Fitness Friday

The weather outside is frightful, but that doesn't mean you have to miss your Friday workout!

• Who wouldn't want the long, lean sculpted legs of a Rockette dancer? These ladies train by doing lots and lots of lunges, squats and kicks in addition other strength training exercise in order to prepare for the six  shows a days they perform during the months of November through January.  This workout was designed by Melinda Farrell, assistant choreographer for the Radio City Christmas Spectacular. It combines both strength and cardio moves to get your heart rate up while you tone those gams!

Bottoms Up

WORKS: LEGSStand with feet shoulder-width apart and knees bent. Bend forward from hips and place elbows on knees with palms together (A).

Straighten legs (B), then bend knees.

Reps: 10

Curtsy Squat

WORKS: LEGS, BUTT, AND COREStand with feet hip-width apart and elbows bent, hands clasped in front of chest. Step right foot back and to the left, and squat (A). Rise up as you lift right knee to hip height in front of you, toes pointed and touching left knee, and extend arms out to sides (B). Return to starting position.
Do 12 reps; switch sides to complete set.

Élevé

WORKS: LEGSStand with heels together and toes turned out, and place hands on hips with fingers pointing toward floor. Lift your heels, rising up onto the balls of your feet [shown]. Lower to starting position. Do 8 reps, then jump feet out to shoulder width, feet parallel. Rise up onto balls of feet and lower.

 

Reps: 8 reps

Eye-High Kick

WORKS: LEGS AND COREStand with feet together, knees slightly bent, and place hands on hips with fingers pointing toward floor (A). Jump up as you kick left leg high, toes pointed (B). Return to starting position and immediately repeat on opposite side to complete 1 rep.
Reps: 8

Flex-Foot Tendue

WORKS: LEGS AND BUTTTie a resistance band just above your ankles, and stand with feet together and hands on hips, fingers pointing toward floor. Extend right leg in front of you, foot flexed (A). Then bring it to the right (B), and finally, behind you. Reverse motion to return to starting position to complete 1 rep. Do 10 reps, then switch legs to complete set.

*workout taken from Shape magazine

Thank God It's Thursday

Thank God it's Thursday and thank God my blog is back just in time to help you make healthy choices when you're out this weekend. 

In spirit of the cooler weather, heading out to a toasty place like Coals Vines can be very appealing.  Coal Vines is famous for their brick oven pizzas, but they also have a menu filled with healthy options in addition to their great happy hour specials. Here are a few things you can order that are both the delicious and nutritious:


 Start with a salad with dressing on the side:

• Romaine Hearts Salad
• Mesculine Greens

Choose an entree or split a this healthy version of a Coal Vines pizza

• Lemon Sole Piccata- Lemon white wine, capers & sauteed spinach
• Whole Wheat Pasta of the day- *order with marinara sauce & steer clear of cream sauces*
• Marinara Pizza- Goat cheese, plum tomatoes, roasted & fresh garlic
• Add any veggies you want!

Wine Pairings

• If you order the sole, go with a white wine like Chardonnay or Sauvignon Blanc
• If you're having pizza or pasta with marinara sauce, choose a red wine

• Nutrition Tip: If you're drinking red, choose Pinot Noir- the grape it comes from it has the highest amount of antioxidants!

Cheers to the Weekend!

Meatless Monday

One of my favorite quick and easy meatless dinners is vegetarian pizza.  Here are a few healthy tips you can apply when making pizza at home or when ordering out:

• Order thin crust and save roughly 50 calories & 3 grams of fat per slice!
• Add extra veggies to boost the nutritional value and flavor of your favorite pizzas
• Ask for half the cheese that they would normally use when ordering out

When making your own pizza in the comfort of your own kitchen, you have a lot more control and can turn this high calorie splurge into a healthy dinner staple! Here's how:

• Use a whole wheat crust
• Making pizza for one? Use a thin whole wheat flat out wrap as your crust. Cook in the oven for 7-10 minutes to make it crispy
• Swap high fat cheese for low fat versions like part-skim mozzarella
• Also try using sharper cheeses like Cheddar or Blue Cheese to top your pie.  You can get a more flavorful taste by using less of these cheeses.
• Make your own pizza sauce with tomato paste, tomatoes & fresh basil and oregano.  You'll avoid the added sugars and artificial flavors used in the premade types

 The recipes below serve one but you can apply the ingredients to a whole wheat pizza crust to create a veggie pie for your family or roommates.

