Body Acumen, llc

Cracking the code: when to stretch

noreply@blogger.com (Christine) — Mon, 20 May 2013 16:03:00 +0000

Source: Elephant Journal, Jade Beall

Most experts agree that muscle flexibility is important, but they've long disagreed about the optimal time to stretch. If you've followed recent debates on this topic, you know the answer to the question about when to stretch is a moving target. What should you do?

A recent study published in the Journal of Strength and Conditioning Research indicates stretching is beneficial post workout, but it can interrupt strength gains if performed before or during a strength workout. Participants in the study stretched either before strength training, in between sets, or not at all. All groups of exercisers saw strength gains, but the group that did not stretch experienced the biggest strength gains.

For the biggest return on those sweat sessions, make stretching a post-workout treat.

Cook: that's all you have to do

noreply@blogger.com (Christine) — Mon, 13 May 2013 14:35:00 +0000

Source: Beautiful edible

My favorite food guru, Michael Pollan, has a new book out, Cooked. In it, Pollan says the most important thing you can do to improve your health is cook.

Why?

People who cook their own meals have healthier diets than those who don't. They prepare more balanced meals, and they monitor what goes into their dishes. They don't waste precious time making lots of junk food. (Imagine if you had to fry your own donuts in order to eat them. It would significantly cut your intake of the treats, don't you think?)

We are all busy. Just thinking about taking the chef's hat from Kraft and donning it yourself may give you heart palpitations.

Don't panic. Simple, quick, and healthy are all attainable.

Visit the Farmer's Market this weekend and plan to cook a couple meals next week. Supplement these meals with some easier, prepared foods. As you get comfortable cooking, it will become less time intensive and more enjoyable. As one who used to call a bowl of Cheerios dinner, I can lend some hope: it can happen.

Found: the best way to strength train

noreply@blogger.com (Christine) — Mon, 06 May 2013 14:12:00 +0000

Source: Fitocracy

When it comes to strength training, which is better: coupling high resistance with low repetitions or coupling low resistance with high repetition?

Researchers, whose findings were published in Journal of Applied Physiology, say low resistance, high repetition workouts deliver the winning combination. This combination is advantageous because it:

Builds muscular endurance
Results in a larger calorie burn overall
Puts less stress on joints, leading to a lower risk of injury
Results in the same muscle growth as the high resistance, low repetition combination

For an effective strength training workout, perform sets of 15 to 20 repetitions, and make sure that you are feeling fatigue at the end of the set. If you cannot finish the set, reduce the weight. If you can finish the set easily, add some tension.

Chia, not just a corny gift

noreply@blogger.com (Christine) — Mon, 29 Apr 2013 17:40:00 +0000

Add Chia seeds to your oatmeal
Source: Oh She Glows

Quick. What do you think when someone utters the word "chia?"

The first thing I think of is the chia pet. You know, the clay pot with holes in it that sprout a full, green layer of "fur," a simply perfect gift for Mom. (Ha!)

But today, chia has been elevated from corny gift to superfood.

Why this new status? Chia is higher in omega 3's than any other plant. It is a complete protein also high in fiber. It contains magnesium, niacin, and all those coveted antioxidants. Another bonus? Unlike flax seeds, you don't need to grind chia seeds, because your body can absorb their nutrients even when the seeds remain intact.

How can you incorporate chia in your diet? Throw the seeds in your oatmeal, salads, soups, smoothies, juices or granola. Sprinkle into your favorite banana or pumpkin bread recipe.

The best exercise for weight loss

noreply@blogger.com (Christine) — Mon, 22 Apr 2013 14:23:00 +0000

Pilates is a great way to build muscle. Combine it with
some type of cardiovascular training, like running or biking

Strength training or cardiovascular training: which is better for weight loss? It's a question that millions of women ask their trainers every day.

