Tuesday, July 16, 2013
Workouts: exercises to blast away the pooch
The lower abs can be a difficult area to tone for many, so I always get excited when I come across a good exercise that gets those muscles working... or five or eight of them. I unintentionally came across a video demonstrating eight different moves to hit the lower abs after finishing up another workout video from Shape. I was about to close out of it when I realized that I had struck fitness gold. While all of the exercises presented in The 8 Best Exercises for Lower Abs video are effective, I'm especially a fan of the Frog Press, Resisted Single-Leg Stretch, and the Criss-Cross Lift and Switch. I'm telling you— implementing these moves during your next workout will give that trouble zone a run for its money. If you're interested in trying them for yourself, you can click the link here (or any of the three given exercises above) to view each of them with their step by step instructions and modifications to increase or decrease intensity. After you've given those a look, you may want to check out the corresponding instructional video (provided in the link above) just to be extra sure your form is correct. Who knows, you may end up adding a few of these exercises into your routine as well!
Saturday, July 13, 2013
Cheese: to eat or not to eat, that is the question
When it comes to healthy eating, there tends to be much debate over cheese. With health experts making various claims over whether to incorporate the dairy product into your diet or ditch it completely, choosing a side can be tricky. After having multiple friends approach me about the subject, I decided that it was about time I looked further into it. Having done some research, I've come to learn a bit more about the ever disputable cheese:
One of such tokens I learned is that cheese helps to prevent tooth decay. Who would've thought? Cheese can also be a valuable source of vitamin B12, vitamin D, zinc, protein, and bone-stregnthing calcium, though certain varieties will be better sources of some nutrients than others, along with having different amounts of calories and fat. For example, while brie contains around 94 calories, 6 grams of protein, and 8 grams of fat per ounce, it provides little calcium in comparison to many other cheeses. Another fine example is part-skim ricotta, which contains around 39 calories, 3 grams of protein, and 2 grams of fat per ounce in addition to being a good source of amino acids, which help to build muscle.
Then there comes the next part of the debate: which to eat, full-fat, low-fat, or non-fat? While full-fat cheese may be high in flavor, it's also high in saturated fat. You can avoid this by going for low-fat or non-fat cheese, but you'll likely notice a decrease in flavor with these options. However, if you're a cheese lover looking to downsize on fat intake, low-fat or fat-free cheese will do just fine. This isn't to say that by choosing low-fat or non-fat you have an excuse to go on an all-out cheese binge, but you'd be saving yourself some fat and calories by doing so.
Something to look out for when shopping for low-fat or fat-free cheese is the sodium content; some varieties contain higher amounts than their full-fat counterparts, but this isn't always the case. On the other hand, a bit of saturated fat here and there shouldn't hurt you if you're cholesterol is in good standing, so if you're seriously craving that decadent flavor, go ahead and indulge in some full-fat cheese. It's important to keep in mind that a little can go a long way, so keep the serving size small; moderation is key!
To get a feel on where some common cheeses stand in relation to their nutritional value, click the link here!
One of such tokens I learned is that cheese helps to prevent tooth decay. Who would've thought? Cheese can also be a valuable source of vitamin B12, vitamin D, zinc, protein, and bone-stregnthing calcium, though certain varieties will be better sources of some nutrients than others, along with having different amounts of calories and fat. For example, while brie contains around 94 calories, 6 grams of protein, and 8 grams of fat per ounce, it provides little calcium in comparison to many other cheeses. Another fine example is part-skim ricotta, which contains around 39 calories, 3 grams of protein, and 2 grams of fat per ounce in addition to being a good source of amino acids, which help to build muscle.
Then there comes the next part of the debate: which to eat, full-fat, low-fat, or non-fat? While full-fat cheese may be high in flavor, it's also high in saturated fat. You can avoid this by going for low-fat or non-fat cheese, but you'll likely notice a decrease in flavor with these options. However, if you're a cheese lover looking to downsize on fat intake, low-fat or fat-free cheese will do just fine. This isn't to say that by choosing low-fat or non-fat you have an excuse to go on an all-out cheese binge, but you'd be saving yourself some fat and calories by doing so.
