Monthly Archives: November 2010

Be Claimed.


Do all of the health claims on food packaging confuse you? Well let me define a few for you…

Let’s start with food label claims about calories:

  • Calorie free…………. less than 5 calories per serving
  • Low Calorie……….. less than 40 calories per sering
  • Light……………….. one third fewer calories or half half the fat of the regular product
  • Reduced calorie….. at least 25% less calories than the regular product

Be sure to check back for more tips on reading food labels.

 

Be Healthy. Be Balanced.

-Alicia and Nikki

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Be Well Fed.


Another day closer to Thanksgiving and another tip to help keep you on your healthy track:


Don’t starve yourself all day or the day before to “get ready for Thanksgiving dinner” or save more room. Don’t skip breakfast and eat a small snack before heading over the river and through the woods for Grandma’s green bean casserole. Make sure your breakfast/snack includes a good source of protein and fiber to help keep you full longer. By not allowing your body to go into starvation mode, you are able to make healthier food choices and not overload your plate.

 

Be Healthy. Be Balanced.

-Alicia and Nikki

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Be Dressed Up.


Here’s another holiday eating tip:

Dress for success!

Instead of showing up to your Thanksgiving dinner in loose fitting jeans, or even worse-sweatpants, wear something form fitting. By wearing something that fits you properly, you’ll be less likely to eat until your pants feel tight and you won’t have an elastic waist band that allows you “wiggle” room (no pun intended).

 

Be Healthy. Be Balanced.

-Alicia and Nikki

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(Don’t) Be a Turkey.


So the count down to Thanksgiving is right around the corner and most people are trying to figure out how to stay on track with their healthy eating habits. One Thanksgiving staple that there are a lot of questions about is turkey and the difference between white meat and dark meat. So which is healthier?  A 3.5 ounce serving of white meat has fewer calories (161) and fat (4g) than dark meat which has 192 calories and 8 grams of fat. So the big difference is in the amount of fat in each serving, but the real diet saboteur is the skin. A serving of white meat with the skin jumps to 194 calories and 8 grams of fat and a serving of dark meat with the skin carries 232 calories and 13 grams of fat.

Moral of the story: try to stay away from the skin!

Stay tuned all week for tips on how to stay healthy during the holidays!

 

Be Healthy. Be Balanced.

-Alicia and Nikki

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Be Semiordnilap-ed.


Confused yet? Me too. Palindromes are words that spell the same word forwards and backwards. For example, civic will read civic both forwards and backwards. Semiordnilap (palindromes spelled backwards) are words that when spelled backwards spell a different word. For example mood spelled backwards is doom. So why the heck am I blogging about these on Be Healthy. Be Balanced? Ponder this semiordnilap: Stressed spelled backwards reads Desserts.  Coincidence? Maybe, but don’t let your stress lead you to desserts.

 

Be Healthy. Be Balanced.

-Alicia and Nikki

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Be Green.


The health benefits of vegetables are indisputable, but even so most of us have a hard time incorporating the recommended 3-5 daily servings. A serving size of vegetables is roughly a 1/2 cup of cooked vegetables or 1 cup of raw salad vegetables.  If you are one who struggles with getting your daily dose here are some tips to incorporate more vegetables:
  • Make them accessible- Take the extra time after grocery shopping to wash/chop your vegetables then immediately package them into snack size bags for easy on-the-run access. If you don’t have the extra time, consider buying prewased/chopped vegetables.
  • Let veggies take center stage in your meal. Most of us think of the protein we are going to have in our meal first and then add veggies as an after thought if at all. Consider your veggies first instead.
  • Fill half your plate at dinner with veggies.
  • Aim to get vegetables in every meal (yes, even breakfast). Try adding vegetables to your omelette or having a vegetable smoothie.
  • Add vegetables to your sandwiches, pasta, anything at all!
  • Make creative salads. Branch out from the typical lettuce and tomatoes routine and incorporate a variety of vegetables (think snap peas, corn kernels, peas, broccoli, etc)
  • Make a big pot of vegetable soup on the weekend and package it into tupperware to take to work for lunch all week.
  • Retry and experiment with new veggies or ones you may not have tried in awhile.
  • Keep frozen vegetables in your fridge. Most frozen veggies still hold their nutritional value and are a quick and easy addition to any meal.

 

Be Healthy. Be Balanced.

-Alicia and Nikki

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Be a Rope Jumper.


Rocky Balboa was on to something when he incorporated jumping rope into his workout routine. Honestly, when is the last time you jumped rope? Thinking back to my childhood, I remember jumping rope as a fun game my friends and I used to sing songs to, but now its a great addition to my workouts and usually at the end I’m breathing so heavy that I couldn’t possibly sing a song.

Jumping rope incorporates nearly every area of fitness including cardiovascular endurance, muscle strength, and agility. And, it’s relatively cheap and you don’t need a lot of space or fancy equipment to do it. As you get better and your jumping skills and fitness improve there are several variations you can add for a greater challenge and to keep things interesting. Go to http://library.thinkquest.org/5407/skills.html for some ideas. And don’t forget to have fun!

 

Be Healthy. Be Balanced.

-Alicia and Nikki

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