Wednesday, April 30, 2008

The best produce by month

Welcome to the fresh produce season! Here’s a look at what’s coming fresh to you this summer.

April: Salad greens
Look for bright colored full strong leaves
Supplies vitamin A, folate and minerals such as magnesium and potassium.

May: Strawberries
Look for good red color and berries that are firm to the touch
Will help meet your vitamin C needs, and contains cancer-fighters.

June: Apricots
Look for rich orange color, ripe when slightly soft
Good for vitamin A, fiber and potassium.

July: White corn
Look for green husks and plump kernels
A good source for vitamin B, also thiamin and boots metabolism as well.


For more information on local farms and picking fresh produce, check out my post on supporting your local farmers markets.

Source: Runnerworld January 2008

Workouts for the anti-runner

Runners are a special breed of human. It takes a different kind of mindset to love treading in various weather or enjoying the less than exciting treadmill.

Not everyone can handle the lifestyle. Running is certainly not the easiest or more glamorous form of exercise to keep up with. A common phrase I hear amongst my non-fit peers is, ‘well I hate running’.

It’s true, running is one of the best cardio workouts, but there are others! This is for you running haters, fit and thin. Here are a few of my alternative ways to stay active:


Bike
(can burn 250-500 calories per 30 min)

Get yourself set up with a good bike this summer. You don’t have to go all out with the latest bells and whistles, quantity is more important than quality. Increase the amount of time you spend on your two wheeler to increase every day endurance. For beginners, find a comfortable pace and try bursts of increased speed.

Swim
(can burn up to 400 calories per 30 minutes)

Often used to cross-train by athletes, spending time in the pool is a great total body workout. The water takes stress of your joints which is good for any injury. The natural resistance of the water means that you’re still getting a workout playing pool basketball or playing Marco-Polo.

Rock climb
(up to 380 calories in 30 minutes)

If you’re alright with heights, and have a competitive drive, this is a great alternative for you. Especially fun in a group setting, rock climbing is a great quick workout. Spending 15 minutes trying to tackle an indoor wall is very satisfying. Plus the burn the day after will remind you of what a great time you had! If you can’t find a good cliff to hang out on or an indoor facility, take up the less intense counterpart- hiking.

Walking can be a cardio workout as well. Go hiking for the day, or challenge yourself to walk somewhere you would normally drive. Other activities like roller blading, jump rope, catch and playing tag will get you workout out without knowing.

What are some of your favorite anti-running workouts?

Tuesday, April 29, 2008

Tips for outdoor exercise

On Sunday I went out biking with my dad. We jumped on the local trail and stayed out for about two and a half hours. It was a bit longer than my latest rides and totaled in at about 30 miles once we finished.

I wasn’t as prepared for the ride as I could have been, strength wise and equipment wise as well. My lack of preparation inspired me to put together a post on the topic. No matter what your activities are this spring, it’s important to get ready well.

The weather on my ride was a little unpredictable. I started off with a pull-over on, which gave me some options- wear the fleece pull over, don’t, or put it under my butt to keep the ride a bit more enjoyable.

My tip:
If you’re going to be out doors for an extended period of time, stock up on clothes! Check the weather report for the entire day, just in case your activity runs later. Prepare yourself for a little warmer, colder and wetter than the forecast calls for. Save your skin with sunscreen, even if temperatures aren’t souring, you can still get burned with partially cloudy skies.

Needless to say, my minimal supply of water didn’t last the difficult 2.5 hour trek. A water bottle is usually all I bring on a ride like that, which does me alright. Thankfully the sun wasn’t beating down, or else I would have guzzled my supply earlier on. I should have at least thrown an extra water bottle in the car for the ride home.

My tip:
Pack way more than you’ll need, no matter the weather. Your extra bottle could come in handy for a friend or be the water over your face you need at the end of a hot day.

Most of my ill preparations steamed from the fact that I didn’t want to carry a backpack with me. I did have a small fanny pack strapped onto my bike, which housed my cd player and cell phone in case of emergency. I should have thrown some Kleenex and a granola bar or two in there just for safe keeping.

My tip:
Buy yourself a sweet bag. Backpack, large purse or fanny pack, it doesn’t matter how silly you look with it on, as long as it gets the job done. Not all outdoor activities make it possible to tote a bag along side, but storing one near by, or keeping supplies in your car and looping back often is a good idea to keeping safe in all kinds of weather.

Also, with warm weather (here at least) approaching, check out my post from last summer on heat related injuries.

Monday, April 28, 2008

Ask A Pro: Dr. Larry McCleary

Dr. Larry McCleary is the former Chief of Pediatric Neurosurgery at Denver Children’s Hospital and author of The Brain Trust Program: A Scientifically Based Three-Part Plan to Improve Memory, Elevate Mood, Enhance Attention, Alleviate Migraine and Menopausal Symptoms, and Boost Mental Energy.

Through his work with children, he has studied the impact of food on the human brain.
Below is my interview with him, where he shares some of his work and recommendations for the best brain foods. For more information on Dr. McCleary or brain food, check out his site.

A Sizable Apple: With your studies in neurosurgery, what sorts of foods have you found to be the most beneficial to fighting neurological disease?

Dr. McCleary: I am a pediatric neurosurgeon. That means I do brain surgery in children. Many years ago I was looking for additional ways to help these kids recover better and faster from the serious brain problems they were experiencing. At the time, doctors were using sugar water IVs to provide support. I knew there had to be a better way to provide the brain all the nutrients it required. As a point of reference, the brain comprises 2.3% of the total body weight, yet consumes almost 25% of the energy. That means it is over 10 times as active as the rest of the cells in the body. It also lacks the ability to store any considerable supply of nutrients, so it must receive a continuous, high stream of nutrients to function optimally. Based on these observations, I began researching additional nutrient sources for my patients.

