You've probably heard that breakfast is the most important meal of the day, but have you ever heard why it's so important? When looking at weight loss, statistics show that people who skip breakfast in the morning in an effort to lose weight are far more likely to be obese. Those who skip breakfast tend to indulge in more calories at their next meal, or consume high calories foods to stave off hunger until lunch time rolls around. Several studies even show that individuals who eat fewer, larger meals accumulate more body fat over time than those who consume smaller, more frequent meals.
For this very important meal, you want to have something that has some carbs, protein and fiber, and a little fat. This winning combination will get your metabolism revved up for the long day ahead, and keep you satisfied and focused. Try this breakfast of champions and say goodbye to hunger pangs:
Morning Muesli (to be made the night before)
1/2 C milk (can be soy, almond, etc. I use So Delicious coconut milk for some healthy monounsaturated fats)
1/2 C oats (any kind here, quick-cooking, steel cut, etc.)
1 T chia seeds (read here for more information: http://gymjunkie-katie.blogspot.com/2011/08/discover-chia-seeds.html)
1 T nuts (walnuts or almonds are an excellent choice here)
1/2 C fresh berries
Directions: At night, mix everything EXCEPT fresh berries in a medium-sized bowl (I use a cereal bowl). Combine until oats are soaked with milk. Cover and refrigerate overnight. In the morning, add your fresh berries and enjoy!
Tuesday, September 20, 2011
Friday, September 9, 2011
Want to lose weight? There's an app for that!
I think I have said this at least 987 times, but it bears repeating: the single best way to be held accountable for the food choices you make is to keep a food journal every day. It is a visual reminder of how many calories you are consuming, in addition to the nutrients your body is getting. If you need more reasons why this might be beneficial to you, please see "Dear Diary" from July: http://gymjunkie-katie.blogspot.com/2011/07/dear-diary.html.
I have spent the past week trying out an application on my new iPhone called "Lose It!" (yes, I am excited about it, but the name of the app comes with an exclamation point). Let me start by saying that this tool is INCREDIBLE. It takes all of my personal information and asks me how many pounds I want to lose each week, ranging from maintaining current weight to losing 2 pounds per week. From there, it gives me a daily calorie allowance. Every morning, I open the app and begin by inputting my exercise for that day, which immediately increases my calorie allowance (yay!), and then I enter my breakfast.Throughout the day, I continue to log everything I eat and all the exercise I get that day (you can even count vacuuming!); your calorie allowance is adjusted throughout the day with each addition you make.
The food and exercise database is incredibly expansive; I have had almost no instances of not being able to find a food or exercise. For those rare occasions when you can't find what you're looking for, you are able to quickly and easily enter your own custom food and exercise, which it not only adds to your log for that day, but also saves for future use. For example, I wear a heart rate monitor that accurately records my calories burned, so I usually enter that information each day. Every calorie burned should count!
Those of you without iPhones (do these people exist?) are probably asking, "What about ME?!" Never fear - most smart phones now have apps with similar capabilities to the Lose It! app. On my old Blackberry, I used an app from Livestrong that had very helpful tools to track both food and exercise: http://www.livestrong.com/thedailyplate/blackberry-calorie-tracker/.
If you don't have a smart phone, you can also use the Lose It! app on your computer: http://www.loseit.com/index.jsp. It's not as convenient, but you can take the notebook idea from "Dear Diary" and then input your information online at the end of the day so that you get the comparative data that this program offers.
If you know of any other apps or online programs that you can give feedback about, feel free to post them in the comments section below!
I have spent the past week trying out an application on my new iPhone called "Lose It!" (yes, I am excited about it, but the name of the app comes with an exclamation point). Let me start by saying that this tool is INCREDIBLE. It takes all of my personal information and asks me how many pounds I want to lose each week, ranging from maintaining current weight to losing 2 pounds per week. From there, it gives me a daily calorie allowance. Every morning, I open the app and begin by inputting my exercise for that day, which immediately increases my calorie allowance (yay!), and then I enter my breakfast.Throughout the day, I continue to log everything I eat and all the exercise I get that day (you can even count vacuuming!); your calorie allowance is adjusted throughout the day with each addition you make.
