Breakfast: The Most Important Meal of the Day
I know you have heard this over and over again, but breakfast really is the most important meal of the day. You may think you are cutting calories by skipping breakfast, but rather you are depriving your body of what it needs to get your day started. According to cnn.com, breakfast refuels your body and jump-starts your metabolism. If you do not eat breakfast, the body goes into starvation mode and slows down the metabolism, which is not desirable for any of us.
Also, by eating breakfast you are most likely preventing a mid-morning snack that could result in the binge eating of fats and sweets to satisfy your body. A friend once told me that if you eat breakfast within the first hour of waking up you are less likely to consume large portion meals later in the day. I have stuck by that rule and it has definitely worked for me. I have more energy throughout the day and I do not eat those huge lunches I used to. I made the conscious decision to start eating breakfast and I saw results; I lost 10 pounds. Think about it…. if you can eat food (breakfast) and lose weight, why not?
Healthy breakfast items include:
- whole grain cereal and skim milk
- low-fat and non-fat yogurt
- a whole grain bagel with natural peanut butter
- eggs beaters or egg whites
- oatmeal
- fruit
My favorite breakfast meal is Quaker Weight Control Oatmeal, sliced banana and a glass of skim milk. This particular oatmeal contains 3 grams of fat, 6 grams of fiber, 7 grams of protein, 2 servings of whole grains and only 160 calories. Fiber and protein make you feel fuller for longer so oatmeal is always a smart choice.
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Brain Candy: Walnuts
Walnuts have not only been called “brain foods” because of their brain-like appearance, but also because they contain high amounts of omega-3 fats. According to the World’s Healthiest Foods, your brain is more than 60 percent structural fat and for your brain cells to function properly, this structural fat needs to primarily come from the omega-3 fats found in walnuts, flaxseed and cold-water fish.
Walnuts also help lower your “bad” cholesterol while preserving levels of “good” cholesterol ,” which in turn can lead to a healthier heart. According to the Food and Drug Administration, “Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease.
Add walnuts to a spring mix salad for health benefits and a nice crunchy, texture. Or if you have more time and incredients, try this recipe from Rachel Ray.
Roasted Garlic, Feta and Walnut Dip, Toasted Flat Bread
1 medium bulb garlic, end cut off, 1 clove reserved
1 tablespoon extra-virgin olive oil, plus some for drizzling
1 cup walnut halves, toasted
1 1/2 cups feta cheese, crumbles
1/2 cup milk
1 teaspoon dried oregano
1/4 cup flat-leaf parsley, a handful of leaves
Freshly ground black pepper
1/2 teaspoon crushed red pepper flakes
1 large clove garlic, reserved from above, cracked away from skin
4 flat breads or pitas, cut into wedges and toasted
Preheat oven or toaster oven to highest setting. Pour oil over cut side of garlic bulb and rub into skin. Double wrap garlic in foil and roast 20 to 25 minutes in toaster oven or hot conventional oven.Combine walnuts, feta, milk, oregano, parsley, black pepper, red pepper and garlic clove in food processor and pulse process until spread is smooth. Scrape spread into serving dish with spatula. Drizzle dip with extra-virgin olive oil and serve.
When you remove garlic from the oven, turn heat off. Arrange triangles of cut pita or flat brad on a small tray or cookie sheet. Place bread into the hot toaster oven or conventional oven. The bread will be warmed through and lightly toasted in 5 minutes.
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I Love SMG.
“Look, it’s crazy for people to try to be as thin as we are. We have personal trainers and personal chefs. It’s our job to look this way.”
Thank you Sarah, ever so much, for telling the truth. So next time you’re tempted to buy that magazine promising to reveal “celebrity dieting tips” (and trust me, we all are), remember that they have professionals keeping them that thin. Concentrating on keeping your body healthy and active will keep you happy, and may just prevent you from going crazy.
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Stability Balls 101
Stability balls…you know they’re good for core training, but how do they work? How do you know what size to buy? What kind of exercises can you do on them? An article from MSN’s Ask the Experts can give you some answers.
The unsteadyness of a stability ball can increase the level of difficulty in your everyday workout. Sitting or lying on the unstable surface engages core ab, leg and back muscles that you use to keep yourself stable while performing your exercise. Also, the slope of the ball allows you to have a wider range of motion.
The size of a ball could be difficult for a beginner to determine. Usually the rule goes, the smaller you are then the smaller the ball should be, but if you are just starting out choosing the next size down will make the exercises a bit easier. Check out this chart provided by Martica Heaner:
|
What size your ball should be:
Your Height Ball Size Less than 5′2″ 45 cm 5′2 to 5′7″ 55 cm 5′8″ to 6′ 65 cm 6′ + 75 cm |
Heaner also suggests to do traditional isometric core strength exercises (such as the plank-holding a push-up position and holding it for 5 to 30 seconds) before you even start working out on the ball. She stresses caution when doing ab work on the ball because if your abs aren’t strong enough for the extra challenge you may overstress your spinal discs.
Finally, once you are ready for some stability ball action, try some simple exercises first. Work on some arm exercises like bicep curls or overhead presses while sitting on the stability ball. Just remember to take it slow and have fun!
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Ladies…. Strength Training is For You Too
Yes, most areas of gyms dedicated to strenth training are swamped with men, but ladies don’t let that stop you. Perhaps you are intimidated by the male weight lifters and do not feel comfortable with the idea of lifting weights.
Most women still do not participate in strength training activities, however, women can benefit both physiologically and psychologically from strength training. Strength training has been found to increase muscular strength and lean body mass, improve self-esteem and body image, alleviate anxiety and enhance the ability to perform every day activities among young women.