I should also add that although I worked with children, the same applies for adult brains and nutrient requirements. Just think of the aging or stressed brain as a sick brain. Whether young or old, sick brains have similar nutritional needs. I started providing essential fatty acids (such as exist in cold water fish body oil, or krill oil, amino acids (the building blocks of protein), high amounts of minerals and vitamins, and later on unique anti-oxidant formulations to diminish the damage caused by free-radicals that are generated during normal metabolic activity, and in higher amounts in sick brains.

I love spices because they also contain a broad range of anti-oxidants and healthy plant nutrients (called phyto-nutrients). They also are generally calorie free. At the top of the list are cinnamon, turmeric (the spice in curry and mustard), ginger, sage, rosemary, basil, cumin, coriander, clove, and related seasonings. So, spice up your diet for variety and healthy eating.

Nuts and seeds (almonds, pistachios, hazel nuts, cashews, brazil nuts, walnuts, etc., and pumpkin, flax, and sunflower seeds) are chocked full of healthy fats (mono and polyunsaturated fats), vitamins and minerals. They contain magnesium and potassium-both heart and brain-healthy nutrients.

Green tea and an occasional glass of red wine are also brain healthy. Coffee consumption, if you tolerate it, has been associated with lower risk for Alzheimer's disease and memory loss.

So, to summarize, the nutritional bottom line is to eat a broad range of colorful foods and spices and to avoid foods that contain empty calories such as trans-fats (partially hydrogenated vegetable oils), refined carbohydrates and starchy foods (bread, potatoes, pancakes, cookies, cakes, candies, etc), and go easy on artificial sweeteners. I also recommend the avoidance of MSG, the flavor enhancer found in many Chinese restaurant dishes. It tends to over stimulate the brain and harm nerve cell function.


ASA: How does what we eat affect our brain?

Dr. McCleary: We are what we eat. This is even more true for the brain because it is 60% fat and the fats we eat end up essentially unchanged in the very membranes that surround and affect the function of each nerve cell. Eat good fats and other nutritional raw materials and you and your brain will be happy!


ASA: What have you found about diets change as we age?

Dr. McCleary: The nutritional requirements are fairly similar regardless of age. What changes is the number of calories we eat as we age. In general, activity levels decline and with that is an associated fall in energy (food) requirements. This drop in intake makes it more difficult to maintain high essential nutrient consumption while calories are falling. That means vitamin levels fall, for example. So the choices and consumption of nutrient dense foods of the type we have discussed, at the exclusion of empty calorie foods, becomes more important as we age. A multi-vitamin and mineral supplement would be a good idea for everyone, but is essential as we age.

Friday, April 25, 2008

Healthy cheeses

Dairy is a notorious diet killer. Hefty whole milk made cheeses especially can tack on hidden calories to your meals.

Notorious for its high concentration of calcium, cheese also contains protein, phosphorus, zinc, vitamin A, riboflavin and vitamin B12.

“Nutrition Action” a healthy mini magazine that made its way to my home this month, included an extensive guide to picking the best cheese for your figure. The magazine ranked cheeses in seven categories from least to most saturated fat, sodium and calories. Here are the top picks in each field:

Finding cheese that works with your diet is possible with a little label studying. Get the best bang for your buck and bring home a calcium rich cheese that’s low on the calories and saturated fat.

Daily Limits (for a 2,000 calorie diet): Saturated + Trans Fat: 20 grams. Sodium: 1,500 milligrams. Calcium Daily Value: 1,000 milligrams.

Thursday, April 24, 2008

Enjoying red meat

Heard enough of the term ‘lean meat’? Recently doctors and nutritionists have been on our case to lay off the steak and hamburger for lighter and whiter options.

Why is white meat such a superior choice?

Marie Watson’s “White Meat or Red Meat” article does a great job at breaking down some of the misconceptions between eating red and white meat.

Watson says higher cholesterol content in red meat, a discovery made in the last two decades, has lead doctors and nutritionists to encourage limited consumption of red meat, substituting with more lean meat like poultry and fish.

Even pork, claimed as ‘the other white meat’ should be scrutinized for its higher fat content. Recently, turkey substitutes have become very popular. Ground turkey has become a substitute for ground beef, to turkey sausages and turkey bacon. Changing some of your regular chili and sloppy Joe recipes can benefit you and your family.

Between the red and white meat debate, keep savvy to lean meat options. Lean meats are high in protein, rich in iron and contain B-12 vitamins (which help with healthy nerve cells and red blood cells). Lean meats include white meat, skinless chicken and turkey, to round or loin meats.

Top 3 tips to spotting lean meat:

  1. Look for labels with: ‘organic’, ‘hormone-free’, ‘antibiotic-free’, ‘free-range’, ‘grass-fed’, or ‘wild’
  2. Pick poultry with USDA Select grading of A & B
  3. Cut skin off poultry before cooking or eating it

Understanding recommendations from your doctors is key to keeping up with healthy trends. Ask your doctor or do your research when new practices come about. For more information on lean meats, check out these great sites:

http://www.med.umich.edu/umim/clinical/pyramid/meats.htm

http://www.mypyramid.gov/pyramid/meat.html

Wednesday, April 23, 2008

Review on negative calorie foods & bread and oil appetite suppresser

My post earlier this month on negative calorie foods created a mini buzz about the truth in negative calorie fruits, which are known to be higher in sugar.

Claudia Meydrech, a certified nutritionist and blogger kindly answered this one for me and I wanted to pass it along with my readers:

“It's not so much the amount of sugar that is in the fruit, it is what it does once it is in the body. Though I have not seen any studies cited, and am not certain many have been done, I know that those who encourage negative calorie dieting state that these fruits and vegetables stimulate the body to produce certain digestive enzymes. This increases metabolism, and increased metabolism burns calories. In the case of negative calorie fruits and vegetables, more calories than the fruit/vegetable itself contains, even those that contain sugars.