A study conducted by researchers in North Carolina and published in Journal of Applied Physiology, attempts to answer it. Study participants engaged in one of three different fitness programs: strength training, aerobic training, or a program that combined both strength training and aerobic training.

The results? Those who engaged in the aerobic and the combination programs lost the most weight, but those participants also lost lean body mass. Those who engaged in the strength training and the combination program gained muscle.

What does this mean? Aerobic training will help you lose weight quickly at first, but it will also result in muscle loss if not combined with a strength training regimen. For overall health, strive to find one or more activities that combine elements of aerobic and strength training. And, as always, examine your interests and pursue a form of exercise that you enjoy and look forward to.

Your arteries' new BFFs: strawberries and blueberries

noreply@blogger.com (Christine) — Mon, 15 Apr 2013 17:40:00 +0000

Source: nnln.tumbler.com

Ladies, you need to increase your intake of anthocyanins.

Antho-what, you ask?

According to researchers from the Harvard School of Public Health and the University of East Anglia, anthocyanins are aggressive compounds that dilate arteries. This dilation counters the icky plaque build up that occurs when we aren't so kind to our bodies. (You know what I mean: when we smoke, eat a diet high in saturated fat, fail to exercise).

Blueberries and strawberries both contain high levels of anthocyanins, and if you eat three servings of berries each day, researchers say you can reduce your risk of heart attack by 33%.

Get thee to Costco or BJ's to buy berries in bulk, or go to your favorite grocery store and buy the frozen variety. Berries taste great when topped on yogurt and cereal. If you are one of the many juice addicts out there, make a fantastic smoothie with them. Eat them for dessert. I like to wash a mess of strawberries and blueberries each night. I fill up a bowl with my stash and take them out of the refrigerator each morning. They provide the family with a tempting, easy snack that's available throughout the day.

Perfectly easy, healthy and delicious: I love that.

Making it up: granola

noreply@blogger.com (Christine) — Mon, 08 Apr 2013 17:43:00 +0000

Bullshitting is fun, especially when it comes to cooking. That's why making granola is my new, favorite kitchen endeavor. You can literally make the whole recipe up, and it will still taste good.

Last week my eight-year-old and I made up an original granola recipe, and it was exceptionally tasty considering our limited cooking skills. We did a bit of research online to get the basics, and then we pulled the ingredients we wanted to use from our jam packed kitchen cupboards. It was fun!

Another bonus? The aroma of homemade granola is domestic and calming. It made my kids feel like I was wrapping my arms around them. And I must admit I felt triumphant when the kids dug in, because homemade granola promoted loads of healthy snacking.

Below is our recipe. We didn't add nuts because my kids believe nuts ought to be consumed solo, but I'd add cashews and chopped almonds if I could:

Granola

Preheat oven to 250°F.

In a large mixing bowl combine:

3 cups oats
1/3 cup maple syrup
1/3 cup peanut butter
1 teaspoon cinnamon
1 tablespoon Chia seeds
1 tablespoon oat bran (We happened to have Chia seeds and oat bran in our cupboards, but you could use anything here. Flax seeds or wheat germ would also be good choices)

Spread mixture out onto two cookie sheets and bake for 1 hr. 15 min. Remove from oven and stir in 1 cup dried cherries (or raisins, craisins). Eat alone or atop Greek yogurt.

Change your environment for a better workout

noreply@blogger.com (Christine) — Tue, 26 Mar 2013 17:09:00 +0000

Source: Crystal DS, Pinterest

The spring thaw is upon us. Within a few weeks the snow will melt and the trees will grow fresh, green leaves. Flowers will poke out from the ground revealing an array of color, daring us to smile a bit more broadly than we did yesterday.

Researchers from Iowa State University say exercisers surrounded by lush, green environments are happier and more fulfilled with their routines than those surrounded by dull, black and white images. As I see it, spring is the perfect time to test this theory. Try surrounding yourself with, and noticing, the beautiful environment around you. It may just get you out the door more often.

