Jen's Daily Serving

Another Reason to Join the Go-Green Bandwagon...

noreply@blogger.com (Jen Ator) — Fri, 28 Mar 2008 14:07:00 +0000

I can still taste it. A mix of rotten egg salad and sulfuric acid. It was worst in the spring afternoons when the air was hot and thick. It stuck to the back of your throat and clung to every panting breath as we sprinted up and down the field. It was our home-field advantage. The thick, sour smog that loomed from the factory next to our field became our ally for those two halves; but by the next practice, it was back to being our biggest rival.

Air pollution and athletes don't mix. My lacrosse team swears that down the road one of us will have defective babies or some mysterious disease from hours of sucking the poisonous air, and we'll regret not sending letters to our state congressmen like we wanted. But even if we all keep our strong, healthy physiques and our offspring have the appropriate number of limbs and digits, there's reason for fitness buffs to worry about the supply of fresh O2.

As Dr. Homer Boushey of the Health Effects Institute explains in "The air we breathe" on CNN Paging Dr. Gupta's blog, typical breathing during intense workouts is through the mouth, rather than the nose. Problem? When dirty, polluted air is your body's fuel, that breathing pattern exposes you to more pollutants. And you don't have to be Al Gore to figure out what that does to your health.

That's why Haile Gebrselassie, 34-year-old Ethiopian marathoner, will pass on the summer Olympics in Beijing. The world record holder has exercise-induced asthma, and worries that it won't mix well with Beijing's chart-topping pollution levels. Even though Boushey doubts a short trip to the heart of China's economy will do significant damage to Gebrselassie's health, it's not a risk he's willing to take. Even if it means forfeiting his chance at gold.

While we may not be breaking world marathon records or shipping out to Beijing any time soon, the inconvenient truth is that we can't breathe easy. Unless we start making some green changes, fitness junkies could be taking their workouts indoors--permanently.

Lasagna Done Light!

noreply@blogger.com (Jen Ator) — Fri, 28 Mar 2008 13:06:00 +0000

My mother--famous for creating delicious, more nutritious renditions of our classic faves--knocked it out of the park with this birthday entree. Traumatized by the fat, carb-laden ghosts of lasagna past? This makeover swaps the high-fat cheeses and meats with waist-line sensitive ingredients, and holds them together with fiber-packed whole wheat pasta. It's a lighter lasagna with a punch of flavor, and will be sure to win over any guest who loves their greens (and reds. And oranges.).

Birthday Butternut Squash Lasagna
3 cups chopped onions
10 cups fresh spinach
3/4 cup (3 ounces) shredded provolone cheese
1/2 cup chopped fresh flat-leaf parsley
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 large eggs
1 (15-ounce) carton part-skim ricotta cheese
1 (15-ounce) carton fat-free ricotta cheese
3 cups diced peeled butternut squash
6 cups of your favorite marinara
12 whole wheat lasagna noodles (try Healthy Harvest)
1 cup (4 ounces) grated fresh Parmesan cheese

10 Easy Steps
1. Preheat oven to 375°.
2. Sauté chopped onions 4 minutes or until tender. Add spinach and continue for 1 1/2 minutes or until spinach wilts.
3. In a large mixing bowl, combine provolone, parsley, salt, pepper, eggs, and ricotta cheeses.
4. Throw squash cubes in a microwave-safe bowl; cover and nuke on high 5 minutes or until tender.
5. Coat 13x9 inch baking pan with cooking spray.
6. Spread 1/2 cup marinara in the bottom of dish. Pile ingredients as follows: 3 noodles over sauce, 1 cup cheese mixture over noodles, 1 1/2 cups squash over that, and 3/4 cup sauce on top.
7. Add 3 noodles on top of sauce, and mix up the layer: 1 cup cheese mixture, 1 1/2 cups onion/spinach mixture, 3/4 cup marinara.
8. Repeat Step 6 & 7.
9. Top it off with 1 cup marinara and 1/2 cup Parmesan.
10. Cover each pan with foil. Bake at 375° for 30 minutes. Uncover and bake an additional 30 minutes.

Enjoy! Let me know what you think!

Happy Birthday to...me!

noreply@blogger.com (Jen Ator) — Fri, 28 Mar 2008 02:54:00 +0000

I know. Where have I been? I became blatantly conscious of my absence when my uncle calling from Germany asked about my plans to rename the blog. "It should be more like Jen's Bi-Weekly Serving," he said. "A man could go hungry waiting for your daily serving!"

I can really only amass a lame, I've-been-too-swamped excuse. I've got about 10 drafts waiting to be finished as proof that I've meant well, but I'll give it to you, my delivery has been piss-poor. But here I am, on my 22nd birthday, with the daily serving on my mind (let's leave assumptions about my social life aside...I've got an early date with a root canal in the morning, so I'm opting for a low profile night of March Madness with the family). That's gotta be automatic brownie points, right?