Another thing to know about fruit-based sugars that is not related to the topic, they are not used in the body as quickly as refined sugars, causing the sugar highs and lows that are so hard on the pancreas.”

Another post from early April looked at the possible appetite suppression from a tablespoon of oil and a slice of whole wheat, whole grained bread.

Gay Riley, a certified clinical nutritionist and writer gave me some feedback on this one as well:

“Fat satiates and stays in the stomach longer, and the bread fills you up. I believe the protocol was 2 tsp olive oil (90 calories) plus a piece of wheat bread 110-180 calories. A good snack but high calorie for most. I will go for the theory that you will eat less dinner 20 minutes later if it is controlled portions. Basically it takes 20 minutes to get the CCK signal to the brain from the stomach via the vagus nerve that it is full or satisfied. Put simply. So if the theory is fullness and fat, then a salad with olive oil might do it as well. Just wait 20 minutes before you eat your meal. Olive oil is definitely a good thing all around but calorically it needs to be controlled for the benefits rather than the repercussions.”

If you have questions about anything posted on A Sizable Apple, email me at asizableapple@gmail.com and I’ll send them along to our in house nutritionists- Claudia and Gay for review.

Tuesday, April 22, 2008

Zoo-de-mack training diaries

Two weeks ago I updated about the bike trip me and my family were preparing for. My previous post was corrected by the lovely folks hosting the event about the logestics of Zoo-de-mack.


"
Zoo-de-Mackinac isn’t a race but a huge group ride. You will still need to train for some of those killer climbs the first half of the ride, not to mention training your butt for 51 miles on a bike seat”

- Sarah @ Zoo-de-Mack

I promised I would update with a three part diary from myself, my sister and my mom and how our training varies. Our trip is less than a month away!

My sister in Chicago is getting ready for our ride without a bike. Hers has already made its way up north and is being stored near the beginning of the race. Here’s my sister’s update on her training!:

I have to admit that I'm pretty nervous for the bike trip. It's just over a month away, and I don't really feel that prepared. I haven't ridden by bike in almost two years, and unfortunately, I don't have it here with me, so I can't use it to train at all. So that's problem number one: I hope I don't have any mechanical issues with the bike, and I'm also going to have to get used to riding my own bike again!

I work out between five and seven days per week, so in general, I think I'm in pretty decent shape. During the work week, I go to the gym during my lunch hour, which gives me enough time to work out for a half-hour. I usually run during this time, since running is lately my favorite form of exercise. In preparation for this trip, I've been biking sometimes, too. I've also been biking for longer time periods on the weekends, when I have more time (between an hour and an hour and a half).

The problem is that I just don't really enjoy riding on stationary bikes; I get bored easily, I guess! I also know that the bike trip is going to be several hours long, so I'm not sure how much my short rides are really preparing me. My dad, who participated in the bike trip a couple years ago, assures me that it's really not that hard. He says the course is relatively flat, which makes me feel better since I hate hills (and who doesn't?!).

Overall, though, despite my nervousness, I'm really looking forward to the trip. Northern Michigan is one of my favorite places in the world, and I'm excited to spend time with my family, too. We haven't been on a vacation "up north" in several years, so it should be fun to have a mini-reunion. And like I said, even though I haven't been biking as much as I probably should, I at least make sure to work out almost every day, and I make an effort to eat healthy, stay hydrated, and get a lot of sleep. Wish me luck!

My mom is a fitness freak. Between work and taking care of a family, she uses her workout time to get away and unwind. She’s an avid runner who also enjoys other forms of exercise, yet hasn’t been on a bike in quite awhile. Here’s a look at my mom is handling bike training:

Tuesday, April 8, 2008
First day out. Asked a friend of mine who is big into cycling for some training advice. He provided me with a looped route that took a little over 45 minutes to accomplish. Probably about right for my maiden training voyage. He said I would “use the gears like crazy” and he didn’t lie. He also advised to “avoid coasting” on the downhill. I suspect the point was to use my legs as much as possible in order to get them into shape, but it’s pretty difficult not to coast on a downhill in which I’m already in the most difficult gear and my legs are having difficulty keeping up with the speed at which the wheels are flying. Conversely, I’m going to have to ask him if getting out of the saddle is permissible on the uphill.

Forced to venture out during rush hour. Not optimum, but what’s a working girl to do? Riding before work in the morning is not an option because it would be dark. Bad enough I run twice a week well before dawn but going out on a bike would be even more reckless. Ran 5 miles this morning. I’ll probably sleep well tonight! Wore my heart rate monitor for the ride and burned 171 calories. Not bad. But, I digress. It’s spring in Michigan and potholes abound making the ride a bit treacherous in a couple of spots. Not to mention the drivers who don’t share the road well.

Speaking of workouts, I’m going to have to make some sacrifices to fit in this bike training. Gave up plyometrics today. I can live with that because it’s WAY challenging. Also going to skip 1 day of yoga, which I can also live with because I do that twice a week. I will, however, be VERY sad about having to forego my ONE day a week in the pool. I’m able to get in the water 4 days a week in the summer, but during the winter months, it’s down to only once a week.

HIGHLIGHT: Saw an egret in a marsh!

Thursday, April 10, 2008
Cold and rainy – couldn’t get out on the bike. MAD! Took to the yoga mat in keeping with my regular routine. It had better not rain on Saturday!

Saturday, April 12, 2008
Cold and rainy AGAIN – no ride. MAD! On the “up” side, I was able to get to the pool. Woo hoo! Yoga too.