The food and exercise database is incredibly expansive; I have had almost no instances of not being able to find a food or exercise. For those rare occasions when you can't find what you're looking for, you are able to quickly and easily enter your own custom food and exercise, which it not only adds to your log for that day, but also saves for future use. For example, I wear a heart rate monitor that accurately records my calories burned, so I usually enter that information each day. Every calorie burned should count!
Those of you without iPhones (do these people exist?) are probably asking, "What about ME?!" Never fear - most smart phones now have apps with similar capabilities to the Lose It! app. On my old Blackberry, I used an app from Livestrong that had very helpful tools to track both food and exercise: http://www.livestrong.com/thedailyplate/blackberry-calorie-tracker/.
If you don't have a smart phone, you can also use the Lose It! app on your computer: http://www.loseit.com/index.jsp. It's not as convenient, but you can take the notebook idea from "Dear Diary" and then input your information online at the end of the day so that you get the comparative data that this program offers.
If you know of any other apps or online programs that you can give feedback about, feel free to post them in the comments section below!
Friday, September 2, 2011
Recipe for Health: Pear-Raspberry Bundt Cake
This is one of the easiest, most delicious cake recipes I have found. I love that it sneaks in fruit!
Pear-Raspberry Bundt Cake
*adapted from a recipe in Weight Watchers magazine, May/June 2009
2 (15 oz) cans pear halves in light syrup, drained (I have also used 1 C apple sauce instead)
1 (18.5 oz) box yellow cake mix
3/4 C buttermilk (I use light, low fat)
1/2 C egg substitute (I use 2 egg whites)
1 t vanilla extract
1/2 t almond extract
1 (6 oz) container fresh raspberries
GLAZE
1 C confectioners' sugar
2 T orange juice
2 T sliced almonds
Directions:
1. Preheat oven to 350 degrees. Spray a 10-inch bundt pan with nonstick spray; dust with flour and tap out the excess.
2. Puree the drained pears in a food processor (I used a stick blender). Transfer to a medium saucepan and bring to a boil over medium-high heat. Reduce heat and simmer, stirring often until puree is reduced to 1 C, about 15 minutes. Transfer to a bowl and freeze until cool, about 15 minutes (note: you do not need to do this if you use apple sauce).
3. With an electric mixer on low speed, beat the cooled puree, cake mix, buttermilk, egg, vanilla and almond extracts in a large bowl until blended. Increase mixer speed to medium-high until well-blended, about 2 minutes. Gently fold in raspberries with a spatula.
4. Pour the batter into the prepared pan and spread evenly. Bake until a toothpick inserted into the center comes out clean, about 45 minutes.
5. Let the cake cool in the pan on a rack 25 minutes. Remove the cake from the pan and let it cool completely on the rack. Wrap well and freeze up to 2 months if desired. To serve from frozen, let stand at room temperature until thawed, about 4 hours.
6. If serving immediately, make glaze. Whisk the confectioners' sugar and orange juice in a bowl until smooth. Place cake on a rack over wax paper. Pour the glaze over the cake, letting some of it drip down the sides. Sprinkle with the almonds and let stand until set, about 1 hour. Transfer the cake to a plate and serve.
Pear-Raspberry Bundt Cake
*adapted from a recipe in Weight Watchers magazine, May/June 2009
2 (15 oz) cans pear halves in light syrup, drained (I have also used 1 C apple sauce instead)
1 (18.5 oz) box yellow cake mix
3/4 C buttermilk (I use light, low fat)
1/2 C egg substitute (I use 2 egg whites)
1 t vanilla extract
1/2 t almond extract
1 (6 oz) container fresh raspberries
GLAZE
1 C confectioners' sugar
2 T orange juice
2 T sliced almonds
Directions:
1. Preheat oven to 350 degrees. Spray a 10-inch bundt pan with nonstick spray; dust with flour and tap out the excess.
2. Puree the drained pears in a food processor (I used a stick blender). Transfer to a medium saucepan and bring to a boil over medium-high heat. Reduce heat and simmer, stirring often until puree is reduced to 1 C, about 15 minutes. Transfer to a bowl and freeze until cool, about 15 minutes (note: you do not need to do this if you use apple sauce).
