Tag: sensitivity

Cardio 101: Benefits and tips

In a nutshell, the term aerobic means “with oxygen.” Aerobic exercise and activities are also called cardio, short for “cardiovascular.” During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. Your heart rate increases and you breathe faster and more deeply. This maximizes the amount of oxygen in your blood and ultimately helps you use oxygen more efficiently.

How well you use oxygen is called your aerobic capacity. When your aerobic capacity is high, your heart, lungs and blood vessels efficiently deliver large amounts of oxygen throughout your body. As a result, you feel more energized and don’t tire as quickly.

If you are a beginner to exercise, start with low to moderately intense cardio activities, so you can do them for long periods of time and gain many health benefits. Common examples include walking, bicycling, swimming, dancing and water aerobics, but don’t limit yourself: You can choose any activities you enjoy, such as canoeing, in-line skating, golfing or martial arts.

Benefits

If you haven’t gotten enough aerobic exercise, you may use your entire aerobic capacity while walking up a flight of stairs. You’ll realize this when you get to the top and feel out of breath. But if you’re fit, you’ll have no problem because your aerobic capacity is greater. That’s just one example of how you can benefit from cardio exercise.

Cardio exercise and activities can also:

  • Strengthen your heart and muscles
  • Burn calories
  • Help control your appetite
  • Boost your mood through the release of endorphins, which are feel-good chemicals released by your brain
  • Help you sleep better at night
  • Reduce arthritis pain and stiffness through joint movement
  • Help prevent or manage high blood pressure, heart disease and diabetes

No matter what your age, aerobic exercise will help you in your daily activities and increase your stamina and endurance.

Start slowly

If you’re a beginner, start slowly. You might walk five minutes in the morning and five minutes in the evening. Gradually add a few minutes to each session and then pick up the pace a bit. Soon you could be walking briskly for 30 minutes a day. Also consider hiking, cycling, jogging, rowing, elliptical training — any activity that increases your breathing and heart rate.

Take a three-pronged approach

Include three elements in your workout:

  • Warm-up. Before each session, warm up for five to 10 minutes to gradually rev up your cardiovascular system and increase blood flow to your muscles. Try a low-intensity version of your planned activity. For example, if you plan to take a brisk walk, warm up by walking slowly.
  • Conditioning. At your own pace, work up to at least 30 minutes of cardio a day to develop your aerobic capacity by increasing your heart rate, depth of breathing and muscle endurance.
  • Cool-down. After each session, cool down for five to 10 minutes. Stretch your calf muscles, quadriceps (upper thighs), hamstrings, lower back and chest. This after-workout stretch allows your heart rate and muscles to return to normal.

Moderate activity should cause you to breathe faster and feel like you’re working. But if you experience unusual pain or alarming symptoms during exercise, stop immediately and seek medical attention.

Everyday ways to eat more fruits and vegetables

It’s a well-known fact, but it’s worth repeating: Fruits and vegetables can help protect you against many chronic diseases — not to mention, they also provide you with the vitamins and minerals that your body needs to function. Try these tips from the Centers for Disease Control and Prevention and the Department of Agriculture. Before you know it, they will be a seamless part of your everyday lifestyle.

  • Make a fruit-and-yogurt parfait for breakfast. Mix a handful of low-fat granola with low-fat yogurt. Add sliced bananas or strawberries.
  • Top a piece of whole-grain toast with peanut butter and sliced bananas.
  • Mix blueberries or raspberries into your muffin or pancake batter.
  • Add bell peppers, spinach, broccoli, mushrooms or tomatoes to your scrambled eggs or egg-white omelet.
  • Like pizza? Opt for lots of vegetable toppings and less cheese.
  • Mix green beans, corn, broccoli or peas into your favorite casserole or pasta dish. Aim to eat more veggies than you do pasta.
  • Make a meal of vegetable soup and salad. Beef up your lettuce salad with cherry tomatoes, shredded carrots and sliced cucumbers.
  • Create a healthier sandwich: Include lots of spinach or romaine lettuce, sliced tomatoes, sliced onions and sliced cucumbers, along with whatever lean protein is your favorite.
  • Mix fresh fruit, ice cubes and low-fat yogurt in a blender for a fruit-smoothie snack.
  • Keep apples, oranges, pears and bananas nearby for go-to snacking.

