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More on The Art of Living Well by Rose Reisman
Battle your Cravings
2009/12/18
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We all get cravings at some point. For some of us, there isn’t a day where we don’t have a craving, usually for something unhealthy. As we enter spring and summer and we socialize more outside, we start craving more ice-cream, chips, cookies, barbeque meats, alcoholic beverages, and anything with chocolate in it.
On average, women have more cravings than men (97% compared to 68 %). We give in to our cravings about half the time. The result may be weight gain and a diet, lacking in important nutrients.
Why do we have cravings?
• Cravings can be both psychological and physiological
• We crave sweets because they taste good and they also make us feel better partly due to the rise in the serotonin level in our brain, which makes us calmer and reduces feelings of sadness, loneliness and depression
• Cravings occur with predictability or routine
• Mid afternoon slum around 3 pm to 6 pm may also be a factor. Blood glucose level drops and we may feel sluggish
• If we are stressed out, upset or bored, eating comfort foods makes us feel better
• For women, if we are premenstrual, we may overeat carbs to raise serotonin levels to counteract bad moods and mild depression
• If its cold and dark outside, we crave comfort foods.
How to reduce cravings:
• Know when your cravings hit and be prepared
• Eat regularly and nutritionally throughout the entire day.
• Brain and body needs consistent “fuel” to function properly. When you’re hungry or depleted of nutrients, you are more likely to have cravings
• Start eating early in the day and wind down as the day finishes. “Eat as a king in the morning, a prince in the day and a pauper at night”
• Very important: Eat before you get hungry
• Eat carbs, protein and a little fat at each meal and snack. This will allow you to feel satisfied longer and will prevent craving for specific foods
• Enjoy loads of fruits and vegetables. Eat more complex grains than simple grains
• Minimize the simple carbs and sugar which stimulates the serotonin
Enjoy cravings daily in moderation
• Don’t replace these foods for the nutrient dense ones.
• Make a little room for them
• If a small amount doesn’t satisfy you, you haven’t eaten enough and regularly throughout day. This also means that your craving may be psychological.
Make small changes to your diet
• Make permanent changes slowly. For example, eating breakfast every day, eating a larger lunch with protein and complex carbs and nutritional snacks throughout day
• Start replacing white carbs for whole wheat, whole grains
• Eat fresh fruits and vegetables, not canned or those packed in sugar and salt.
9 steps to deal with cravings
• No extreme diets. Deprivation never works – “all or nothing attitude” fails
• Give in to cravings in moderation. Denial will lead to bingeing
• If you think your cravings are psychological, find other activities
• Before you give into cravings, ask yourself what’s going on at the moment. Are you truly hungry or emotional issues causing the cravings?
• Be aware of when you are mindlessly eating; get to the real issues
• Manage your environment. Keep those trigger foods away and out of sight
• Pre-packaged 100 calorie snacks are great for quantity control
• Ask yourself what you’re hungry for. Salt or sweet? Find replacement nutritious food
• Don’t feel guilty. This leads to self deprecation and to bingeing.
Substitutions
• Instead of cocoa in desserts or in beverages, try eating a small amount of dark chocolate as it is higher in beneficial antioxidants
• Instead of Ice cream, try frozen yogourt, sorbet or fruit gelato
• Instead of Potato chips , try popcorn
• Instead of cookies, try lower fat granola bars
• Instead of French fries, try baked fries with olive oil and spices
Desserts for the holidays
2009/11/30
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We often think of the holidays as the time to indulge, and we most often indulge in food and drink. That’s one of the reasons it is so easy to gain 3lbs to 5lbs during this time that is going to be very hard to lose once the holidays are over. Have a look at some of my tips for making your traditional desserts lighter for the holidays.
Cheesecakes:
• Ricotta cheese contains much less fat than regular cream cheese. Light cream cheese should always replace full fat cream cheese.
• For crusts use cookie crumbs, and use no more than 2 tbsp oil, not butter and water to hold together. Use lower fat sour cream or yogurt.
Coffee cakes:
• Use vegetable or coconut oil rather than butter. Coconut oil is yummy and contains medium chain triglycerides that are good for you.
• Cut back the fat in your traditional recipes by as much as 50% by substituting ingredients, such as banana or date puree, light sour cream or yogurt, crushed pineapple or applesauce
• For chocolate cakes substitute cocoa for the melted chocolate and increase the sugar. Sprinkle in some chocolate chips for flavor
• Icings can be made with a mixture of beaten light cream cheese instead of butter, icing sugar and a little water until creamy. Instead of icing entire cake just drizzle over top
• A mixture of icing sugar and water also makes for a no fat icing. Add flavorings such as cocoa, lemon juice or mint flavoring
Fruit Crisps
• Instead of holding the crisp topping together with butter, substitute vegetable oil and water. Use equal amounts.
Pies, flans and tarts
• Instead of butter or lard crusts, substitute cookie crumbs and hold together with water and oil, using a 2:1 ratio
• Use a combination of ricotta and light cream cheese instead of full fat cream cheese
• Use low fat condensed milk instead regular.
Crème caramels and Brulees
• Use lower fat milk or 2% evaporated milk instead of whipped cream or full fat milk
• If more than 2 eggs are in recipe substitute 2 egg whites for each additional egg
Brownies
• Use cocoa instead of melted chocolate. Increase sugar
• Use oil not butter and use no more than 1/3 cup for a 9” x 9” pan. Substitute light sour cream or yogurt for excess oil or butter
Muffins and Loaves
• Use no more than 1/3 cup oil for 12 muffins or 1 loaf cake. Substitute lower fat yogourt or sour cream for the oil if you like.
Biscotti
• Better choice than cookies since they require less fat
• Use oil rather than butter.
• Cut the nuts and chocolate chips in half or substitute dried chopped fruit
Check out these light dessert recipes and more in the Yummy
Healthy Recipes section:
• Miniature Chocolate Mud Pies (see recipe below)
• Triple Chocolate Mint Brownies
• Rocky Mountain Miniature Cheesecake
• White Chocolate Chip Biscotti
Also find more holiday dessert recipes at rosereisman.com
Miniature Chocolate Mud Pies
Serves 12
1 cup chocolate wafer crumbs -- 1/2 cup cocoa powder
1 tbsp water -- 2 tbsp all purpose flour
2 tsp vegetable oil -- 2 1/2 oz light cream cheese
2 tbsp chocolate chips -- 2 large eggs
2 tbsp hot water -- 1/4 cup low fat sour cream
1 tsp instant coffee -- 3 tbsp corn syrup
1 cup brown sugar -- 1 tsp vanilla
Garnish with icing sugar
1. Preheat oven to 350 F. Spray a 12 cup muffin tin with vegetable oil.
2. In small bowl combine wafer crumbs, water and oil until mixed. Divide and pat into bottom of muffin tins.
3. In small bowl combine chocolate chips, water and coffee. Microwave for 40 seconds or just until chocolate begins to melt. Stir until smooth.