Waking up as a 22 year old didn't feel the same as my morning a year ago (but I guess most mornings sans massive hangovers don't). While things were definitely more relaxed this March 27th, I can't complain about where I'm at one year later. I'm wrapping up a rejuvenating spring break and heading back for one more quarter at a school I love. I've got an interview with a magazine tomorrow (post-root canal) that I'd absolutely love to work for. I'm surrounded by some of the greatest friends this world can offer. I'm blessed with a loving and supportive family, and I'd trade in kegs of warm beer for this nice glass of wine any day. Ya, life's been pretty good, and I have a feeling this year will bring many more exciting things my way.

Alright, so I've strayed from health tips and topics, but I had to acknowledge the white elephant cramming the HTML coding of my recently empty pages. I do have a great recipe from my birthday dinner that I'll get up here tomorrow, as well as a few articles and studies I've been reading about. For now, I've got to get back to prepping for my Men's Health interview tomorrow (not to mention the Louisville/Tennessee game!).

Oh, and Uncle David, this one's for you. Thanks for being there, from reading this blog to calling with heartfelt support and birthday wishes. I'll try to keep my portions more sustainable from now on.

Take Small Steps to Drop Big

noreply@blogger.com (Jen Ator) — Tue, 04 Mar 2008 02:21:00 +0000

I just read a great story from CNN's Health Minute about Lois Fletcher and the small steps she started taking toward a healthier body. By substituting a subway ride in place of her daily car commute to work, she added a regular exercise routine that helped her drop more than 30 pounds and get her health back on track. It's an incredible story--take a look.

Fletcher is living proof that it is possible to add fitness into your daily life--regardless of your schedule or shape. I found the same positive effect of inter-commute workouts this summer in NYC. I lived 20 blocks from my office (20 city blocks is about 1 mile), so on nice days I would forgo my trip on the 4 train for a round-trip walk instead. And there were so many amazing benefits. My mornings became more productive knowing I needed to get out the door a few minutes earlier, and less stressful by avoiding the jam-packed, super-muggy subways. It helped me unwind after a hectic work day, and spend some time in the summer sun. It made me feel more connected and familiar to the new city I was a part of, and it gave me a way to explore; on some afternoons, I would take a different route or walk way out of my way--just to see a new angle of the city. I got so much out of the short, 20-block trip that I never realized the workout I was getting. Just another reason why I can't wait to get back to the city!

Pound-Melting Miracle or Just Another Fad Diet?

noreply@blogger.com (Jen Ator) — Wed, 27 Feb 2008 00:18:00 +0000

While some people swear by their fat-zapping powers, I've never been bit by the fad-diet bug. To me, there's nothing less appetizing than cabbage soup or more boring than Subway subs. I don't like red meat, so Adkins was never an option. Math's not my strong suit, so I never got my head around The Zone's percentages. I tried South Beach awhile back with my mom, and while I did drop some lb's during Phase 1, the food options just weren't practical for my busy (then) high-school life. So when a new fad diet--the Alternate-day diet--started making headlines, I thought I'd at least take a look (while preparing for disappointment).

Created by New Orleans plastic surgeon James B. Johnson, the diet's mantra is "no restriction necessary" and the concept is simple--every other day, eat as you please. Yes, absolutely however you want. Craving pizza? Go for it. Sweeting on ice cream? Add an extra scoop. The catch? (Because obviously there has to be one.) Those other days you've got to cut your cals--big time.

Johnson got the idea from animal studies that have shown weight and health benefits from fasting every other day. As an overweight and mindless eater himself, Johnson tested the animal-based theories and saw dramatic results (35 pounds in 3 months!). Instead of fasting like the test mice and primates did, Johnson stuck to a calorie-restricted diet (approximately 20 to 30 percent of his daily caloric intake) of low-cal foods like yogurt, fruit and salads. The best result for him? The one-day-at-a-time mentality was doable and he never felt deprived.

I'm all for anything that lets me enjoy the "forbidden foods" that have been exiled by other diets, but something about this on-off approach has me thinking twice. On the one hand, I'd be a perfect candidate. I can't seem to say goodbye for good to taboo foods, I have great short-term discipline, and I'm an eater who laments every time I "mess up" on my diet (causing a downward, devastating blow to my progress). On the other hand, I see red flags all over this diet plan. My be-healthy intuition leans toward making balanced and nutritious choices everyday, while giving yourself room to enjoy the things you crave in moderation. This diet certainly doesn't teach a healthy mentality; instead it teaches that you can eat absolutely anything--just as long as you don't eat the next day. When I dug around Johnson's website, I found a calorie calculator to breakdown the "up" and "down" days based on my info. While I tend to nibble into the 1,200-1,600 daily calorie range, I could eat my way up to 1,900 calories if I wanted to on the "up" days. But on the "down" days, I'd be looking at a 350-calorie allowance. I really don't see how that could get me through 24 hours.

My verdict's still out on this one while I read into what other people have to say. What do you think? Is this a legit, get-slim-quick plan or just another fad diet gone wrong?

Portion Sizes attack!

noreply@blogger.com (Jen Ator) — Wed, 20 Feb 2008 02:16:00 +0000

They're merciless, they're uncontrollable and they're here to menace your figure! It doesn't take a registered nutritionist or public health lobbyist to explain our country's weight problem--our food does all the talking. Take this "Portion Distortion" quiz courtesy of the FDA and you'll see the direct and every-expanding line that links our waists to our plates.

