verdict: YUMMY!!! The coffee makes the chocolate flavour pop. It adds so much to the taste. Really really good. I think next time I make these, I'll roll the balls in shredded dark chocolate instead of dipping them in melted chocolate.
Mint Chocolate Protein Ball
~1/2 cup chocolate whey powder
~1/2 cup coconut milk
~1/2 cup coconut flour
~1 tbsp cocoa powder
~1 1/4 tsp mint extract
~semi sweet chocolate to roll the balls in
Melt chocolate in a bain-marie. In a bowl, mix all remaining ingredients together using a fork. Use a bit of vegetable oil on your hands and form balls out of the mixture (I made about 12 smallish balls). Dip them in chocolate. Place in the fridge to harden. Enjoy!
Verdict: Another big huge WIN! This was SO good. I made the mistake of mixing half the mint extract with the chocolate, which made it harden. So instead of dipping the balls, I flattened them a bit and used the mint chocolate as a spread on top. Worked well, but I would definitely mix ALL of the extract with the whey/flour mixture instead of putting some in the chocolate. One could most likely rolled the balls in crushed candy canes, but that would make them a little less healthy (but I bet really freaking yummy!)
There are SO many different variations for these. You can add chopped nuts of any kind, dried fruits, any extract (chocolate orange anyone?). I wonder if lemon or orange rind would work? I bet it would. You could also use quinoa four (so full of protein!) but be careful - the taste of quinoa flour is STRONG, so it would have to be covered up by something else. One could also use any flavour of whey - I'm thinking berry flavoured whey, cocoa powder, dried cranberries/blueberries/cherries. YUM!!!
HAVE FUN!!!!!
I'm back!!!
Hey everyone, Long time no see!
I will be trying to revive this little blog I've got here, if only for sharing stuff that is important to me. Hopefully I'll be better at this thing called blogging! We will see about that. :)
Quick update:
I've hired a personal trainer a year and a half ago, and long story short, I've lost 15 lb, gained muscles and lost tons of fat. Mainly, I went from a size 10 to a size 2. I'm still maintaining. Hiring a personal trainer was the best thing I could have ever done - it helped me change my lifestyle completely. I'm still going to the gym, on my own, almost every day. I run, lift weights, play sports, and love life!
Friday, December 18, 2009
Status Update
No, I'm not dead. Yes, I'm still here and doing well. I've got a cold now, but other than that, all's good. It's the Holidays, and of course, I'm busy as hell, so I don't have much time to update here!
But things keep on going real well for me. I'm still doing the big breakfast, medium lunch, small dinner thing, and it's working real well. I've slipped a few times and had snacks in the evening, but nothing too dramatic. I'm down to 125lbs - WOOHOO!!!! I've officially reached my goal! I'm so happy and proud.
Now I'd love to be able to exercise more. Doing exercise at home, even if at my own pace, gets really boring after a while. I'll look for some day classes I could take in the New Year. Yoga? Muai Thai Boxing? I'm already on the ice with the kids at least once a week, so that's not bad, but that's not enough. I'd love to be part of a hockey team again, but it doesn't seem to be in the cards for now. I'll keep looking tho.
Oh, another big thing - I've purchased my first size 6 pair of jeans this week. First pair of size 6 in over 10 years! So, so happy. :)
But things keep on going real well for me. I'm still doing the big breakfast, medium lunch, small dinner thing, and it's working real well. I've slipped a few times and had snacks in the evening, but nothing too dramatic. I'm down to 125lbs - WOOHOO!!!! I've officially reached my goal! I'm so happy and proud.
Now I'd love to be able to exercise more. Doing exercise at home, even if at my own pace, gets really boring after a while. I'll look for some day classes I could take in the New Year. Yoga? Muai Thai Boxing? I'm already on the ice with the kids at least once a week, so that's not bad, but that's not enough. I'd love to be part of a hockey team again, but it doesn't seem to be in the cards for now. I'll keep looking tho.
