Those of you in need of a healthy dish to bring to your 4th of July barbecues: listen up! If you've come to my house, or hosted me for dinner, I have subjected you to a new twist on this often ill-viewed vegetable. Most people crinkle their noses when you mention brussel sprouts and recall a time when their parents refused to let them leave the table until they downed every last one of the stinky green monsters.
I am here to tell you it is no longer necessary to fear this amazing vegetable. In fact, I have converted many a brussel sprout hater into a lover of these adorable baby cabbages by using this awesome recipe:
Roasted Brussel Sprouts
1 lb. brussel sprouts
2 T olive oil or grapeseed oil (garlic infused is the best!)
1 T balsamic vinegar
Sea salt to taste
Fresh ground pepper to taste
Directions: Preheat oven to 400 degrees and place oven rack in middle of oven. Line rimmed baking sheet with aluminum foil. Wash sprouts and remove any stems. Cut lengthwise. Toss in bowl with remaining ingredients until evenly coated. Pour sprouts onto prepared baking sheet and place in the oven. Cook for 15-20 minutes watching closely and stirring every 5 minutes. They are done when slightly browned and can be pierced with a fork.
I have also tried this method with asparagus, green beans, sweet potatoes, cauliflower, broccoli, mushrooms, and shredded red cabbage and they've all turned out great! Enjoy them plain, or throw them in a salad with your favorite protein.
Embrace this powerhouse that is low-fat, low-cholesterol, rich in Thiamin, Riboflavin, Iron, Magnesium, Fiber and Vitamins A, C, K and B6. Give sprouts a chance!
Thursday, June 30, 2011
Tuesday, June 28, 2011
Welcome
Welcome to Gym Junkie - your go-to blog on random factoids about health, fitness and finding your better you!
I personally know the struggle to achieve a size and mindset that I'm satisfied with. Overweight as a kid and not particularly athletic, I was the butt of some mean jokes. My defense usually consisted of tearfully slinking away, going home and eating... Needless to say, this didn't solve my problem. Doctor's visits were embarrassing as I listened to the doctor point to that stupid chart that compares a child's height and weight ratio, indicating where a "normal" child my age would be, and then where I was - off the chart. I ate ice cream for breakfast and candy bars for dinner - what did I expect? Long story short, I still don't have it all figured out, and probably never will. But I know that the changes I've made over the years have resulted in a happier and healthier person. I'm a gym junkie and I'm proud of it.
After years of dreaming about this, I finally have some time on my hands to follow through and put some thoughts and expertise down on cyber paper. I am a Jane-of-a-few-trades with a degree in Journalism, Elementary Education and a Certified Personal Trainer. While I have a personal invested interest in nutrition and medicine, I have no certified expertise in these areas, but I have years of experience and some decent common sense. I am hoping this is a forum where I can share tips on everything from exercise and healthy recipes to motivational anecdotes.
With all that said, I feel that it is important to give the standard caution that anyone looking to approach a new health and fitness regimen should talk to their doctor first.
I personally know the struggle to achieve a size and mindset that I'm satisfied with. Overweight as a kid and not particularly athletic, I was the butt of some mean jokes. My defense usually consisted of tearfully slinking away, going home and eating... Needless to say, this didn't solve my problem. Doctor's visits were embarrassing as I listened to the doctor point to that stupid chart that compares a child's height and weight ratio, indicating where a "normal" child my age would be, and then where I was - off the chart. I ate ice cream for breakfast and candy bars for dinner - what did I expect? Long story short, I still don't have it all figured out, and probably never will. But I know that the changes I've made over the years have resulted in a happier and healthier person. I'm a gym junkie and I'm proud of it.
After years of dreaming about this, I finally have some time on my hands to follow through and put some thoughts and expertise down on cyber paper. I am a Jane-of-a-few-trades with a degree in Journalism, Elementary Education and a Certified Personal Trainer. While I have a personal invested interest in nutrition and medicine, I have no certified expertise in these areas, but I have years of experience and some decent common sense. I am hoping this is a forum where I can share tips on everything from exercise and healthy recipes to motivational anecdotes.