Something to look out for when shopping for low-fat or fat-free cheese is the sodium content; some varieties contain higher amounts than their full-fat counterparts, but this isn't always the case. On the other hand, a bit of saturated fat here and there shouldn't hurt you if you're cholesterol is in good standing, so if you're seriously craving that decadent flavor, go ahead and indulge in some full-fat cheese. It's important to keep in mind that a little can go a long way, so keep the serving size small; moderation is key!
To get a feel on where some common cheeses stand in relation to their nutritional value, click the link here!
Thursday, July 11, 2013
Chocolate Protein Shake: reminiscent of the classic Frosty
A few months back when my roommate, Casey, first approached me about building a healthier diet, I wanted to show him that healthy eating did not mean giving up good tasting foods, and that applied to desserts as well. Like myself, he has quite the sweet tooth, so we went onto Pinterest and did some searching for a healthy, chocolate dessert to make. We came across a chocolate shake that sounded exceptionally appealing, its description claiming that it tasted just like a Wendy's Frosty. This sounded right up our alley, so we went to the store and bought the goods to make it.
I was a bit skeptical of the recipe provided in the description of the link, not seeing just how unsweetened cacao powder, some banana, almond milk, a bit of vanilla extract, and ice cubes could replicate the super sweet treat, but I gave it the benefit of the doubt. After all, I figured, I'm no master chef (if you've read my recent dessert posts, this is evident). With a positive mindset, we blended up all of the ingredients and poured them into a couple of glasses to take our first sips, after which Casey spit it out. I should've gone with my gut because it tasted nothing like a Frosty. It wasn't completely horrible, but far from delicious... definitely wasn't the best way to bring Casey into the world of healthy desserts. I drank mine (I just hate wasting food), Casey ditched his, and that was that.
The other day, the same mock Wendy's Frosty recipe appeared on my Pinterest feed, except the description on this one was slightly different. It seems as if a couple of very important ingredients had been omitted from the previous one I had seen, being vanilla protein powder and stevia (an all-natural, zero calorie sweetener), and the vanilla extract was nowhere to be found. I decided to give this version a try, and it actually tasted like a Frosty!
The only downside was that the shake didn't have the same thick consistency as the Wendy's version, but that's because I didn't click the actual link until after I made the drink and saw that xanthan gum (which acts as a thickener) was included amongst the ingredients as well. It just wouldn't have been a recipe made by yours truly unless I'd made a mistake of some kind... I also realized that both of the recipes I'd used had come from this same link, so lesson learned: do not have complete trust in the provided descriptions on Pinterest links, instead, click the link and read the recipe directly. Regardless of the thinner consistency, the drink tasted great, and in my opinion, the xanthan gum can be omitted.
To make the beverage yourself, the Faux Protein Frosty by Meals and Moves calls for:
- 3/4 cup almond milk or other milk of choice (I used unsweetened vanilla almond milk)
- 15 ice cubes
- 1 scoop vanilla protein powder (I used Designer Whey French Vanilla)
- 1-2 tablespoons unsweetened cacao powder (I only used one, which was plenty enough to get the chocolatey flavor)
- Stevia (the recipe calls for a single packet, but I added in two)
- 1/4 teaspoon guar gum or more xanthan gum
Blend together and enjoy!
I was a bit skeptical of the recipe provided in the description of the link, not seeing just how unsweetened cacao powder, some banana, almond milk, a bit of vanilla extract, and ice cubes could replicate the super sweet treat, but I gave it the benefit of the doubt. After all, I figured, I'm no master chef (if you've read my recent dessert posts, this is evident). With a positive mindset, we blended up all of the ingredients and poured them into a couple of glasses to take our first sips, after which Casey spit it out. I should've gone with my gut because it tasted nothing like a Frosty. It wasn't completely horrible, but far from delicious... definitely wasn't the best way to bring Casey into the world of healthy desserts. I drank mine (I just hate wasting food), Casey ditched his, and that was that.