4. In bowl of food processor add sugar, cocoa, flour, cream cheese, eggs, sour cream, corn syrup and vanilla. Puree until smooth. Add chocolate mixture and puree until smooth. Divide among muffin cups and bake for 12 minutes or just until centre is still slightly loose. Cool and chill before serving. Remove from tin with knive
5. Garnish with icing sugar.
The top kitchen appliances for the holidays
2009/10/30
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Can’t think of a perfect gift idea this holiday season? An affordable electric appliance is the perfect holiday gift for food lovers and those that want to save time in prep work;
Slow Cooker
• Slow cookers are great in the winter. They are also perfect for busy people and working families. Just do your prep, load the slow cooker and walk out the door. When you come home your dinner is ready.
• You can choose the setting, such as high or low heat from 3 hours to 8 hours
• Great for stews, soups, chili, casseroles, grains, meatloaves and meats that need longer cooking time, such as brisket
Rice Cooker
• Asian cooks have known the secret of the rice cooker for years
• The rice cooker prepares perfectly done rice every time
• This device senses when rice is cooked and shuts off and keeps food warm
• key is 1:1 ratio for white rice and water, 2:1 for brown rice, quinoa (more water) and 3:1 for longer cooking grains such as wheat-berry.
• Comes in various sizes
Hand Held Blender
• Hand held blenders are perfect for taking the blender to the food. Small and easy to use. Perfect for small kitchens. Great for party drinks.
• They are also great for pureeing soups and cake batters. Takes the place of a whisk
Counter top blenders
• Perfect for smoothies, milkshakes, cocktails, salsa, crushing ice
• Look for a range of settings
Mini food processor
• Can be used for smaller amounts that don’t fit into a large food processor. Ideal for pestos, purees, chopping, sauces, and dressings
Large food processor
• Great for chopping, mincing, grating, slicing, mixing and pureeing.
• Can also be used for cookie batter and bread dough with some models.
Popcorn maker
• Do you love making popcorn and sitting down to a movie?
• Popcorn maker makes crunchier, healthier, air popped popcorns. Some allow you to some oil and it only takes 5 minutes
Electric knife sharpener
• Sharpens with magnetized slot, buffs and hones knives – like professionals.
Electric steamer
• Steams vegetables, chicken, fish
• Retains flavour, color and moisture
• Combination of electric steamer and rice cooker are also available.
Coffee grinder
• Coffee lover on your list? Choose coffee grinder with many settings to obtain perfect grind for espresso, drip coffee and French press
Ice cream maker
• Choose this gadget for the ultimate dessert lover on your list
• Electric version produces best quality.
• Ideal for making ice cream, gelato and sorbet.
Save time in the kitchen and spend more time with your family!
Brown Bag lunches for the office – not just the kids!
2009/09/30
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One of the hottest new food trends is brown bag lunches for the workplace. Brown bag lunches reached a new high in 2009 across North America with adults carrying over 9 billion lunches according to a market research group.
Did you know?
Men carry more lunches than women (age group 35 to 54) including white collar consumers, professionals and more affluent consumers.
Why:
• Economic climate combined with our increasing health issues, specifically with increased obesity, heart disease and type 2 diabetes
• “Brown bag” lunches allow you to control your expenses and your health and they can save time in your work day.
• Studies have shown that when most people eat meals away from home, they eat more food, more calories, and more fat.
Lunch is an essential meal in your day to keep up your energy throughout the afternoon and prevent you from bingeing around the dinner time and late evening. It is a great tool for maintaining your weight, but it must also be substantial. Don’t just have a salad and a melba toast or a fast food item that has little nutrients and excess fat and calories. Make it interesting and delicious or you’ll head back to the drive through.
Costs of lunches eaten out
• Eating out is easy, but costs add up and most often you are not getting good nutrition
• On average fast food costs around $30 - $40 per week or $ 8 per day. Over a year this comes to over $2,000. For a family of 6, if everyone ate out 3 times per week, this would on average add up to $7500 per year!
• Examples:
o Salads with protein: chicken Caesar salad can cost you over $7 at a fast food outlet, but only $2 at home. In addition, calories at a restaurant can add up to over 500 calories and 28 grams of fat, but could be cut in half at home. What’s more, most take out salads often include just iceberg lettuce and a few vegetables.
o Sandwiches or wraps: These can cost you about $7.45 for a club sandwich. They have more bread than filling, deli processed meats, mayonnaise or butter with adding up to over 600 calories and 20 grams of fat.
o Pastas and grains: these dishes can cost you $7 or more at a restaurant with excess fat and cheese. Instead you can make your own pasta with tomato based sauce, grated parmesan, grilled chicken or other protein left over and that only adds up to $2 per serving.
• It would cost you at least 2/3 less, if you were preparing lunches at home for yourself or for your family
What's the best way to start?
• You need to have a little planning and organization in shopping and food preparation
• Choose among breads, preferably whole grain, sliced cheeses, sliced meats, vegetables, fruit, water or juice
• Select sealable containers to avoid spillage. Often on sale at various stores.
• Get a freezer pack
• Use a refrigerator, microwave, toaster oven and cutlery at work
• Find a nice location to eat. Avoid eating at the desk. Enjoy lunch outside or in a common room with colleagues
• Eat slowly and have a conversation. Fast food is often “wolfed down”.
What to pack?
• There are many things you can pack for lunch, including leftovers. Keep this in mind when preparing dinners and make extra pieces of chicken, fish and/or pasta
• Best combination: protein, carbohydrates, vegetable and fruit
Imitate fast food restaurants and sandwich shop favourites:
• Look at gourmet sandwich shops to get ideas
• Use various breads, such as wraps, bagels, whole grain breads, pitas, submarine rolls
• Use various meats, such as turkey and chicken. Avoid deli such as corned beef, smoked ham and salami
• Use various lettuces and bottled lighter dressings
• Super market fresh take out is generally good, but beware of excess fat and sodium. If there are labels, read them for servings size, fat and calories
• Treat yourself to eat out on Mondays and Fridays as part of a balanced week.
