April 2008 Archives

Now that the weather is warmer, more of you may be foregoing the gym and heading outdoors for your workouts. What a better way to enjoy the beautiful weather than going for a walk, jog or run right in your neighborhood. Last week I had my first opportunity to take advantage of the gorgeous spring weather, and I went for a run along the Battery Park City esplanade. I started my stopwatch and ran all the way to the tip of Manhattan and back to my starting point all within 28 minutes. Great time, but I wondered just how far did I go? I searched online and found www.walkjogrun.net. It is a Google powered site that's a convenient and easy way to calculate your own personalized route, or view one of the established routes posted by other runners, right at your fingertips. It doesn't matter if you are a recreational exerciser, training for an event, or taking a walk after dinner or sightseeing (even that counts!). This site allows you to calculate your distance by time, based on your desired speed, before you head out the door. As an added bonus, you can figure out the estimated calories burned too. Think you can get out of exercising just because you are going on a trip? It's also a great resource for planning ahead for you travelers (business or pleasure). Whether you are in the US, Europe or Japan, if you don't have access to a gym,  there's no excuse anymore...all you need is a good pair of sneakers and lots of sunshine! 

So you've started on your path to a healthy eating plan. You have the 3 meals and 2 snacks down, but you can't seem to lose any weight. Either the scale is the same or it might even be tipping upward. What's going on??? Instead of looking at what you are eating, try looking at how much you are eating. Twenty years ago a bagel was only 3-inches in diameter and 140 calories. Today, a typical bagel is twice that size and 2-1/2 times the calories. Let's face it, portions aren't what they used to be. Just because a food may be considered "healthy" does not give you carte blanche to eat it in mass quantities. No matter how you slice it, a calorie is a calorie: 1 gram of carbohydrates and 1 gram of protein each equal 4 calories, and 1 gram of fat equals 9 calories.

Obviously, 1 slice of pizza is better than devouring the entire pie, or 1 scoop of ice cream is a wiser choice than a whole pint. That's easy. But I'll bet my money that most likely you have no idea what a actual serving size is, for example, what a ½ cup really looks like just by eyeing it. I remember taking a cooking class recently. The instructor asked me to measure a teaspoon of salt in my hand. I was completely surprised to find that it was way more than I had thought (about the size of a dime in my palm). It also works in the reverse. How much cereal are you actually pouring into your morning breakfast bowl? While it might be easy at home to grab a measuring cup or spoon, having a good visual in your mind is a great way to help you navigate when you are out. Next time you are at the salad bar or eating in a restaurant having that visual guide will help you to see how much you are really eating.

Here are some helpful tips for you to use as a GUIDE. It seems overwhelming, but I think if you try this method you'll find you will be actually cutting calories without even realizing it. These are approximate healthful portion sizes for when you don't have any tools handy:

• A teaspoon of butter/margarine is the size of the tip of your thumb to the first joint
• 3-4 ounces of lean meat, chicken, pork, is the size of a deck of cards or your palm (without the fingers!)
• 2-3 ounces of sandwich meat (turkey, roast beef, etc) is equivalent to of the size of  2-3 CD's (that's about 2-3 slices)
• 3 ounces of grilled/baked fish is the size of a checkbook
• 1/2 cup of cooked pasta or rice is the size of a tennis ball (or ½ baseball)
• 1 cup dry cereal or salad greens is the size of a baseball or your fist
• 1/2 of a medium bagel is the size of a hockey puck
• 1.5 oz. of cheese is the size of three dominoes or ~4 stacked dice
• 2 level tablespoons of peanut butter are the size of a ping pong ball
• 1/2 cup of vegetables is the size of a light bulb
• ¼ cup of raisins or 1 oz of nuts is the size 1 large egg. For you golfers that's about 1 golf ball
• 1 medium potato is the size of a computer mouse.
• Use a rounded handful for ~1 oz of pretzels

When you are trying to shed some pounds it's not about giving up what you love, but eating in moderation. The easiest way to find out what you are doing is to keep a food diary for a few days. That way you can see where exactly you can make a few changes. Another tip is to read food labels carefully. These numbers are based on per serving, and that information acts as your guide regarding how many calories and nutrients you consume.  It takes a little calculating at first, but you'll get the hang of it. The number of servings for each food group depends upon your individual daily caloric intake. To figure out how many servings you should be eating check out www.mypyramid.gov.

As a side note, there's a fun quiz from the National Heart Lung and Blood Institute you can take called "Portion Distortion" to see how today's portion sizes measure up: http://hp2010.nhlbihin.net/portion/

Enjoy!

The first Earth Day was started almost 40 years ago as a way to promote environmental awareness through local, state, national and global efforts, with the common goal of achieving a healthy and sustainable planet for future generations. You may be asking what you can do to help. Well the answer is simple....start at home! Here are a few tips that will help you "be green" (and these are just the tip of the iceberg):

Support your neighborhood Farmers Market/CSA and buy local

• When you buy locally, the food is fresher because it hasn't traveled so far; therefore, less fossil fuel used for transport. Shorter distances also mean fewer preservatives, which are commonly used to make sure the food is stable by the time it gets to your plate.
• Added bonus: Local farmers who sell at farmers markets or have farm stands generally get to keep the majority of each dollar spent.
• Buying local means eating seasonally. Farmers can only sell what they produce, so you, as the consumer, are getting the food at peak season. Look for these delicious foods coming up in NY this May: Asparagus, Broccoli, Radishes, Rhubarb, Spinach.