What can you do? Walk, run, cycle, row, rock climb, play a game of golf or tennis, pick up a club sport like soccer or baseball, play tag with your little ones, hike, garden (lay down the mulch yourself this year), mow the lawn, in-line skate, wash the car. I'm getting excited just thinking about it...

Blue beans

noreply@blogger.com (Christine) — Mon, 18 Mar 2013 14:27:00 +0000

I get some of my best cooking ideas when I go to restaurants. I like to savor the dishes made by professional chefs and then attempt to recreate them when I get home.

Of course, I'm a simple cook, so recreating a restaurant dish requires that the dish isn't too complicated. This suits me just fine, because easy to make and delicious to eat is my kitchen motto.

Several weeks ago, I went to lunch at a cafe, where I got my latest inspiration. I ordered green beans, dressed up with a bit of blue cheese and walnuts, a combination refreshingly new to me. I promptly went to the grocery store, bought my ingredients, and whipped up this dish.

Green Beans with Walnuts and Blue Cheese:

Steam green beans in a medium sized skillet
Meanwhile, chop and toast walnuts over medium-high heat, until nuts are browned
Drain beans and return to skillet
Add toasted walnuts and crumbled blue cheese
Place lid on skillet, toss, and serve (I served my beans warm, but these would also be great cold, a perfect dish for your next picnic).

The empty promise: no pain no gain

noreply@blogger.com (Christine) — Mon, 11 Mar 2013 17:32:00 +0000

Source: Je Voudrais Que

You've heard the expressions before: "No pain, no gain." "Just Do It." "Push it." All these phrases are meant to inspire would-be exercisers to push their bodies to the limit, test their strength and endurance, and ultimately, enjoy a lean and healthy body. For some, the phrases are inspiring.

But for many others, these phrases conjure up negative images of heavy breathing, sore muscles, and profuse sweating. No wonder kinesiologist Panteleimon Ekkekakis of Iowa State University says half of those who push themselves beyond their comfort levels while exercising quit their regimens within six months.

This information is not new. We already know middle age women don't like to be pushed to the point of exhaustion, and they will more likely make exercise habitual if they aren't left wheezing at the end of their workouts.

The lesson? Exercising habitually requires us to find an athletic passion. Open yourself up to all kinds of exercise possibilities, both inside and outside the gym. (Dance, rock climbing, tennis, rowing, walking, yoga). Enjoy the activity for what it is, not how hard you have to work at it. Marvel at what you body can do and how you can increase its strength at your own pace. Of course you can push yourself hard if you want to. It's all your decision.

And here's the kicker: if you can find exercise that's fun you might even want to push yourself from time to time. That, of course, is how it should work.

Armchairs are for sitting

noreply@blogger.com (Christine) — Mon, 04 Mar 2013 17:29:00 +0000

Would you buy an armchair that monitored your health & turned into a cardio machine?
Source:archiproducts.com

Call me crazy, but I like to relax when I sit in my armchair. I seek it out when I want to read, watch Downton Abbey, snuggle with my kids, or chat on the phone.

Some German researchers, though, have different ideas about the function of an armchair. In response to the growing, global obesity epidemic, they've created an armchair with sensors that monitor your health. After collecting data, it pesters you about your heart rate and blood pressure. Then it offers you a customized exercise program.

But that's not all. The armchair conveniently converts into a rowing machine so you can take action immediately. And, if you perform the exercises incorrectly, it will correct you.

Sounds deeply unsettling, doesn't it? Here's my alternative: we all know exercise is an essential component of living a healthy life. We don't need chairs to tell us to get moving. Make it a point, every day, to move your body. Walk, run, swim, cycle, play sports with the kids. Do what you like, so it isn't tough to make it happen.

Then, rest in your non-talking chair, for some well deserved down time.