Explore different varieties of vegetables and fruits for appealing tastes and textures. The more you experiment, the easier it will become to incorporate these foods into your daily diet and reap all the health benefits.

Fresh Puttanesca with Brown Rice

 

 

 

 

Ingredients
4 cups plum tomatoes, ripe, chopped
4 whole olives, Kalamata, pitted, sliced
4 whole olives, green, pitted
1 1/2 Tbsp capers, rinsed and drained
1 Tbsp garlic, minced
1 Tbsp Ultra Premium Extra Virgin Olive Oil
1/4 cups basil, fresh
1 Tbsp parsley, minced
1/8 tsp red pepper flakes
3 cup(s) cooked brown rice

Instructions
In a large bowl, combine tomatoes, olives, capers, garlic, and EVOO.
Add the basil, parsley, and red pepper flakes, stirring to combine.
Cover and let stand at room temperature for 20-30 minutes, stirring occasionally.
Serve over hot cooked rice.

Nutritional analysis per serving
Serving size: About 2 cups
  • Calories: 250
  • Total fat: 6 g
  • Saturated: fat 1 g
  • Trans fat: 0 g
  • Monounsaturated fat: 4 g
  • Cholesterol: 0 mg

Serves 4

 

Recipe makeovers: 5 tips for healthier dishes

Can you count your grandmother’s beloved bread pudding as a healthy recipe? Scrumptious as it may be with four cups of whole milk, one stick of butter and four eggs, you probably wouldn’t find it on a list of healthy recipes. But you don’t have to remove it from your recipe box. Just modify that bread pudding with a few simple change-ups, and you’ve got another healthy recipe for your collection — not a fat and calorie disaster.

Here are five techniques you can use to help create healthy recipes. Remember, these are just some examples. Use your imagination and experiment to find other ways to create healthy recipes — maybe you can even serve them to Grandma!

  1. Reduce the amount of fat, sugar and salt

    You can often reduce the amount of fat, sugar and salt without sacrificing flavor in healthy recipes. Use these general guidelines:

    • Fat. For baked goods, use half the butter, shortening or oil and replace the other half with unsweetened applesauce, mashed banana or prune puree. You can also use commercially prepared fruit-based fat substitutes found in the baking aisle of most grocery stores.
    • Sugar. Reduce the amount of sugar by one-third to one-half. Instead, add spices such as cinnamon, cloves, allspice and nutmeg, or flavorings such as vanilla extract or almond flavoring to boost sweetness.
    • Salt. For most main dishes, salads, soups and other foods, you can reduce the salt by half or even eliminate it. You can reduce salt by half in baked goods that don’t require yeast too. For foods that require yeast, you may need to experiment: Some salt may be necessary for leavening to keep baked goods from being too dense or flat.
  2. Make a healthy substitution

    Healthy substitutions not only reduce the amount of fat, calories and salt in your recipes but also can boost the nutritional content.

    • Pasta. Use whole-wheat pasta instead of enriched pasta. You’ll triple the fiber and reduce the number of calories.
    • Milk. Prepare a dessert with fat-free milk instead of whole milk to save 66 calories and almost 8 grams of fat per cup.
    • Meat. When making casseroles, scale back on meat, poultry or fish and increase the amount of vegetables. You’ll save on calories and fat while gaining more vitamins, minerals and fiber.
  3. Cut back some ingredients

    In some recipes, you can eliminate an ingredient altogether or scale back the amount you use.

    • Toppings. Eliminate items you generally add out of habit or for appearance, such as frosting, coconut or whipped-cream toppings, which are all high in fat and calories.
    • Condiments. Cut condiments, such as pickles, olives, butter, mayonnaise, syrup, jelly and mustard, which can contain a lot of salt, sugar, fat and calories. Use low-sodium soy sauce in a smaller amount than a recipe calls for to decrease the amount of sodium.
    • Cheese. If a recipe calls for 1 cup of shredded cheddar cheese, use 1/2 cup instead.
  4. Change cooking and prep techniques

    There are several healthy cooking techniques that can capture the flavor and nutrients of a well-loved recipe without adding excessive amounts of fat, oil or salt. Try these preparation techniques for healthy recipes.