Oh, another big thing - I've purchased my first size 6 pair of jeans this week. First pair of size 6 in over 10 years! So, so happy. :)
Monday, December 7, 2009
Weekend report
Hey ya'll!
Things are going well for me. I'm managing my weight quite well, even going down a bit this week (got down to 126, woohoo!). Of course that got me a false sense of security, and I indulged this weekend. But it's ok. I'm back on track today, and will stay on track all week. As long as I indulge only once in a while, I think I'll be ok.
I've been very active, always moving, always going somewhere. I've been stressed a lot too this past week. And I've had my monthly womanly thing. FUN. So I apologize, but yes, I felt like indulging this weekend was well earned. So there. :)
Exercising continue to be the hardest thing to do. It's not like I sit on my ass all day watching soaps... I'm active. Yesterday, I worked outside for 3 hours, racking leaves, packing them in bags, putting away my patio furniture. So that's something! I am just real bad these days at doing any targeted exercise. I gotta get back on that. It made me feel so good! I should remember that feeling and start doing it again.
Good news is I'll be going on the ice at least once a week with my hockey team. I'm coaching a team again this year. I'm really looking forward to it.
Later...
Things are going well for me. I'm managing my weight quite well, even going down a bit this week (got down to 126, woohoo!). Of course that got me a false sense of security, and I indulged this weekend. But it's ok. I'm back on track today, and will stay on track all week. As long as I indulge only once in a while, I think I'll be ok.
I've been very active, always moving, always going somewhere. I've been stressed a lot too this past week. And I've had my monthly womanly thing. FUN. So I apologize, but yes, I felt like indulging this weekend was well earned. So there. :)
Exercising continue to be the hardest thing to do. It's not like I sit on my ass all day watching soaps... I'm active. Yesterday, I worked outside for 3 hours, racking leaves, packing them in bags, putting away my patio furniture. So that's something! I am just real bad these days at doing any targeted exercise. I gotta get back on that. It made me feel so good! I should remember that feeling and start doing it again.
Good news is I'll be going on the ice at least once a week with my hockey team. I'm coaching a team again this year. I'm really looking forward to it.
Later...
Friday, November 27, 2009
10 "Unhealthy" Foods that are Actually Good for You
http://www.sparkpeople.com/resource/slideshow.asp?show=34
Written by: Sarah Haan, Registered Dietitian
Why is it that so many delicious and healthful foods have gotten such bad raps? We could blame the sensational headlines in the media or your Uncle Jack's lack of understanding about the latest scientific research study, but when it comes down to it, we've all heard some bad things about what has turned out to be some really great foods. These bad reps may be based on a one-sided story, old wives' tales or outdated research, yet many people who want to eat healthier are shying away from foods that are actually good for them! We recently told you about some "healthy" foods that are anything but, and now we're setting the record straight about some of the "unhealthy" foods that are actually good for you! How many are you avoiding?
1- Canned Vegetables
Canned veggies have earned an undeserved reputation. Yes, many types are high in sodium, but don't discount them completely. You can purchase low sodium varieties and/or rinse your canned veggies in a colander before your meal to remove much of the excess sodium. And most nutrition experts agree that the vitamin and mineral content of fresh, canned and even frozen veggies are all about the same--not less nutritious as once thought. Canned vegetables are inexpensive, easy, and a great fallback when you haven't been able to restock your kitchen with the fresh stuff.
2- Red Meat
Buy the right kind of red meat, and you're on your way to a meal packed with protein, iron, vitamin B-12, and zinc. Not all red meats make healthful choices (beef brisket, for example has 16 grams of fat per 3-ounce serving), but some varieties, like extra lean ground sirloin, which is 96% fat-free, contain just 4.5 grams of fat for a serving of the same size. Read food labels to ensure you choose lean cuts, such as eye of round (top round), top sirloin, bottom round, tenderloin and flank steak. Research has also shown that grass-fed beef is lower in saturated fat and higher in Omega-3's than traditional beef.