Farro with pomegranate seeds and toasted walnuts

noreply@blogger.com (Christine) — Tue, 26 Feb 2013 15:17:00 +0000

My mom just can't pass up a bargain. Last week this love for a great deal came home in the form of pomegranate seeds: cups and cups of pomegranate seeds cultivated from our favorite store, Costco.

I took one look at this stash of yummy produce and knew I needed a cooking plan. How could I use them all before they went bad?

While I love a spinach salad sprinkled with pomegranate seeds and mandarin oranges, a salad would have to wait, because I didn't have any spinach in the house at the time. Instead, I decided to add it to one of my new favorite grains, farro.

My family gave this dish a "thumbs up," and because it is so easy, I thought I'd pass it along:

Farro with Pomegranate Seeds:

Prepare farro according to package directions
Meanwhile, toast chopped walnuts in a small skillet until brown
Add walnuts, pomegranate seeds, and a sprinkle of feta to farro
Salt and pepper to taste
Stir and serve

Psst: I had a little farro leftover, so I sprinkled it with cinnamon and a touch of sugar, heated, and ate it for breakfast the next day. It was delicious.

Have you experimented with pomegranate seeds recently? Please share!

Healthy winter indulgences

noreply@blogger.com (Christine) — Tue, 19 Feb 2013 15:39:00 +0000

Source: onbluepoolroad.com via Christine on Pinterest

When I tell people I love winter, they're often surprised, because I'm one of those people who's cold when it is 70°F. But it is the cold air, the chilling winds, and the wet snow that call for the activity I love most about the season: cocooning.

I love to snuggle under blankets and watch movies, sip cocktails by the fire, and curl up with a cup of hot tea and a good book. To me, it is comfort living: peaceful, soothing, romantic, and energizing all at once.

But is it healthy living?

Well, it does have its benefits. Recent research indicates there are properties that promote health in some of my favorite teas: chamomile, peppermint, and hibiscus. Researchers from the Jean Mayer USDA Human Nutrition Research Center on Aging found:

Chamomile tea has antimicrobial properties and may prevent blood clots
Peppermint tea has antimicrobial and antiviral properties. It also contains lots of antioxidants, antitumor and antiallergenic activity
Hibiscus tea may lower blood pressure

Brewing a pot of tea and curling up with my favorite book, it seems, is good for both my mind and my body. Beautiful. I just love it when I find health reasons to justify continuing my indulgences, don't you?

Cauliflower made yummy, easy, and quick

noreply@blogger.com (Christine) — Tue, 12 Feb 2013 15:14:00 +0000

Source: i-am-stronger.tumblr.com via Manoli on Pinterest

It's easy to get in a meal rut. You are busy but you want to create healthy meals. You want to cook something that everyone will eat, or at least try. So before you know it you are rotating the same 7 meals over and over and over again.

Yawn. You are bored to death with your meal plan and can't think of a single good meal substitution that won't require inordinate time and planning. What to do?

If you've been reading my blog, you know I love healthy food. I love tasty food. I hate long preparation times. Don't we all? When I get bored with my regular rotation, I usually try to change just one thing. I'll mix in a new vegetable or prepare legumes like white beans or black beans, which I don't often prepare.

Last week, I ran across research highlighting the nutritional virtues of fruits and vegetables with white flesh. It inspired me to get out to the store and buy a head of cauliflower for dinner that night. I had no idea how I'd prepare it, but never mind. I had the internet to help me. A quick search would surely reveal something good to try.

And it did. I found a Paula Deen recipe on Pinterest that was easy and delicious. She'd added leeks, red peppers and other yummy ingredients to her dish, but I had only cauliflower and little time, so I skipped that part. I chopped up the cauliflower, tossed it in Dean's marinade, and baked. It was delicious, and while my children were wary, they did eat their portions.

For your convenience, I've written out the marinade recipe below, just in case you'd like to try it. For the full recipe, go here. Happy cooking!

