thursday

ok, didn’t ge to post yesterday, but it was my anniversary, so I had to get all the celebrating taken care of.  But now that I’m back, we are down into the home stretch here.  Todays topic is BMI.  When I started this contest, and met with a trainer, he had me hold this wierd handlebar thing that calculated my bmi.  It was not good news.  Not completely horrible, but it was almost a 30.  Now that I’ve been watching what I eat a lot more and losing fat……even though I have put on some muscle too, I had them recalculate it, and it has gone down, which is good news.  But when I looked up info on bmi, all the info was strictly on weight, I couldn’t find anything to give you a calculation that differentiated between different body frame types.  For example, I have a large frame, but my calculation is exactly the same as someone with a very small frame.  It didn’t seem right to me, and I’m not too worried.  I have brought my weight way down from a year ago, and I’m a lot healthier, but here’s some info I found on the whole bmi thing

What is BMI?

Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI is a fairly reliable indicator of body fatness for most people. BMI does not measure body fat directly, but research has shown that BMI correlates to direct measures of body fat, such as underwater weighing and dual energy x-ray absorptiometry (DXA).1, 2 BMI can be considered an alternative for direct measures of body fat. Additionally, BMI is an inexpensive and easy-to-perform method of screening for weight categories that may lead to health problems.

How is BMI used?

BMI is used as a screening tool to identify possible weight problems for adults. However, BMI is not a diagnostic tool. For example, a person may have a high BMI. However, to determine if excess weight is a health risk, a healthcare provider would need to perform further assessments. These assessments might include skinfold thickness measurements, evaluations of diet, physical activity, family history, and other appropriate health screenings.

Why does CDC use BMI to measure overweight and obesity?

Calculating BMI is one of the best methods for population assessment of overweight and obesity. Because calculation requires only height and weight, it is inexpensive and easy to use for clinicians and for the general public. The use of BMI allows people to compare their own weight status to that of the general population.

To see the formula based on either kilograms and meters or pounds and inches, visit How is BMI calculated and interpreted?

What are some of the other ways to measure obesity? Why doesn’t CDC use those to determine overweight and obesity among the general public?

Other methods to measure body fatness include skinfold thickness measurements (with calipers), underwater weighing, bioelectrical impedance, dual-energy x-ray absorptiometry (DXA), and isotope dilution. However, these methods are not always readily available, and they are either expensive or need highly trained personnel. Furthermore, many of these methods can be difficult to standardize across observers or machines, complicating comparisons across studies and time periods.

How is BMI calculated and interpreted?

Calculation of BMI
BMI is calculated the same way for both adults and children. The calculation is based on the following formulas:

Measurement Units
Formula and Calculation
Kilograms and meters (or centimeters) Formula: weight (kg) / [height (m)]2

With the metric system, the formula for BMI is weight in kilograms divided by height in meters squared. Since height is commonly measured in centimeters, divide height in centimeters by 100 to obtain height in meters.

Example: Weight = 68 kg, Height = 165 cm (1.65 m)
Calculation: 68 ÷ (1.65)2 = 24.98

Pounds and inches Formula: weight (lb) / [height (in)]2x 703

Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703.

Example: Weight = 150 lbs, Height = 5’5″ (65″)
Calculation: [150 ÷ (65)2] x 703 = 24.96


Interpretation of BMI for adults

For adults 20 years old and older, BMI is interpreted using standard weight status categories that are the same for all ages and for both men and women. For children and teens, on the other hand, the interpretation of BMI is both age- and sex-specific.

For more information about interpretation for children and teens, visit Child and Teen BMI Calculator.

The standard weight status categories associated with BMI ranges for adults are shown in the following table.

 

BMI
Weight Status
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 and Above Obese

For example, here are the weight ranges, the corresponding BMI ranges, and the weight status categories for a sample height.

Height
Weight Range
BMI
Weight Status
5′ 9″ 124 lbs or less Below 18.5 Underweight
125 lbs to 168 lbs 18.5 to 24.9 Normal
169 lbs to 202 lbs 25.0 to 29.9 Overweight
203 lbs or more 30 or higher Obese

How reliable is BMI as an indicator of body fatness?

The correlation between the BMI number and body fatness is fairly strong; however the correlation varies by sex, race, and age. These variations include the following examples: 3, 4

  • At the same BMI, women tend to have more body fat than men.
  • At the same BMI, older people, on average, tend to have more body fat than younger adults.
  • Highly trained athletes may have a high BMI because of increased muscularity rather than increased body fatness.