3- Potatoes
The low-carb fads of the late '90s still linger today, and many people still believe that white potatoes should be avoided at all costs. The potato can be a great source of carbohydrates and nutrients, including vitamins C, B-6, and folate and fiber (4 grams when you eat the skin). The key is to eat the right portion size and rethink your add-ons (and cooking method). Some large potatoes are almost the size of a football, so be sure to cut those in half or even thirds. To enjoy your potatoes in a healthy way, cut them into 1-inch thick slices, season with garlic, herbs and pepper and bake in the oven until soft and golden brown.
4- Avocados
Avocados have taken the brunt of the criticism for the fruit and veggie world. Perhaps you, too, have overheard folks saying that avocados are bad for you, when in fact, the opposite is true. They received their bad reputation due to their relatively high fat content, but the often-ignored fact is that these fruits are full of heart-healthy, monounsaturated fat. Two tablespoons of avocado has just 50 calories and 4.5 grams of fat, 4 grams of which are unsaturated. Comparing this to the 204 calories and 23 grams of fat in the same amount of salted butter puts it into perspective. Avocados also carry 20 different vitamins along with plenty of lutein for your healthy vision. So go ahead! Spread some on your sandwich, place some chunks on your grilled fish, or throw a couple slices onto a green salad.
5- Dried Fruit
Although some brands of dried fruit do come with gobs of added sugar or oil, that doesn't mean every dried fruit is a bad choice. Dried fruit (without added sugar) can be a great source of vitamins, minerals and fiber. Some criticize dried fruit because "the water is taken out and only the sugar is left." In reality, the sugar was there to begin with, and if you can munch on a handful of natural dried fruit and drink a glass of water, you're getting in one more fruit serving for the day! Try dried fruits like mango, apples, bananas, kiwi, peaches, pears and pineapple. Check the labels to ensure there is no added sugar, and if you have trouble finding a good brand you can make your own (and save money doing so) with a small food dehydrator. Great as a portable snack, a healthful solution to your sweet cravings, and thrown on cereal, salads and cooked meat, dried fruit has a place in any healthy diet.
6- Pizza
When done right, pizza can pack a load of nutrients—especially when you make it yourself in your own kitchen. To give pizza a makeover, use a whole-wheat crust; top your pizza with a bit of sauce, hummus or a drizzle of olive oil; then, load it up with sliced veggies like peppers, mushrooms, zucchini and broccoli, some shredded, low-fat mozzarella cheese and your favorite fresh or dried herbs. Talk about an efficient (and delicious) delivery system for whole grains, vegetables, and protein-rich dairy!
7- Bananas
One medium banana (approximately 7 inches long) provides 0 grams of fat, 3 grams of fiber, 105 calories, and 27 grams of carbs--that's cheaper and more nutritious than most 100-calorie snack packs. These specs mean that bananas make great snacks, even for people with diabetes who need to follow carbohydrate-controlled diets. Why are bananas being called "fattening" or high in sugar compared to other fruits is a mystery. They do have a few more grams of carbohydrate than apples and oranges, but that does not mean they should be off limits!
8- Eggs
Eggs, especially egg yolks, have been blamed for causing high cholesterol and heart disease. According to the Harvard University Gazette, researchers found that eating an egg a day did not raise cholesterol levels. So you can feel light-hearted (literally) when enjoying up to an egg yolk per day. When you do, you're getting protein, unsaturated fats, vitamin D and every other vitamin and mineral in the book (save vitamin C). What's bad about that?