Thin Crust Mediterranean Pizza

• 1 Whole Wheat Flatout Wrap
• 1/2 cup tomato sauce
• 1/4 cup feta cheese
• 1/4 cup sun dried tomatoes
• 1/2 fresh spinach

Directions: Preheat oven to 350 degrees. Pre-cook flat out for 6-10 min, until crispy. Top with tomato sauce, sun dried tomatoes, spinach and feta cheese, cook for an additional 3 minutes or until cheese is melted.

Nutritional Information

Amount Per Serving
Calories		287.3
Total Fat		12.4 g
	Saturated Fat	5.7 g
	Polyunsaturated Fat	0.4 g
	Monounsaturated Fat	1.8 g
Cholesterol		33.4 mg
Sodium		1,663.2 mg
Potassium		569.6 mg
Total Carbohydrate		37.6 g
	Dietary Fiber	11.0 g
	Sugars	15.1 g
Protein		18.7 g

Three Cheese Flatout

• 1 Whole Wheat Flatout Wrap
• 1/2 cup tomato sauce
• 1/8 cup part skim mozzarella cheese
• 1/8 cup low fat Monterrey jack cheese
• 2 Tbsp. Parmesan cheese

Directions: Preheat oven to 350 degrees.  Pre-cook flat out for 6-10 min, until crispy. Top with tomato sauce and cheese, cook for an additional 3 minutes or instill cheese is melted.

Nutritional Information

Calories		256.0
Total Fat		10.2 g
	Saturated Fat	4.0 g
	Polyunsaturated Fat	0.2 g
	Monounsaturated Fat	1.8 g
Cholesterol		19.1 mg
Sodium		1,288.7 mg
Potassium		31.9 mg
Total Carbohydrate		29.0 g
	Dietary Fiber	9.0 g
	Sugars	10.0 g
Protein		22.0 g

Thank God It's Thursday

As the Holiday season approaches you're likely to end up with a calendar full of office parties, happy hours, and other various events that involve tasty treats and festive cocktails. While attending holiday parties and keeping your calorie intake in check can be challenging, it's not impossible. Here are a few tips to help you stay trim as you trim the tree and and pass the pumpkin pie:

1) Don't arrive to parties starving- have a small, high protein snack before. That way, you don't arrive ready to devour the buffet and can make smart choices about which treat you would like to splurge on and which ones you can leave behind.

2) Careful with the cocktails- alcohol increases your hunger level and lowers inhibitions, so that second chocolate cookie doesn't seem like such a bad idea after a few drinks. Whenever people ask what is best to drink at a party, I always tell them to pick the beverage they will drink the slowest.  If you'll sip on a glass of wine longer than a mix drink- then that's you best bet.  Also keep in mind that calories from alcohol add up quickly and won't fill you up! Drink slowly and wisely.

3) Use a smaller plate- grab a small plate when you hit the buffet line.  This will trick your mind into thinking you're getting more food than you are and help prevent you from grazing. 

4) Go for protein- shrimp cocktail, deli meat, and lean beef are great options to put on your plate. Filling up on protein will curb your appetite and help you from overindulging on less healthy fare

5) Fill up on veggies- most partys have a vegetable tray that is likely to remain untouched. This is an untapped resource- Just goes easy on the creamy dips!

Wine Down Wednesday

Pork- the other white meat.