Who's the Healthiest of Them All?

noreply@blogger.com (Jen Ator) — Mon, 18 Feb 2008 04:25:00 +0000

I like to think of myself as a pretty nutrition-knowledgeable gal, so when I stumbled on a healthy vs. healthier quiz on MSNBC's website, I was sure I'd ace it (I got an 85%). It was trickier than I thought (ie. apple vs. banana), but the data-dense explanations after each question were great. Just goes to show, making healthy choices isn't cut and dry--even when your choices are both great options.

Stop Stressing...Stop Cancer?

noreply@blogger.com (Jen Ator) — Mon, 18 Feb 2008 03:36:00 +0000

When it comes to your health, stress has earned its bad boy image (Want proof? Just take a look at what it does to your body.) I just got done reading Steve Mitchell's "Feeling stressed out linked to cervical cancer" on MSNBC, and it's definitely worth a read. A new study shows that a woman's stress-level might be a factor in her body's ability to fight off the cancer-causing virus, HPV. It's too soon to tell (they're currently doing more research), but it's a good article and it definitely doesn't hurt to think about it it--just don't stress about it!

Give V-day a Break!

noreply@blogger.com (Jen Ator) — Fri, 15 Feb 2008 15:41:00 +0000

I sat in English Thursday, listening for almost two hours as my teacher facilitated a discussion that could have been titled, "Why Valentines Day is Mankind's Worst Modern Invention." My classmates went back and forth sharing their passionate opinions on everything from the chocolate-rose-card company conspiracies to holiday-related suicide rates. I get it. It's cool to hate Valentines Day. If you're not in a relationship, you hate that it makes you consciously aware of your single status. If you are in a relationship, you hate that you have to show-off your love by buying candies and roses.

But I just don't see the big-bad, cynical side of V-day that everyone else does.

(In the sake of full disclosure: I've been happily dating an incredible kid for over 2 years and I'm still starry-eye in love with him. I've shared Valentines Day with him, with others, and with no one, and February 14th has never made me jaded.)

To me, it's a day to surprise my magazine staff with heart-shaped cookies and my roommates with chocolates. It's a day to be a kid again and make old-school valentines from construction paper. It's a reason for my grandma to send me an I'm-thinking-of-you card and my parents to send me a we-miss-you care package. It's a reminder to tell the people in my life how much they mean to me. And yes, it's a day to fall in love all over again with someone I sometimes take for granted.

I think in life you always have control over two things--your attitude and your actions. So while Hallmark holidays might not be your thing, being negative about it just brings you down more. And life's way too short to be negative all the time! Let people be sappy, send flowers and eat chocolate if it makes them happy, and find something positive that brings happiness to your life!

Heartwarming Spouse Study

noreply@blogger.com (Jen Ator) — Tue, 12 Feb 2008 00:16:00 +0000

Hate how he always leaves the toilet seat up or that his morning breath lasts all day? A new study from the University of Michigan's Institute for Social Research says to get used to the stuff that bugs you about about your better half. In fact, if you're in it for the long-run, buckle up--it could be a bumpy ride.

Kira Birditt, the lead author of the study, and colleagues Lisa Jackey and Toni Antonucci, sampled 800 people in the greater Detroit metropolitan area in 1992 and 2005 to evaluate how negative views of spouses, children and friends changed over time. The consensus? Each of the three age groups (20-39, 40-59 and 60 and over) viewed their spouses most negatively compared with friends and kids. The better news? That feeling typically increased over time.

And while individuals were busy getting more bugged by their spouses, their other relationships actually became less irritating over time. Why? Well, it actually makes pretty logical sense. Kids grow into mature, independent adults, making the parent's role a whole lot less demanding (and irritating). And as the saying goes ("you can pick your friends, you can pick your nose..."), we actively and highly-selectively choose our friends as we get older, so our negative feelings stay at bay by simply ditching ones that don't fit the bill.

Not exactly the way it works in partner relationships. The longer you're together, the more real your relationship gets. Sometimes that reality isn't picture perfect. His dying-to-impress you gig when you started dating can change faster than Cinderella at midnight, and your polite, I-love-everything-about-you act sometimes doesn't last long either. But that might just be the way the cookie crumbles in normal relationships.

So should all young, unattached singles out there throw in the towel on finding their happily ever after? Not yet. Researchers still seem confident about love, marriage and the happy-ending that ties it all together. While it may not be perfect or easy or pretty all the time, if you keep a healthy dose of reality (and a big bottle of mouth wash), you'll be able to work through every bothersome bump together.

Healthy Holiday Round-up: February style

noreply@blogger.com (Jen Ator) — Fri, 25 Jan 2008 14:15:00 +0000

While interning this summer, I was eager for opportunities to write, so when the web editor at Positive Thinking asked if I'd like to write a "10 Things to do in July" article, I responded with an emphatic yes! When the summer was over, he gave me opportunity to make it a monthly column (another emphatic yes!). An unforeseen side effect? It has given me a wealth of random facts and information (and to my friends dismay, an endless supply of "Hey guys, did you know that today/this week/this month is...?" questions). "10 Things to do in February" will be coming out soon, but I thought I'd take up some web space here for a few healthy observances that didn't make the 10-count cut.