It is also important to remember that BMI is only one factor related to risk for disease. For assessing someone’s likelihood of developing overweight- or obesity-related diseases, the National Heart, Lung, and Blood Institute guidelines recommend looking at two other predictors:

  • The individual’s waist circumference (because abdominal fat is a predictor of risk for obesity-related diseases).
  • Other risk factors the individual has for diseases and conditions associated with obesity (for example, high blood pressure or physical inactivity).

For more information about the assessment of health risk for developing overweight- and obesity-related diseases, visit the following Web pages from the National Heart, Lung, and Blood Institute:

If an athlete or other person with a lot of muscle has a BMI over 25, is that person still considered to be overweight?

According to the BMI weight status categories, anyone with a BMI over 25 would be classified as overweight and anyone with a BMI over 30 would be classified as obese.

It is important to remember, however, that BMI is not a direct measure of body fatness and that BMI is calculated from an individual’s weight which includes both muscle and fat. As a result, some individuals may have a high BMI but not have a high percentage of body fat. For example, highly trained athletes may have a high BMI because of increased muscularity rather than increased body fatness. Although some people with a BMI in the overweight range (from 25.0 to 29.9) may not have excess body fatness, most people with a BMI in the obese range (equal to or greater than 30) will have increased levels of body fatness.

It is also important to remember that weight is only one factor related to risk for disease. If you have questions or concerns about the appropriateness of your weight, you should discuss them with your healthcare provider.

What are the health consequences of overweight and obesity for adults?

The BMI ranges are based on the relationship between body weight and disease and death.5 Overweight and obese individuals are at increased risk for many diseases and health conditions, including the following: 6

  • Hypertension
  • Dyslipidemia (for example, high LDL cholesterol, low HDL cholesterol, or high levels of triglycerides)
  • Type 2 diabetes
  • Coronary heart disease
  • Stroke
  • Gallbladder disease
  • Osteoarthritis
  • Sleep apnea and respiratory problems
  • Some cancers (endometrial, breast, and colon)

tuesday again

found some more info about the fiber situation from earlier, so I thought I would add it in.

The Problem: Life Without Adequate Fiber

People struggle with weight loss for a variety of reasons. Ironically, many of us overeat, yet we never feel full. A diet rich in processed food, and produce grown in soil depleted of many of the nutrients our bodies need to feel satiated, has resulted in a nation of people who are incredibly overweight, but always hungry.

In addition, our low-fiber, Standard American Diet means we’re not adequately eliminating much of what we ingest, which contributes to unwanted weight gain, and has lead to chronic constipation in epidemic proportion.

The Solution: How Fiber Facilitates Weight Loss

Tufts research illustrates that people who consumed an additional 14 grams of fiber daily cut their calorie intake by 10 percent; those who added 12 grams lost a pound per month!

Why? Because as fiber passes through our intestines, it actually carries fat and calories out, preventing the body from breaking down and absorbing some of the fat and cholesterol we ingest.

Fiber acts as a bulking agent, and promotes quicker movement of food through the digestive tract. Fiber requires more chewing than other foods, triggering the body’s sense of feeling full. This is important because the brain is ten minutes behind the stomach when it comes to satiation; by the time you feel full you’ve likely already overeaten!

There are two types of fiber. Each performs a unique, fat-fighting function:

    • Insoluble, fat-fighting fiber: travels through the intestines completely intact, and is responsible for preventing constipation, removing toxic waste from the colon, and balancing acidity in the intestines. Insoluble fiber absorbs water and swells in the colon, encouraging the speedy elimination of stool and toxins from your system.
  • Soluble, fat-fighting fiber: binds with fatty acids and works to lower cholesterol levels. It also slows down the absorption of glucose, facilitating your cells in burning sugar for energy, rather than storing it as fat. By regulating insulin levels – a vital function for diabetics – hunger is controlled, and you’ll eat less as a result!

Getting Your Fill Of Fiber

Many fiber-filled foods are natural weight-loss promoters. Below are some ideas for adding fiber, as well as a bit of sparkle, to your current recipes:

Fruits Filled With Fiber

Apples, regardless of the type, are low in calories and high in fiber. They expand your stomach, so you’ll feel full longer, and require less food to satisfy your hunger.

Apricots are especially rich in insoluble fiber; they absorb water and foster a feeling of fullness. For maximum benefit eat fresh, skin and all. Or dip in boiling water for 30 seconds, and peel under cold running water.

Blackberries are high in fiber and relatively low in sugar. Dissolved in water, blackberries form pectin, which helps to stabilize blood-sugar levels. Two-thirds of blackberries’ fiber is insoluble; by absorbing water and swelling, it enables the quick elimination of toxins and stool from your body.

