Thursday, January 28, 2010

y o g a !


Every Saturday morning Lululemon offers a free yoga class somewhere in San Diego. This Saturday, January 30 the class will be held at The Ideal Studio in downtown. The address is: 540 3rd Avenue (between Market and Island). It's a great, cute little studio and a great start to your Saturday!


honey-soy glazed salmon with spinach and peppers

enjoy this easy 400-calorie dinner, that only takes 20 minutes to prepare. this recipe makes 4 servings, so have a dinner party or save the leftovers for dinner all week!

honey-soy glazed salmon (with spinach and peppers) recipe:

ingredients:
  • 1 tablespoon honey
  • 3 teaspoons low-sodium soy sauce
  • 1 - 1 1/4.pound piece skinless salmon fillet, cut into 4 pieces
  • Kosher salt and black pepper, add to taste
  • 1 tablespoon canola oil
  • 1 red bell pepper, thinly sliced
  • 1 tablespoon chopped fresh ginger
  • 3 bunches spinach, or 12 cups spinach leaves
  • 1 tablespoon toasted sesame seeds

1. Heat broiler. In a small bowl, combine the honey and 1 teaspoon of the soy sauce.

2. Place the salmon on a foil-lined broiler-proof baking sheet and season with 1/2 teaspoon sale and 1/4 teaspoon pepper. Broil for 5 minutes. Spoon the honey mixture over the salmon and broil until the salmon is opaque throughout, 2-5 minutes more.

3. Meanwhile, heat the oil in a large skillet over medium-high heat. Add the bell pepper and cook, tossing occasionally, until just tender, 3-4 minutes; then stir in the ginger.

4. Add the spinach and 1/2 teaspoon salt and cook, tossing, until just wilted, 2-3 minutes. Add the remaining 2 teaspoons of soy sauce. Serve with the salmon and sprinkle with the sesame seeds.

Nutrition Facts: Per Serving: 321 calories; 15g fat (2g saturated fat); 90mg cholesterol; 725mg sodium; 36g protein; 10g carbohydrates; 6g sugar; 3g fiber; 4mg iron; 119mg calcium

Thursday, January 14, 2010

Cholesterol: Get low, get low, get low.

Lately, I've been asked about diets, menus, and foods that are good for lowering cholesterol. Obviously these queries have not been from my blog followers, but from other adults and family members. So I've been doing some research to find out what foods and diets are best for lowering cholesterol. If you want to keep your cholesterol low, or have been told by your doctor to watch your cholesterol, read on! The changes are pretty small and simple, so start today.


Fun Fact: Just one egg yolk has the entire recommended amount of cholesterol for one day. So be careful, and when having egg scrambles or dishes, stick to one yolk - or all egg whites.



The Basics: Your body does need a small amount of cholesterol to function properly. But because of too much cholesterol and saturated fat, most people aquire raised levels of LDL (bad) cholesterol. LDL cholesterol is what causes plaque to build up in the arteries, and can increase the risk of heart disease. The good news: There is such thing as "good" cholesterol (HDL) - which helps clear bad cholesterol from your blood. Your goal should be to lower LDL cholesterol and raise HDL cholesterol, primarily through your diet.



For heart health, look to the sea: Most heart healthy diets have fish on the menu twice a week.. Why? Fish is low in saturated fat and high in healthy omega-3 fatty acids. Fish may help lower cholesterol and slow down the growth of plaque in arteries. Go for salmon, trout, tuna, and sardines.. Mmmm..

Start your day the right way: A bowl of oatmeal or whole-grain cereal has benefits and fiber that last all day. The fiber and complex carbohydrates in whole grains help you feel fuller longer, so you'll be less tempted to overeat later in the day. They also help reduce "bad" cholesterol (LDL) and can be an important part of any weight loss plan. Other examples of whole grain snacks and foods are: wild rice, brown rice, barley, whole wheat flour, and popcorn.

Nuts about snacking?: Need a snack? A handful of nuts is a tasty treat that helps in lowering cholesterol. Nuts are high in monounsaturated fat, which lowers LDL "bad" cholesterol while leaving HDL "good" cholesterol intact. Several studies have shown that people who eat an ounce of nuts a day have a lower risk of heart disease. But be careful - nuts are high in fat and calories, so try to stick to just a handful.. And nuts covered in chocolate and sugar do not qualify. Sorry.