National Carrot Day (February 3rd)

This low-cal snack (35 per 100 g serving) is loaded with Vitamin A, C, Folate, Iron and Potassium. With 3 grams of dietary fiber and 0 grams fat, carrots are a great option for healthy weight loss snacking.

National Frozen Yogurt Day (February 6th)

I just like any national holiday that says I can eat sweets, guilt-free! There are tons of great picks out there for delicious fro-yo and low-fat frozen treats--from chains like Tasty D-Lite and Pinkberry, to store-bought faves like Skinny Cow sandwiches and Smart Ones Sundaes. So treat yourself to a tasty treat in honor of the national holiday!

Pistachio Day (February 26th)
Go nuts for these nuts! 1 ounce (about 49 kernels) weighs in at 160 calories, and is packed with 13 grams of healthy fat (only 2 grams of the saturated stuff) and 3 grams of fiber--making it a perfect mid-afternoon snack. Added bonus? Their natural safety lock for fast snackers! Taking time to open each shell slows down your munching, helping you to satisfy your hunger without going overboard.

And for the finale, the month-long celebration...

Sweet Potato Month
(for full effect, this should be read with a Bud Light's "Real American Hero" pizazz. You know, like one of these):

This February we salute you sweet potato. Often forgotten and neglected, thought of as nothing but turkey's side dish, you swallow your pride every Thanksgiving and forgo your naturally delicious flavor to be dressed in melted marshmallows. How do people not see that you are best Au natural? A fully-equipped, mid-sized complex carb, complete with 103 calories, 4 grams fiber, 438% daily value of Vitamin A and 37% of Vitamin C (fat and sodium not included)--you in your most basic, baked state are a dieters dream. So this month, we salute you, sweet potato, because you truly are an under appreciated tator.

Learning to chill-out my workout

noreply@blogger.com (Jen Ator) — Wed, 23 Jan 2008 00:10:00 +0000

I have never, and most likely will never, be one to cringe at the thought of physical fitness. I am a product of endless sport seasons--swimming, softball, basketball, gymnastics, field hockey, lacrosse--and beside my brief stint at soccer (when the coach took my 5-year-old self out of the goalie spot due to my inability to focus, move, or want to do anything soccer related), I have loved every minute of it. It was time well-spent with my dad (aka Coach Steve) and what I did with my summers; in high school, it was part of my identity and my group of friends. In college, it gave me an instant family away from home and kept me out of trouble (and gaining the freshman 15!). But it also gave me a militant mentality that I never knew could sabotage the way I looked at exercise.

Our lacrosse program got cut (a whole other story in itself), and I had to trade in my "collegiate athlete" title for "active college student" instead. The first time I walked into our school's fitness center, I felt out of place. I was used to the flaky turf and 5-yard lines of our field. I knew the spots on the track that got slick after it rained, and I had become accustom to the rusty dumbbells in our weight room. To me, treadmills were a last resort for when it was snowing or raining too hard. The last time I had biked was when I was training for a 75-mile race, and the only time I had used the elliptical was when I was nursing a sprained ankle or torn hamstring. I didn't understand how walking or yoga constituted as exercise, and my workout garb was baggy shorts and over-sized T-shirts (hardly close to the "gym-fashionable" outfits other girls wore).

I didn't fit into the mold that many active young women did. They obsessed over pounds and numbers just like I did, but we measured very different things. For them, it was the falling numbers on a scale and the countdown of pounds; for me, it was dropping numbers off my timed mile or adding 40 pounds to my squat max.

This drive, this push that was deemed dedicated and determined on the lacrosse field turned out to be flat out unhealthy off the field. I didn't have to beat times or whistles or weight maxes anymore. For the first time, I could work out just because. But it didn't work out like that. If I wasn't dead and exhausted, or didn't spend more than 30 minutes at the gym, I felt like a failure. I was always having to out-do something or someone. If reports recommended 30 minutes of activity most days a week, I had to do at least 60 every day. I held races with unknowing competitors; if the girl on the treadmill next to me was doing 6.0, I couldn't be under 6.5; if the person across from me stayed on the bike for 40 minutes, I had to stay for 60. It's sad, pathetic, and flat-out creepy (believe me, I know), but it was my unconscious way of satisfying that relentless mentality I had.

It finally hit me. As much as I enjoyed being active, I had no idea how to do it just for fun. These insane, intense and unreal workouts had become my fun throughout the years. I lived for the workouts where you never thought you could make it, where you pushed your body past every logical limit and never thought twice. Those workouts, the ones you could only get though by gasping for air and encouragement from your teammates, were what I considered normal. When my new routines failed to meet that intensity, I was left feeling defeated.

I've had to work hard at re-conditioning my mentality on exercise, and I'm starting to get on the right path. I get out and run simply because I like the way I feel during and after, and when my busy schedule means missing a date with the gym, I don't stress about it. Exercise shouldn't be torture (even if you're sick like me and can find enjoyment from it). It should be a part of your everyday life, not because it has to be, but because you want it to be. For me, that means playing racquetball with Craig more often, taking a pilates class, or catching up with my best friend over a walk rather than a cup of coffee. For you, it could mean gardening, jumping rope, or yes, even cleaning your house! Whatever you choose, it is possible to be more active and actually enjoy it!