9- Shrimp
Another healthy protein source is shrimp. With a reputation as a "high cholesterol" food that is deep-fried more often than not, it's easy to see why people want to avoid it. But eating foods high in cholesterol is just one of many factors that affect your cholesterol levels. Four ounces of shrimp has just 165 milligrams of cholesterol, but also packs 18 grams of protein and a single gram of fat. When you enjoy a high-fiber breakfast and a meatless lunch, you should be able to fit shrimp into your diet and still come under your daily limit of 300 milligrams of cholesterol per day. It's great in stir-fries, pasta and straight off the grill, but avoids deep-fried shrimp to keep this choice a healthful one.
10- Iceberg Lettuce
Iceberg lettuce may be light on the nutrient-side when comparing it to spinach or kale, but it is far from being a pointless or unhealthy food. "It's nothing but water," people say. Well, we all need more water, so what's wrong with that? In fact, eating water-rich foods can keep you feeling full longer. Iceberg is extremely low in calories, which means you can load up your salad with lean proteins like beans, seeds, fresh and dried fruits, and a nice, light dressing. Two cups of the crunchy stuff even gives you a tiny bit of folate and calcium to boot! Sounds healthy to us!
Written by: Sarah Haan, Registered Dietitian
Why is it that so many delicious and healthful foods have gotten such bad raps? We could blame the sensational headlines in the media or your Uncle Jack's lack of understanding about the latest scientific research study, but when it comes down to it, we've all heard some bad things about what has turned out to be some really great foods. These bad reps may be based on a one-sided story, old wives' tales or outdated research, yet many people who want to eat healthier are shying away from foods that are actually good for them! We recently told you about some "healthy" foods that are anything but, and now we're setting the record straight about some of the "unhealthy" foods that are actually good for you! How many are you avoiding?
1- Canned Vegetables
Canned veggies have earned an undeserved reputation. Yes, many types are high in sodium, but don't discount them completely. You can purchase low sodium varieties and/or rinse your canned veggies in a colander before your meal to remove much of the excess sodium. And most nutrition experts agree that the vitamin and mineral content of fresh, canned and even frozen veggies are all about the same--not less nutritious as once thought. Canned vegetables are inexpensive, easy, and a great fallback when you haven't been able to restock your kitchen with the fresh stuff.
2- Red Meat
Buy the right kind of red meat, and you're on your way to a meal packed with protein, iron, vitamin B-12, and zinc. Not all red meats make healthful choices (beef brisket, for example has 16 grams of fat per 3-ounce serving), but some varieties, like extra lean ground sirloin, which is 96% fat-free, contain just 4.5 grams of fat for a serving of the same size. Read food labels to ensure you choose lean cuts, such as eye of round (top round), top sirloin, bottom round, tenderloin and flank steak. Research has also shown that grass-fed beef is lower in saturated fat and higher in Omega-3's than traditional beef.
3- Potatoes
The low-carb fads of the late '90s still linger today, and many people still believe that white potatoes should be avoided at all costs. The potato can be a great source of carbohydrates and nutrients, including vitamins C, B-6, and folate and fiber (4 grams when you eat the skin). The key is to eat the right portion size and rethink your add-ons (and cooking method). Some large potatoes are almost the size of a football, so be sure to cut those in half or even thirds. To enjoy your potatoes in a healthy way, cut them into 1-inch thick slices, season with garlic, herbs and pepper and bake in the oven until soft and golden brown.
4- Avocados
Avocados have taken the brunt of the criticism for the fruit and veggie world. Perhaps you, too, have overheard folks saying that avocados are bad for you, when in fact, the opposite is true. They received their bad reputation due to their relatively high fat content, but the often-ignored fact is that these fruits are full of heart-healthy, monounsaturated fat. Two tablespoons of avocado has just 50 calories and 4.5 grams of fat, 4 grams of which are unsaturated. Comparing this to the 204 calories and 23 grams of fat in the same amount of salted butter puts it into perspective. Avocados also carry 20 different vitamins along with plenty of lutein for your healthy vision. So go ahead! Spread some on your sandwich, place some chunks on your grilled fish, or throw a couple slices onto a green salad.