Things Grocery stores won’t tell you
2009/08/31
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When the economy slows down and businesses begin to feel the heat, grocery stores are often exceptions to the rule. That’s because when consumers cut back on frills like eating out, they tend to make even more trips to the supermarket.
The foods that sell best and make companies the most money are not usually those that are best for your health. Half of families’ food budget goes for foods prepared and eaten outside the home. Supermarkets are in the business of encouraging you to buy more food at a lower cost. The catch is that low cost, high volume is usually low in nutrition. The more you buy, the more you eat.
Marion Nestle, in her book What to Eat took an in-depth look at the nation’s supermarkets. Here’s what she found:
Supermarket principle: Products seen most, sell the best.
Supermarket design:
• Highest selling foods are in the periphery, where the store gets the most traffic. The perishables such as meat, produce, dairy and frozen foods generate the most sales. These are usually located at the back and side walls
• High profit, heavily advertised items are usually displayed at the end of the aisles. This caters to impulse shopping
• Products that generate high profit are usually placed in the center aisle, 60 inches from floor because they are easily seen by adults (with or without glasses). Skip the center aisles. That's where you'll find the junk food, like sodas and snack foods.
• Stores have discovered that shoppers are more comfortable staying to the right as they move through a store.
• Produce, flowers or freshly baked goods are usually in the aisles nearest to the entrance.
• Stores devote as much shelf space as possible for brands that generate frequent sales, such as chips, soda, etc.
• Store brands are immediately to the right of high traffic items, because most people read from left to right.
• Have you noticed that there are no gaps in the aisles? This is done to make sure you see all products in that aisle.
• Supermarkets usually set the mood as well. The slower the beat of the music, the longer you will stay shopping.
• I tend to emphasize bringing a shopping list with you to avoid impulse buying, but recent studies show that about 70% of you bring one, and about 10% of you actually use them. Even with the shopping list we tend to pick up more items. Some reports show that we end up tossing 12 percent of what we buy. I recommend still bringing a shopping list, but actually sticking to it.
Other things the grocer won’t tell you:
• Dates: You decide. The busier stores are usually the best for freshness. Canned goods hardly ever get rotated, so some of those in the back are pretty damn old but most things last a real long time in those cans. Sometimes older merchandise gets pushed to the front and sometimes employees don’t have enough time to pull everything off the shelf and check the dates. A lot of the time the stuff in the front gets pushed to the back of the shelf. Which means the stuff in the back could be expired.
• Most of the produce in the supermarket comes from developing countries, where sanitation conditions are poor.
• In supermarket terms, “fresh” refers to foods that spoil faster than others. It does not mean that foods were picked earlier that day.
• "Don't buy anything with more than five ingredients (too processed), with ingredients you can’t pronounce (too processed), with anything artificial (tastes bad), with a cartoon on it (direct marketing to children), or with a health claim (misleading)," says Nestle.
• Check sizes. "Manufacturers are constantly trying to repackage things to make them sound like a better deal"
• 24-hour grocery stores have discounts late at night.
• Bring your coupons. Get a break
• Buying fruit? Better check what code the grocery store cashier is plugging in. You maybe buying white peaches for 99c, but the cashier is charging you for yellow peaches that are $1.99. Make sure to double check, so you don’t have to pay more.
What is food irradiation?
2009/07/29
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Since the recent outbreaks of food poisoning we’ve heard much more about irradiation. Recent E-coli tainted spinach; cantaloupes with salmonella and tainted pet food, have raised concerns about the security of Canada’s food supply. After the Maple Leaf incident with deli meats, the government is discussing making food irradiation mandatory. This new “space age” technique frightens people, due to the unknown. Actually researchers have been studying this method of food safety for over 40 years with many positive aspects, ensuring our food supply stays safe.
With more than 1/3 of Canadians who suffer food poisoning each year the governments are considering making irradiation mandatory with an ever increasing list of foods. Irradiation is a process that exposes food to a controlled amount of energy called “ionizing radiation”. This is the same energy used in microwaves.
How does it work?
• Packaged food arrives in cardboard boxes and is loaded onto a conveyor belt, winding its way through a tunnel to an enclosed area, where it's irradiated.
• A powerful current is sent through an overhead gun. The box is shot with a beam, permeating the meat inside and killing all living bacteria by breaking its DNA.
• Other techniques used today to kill bacteria include heating, canning, chemical treatments and steam pasteurization. The difference is that irradiation is used to prevent the bacteria from ever forming.
How is it used?
• Prevents E-coli in ground beef
• Prevents Salmonella and campylobacter in poultry and parasites
• Prevents spoilage and molds
• Increases shelf life by slowing the ripening or sprouting in fresh fruits and vegetables
What changes happen to the food?
• Similar to cooking and could taste differently
• No ill effect on health
• Doesn’t diminish nutritional value of food
• Can’t smell or taste, if food has been irradiated
Is it safe?
International bodies, such as the World Health Organization and the Food and Agriculture Organization of the United Nations recognize irradiation as safe. Food irradiation is deemed safe by Health Canada, but not yet mandatory. To date onions, potatoes, flour, spices and seasonings are approved for irradiation in Canada. Some studies conducting research on radiation for almost 40 years report that no radioactive energy remains in the food after the treatment. Health Canada is now proposing irradiation for fresh and frozen ground beef, poultry, shrimp and mangoes.
Keep in mind that irradiated food can still become contaminated if not stored, handled or packaged properly
How is the process regulated?
• Health Canada through the Food and Drugs act is responsible for foods safety
• Canadian Food Inspection Agency, responsible for enforcement and compliance issues
• Radiation Protection Bureau of Health Canada investigates, communicates and reduces health risks to Canadians
What does the opposition say?
Some new research suggests eating irradiated food is unsafe. There is the possibility of a new class of chemicals called, cyclobutanones being created during irradiation that have been shown to cause genetic and cellular damage in rats as well as people.
Don't have a false sense of security. Irradiated food can still become contaminated if not stored, handled or packaged properly.
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Why Eat Local?
2009/06/24
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Local and green eating is a large trend today, especially in supermarkets and restaurants. This is being seen in professional and home kitchens through water and energy-saving equipment, low-energy light-bulbs, supplies and packaging made of recycled or alternative materials. Restaurants are offering organic and sustainable seafood and meats. According to the National Restaurant Association, over 60% of consumers select a restaurant based on how environmentally friendly it is.