Before the ball drops....

noreply@blogger.com (Jen Ator) — Mon, 31 Dec 2007 18:13:00 +0000

Happy New Year's Eve everyone! For all the calorie-conscious party-goers and party-hosters out there, Hungry Girl rounded up a great list of tasty low-cal options. With not one over 175 calories, these are the perfect picks for bringing in the New Year!

Whatever your plans are, have fun, be safe and look for more posts in the '08!

All it takes is...nothing!

noreply@blogger.com (Jen Ator) — Thu, 27 Dec 2007 19:44:00 +0000

Whenever I hear of easy dieting tips to make a different without drastically changing my routine, I'm all for it. After reading these "Nine surprising slim-down tricks" by Good Housekeeping's Jim Karas, I thought they were good enough to share.

#2 and #5 were completely new to me (and I'm not sure if taking a walk outside will curb my sweet tooth), but I was already a big fan of #7.

What's your favorite do-nothing dieting trick?

Fat's the new black

noreply@blogger.com (Jen Ator) — Wed, 26 Dec 2007 22:53:00 +0000

I'm going to go out on a limb here and acknowledge the HUGE white elephant in this country: America has a weight issue. While the thin-is-in mentality has faced harsh criticism for its role in the fashion industry and Hollywood, the rest of the nation is dealing with a different, but equally dangerous mindset--that fat's the new black.

As long as I can remember, flipping through magazines meant looking at young girls with bodies that seemed too good to be true (only to find out that they are--mostly every image placed in women's magazines are retouched and fixed to look "better"). Sure, I probably wished my legs were that skinny, or that long, or my hair was that silky, or my lips that perfectly pouty. Maybe I got a complex from all the images, but it was the same complex I got from my gorgeous best friends and my perfectly beautiful classmates.

Flash forward to today. In an attempt to combat the emaciated starlets and models, the country has launched a plus-size counterattack. What began as a fantastic idea in the beginning, has had some unforeseen side effects. With roughly two-thirds of the population overweight or obese (and no, that's not in skinny model terms, that's in professional doctor terms), there are new concerns that our cultural connotations of healthy have shifted into dangerous waters. Take some time to read MSNBC's "Is fat the new normal?" by Karen Collins, which looks at a study from the July issue of Economic Inquiry. It seems as though as our country packs on the pounds, the cultural ideas of "healthy weight" tip the scales as well.

Now don't get the wrong idea here. I don't think it's okay that we let size 00 models stomp (or should I say, dizzily stumble) down runways. I'm still trying to understand how we have sizes like 00. It's uncomfortable to watch Project Runway and hear designers say that their model is harder to work with because she is a healthy size 4. But I also think that telling young women to completely disregard their health as long as they are proud of their bigger bodies isn't the solution either. Despite what some would like to believe, there is a line that no one should cross (on both extremes). There is such a thing as being too fat, just as there is a limit to how thin is too thin. It reaches a point where the curves become dangerous, and the health risks become serious.

I'm all for supporting women of all shapes and sizes, and being proud of who we are despite what the media has to say about it, but I think it's more important to be honest with yourself. Are you within a healthy weight range, or do you need to make some changes?

Pay Less and Weigh Less!

noreply@blogger.com (Jen Ator) — Wed, 26 Dec 2007 21:48:00 +0000

Pick up almost any magazine on the stands, and you can read about celebrities and their magical weight-loss solutions, from fantastic personal chefs and trainers to private gym memberships and procedures. While their tips and tricks may be unique, their hefty price tags aren't. I don't know about you, but it always leaves me feeling less than inspired--how are WE supposed to look like THEM when they have the luxury of spending thousands and millions of dollars to look that way? But now there's good news for the weight-loss-craving girl on a budget--a new New Zealand study shows that you may not weigh less just because you pay more.

The study group targeted middle-age women who had lost 5 percent of their body weight, dividing them into two groups: a $3000 per person elite program equipped with personal consultations with nutritionists and trainers, and use of a personal gym, and a $750 per person basic plan involving daily weigh-ins with a registered nurse, and bi-weekly phone calls.

What did the study find? Just because you opt for a VIP weight-loss plan, doesn't mean you'll shed more pounds than a fee-free variety. In fact, the two diets proved equally effective! Women on the pricey plan lost 2.5kg on average, and those on the basic plan lost 3.6kg. The difference was not considered statistically significant, but what it revealed about weight loss was.

Personal trainers, gyms, chefs, and nutritionists are great outlets for those that can afford them, but they can't guarantee weight loss. In the end, it seemed the key component to successful weight loss was support. Many people said what they really needed was someone to simply "keep an eye on them" to help them stay focused and on track. Get support from a friend or family member who has a similar goal in mind, or check out an online support community like Self's Forums where you can swap fitness tricks and find weight-loss buddies. Plan scheduled weigh-ins, workouts, and meal plans together, and do it all without breaking the bank!