5- Dried Fruit
Although some brands of dried fruit do come with gobs of added sugar or oil, that doesn't mean every dried fruit is a bad choice. Dried fruit (without added sugar) can be a great source of vitamins, minerals and fiber. Some criticize dried fruit because "the water is taken out and only the sugar is left." In reality, the sugar was there to begin with, and if you can munch on a handful of natural dried fruit and drink a glass of water, you're getting in one more fruit serving for the day! Try dried fruits like mango, apples, bananas, kiwi, peaches, pears and pineapple. Check the labels to ensure there is no added sugar, and if you have trouble finding a good brand you can make your own (and save money doing so) with a small food dehydrator. Great as a portable snack, a healthful solution to your sweet cravings, and thrown on cereal, salads and cooked meat, dried fruit has a place in any healthy diet.
6- Pizza
When done right, pizza can pack a load of nutrients—especially when you make it yourself in your own kitchen. To give pizza a makeover, use a whole-wheat crust; top your pizza with a bit of sauce, hummus or a drizzle of olive oil; then, load it up with sliced veggies like peppers, mushrooms, zucchini and broccoli, some shredded, low-fat mozzarella cheese and your favorite fresh or dried herbs. Talk about an efficient (and delicious) delivery system for whole grains, vegetables, and protein-rich dairy!
7- Bananas
One medium banana (approximately 7 inches long) provides 0 grams of fat, 3 grams of fiber, 105 calories, and 27 grams of carbs--that's cheaper and more nutritious than most 100-calorie snack packs. These specs mean that bananas make great snacks, even for people with diabetes who need to follow carbohydrate-controlled diets. Why are bananas being called "fattening" or high in sugar compared to other fruits is a mystery. They do have a few more grams of carbohydrate than apples and oranges, but that does not mean they should be off limits!
8- Eggs
Eggs, especially egg yolks, have been blamed for causing high cholesterol and heart disease. According to the Harvard University Gazette, researchers found that eating an egg a day did not raise cholesterol levels. So you can feel light-hearted (literally) when enjoying up to an egg yolk per day. When you do, you're getting protein, unsaturated fats, vitamin D and every other vitamin and mineral in the book (save vitamin C). What's bad about that?
9- Shrimp
Another healthy protein source is shrimp. With a reputation as a "high cholesterol" food that is deep-fried more often than not, it's easy to see why people want to avoid it. But eating foods high in cholesterol is just one of many factors that affect your cholesterol levels. Four ounces of shrimp has just 165 milligrams of cholesterol, but also packs 18 grams of protein and a single gram of fat. When you enjoy a high-fiber breakfast and a meatless lunch, you should be able to fit shrimp into your diet and still come under your daily limit of 300 milligrams of cholesterol per day. It's great in stir-fries, pasta and straight off the grill, but avoids deep-fried shrimp to keep this choice a healthful one.
10- Iceberg Lettuce
Iceberg lettuce may be light on the nutrient-side when comparing it to spinach or kale, but it is far from being a pointless or unhealthy food. "It's nothing but water," people say. Well, we all need more water, so what's wrong with that? In fact, eating water-rich foods can keep you feeling full longer. Iceberg is extremely low in calories, which means you can load up your salad with lean proteins like beans, seeds, fresh and dried fruits, and a nice, light dressing. Two cups of the crunchy stuff even gives you a tiny bit of folate and calcium to boot! Sounds healthy to us!
9 Foods You Think are Healthy but Aren't
http://www.sparkpeople.com/resource/slideshow.asp?show=28
Written by: Sarah Haan, Registered Dietitian
There are many foods in today’s supermarkets that aren’t as good for you as you might think. Before you bite, get the facts on some of these masters of disguise, but remember: All sorts of foods and drinks can fit into a healthy diet when you enjoy them responsibly and within moderation. Just make sure you're reading labels and not being tricked into thinking the foods you're eating are better for you than they really are.