Dates are fat- and cholesterol-free, and full of soluble and insoluble fiber. They help to suppress the appetite. Stuff them with nuts or a piece of crystallized gingerroot, or add to home-baked breads, cakes, muffins, cookies, salads, and desserts. Chop and sprinkle on rice, couscous, or vegetables.

Kiwifruit is high in fiber and low in calories. Use it to add pizzazz to fruit and vegetable salads. Cut kiwi in half, and scoop out with a spoon; peel, slice, and eat; or simply rub off the brown fuzz, and eat it whole – the skin is edible!

Mangoes are ripe with fiber and nutrients. Eat chilled mangoes for breakfast or dessert. Mangoes are perfect in sauces and chutneys, or simply serve them sprinkled with lime juice.

Raspberries are low in calories and high in fiber – 3 grams of fiber per cup. Immediately before serving, take chilled raspberries and rinse with cool water. Make a raspberry puree to pour over fruit salad or waffles. Or simply use as a colorful garnish.

 

Fiber-Filled Grains And Cereals

Barley is low in fat, cholesterol-free, and packed with soluble and insoluble fiber. Its bulking effect curbs the appetite, and keeps digestive disorders in check. Stuff barley into vegetables, bake in casseroles, or serve as an alternative to rice. The perfect thickener for stews and soups, barley can also be eaten in salads or as a side dish.

Bran promotes weight loss by filling you up. It requires some chewing, which gives your body time to realize it’s full before you have a chance to overeat. Sprinkle on yogurt, cereal, salads, and cut-up fruit, or use it to top a casserole, or coat fish.

Bulgur is high in fiber and protein, and low in fat and calories. A cup of bulgur – with its nutty flavor – offers twice the fiber of brown rice, and fewer fat and calories. Partially cooked, it requires little preparation time. Use in place of rice in most recipes, or in cold salads.

Millet is rich both in fiber and in protein. Try it as a hot breakfast cereal by cooking it with apple juice instead of water. Sprinkle with brown sugar, raisins, and nuts. Combine it with cooked beans or peas and a few spices to make vegetarian burgers, or add it to stews and soups.

 

Vegetables And Fiber

Artichokes are high in insoluble fiber and low in fat. They require little preparation, but are time-consuming to eat – which means you’ll eat less! To prepare artichokes, wash, pull off the outer and lower petals, and trim off the pointed tips of the outer leaves. Boil them standing upright for about 30 minutes, until center petal pulls out easily. Serve hot, cold, or at room temperature.

Cabbage contains vitamins and fiber, with the fewest calories and least fat of any vegetable. Create a colorful coleslaw by combining green and red cabbage. Savoy is well suited for stuffing, and bok choy and napa are perfect in stir-fries.

Corn is a high-fiber, hearty, appetite-curbing vegetable. Its insoluble fiber works wonders for common digestive ailments. Boil, grill, steam, or microwave for about 5 minutes. Sprinkle with herbs or fresh-squeezed lemon juice instead of butter, or rub with a wedge of lime and a sprinkle of chili pepper.

Kale is unusually high in fiber. Simmer greens in a well-seasoned stock for 10 to 30 minutes, until tender. One pound of raw kale yields about a half a cup of cooked. Use in stews, soups, and stir-fries.

Lettuce can help fight fat with its high fiber content. A salad before a meal works to modulate hunger. Romaine provides nutrition, but iceberg does not. Consider using more flavorful and nutritional salad greens like arugula, chicory, endive, radicchio, and watercress.

Squash is all about fiber. It fills you up, so it’s easy to resist second helpings. Winter squash – such as acorn, buttercup, butternut, and spaghetti – have dark, inedible skins. Summer varieties – such as chayote, yellow crookneck, and zucchini – have thin, edible skins. Bake, steam, sauté, or simmer, and sprinkle winter squash with allspice, cinnamon, curry, fennel, marjoram, nutmeg, sage, and tarragon. Try dill, basil, and oregano on summer squash.

 

Fiber In Legumes, Nuts, And Seeds

~ A legume is a simple, dry fruit often referred to as a pod. Alfalfa, clover, peas, beans, and peanuts are examples. ~

Lentils are a great source of low-fat protein. An excellent meat substitute, they’re full of fiber and a variety of nutrients. The body absorbs lentils slowly, helping to stabilize blood sugar levels.

Because red lentils cook quickly, they are suited to dips, purees, and soups, and dishes in which firmness isn’t desirable. Green and brown lentils keep their shape and work well in salads. Lentils, which take on the flavor of aromatic herbs and spices, cook in 30 to 45 minutes, and don’t need to be soaked prior to cooking.

Peanutsadd a bit of zip to many ordinary dishes. Crush up a handful and sprinkle over your salad or bowl of rice.