The only downside was that the shake didn't have the same thick consistency as the Wendy's version, but that's because I didn't click the actual link until after I made the drink and saw that xanthan gum (which acts as a thickener) was included amongst the ingredients as well. It just wouldn't have been a recipe made by yours truly unless I'd made a mistake of some kind... I also realized that both of the recipes I'd used had come from this same link, so lesson learned: do not have complete trust in the provided descriptions on Pinterest links, instead, click the link and read the recipe directly. Regardless of the thinner consistency, the drink tasted great, and in my opinion, the xanthan gum can be omitted.
To make the beverage yourself, the Faux Protein Frosty by Meals and Moves calls for:
- 3/4 cup almond milk or other milk of choice (I used unsweetened vanilla almond milk)
- 15 ice cubes
- 1 scoop vanilla protein powder (I used Designer Whey French Vanilla)
- 1-2 tablespoons unsweetened cacao powder (I only used one, which was plenty enough to get the chocolatey flavor)
- Stevia (the recipe calls for a single packet, but I added in two)
- If you're not a fan of stevia, the recipe provides you with a few different options for sweetening, so you could instead opt for 1/4 frozen banana, dates, xylitol, or agave
- 1/4 teaspoon guar gum or more xanthan gum
Blend together and enjoy!
Tuesday, July 9, 2013
Pineapple: a whiff-worthy fruit
If I had to choose one fruit to represent all things summer, it would without a doubt be the pineapple. You say pineapple, I think sweet, tangy, tropical, refreshing, and with much more to gain from eating it than just its exquisite flavor. A serving of pineapple packs in 131% of your daily vitamin C, along with vitamin B6, copper, manganese, thiamin, fiber, and a high water content to keep you hydrated. Perhaps one of the pineapple's most distinguishing factors is that it carries the enzyme bromelain, which is an anti-inflamatory that can help with a spectrum of issues. Amongst the ways bromelain can be of benefit, it can help to reduce inflammation in soar throats and injuries, slow blood clotting, rid of bloat, and aid in the absorption of antibiotics!
A cup of this mouthwatering fruit comes in at a mere 80 calories along with 16 grams of sugar, so when eating with a fully-chopped up pineapple in front of you, try to control yourself from eating the entire thing at once.
You can buy pineapple canned, frozen, pre-cut, or whole, but to keep it fresh and cheap, I recommend buying pineapple in its whole form, which will cost you just around $3. Faced with its tough and prickly exterior, cutting up a pineapple yourself may seem a bit intimidating, but if you follow the directions in this link I found on Greatist, you should have no issues. That being said, it's helpful to know how to pick a good pineapple. This was news to me, but as it turns out, the best way to choose a ripe pineapple is based on its scent, so don't hesitate to pick one up in the grocery store and give it a sniff. You'll want to go for one that has a slight fragrance and is just a bit soft when pressing your fingers against it. Once you've got your pineapple handy, you can choose to eat it as is or use it to make a delicious smoothie, snack, or meal! Chop up that pineapple and check out some of the recipes below!
Grilled Mojo Chicken and Pineapple
Pineapple Whip
Grilled Shrimp with Melon and Pineapple Salsa
Pineapple Chia Smoothie with Herbs
Mexican Veggie Burgers with Grilled Pineapple, Avocado, and Jalapeño Ketchup
Pineapple Upside Down Pancakes
P.A.M. Juice
Pineapple Brown Rice
Pineapple Curry Chicken Skewers
Skinny Green Tropical Smoothie
A cup of this mouthwatering fruit comes in at a mere 80 calories along with 16 grams of sugar, so when eating with a fully-chopped up pineapple in front of you, try to control yourself from eating the entire thing at once.
You can buy pineapple canned, frozen, pre-cut, or whole, but to keep it fresh and cheap, I recommend buying pineapple in its whole form, which will cost you just around $3. Faced with its tough and prickly exterior, cutting up a pineapple yourself may seem a bit intimidating, but if you follow the directions in this link I found on Greatist, you should have no issues. That being said, it's helpful to know how to pick a good pineapple. This was news to me, but as it turns out, the best way to choose a ripe pineapple is based on its scent, so don't hesitate to pick one up in the grocery store and give it a sniff. You'll want to go for one that has a slight fragrance and is just a bit soft when pressing your fingers against it. Once you've got your pineapple handy, you can choose to eat it as is or use it to make a delicious smoothie, snack, or meal! Chop up that pineapple and check out some of the recipes below!