Paula Deen's Cauliflower marinade:

1/4 cup olive oil
2 tablespoons lemon juice
1 tablespoon Dijon mustard
1 tablespoon fresh thyme (I used dried)
1/2 teaspoon salt

Directions:

Toss cauliflower florets in marinade. Place on baking sheet and bake at 400°F. Bake 35-45 minutes.

(I found this time to be too long, even though I like my cauliflower crispy. I recommend turning the cauliflower after 15 minutes and checking again after 25 minutes).

Eat the pale stuff, too

noreply@blogger.com (Christine) — Mon, 04 Feb 2013 16:07:00 +0000

Source: pauladeen.com via Kait on Pinterest

Green vegetables may get all the nutritional glory, but their pale counterparts are worth eating as well.

A Dutch study published in Stroke, indicates consuming fruits and vegetables with white flesh can reduce the risk of stroke by 52%.

White produce includes apples, pears, cauliflower, bananas, and cucumbers. These fruits and vegetables may reduce stroke because they are both high in fiber and high in the antioxidant flavenoid called quercetin. Both fiber and quercetin keep blood and cholesterol levels low.

Try adding a touch of white to your next meal. Add cucumbers and pears to your sandwiches and salads. Steam or roast cauliflower. Top your cereal or yogurt with bananas, or add the fruit to a smoothie. Make an apple and peanut butter sandwich, or simply slice it into wedges and enjoy for snack.

Can your left hand help you lose weight?

noreply@blogger.com (Christine) — Mon, 28 Jan 2013 17:38:00 +0000

Source: Uploaded by user via hannah on Pinterest

How are you doing with your New Year's Resoultion? You know, the one where you vowed to consume fewer calories this year.

For many, reducing daily calories is a constant, difficult struggle, so I wanted to share a trick that might help you: eat with your non-dominant hand.

Why? Researchers from the University of Southern California found people who snacked with their non-dominant hand ate 30% less than those who did not. Using the non-dominant hand, they found, interrupts the mindless eating cycle so many of us become victims of.

Reducing calories may be as simple as switching up the place setting, and that would be glorious, wouldn't it? Try out your non-dominant hand when you reach for your mid-day snack. Move your fork to the other side of the dinner plate tonight. Who knows, this may be one diet trick you find helpful, another to add to your growing arsenal of weight loss tricks. You can never have too many, right?

Kids need more than a gym class to inspire movement

noreply@blogger.com (Christine) — Tue, 22 Jan 2013 20:53:00 +0000

Source: google.com via Heather on Pinterest

The childhood obesity crisis has prompted government campaigns to increase physical activity in schools. Many schools have responded by providing children with more opportunities to play actively, but researchers warn those structured activities do little to increase overall exercise levels.

In fact, children who engaged in structured activities increased exercise volume a measly
4 minutes each day.

While this finding may be disappointing, it's not surprising. Being active is a way of life, not a 30-minute activity we press on our children. If we want our children to lead active lives, we must model active lifestyles for them.

Of course, this requires that we are active as well. Don't worry. You can do it, you will enjoy it, and it will be good for you.

But how do you start? Each weekend, plan at least one family activity that gets everyone moving. Go hiking, canoeing, snow hiking, ice skating, sledding, walking, biking, skiing, rock climbing, or swimming. Play tennis or golf. Play on an outside or inside playground. Explore different activities until you find one everyone likes.

This may feel overly contrived or difficult at first. Stick with it. Your kids will love this time together, and soon they'll be begging for more.

A furry friend can help you achieve exercise goals

noreply@blogger.com (Christine) — Mon, 14 Jan 2013 15:45:00 +0000

This is my new dog, Buddy. Please excuse the background.
I'm not too skilled at animal photography, it turns out.

Would a dog get you off the couch and outside?

According to a study published in the Journal of Activity and Health, the answer is yes. Researchers found dog owners are 34% more likely to achieve the CDC's recommended 150 minutes of exercise per week than those who don't own dogs.