    • Cooking method. Healthy cooking techniques include braising, broiling, grilling, poaching, sauteing and steaming.
    • Basting liquid. If the directions say to baste the meat or vegetables in oil or drippings, use a small amount of wine, fruit juice, vegetable juice or fat-free vegetable broth instead.
    • Nonstick cookware. Using nonstick pans or spraying pans with nonstick spray will further reduce the amount of fat and calories added to your meals.
  5. Downshift your speed and downsize the portion

    No matter how much you reduce, switch or omit ingredients, some recipes may still be high in sugar, fat or salt. You can help your diet by not rushing through meals and cutting back on the portion size too.

    • Slow down. Eat your meals more slowly to give your body a chance to register the fact that you’re filling up. Put your fork down between bites if necessary. You’ll eat less in the long run.
    • Check portion sizes. Many portions today are so large you may not realize what a true portion or serving is. Train yourself by using smaller plates, spoons and cups. And learn to use common visual cues to understand servings — one serving of whole-grain cooked pasta is about the same size as a hockey puck, for instance.

 

Putting it all together to create healthy recipes

Before plunging ahead with a recipe, look it over and think about what you can change to turn it into a healthy recipe. Make notes of any alterations so that you can refer to them the next time you prepare the recipe. You may have to make the recipe a few times before you get the results you want, but finding the right combination of ingredients — for the desired taste, consistency and nutrients — is well worth the trouble.

Make healthy choices at any restaurant

 

When ordering food at a restaurant, do you know which items may be loaded with fat and calories? Unlike when you’re grocery shopping, the foods in a restaurant may not have nutrition labels listing their fat grams and calorie content.

Hidden calories refer to the extra calories in many dishes that come from ingredients you may be unaware of. That’s why they’re such a problem for people grappling with weight control. Ingredients are often added to enhance the flavor, color or texture of food — for example, seasonings, sauces, cheesy toppings or dressings. And sometimes they’re part of the process used to prepare the dish — for example, oil or butter for cooking. These calories add up fast.

Use these tips to steer clear of hidden fat and calories in restaurant food.

  • Appetizers. If you’re having an appetizer, choose one that contains primarily vegetables, fruit or fish. Lettuce cups, edamame, fresh-fruit compote and shrimp cocktail served with lemon are healthy appetizers. Avoid fried or breaded appetizers, which are generally high in calories. Of course, you can also save calories by skipping the appetizer altogether and just focusing on your entree.
  • Soup. The best choices are broth-based or tomato-based soups. Creamed soups, chowders and pureed soups can contain heavy cream or egg yolks.
  • Bread. Muffins, garlic toast and croissants have more fat and calories than do whole-grain bread, breadsticks and crackers. Skip the temptation by asking the server not to bring the bread basket.
  • Salad. Your best choice is a lettuce or spinach salad with a low-fat dressing on the side. Limit all of the high-calorie add-ons, such as cheese and croutons. Also beware that chef salad and taco salad are usually high in fat and calories because of the meat, cheese and other extras — such as the taco salad’s deep-fried shell.
  • Side dish. Choose steamed vegetables, rice, fresh fruits, a baked potato or boiled new potatoes instead of higher-calorie options, such as french fries, potato chips and mayonnaise-based salads.
  • Entrees. You maywant to skip pasta dishes with meat or cheese or dishes with creamy sauces. The names of certain dishes are sometimes giveaways that they’re high in fat, such as prime rib, veal parmigiana, stuffed shrimp, fried chicken, fried rice and fettuccine Alfredo. Instead, look for these healthy terms when choosing an entree: baked, broiled without added butter, grilled, poached, roasted or steamed.
  • Dessert. Finish your main meal before ordering dessert. By the time you’re done, you may not even want dessert. If you do order dessert, consider splitting it with one of your companions. Some healthy dessert options include fresh fruit, sorbet or sherbet.