Grilled Mojo Chicken and Pineapple
Pineapple Whip
Grilled Shrimp with Melon and Pineapple Salsa
Pineapple Chia Smoothie with Herbs
Mexican Veggie Burgers with Grilled Pineapple, Avocado, and Jalapeño Ketchup
Pineapple Upside Down Pancakes
P.A.M. Juice
Pineapple Brown Rice
Pineapple Curry Chicken Skewers
Skinny Green Tropical Smoothie
Saturday, July 6, 2013
Cooking Oils: which to choose?
You're on your usual visit to the grocery store and you stop by the isle where the cooking oils are stocked. You're about to place a bottle of olive oil in your cart, but then you remember that article you read on coconut oil in your health magazine. But didn't you also hear something about how amazing grapeseed oil is supposed to be? And what about almond oil and canola oil? Are those any good for you?
I don't know about you, but this is the debate that usually takes place in my head when I go to buy oil. With so many cooking oils available boasting various health benefits, choosing which to buy can be tough. It has become widely known that butter, lard, and shortening (all high in unhealthy saturated fat) are to be generally avoided when cooking for a healthy diet, while many oils can be incredibly beneficial, being prominent sources of monounsaturated and polyunsaturated fats (the healthy fats our bodies need).
I did some research on some of the cooking oils out there and came to find that one oil doesn't cut it for all recipes. Each type of oil has a different smoke point, which is due to its chemical makeup. When the oil begins to smoke, the fumes become toxic, damaging free radicals are created, and the oil's nutritional value begins to degrade. It's important to keep this in mind when cooking; the selection of oils that can be used for a stir-fry dish can be entirely different from those that can be used for baked goods. Below is a smoke point key and a selection of oils stating their respective smoke points as provided by Eating Well Magazine, along with some additional facts on each to take into consideration:
High smoke point: searing, deep-frying, browning, all-purpose cooking
Medium-high smoke point: baking, oven cooking, crisp sauté, stir-frying
Medium smoke point: light-sauté, low-heat baking, sauces
Canola oil: contains omega-3's, omega-6's, phytosterols (which lower cholesterol absorption), vitamin E, vitamin K, inexpensive, medium-high smoke point
Flaxseed oil: contains omega-3's, should be stored in the refrigerator, cannot handle any heat
Extra-Virgin olive oil: contains vitamin A, vitamin E, medium-high smoke point
- Regular olive oil is less nutrient-dense, but it can take on more heat and is less expensive than extra-virgin olive oil
- Light olive oil refers to color, not calories; not much flavor is derived from it
Grapeseed oil: contains omega-6's, vitamin K, antioxidants, oleic acid (which may help reduce chances of stroke and curb appetite), has a light flavor, medium-high smoke point
Peanut oil: contains omega-6's, vitamin E, phytosterols, medium-high smoke point
Coconut oil: very high in saturated fat, but contains lauric acid, which aids in immune function and contains antibacterial, antiviral, and antifungal properties, has a sweet flavor, medium smoke point
Avocado oil: contains vitamin E, phytosterols, lutein (which can help improve eye health), high smoke point
Walnut oil: contains omega-3's, omega-6's, vitamin K, should be refrigerated, medium smoke point
Almond oil: contains vitamin E, phytosterols, has a nutty flavor, high smoke point
Hemp oil: contains omega-3's, omega-6's, anti-inflammatory fatty acids, should be stored in the refrigerator, medium smoke point
There are plenty of other healthy cooking oils out there, so you may want to explore beyond the ones provided here!
I don't know about you, but this is the debate that usually takes place in my head when I go to buy oil. With so many cooking oils available boasting various health benefits, choosing which to buy can be tough. It has become widely known that butter, lard, and shortening (all high in unhealthy saturated fat) are to be generally avoided when cooking for a healthy diet, while many oils can be incredibly beneficial, being prominent sources of monounsaturated and polyunsaturated fats (the healthy fats our bodies need).