With all that said, I feel that it is important to give the standard caution that anyone looking to approach a new health and fitness regimen should talk to their doctor first.
The Great Holiday Barbecue Sabotage
I'd like to begin my first blog with some tips on making it through holidays without gaining weight - a timely topic, as barbecues are rampant around the 4th of July. If you're anything like me, you avoid the scale the day after a holiday, telling yourself it would be masochistic to see the damage you've incurred binging on chips, guacamole and alcohol. This is as much for me as it is for you...
1. Plan Ahead
If you know you're going to be indulging in a few extra calories, plan a good workout and regular, but light meals, beforehand. You are less likely to overeat if have put in a good sweat session, and if you're not starving when you get to wherever you're going. One pound is 3,500 calories and to burn off 100 calories, you have to run about a mile. Do the math and put in the work.
2. Water is your BFF
Think you're hungry? Try a glass of water first. Our brains often confuse hunger with thirst, so try the water first, wait about 15 minutes, then eat if you're still hungry. I like to drink a big bottle of water on my way to any party, restaurant, etc. so I'm less tempted to begin munching right away, or order a calorie-laden appetizer. Avoid the empty calories of soda and juice and opt for water. I could write another separate blog on alcohol, so I'll just give you a brief warning: there are loads of calories in fancy alcoholic drinks- some contain as much as a meal! Try a light beer, or even a glass of wine with a little bubbly water in it. Between drinks, a glass of water.
3. Bring a healthy dish to share
If you bring something you made yourself, you can know for sure that you've got at least one healthy go-to. Bring a big salad, some roasted vegetables, or even a healthy dessert.
4. Eat slowly
Our brain and stomach do not communicate as quickly as they should. Eating slowly will give your brain a chance to register that your stomach is full, signaling you to stop eating. Make sure to sit down when you eat, and to eat mindfully. Try to enjoy the fresh flavors of summer! Take a bite, chew slowly, put down your knife and fork in between. Bonus: eating slowly will make indigestion less likely - yay!
5. Take a walk after dinner
Weather and schedules permitting, my husband and I always take a walk after dinner. Not only is it a good time to catch up with each other, but physical movement after eating can help the digestion process along, and is a great way to burn a few extra calories. Just don't plan on doing anything too physical, or you'll get an upset stomach.
1. Plan Ahead
If you know you're going to be indulging in a few extra calories, plan a good workout and regular, but light meals, beforehand. You are less likely to overeat if have put in a good sweat session, and if you're not starving when you get to wherever you're going. One pound is 3,500 calories and to burn off 100 calories, you have to run about a mile. Do the math and put in the work.
2. Water is your BFF
Think you're hungry? Try a glass of water first. Our brains often confuse hunger with thirst, so try the water first, wait about 15 minutes, then eat if you're still hungry. I like to drink a big bottle of water on my way to any party, restaurant, etc. so I'm less tempted to begin munching right away, or order a calorie-laden appetizer. Avoid the empty calories of soda and juice and opt for water. I could write another separate blog on alcohol, so I'll just give you a brief warning: there are loads of calories in fancy alcoholic drinks- some contain as much as a meal! Try a light beer, or even a glass of wine with a little bubbly water in it. Between drinks, a glass of water.
3. Bring a healthy dish to share
If you bring something you made yourself, you can know for sure that you've got at least one healthy go-to. Bring a big salad, some roasted vegetables, or even a healthy dessert.
4. Eat slowly
Our brain and stomach do not communicate as quickly as they should. Eating slowly will give your brain a chance to register that your stomach is full, signaling you to stop eating. Make sure to sit down when you eat, and to eat mindfully. Try to enjoy the fresh flavors of summer! Take a bite, chew slowly, put down your knife and fork in between. Bonus: eating slowly will make indigestion less likely - yay!
5. Take a walk after dinner
Weather and schedules permitting, my husband and I always take a walk after dinner. Not only is it a good time to catch up with each other, but physical movement after eating can help the digestion process along, and is a great way to burn a few extra calories. Just don't plan on doing anything too physical, or you'll get an upset stomach.
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