Thursday, January 7, 2010

Fish Buying Glossary


What is wild vs. farmed?? Get an explanation of what those buzzwords on the package really mean.


Wild: The word evokes lone fishermen in small boats. In reality, wild fish are often caught by big ships dragging large nets, lines, or dredges, which deplete fish populations and pick up unintended "by-catch," says Sheila Bowman, Seafood Watch outreach manager at the Monterey Bay Aquarium, in Monterey, California. In general, opt for U.S. farmed fish over wild.

Farmed: Many fish―like rainbow trout, striped bass, and shellfish―thrive in farms, where they are raised in underwater pens. But a few types―like Atlantic salmon and imported shrimp―are often raised with troubling practices. Because these varieties are carnivorous, they need to be fed great quantities of wild-caught fish, and that contributes to overfishing. In addition, they're crammed into small pens in huge numbers, increasing their risk for disease. Fisheries try to fight this risk by feeding the fish large doses of antibiotics, which linger in our water. At the market, go for wild salmon and American farmed shrimp.

Country of Origin: Federal law requires that fresh and frozen fish in stores be labeled with the place it was caught or processed. As a rule, "Made in the USA" is a good sign. "Our fisheries aren't perfect," says Tim Fitzgerald of Environmental Defense. "But we do have more safeguards in place than Asia or Latin America, where most of our other fish comes from."
" A good fish is a good friend."

How To: Do a Squat

How To: Do a Squat Real Simple

Follow this link for tips and instructions to get the most out of your squats. new year, new rear!

new year, new plan!



If you’re between 18 and 45 years of age and have an average level of fitness, this workout―designed by fitness expert Lana Titus―is for you.


Monday: Cardio
Do 30 minutes of cardio, whether it’s biking, walking, hiking, or running stairs. Try doing consecutive intervals—1 minute of walking, 1 minute of jogging, 1 minute of sprinting—to maximize your results in minimal time.


Tuesday: Arms
Bicep curls, 10 reps
Triceps kick-backs, 10 reps
Shoulder presses, 10 reps
Repeat this circuit two more times.


Wednesday: Abs and Obliques
Crunches, 20 reps
Bicycle crunches, 20 reps
Oblique crunches, 20 reps
Plank, hold for 30 seconds
Side plank, hold for 30 seconds on each side


Thursday: Lower Body
Walking lunges, 10 reps on each leg
Wall squat, hold for 30 seconds and build up to 1 minute as you feel more comfortable
Calf raises, 30 raises with both legs, then 15 on each leg
Jump squat, 10 reps
Repeat this circuit two more times.


Friday: Cardio
30 minutes of cardio of your choice See Monday for more details.


Saturday and Sunday
Rest.

Wednesday, December 16, 2009

The Nutrients You Need


A recent government report found that American's aren't getting enough calcium, fiber, magnesium, potassium, or vitamins A, C, and E. Here are the figures (as they pertain to women) and a little help interpreting them...

Calcium:
Recommendation: 1,000 milligrams a day
Benefits: bone health
Sources: dairy products; fish with bones; dark, leafy greens

Fiber:
Recommendation: 25 grams per day
Benefits: protects against coronary heart disease and reduces the risk of diabetes
Sources: fruits, vegetables, legumes, nuts, seeds, whole grains

Magnesium:
Recommendation: 310-320 milligrams per day
Benefits: helps maintain normal muscle and nerve function and develop and maintain bones
Sources: nuts, seeds, bran, halibut and other fish

Potassium:
Recommendation: 4,700 milligrams per day
Benefits: helps maintain healthy blood pressure and reduce the effects of salt; may reduce the risk of recurrent kidney stones and possibly decrease bone loss
Sources: potatoes, tomato paste and puree, white beans, yogurt, soybeans, and bananas

Vitamin A:
Recommendation: 2,310 international units per day
Benefits: important for vision, red blood cell production, embryonic development, and immune function
Sources: organ meats; orange vegetables; green, leafy vegetables

Vitamin C:
Recommendation: 75 milligrams a day
Benefits: acts as a disease-fighting antioxidant; may help to maintain a healthy immune system
Sources: fruits and vegetables, including citrus fruits, red and green peppers, kiwis, and guavas

Vitamin E:
Recommendation: 15 milligrams per day
Benefits: acts as a disease-fighting antioxidant; may support eye health
Sources: some ready-to-eat cereals, some oils, almonds, peanut butter