Tuesday, April 15, 2008
Another good outing. Weather very nice. Rode a little extra since I had the time. Rode what must have been within somewhat close proximity to some greaseball, trans fat-laden restaurant. What a stench (oil that’s used over and over and over and over again). Made me nauseous for a minute. And to think people eat that crap. I used to eat that crap. BLECH!

HIGHLIGHT: Saw a heron in the marsh this time. Always a good omen.

And finally, my quick update on my recent training:

I’ve just started finals week at my school. Needless to say, with all of my non-school related projects (A Sizable Apple!) and preparing for finals, I’ve been a little stressed and a little busy as well. Thankfully I have great roommates that enjoy blowing off steam in great ways. Last week I went on an hour long ride and did some good exploring of the west Michigan area. Only down side was the road kill and abundance of farms. Dead animals up close are not pleasant and the lingering smell of manure in the air isn’t my favorite, but hey I’m just a city girl at heart.

On the days I’m not able to get out on my bike, I’ve been trying to get out running, or at least going for a walk. Saturday I went mountain climbing on the indoor facility on campus. Hadn’t done that in a few years and although it was a little scary, it was a great challenge and just got me more excited for that great sore feeling that reminds you how hard you worked the day before.

I’ve been on my bike a few more times this week with my roommates. Although none of them are into the long rides like me, I was able to coax one of them and we stayed out for an hour completing about a 10 mile loop. I hope to get out again today since I have a break in my schedule. My rides haven’t been anywhere close to the Zoo-de-Mack 50, but going regularly will help a lot.

Biking is one of my favorite forms of exercise, especially when the weather is nice. It's much easier to go on a ride than it is for me to go running. I can last longer on my bike and with changing gears, each course can vary in difficulty which provides some good variation on the same land. More so, biking is a little more exciting since you're moving at a faster pace than a run, and good for a group activity as well.


Monday, April 21, 2008

How to get serious about fitness

For most women, getting in shape is an off and on project. It’s hard to keep on track with everything else life throws at us. Yo-yo dieting and exercising are sadly a way of life for too many women.

How do you stay on track and meet your goals? Everyone is different and will experience success in different ways. I’ve collected my 4 favorite tips to help readers make realistic adjustments.


  1. Get real

There’s no way you’ll succeed with fitness if you let it consume you. Watch out for some signs that you’re working too hard: constantly weighing yourself, being critical of every change in your figure, dedicating all your time to dieting and slaving away at the gym. These tasks are ok to practice in moderation, but not to practice regularly. Don’t let your fitness goals outweigh your life.

Find moderation in a new routine by slowly implementing it into your life. Starting strong into any new program is going to shock your body, and decreases the odds you’ll be able to keep up over time. Your body will need days of rest (which it usually tells you) and needs to be eased in to new routines. Work new changes into your lifestyle where you know they’ll fit- going to the gym on your lunch break, preparing breakfast and lunch for tomorrow the night before.

  1. Share your goals

Tell your friends and family what your plans are. You may fear talking about your goals in case you don’t meet them, but this strategy empowers you to quit without repercussions.

Brining those who care about you in on your mission holds you accountable for your goals. More so, good friends will act as a safety net, pushing you to get back on track when you falter and commending you for reaching milestones. Your goals may also be the inspiring push a relative needs to get going with their goals as well.

  1. Admit imperfections quickly

No one is perfect. Even all star athletes can’t keep to their recommended diets and miss a workout from time to time. Giving in to cravings is ok now and then and missing a workout won’t ruin your goals.

Also, accept help where it’s available! If you’re new to the gym, get a friend to show you around or hire a personal trainer for the day to set you up with a program. For nutrition help, head to your doctor or a nutritionist for advice on how to balance your diet. If creativity is an issue with keeping workouts fun and altering dinner options, subscribe to a health and fitness blog (A Sizable Apple is a great one!), or health magazines for other options.

  1. Chart and reward

Keep track of your progress! When you have a bad day, it will help you to see how far you’ve come (or even how much farther you have to go). Likewise, when you have a really good day and feel invincible, consult your chart to remind yourself not every day is so fabulous. The more dedication you can put into tracking your progress the more likely you are to keep up.

When rewarding, treat yourself to something you love. I’m not talking about a trip to Dairy Queen when you shed that first five pounds. Learn to love new things that promote continuing on your healthy track. Be it new running shoes, a yoga mat, or splurging on some more expensive fruits and vegetables for dinner. Keeping these treats in mind will inspire you to work a little harder on the less than motivating days.

Staying fit is a lifetime project. The ultimate key to meeting weight loss, fitness and nutrition goals is with research and repetition. Make your time at the gym count by doing exercises that will benefit your body, and relearn what you know about grocery shopping, cooking and eating. Practicing continual balance will make your goals more like habits.

What are your fitness goals? What aspects of your nutrition do you need to work on?

Friday, April 18, 2008

Ask a pro: Marissa Schiesser

‘Ask a pro’ is a special A Sizable Apple feature geared to bring quality information to readers through professionals in the health and nutrition field.

Marissa Schiesser is a Certified Nutritional Practitioner in Canada. Her site, ‘A Healthier Me has information for workshops; recipes and free stuff aiming at helping women feel better and get in shape.

A Sizable Apple: Can you tell me about yourself and your practice?

Marissa: I have a passion for teaching busy people the nutrition and lifestyle know how and the mindset to reach their health goals. I like to make it easy and simple by creating new positive and healthy habits that simply cause the old habits that are no longer serving you to slide away. There is a misconception that [meeting nutrition goals] has to be complicated, painful and hard. I don't believe in no pain, no gain. Life is about joy, not pain. It brings me joy to see the delight and progress that my clients go through. This is not to say that they don't put in any effort, they do have to work on it. There is no magic bullet, believe me I have searched for it and been disappointed many times. To have real change requires commitment and effort. This can come in the form of joy though and that is where I come in with support knowledge and understanding.