Local food market movement is increasing is its popularity across North America. “Time” Magazine has labeled local as the “new organic”. Eating locally promises healthier bodies and a healthier planet. The reason for the trend? Countless organic farms are large industrial enterprises, where food travels long distances to get to your plate, which is similar to conventional food businesses. The choice between eating organic, where food may travel over 1000 miles, but has no pesticides vs. eating locally with the use of pesticides is a personal decision.
And, of course, we’ve all heard of carnivores and herbivores, but now we have “localvores”. These are people who eat locally grown and produced food. The reason for this newest trend is the fact that when the average North American sits down and eats, each ingredient has traveled at least 1500 miles! The “100 Mile “diet is an easy way to start thinking local. It is difficult to do in our climate, but it gets you understanding our seasons with respect to where our produce comes from and at what risk to our health and to the environment. In season this is an economical way to eat and shop.
Reasons to eat locally
• less resources (fossil fuel) to transport food
• less pollution; contributes less to global warming
• supports local economy
• healthier – processing and preservatives not needed since it doesn’t need to travel the same distance
• tastes better – picked within 24 hours – ripe, fresh and full flavor vs. supermarket food picked weeks even months earlier / no abuse of shipping or industrial harvesting
• Build relationship and support local farmers – you can get answers – were pesticides used? Is the food genetically modified? Was chicken free range? etc – you can drive to farm to inspect
• gets you back in touch with the seasons
In 2007 Toronto opened the first “certified farmers markets”. All the food vendors are farmers. The produce at these markets comes from farms that have been inspected to ensure they are producing the food they sell.
Living in Canada, it is pretty tough eating locally, since you can’t keep eating bags of potatoes, apples and canned preserved relishes! We still need to get all our four food groups. And that’s the time to go organic. Another reason why we may not able to maintain local eating completely all year is because life without olives, chocolate, oil, and spices is not a life at all!
Visiting a farmers' market near you while shopping, on the way from the cottage, or while on vacation, is a great opportunity for a change of pace and a chance to pick up some of the freshest most nutritious foods around!
Get abs for the summer and beyond
2009/05/30
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It may not feel like summer yet, but it is rapidly approaching whether you are prepared for it or not. As summer approaches, we all can’t help but critique our waists and stomach.
We are not exactly feeling like we want to get into those low rise jeans or the bathing suit. Losing those extra few pounds and getting your abs in shape is as important as ever during the summer swimsuit (even though we live in Canada). You want to look your best, right?
We all start the abdominal exercises hoping to get the wash board abs or “6 pack”. The bad news is that the abdominal exercises alone won’t reduce fat over the stomach or create the “6 pack” look.
The only way to get that look is a combination of doing cardio; strength training and eating a healthy lower fat diet. Make sure to add the correct ab exercises and you’ll get the flat stomach you want.
The problem is that there is a lot of bad advice on ab exercises that can hurt your back or cause injury. Incorrect exercises can actually make the stomach extend more.
Here I offer my top exercises for the abs:
• Bicycle exercise: lay on back, hands behind head, knees towards chest, left elbow to right knee
• Exercise ball: back resting on the ball, feet on floor, hands behind head. Pull up to sit up
• Lie on back, knees bent. Extend arms straight out behind head , lift shoulders off floor, repeat
• Plank. Lie face down on forearms, push off floor, raising on toes and resting on elbows. Keep back flat, horizontal, hold for 30 – 60 seconds and repeat 3 times
• Each done for 20 times x 2
You many NOT want to do the following:
• Electronic abdominal stimulation. Don’t believe all those infomercials that promise hard abs without any work. When the power is switched on, an electrical current tells your body to contract, causing a painful contraction without activating all the signals to improve muscular development. These infomercials declare that while using the machine, your body performs equal of 600 sit ups in an hour. Forget it!
• Straight leg sit ups: lie on back flat and let someone hold or sit on your legs to keep them flat while you do sit-ups. It is not very good, since you are exerting pressure on lower spine. Its best to bend your knees with feet unsupported
• Straight leg double leg raises: You can perform this exercise on the floor or end of a bench, but abdominal muscles have little involvement. You may also experience back and disc problems
• Ab rocker: Another infomercial announcing that simple rocking motion can smooth the tummy. It is 80% less effective than traditional abdominal crunch
It is never too late to start exercising and getting your abs in shape. Start slow and increase intensity regularly. If you start now, you will not regret the time and effort that you put in getting yourself in shape for the summer. And when fall and winter come again, you’ll feel even better about being active. Remember, that it takes regularity and balance to maintain your body in the best shape for you.
This information is not intended to diagnose, treat, cure or prevent any disease.
This data is for information only. Be sure to check with your health care practitioner before taking any dietary supplement or drastically changing your daily activities.
How to prevent constipation
2009/04/30
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Constipation is not the most pleasant feeling you can experience and it’s definitely not fun. Constipation is often the result of our unhealthy eating habits and therefore can be resolved by making necessary lifestyle changes.
According to www.mayoclinic.com , constipation is a common gastrointestinal problem. People who are constipated have irregular bowel movements; pass hard stools or strain during bowel movements.
There is no normal frequency for going to the bathroom, however if you go less than 3 times a week and your stools are hard and dry, you are most likely constipated.
You can easily get constipated if you are:
• An older adult
• Sedentary
• Confined to bed
• Eating a diet that's low in fiber
• Dehydrated
• Taking certain medications, such as sedatives, narcotics or certain medications to lower blood pressure
• Undergoing chemotherapy
It’s interesting that, women are more affected by constipation than are men, and children more than adults.
Pregnant women may also be constipated during the first trimester, due to hormonal changes. As the pressure on your intestines increases in third trimester, you may also find yourself constipated.
To help prevent constipation:
1. Eat a high-fiber diet including lots of fruits, vegetables, beans and whole grains. You should aim towards 20 – 35 grams of fiber daily.
Be sure to add fiber slowly to reduce the amount of gas and bloating.
2. Limit low-fiber foods such as those high in animal fat and sugar.
3. Drink plenty of liquids. Water is the number one beverage. But juice, coffee and fruits and vegetables also count. Limit the amount of caffeine consumed, which may cause dehydration resulting in constipation.
4. Exercising regularly keeps you regular. Walking, biking, swimming or any exercise that gets your heart rate elevated counts. It gets your intestinal tract working more efficiently. Aim for 30 minutes per day.
5. Don't ignore the urge to have a bowel movement. If you wait too long your stools absorb more water and the more difficult it becomes.
6. If eating the right foods don’t seem to work try fiber supplements. Ask your pharmacist. Products such as Metamucil help keep stools soft and regular. Also drink plenty of water or other fluids every day since fiber supplements may worsen constipation if enough water is not consumed.