 

Also, be mindful of two common dining-out challenges: the urge to order more food than you need and the impulse to eat every bit of food on your plate — even when the portion size is way too large for one person!

 

7 tips to breaking breakfast barriers

Breakfast is considered the most important meal of the day for a reason: People who regularly eat a healthy, balanced breakfast tend to concentrate better and get more physical activity than those who skip it. Breakfast eaters also have an easier time managing their weight and have good cholesterol levels.

Take a bite out of the habit of skipping breakfast with these strategies:

 

 

  1. Get into the habit. Start with grabbing just a piece of fruit as you walk out the door. Gradually include other food groups.
  1. Curb your sweet tooth the healthy way. Try making French toast using whole-grain bread dipped in a batter made of egg whites or an egg substitute, a pinch of cinnamon and a few drops of vanilla extract. Fry in a nonstick skillet or use a cooking spray. Top with thinly sliced apples, unsweetened applesauce, berries or sliced banana for sweetness.
  2. Prepare in advance. If you’re rushed in the morning, set the table the night before with bowls and spoons for cereal or slice some fruit ahead of time and place your smoothie blender out on the counter. Keep easy favorites such as hard-boiled eggs, fresh fruit, instant whole-grain oatmeal and low-fat yogurt on hand.
  3. Think out of the (cereal) box. Don’t limit yourself to traditional breakfast foods. Leftover vegetable pizza or a turkey sandwich on whole-wheat bread can make a healthy breakfast.
  4. Take it with you. If there’s no time to eat breakfast at home, pack a brown-bag breakfast or grab a banana and take it with you.
  5. Split it up. If you’re not hungry first thing in the morning, eat a slice of whole-wheat toast or drink a glass of 100 percent fruit juice. Later, eat a healthy mid-morning snack.
  6. Change gradually. Have breakfast on two mornings at first, and three mornings a little later. Your eventual goal is to eat breakfast every day.

 

Whenever you’re tempted to skip your morning meal, just remember that a good breakfast also helps keep you from becoming ravenously hungry later in the day, so you won’t eat as much.

Healthy meal ideas for hectic days

Do your intentions to eat well seem to fly out the window when you have a packed schedule? Stay grounded with these simple tips, no matter how long your to-do list is:

 

  • Make an effort to eat as a family at least once a day. A pleasant meal that isn’t rushed promotes family bonding and improves the likelihood of eating a well-balanced meal. Be flexible with timing: You may need to eat dinner early or make a plan to always sit down together just for breakfast to accommodate everyone’s hectic schedule.
  • Cook ahead. When you have time to cook, make a double batch and freeze leftovers for quick meals on busy days. For instance, simmer enough pasta for two days. Serve it hot one night with sauce, then chilled in a salad with tuna and low-fat salad dressing the next.
  • Stock your pantry with foods for simple meals. Good examples are whole-wheat pasta, fresh and frozen vegetables, fresh and canned fruits, 100 percent whole-wheat bread, lean deli meats, salsa, canned dried beans, and low-fat or fat-free yogurt and cheese.
  • Go for health and convenience. Some convenience foods are designed to be healthy and lower in calories. A healthy frozen entree or side dish is an option on busy days. Read labels for calories, fat and sodium. Stock healthy versions of quick foods like instant brown rice.
  • Look for shortcuts. Simplify your meal prep and save time by buying pre-cut fruits and vegetables, precooked meats, shredded low-fat cheeses, packaged salads, and frozen or canned vegetables. There’s nothing quicker than fresh fruit, but fruit canned in its own juice (not sugary syrup) is also OK. Rinse canned vegetables with water to remove excess sodium.
  • Keep a list of simple menu ideas. Recipes that include common staples and take 20 minutes or less come in handy on days when you’re rushed.

 

It always helps if you plan meals ahead, but if your house is stocked with healthy choices you can wing it and still eat well. Remember that healthy eating doesn’t have to be complicated or involve hard-to-find ingredients.

 

By Mayo Clinic Staff.

Weight-loss plateau: Now what?

Has the same number on the scale been popping up week after week? That’s common. Being stuck at a weight-loss plateau eventually happens to most people trying to lose weight, despite continuing with the same exercise routine and healthy-eating habits.