ASA: Explain the 'A Healthier Me' system?

Marissa: The Healthier Me System™ is what I developed and use with each of my clients to help them achieve their goals. It has been the secret to creating lasting changes for me and my clients. By working through each of these steps, over several months, you will achieve more energy, less stress, a stronger sense of yourself and an understanding of what makes your body healthy. I want to help you get inner calm, joy and health. These are the things that I have found to be vital to reaching and staying with your health goals.

      1. Make your health and wellness a priority.

      2. Eat and live mindfully.

      3. Support your body and balance your hormones.

      4. Get the stress out and the cravings that go with it.

      5. Learn how to shop for quality foods.

      6. Get emotional support.

      7. Feed your mind as well as your body.

      8. Cleanse your body and mind.

      9. Create a healthy home and work environment.

      10. Maintain a simple program for a healthy life.

ASA: What are some of the most common issues clients come to you with, and what are some solutions you offer?

Marissa: Most of my clients are busy women with not a lot of time for themselves. They almost always have some form of PMS, have digestive complaints, cravings and high stress. I walk them through and give them support by strengthening their bodies first and then cleansing out the stuff that is making them feel bad, I end with a supportive maintenance program that empowers them and makes them independent and in control of their health. When the body is supported with the nutrients it needs it does not scream out for more and it provides balance in the mind.

ASA: I like A Sizable Apple readers to understand what the nutrition and fitness routines of pros are, can you share your typical workout routine and also nutritional habits with my readers?

Marissa: I love to let others know what I am doing because it helps to motivate them and know what is possible. My routine is ever changing as I learn and progress and as my mood and interests change. At the moment I get 30-60 minutes of exercise every day. This is usually in the form of hiking through the woods behind my house. I also do a bit of yoga and qi gong to keep the energy flowing and my muscles stretched and limber. When it starts to get dry and sunny I will be out a bit more doing some rock climbing and biking; nothing crazy though. I also make sure that I have time every day to sit and let my mind be present and get myself grounded with meditation. Meditation also comes while I am hiking in the forest; you don't have to sit and be quiet and still for meditation, you just have to be present.

As for my nutrition, I start every day with a big glass of water, sometimes with lemon, to flush out my system and to wake it up. I then have a cup of herb tea followed by breakfast, which varies. Right now I am eating soaked muesli. I drink a lot of water and herbal tea throughout the day. I have some sort of snack in the morning, usually fruit or a granola bar/cookie I made. For lunch I have leftovers or eggs with a green veggie and toast or salad with beans or goat feta. I get as many veggies in as I can both raw and cooked. I will have another snack in the afternoon and then for dinner I have veggies, a grain, sometimes beans or meat or goat cheese. You can see some of the meals I make on my blog.
It really varies and I like to be creative with cooking.

ASA: What kind of tips do you have for busy women who are looking at easy to manage tips to starting the process of getting into shape?

Marissa: 3 quick tips to bring greater ease and health to your life are:

Eat food in its whole and unprocessed for as much as possible. Have vegetables or fruit with every meal and add fiber to your meals in the form of whole grains, nuts and seeds. Try new whole foods such as quinoa, flax seeds and rappini. If you are not sure how to cook them and want inspiration take a look at my recipes.

Drink water. I know this is obvious but it doesn't always happen. Dehydration is the biggest cause of cravings. If you are craving something sweet or carb filled and you know that you should not be hungry have a glass of water. The craving will usually subside. Caffeine is something that is very dehydrating and causes stress in the body. If you are not ready to let go of it yet please drink 2 extra glasses of water for every cup of coffee.

The biggest factor to not being healthy or not being able to reach your goals is stress. Stress will stop you every time; it will create cravings, blood sugar ups and downs, weight gain and more. Stress is our reaction to a situation and we can change that reaction. Start by remembering to breathe and take a step back before reacting. Oxygen will immediately calm your body.

ASA: What are common misconceptions you see of women trying to get healthy? What solutions do you have for those misconceptions?

Marissa: Searching for one solution that covers it all and cures all. There are so many diets and solutions out there that claim to fix all of your problems it can be overwhelming. The biggest thing to realize is that we are all different, our biochemistry is different and therefore our needs are different. The biggest thing you can do is to learn how to read your own internal "GPS" system, it will guide you and always let you know what is best for you. Just because something worked incredibly for your friend doesn't mean it will for you.

You can learn how to listen to your body and follow it, that is something I work with my clients on. If you would like to get started please take a look at my upcoming phone workshops.

Thanks so much for sharing this information and all the great info that you give to your readers. I would like to offer your readers a FREE download of my past workshop Eat Well on the Go. You can get it here
(download click the download button or right click and save).

Thursday, April 17, 2008

How to save money grocery shopping

Saving greens on your favorite greens, I say! I can't help but share an old email I received on '32 ways to save when grocery shopping'. Not all of the suggestions were good ones, and a few are tried and true, or sort of fall under the 'duh I knew that' category. But hey, a few were worth repeating-

"Trim your food bill by as much as 19 percent simply by shopping at a couple different stores."

Going to different stores can be helpful on your wallet. Specialty fruit and vegetable stands and farmers markets are prone to slash prices since you’re cutting the middle delivery man.

"Don't crisis cook- shopping after work for the day's dinner gets expensive. Plan a weekly menu before shopping and watch your grocery bill shrink."

This advice goes with one of my favorites- don’t shop on an empty stomach. At the end of the day, you’re ready to crash, and eat! If you’re heading to pick up supplies for dinner after work, you’re going to be in a tired rush to get home. Prepare dinners ahead of time with frozen meals from another night, or at least an idea of what to make.