Sesame Seeds are a wonderfully flavorful addition to salads and rice. Roast a quarter cup of them in a dry skillet over low heat. But pay attention, and stir regularly; these little gems will turn golden brown – releasing their nutty flavor – in a quick flash!

For more detailed information on grams of fiber per serving, see our printable fiber chart.

 

Fiber-packed Food Quick Tips

    • Start the day with whole-grain breads: 3 grams of fiber per slice.
    • Enjoy a healthy snack of popcorn: 9 grams of fiber per 100 calorie serving.
    • Eat fruits and vegetables raw, including the skins, for extra fiber.
    • Consider cutting-edge fiber products such as orange juice: 3 grams of fiber per glass.
    • Add unprocessed bran to meatloaf, potpies, breads, muffins, casseroles, and other baked goods.
    • Increase fiber in dairy products such as yogurt and cottage cheese by adding fresh fruit, vegetables, or bran cereal.
  • Get more fiber with beans, black-eyed peas, dried fruits, nuts, wheat bran, and oatmeal.

Despite the myriad of ways to increase fiber intake, sometimes our harried schedules make getting enough nearly impossible. Consider adding to your daily fiber intake with a dietary psyllium-based fiber supplement to help balance out those high and low fiber days.

tuesday

coming down to the wire in the contest, but I still have plenty more topics in my arsenal of knowledge.  I’m going to figure out a way to keep doing the blog thing after the contest is over for anyone following me that is interested.  Today what I found out relates to fiber intake.

How Fiber Helps You Lose Weight

Diet and Weight Loss Tutorial

Fiber is the part of plant-based foods that our bodies can’t digest. It passes through our digestive tract without providing nutrition or calories, and yet it is very healthy for us.

Fiber helps to keep our bowel movements regular and ward off certain diseases. Carcinogens in our intestines bind to it and move through our colon more quickly than they otherwise would, reducing our risk for colon cancer. Fiber also helps transport cholesterol out of our body, reducing our risk for heart disease.

Populations that eat greater amounts of fiber-rich foods are generally healthier. While all of the reasons for this are not known, it may be because the fiber-rich foods themselves are healthier. Perhaps fiber’s greatest value, however, is in helping to keep us slim.

Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.

Meat and dairy products contain no fiber, and refined grains have had most of their fiber removed. To increase your intake of fiber, eat more whole and natural foods, and fewer processed foods. Some good examples of fiber-rich foods include:

  • Legumes (lentils, dry beans and peas)
  • Other vegetables
  • Fruits
  • Brown rice
  • Whole grains (wheat, oats, barley)

Products labeled “whole grain” are made with the complete grain kernel, whether the grain remains intact as in oatmeal or it is ground to make bread, pasta or cereal. Cracked wheat is also made from the complete kernel, but don’t be mislead by wording like “100% wheat” or “multi-grain.” Don’t be misled by color, either. Most wheat bread is almost identical to white bread except that caramel coloring has been added to make it look more natural.

Refined grains like white rice and those used to make white bread and sugary breakfast cereals have had most of their fiber and nutrients stripped away. They turn into blood sugar (glucose) so fast that, like sugar itself, they can cause a spike in our insulin level. This tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.

However, the greater concern with the insulin spike is not that it tells our body to start storing fat. Whatever we eat and don’t burn up eventually gets turned into fat anyway.

The greater concern is that the insulin spike is followed by a drop in insulin level that leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again. Eating foods with plenty of fiber will help keep our blood sugar at a more consistent level.

Adding more fiber to your diet will likely help you lose weight and improve your health, but do it gradually. Rapid increases in consumption of fiber may result in gas or diarrhea.

And be sure to drink plenty of fluids when adding fiber to your diet. While fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.

monday

so those of you that follow along may remember the e-book from kris-kris, and his evidence based nutrition site.  Well, I got my new e-mail update and it was interesting so I thought I would share.  To read the post in its entirety, the site is http://www.kriskris.com/the-bitter-truth-about-sugar/

The Bitter Truth About Sugar

by Kristjan on March 19

I want to tell you about something pretty amazing.

It is a YouTube video of a lecture, by the endocrinologist Robert H. Lustig, M.D., who is a professor at the University of San Francisco.

In the video, he explains how sugar, and fructose in particular, may be to blame for a large part of the health problems that western populations face today.

These include high blood pressure, insulin resistance, obesity, dyslipidemia, pretty much all of the things we recognize as the metabolic syndrome.

I’ve been doing some research on the claims he makes in the lecture, and they all seem to be true.