Get some class, girls...and get off facebook!

noreply@blogger.com (Jen Ator) — Fri, 21 Dec 2007 16:21:00 +0000

I was sitting in the Miami Airport with my boyfriend and his friend Cullen. We were impatiently waiting for our return flight to Pittsburgh (we had been wandering the airport like Tom Hanks in Terminal for almost 12 hours) after our week-long adventure on Royal Caribbean. I couldn't see the TV, but the CNN program came through loud and clear, even through the boisterous and constant interruption of flight announcements. I stopped my sudoku and listened closer as "Facebook" and "drunk college girls" came from the reporter's mouth. The three of us looked at each other and simultaneously got up, moving so we could watch the report.

Haven't heard about it? Read CNN's "Young women drink, party, post" by Elizabeth Cohen. Then CNN's Senior Producer, Medical News Jen Pihfer's breakdown of the situation on Paging Dr. Gupta's blog. While it may be slightly out of the realm of the diet, nutrition, fitness gamut that makes up Jen's Daily Serving, I felt this story was too important. Pihfer's right; some of the reasons that made the list are pretty laughable (#8-a random kid who you know from your math class you suddenly "LOVE"or are "BEST FRIENDS" with), but as soon as you scroll down to the pictures, that's where the fun stops. Girls locked in dog cages, throwing up in the middle of streets, falling over in the midst of a group of friends.

I am a senior at Ohio University (yes, the same OU that ranked #2 in party schools a few years ago and that gets its 15 minutes of fame from its infamous Halloween celebration), so I can say that I've had my share of college-life fun. I am on Facebook, and I know that at one time or another there was probably a picture posted of me that I wouldn't write home to mom about. But I also know that this social network that allows you to poke your crushes and write on your best friend's wall can be destructive and detrimental to a person's reputation. (Anyone remember Northwestern University's soccer team that was suspended after pictures surfaced of supposed hazing and underage drinking?)

This story has generated tons of feedback, making it obvious that these young women are not naive or ignorant to what they did--they're proud. They love the attention and see nothing wrong with the group, the pictures, any of it. They're shouting loud and clear that they have no concern that if and when they try to become successful working women, these pictures will come back to haunt them. Maybe they're just too young. Maybe they don't plan on being successful. Either way, they fail to see what this will do long-term.

We need to get the younger generations (and I'll admit my own) back on track. There's nothing wrong with showing off your achievements on Facebook, but what happened to being proud of achievements in academics or athletics--not making a drunk ass out of yourself?

BMI Twins!

noreply@blogger.com (Jen Ator) — Fri, 21 Dec 2007 15:54:00 +0000

Here's something fun I stumbled across...you supply your sex, height, and weight, and they pair you up with a celeb that's rocking your body type. I was paired with the adorably cute Jennifer Love Hewitt! Give it a try--who's your celeb body double?

Diet reviews and weight loss help. © DietsInReview.com

Test Your Nutrition Know-How!

noreply@blogger.com (Jen Ator) — Wed, 19 Dec 2007 05:50:00 +0000

Do you know the cream of the crop when it comes to good, healthy eats? Before you answer, try taking the "Eat This, Not That" Quiz at Women's Health's website.

You might be surprised what you find out. I made the grade in most sections, but there were some that left me stumped long after their labels were revealed. While grabbing a cinnamon bun from Au Bon Pain rather than Cinnabon can save you 400 cals and 20 grams of fat, opting for a Wendy's Chicken BLT Salad with Honey Mustard Dressing over a Single Classic with everything sans cheese will rack up over 200 extra cals and twice the amount of fat.

Take the whole thing like I did, or narrow it down to specific food categories. Either way, take a break today to test your appetite aptitude, and let me know how you score!

Bon Voyage!

noreply@blogger.com (Jen Ator) — Wed, 05 Dec 2007 18:12:00 +0000

My school runs on a quarter system. The school year begins right after Labor Day and graduation rolls around in early June. But in between point A and point B, we take a 6-week hiatus from classes for what they call our "holiday break." That's right, from Thanksgiving through New Years, I find myself heading back home for turkey and staying until the clock strikes 2008.

A typical break means retreating to my quiet, northeast Ohio town and working at as a seasonal employer with a group of like-minded friends (6 weeks of work certainly pumps up the weakening bank account before returning to school), but being my last official holiday break, I decided to mix things up. This break, work is not on my list of things to do. Taking its place? A cruise through the Bahamas with 7 of my closest friends!

We planned the trip months ago, and the countdown has finally headed into the single digits; on Monday morning, we will forgo our college-town meeting ground for Miami, Florida where we will board Royal Caribbean for a 4-night cruise! Our close-knit group (consisting of my three roommates, my boyfriend, and his three buddies) have been friends for the last few years, and from the moment this idea was conceived, we have been constantly planning and impatiently waiting its arrival.

Managing winter weight gain is definitely the buzz word these days, but while others at Thanksgiving are worried about the months of sweet-treated, fat-laden landmines that lay ahead, I have an added concern--fitting into that bathing suit that has been purposely shoved to the bottom of my drawer for months. To remain sane, I opt to enjoy all the best holiday fixings, but vow to be the gym's best friend until I leave. To help keep things interesting while I tone what can be toned, I create different, personalized workouts, courtesy of Women's Health. By constantly mixing things up, I keep my mind and body interested, intense, and into it (very important when you're looking to shape up fast). Bored with your usual routine? Mix it up with a new workout of your own!