Be an educated consumer.

• Being green doesn't mean that you have to forgo all meat and be a vegetarian, but you can take a stand and not purchase foods from companies that are inhumane to animals. Select meats and poultry from animals that are grass-fed or free range (cage-free). Again, check your local farmers market for these tasty meats, which are usually hormone and antibiotic-free to boot.

Refrigerator Tips:

• Keep the temperature constant. Don't stand in front of your refrigerator with the door open for too long. As my father used to say, "Nothing is going to fly out!" Make sure your refrigerator and freezer have airtight seals.
• Cover liquids and wrap foods in the refrigerator. They make the compressor of the refrigerator work harder because of moisture released.

Water tips:

• Use tap not bottled water. NYC tap water meets all the state and federal health based drinking standards and it tastes great. Like it cold? Don't run the water until it cools, fill a pitcher and keep it in the refrigerator to chill. Not only are you helping to conserve water, you're also saving money too!
• Don't let the water run while washing dishes. Kitchen faucets use 2 to 3 gallons a minute. Filling a basin only takes 10 gallons to wash and rinse*.
• Turn the faucet off when you brush your teeth and save about two gallons in one brushing session.

Reuse plastic bags from the store.

• If you're like me, you have a stack of plastic bags sitting in your cabinet. Bring them to the supermarket the next time you go instead of using new ones. Or bring your own canvas bag that you can use over and over again.

Just like in rethinking your diet, one small change goes a long way.

Remember, Reuse, Reduce, Recycle!

Enjoy!

For more information about Earth Day and what you can do to "Go Green," visit: http://ww2.earthday.net/ and www.thedailygreen.com

For a farmers Market near you visit: http://www.localharvest.org/farmers-markets/
For more energy saving tips visit: http://www.coned.com/thepowerofgreen/100tips.asp

*Source: http://www.nyc.gov/html/dep/html/ways_to_save_water/dodont.shtml

It's 4pm and you're sitting at your desk, but your mind starts to wander.  You hear a rumbling sound coming from your stomach and you're a little light-headed. You're thinking, "I can't be hungry I just ate lunch!," but in reality that was over 3-1/2 hours ago. What is happening is that your blood sugar is starting to drop so you are feeling the effects of hypoglycemia. What's the solution? Adding a healthy mid-afternoon snack to your daily diet.

However, not all snacks are created equal. Grabbing a handful of candy may taste good in the moment, but in the long run it won't give you the satisfaction you desire. Skip the high sugar snacks that metabolize quickly and will only make your blood sugar spike again in an hour. Instead, choose a snack that is nutrient packed.

Think of your snack as a small bite; one that will help you through the afternoon slump and keep you from becoming ravenous at dinner. You don't want your snack to be so calorically dense that you are essentially adding another meal to the day. I recommend keeping your snacks between 100-200 calories, depending upon your current weight, dietary needs or weight loss goals. It's also a great way to include fruit into your day.

Try one of these snack ideas next time you feel that hunger pang coming on, easy for the office or one the go:

• 6 oz non-fat/low fat yogurt with 1 tbsp chopped almonds or 1 tbsp raisins
• Sliced apple with 1 level tbsp peanut butter
• 1/4 cantaloupe with ½ cup low fat cottage cheese (sprinkle some cinnamon, for extra flavor)
• 1 cup edamame (boiled soybeans, in the pod)
• Having a salt craving? Try 3 cups air popped popcorn or 1 oz (~18 chips) low fat baked tortilla chips with ¼ cup salsa
• Carry a baggie of cut up of fresh vegetables (broccoli, celery, carrots, etc), and if you are in the office add 2 tbsp of hummus as a dip.

You might be wondering about energy/protein or granola bars as a mid-afternoon snack. I think they are great, but you have to read the labels carefully, especially if you are  trying to watch your caloric intake. Many bars are 200+ calories, contain saturated fat and are high in sugar. You have to be a bit of a detective, but look for bars that have ~150 calories, and at least of 5g Fiber (i.e, Kashi® or Luna Sunrise® brands). Not only will this contribute to meeting your daily fiber needs, but will make you feel fuller too.

Enjoy!

In a small bowl combine vinegar and cornstarch.  Set aside.  Warm the olive oil in a medium skillet over medium-high heat. Add the garlic and cook 30 seconds until it becomes fragrant.  Add the asparagus and cook 2-3 minutes until it begins to brown. Add salt and pepper.

Add the chicken stock and cover. Cook 3-4 minutes until the asparagus is crisp tender.  Stir in the balsamic mixture and reduce the heat to low. Stir until a thick sauce forms. Off the heat stir in the mozzarella and basil.  Serve immediately.

Each serving is 106 calories and provides almost 50% of your Vitamin K, 11% Calcium, ~10% Folate needs...as well as ~2g Fiber. (Nutrition analysis is based on using ½ lb. asparagus and whole milk mozzarella).