1- Vitamin-Enriched Water
Vitamin-enriched waters put two good things together to make healthiest drink ever, right? Sounds good in theory, but vitamin waters contain far more than their name implies. Yes, they can give you your daily dose of nutrients, just like a multivitamin, but it comes with a side of sugar and calories you may not have known you ordered. A single bottle of vitamin-enriched water usually contains 2.5 servings or more when you read the nutrition label. That means you're consuming more than twice the calories and sugar listed on the label when you drink the whole thing. Water it down: Water should be your drink of choice. If you don't like the flavor of plain water, spruce it up without calories by adding lime, lemon or orange wedges to your glass. Save the vitamin and electrolyte-enhanced waters for long, intense workouts that last 90 minutes or more.
2- Granola
Granola can be deceiving. It appears to be filled with the whole-grain goodness of oats. What's so bad about that? It's what you don't see: all the added fat and sugar that turned those healthful oats into granola. This applies to granola bars, too. They may have a reputation as the optimal snack for healthy eaters, but many are made with added chocolate, sugars, and "chicory root extract," which is mostly inulin, a sugar made from plants that is also a source of soluable fiber. Inulin, which is largely undigestible, adds both sugar and supplemental fiber to make granola look healthier than it is. Get a grip on granola: Not all granolas deserve a bad rap. Read those labels (sugars should not be in the first two ingredients) or make your own so you know what you're eating.
3- Spinach Wraps & Pasta
Spinach wraps and pastas definitely add a decorative flair to your meal, but that's about it. The actual amount of spinach in these green tortillas and noodles is trivial compared with what you would get if you added your own spinach leaves to your wrap or pasta dish. This super green is added more for color than for nutrition, and most often, the flour used to make the pasta or wrap isn't whole grain, either. Spruce up your spinach: Add fresh spinach leaves to your pasta dish or wrap if you want to benefit from the B vitamins, fiber, iron and calcium found in spinach. Choose whole-grain (not spinach) pastas and wraps for your meals instead.
4- Broccoli & Cheddar Soup
It may boast the super food "broccoli" in its name, but this creamy concoction is usually less than soup-er for you. Besides a load of full-fat cheddar cheese, what you won't see is all the melted butter and cream this soup contains. All three of these ingredients are high in unhealthy saturated fats. And just because broccoli is in the name doesn't mean you're getting a serving of vegetables when you slurp down this soup. Slim down your soup: Order a cup instead of a bowl, or make it at home using healthier substitutions like evaporated skim milk and less cheese. Don't forget to add a real serving or two of vegetables to your meal; this soup alone won't help you meet your daily quota.
5- Veggie Chips
Veggie chips seem like they would be a much smarter choice than regular potato chips, but it turns out most brands are about equal in calories, fat and nutrients to regular old chips. Consumer Reports states that the main ingredient for almost all veggie chips are potatoes, merely supplemented with vegetable powder or puree. Veggie chips only contain about 10 fewer calories per serving than your average potato chips. Chuck the chips: Snack on fresh, crunchy veggies for fewer calories and more nutrients than veggie chips.
6- Muffins
Muffins may look like the perfect breakfast or snack, but in most cases, they're little more than a small cake (i.e. dessert). Not only do they resemble small planets in size, but they are also loaded with calories, unhealthy fats, refined flour and added sugars. Bran muffins can trick you into thinking they are healthful because the word "bran" is in the name, but these monsters can contain 500 calories or more and very little else in the way of nutrition! Blueberry muffins (or other fruity varieties) contain a fraction of a serving of real fruit. Muzzle the muffin top: Share these goodies with a friend and watch your portion sizes. If fruit is what you want, avoid it when it comes in muffin form. You can also make muffins at home and use healthier ingredients to make them more nutritious.