When carefully examining the metabolism of fructose, it turns out that it:

  • Increases uric acid levels, leading to hypertension (high blood pressure) and gout.
  • Makes your liver synthesize fats, which are sent to the bloodstream as VLDL particles, leading to dyslipidemia (cholesterol, triglycerides) and heart disease.
  • Causes insulin resistance in the body’s tissues, which leads to hyperinsulinemia.
  • Increases fat deposition in the liver.
  • How fructose doesn’t reduce the hunger hormone ghrelin, and how it doesn’t affect the hormones insulin and leptin, which are one of the body’s signals to tell the brain to stop eating.

The video is one and a half hours, but Robert H. Lustig honestly is one of the best lecturers I’ve seen and this video is about as entertaining as a movie in my opinion. I’ve watched it three times.

If you are interested in educating yourself on health and nutrition, then I highly recommend you check out the video.

I’d like to point out that fruits do contain fructose, but the amount is very tiny compared to what you get if you eat a lot of sugar.

The implications of this is to avoid added sugar, high fructose corn syrup, fruit juices and dried fruit. Eating a few pieces of fresh fruit per day is fine, as the carb and fructose content in them is small.

thursday

so i was looking up diet and exercise trying to find something interesting to keep people reading, if anyone actually is, and I came upon this topic.  Did you ever wonder what the top diet trends, or fads were, and what the diet actually is ?  I found some of them to be pretty interesting.  Only a couple of weeks left in the competition so its a little late to switch up near the end of the contest, but I plan on continuing after the contest is over until I reach my goal.

Top Weight-Loss Trends of 2011

Anyone who wants to lose weight knows the basics: eat less, exercise more. But year after year this age-old advice is pushed to the side in favor of hot new weight-loss trends. Some good, some bad, some ugly, Shape magazine rounded up the top trends of the year, and narrowed it down to the 10 biggest. Here, we picked our top 5 favorite from this list. See the whole list here, and let us know if you tried any of these trends in the comments below.

1. The Paleo Diet: Eating a like caveman was all the rage this year, as proponents of this popular diet cut grains, refined sugar and more in an effort to get back to the basics of eating. Paleo devotees say skipping processed foods has helped them feel great, and lose weight easier than ever before.

2. HCG Diet: This controversial diet — which requires dieters to take daily treatments of the human growth hormone and eat only 500 calories a day — blew up in 2011. Many doctors have questioned the diet’s safety, and the FDA took action this week to pull some of the controversial over-the-counter HCG products from the market.

3. CrossFit: CrossFit, the hardcore workout routine that combines weight lifting, cardio, and gymnastics, saw a serious boost in popularity in 2011, thanks to specialized CrossFit gyms opening around the country, and high-profile celebrity endorsements like Bob Harper.

4. Cleanse Diets: From the Master Cleanse to celeb-endorsed brands like CoolerCleanse and Organic Avenue, cleansing and juice diets went from the red carpet to the mainstream. Some experts don’t endorse the idea, but fans swear by the slimming power of a cleanse.

5. Boot Camp Workouts: For a quick and effective calorie burn, trainers and gym rats around the country continued to turn to boot camp. These classes combine military style drills with traditional weight lifting and cardio.

more to come….

Monday 2.0

Here’s some more of the post from earlier.

 

The Best Time of Day to Exercise, Take Meds, and More Health Moves – Page 2

In the Afternoon• Take a power nap. A midday snooze isn’t just for babies! By 2 p.m., your body temperature starts to dip, just as it does before bedtime, bringing your eyelids with it. Instead of hitting the vending machine for a sugar high — and eventual crash — try succumbing to your sleepiness and indulging in a 10-minute siesta. An Australian study compared naps lasting 5, 10, 20, and 30 minutes and found that 10 minutes left participants feeling the most refreshed, rested, and alert. Just make sure to set an alarm on your watch or phone so your doze doesn’t go overtime, which can cause sleep inertia (that horrible post-snooze grogginess). Can’t nap at work? Get off your duff for a 10-minute loop around the block. It’s not as restorative, but it will clear your head and boost your circulation, energizing mind and body.

• Skip “lunch” in favor of two mini-meals (of about 300 calories each). Eat the first one three hours following breakfast and the second about three hours after that to keep your blood sugar steady and your metabolism fired up. Time the second mini-meal to coincide with the low of that afternoon slump we mentioned — so, between 2 and 3 p.m. “You feel tired, and it’s difficult to stay mindful, so you start putting stupid things in your mouth,” says Pamela Peeke, M.D., author of Fit to Live: The 5 Point Plan to Be Lean, Strong, and Fearless for Life. “But having a bunch of fat and refined sugars is the worst thing you can do, because your energy will spike and then crash.” Instead, go for lean protein, high-quality carbohydrates, and a bit of fat. Peeke’s picks: 1 Tbsp of low-fat peanut butter on a pita, half a turkey wrap, or some low-fat yogurt or cottage cheese with fruit.

