Thursday, March 31, 2011


Are you looking for a way to lower the fat in baked goods while retaining the moist texture, touch and taste? Try pureed fruit. Experiment by replacing part of the fat in baked goods recipes with pureed prunes, pears, figs, peaches and applesauce. All will provide flavor and moisture with fewer calories, and little or no added fat.

Tuesday, March 22, 2011


Are you a frequent business traveler? If so, it can be a challenge to stick with a healthful eating plan when you’re tempted with large portions, delicious desserts and enticing menus. Consider the following tips when traveling: pack a snack such as dried fruit, pretzels or almonds; air travel can b dehydrating so drink plenty of water; fit exercise into your daily travel schedule; go easy on the
alcohol, if you drink; skip dessert and look for more healthful options when dining out.


Goodbye winter, spring is officially here--music to the ears of many who endured a harsh winter! And although cold weather may still be lingering where you live, it’s a good time to start planning your spring cleaning. The benefit—besides a cleaner and more organized house, of course—is a calorie burn comparable to walking 3 miles per hour. Even the American Heart Association counts ousecleaning as moderate exercise. But, you need to get in there and really clean—no feather duster allowed. While a bout or two of spring cleaning doesn’t replace structured exercise, it’s a great way to be active.

Monday, March 21, 2011


Beachbody is expanding into the Spanish Speaking Market in April by adding more programs, marketing materials, and websites in Spanish! I am looking to grow my team with more bilingual/Spanish speaking coaches to prepare for the wave of new customers that will be available to us. If you are interested or know of someone that might be please send me their contact info.

Sunday, March 20, 2011


Omega-6 fats have reclaimed their significance in
a healthy diet, following some talk in the science community a few years ago that they were bad for your heart. The American Heart Association confirms this is not true. Omega-6 fat, found in a variety of vegetable oils, nuts and seeds, is in fact heart healthy. The good news is that most people get enough omega-6 fat in their diet.

Source: American Heart Association

Thursday, March 17, 2011


Heartburn occurs when acidic stomach juices pass upward, into the esophagus. To avoid or ease heartburn: avoid late-night eating; eat small, frequent meals; and drink liquids one hour before or after meals versus with meals. Limit caffeine and coffee (both decaf and
regular), alcohol, peppermint, spearmint and chocolate Refrain from lying down soon after eating and elevate the head of your bed four to six inches.

Source: American College of Gastroenterology

Wednesday, March 16, 2011


Fish are an important part of a healthy diet. But, if you enjoy eating locally caught fish, it is important to know that fish from local streams and lakes might carry contaminants that cooking does not eliminate, such as mercury and PCBs (polychlorinated biphenyls). The
Environmental Protection Agency recommends checking with your local health department for any advisories and safe-eating guidelines before eating fish caught in your area. This is especially important if you are pregnant or breastfeeding.

Source: U.S. Environmental Protection Agency

Tuesday, March 15, 2011


Does your job require you to sit for long periods of time? This can be hard on your back. Take frequent breaks, at least every 60-90 minutes, to stand up, walk around and stretch. Even a brief change of position can protect your back and make you feel refreshed and more productive.

Source: American Academy of Orthopedic Surgeons

Monday, March 14, 2011


According the National Kidney Foundation, about 26 million American adults have chronic kidney disease but many more are at risk for developing kidney disease. Diabetes and high blood pressure are the most common causes. To keep your kidneys healthy: exercise regularly, control your weight, avoid prolonged use of over-the-counter painkillers, monitor your blood pressure and cholesterol, eat a healthful diet and don’t smoke or abuse alcohol. Talk to your doctor about getting tested if you have high blood pressure, diabetes, heart disease or a family history of kidney disease.

Source: National Kidney Foundation

Friday, March 11, 2011


Light weights offer no real benefit, and heavier ones can increase your risk of injury. Though it may feel like you’re working harder, strapping on hand or ankle weights while you walk won’t give you the extra burn you’re looking for. And it may just increase your risk of joint problems or injuries. Wearing one-pound weights will not boost your calorie expenditure or get you in shape faster. To torch extra calories, you would need to carry at least three- to five-pound weights — and that is a definite no-no. When you swing the weights, it exponentially increases the force on your shoulder and elbow joints if using hand weights, or knee and hip joints if using them on your ankles. For people with heart disease or high blood pressure, using weights can also cause a temporary spike in blood pressure. Leave the weights at home and boost your burn by walking up hills instead.