Try these solutions:

  • Reassess your habits. Look back at your food and activity records. Make sure you haven’t loosened the rules, letting yourself get by with larger portions or less exercise.
  • Cut more calories. Reduce your daily calorie intake by 200 calories — provided this doesn’t put you below 1,200 calories. Fewer than 1,200 calories a day may not be enough to keep you from feeling hungry all the time, which increases your risk of overeating. In addition, this reduced calorie intake should be sustainable. If not, you’ll regain the weight you’ve lost and more.
  • Rev up your workout. Increase the amount of time you exercise by an additional 15 to 30 minutes. You might also try increasing the intensity of your exercise if you feel that’s possible. Additional exercise will cause you to burn more calories. Consider adding resistance or muscle-building exercises. Increasing your muscle mass will help you burn more calories.
  • Pack more activity into your day. Think outside the gym. Increase your general physical activity throughout the day by walking more and using your car less, or try doing more yard work or vigorous spring cleaning.

 

Focus on your weight-loss victories, and recognize that plateaus are just part of the journey. Continue your healthy eating and exercise habits, knowing that will help you sustain the success you’ve had.

7 meatless meal ideas

Meat doesn’t have to be the only source of protein in your diet. In fact, studies show that eating red meat and processed meat can increase your risk of developing heart disease and cancer.

Since meatless meals are built around vegetables, beans, nuts, seeds and grains, they offer many nutrients, including protein. Eggs and low-fat dairy foods also are good protein sources. Eating a variety of these foods throughout the day can give you all the essential amino acids — the building blocks of protein — that your body needs. In addition, protein from meatless sources can be just as filling. Another bonus: Buying less meat can also help you spend less on food, as meat usually costs more than its healthy alternatives.

Meatless recipes can offer a world of enjoyable possibilities, including some fun ethnic meals. Start exploring your meatless options — and your cooking creativity — with these ideas:

  • Substitute part or all of the meat with extra vegetables when making lasagna, pasta and stews.
  • Order mushroom and cheese or veggie pizza.
  • Stir-fry vegetables with tofu instead of meat.
  • Make vegetable kebabs.
  • Choose bean burritos or tacos.
  • Make chili or spaghetti sauce with soy-based vegetable crumbles instead of ground meat.
  • Grill portobello mushrooms in place of hamburgers.

 

Instead of building your meals by focusing on meat, think about the colorful and satisfying meals you can create by starting with vegetables and whole grains.

Try some spicy snow peas for a healthy lunch

Number of servings: 6

Ingredients

  1.  1 pound snow peas, washed and trimmed of stems and strings (about 7 cups)
  2.  3 tablespoons reduced-sodium soy sauce
  3.  4 tablespoons rice vinegar
  4.  2 tablespoons brown sugar
  5.  1 tablespoon cornstarch
  6.  1/2 teaspoon Chinese five-spice powder
  7.  1 teaspoon sesame oil
  8.  1 garlic clove, chopped
  9.  Crushed red pepper, optional

Directions

Bring a large saucepan 3/4 full of water to a boil. Add the peas, reduce heat and simmer for 2 minutes. Drain the peas then plunge them into a bowl of ice water to stop the cooking. Drain again thoroughly and set aside.

To prepare the sauce, combine the soy sauce, rice vinegar, brown sugar, cornstarch and five-spice powder in a small bowl. Stir until the cornstarch and seasonings have dissolved. In a large skillet, heat the sesame oil over medium heat. Stir in the garlic and peas. Increase the heat to high, stirring frequently. Pour in the soy sauce mixture and cook until thickened, 1 to 2 minutes. Sprinkle with crushed red pepper, if desired. Serve immediately.

Nutritional analysis per serving

Serving size: 1 cup

  • Calories: 73
  • Total fat: 1 g
  • Saturated fat: Trace
  • Trans fat: 0 g
  • Monounsaturated fat: 0.5 g
  • Cholesterol: 0 mg
  • Sodium: 222 mg
  • Total carbohydrate: 13 g
  • Dietary fiber: 2 g
  • Total sugars: 4 g
  • Added sugars: 4 g
  • Protein: 3 g

Enjoy