• Get moving. Late afternoon to early evening (5 to 6 p.m.) may just be the best time to exercise, because that’s when you’re hottest, literally. Your body temperature reaches its daily peak (2 to 3 degrees warmer than in the morning), giving you maximum muscle strength, flexibility, agility, and stamina as well as faster reaction times. Even your lungs are using oxygen more efficiently at this time. You’ll work out harder with less perceived effort and are less likely to injure yourself. Of course, any exercise is better than none, so if an early workout fits best with your schedule, keep it there. In fact, a.m. exercisers are most likely to stick to their habit: Studies have shown that more than 90 percent of people who work out in the morning are consistent about doing it.

 

And now for a recipe….
In honor of St Patrick’s Day go green the natural way with this low-fat, low-calorie, low-carb, gluten-free, vegetarian, and antioxidant rich snack.
 

A few tips: I prefer shredded cheese vs grated cheese, add it towards the end so it doesn’t fall to the bottom. I used my misto to lightly spray them with oil which helps evenly coat them and get them crispy. If you don’t have a misto, use olive oil spray. I calculated them based on one teaspoon of oil, and that’s being generous. Don’t over-crowd the baking sheet, use two or three sheets so they crisp up.

Baked Parmesan Kale Chips
Skinnytaste.com
Servings: 6 • Serving Size: 1/6th • Old Points: 1 pt • Points+: 1 pt
Calories: 50.2 • Fat: 2.8 g • Protein: 3.6 g • Carb: 3.4 g • Fiber: 1.1 g • Sugar: 0.7 g
Sodium: 126 mg (without salt)

Ingredients:

  • 1 bunch kale (12 oz after removed from stems)
  • 1 tsp olive oil (spray)
  • a sprinkle of sea salt or kosher
  • 1/2 cup shredded Parmesan cheese

Directions:

Preheat oven to 350°F. Lightly spray two large baking sheets with oil.

Wash and thoroughly dry kale. Remove the leaves from the thick stems and tear into bite sized pieces.

 

Place on baking sheets, spray with olive oil and sprinkle with salt.

Bake about 10-12 minutes, turning and moving them around as they shrink to make sure they evenly crisp up.  

 

Top with shredded parmesan cheese, keeping a close eye on them, bake an additional 5 to 6 minutes until the edges are crisp but not burnt. Time will vary depending on your oven.

Monday

Todays post will actually cover the next couple of days, but if you find it interesting, you can read it in full ahead of time off of  http://www.redbookmag.com/health-wellness/advice/when-to-exercise So today is the 12th, that means there’s about 20 days left in the contest.  So how do I feel ?  well, I feel great.  I had began my weight loss journey before the contest even began.  as of my weigh in, I’ve lost 77 lbs.  That’s almost like walking around everyday having nicole richie hanging on your back.  And, i’ve gone down a lot in clothes size.  I no longer have to get a 2xl shirt to cover my stomach.  I do have to buy them so that the shirt actually goes down to my waistline, but it no longer has to go over a whole bunch of stomach to get there.  My birthday was recently, and today I noticed something, I’m wearing a pair of shorts my wife bought me last year.  they were 44′s.  I had to poke new wholes into my belt recently so I could continue to wear some of my looser fitting clothes.  When I put these on, before I threaded the belt through them, they fell right down to the floor.  So I dug through my dresser and found some shorts that were left from my first year of college, when I was right out of high school.  They were 38′s.  The cool thing was they fit.  I havent worn a 38 since my freshman year of college and that was back in 1996.  Ok, enough of all that, onto the cool stuff I’ve found out.  As I said this will be broken up into a couple posts.

 

The Best Time of Day to Exercise, Take Meds, and More Health Moves

There’s an optimal time for every health move, from eating breakfast and taking your allergy meds to quitting smoking and even having sex. Here’s how to tune into those magic hours to boost your everyday well-being — and your long-term health.

There’s never a bad time to do something healthy, right? Not so fast. When it comes to maximizing your health, timing is everything. That’s because we’re hardwired to follow a “body clock,” an internal timer that tells the body whether to sleep or work, nibble a light salad or devour a hearty stew, ovulate or grab a maxi pad. “Everything in nature works on a rhythm that is defined by time — hours, days, nights, weeks, seasons, years, and more,” says Matthew Edlund, M.D., director of the Center for Circadian Medicine in Sarasota, FL, and author of The Body Clock Advantage. Unfortunately, our lifestyle — wolfing down lunch at 3 p.m. between meetings, flouting our bedtime to watch The Daily Show — often throws those rhythms out of whack, which can lead to weight gain, up our risk of illness and disease, and leave us feeling sluggish and sad. But tuning in to your internal clockwork more closely has great advantages. “If you can get your innate body rhythms in sync with the food, activity, and rest you need, you can not only get healthier but even feel better day to day,” Edlund says.