Thursday, March 10, 2011


Low-impact exercise (i.e. walking, swimming, cycling, and elliptical trainer) along with proper strengthening and stretching exercises can be helpful for those with osteoarthritis of the knee. Managing your weight is also a key element to reduce pain and further deterioration. A recent study shows that arthroscopic knee surgery for people suffering from osteoarthritis doesn't reduce joint symptoms or improve function compared with other nonsurgical treatments such as physical therapy and medication.

Wednesday, March 9, 2011


Everyone knows that business travel can make it more challenging to get a workout. One way to stay active is to carefully choose your accommodations. Many hotels have a swimming pool and fitness center. Or consider a hotel near hiking trails or fitness clubs. Some hotels even have “fitness kits” that you can use to get a workout in the comfort and privacy of your own room. With a little planning, you can stay fit on the road. Just don’t forget to pack your swimsuit and gym shoes.

Monday, March 7, 2011


Most people know that processed foods are often loaded with sodium. But you may be surprised to learn that some packages of uncooked “100 percent natural” skinless boneless chicken breasts contain a fair amount of sodium too. Processors often inject poultry with up to a 15-percent solution of saltwater or chicken broth to “enhance flavor and tenderness.” A 4-ounce portion can contain 180 to 320 milligrams of sodium compared to 40-75 milligrams of sodium in the same size "unenhanced" portion. Look for the sodium content on the Nutrition Facts panel if you’re watching your sodium or salt intake.

Source: U.S. Department of Agriculture

Sunday, March 6, 2011


Mushrooms make a delightful addition to the healthy kitchen. They’re skimpy on calories but generous on good nutrition and earthy flavor. There are many edible varieties, including the shitake, crimini, oyster, enoki, portabella and white button. Grill, sauté, stir-fry or stuff mushrooms for a savory side dish. Add them to pizza, pasta, salad, omelets, risottos, fajitas, and other vegetables like green beans or peas. Serve a grilled portabella mushroom cap on a whole grain bun for a “meaty” sandwich. Store mushrooms in their original container or a paper bag for up to one week.

Friday, March 4, 2011


Did you know that besides building strong bones and teeth, calcium helps to regulate the heart and other muscles? Calcium is also necessary for normal blood pressure and blood clotting. All of us need adequate calcium, not just growing kids! Calcium recommendations vary depending on age and special needs. In general, adults should get 1,000-1,200 milligrams (mg) of calcium each day. Good sources include skim and low-fat milk, yogurt, calcium-fortified orange juice, low-fat cheeses, dark green vegetables, soybeans, and tofu.

Source: National Institutes of Health

Wednesday, March 2, 2011


Do the numbers 85/15 on a package of ground round mean anything to you? If you think it describes the percentage of the meat that is lean (85) and the percentage that is fat (15), you’re right. But here’s the catch: the numbers refer to the percent lean and fat based on weight, not calories. A 4-ounce portion of ground round contains 240 calories and 17 grams of fat. At nine calories per gram, that’s 153 calories from fat, about 64 percent. Look to the Nutrition Facts panel for detailed nutrition information.

Tuesday, March 1, 2011


Don’t forget to come up for air when eating! Chowing down quickly and eating until you’re full triples your risk of being overweight.

Is your food gone before your dinner date has a chance to taste his or her entree? Many of us inhale our food so quickly, we barely have a chance to register what it is we’re eating. While that might be okay if you’re a competitive eater, for the rest of us, it’s not a winning strategy. Research shows that this kind of turbo approach to eating, along with not stopping until we’re full, triples our chances of being overweight. When we chow down hurriedly, our body doesn’t have enough time to process how much food we’ve consumed. By the time the message that our belly is full reaches our brain, we’ve already eaten too much. According to Elizabeth Somer, RD, every bite we take has about 25 calories. So if you take 10 more bites past the point of fullness, that’s an extra 250 calories every time you sit down to eat. Since all it takes is 3,500 extra calories to gain a pound of weight, you can see how quickly the pounds can add up. Slow, mindful eating, on the other hand, is associated with weight loss. To slow down your meal, chew each bite 30 times. Resist the urge to shovel more food into your mouth by putting your fork down. Try to make your meal last at least 20 minutes.


The new Dietary Guidelines for Americans stress the importance of reducing calories and increasing physical activity. This comes as no surprise since more than two-thirds of adults and one-third of children in the U.S. are overweight or obese. A few simple tips that support the new and improved guidelines include: Enjoy your food, but eat less; make half your plate fruits and vegetables; drink water instead of sugary drinks; and reduce sodium.