I did some research on some of the cooking oils out there and came to find that one oil doesn't cut it for all recipes. Each type of oil has a different smoke point, which is due to its chemical makeup. When the oil begins to smoke, the fumes become toxic, damaging free radicals are created, and the oil's nutritional value begins to degrade. It's important to keep this in mind when cooking; the selection of oils that can be used for a stir-fry dish can be entirely different from those that can be used for baked goods. Below is a smoke point key and a selection of oils stating their respective smoke points as provided by Eating Well Magazine, along with some additional facts on each to take into consideration:
High smoke point: searing, deep-frying, browning, all-purpose cooking
Medium-high smoke point: baking, oven cooking, crisp sauté, stir-frying
Medium smoke point: light-sauté, low-heat baking, sauces
Canola oil: contains omega-3's, omega-6's, phytosterols (which lower cholesterol absorption), vitamin E, vitamin K, inexpensive, medium-high smoke point
Flaxseed oil: contains omega-3's, should be stored in the refrigerator, cannot handle any heat
Extra-Virgin olive oil: contains vitamin A, vitamin E, medium-high smoke point
- Regular olive oil is less nutrient-dense, but it can take on more heat and is less expensive than extra-virgin olive oil
- Light olive oil refers to color, not calories; not much flavor is derived from it
Grapeseed oil: contains omega-6's, vitamin K, antioxidants, oleic acid (which may help reduce chances of stroke and curb appetite), has a light flavor, medium-high smoke point
Peanut oil: contains omega-6's, vitamin E, phytosterols, medium-high smoke point
Coconut oil: very high in saturated fat, but contains lauric acid, which aids in immune function and contains antibacterial, antiviral, and antifungal properties, has a sweet flavor, medium smoke point
Avocado oil: contains vitamin E, phytosterols, lutein (which can help improve eye health), high smoke point
Walnut oil: contains omega-3's, omega-6's, vitamin K, should be refrigerated, medium smoke point
Almond oil: contains vitamin E, phytosterols, has a nutty flavor, high smoke point
Hemp oil: contains omega-3's, omega-6's, anti-inflammatory fatty acids, should be stored in the refrigerator, medium smoke point
There are plenty of other healthy cooking oils out there, so you may want to explore beyond the ones provided here!
Thursday, July 4, 2013
Workouts: lunges for any level and space
Happy fourth to all! If you're planning on hitting the gym before throwing on your bikini for a pool party or prior to filling your plate with BBQ to celebrate the holiday (perhaps with some of the recipes I provided in Tuesday's post), why not get in a good set or two of lunges?
The lunge is a great balance exercise to work your quads, hamstrings, glutes, calves, and core. Being easy to increase or decrease in intensity, lunges are an effective exercise for one at any level of fitness, be it beginner or advanced. If starting at a beginner level, lunges can be done with your hands placed around the waist, while others who are ready for more intensity can take them a step further by incorporating dumbbells, holding them dropped by the hip's side or even implementing a weight-lifting variation, such as the one shown in the video here.
It's important to make sure that proper form is used while doing lunges, for doing them incorrectly can result in knee pain. The video below provides a breakdown of the key components that make for a correct lunge. Once you've got the basics down, It's not a bad idea to do a few in front of a mirror before getting started in order to familiarize yourself with how a lunge in good form should feel like.
A perk to lunges is that they can be done in a space of any size, be it big and spacious or small with workout machines at every twist and turn. If you have plenty of walking area, you could opt for traveling lunges (a.k.a. walking lunges), and if space is limited (or even if it isn't), you could go for standing lunges, in which you stand in the same area, lunging forward while alternating legs. Either way you do them, you're sure to feel the burn!
Happy lunging, and I hope everyone has a great Fourth of July!
The lunge is a great balance exercise to work your quads, hamstrings, glutes, calves, and core. Being easy to increase or decrease in intensity, lunges are an effective exercise for one at any level of fitness, be it beginner or advanced. If starting at a beginner level, lunges can be done with your hands placed around the waist, while others who are ready for more intensity can take them a step further by incorporating dumbbells, holding them dropped by the hip's side or even implementing a weight-lifting variation, such as the one shown in the video here.