7- Pretzels
Pretzels, although a better choice than greasy potato chips, provide little more than calories. Yes, you can buy them fat free, but they're also free of any significant amount of vitamins, minerals, fiber or protein. Even pretzels labeled "honey wheat" struggle to pack 1 gram of fiber into 8 twists. If you're crunching on salted pretzels, you could be adding an extra 815 mg of sodium to your diet with each serving. Power up your pretzels: Choose whole-wheat pretzels for more fiber and filling power or pair your twists with some healthy protein (like cheese or peanut butter) to avoid spikes in blood sugar that could leave you feeling hungry and lethargic.
8- Yogurt-Covered Raisins
Wholesome yogurt + fruity raisins = yogurt-covered raisins. These must be healthy, right? Wrong. While both raisins and yogurt are nutritious foods, this packaged snack is anything but. The "yogurt" on the outside is far from the yogurt you know from the dairy aisle. Mostly sugar, oil and some dry milk and yogurt powder, that "yogurt" coating is often a source of hydrogenated oil (trans fats), which you'd never find in real yogurt. A single serving (1/4 cup) also contains about 130 calories. Skirt this yogurt: Get more nutrition for your calories by choosing real yogurt, with or without added fruit. You'll save fat and calories and avoid the sugar rush of this snack.
9- Diet Soda
Calorie-free isn't synonymous with healthy. When you'[re downing more than the recommended max of 16 oz of pop per day, you may be doing harm to your body and hurting your healthy lifestyle goals. The carbonated beverage could be displacing much-needed water, which is necessary for hydration, and calcium-rich milk, which provides essential vitamins and minerals. Some sodas could even put you at risk for bone loss. Some research shows that phosphoric acid, found in dark colas, may leach calcium from your bones, increasing your risk of osteoporosis. Ditch the diet: Choose more water, tea and reduced-fat milk, aiming for 64 oz of fluid per day.
Written by: Sarah Haan, Registered Dietitian
There are many foods in today’s supermarkets that aren’t as good for you as you might think. Before you bite, get the facts on some of these masters of disguise, but remember: All sorts of foods and drinks can fit into a healthy diet when you enjoy them responsibly and within moderation. Just make sure you're reading labels and not being tricked into thinking the foods you're eating are better for you than they really are.
1- Vitamin-Enriched Water
Vitamin-enriched waters put two good things together to make healthiest drink ever, right? Sounds good in theory, but vitamin waters contain far more than their name implies. Yes, they can give you your daily dose of nutrients, just like a multivitamin, but it comes with a side of sugar and calories you may not have known you ordered. A single bottle of vitamin-enriched water usually contains 2.5 servings or more when you read the nutrition label. That means you're consuming more than twice the calories and sugar listed on the label when you drink the whole thing. Water it down: Water should be your drink of choice. If you don't like the flavor of plain water, spruce it up without calories by adding lime, lemon or orange wedges to your glass. Save the vitamin and electrolyte-enhanced waters for long, intense workouts that last 90 minutes or more.
2- Granola
Granola can be deceiving. It appears to be filled with the whole-grain goodness of oats. What's so bad about that? It's what you don't see: all the added fat and sugar that turned those healthful oats into granola. This applies to granola bars, too. They may have a reputation as the optimal snack for healthy eaters, but many are made with added chocolate, sugars, and "chicory root extract," which is mostly inulin, a sugar made from plants that is also a source of soluable fiber. Inulin, which is largely undigestible, adds both sugar and supplemental fiber to make granola look healthier than it is. Get a grip on granola: Not all granolas deserve a bad rap. Read those labels (sugars should not be in the first two ingredients) or make your own so you know what you're eating.
3- Spinach Wraps & Pasta
Spinach wraps and pastas definitely add a decorative flair to your meal, but that's about it. The actual amount of spinach in these green tortillas and noodles is trivial compared with what you would get if you added your own spinach leaves to your wrap or pasta dish. This super green is added more for color than for nutrition, and most often, the flour used to make the pasta or wrap isn't whole grain, either. Spruce up your spinach: Add fresh spinach leaves to your pasta dish or wrap if you want to benefit from the B vitamins, fiber, iron and calcium found in spinach. Choose whole-grain (not spinach) pastas and wraps for your meals instead.