“The highest markup items on the shelves are at about chest level. Reach up or kneel down to select cheaper house or generic brands.”

Anyone remember the commercial for the bagged cereal brand that had a man shopping in a squat-walk motion? Shop from a distance if you’re able to! Stand against the other shelve so you can see the prices on all levels.

“Clip coupons.”

From magazines and newspapers, to in-store coupon displays can spark ideas for meals and tiny savings that can add up big. Log on to your supermarket’s website and even the sites of your favorite products for printable coupons as well.

“Avoid purchasing non-grocery items, such as painkillers, contact lens solution, ect., at a grocery store. You usually pay more.”

Keep drug store items, drug store purchases. Grocery stores love that you grab a refill on toothpaste and shampoo when you see it.

“Know when your store marks down goods that expire, like meat and bread. The deal: Use them that night or freeze them.”

Get on track with your grocery store’s restocking hours. Pick up on otherwise splurges a couple dollars off.

Picking up on the small cents off will benefit you in the end. Shopping smart increases your awareness in the grocery store which will keep you fit as well.

Reference: Bankrate.com

Wednesday, April 16, 2008

Support local farms buying fresh

Carmen over at the ELFF Diet has a great new post on her blog about supporting local farmers by joining Community Supported Agriculture.

Joining a CSA creates a partnership between you and local farms. After becoming financially invested in your local farms, they will in turn supports you with a weekly basket of produce.

“By making a financial commitment to a farm, people become 'members' (or 'shareholders,' or 'subscribers') of the CSA.”
- Carmen

Take advantage of fresh produce in your area! Poke around at the CSA site. Search for local farmers markets in your area, or make contact to get involved with the program.

Tuesday, April 15, 2008

Reaction: ‘Obesity is suicide’ campaign

I ran across the debate on Leslie’s blog, The Weighing Game at ivillage.com. These images, part of an advertising campaign by what I believe is a student, has sparked up controversy.

Can you really compare obesity to such a serious topic as suicide?

Personally, while I understand the underlying message, I don’t think of suicide and obesity in the same boat. Obesity is a slow killer, more comparable to smoking in my mind.

Suicide is a serious issue, and while obesity is too, I don’t agree with the comparison being made in the ads. The ads are shocking, creative, edgy, but in my opinion, slightly distasteful.

The mental illness associated with suicidal thoughts and behaviors is too distantly disconnected from the mental and emotional connections to overeating.

More so, I disagree with the cause behind the campaign promoting this message. Tiny print at the bottom of the ads reviles that this is for the Northern Bariatric Surgery Institute. Bariatric surgery is an option for obese individuals, but it’s not the only way to ‘save’ oneself from ‘suicide’.

What do you think about the ads? Is a message this sensitive necessary?

Monday, April 14, 2008

Homemade tips to mastering proper portions

When your eyes are hungry and your plates are big, you’re putting a big multiplier on portions.

I posted on portion control back in August, but with a topic so difficult for our super sized society to comprehend, it bares repeating.

Portion control comes in four levels: shopping, cooking, eating and mental/snacking.

Shopping:

The beginning to portion control starts in the grocery store. A Sizable Apple is stocked with tips on how to shop smart. The issue that many struggle with is the want to eat because it’s there. Don’t buy more than you need. Stock your house to survive for the week, and not the year.

If you’re into buying bulk, break it up and repackage it back home. Stock the remainder in the basement/garage/somewhere away from the kitchen! If you’re a snacker (or live with snackers) break open big boxes and separate them into smaller bags.

Yes, this takes some extra time, and an extra buck every now and then for zip lock bags (which you can reuse!) but small steps can make a difference.

Cooking:

This one took me a little while to master. Eating while you cook is a bad habit I’ve almost fully broken. Try not to wait until you’re starving to cook. You’ll make too much, and eat too much in the process. Make less instead of more. If the pasta is almost done and looks like it’s not enough for two, make a side dish of vegetables to go with it. Best advice- you can always make more, but you’d have to throw out, save, or eat the rest.

There are some great tools out there to help you manage your portions before you even sit down to eat. Although I couldn’t find it online, my mom has a great tool to measure serving sizes of pasta before you toss them into the pot. It’s a little plastic sheet with cut out holes for different serving sizes.

Eating:

Here’s where the trouble sets in, unless you’re paying attention! Using smaller plates or even eating out of a Tupperware can control your portions. Plate your food and put the rest away. Left-overs should go immediately to the fridge. If you’re really hungry and need more, you’ll have to go through heating up extra instead of subconsciously loading up your plate again or standing in front of the pot working on extra before it’s even left over.

If you’re serious about portion control, you can buy a food/calorie scale, or special dishware, shown also here, here and here.

These tools are great for someone looking to change their habits. The dishes with sizes on the bottom are especially helpful if you’re trying to alter the portions of children.

Saturday, April 12, 2008

Helping fight high cholesterol

I got a great message from someone at the Cheerios PR firm alerting me to a great new program.

Entering box top codes at cheerioscircleofhelpinghearts.com can help women get their cholesterol levels checked. For every code from specially marked boxes of Cheerios entered, $1 will be donated to WomenHeart to support women’s health education and provide cholesterol screenings for women in need.

“While heart disease ranked highest (38%) in terms of chief health concerns among women; only 50 percent of women have had their cholesterol level checked in the past year.”

- Cheerios campaign

Cheerios will donate up to $300,000 to WomenHeart, the nation’s only patient advocacy organization serving women with heart disease.

Even if high cholesterol isn't an issue for you, the Cheerios campaign gives you good reason to start protecting yourself early. If nothing else, the campaign puts you in power to helping change the lives of thousands of women. Entering the box top code online will take about a minute out of your day. Showing you promote good health in others will change your overall attention to health.