3. With an electric mixer on low speed, beat the cooled puree, cake mix, buttermilk, egg, vanilla and almond extracts in a large bowl until blended. Increase mixer speed to medium-high until well-blended, about 2 minutes. Gently fold in raspberries with a spatula.
4. Pour the batter into the prepared pan and spread evenly. Bake until a toothpick inserted into the center comes out clean, about 45 minutes.
5. Let the cake cool in the pan on a rack 25 minutes. Remove the cake from the pan and let it cool completely on the rack. Wrap well and freeze up to 2 months if desired. To serve from frozen, let stand at room temperature until thawed, about 4 hours.
6. If serving immediately, make glaze. Whisk the confectioners' sugar and orange juice in a bowl until smooth. Place cake on a rack over wax paper. Pour the glaze over the cake, letting some of it drip down the sides. Sprinkle with the almonds and let stand until set, about 1 hour. Transfer the cake to a plate and serve.
Wednesday, August 31, 2011
Discover: Chia Seeds
Not just for Chia Pets anymore! Chia is actually an edible seed that grows in southern Mexico. A member of the mint family, the plant that the chia seed is derived from is called the Salvia Hispanica. Historically, this magic little seed was a staple in the Mayan and Aztec diets. It was believed that just one tablespoon could sustain an individual for 24 hours!
If the chia seed got in the ring with the flax seed, it would be a TKO! Chia seeds contain more omega-3 fatty acids. It is also rich in antioxidants, and will store longer than flax without going bad. They also provide lots of fiber and minerals that your body needs. In addition to this, chia seeds are more easily digested; they do not need to be ground like flax to get maximum benefits.
When chia seeds are mixed with water and allowed to sit for about 30 minutes, a gel forms. Research indicates that the same likely happens in the stomach when the seeds are ingested, resulting in digestive enzymes working more slowly to break down the carbohydrates that turn into sugar. This can be very helpful to diabetics because they help to control blood sugar.
They have also been known to reduce the amount of food you eat because they absorb so much water, making you feel fuller faster. Because of how much water they can absorb, chia seeds are great for runners and endurance athletes, keeping them properly hydrated.
You can enjoy the nutty flavor of chia seeds by eating them raw. They can also be added to smoothies, sprinkled over yogurt, or included in baked goods (think granola and granola bars!). They can be found at health stores like Whole Foods, or ordered online. I order them, along with all of my supplements and smoothie fixings from http://www.luckyvitamin.com/.
Load up on this healthy must-have!
If the chia seed got in the ring with the flax seed, it would be a TKO! Chia seeds contain more omega-3 fatty acids. It is also rich in antioxidants, and will store longer than flax without going bad. They also provide lots of fiber and minerals that your body needs. In addition to this, chia seeds are more easily digested; they do not need to be ground like flax to get maximum benefits.
When chia seeds are mixed with water and allowed to sit for about 30 minutes, a gel forms. Research indicates that the same likely happens in the stomach when the seeds are ingested, resulting in digestive enzymes working more slowly to break down the carbohydrates that turn into sugar. This can be very helpful to diabetics because they help to control blood sugar.
They have also been known to reduce the amount of food you eat because they absorb so much water, making you feel fuller faster. Because of how much water they can absorb, chia seeds are great for runners and endurance athletes, keeping them properly hydrated.
You can enjoy the nutty flavor of chia seeds by eating them raw. They can also be added to smoothies, sprinkled over yogurt, or included in baked goods (think granola and granola bars!). They can be found at health stores like Whole Foods, or ordered online. I order them, along with all of my supplements and smoothie fixings from http://www.luckyvitamin.com/.
Load up on this healthy must-have!
Monday, August 29, 2011
8 Week Running Plan - Week 8
It's here - time to finish up what you started with the 8 Week No-Fail Running Plan. I hope this plan challenged you to try something new and push yourself to new limits!