4- Broccoli & Cheddar Soup
It may boast the super food "broccoli" in its name, but this creamy concoction is usually less than soup-er for you. Besides a load of full-fat cheddar cheese, what you won't see is all the melted butter and cream this soup contains. All three of these ingredients are high in unhealthy saturated fats. And just because broccoli is in the name doesn't mean you're getting a serving of vegetables when you slurp down this soup. Slim down your soup: Order a cup instead of a bowl, or make it at home using healthier substitutions like evaporated skim milk and less cheese. Don't forget to add a real serving or two of vegetables to your meal; this soup alone won't help you meet your daily quota.
5- Veggie Chips
Veggie chips seem like they would be a much smarter choice than regular potato chips, but it turns out most brands are about equal in calories, fat and nutrients to regular old chips. Consumer Reports states that the main ingredient for almost all veggie chips are potatoes, merely supplemented with vegetable powder or puree. Veggie chips only contain about 10 fewer calories per serving than your average potato chips. Chuck the chips: Snack on fresh, crunchy veggies for fewer calories and more nutrients than veggie chips.
6- Muffins
Muffins may look like the perfect breakfast or snack, but in most cases, they're little more than a small cake (i.e. dessert). Not only do they resemble small planets in size, but they are also loaded with calories, unhealthy fats, refined flour and added sugars. Bran muffins can trick you into thinking they are healthful because the word "bran" is in the name, but these monsters can contain 500 calories or more and very little else in the way of nutrition! Blueberry muffins (or other fruity varieties) contain a fraction of a serving of real fruit. Muzzle the muffin top: Share these goodies with a friend and watch your portion sizes. If fruit is what you want, avoid it when it comes in muffin form. You can also make muffins at home and use healthier ingredients to make them more nutritious.
7- Pretzels
Pretzels, although a better choice than greasy potato chips, provide little more than calories. Yes, you can buy them fat free, but they're also free of any significant amount of vitamins, minerals, fiber or protein. Even pretzels labeled "honey wheat" struggle to pack 1 gram of fiber into 8 twists. If you're crunching on salted pretzels, you could be adding an extra 815 mg of sodium to your diet with each serving. Power up your pretzels: Choose whole-wheat pretzels for more fiber and filling power or pair your twists with some healthy protein (like cheese or peanut butter) to avoid spikes in blood sugar that could leave you feeling hungry and lethargic.
8- Yogurt-Covered Raisins
Wholesome yogurt + fruity raisins = yogurt-covered raisins. These must be healthy, right? Wrong. While both raisins and yogurt are nutritious foods, this packaged snack is anything but. The "yogurt" on the outside is far from the yogurt you know from the dairy aisle. Mostly sugar, oil and some dry milk and yogurt powder, that "yogurt" coating is often a source of hydrogenated oil (trans fats), which you'd never find in real yogurt. A single serving (1/4 cup) also contains about 130 calories. Skirt this yogurt: Get more nutrition for your calories by choosing real yogurt, with or without added fruit. You'll save fat and calories and avoid the sugar rush of this snack.
9- Diet Soda
Calorie-free isn't synonymous with healthy. When you'[re downing more than the recommended max of 16 oz of pop per day, you may be doing harm to your body and hurting your healthy lifestyle goals. The carbonated beverage could be displacing much-needed water, which is necessary for hydration, and calcium-rich milk, which provides essential vitamins and minerals. Some sodas could even put you at risk for bone loss. Some research shows that phosphoric acid, found in dark colas, may leach calcium from your bones, increasing your risk of osteoporosis. Ditch the diet: Choose more water, tea and reduced-fat milk, aiming for 64 oz of fluid per day.
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