I am a new dog owner, and this finding doesn't surprise me, even a teensy bit. On Dcember 21st, my family and I adopted a Shih-Tzu named Buddy. Buddy is a sweet, loving dog. He's a perfect family dog. And he requires frequent walks: four walks each day, to be precise.

And so, in addition to my regular workouts, I'm out pounding the pavement with Buddy, often. Yes, sometimes it feels like a nuisance. But it's also a great way to ensure I step away from the computer and move my body at regular intervals, an action scientists are finding increasingly important to long-term health.

I've also grown to look forward to these walks. I love the crisp air this time of year, a refreshing way to get energized as I begin the day. I look forward to the afternoon walks with my children, as I have their undivided attention for 20 minutes, and they tell me all about what they did at school. I enjoy the solitary after dinner walks, which provide quiet opportunities to unwind before sinking into my warm bed for the night. And, hey, who can say no to this face? It can pull at the heart strings in a way that an elliptical never could. You know what I mean?

Age with grace, not a hunched back

noreply@blogger.com (Christine) — Mon, 07 Jan 2013 19:05:00 +0000

Do you look like this when you work at your computer?

Source: Uploaded by user via Denise on Pinterest

Does your posture conjure up images of an old dowager, hunched over her grocery bags? If so, you are not alone. Everyday we engage in activities that facilitate this posture: carrying groceries and backpacks full of heavy books, hunching over computer terminals, even positioning ourselves on our bikes in spin classes can help create a forward head and hunched over shoulders, also called thoracic kyphosis.

Kyphosis doesn't just look ugly. It can lead to compromised respiration, muscle imbalance, and psychological stress. It hinders our muscles from working optimally.

How can you tell if you have it? This month I came across a quick and easy way to identify kyphosis, so I thought I would pass it on. After all, knowledge is empowerment, right? Here it is, put forth by trade magazine, IDEA Fitness Journal:

First, find the indentation in between your collarbones at the front of the neck. This is called the sternal notch. Place one finger here.
Then, find the bone in the back of you neck that protrudes the most. Walk your hand down one vertebra. Place another finger there.
Look in the mirror. Are the two points parallel? If the sternal notch is lower, you are kyphotic.

Did you detect kyphosis? Don't fret. Given our lifestyles, most of us have at least a mild case of it. And, with a few exercises, you can dramatically improve, if not get rid of the condition all together. Here are two, simple exercises that dramatically improve your posture.

Chin tucks. Chin tucks will strengthen your neck flexors and realign your head so that it sits properly over your neck. To peform, pull your head back as far as you can, giving yourself a double chin. (You will look ugly, old, and fat while you do this, so I suggest refraining from looking in the mirror). Perform 15 times and hold 5 seconds each time. Repeat.
Shoulder squeezes. Stand up straight, feet hip width apart. Hold your ribs in and pull up your pelvic floor. Slide the shoulder blades together without letting the ribs lift up. Hold for 5 seconds. Repeat.

Easy, right? Perform each of these exercises every day and you will begin to see a marked improvement in your posture, making you feel healthier, more confident, and more beautiful.

That's a good way to start out the new year!

The abdominal series and the elf on the shelf

noreply@blogger.com (Christine) — Mon, 24 Dec 2012 20:53:00 +0000

Jingles rests after a recent Pilates sessions.
He's built up abdominal endurance and improved his posture

When the Elf on the Shelf showed up at our house on December 2nd, he immediately told me he'd like to try Pilates. I was skeptical, because I know a bit about our elf, Jingles. Though he is truly a jolly soul, he isn't very reliable. Not only does he fail to shows up until mid-December, but he also forgets time and again to return to the North Pole and report on my kids' progress in preparing for Christmas. Instead, he loafs around my house, sitting on the same tree branch in the living room or the same potted plant for days and days. He grins and smiles but is definitely short on action.