According to the Fitness Products Council, “it appears that women, particularly younger women, are not engaging in physical activity or strength training which has shown to be beneficial across the life span”. In fact, building bone mass and strength when younger may be one of the best preventions of osteoporosis later in life. According to healthywomen.org, women are four times more likely than men to develop osteoporosis. Participating in weight training and boosting calcium intakes are excellent ways to strengthen your bones.
Calcium and Vitamin D strengthen bones as well. According to health.gov, sources of calcium and vitamin D include milk, cheese, yogurt, calcium-fortified orange juice, leafy green vegetables like spinach and kale, soy, oatmeal, fish and certain cereals. Sunlight is also a great source of Vitamin D so keep that in mind when you are enjoying these beautiful sunny days.
Rememeber ladies that exercise is essential for bone health and it helps to maintain muscle strength, increases coordination and balance and encourages healthy lifestyles. If you uncomfortable with the idea of strength training by yourself, buddy up with a friend or ask one of your meat head guy friends. Personal trainers are full of excellent information and advice so don’t be too shy to ask them for guidance.
I alternate days between cardio and weight lifting and trust me you will see results. So next time you are at the gym, take a day off from cardio and lift those weights!
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Spinning update
For those of you who read my post on spinning…I thought I would share this with you.
There is a national spinning day event on June 28, 2008. It takes place at Official Spinning® facilities across the nation. The event benefits numerous charities and seems like a lot of fun. Check out the website for more details.
Eat your bananas
My dad always told me bananas were the perfect fruit. He said they come in their own little package, you don’t need to wash them and they are delicious. Nutritional value didn’t matter to him, but it is something we should think about when choosing snacks to eat.
Bananas provide 602 mg of potassium, and many doctors recommend patients with low potassium eat more bananas. If you wake-up in the middle of the night with cramped muscles, or a “Charlie horse,” you may be suffering from lack of potassium.
An average size banana contains 23 percent of your daily intake of fiber and 33 percent of your daily intake of calcium. The fruit is also low in saturated fat and provides manganese, and vitamin B6. Check here for more nutrition facts on bananas.
Bananas are a quick, inexpensive snack to add to any breakfast, lunch or dinner. Try topping cereal with bananas or having a banana with a sandwich instead of potato chips. You can also blend a banana with yogurt and strawberries for a nutritious smoothie. For a sweet spin on the bananas, try this quick recipe.
Grilled Bananas: Courtesy of Elizabeth Karmel of “Cooking Live”
You need:
4 bananas
Cinnamon sugar
Cut bananas in half so that both halves have all the skin on. Cut the halves lengthwise (so the bananas are shaped like boats) and leave the skin on. Sprinkle with cinnamon sugar.
Place bananas cut side down for 1 to 3 minutes or until bananas have grill marks. Turn over and continue cooking until warmed through. When the banana skin starts to pull away from the fruit, they’re done. Eat right out of the skin while still warm.
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The low-down on spinning
I took my first spinning (cycle) class about three years ago and fell in love. For those of you who are not familiar with the cardiovascular exercise, spinning is an aerobic exercise that takes place on a specially designed stationary bicycle called a spinning bike. People usually spin in an exercise class where the instructor takes you through different positions, speeds and resistance intervals. Each person works at their own pace and controls their own workout.
Spinning burns serious calories (about 450 in 45 minutes) and offers an awesome aerobic workout that makes your heart pump fast. It also tones your quadriceps, gluets, and hips. An article in Shape magazine compared the benefits of running and spinning and San Diego fitness consultant Richard Cotton, M.A. said running puts more stress on your body (knee injuries, shin splints) than spinning.
If you are a member of a gym, they probably offer spinning classes, which I encourage you to try. Sometimes a spinning class is also combined with yoga or a sculpting class, which is also great for your body.
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“Life Doesn’t Begin 5 Pounds from Now” -Jessica Weiner
“Whether you’re a size 2, 12, or 22, it’s considered normal to hate your body. Society practically encourages it. But this discontent is really just a way of masking deeper issues, such as insecurity, low self-esteem, or a longing for love and acceptance. By focusing on what others tell you are your shortcomings, you miss countless opportunities to feel connected, sexy, and powerful.
Life Doesn’t Begin 5 Pounds from Now brings good news: By changing your thoughts, language, and actions, you can truly begin to love and appreciate your body today. In this book, acclaimed author and motivational speaker Jessica Weiner (who by the way has been on the Today Show, Tyra Banks Show, Oprah Winfrey and much more) provides real solutions to real problems and helps women everywhere begin to decode the Language of Fat while discovering how to feel good in the here and now…”
This is what The College Skinny is ALL ABOUT. So I wanted to share this book with you. It’s called Life Doesn’t Start 5 Pounds from Now by Jessica Weiner. Pick it up at any bookstore. It looks like this : 
I have a copy too if anyone wants to borrow it. Hope this helps…because everyone really is BEAUTIFUL no matter what inside and outside…you just need to start believing it for yourself 
& I truly believe this book will help.
…Check out more about Jess Weiner at her very own homepage. I interned in New York City last summer at The Brooks Group and she was one of our clients. I can’t tell you how cool and confident she is…definitely a great role model for young women.
-Carrie
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Is your lifestyle healthy?
See what Health Magazine has to say…
This article makes a great point, “People get too hung up on sticking to the exact details of a diet or finding the right one.” Especially college students who go on spring break or are getting ready for that graduation dress attempt these fad diets that only allow liquids or low-carb foods. It’s not realistic!! You will fail, or if you don’t, you will end up right back to where you started sooner or later! There’s no specific outline that you want to follow, you do need fat at some point, but if your main diet is filled with fresh fruit, raw veggies, and whole grains, with cheat snacks here & there…you’ll be perfect; glowing, healthy & feeling fabulous.
-Carrie
Giving YOU the SKINNY on health & fitness…one post at at time