7. Don’t get addicted to stimulant laxatives. Your colon may become dependent on them and your intestine may stop working properly on its own. For occasional relief try milk of magnesia, this draws water into the colon to lubricate the stool.
8. Take a good probiotic such as acidophilus or bifidophilus to help promote a healthy environment within the colon. Some new yogourt brands are adding this.
9. Try buffered vitamin C (ascorbic acid) powder that contains magnesium and potassium salts mixed with ascorbic acid. Depending on the person, 1,000 to 3,000 mg. of this buffered vitamin C powder can produce a powerful but safe laxative effect within 45 minutes. This therapy may need to be individually adjusted so it will not cause diarrhea so it is recommended to start with the lowest mg.
Check out my recipes that are loaded with fiber at www.rosereisman.com
This information is not intended to diagnose, treat, cure or prevent any disease.
This data is for information only. Be sure to check with your health care practitioner before taking any dietary supplement or drastically changing your daily activities.
Easter and Passover Tradition and Recipes
2009/04/02
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In April, Christians and Jews will celebrate Passover and Easter respectively. These high holidays for both faiths call for enjoyment of a variety of foods with deep historical and religious meanings.
According to the Jewish lunar calendar, Passover starts on the 15th day of the month of Nisan. This year, Passover will begin on Thursday, the 9th of April and will continue for 7 days until Wednesday, the 15th of April. The Seder, which is the traditional meal celebrated in the Jewish homes on the first and second day of Passover, includes the eating of hard-boiled eggs as a symbol of the hope and joy that things are to grow again. Songs, stories and traditions surround this four thousand year old tale. The Passover Seder symbolizes the experience of the exodus from Egypt. This begins with the foods representing the bitterness of slavery, and ending with foods denoting the sweetness of freedom. It is likely, that Jesus' Last Supper was a Passover meal.
Passover is the favorite holiday for many Jews in Canada. Perhaps more than any other Jewish holiday, Passover is a time for reconnecting with family and roots. If one can not go home, it’s traditional that other families invite you to share the Seder. More Jewish families celebrate Passover rituals than other Jewish holidays. The holiday is celebrated at home, rather than attending long services in the synagogue.
Easter is the most important Christian holiday feast in the whole year. This year Easter begins on April 12th. The first symbol of Easter was a chicken breaking out of its shell representing Christ’s resurrection. Easter in Latin and Greek is "Pasha". The Hebrew translation of that word is "Pesach", which is the Hebrew word for Passover.
The lamb that is roasted on Sunday and is closely associated with Easter goes back earlier to Passover and is eaten with unleavened bread and herbs. Ham has always been a traditional Easter food. In the early days meat was slaughtered in the fall and since there was no refrigeration, the left over pork was cured for spring, and eaten as ham around Easter. I like to offer fresh pork at Easter, which is a much healthier choice. At Easter, we also think about hard boiled eggs and hot cross buns or sweet breads. The sweet breads originated from pagan traditions of welcoming spring and were later adopted by Christians. Pretzels are also one of the favourite Easter foods, symbolizing the torso of a person with arms folded, praying.
Chocolate is another great tradition for both Easter and at Passover. Many Seders end with the eating of chocolate products that are “kosher for Passover”, which means they contain no corn syrup or lecithin.
At Easter and Passover, every time you consume chocolate or eggs, you are joining with your ancestors in welcoming the arrival of spring and celebrating both the Christian and Jewish festivities of hope, rebirth and deliverance. These stories and traditions promise change not only for Jews and Christians, but for all people.
Recipes for the April Holidays:
Easter
Leg of Lamb Stuffed with Sun-Dried Tomatoes
Serves 6
The roast lamb dinner that is commonly enjoyed on Easter Sunday actually goes back to the first Passover dinner. The sacrificial lamb was roasted and enjoyed by the Jewish slaves at the Seder (Passover dinner) with the “matzo” (unleavened bread) and the bitter herbs. The hope was that the angel of god would pass over them and bring no harm, hence “Passover”. When many Hebrews converted to Christianity they brought their rituals and traditions with them. These traditions came together and are the reason the Christians refer to Jesus as “The Lamb of God”.
Instead of serving the leg of lamb with the bone, I have had the butcher butterfly it and created a delicious stuffing.
2 lb boneless leg of lamb, butterflied
3 tsp crushed garlic
²/³ cup beef or low-sodium chicken stock
²/³ cup red wine
1 ¼ cups sun-dried tomatoes, rehydrated (see below)
¹/³ cup sliced black olives
¹/³ cup goat cheese
2 tsp olive oil
½ tsp dried basil
¼ cup chopped fresh basil or parsley
Preheat the oven to 425ºF. Spray a roasting pan with cooking oil.
1. Place the lamb on a rack in the roasting pan. Spray the lamb with cooking oil and rub with 2 tsp of the garlic. Pour the stock and wine in the bottom of the pan.
2. Purée the tomatoes, olives, cheese, oil, remaining 1 tsp. garlic and basil in a food processor. Spread half the mixture over one side of the lamb and fold the lamb in half to enclose the filling. Place the remaining mixture in a bowl to serve later.
3. Roast the lamb for 15 to 20 minutes per pound or until done to your liking. A meat thermometer should register 135˚F for medium-rare. If the pan liquid evaporates, add more wine or stock.
4. Let the lamb rest for 10 minutes before carving. Slice thinly and pour the pan juices over the lamb. Garnish with fresh basil. Serve the extra sun-dried tomato stuffing on the side.
Nutritional Analysis per Serving
Calories 460; Protein 40 g; Fat 18 g; Saturated Fat 5 g; Carbohydrates 9 g; Cholesterol 220 mg; Sodium 260 mg; Fiber 2 g
Prep Time: 15 minutes
Cook Time: 30 minutes
Passover
Sweet Potato and Carrot Casserole with Molasses and Pecans
Serves 8
It’s traditional at Passover to eat “tzimmes”, a sweet and flavorful carrot and sweet potato dish. I’ve updated the recipe by substituting the traditional honey with molasses and fresh pineapple.