For more of The Skinny Chef's delicious recipes visit Jennifer's website at www.skinnychef.com

Enjoy!

photo: © 2008 Jennifer Iserloh

After writing this blog, I went to the gym to test out the treadmill workout myself. It was great. But there is one thing I want to mention... its important to note that on steep hill inclines, it's ok to adjust the speed and slow down. Remember you are in control the whole time. You'll still get the same amazing cardio results and you won't hurt yourself in the process.

Hi all, I am back from my mini-vacation. Truth be told, I was at the amazing Canyon Ranch Resort in the Berkshires. Going to a health spa may not be a real vacation for some people, but for me it was just what the doctor ordered. I'm not here to be a walking advertisement for the spa, they have their own PR department for that, but to share with you what I gained from my time there. Even if you think you are the foremost authority on health and fitness, I assure you there is always something more to learn. I met some amazing people, all there for different reasons. Some who were there to jumpstart a weight loss/exercise program, some who were training for a race, or some who just wanted to gain further insight to new approaches on a variety of topics. As I've told you, I have been nursing a back injury for the past few weeks, which has curtailed my normal level of cardio fitness drastically. I was happy that the classes offered were open to all levels, which meant that you work at your own pace. So for me, who uses the treadmill all the time but gets bored easily, I can't tell you how excited I was to find a class designed specifically for the treadmill that gave you a cardio workout no matter what your level.

I can't stress enough that interval training is a win-win proposition to any workout, regardless of whether you use the bike, treadmill, elliptical in the gym or even outside on your own. Studies have shown that incorporating intervals not only improves your cardio health and endurance but also helps the body's ability to burn fat. This can be achieved in many ways but usually you'll find it a mix of hill inclines and speed intervals.

Here's my own variation on the treadmill workout I learned...but definitely adapt it to your own level of fitness and choice of equipment:

• Make a playlist on your ipod specifically geared to this workout. You choose how long, 20 minutes, 30 minutes, etc. Start with a song that's not too fast, but gets you going to warm up (I like the Amy Winehouse song Rehab), use this as your base speed. 
• When the next song begins, increase the incline (2-5% is a good start) without increasing your speed. Your heart should be pumping by now! Listen to the music, if you feel like this is too much, take it down to where it's still more challenging than your base but not enough that you need gasp for breath. if you're ok, keep increasing your incline 2% every minute or so until the end of the song (I recommend not using those 10+ minute rock songs from the 70s, Freebird comes to mind!). Even better, attempt to increase you speed too!
• After your interval you need a few minutes of recovery (back to your base speed and base incline), an important part of interval training, to bring your heart rate back down. 
• Next up, try a speed interval. Bring the incline back down to your base (I usually start with 2% incline because that's similar to how the outside road is), but now increase your speed a few tenths (for example if you are walking at 3.0 raise it to 3.3-3.5 or maybe your base is an easy jog), and every 45 seconds-1 minute keep increasing your speed at least .2-.5 (depending on your level) until the end of that song. 
• Mix it up (hill/speed/hill/speed)...design your playlist that will work for both, but don't forget to work your recovery songs in too! You might for instance decide during a hill interval to end at an incline all the way up to 12% or maybe its short bursts of speed on a mid- incline, you decide. Then save the last few minutes for cool down to get your heart rate back to normal. I bet by 2 sets of hills and speed intervals you'll be ready for a cool down! You'll be amazed at what you can actually do. 

The point is to challenge yourself as much as possible within your own limitations. Of course, the right shoes are a must for whatever workout you choose. Most important... GOOD FORM, which includes correct posture and no holding on. If you are, then you are going too fast or the hill is too steep and as a result you'll lose proper form as well as letting the treadmill do half the work (meaning you don't gain all the benefit of the workout). I must stress that if you have any health conditions or concerns (heart problems, arthritis, back issues, etc), you should consult with your doctor, health professional or trainer before starting any new program.

Very few people have the luxury of recreating the insulated world of a health spa at home. But I believe the most important thing you can take away, and what I learned, is that even the smallest of change can make a whole lot of difference. I can't wait to incorporate this into my cardio routine! I hope you will as well.

Enjoy!

For more information about Canyon Ranch visit www.canyonranch.com

This morning I was sitting in one of my favorite neighborhood cafes, The Grey Dog's Coffee , having breakfast. I love this place because it offers so much more than the ubiquitous coffee shop. They serve delicious food as well as coffee, especially the Irish Oatmeal with fruit which is what I ate today. You might think of oatmeal as something you would eat in the winter, but I'm here to tell you that it's one of the most nutritious breakfasts around whether it's 20 below or 80 degrees. The health benefits alone should be reason enough to include oatmeal in your diet. Did I mention it's a good source of fiber, especially if you are diabetic, have high cholesterol or post menopausal? But if you don't have time to slow cook old fashioned oatmeal or aren't lucky enough to eat at The Grey Dog, there are plenty of instant oatmeal brands available that are a great alternative instead of your usual bagel with cream cheese, which is not only high in calories and fat but will leave you hungry by 10am!