When you think of healthy choices for meat, pork may not come to mind.  However, when you buy cuts from the loin of the animal like tenderloin and sirloin, they are similar in fat content to skinless chicken breast, but have a richer flavor. The tenderloin is the leanest cut of pork - a 3-ounce serving contains about 120 calories and 3 grams of fat. Pork also packs in important vitamins such as vitamin B 12 and is an excellent source of thiamin-which is an important cofactor in the metabolism of carbohydrates, protein, and fat.


So give pork a chance tonight with this Pork Tenderloin Recipe- and wind down with the wine pairing suggested below!


Pair with: Riesling

Why?
While you might typically think of pairing pork with red wine, but wine expert Gary Vaynerchuk suggest a lighter wine pairs better with the strong mustard flavor.  A thicker, clean Riesling is best such as Bernhard Eifel Max Riesling 2007

Pork Tenderloin with Mustard Sauce

Ingredients

• 2 cups uncooked medium egg noodles
• 1 tablespoon olive oil
• 1 (1-pound) pork tenderloin, trimmed and cut crosswise into 12 (1-inch-thick) slices
• 1/2 teaspoon black pepper
• 1/4 teaspoon salt
• 1 cup dry white wine
• 3 tablespoons whole-grain Dijon mustard
• 2 tablespoons water
• 2 teaspoons cornstarch

Preparation

• Cook noodles according to package directions, omitting salt and fat; drain.
• While the noodles cook, heat oil in a large nonstick skillet over medium-high heat. Sprinkle the pork with pepper and salt. Place pork in pan; cook 5 minutes, turning once.
• Combine the wine and mustard; pour into pan. Cover, reduce heat, and simmer 10 minutes. Remove pork from pan; keep warm.
• Combine water and cornstarch in a small bowl. Stir cornstarch mixture into pan; bring to a boil, and cook 1 minute or until thick. Serve pork with sauce and noodles.

*Recipe taken from Cooking Light

Nutritional Information

Amount per serving

• Calories: 242
• Calories from fat: 30%
• Fat: 8g
• Saturated fat: 1.9g
• Monounsaturated fat: 4.4g
• Polyunsaturated fat: 0.9g
• Protein: 26.5g
• Carbohydrate: 14g
• Fiber: 1.3g

Truth on Tuesday

Fishy Recommendations about Seafood...

You often read about the many health benefits of fish, mainly due to their omega-3 fatty acid profile.  You've likely also read that pregnant women or those looking to conceive should avoid fish due to worries over toxins like mercury  that might be dangerous to the baby. In the past, both the American Dietetic Association and the Environmental Protection Agency cautioned women to limit fish consumption to no more that 12 oz. per week, which led most pregnant women to avoid seafood altogether (1).



However, limiting seafood during pregnancy is actually doing a disservice to your baby. Fatty fish provide EPA and DHA, two essential fatty acids that are key in fetal brain development (2). In fact, the new 2010 Dietary Guidelines for Americans now recommend that pregnant and breast-feeding women include 8 to 12 oz of fish and seafood low in mercury as part of a healthful diet.


According to the FDA, consumption of fish with methyl mercury levels of one part per million (ppm), such as shark and swordfish, should be limited to approximately 7 ounces per week. The FDA also states that this advice does not apply many of the most popular seafood species like canned tuna, shrimp, salmon, cod, crabs, and scallops.  For these varieties, the methyl mercury levels are less than 0.2 parts per million You would have to eat 2.2 pounds of fish per week to be at risk for high mercury consumption (3).


The other issue of concern with seafood consumption has to do with polychlorinated biphenyls (PCBs) and dioxins, or DDT. However, concentrations of these substances have been found to be well below established maximum intake levels. Mercury appears to stand out as the contaminant of concern in fish (4).

Even still, the dangers associated with the consumption of large amounts of methylmercury accumulated in seafood are well recognized from past poisoning incidents, in which fishwith mercury burdens in the range of 9 - 24 parts per million(5).