Calibrate your body clock with the timing tricks below. You’ll improve your workouts, gain more energy, stabilize your mood, manage your weight more easily, and even prevent and treat illness more effectively. It’s health as nature intended!

In the Morning

• Sleep an extra 20 minutes. There’s no substitute for a solid night of z’s, but research suggests that rising as late as you can get away with — even if it’s just 20 or 30 minutes later than you usually do — can make you more relaxed during the day. Our bodies naturally crank up the stress hormone cortisol in the a.m. so that we’ll get up and moving, but postponing your wake-up time can lower those levels just enough to take the edge off. In a study at London’s University of Westminster, earlier risers (who woke up as early as 5:22 a.m.) had higher cortisol levels during the first 45 minutes of their day and tended to be angrier at night than later risers (who got up as late as 10:30 a.m.), regardless of how much total sleep they got. While there’s no optimal wake-up time, the researchers say, set the alarm for as late as your schedule will allow. For best results, try to go to bed and wake up at about the same times every day; this will keep your body clock running smoothly.

• Weigh yourself.
Stepping on the scale first thing (after the bathroom, before breakfast, wearing little to nothing) gives you the most accurate read on your weight, which can fluctuate by up to three pounds during the day! It’s a good idea to weigh in daily: A study from Brown University and the University of North Carolina at Chapel Hill showed that 61 percent of people who did so maintained their weight within five pounds over time (compared with 32 percent who weighed in less often), mainly because it helped them catch weight gain early.

• Slather on sunscreen. For the best possible protection, apply it (year-round) a full 30 minutes before you head outdoors — that’s how long it takes for the stuff to soak in and become effective.

• Bask in the morning light. Boost your energy for the day, and ward off depression, by getting a healthy dose of sunlight in the morning (after putting on sunscreen!). Exposure to natural light in the a.m. signals your body to cut off production of melatonin, a hormone that makes you sleepy. Light is also a natural antidepressant, according to several studies, and increases your body’s production of vitamin D, which may help you fend off cancer and heart disease. So head outdoors for at least 10 minutes early in the day, whether that means walking to a farther bus stop or sipping your coffee on your porch.

• Eat breakfast if you’re watching your weight. A hearty starter, ideally eaten within 15 to 30 minutes of waking and no later than 8 a.m., will help you stave off a gain. “If you don’t eat breakfast, your body thinks it’s in starvation mode, and you’ll eat more food later on,” Edlund says. A Harvard Medical School study confirms that people who ate a morning meal were one third less likely to be obese than those who didn’t. Go for whole grains (oatmeal, whole-grain cereal, or whole-grain toast) with a serving of protein (an egg, a tablespoon of nut butter, or a slice of low-fat cheese) and some fruit to keep you alert and feeling full for longer. Aim for a meal of around 200 to 300 calories.

weekend

so I was looking up foods that may help in weight loss, and came upon a blog by a trainer and nutritionist.  he listed his top 10 in many many categories, so I thought I would share it, because during this competition I’m looking for anything that can help, so maybe this will help some of you that are following along

10 top natural starchy carb and whole grains

1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole grain bread or sprouted bread
8. 100% whole wheat / whole grain pasta
9. Beans (great for healthy chili recipes)
10. lentils

My Top 10 top vegetables

1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini

My top 10 lean proteins

1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo (lean game meats)
10. Trout

My top 10 fruits

1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Friday

Long week everybody.  Been waiting on a paycheck – which is still missing in action., stressing about all kinds of different things, though not really actually stressing, just more worried about getting everything done, but tnow he week is finally over.  Time to relax and have a fun weekend with the baby.  And do some yardwork and home improvement stuff, but that is all dependant on the weather.  We did get some awesome news though, we found out the sex of the baby the other day, and we will be having another bouncing little baby boy in july.  which is wonderful news and means that i’ll get even more of a daily workout chasing two little ones around the house.  no lesson for today because I havent had much time to look any up, but I do have a tasty recipe to share.