Pilates requires discipline, and I didn't think Jingles had the drive or ambition to master Pilates in just a couple weeks. Nevertheless, I thought I'd give him a chance, I mean how often does one get to train an elf? (I didn't want to piss off Santa either).

I must say, I've been pleased and surprised with Jingles' effort and abilities. Following are a few of the moves he's mastered this month.

We've been working a lot on pelvic positioning and abdominal endurance. Jingles has grown tremendously in the area, and he is quite good at performing the abdominal endurance series:

Rolling like a ball

Single leg stretch

Scissors

We've also been working on strengthening his glutes and extending his spine. All the work in the elf factory left him a little kyphotic:

Swan Dive Prep

Single Leg Extension

Jingles' favorite exercise is Spine Stretch Forward. He is quite good at articulating his spine:

I must admit I'm saddened that tonight will be the last time I will have the opportunity to train Jingles until next December. I hope he makes a New Year's resolution to keep up with his routine. It's hard to keep up with an intense exercise routine, but Jingles will be the first to tell you the benefits are well worth it. Maybe we'll have to Skype.

Best stocking stuffers for health nuts

noreply@blogger.com (Christine) — Mon, 17 Dec 2012 17:20:00 +0000

Source: horchow.com via Elaina on Pinterest

Every year I look forward to scouring the stores for stocking stuffers. The challenge of finding a slew of items that are cheap, small, and won't go straight to a landfill is one I voraciously pursue. Oh the thrill of a stocking filled with unexpected, delightful, and useful gifts! There's nothing better.

Yet I know there are others who begrudgingly shop for these items, all the time wishing Santa never came up with the silly tradition of filling socks with toys. And so, I'm sharing my ideas for the health nuts in your life. I hope it eases your burden and delights your loved one.

Best stocking stuffers for health enthusiasts:

Go to Target or your favorite drugstore, and peruse the aisles. Look for:

A pocket size sunscreen or lotion
Small, travel sized containers to fill with creams, shampoos, and conditioners
Lip balm
Hair ties, elastics, bobby pins and headbands

Buy everyday items that you'll have to buy, whether you are getting a gift or not. Get:

Fun underwear
Moisture wicking socks
A scarf or neck warmer
Hat
A water bottle: I like the water bobble, which filters water

An iTunes card
Brightly colored ear buds
Sensatech gloves
Toe Sox
Sunglasses
A fantastic smartphone cover. I came across artist Jenean Morrison while on vacation last summer. I loved her work and just had to support her. Her cases are pricey, but if you can afford $35, take a peek.
Protein bars. Perhaps your gift recipient has a favorite kind. If not, give her a few to try. I like Lara Bars and Cliff Bars
A pocket size book. Try Michael Pollan's Food Rules: An Eater's Manifesto. It's a quick read packed with healthy eating tips
Fill snack bags with nuts or a homemade trail mix
Fun, brightly colored shoelaces
Flex-bands or a jump rope
If your recipient has a favorite sport, find replacement parts or accessories for that sport. Golf tees, golf balls, knee pads, skate guards, a bike lock or bell, a swim cap, etc.

There you are. I hope I've inspired some ideas. Now go shopping!

Delicious winter vegetables: swiss chard with pine nuts

noreply@blogger.com (Christine) — Mon, 10 Dec 2012 15:00:00 +0000

Summer vegetables get all the glory. When we emerge for our winter hibernation and make our first visit to the Farmer's Market in the spring, we relish in the rows of beautiful orange carrots, the crisp green lettuces, and gorgeous, burgundy turnips.

But winter vegetables are savory and satisfying, and there are plenty to enjoy in the colder months. One of my favorites in swiss chard, which also makes a wonderful, festive side dish with its red and green coloring. I prepare it simply, as simple is my specialty. (The most time consuming task about this dish is waiting for a pot of water to boil. I know you can do that).