But this trip has also come with extra, unforeseen, benefits. Traditionally, I am the night owl of Christmas. For weeks before the big day, I open up shop in our kitchen and stay up long into the wee hours cooking, baking, sprinkling, and chocolate-covering. In between buzzers, I write out Christmas cards and finish wrapping presents. I've been doing it since middle school--making way too many baked goods on way too little sleep--and I always look forward to every single moment of it. But while mapping out my December calendar, a week-long trip right before my usual peak-season created some unwelcome stress. I imagined myself returning from an incredible trip, only to face all of my Christmas chores left untackled. So this week as I headed out to the gym, I made extra pit stops along the way. Before I knew it, the boxes left to be checked were drastically outnumbered by those already marked. And all without a single ounce of holiday-harbored stress!

Lesson learned? Productivity breeds more productivity, just as sitting on the couch breeds more sitting on the couch. By getting up and tackling one goal (quality time with the gym) I was motivated to tackle others (like getting all of my Christmas shopping done). And that stress I was expecting upon my return from paradise? Gone! By managing my lengthy list of things to do, I have left myself a small, palpable group to tackle the week before Christmas!

Keeping the Holidays Healthy!

noreply@blogger.com (Jen Ator) — Mon, 03 Dec 2007 18:43:00 +0000

'Tis the season for holiday parties, but with each winter soiree comes a risk of breaking your diet, and your budget! For an easy, cheap, and nutritious appetizer that will surely win over the crowds at your next holiday happening, try this simple hummus recipe!

Healthy Hummus

1/4 c. loosely packed flat parsley leaves

2 cloves garlic, peeled

1 can chickpeas, rinsed and drained

2 tbsp. tahini

2 tbsp. fresh lemon juice

1/4 c. water

1/2 tsp. ground cumin

1/4 c. extra virgin olive oil

kosher salt and freshly ground pepper to taste

Nutrition facts (per 2 tbsp. serving): Calories 30 (38% from fat), carbs. 4g, protein 2 g, fat 1g, sat. fat 0g, cholesterol 0mg, sodium 29 mg, calcium 16 mg, fiber 1g

Simply Delicious!

noreply@blogger.com (Jen Ator) — Thu, 08 Nov 2007 17:49:00 +0000

As I got ready to watch the Indians face off in game 4 against the Red Sox a few weeks ago, my parents decided to make a guest appearance! They are never ones to come empty-handed, and this was no exception. My dad was on the phone ordering pizzas for my house as my mom unpacked all the game-time snacks they brought--peanuts in their shells (my dad swears he eats fewer when he has to crack each one open), candy corn, chips and pretzels galore, pumpkin cookies, and apples with my favorite caramel dip.

As my dad cracked open the case of beer and my mom mixed her favorite new concoction for me and her, I noticed the last thing in her bag of treats--a squash?

Yep. A butternut squash to be exact. I guess it was her latest craze--and something I just had to try. She brought fresh cut string beans as well, telling me about a delicious little recipe she had made and loved. It was simple:

-Dice one butternut squash into cubes. Place in a bowl with fresh cut string beans and chopped onion.
-Lightly toss in 2 tsp. olive oil, adding any seasonings of your choice (for lack of selection, I used garlic salt)
-Bake at about 350 degrees for about 30 minutes (stirring it at the 15-minute marker). The green beans and squash should be slightly browned and crispy.

I made it the other night with a bun-less veggie burger and man was it delicious! But not only is this dish tasty, it also packs a powerful punch of nutrition! One cup of cubed fat-free butternut squash serves up 82 calories, half your daily dose of Vitamin C, and more than four times your daily value of Vitamin A! The raw sweet onion weighs in at 47 cals per serving with the green beans adding 32 cals and 4 grams fiber per cup, while the olive oil (80 cals, 10 grams fat) dishes a healthy serving of monounsaturated fat and omega-3 and omega-6 fatty acids.

Give it a try this holiday season-and let me know what you think!

Give me the Facts!

noreply@blogger.com (Jen Ator) — Wed, 31 Oct 2007 14:36:00 +0000

The fight against America's obesity epidemic and for full-food-fact disclosure has been waging for years. And while no side has been named the clear champ, one middle-party is taking most of the punches--the American public.

Americans today eat out twice as much as they did in 1970--so shouldn't they have the right to know what they're eating? I sure thought so, but apparently it's not that simple.

In 2003, a California bill (SB 679) was introduced to the state Senate that would require fast-food chains or any other restaurant with 10 or more locations to disclose their nutrition data per request and post signs informing customers that the information is available. It has recently become a slow-growing trend, but this early effort was DOA.

Later that year, Rep. Rosa DeLauro (D-CT) was joined by Senator Tom Harkin (D-IA) and the Center for Science and the Public Interest (CSPI) to introduce legislation to help fight obesity. The Menu Education and Labeling (MEAL) bill would require fast-food joints to list their calorie counts on menu boards, and table-service restaurants on printed menus. It seemed to have some muscle behind it, but didn't have quite enough strength to push its way past introduction.