1 lb sweet potatoes, peeled and cut in ½-inch rounds
1 lb carrots, thinly sliced into rounds
1¼ cups fresh or drained canned pineapple chunks
1/2 cup dried cranberries or raisins
1/3 cup packed brown sugar
3 Tbsp orange juice concentrate
1 Tbsp vegetable oil
2 Tbsp molasses
1½ tsp ground cinnamon
3 Tbsp chopped toasted pecans
¼ cup chopped fresh parsley
1. Preheat the oven to 350˚F. Spray a 9- x 13-inch baking dish with cooking oil.
2. Place the sweet potatoes and carrots in a saucepan and cover with cold water. Bring to a boil. Cook for 10 minutes at a boil, or until tender. Drain.
3. Toss the sweet potatoes and carrots with the pineapple and cranberries. Place in the prepared baking dish.
4. Combine the brown sugar, juice concentrate, oil, molasses and cinnamon in a small saucepan. Cook over medium heat, stirring frequently, for 1 minute or until melted and smooth.
5. Pour the sauce over the vegetables. Cover and bake for 15 minutes, or until heated through. Remove from the oven and toss the vegetables. Sprinkle the pecans overtop. Garnish with the parsley.
Nutritional Analysis per Serving:
Calories 174; Protein 1.6 g; Fat 3.7 g; Saturated Fat 0.4 g; Carbohydrates 24 g; Cholesterol 0 mg;
Sodium 46 mg; Fiber 3.9 g
Prep time: 15 minutes
Cook time: 25 minutes
Brownies With Marshmallows
Serves 12 squares
Many Seders end with the eating of chocolate desserts that are Kosher for Passover. These brownies are an all time favorite for everyone.
¾ cup sugar
⅓ cup unsweetened cocoa powder
⅛ teaspoon salt
⅓ cup reduced-fat sour cream
¼ cup vegetable oil
1 large egg
1 teaspoon vanilla extract
⅓ cup matzo cake meal
1 tablespoon potato starch
⅓ cup miniature marshmallows
2 tablespoons semisweet chocolate chips
1. Heat oven to 350°F. Spray an 8-inch square baking dish with no-stick cooking spray.
2. Combine sugar, cocoa, salt, sour cream, oil, egg, and vanilla in a large bowl and blend together using a whisk or an electric mixer.
3. Combine matzo cake meal and potato starch in a separate bowl. With a wooden spoon or a rubber spatula, stir the dry mixture into the cocoa mixture until everything is just combined. Scrape the batter into the prepared baking dish and spread evenly.
4. Bake on the middle oven rack just until the brownies are firm at the edges and slightly loose at the center, about 10 minutes.
5. Sprinkle with marshmallows and chocolate chips. Bake for an additional 5 minutes.
6. Let the brownies cool on a wire rack.
Nutritional analysis per serving (1 square):
Calories 139 calories; Protein 1.6 g; Fat, total 6.3 g; Fat, saturated 1.3 g; Carbohydrates 19 g; Fibre 1 g;
Cholesterol 20 mg
Prep time: 10 minutes
Cook time: 15 minutes
Make ahead: Prepare up to a day in advance. These brownies also freeze well.
Tip: Regular marshmallows contain corn syrup, which is not allowed on Passover. Look for those marked “kosher for Passover,” and if you can find only the large ones, cut them into small pieces with scissors to mimic the minis.
You can also check out my website at rosereisman.com
for healthier recipes, food and fitness tips.
Food combinations to maximize health benefits
2009/03/16
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It is important to make the most of the calories you’re eating for good health, a healthy heart, good skin and improved memory. Certain foods paired together provide more nutritional benefits and fight disease better than when eaten alone.
Combine the following:
Iron and vitamin C
• Iron improves the immune system and aids in healthy organs. This mineral can be found in iron fortified cereal, spinach and edamame
• Vitamin C helps the absorption of the iron in plant foods. This vitamin can be found in oranges, strawberries, mango, cantaloupe, tomatoes, kiwi, grapefruits
o Pairing suggestions
- spinach salad with oranges
- cereal with strawberries
- pasta with tomato sauce and spinach
Red wine and vitamin E
• Wine and vitamin E are linked to healthy heart and cancer fighting elements.
• Vitamin E can be found in almonds, broccoli, spinach, peanut butter, mango, kiwi, sunflower and soybean oil
o pairing suggestions
- red wine and almonds
- red wine with spinach salad and sliced almonds and oil vinaigrette
- red wine sangria with mango and kiwi
Green tea and vitamin C
• Having vitamin C with green tea allows more of tea’s antioxidants to remain after digestion. This pair has been linked to prevention of cancer, heart attack and stroke
• Vitamin C is found in oranges, grapefruit, kiwi, mango, cantaloupe, strawberries, tomatoes
o pairing suggestions
- green tea with fruit
Fat and antioxidants
• Antioxidants found in colorful fruits and veggies combined with healthy fats, such as olive oil, may increase cancer fighting agents
• Healthy fats can be found in avocados, walnuts, olive oil
• Antioxidants can be found in tomatoes, red and green bell peppers
Grilled meats and cruciferous vegetables
• Keep in mind that if meat gets charred, it may produce cancer causing agents. But if you combine them with cruciferous vegetables, they help to get rid of these carcinogens
• Cruciferous vegetables include: cauliflower, broccoli, brussel sprouts
Tomatoes and avocado
• Tomatoes contain lycopene. This antioxidant is linked to cancer prevention
• Avocado allows you to absorb 7 times the amount of lycopene
Don’t combine the following:
Diet drinks and alcohol
• This combination gets you intoxicated faster. Fewer calories allows the alcohol to reach the blood stream faster
• Eating with your drinks slows down the process
Alcohol and energy drinks
• Energy drinks is a multimillion dollar industry that has targeted teens
• This combination puts stress on the central nervous system and heart because one is a stimulant and the other is a depressant. It may cause heart palpitations and breathing difficulties, which can lead to heart attack or stroke
Coffee, black tea, peppermint tea, chamomile tea, hot cocoa and breakfast cereal
• Most cereals are fortified with iron.
• Coffee harms the body’s ability to absorb iron by as much as 94%
• Instead have your coffee 1 hour before or after your cereal, but not together.
For taste, certain food pairings work well together, but other twosomes lose their flavour strength. So, keep in mind that food combines well when they have major flavour components in common.
3 Weeks to Spring, 3 months to Summer
2009/03/04
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March is nutrition month. It’s that special time of year when there are 3 weeks to spring and 3 months to summer. It’s a great time to take a good look at your eating habits, and take action to shape up.
In brief, eating better and exercising is your key to improved physical condition, higher self-esteem and a general sense of well being.
Some tips from our Canadian dietitians
• Support those in the family that are struggling. Be a role model.
• Prepare healthier meals, limit junk food and provide healthy snacks.