Friday, April 11, 2008

Are vitamins necessary?

The dietary supplement world is a billion dollar market. As the world slowly starts to become more health conscious, increasing sales in the supplement world follow. But what do you really need to stay healthy?

There's a great video on the ABCNews.com health section this morning, analyzing the benefit of vitamins.

From multivitamins, fish oil, calcium, to B vitamins, so many people are under the assumption that more is better, and attempt to protect themselves from illness in the future. However, supplements are expensive, and furthermore, the ABCNews video said manufacturers don't have to prove to consumers that their products work.

"Last year Americans spent $22.5 billion on dietary supplements hoping to buy into protection of a whole range of illnesses."
- ABCNews.com

A Harvard school of public health representative told ABCNews that a multivitamin should be enough for most people, and suggested only pairing that with a vitamin D supplement.

Cutting back on unnecessary supplements could save you around $1,000 a year, depending. With such a drastic swing of money back into your wallet, is splurging for unneeded vitamins necessary?

If you feel the need to go over and beyond a multi-vitamin, consult your doctor. One trip there to clear things up can put you on the right track to taking what you need, and put your wallet at ease.

What vitamins do you regularly take, and why?

Thursday, April 10, 2008

Organized races: Michigan biking

I promised yesterday to include everyone on the race I’m taking part in! At the end of May, my family and I will head to northern Michigan to participate in the 19th annual Zoo-De-Mack bike race.

My dad rode it a few years ago with a friend and suggested the whole family get on board this year. The ride spans 51 miles along Lake Michigan from Boyne Highlands to Mackinac City. Should be an absolute gorgeous ride assuming the weather holds.

For more information on the Zoo-De-Mack ride, visit their site.

This is the first bike race most of my family has participated in, and with ranging levels of biking skills, it’ll be nice to train together for this. To stress how great I think organized athletic events are, I’m going to keep A Sizable Apple readers up to date with my training, as well as my mom and sister’s.

My sister is bikeless until the race. She’s a young 20-something trying to juggle work with wedding plans. Her guest blog will detail how she manages all her other tasks with indoor training at the gym.

My mom is a baby boomer going on 30, and an avid runner just spreading her wings to the world of biking. Finding time to start a new habit on top of a career, dedication to a normal exercise routine, and keeping up with my high school aged brother will pose an interesting challenge.

They have both graciously agreed to log their training to share. Between our dramatically different lifestyles, I think all my readers will find someone to relate to. Keep checking A Sizable Apple for our occasional training logs and an post-race recap as well.

Wednesday, April 9, 2008

Organized opportunities in your area

Welcome all, to racing season. More like pre-race season, but nonetheless, spring, summer and fall is littered with organized races of every sort. For veterans, this is an exciting time to prepare for your favorite annual events, and hunt for some new ones.


From bike races, local 1-mile walks, to country-wide marathons, there are plenty of places to get involved.

Why should I go?
Organized races have tons of perks. They're a great way to get a group of friends or family members on board to training together. For the solo racer, they provide an opportunity to meet new people with similar interests, and see the talent range and involvement of your community.

Many races have a support or cause behind their name. For the cost of a few trips to McDonald's, you can instead spend your money to run in support of anything from breast cancer to global warming.

Also, these organized events give you a great reason to work towards a specific goal you can put on your calendar. Don't let the term 'race' fool you either; most community races (especially those for a cause) place more emphasis on your involvement than your clocked time. Whether your personal goal is to make it to race day, run the entire path, or to finish top in your age group, participation is key!

Where to find them?
Check local newspapers, gyms and sporting good stores. Smaller sporting goods stores especially are prone to posting bulletin boards with up and coming races, and even sponsor local running groups.

Runner's World
also has a great list of races across the United States, which means no matter where your summer vacation takes you, you can always find something! If you're looking for bike races, Bike Ride and USA Cycling have search bars for races and information on joining local clubs.

No matter your ability level, challenge yourself to get out to at least one race this summer,

Check back tomorrow for information on the race I'm currently preparing for!

Tuesday, April 8, 2008

Sports Drinks: Propel


I was recently contacted by the advertising folks at Propel to bring my readers on board their new campaign ‘How fit is your water?’ I’d seen their new commercials but not really paid them much mind, since I had always been a water girl in the gym anyway.

Did you know if you drank one of these other vitamin enhanced waters instead of Propel you would have to do 492 more sit ups, take 2,640 more steps or do 995 more jumps just to burn off the calories in that beverage?

- Propel Advertising

I decided to test it out anyway, and see how it held up to a good workout. I took a lemon flavored Propel with me on a good hour long bike ride last weekend. My first complaint was the bottle design. While working out, especially on the bike, unscrewing the lid and juggling both the bottle, top and bike all at the same time was challenging. I’d like to see a company promoting their product to a fitness geared group to throw me a little functionality in there as well.

Now, I tried the lemon flavor before boarding it on the bike to make sure I was actually gonna drink it. Sitting around with my roommates, I was pretty pleased with the taste. I imagined it was going to be a little more watered down tasting, especially since the clear liquid mimics water so well. My roommates all spouted out their favorite flavors (berry won). I asked the girls (all three are college athletes, mind you) where they typically drink Propel. They replied mostly in the summer to cool off, although none of them said they drink Propel while working out.

I could see why when I was on my bike ride. When I stopped for a drink (I figured out pretty quickly with traffic passing me, my Propel bottle was not going to be a solid drink on the go) I was pretty displeased with the taste. The lemon flavor was so sweet and sugary tasting, I contemplated ditching it completely and finding a drinking fountain to refill. I was concerned about my hands being sticky from the sugary drink (they wern't), and also turned off that I couldn't finish my ride by pouring a little stream down over my face like I would with a water bottle.