Monday - Run/Walk: Run 27 mins, walk 1 min, run 2 mins
Tuesday - Run/Walk: Run 20 mins, walk 1 min, run 9 mins
Wednesday - Run/Walk: Run 28 mins, walk 1 min, run 1 min
Thursday: Walk easy 30 mins
Friday - Run/Walk: Run 29 mins, walk 1 min
Saturday: Run 30 mins
Sunday: Rest
Monday - Run/Walk: Run 27 mins, walk 1 min, run 2 mins
Tuesday - Run/Walk: Run 20 mins, walk 1 min, run 9 mins
Wednesday - Run/Walk: Run 28 mins, walk 1 min, run 1 min
Thursday: Walk easy 30 mins
Friday - Run/Walk: Run 29 mins, walk 1 min
Saturday: Run 30 mins
Sunday: Rest
Friday, August 26, 2011
Sweet Dreams
You've probably heard that 8 hours of sleep each night is important to your health, but did you know that insufficient sleep is linked to increased instance of chronic diseases and conditions? When looking at your overall health, the amount of sleep you get each night is as important as the foods you choose to put in your body, and whether or not you exercise.
Scientists report that individuals who consistently do not get enough sleep are linked to increased risk of obesity, type 2 diabetes, heart disease, high blood pressure and depression, among other chronic diseases and conditions. All of this can mean decreased life expectancy.
The Division of Sleep Medicine at Harvard Medical School has conducted 3 types of studies researching the link between sleep duration and chronic disease: sleep deprivation studies, cross-sectional epidemiological studies, and longitudinal epidemiological studies.
The first study on sleep deprivation involves taking healthy research volunteers and depriving them of sleep to study the short-term effects on their bodies and minds that could potentially lead to disease. Such studies have revealed increased instances of stress, leading to high blood pressure, unstable blood glucose and inflammation.
The second type, cross-sectional epidemiological study, involves a large population of volunteers completing surveys about sleep duration patterns, and then looks at the presence of diseases. These resulted in high blood pressure, obesity and type 2 diabetes.
The longitudinal epidemiological study appears to be the most thorough study looking at sleep disturbance and chronic disease. This involves a group of healthy individuals who volunteer to have their sleep habits and disease patterns tracked over a long period of time. Analysis of this ongoing study indicates that adjusting sleep duration can decrease risk of developing chronic diseases, and lessen the severity of an ongoing disease.
When looking at obesity, studies show that individuals who consistently sleep less than 6 hours per night have a higher body mass index (BMI), while those who sleep 8 hours have the lowest BMI. The explanation for this has to do with hormones. While we're sleeping, our bodies secrete hormones that control our appetites, metabolism and blood glucose processing. Too little sleep and this balance is disrupted. Sleep deprivation is also linked to increased levels of cortisol, the "stress hormone," and increased insulin secretion. Insulin is the hormone that regulates glucose processing and fat storage, meaning more insulin = more fat and higher risk of type 2 diabetes. Insufficient sleep is also linked to decreased levels of leptin, the hormone that makes us feel full when eating. As if that's not bad enough, lack of sleep also increases the appetite-stimulating hormone, ghrelin.
Studies have shown that just one night of inadequate sleep can result in increased blood pressure the next day, explaining the risk between habitual sleep deprivation and cardiovascular diseases and strokes. For women in particular, less than 6 hours of sleep OR more than 9 hours of sleep can increase the risk of heart disease. Cardiovascular disease and stroke can also result from the development of sleep apnea, when an individual's airway closes multiple times during sleep, causing them to wake several times during the night.
You may notice that you feel more irritable during the day if you've had poor sleep the night before. Well, this is not your imagination... Studies have linked getting less than 5 hours per night with chronic mood disorders such as anxiety, depression and mental distress. Research volunteers reported increased instances of feeling angry, sad and anxious. Another study showed volunteers had less optimism and were far less sociable on lack of sleep.
When you're sick or your immune system is compromised, you might feel more fatigued. This is a good thing if you get the rest your body is begging for, as inactivity and sleep have shown to lessen severity and duration of illness. Sleep is important for preventing illness too - one study showed animals who got more sleep and were then faced with microbial infection had a better chance of survival than the animals who had less sleep.