In 2005, McDonald's announced a new plan to add nutritional facts directly to the packaging, in addition to the information available at their website and brochures in stores. So when you're about to sink your teeth into a Double Quarter Pounder with Cheese, you know you're putting down 730 calories. It seemed like a win, but later proved to be self-defeating (knowing the startling nutritional facts after you buy the cheeseburger does not keep you from eating the cheeseburger)

All these efforts and others like them seemed like great attempts at one small step for mankind's health (and waistline), but without a law, many restaurants refuted and refused to comply. It was too much work, would take too much time, there was no way to be completely accurate. Maybe. But could restaurants' resistance stem from somewhere else? Maybe, just maybe, could companies like Cheesecake Factory not want consumers to know that hidden in one slice of Chocolate PB Cookie Dough Cheesecake is 1150 calories and 74 grams of fat? I'll place my bets on the latter.

The importance of these laws are indisputable. According to the Center for Disease Control and Prevention, the state of the nation's weight in 2006 is in dire need of intervention. Only four states had a percentage of obesity less than 20%. Twenty-two states had a predominance equal or greater than 25%, including Mississippi and West Virginia with obesity equal to or greater than 30%!

Luckily, the fight isn't over yet. Today, at least 14 states and three cities (NYC and Philly have made news recently) have passed or are working on laws to give Americans more of what they want: the facts!

Splurging Sans Guilt

noreply@blogger.com (Jen Ator) — Fri, 19 Oct 2007 00:13:00 +0000

During my ASME internship this summer, I had the privilege of meeting Sunny Sea Gold, Glamour's health articles editor. She came bearing gifts of humor, advice--and packets with all the you've-got-to-check-out places in NYC! After meeting her, I got hooked on her blog (each time I can't help but think: "Check out this journalism celeb. Ya, that's right, I met her!")

You never know what you're going to get, and that's what I love. It's a grab bag of personal anecdotes, expert advice, interesting links, and so much more! Kids in the Hall sketch anyone? If you haven't checked it out yet, go...do it now!

My newest find (besides the Starbuck's Cinnamon Dulce Latte with Sugar Free Syrup that I must try) is Hungry Girl, a site for food-lovers who want to enjoy the good stuff without doing permanent damage on the figure (right up my alley!). Chocolate peanut butter fudge with a mere 63 calories (and lonely gram of fat) or fettuccine alfredo with 80.5 calories and 3 grams fat sound too good to be true? Check out these and other guilt-free splurges--and indulge away!

The road back to accountability

noreply@blogger.com (Jen Ator) — Tue, 16 Oct 2007 13:01:00 +0000

It has happened to us all before. Right as we start to get a steady routine (be it fitness or diet or both), something inevitably sticks a fork in our straight and focused road. We must then decide which way to go--the easy, excuse-laden road that bats a blind eye when our unhealthy habits creep back in, or the hard, often uphill road that holds us accountable for every action (and inaction) and keeps us on track.

I have been a proud and active participant in Self's Reach Your Goal! one-month body makeover, and for three weeks, I religiously stuck by the program. I ate right. I was active every day. I logged my meals and activity on their website, and was tracking my steady progress. When I came to a split in the road, I opted for the healthy, responsible decision. That is, until last week.

My workload was piling up, and my stress levels were through the roof, so I eased them with "treats" that I "deserved" (neglecting the ideology about not rewarding or consoling your emotions with food). After back-to-back all nighters to prepare for exams, caffeine was my life-line, and my daily 8 glasses or more of water evaporated into one...maybe. My packed schedule found ways of filling up even more, so I "gave myself a break" from my habitual workouts. When my boyfriend offered to order pizza for dinner, I ecstatically accepted because I was too exhausted to think about cooking--and then I didn't think twice about the four pieces I scarfed down .

Before I knew it, all my hard work and focused determination was swirling down the drain. All the times I opted for veggies and yogurt rather than pizza and chocolate. The week that I successfully went without caffeine. My morning runs and afternoon workouts. All of it lay in ruins from my week-long haphazard lifestyle.

Everything was in disarray, especially my responsibility for my actions. For three weeks I carefully logged my meals and workouts on Self's website, mentally patting my back for a job well done. But as soon as I started to slip, I stopped my daily visits. I couldn't own up to the shift, and I definitely didn't want to see what I was doing. Tracking it would only tarnish my perfect record. Out of sight, out of mind--right?

Laying in bed last night, I ran out of excuses. I had spent a week terrorizing my health (and my figure), and not only was I incredibly disappointed, I didn't feel like me. I enjoyed being healthy, I missed the gym, I was sick of eating junk food and not getting enough rest. I had to get myself turned around, so I put my tennis shoes at the foot of my bed and set my alarm early. One gym visit and a six mile workout later, I was back on track.

Today starts a new month of my Self program, and I'm revising my expectations. No matter what, I want to face my decisions and be accountable for my actions--even when they include indulging in ice cream sundaes or chocolate cake!