• Choose nutrient-dense foods instead of calorie-dense foods. For example: 1 apple equals the same calories as 8 potato chips!
• Take a good look at your plate at dinner or lunch. A well-proportioned plate consists of: 25% grains (starches), 25% protein and 50% vegetables. This will fill you up, keep you satisfied and the weight will definitely come off.
• Don’t get lured into larger portions at restaurants. Take a “doggy bag” or split a meal.
• Color, color, color. Brown or all white foods tend to be less nutritious. Go for red, yellow, green, and orange. These foods have the most vitamins, minerals, fibre and antioxidants. They have a lower glycemic index, which raises your blood sugar slowly to keep you full for longer.
• Learn the basics about labels. Watch out for fat, specifically saturated fat and trans fats. Look at calories per serving and compare to the number of calories you need in your day.
• Make eating a ritual with either friends or family at the dinner table. Avoid eating in the car, standing up, or while at the computer or watching TV. Sit down and enjoy food. Scheduling it in like an appointment works well.
• Eating well is not a temporary thing or a diet. It’s a lifestyle change. Do it to fit your schedule so it works easily.
• Try new foods to expand your meal plan. More diversity prevents boredom. Try adding one extra vegetable or fruit a day to your diet; add some beans or nuts to salads or meals; try fish, chicken and tofu more often than fatty cuts of beef.
• Snack, snack, snack. They keep you energized, prevent blood sugar drops and keep you from being overly hungry by meal time. Just make sure you are choosing healthier snacks, such as yogourt with vegetables or fruits and lower-fat granola or a handful of nuts or some low-fat cheese and a few crackers.
If you need more help with starting to eat healthier or need more tips and ideas, you can enlist the help of a professional like a dietitian (go to Dietitians of Canada website to find your local expert) or a personal trainer.
You can also check out my website at rosereisman.com
for healthier recipes, food and fitness tips.
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Valentines is not the only time to invoke romance
2009/02/18
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Valentine’s Day has come and gone. Some of us are craving the pleasure the day had brought us and some of us are looking for the ways to redeem ourselves after the day gone wrong! Either way, we all need a reason to continue to enjoy ourselves during the cold, gray months of winter, and Valentine's Day gave us the reason to indulge in some of nature’s best and most delicious foods.
When we are thinking about romance, the images that come to mind are chocolates, champagne, oysters, flowers, and for some romantics, a candlelight dinner. Luscious and aphrodisiac foods accompany these events. These foods and beverages are believed to enhance sexual feelings in people. We don’t know if it’s actually the elements of the food or the power of the mind, but nonetheless, we seem to enjoy the beliefs.
The key to getting your heart and metabolism racing these cold winter months is to consume aphrodisiac-inducing foods that are as good for you as they are for your romantic life.
Certain foods excite our senses through a combination of taste, texture and appearance. Examples of these luscious and sensual, romantic classics include:
• Champagne also known as the “drink of love”. This drink produces a warm feeling in our bodies. It lessens inhibitions and makes us feel more relaxed. Combine it with orange juice and you have a healthier beverage called a “Mimosa”. But don’t drink too much or you’ll get fatigued.
• Caviar is high in zinc, which stimulates the formation of testosterone.
• Chocolate contains both a sedative, which relaxes and lowers inhibitions and a stimulant, to increase activity and the desire for physical contact. Chocolate affects certain chemicals that when released in our brain, make us feel good.
• Strawberries - the shape, colour and luscious taste is all you need.
• Asparagus. In the 19th century, it was served in three courses a day to bridegrooms due to its alleged aphrodisiac powers. Asparagus is high in folate (folic acid), which triggers histamine production. A lack of histamines has been linked to an inability to reach orgasm in both men and women.
• Bananas have a creamy texture and sexual shape, containing an enzyme called bromelain, which can enhance male performance.
• Oysters. Some oysters repeatedly change their sex from male to female and back, giving rise to claims that the oyster lets one experience the masculine and feminine sides of love. (Get them shucked if bringing them home.)
• Other foods, such as fresh seafood, fresh basil and figs, release chemicals in the brain awakening pleasure receptors.
To create ambience and pleasurable thoughts:
• Float lit votives to give your room an amber glow.
• Use your most beautiful tableware.
• Decorate with fresh flowers atop your best table linens.
• Serving sizes should be small, so that intense bursts of flavour excite and arouse rather than leave you feeling overly full and tired.
• Soothing music.
• Cooking together = romance.
• Be prepared earlier in day, so you have little work when meal is ready.
The Joys of Slow Cooking
2009/02/06
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As I’m writing my next book on Family Cooking, I decided to add a chapter of recipes for the Slow Cooker. I now ask myself why I never used one in the past. They are the perfect solution for either a busy family or those living on their own.
Established in 1986, peaking in popularity in the beginning of this century, slow food movement faded away for a while, but now is slowly coming back. Slow food movement is about enjoyment of fresh, local and organic food and the answer to fighting fast food outlets. It is for us fast-paced consumers, who have no time to cook when we come home from work. Slow cookers are the base of this movement. Not only are these electric helpers inexpensive, they also save you money in grocery and energy bills. There are a number of advantages to slow cooking including setting your food to slow-cook before leaving for a day's work, and coming back to a ready dinner; an inexpensive timer can also be used if necessary. Since you are cooking a meal in one pot, cleaning becomes a breeze. Just be sure to clean out everything. Keep in mind though that some vitamins and trace nutrients are lost during slow cooking, especially if you are cooking vegetables. In addition, avoid cooking raw beans as they may cause food poisoning when cooked in a slow cooker. Either boil them first or use canned beans.
Slow cookers cook foods that benefit from long cooking times by maintaining a relatively low temperature in a closed, moist environment. They maintain heat at an even level by having thick, heavy crockery insert. Slow cookers are great if you don’t have time to baby-sit your food. It is safe to leave this gadget unsupervised and your food will not burn.
Slow cooker tips:
• A good recipe to start is necessary. Naturally for the best flavours and textures you have to do some preparatory work, but once that’s done, just add your dish to the slow cooker and walk out the door! All machines turn off when the temperature of the food is reached or the time indicated. The food is kept warm until you’re ready to eat.
• Considering our economic times, most recipes designed are inexpensive and healthy. It’s perfect for large cuts of meat, chillies, stews and chicken dishes - all turn out incredibly moist. You still have to saute your vegetables and sear your meat for the best flavour.