Vital for good health, sleep is not a luxury, it is a necessity.
Scientists report that individuals who consistently do not get enough sleep are linked to increased risk of obesity, type 2 diabetes, heart disease, high blood pressure and depression, among other chronic diseases and conditions. All of this can mean decreased life expectancy.
The Division of Sleep Medicine at Harvard Medical School has conducted 3 types of studies researching the link between sleep duration and chronic disease: sleep deprivation studies, cross-sectional epidemiological studies, and longitudinal epidemiological studies.
The first study on sleep deprivation involves taking healthy research volunteers and depriving them of sleep to study the short-term effects on their bodies and minds that could potentially lead to disease. Such studies have revealed increased instances of stress, leading to high blood pressure, unstable blood glucose and inflammation.
The second type, cross-sectional epidemiological study, involves a large population of volunteers completing surveys about sleep duration patterns, and then looks at the presence of diseases. These resulted in high blood pressure, obesity and type 2 diabetes.
The longitudinal epidemiological study appears to be the most thorough study looking at sleep disturbance and chronic disease. This involves a group of healthy individuals who volunteer to have their sleep habits and disease patterns tracked over a long period of time. Analysis of this ongoing study indicates that adjusting sleep duration can decrease risk of developing chronic diseases, and lessen the severity of an ongoing disease.
When looking at obesity, studies show that individuals who consistently sleep less than 6 hours per night have a higher body mass index (BMI), while those who sleep 8 hours have the lowest BMI. The explanation for this has to do with hormones. While we're sleeping, our bodies secrete hormones that control our appetites, metabolism and blood glucose processing. Too little sleep and this balance is disrupted. Sleep deprivation is also linked to increased levels of cortisol, the "stress hormone," and increased insulin secretion. Insulin is the hormone that regulates glucose processing and fat storage, meaning more insulin = more fat and higher risk of type 2 diabetes. Insufficient sleep is also linked to decreased levels of leptin, the hormone that makes us feel full when eating. As if that's not bad enough, lack of sleep also increases the appetite-stimulating hormone, ghrelin.
Studies have shown that just one night of inadequate sleep can result in increased blood pressure the next day, explaining the risk between habitual sleep deprivation and cardiovascular diseases and strokes. For women in particular, less than 6 hours of sleep OR more than 9 hours of sleep can increase the risk of heart disease. Cardiovascular disease and stroke can also result from the development of sleep apnea, when an individual's airway closes multiple times during sleep, causing them to wake several times during the night.
You may notice that you feel more irritable during the day if you've had poor sleep the night before. Well, this is not your imagination... Studies have linked getting less than 5 hours per night with chronic mood disorders such as anxiety, depression and mental distress. Research volunteers reported increased instances of feeling angry, sad and anxious. Another study showed volunteers had less optimism and were far less sociable on lack of sleep.
When you're sick or your immune system is compromised, you might feel more fatigued. This is a good thing if you get the rest your body is begging for, as inactivity and sleep have shown to lessen severity and duration of illness. Sleep is important for preventing illness too - one study showed animals who got more sleep and were then faced with microbial infection had a better chance of survival than the animals who had less sleep.
Vital for good health, sleep is not a luxury, it is a necessity.
Wednesday, August 24, 2011
Sass Up Your Water
Did you ever think there are recipes out there for water? I was thrilled when I tasted this light, refreshing drink that is calorie-free and delish!
Sassy Water
from Flat Belly Diet Cookbook
2 L water
1 t freshly grated ginger (don't use bottled... yuck)
1 medium cucumber, thinly sliced
1 medium lemon, thinly sliced
12 small mint leaves
Combine and let sit in fridge overnight, and sip all of the next day!
Sassy Water
from Flat Belly Diet Cookbook
2 L water
1 t freshly grated ginger (don't use bottled... yuck)
1 medium cucumber, thinly sliced
1 medium lemon, thinly sliced
12 small mint leaves
Combine and let sit in fridge overnight, and sip all of the next day!
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