Takeaways:

• The nutritional benefits of consuming fish during pregnancy outweigh the risks as long as women are smart about the type and quantity of fish consumed.
• Both the FDA and ADA advise avoiding species of fish that are traditionally higher in mercury
• According to recent reports from the Natural Resources Defense Council, the fish with the highest mercury content were King Mackerel, Shark, Swordfish, Orange Roughy, Marlin, Ahi Bigeye Tuna, and Tilefish (6)
• Be sure to purchase your seafood from reputable vendors and markets to avoid contaminants and risks of foodbourne illness
• Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas
• Advisories in Texas

Want to be sure you're safe? You can use this Mercury Calculator to find our how much mercury is in the fish you commonly consume.



1) Oken E, Kleinman KP, Berland WE, Simon SR, Rich-Edwards JW, Gillman MW. Decline in fish consumption among pregnant women after a national mercury advisory. Obstet Gynecol. 2003;102(2):346-351.

2) Coletta JM, Bell SJ, Roman AS. Omega-3 fatty acids and pregnancy. Rev Obstet Gynecol. 2010;3(4):163-171.

3) Rigby, A. (2004). Omega-3 Choices: Fish or Flax? Today's Dietitan, 6(1), 27.


4) Seher, C. (2011). Shifting Tide — Experts Reassess Risks of Eating Fish During Pregnancy. Today's Dietitian, 13(7), 22.

5)Balshaw, S., Edwards, J. Daughtry, B., & Ross, K. (2007). Mercury in seafood: mechansims of accumulation and consequences for consumer health. Reviews on Environmental Health, 22(2), 91-113.

6) Consumer guide to mercury in fish. National Resource Defense Council. http://www.nrdc.org/health/effects/mercury/guide.asp

Meatless Monday

Baby, it's cold outside- so why not warm up with a warm bowl of vegetarian chili? This recipe packs great flavor along with nutrition.  Quinoa, a high protein seed provides a crunchy texture and a somewhat nutty flavor when cooked. Often confused for a grain, quinoa serves a great substitute in meatless recipes by upping the protein content.

Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Since quinoa provides a well balanced amino acid profile, it is a good choice for vegans concerned about adequate protein intake. Moreover,  quinoa contains the amino acid lysine, which is essential for tissue growth and repair.

In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with  diabetes and atherosclerosis (1). 

So give quinoa a try tonight with the Meatless Monday recipe for
Quinoa and Roasted Pepper Chili

Ingredients

• 2 red bell peppers
• 2 poblano chiles
• 4 teaspoons olive oil
• 3 cups chopped zucchini
• 1 1/2 cups chopped onion
• 4 garlic cloves, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon Spanish smoked paprika
• 1/2 cup water
• 1/3 cup uncooked quinoa, rinsed
• 1/4 teaspoon kosher salt
• 1 (14.5-ounce) can fire-roasted diced tomatoes with chipotles, undrained
• 1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
• 1 cup low-sodium vegetable juice

Preparation

• 1. Preheat broiler.
• 2. Cut bell peppers and chiles in half lengthwise; discard seeds and membranes. Place halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 10 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 10 minutes. Peel and coarsely chop.
• 3. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add zucchini, onion, and garlic; sauté 4 minutes. Stir in chili powder, cumin, and paprika; sauté for 30 seconds. Add roasted peppers and chiles, 1/2 cup water, and remaining ingredients; bring to a boil. Reduce heat to medium-low; cover and simmer for 20 minutes or until quinoa is tender.

Nutritional Information

Amount per serving: 4

• Calories: 258
• Fat: 6.3g       
• Protein: 9.7g       
• Carbohydrate: 42.1g   
• Fiber: 9.8g       

1) van Dam RM, Hu FB, Rosenberg L, Krishnan S, Palmer JR. Dietary calcium and magnesium, major food sources, and risk of type 2 diabetes in U.S. Black women. Diabetes Care. 2006 Oct;29(10):2238-43. 2006. PMID:17003299.< http://whfoods.org/genpage.php?tname=foodspice&dbid=142>