Crock Pot Italian Turkey Meatballs
Adapted from my stove top Skinny Italian Turkey Meatball recipe.
Skinnytaste.com
Servings: 6 • Size: 4 meatballs with sauce • Old Points: 5 pt • Points+: 5 pts
Calories: 200.4 • Fat: 8.1 g • Carbs: 12.6 • Fiber: 0.6 • Protein: 17.3 g • Sugar: 4.4
Sodium: 427.5 mg

Ingredients:

  • 20 oz (1.3 lb) ground turkey breast 93% lean
  • 1/4 cup whole wheat seasoned breadcrumbs
  • 1/4 cup Reggiano Parmigianocheese, grated
  • 1/4 cup parsley, finely chopped
  • 1 egg
  • 1 large clove garlic, crushed
  • 1 tsp kosher salt + fresh pepper

For the sauce:

  • 1 tsp olive oil
  • 4 cloves garlic, smashed
  • 28 oz cans crushed tomatoes (I like Tuttorosso)
  • 1 bay leaf
  • salt and fresh pepper to taste
  • 1/4 cup fresh chopped basil or parsley

Directions:

In a large bowl, combine ground turkey, breadcrumbs, egg, parsley, garlic and cheese. Using clean hands, mix all the ingredients and form small meatballs, about 1/8th cup each.

In a small saute pan, heat olive oil over medium heat. Add garlic and saute until golden, being careful not to burn. 

Pour crushed tomatoes into the crock pot with bay leaf. Add garlic and oil.

 

Drop meatballs into the sauce, cover and set crock pot to low, 4 to 6 hours. When meatballs are ready, adjust salt and pepper to taste and add fresh chopped basil or parsley.
Serve with ricotta, over pasta or enjoy with French bread

tuesday

Just waiting for the leaderboard to be updated, anxious to see where I stand and how much more I need to buckle down in the contest.  Today’s Healthy stuff is more info on the diet soda controversy.  It’s from the Huffington Post.

Diet Soda Linked To Weight Gain

Diet soda might not help you stay trim after all, new research suggests.

A study presented at a American Diabetes Association meeting this week shows that drinking diet soda is associated with a wider waist in humans. And a second study shows that aspartame — an artificial sweetener in diet soda — actually raises blood sugar in mice prone to diabetes.

“Data from this and other prospective studies suggest that the promotion of diet sodas and artificial sweeteners as healthy alternatives may be ill-advised,” study researcher Helen P. Hazuda, Ph.D., a professor and chief of clinical epidemiology at the University of Texas Health Science Center San Antonio’s School of Medicine, said in a statement. “They may be free of calories but not of consequences.”

In the first study, researchers collected height, weight, waist circumference and diet soda intake data from 474 elderly people who participated in the San Antonio Longitudinal Study of Aging. They were followed up an average of 9.5 years later, according to the research.

Researchers found that the diet soda drinkers had waist circumference increases of 70 percent greater than those who non-diet soda drinkers. And people who drank diet soda the most frequently — at least two diet sodas a day — had waist circumference increases that were 500 percent greater than people who didn’t drink any diet soda, the study said.

Artificial sugar didn’t produce any better results in the second study in mice. Researchers for this study found that diabetes-prone mice that were fed a diet that included aspartame for three months, had higher blood glucose levels than mice not given aspartame.

This isn’t the first news illuminating diet soda’s health risks. A study published earlier this year found people who drink the beverage every day have a higher stroke and heart attack risks. And UK researchers found earlier this month that sugary drinks can dull taste buds, leading consumers to crave the sweet stuff even more.

 

And… Here’s todays healthy recipe

Mom’s Lightened Beef Stroganoff 
Gina’s Weight Watcher Recipes
Servings: 6 • Serving Size: 3/4 cup • Old Points: 6 pts • Points+: 6 pts
Calories: 251.9 • Fat: 9.3 g • Protein: 28.1 g • Carb: 12.7 g • Fiber: 1.2 g • Sugar: 6.2 g
Sodium:
281.2 mg


Ingredients:

  • 1-1/2 lbs lean tri-tip sirlion steak, trimmed of all fat, cut in thin 1/4″ x 2″ strips
  • olive oil cooking spray
  • 1 tbsp butter
  • 1 small onion, chopped
  • 2 cloves garlic, chopped
  • 10 oz of sliced mushrooms
  • 1 can of Campbell’s tomato soup
  • 1 cup of water
  • 1 small fresh bay leaf
  • 2 tsp worcestershire sauce
  • 2/3 cup of light sour cream

Directions:
In a heavy saucepan, heat pan over high heat. When pan is hot, spray with oil and add steak. Brown meat until cooked. Remove meat from pan. Lower heat, melt butter, then add onions. Cook about 2-3 minutes until translucent, add garlic and mushrooms and sauté about 2-3 more minutes until cooked. Add a can of tomato soup, steak, water, bay leaf, and worcestershire sauce. Cover and cook on low about 40 minutes. Remove bay leaf and mix in sour cream. Serve over noodles or rice.