• If using your own recipes, you may have to reduce the liquid by 25% or combine some cornstarch mixed with water to thicken. Remember to cut your root vegetables in smaller pieces to ensure they are tender. You also have the choice of selecting the High temperature mode which can cook your meal in 2–5 hours, or the Low mode which is approximately 6–8 hours. Both methods are effective with great results.
• When adapting regular recipes for slow cooker use more herbs than you usually would (add them in the last hour). Keep in mind, milk products tend to break down during slow cooking, so add them during the last hour.
• If you are having a holiday family get-together, slow cookers are great for an informal buffet table with soups and stews.
• Purchase a good quality 4–6 quart cooker, equipped with a timer and a temperature probe. It’s the perfect economical appliance using a minimum of electricity.
You can check some of my favourite slow cooker recipes at rosereisman.com
Enjoy!
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New Year's Resolutions - Changing Your "Mantra"
2009/01/20
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“Change” should become our New Year's resolution. The year 2008 has been a rough ride for many of us, but looking forward in a positive way to the future is the key to making your life better.
January 24 is considered the most depressing day of the year. Why? Well, all your credit card bills have come in, you are still in the middle of winter and those New Year's resolutions you made are starting to fade.
Before abandoning your resolutions, consider this:
• Basic resolutions focus around weight loss, exercise and smoking and/or doing better in work or school.
• Old habits are tough to break.
• We try to make extreme changes in our lifestyle without considering the daily issues or obstacles in our life that make it more difficult. We have to resist from raising the “bar” so high and we have to be more realistic.
Time it takes?
• It takes 21 days to establish a new habit.
• It takes 6 months for that habit to become a part of your personality.
• And by the way: there is nothing special about January, you can start a new year’s resolution at any time.
Steps to take:
• Make one resolution, not more.
• Be realistic and sensible. If you have 20 lbs to lose, worry about the first 5 lbs, then the next 5 lbs.
Don't say “never” – moderation is the new mantra
• Plan ahead, then write down your plan with short achievable and realistic steps. Record your successes.
• Plan what you want to do today, tomorrow and next week: that’s it!
• Talk about it to others. It is great to involve another party for extra support, such as someone with similar goals or a professional like a dietitian or trainer.
• It is not about will power, but setting up the right environment to make you successful.
• If you “slip”, don’t beat yourself up. Get back to it the next day.
Diet: Some positive steps – Be specific
• Reduce fatty red meat consumption, such as burgers, bacon and ribs. This will help in calorie reduction as well as risk reduction of high cholesterol, heart disease and certain cancers.
• Start meals with a soup, but not cream based or large salad with dressing on the side, this lessens appetite.
• Cut back on sweets, such as cookies, cakes and add extra fruit to your diet.
• Cut out deep fried foods. Instead, grill, sauté, roast, poach and add great herbs and sauces.
• Keep fast food to a minimum. DON’T super size, even if it’s cheaper. Make better choices, such as ordering a grilled option. Make sure to take dressing on the side.
• Don’t drink your calories. Watch juices, coffee beverages, sodas, milkshakes, smoothies and alcohol. It is better to eat your calories.
• Don’t replace soft drinks with sugar free version. Studies show they increase your appetite.
• Eat regularly throughout day. Don’t go longer than 3 hours without food, this will lead to binge eating.
• Eating healthier provides you with essential vitamins and minerals to keep your immune system stronger, which is important throughout the winter.
• Cook more meals at home.
Exercise: “No pain – no gain” is false - “Pain – no gain!”
• Negative reinforcement never works. So stop dreading exercising.
• Build up slowly – “tortoise and the hare” – tortoise always wins.
• 10 minutes per day is a great way to start even if you spread it out.
• If you are overweight, you will still be in better health if you are exercising.
• Don’t worry if it’s hard to start. Natural intensity will follow as well as regularity.
• If going to a gym, start out twice a week and once on weekends and stick to this for 6 weeks, then increase if you are able.
Remember this is about changing your habits for the long run. Living like this day-to-day will soon become the “new you”.
Check out rosereisman.com for lighter recipe ideas
Maintaining your exercise routine during the winter months
2009/01/07
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The winter season is a time when we enjoy our comfort foods in our warm comfortable surroundings. To avoid weight gain this time of year, we know we have to do some form of exercise. But the thought of bundling up to go outside in sub-zero temperatures for a brisk walk or run, is the furthest thing on our minds.
Holiday season is in full swing and the average weight gain is approximately 3–5 pounds that may never disappear. While we enjoy ourselves today, most of us will make the resolution to lose weight, be healthy or be more active in the New Year. Regardless of your reason, physical activity during this time is especially important to keep you healthy and prevent chronic diseases, such as obesity, type 2 diabetes, heart disease, stroke, depression and some cancers.
There are many activities you can do outdoors in the winter that will raise your heart rate. Make it a social affair and bring your families or friends.
• Go sledding in your a local park or golf course. You don't even need a sled—a piece of cardboard or sturdy plastic will do the job. Going up the hill numerous times will pump your blood.
• Make a snow fort, snowman, or angel with the kids.
• Go cross-country skiing or snowshoeing in a nearby park.
• Go to the closest ski hill and try snowboarding, skiing, snowshoeing or tele mark skiing, a form of cross-country skiing on a downhill slope.
• Play hockey or go ice skating.
• Shovel your driveway.
It's important to dress properly, so you don't get chilled or sweat. The best method is to dress in layers, so you can remove or add. The layer closest to your skin should allow moisture to be wicked away and the top layer should be both wind- and water-resistant.
If you are not an outdoor person, you can still keep up your exercise during these chilling months.
• Gyms offer great packages this time of year. Aerobics, strength training and spinning classes are great. Try Yoga or Pilates for core strength.
• You can walk or run inside the mall. Grab a buddy and go together. Some malls have walking programs in the mornings. End with a “Skinny Latte!”
• Do sit-ups, push ups, jumping jacks or jump rope while watching TV.
• Lift light to moderate weights to strengthen your muscles.
• Take the stairs instead of the elevator.
• Take your dog for a walk.
• Buy or borrow exercise videos.
• Find a swimming pool in your area and do laps or join a water aerobic class.
• Hire a personal trainer with a couple of friends.
As always, the key is finding an exercise in the winter that you enjoy and that raises your heart rate. Having friends or family join in makes it more enjoyable. Finding the 20 to 30 minutes in your day, four times a week, is not always easy, but, once it becomes a priority, you’ll be shocked at how easy it is and the excuses will fall away, even at the height of the holiday season. Setting realistic goals and being flexible will lead to a lifetime of exercise without any sweat!
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