However, Propel is the grandchild of the Gatorade company, which boasts its ability to hydrate you better than water. Propel promises to ‘help hydrate and nourish the active body throughout the day’. I guess if I were to be hanging out all day throwing a Frisbee or going for a walk, I wouldn’t mind a Propel in hand.

If you’re typically a sports drink fan during heavy activity, Propel would be a good choice. It would also work wonders with keeping kids hydrated (or anyone who isn’t an avid water drinker). Their new campaign promotes low calories among other sports drinks. With 10 calories & 2 grams of sugar per 8 oz. bottle, they beat competition (vitamin water is about 40 & 13 for the same size). If you’re looking to cut calories in the gym, I’d suggest going the old fashion water route, since a regular sized 20 oz bottle of Propel will run you about 25 calories.

Check out their commercial here.

What do you normally drink during your workouts? What’s your favorite sports drink and when do you regularly drink it?

Monday, April 7, 2008

Eight glasses of water proved wrong

A recent study performed by two kidney specialists at the University of Pennsylvania searched through existing medical records to find no proof of the eight glasses a day advice.

The study combats the former belief that adults should consume eight, eight ounce glasses of water a day.

The doctors did find two smaller studies on water making you feel full to replace eating for dieters, however both studies disagreed.

“Stella Volpe, a nutritionists at the University of Pennsylvania School of Nursing says you get more than what you need from water, coffee, soda and soup. And she reminds people that 20 percent of their daily water is from solid food, much of which contains water.” – ABC article

The article was published on ABCnews.com, April 2 and combats decades of wide-spread beliefs on water consumption.

“Drink when you’re thirsty,” said Dr. Stanley Goldfarb, of the University of Pennsylvania. “That’s the way your body is designed.”

The study continued to find that on average (through drink and food consumption) women consume 11 glasses of water a day.

The study added drinking more during warm temperatures and while engaged in physical activity is still important, as both events dehydrate the body at a higher rate than normal.

Drinking eight glasses of water has never been my strong suit. Downing 64 ounces in a day (the equivalent of almost a full 2 liter for those who want a visual) is difficult to remember. When I did try to keep up with the eight glasses a day rule, I felt overly full with an ocean in my stomach, and uncomfortable for most of the day. No one could be happier about this realization than myself, no longer plagued by empty glasses reminding me of the six more I still had to go.

Reference: http://abcnews.go.com/Health/Story?id=4574553&page=2

Friday, April 4, 2008

Negative calorie foods


A symphony to the dieter’s ears! After hearing some myths about the magical negative calorie content of celery, I decided to do a little dig to see what other foods shared this quality.

Negative calorie foods are classified as foods (mostly fruits and vegetables) that burn more calories being digested than they contain as a whole. With that in mind, I wasn’t shocked crunchy water stick celery was such a familiar negative calorie find.

But,

We better stop here to debunk any brewing ideas for a fabulous new diet trend. Sticking to this regiment deprives your body of a huge class of nutrients. Also keep in mind women’s bodies need roughly 2,000 calories per day to stay healthy. Snapping celery sticks on your plate for dinner isn’t gonna cut it. However, there are some instances where this group shines-

Snacks, side dishes and desserts. For all your off meal time cravings, negative calorie foods are a positive choice. Even when an apple isn’t what you had in mind, make yourself up a fruit bowl and break out a few spoonfuls of peanut butter or salad dressings to dip in.

Although dips are usually higher in fat and calorie content, pairing it with a healthy choice is a good way to go about cravings. This alternative can accompany tons of heavy partners. If you’ve got a high calorie meal, use a negative calorie choice as a side dish to balance.

Negative calorie foods give some flexibility over the traditional eating routines. If you’re bored and can’t get the kitchen off your mind, you can feel ok about giving in if your choices are thoughtful.

Negative calorie vegetables: Asparagus, beet, broccoli, cabbage, carrot, cauliflower, celery, chili peppers, cucumber, endive, garden cress, garlic, green beans, lettuce, onion, papaya, radishes, spinach, turnip, zucchini

Negative calorie fruits: Apple, blueberries, cantaloupe, cranberries, grapefruit, lemon, mango, orange, pineapple, raspberries, strawberries, tangerine, watermelon

Thursday, April 3, 2008

Reality TV- I can make you thin

While doing homework and thinking up new blog posts, I mindlessly had the tv on in the background. I couldn’t help but be interested in TLC’s new show- “I can make you thin”.

The premise is that if you tune in weekly and listen to a slim man with an English accent help talk your weight down. Paul McKenna promises his 4 rules will help you loose all the weight you want.

He says by eating when you’re hungry, eating what you want, eating consciously and knowing when you’re full, you can reach success.

McKenna has a point- eating has become something we unconsciously do, like breathing and blinking. Paying more attention to how you’re cooking, and how you’re eating can definitely yield results.

While I applaud him for an approach unlike restrictive diets that often fail, I see some major flaws in his system. For one, in his first show, he mentions nothing about exercise. Eating well is one thing, but even those with the best nutritional habits, are unhealthy without making fitness a habit.

As I mentioned here, lack of physical activity proves to be more life threatening than obesity.

The idea behind McKenna’s show is equally as disappointing. As proven in the title, the program continues to put the emphasis on size, and getting thin, than it does being healthy. With so many media outlets circulating around slender women, McKenna’s approach seems to start off on the wrong foot by promoting an unhealthy outlook from the beginning.

Weight loss methods that focus their results around size and focus ideals around the body shapes of others are poor methods to make changes upon. I think it’s great McKenna can engage viewers and get them excited about weight loss with his charismatic approach, however I’m not sold.

What do you think? If you’ve seen the show, comment and share your thoughts. It’ll be interesting to see what else he preaches in the weeks ahead.