Swiss chard:

Ingredients:

Large bunch of swiss chard
Olive oil
Pine nuts
Sea salt

Directions:

Bring a large pot of water to boil over high heat
Meanwhile, separate stems from leaves. Slice stems and put in a bowl. Set aside. Cut leaves crosswise, in ribbons.
When water has come to a boil, add stems and boil for 2 minutes. After 2 minutes, add leaves and boil for another 2 minutes
While chard is boiling, brown a handful of pine nuts over medium-high heat. Toss periodically, removing when browned. Slide them into a bowl and set aside
Drain chard and return to pot. (if you are entertaining, douse with ice water; doing so helps maintain its bright red coloring). Drizzle with olive oil and salt to taste. Fold in pine nuts. Stir and serve with your favorite dish

Don't exercise so long

noreply@blogger.com (Christine) — Mon, 03 Dec 2012 16:54:00 +0000

Source: fitsugar.com via Kara on Pinterest

The manager at your local gym would like you to get your exercise. He'd like you to come at least 3 times a week, for at least 30 minutes at a time, to get in a good workout.

Given many peoples' erratic schedule, this isn't always possible. Now researchers say it may not be the best way to condition your body, anyway.

Researchers, whose study was published in Medicine and Science in Sports and Exercise, found people who exercise for shorter time periods throughout the day enjoy unique health benefits. Subjects that worked out 3 times a day for 10 minutes had lower blood pressure overnight and the following morning than those who exercised all at once for the same amount of time.

So, if it is easier to break up your routine, do it! Run the steps in your house for 10 minutes, then take the kids to school. Walk the dog for 10 minutes at noon, then tackle your work. Play a short game of soccer with the kids after school, then cook dinner. Not only is this exercise strategy doable, it is effective. Now that's good news.

Skim, not organic, milk best for children

noreply@blogger.com (Christine) — Mon, 26 Nov 2012 15:34:00 +0000

Source: lazyboneuk.com via Christine on Pinterest

A study released by the American Academy of Pediatrics suggests you can save your money when buying milk for your children, because there is little difference between that high priced jug of organic milk and the more palatable price of the conventional one.

Organic milk is appealing to many parents because it doesn't contain growth hormones and estrogen. But researchers found there was little difference in the concentrations of these substances in conventional and organic milk.

If you are still concerned, purchasing skim milk to reduce your child's exposure to potentially harmful substances. Whether the milk is organic or not, researchers found the concentration of hormones is highest in milk with higher concentrations of fat.

An intense run for a slice of pie: is it worth it?

noreply@blogger.com (Christine) — Tue, 20 Nov 2012 19:24:00 +0000

Source: bettycrocker.com via Christine on Pinterest

Should you indulge in Aunt Bertha's pecan pie this holiday season? Maybe yes, maybe no-- only you can make that determination.

But how do you decide?

Consider that pecan pie and then consider its calories. How much time and effort would it take you to burn off the calories? Once you know the answer, you can decide if indulging is in order or not.

I've gathered a list of a few treats you'll probably come across in the next 6 weeks, the time period that tests our abilities to fend off indulgences the most. Then, I calculated how much you'd have to exercise to burn them off. (All calculations based on a 140-pound woman).

1.5 oz. chocolate bar = 210 calories = walk for 38 minutes (keep pace at 15 min/mile)
One 2-inch Ghiradelli brownie = 190 calories = bike for 42 minutes (10 mph)
One piece of pecan pie = 510 calories = run for 46 minutes (10 min/mile)
27 Cheez-Its = 160 calories = skate at moderate pace for 21 minutes
1 oz. of sour cream and onion potato chips = 160 calories = swim laps for 21 minutes
One glass of red wine = 120 calories = play tennis with friends for 18 minutes
One cup eggnog = 343 calories = speed walk for 47 minutes
Small caffe latte = 180 calories = shovel the walk for 25 minutes

Next time you find yourself craving a treat at a holiday party, take a moment to think about its "cost." Doing so will help you manage extra calories throughout the season, so you'll feel good about yourself as you enter the New Year.