It's important to make sure that proper form is used while doing lunges, for doing them incorrectly can result in knee pain. The video below provides a breakdown of the key components that make for a correct lunge. Once you've got the basics down, It's not a bad idea to do a few in front of a mirror before getting started in order to familiarize yourself with how a lunge in good form should feel like.
A perk to lunges is that they can be done in a space of any size, be it big and spacious or small with workout machines at every twist and turn. If you have plenty of walking area, you could opt for traveling lunges (a.k.a. walking lunges), and if space is limited (or even if it isn't), you could go for standing lunges, in which you stand in the same area, lunging forward while alternating legs. Either way you do them, you're sure to feel the burn!
Happy lunging, and I hope everyone has a great Fourth of July!
Tuesday, July 2, 2013
Fourth of July: recipes for your star spangled cookout
Come July 4th, I'll be donning my red, white, and blue to celebrate America's birthday. For many like myself, this holiday is all about American pride, lawn chairs, fireworks, and cookouts with family and friends. Naturally, this means lots and lots of food. Burgers and hot dogs are always sure to make an appearance, along with chips, dip, lemonade, baked beans, coleslaw, ice cream, and all of the other good stuff. Any food-filled social gathering can easily result in a caloric overhaul of sugar, grease, and fat, so if you're trying to keep it lean, why not incorporate some healthier recipes into the party's potluck? Check out some of these delicious (and still patriotic) recipes for a healthier assortment!
Roasted Corn with Basil-Shallot Vinaigrette
Healthy and Homemade Baked Beans
Blueberry, Strawberry, and Jicama Salsa
Cinnamon Coconut Potato Chips
Grilled Watermelon Salad
Spicy-Sweet Slaw
Honey Ginger Lemonade
Avocado Deviled Eggs
Salmon Burgers
Clean Eating Spinach Dip
Turkey Burgers with Roasted Eggplant
Southwestern Quinoa and Black Bean Casserole
Beer-B-Q Chicken Breasts
Parsnip and Carrot Chips
Grilled Peaches with Rosemary and Balsamic Vinegar
Since there is no other dessert more American than pie, I've included a few different recipes for far healthier versions of the classics from The Gracious Pantry:
Clean Eating Cherry Pie
Clean Eating Apple Pie
Clean Eating Pecan Pie
Clean Eating Blueberry Pie
If you already have another burger recipe in mind, consider incorporating some of these tips from SELF Magazine on how to cut calories from your burger, and if you're looking for a healthier hotdog, check out this article from Health Magazine on the best and worst hotdogs you can buy at the food store!
P.S. ~
I'd like to apologize for posting late today. I wasn't anticipating on getting back as late as I had from my road trip back to California from Texas. That being said, I will now be going back to my usual post times (around 3-5:30 p.m., unless I'm able to do so earlier)!
Roasted Corn with Basil-Shallot Vinaigrette
Healthy and Homemade Baked Beans
Blueberry, Strawberry, and Jicama Salsa
Cinnamon Coconut Potato Chips
Grilled Watermelon Salad
Spicy-Sweet Slaw
Honey Ginger Lemonade
Avocado Deviled Eggs
Salmon Burgers
Clean Eating Spinach Dip
Turkey Burgers with Roasted Eggplant
Southwestern Quinoa and Black Bean Casserole
Beer-B-Q Chicken Breasts
Parsnip and Carrot Chips
Grilled Peaches with Rosemary and Balsamic Vinegar
Since there is no other dessert more American than pie, I've included a few different recipes for far healthier versions of the classics from The Gracious Pantry:
Clean Eating Cherry Pie
Clean Eating Apple Pie
Clean Eating Pecan Pie
Clean Eating Blueberry Pie
If you already have another burger recipe in mind, consider incorporating some of these tips from SELF Magazine on how to cut calories from your burger, and if you're looking for a healthier hotdog, check out this article from Health Magazine on the best and worst hotdogs you can buy at the food store!
P.S. ~
I'd like to apologize for posting late today. I wasn't anticipating on getting back as late as I had from my road trip back to California from Texas. That being said, I will now be going back to my usual post times (around 3-5:30 p.m., unless I'm able to do so earlier)!
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