New Years Resolutions

The new year is approaching (4 more days left!?!) and as I prepare a class for cardiac rehab about weight loss I'm reminded about how many people try to start fresh in the new year.  This month has been a whirl wind for me.  I returned from Nepal the week before Christmas.  Fortunately my cookies were made and my presents were bought but between the jetlag and the return to work the only person I managed to cook for was a dear friend who lost her mom just 3 days before Christmas. I made her a chicken pot pie.  A good one with cream and butter that tasted like love and comfort.  And while I made it I laughed at how I couldn't help but "tweak" the recipe just a little.  Double the vegetables.  Add more nonfat milk, less cream.  White breast chicken meat only. Low sodium bouillon, no salt added despite the recipe calling for it.  It wasn't perfect.  Certainly not the healthiest thing I've made, but they loved it and that's what was important.  I feel all too often we try to make grand changes because we feel we have to change everything RIGHT NOW.  Why not ease into the new year by trying to make things just a little bit better?  Can you reduce the salt in that recipe just a little?  Change from 2% milk to 1%?  Change from white rice to brown rice?  Include just one more fruit or vegetable per day?  Little things add up.  They're accomplishable, sustainable and ultimately isn't that the goal?

Cardiac Rehab Corner 1

As a small portion of my real life job I work in Cardiac Rehab.  It's a nice break from the hospital and a chance to actually get to know people and feel like helping.  Recently I was asked to write a column for the newsletter. I thought I'd include it here.

 

With the days  turning colder, warm lunch and dinner options become more popular.  Heart healthy diet’s sodium restrictions make most soups out of the question.  Try this recipe from the American Heart Association as a hearty vegetarian lunch or dinner option.  Frozen mixed vegetables and low sodium broth and tomatoes keep the sodium low while the barley and kale boost the fiber to 5g per serving making this a good source of fiber.

 

Old Fashioned Vegetable Barley Soup

Serves 4  Serving Size 1 ¼ cup

Cooking spray

1 tsp olive oil

½ medium onion, chopped

½ medium stalk of celery, chopped

1 medium garlic clove, minced

14.5 oz canned, no salt added, diced tomatoes, undrained

1 ½ c frozen mixed vegetables

1 ½ cups low sodium vegetable both

1 c chopped kale

½ c water

¼ c uncooked, quick cooking barley

½ tsp dried basil, crumbled

½ tsp oregano, crumbled

1/8 tsp pepper

1 tbsp shredded or grated parmesan cheese PLUS

1 tsp shredded or grated Parmesan cheese

 

Lightly spray a large Dutch oven with cooking spray.  Add the oil, swirl to coat the bottom.  Cook the onion and celery over medium high heat until golden, about 3 minutes, stirring occasionally.  Add the garlic and cook for 10 seconds.  Stir in the remaining ingredients except the Parmesan.  Bring to boil over medium high heat.  Reduce the heat and simmer, covered, for 10-12 minutes, or until barley is cooked.  Ladle into soup bowls and sprinkle with Parmesan.

Calories: 129, Total Fat: 2g, Saturated fat: 0.5g, Cholesterol: 1mg, Sodium: 78mg, Carbohydrates: 24g, Fiber 5 g, Protein 6 g

Fundraising

I'm doing some shameless self promotion here. My last post mentioned that I'm training for a marathon with Team in Training and therefore raising money for blood cancer research and treatment. One way I'm going about this is surveysavvy.com I take surveys and earn money, plus if I refer others I get a portion of their surveys as well. Of you'd like to help me out link to them here: surveysavvy.com/?m=2659003 . I'm doing some reading up on sports nutrition so expect a post on that soon.

Running for a cause

I've taken some time off of blog writing for some personal reasons.  In the meantime I've signed up to run the Nike Women's marathon with the Leukemia and Lymphoma Society.  Team in Training is the largest endurance sports charity training program. Since 1988 Team in Training participants have raised over $1 billion to support blood cancer research and patient services. In exchange for coaching you through an endurance event you pledge to raise money for blood cancer research.  When I first signed up for Team in Training 5 years ago I didn't know how the disease would impact my family. I just wanted to run a marathon.  I ran two half marathons that years and raised $3,000+.  There are many benefits to training for an endurance event in connect with an organization such as Team in Training.  The coaching staff is incredible and there to answer your questions.  Local running stores have come out to discuss gear, tape running sessions so runner can review form and provide a discount to get you started off right.  On course knowing that there are other racers on your "team"  is an incredible mental boost.  And when you need It most as you are struggling up a hill or gasping on your last mile out comes coach to talk you through it.  Sports nutrition has always been an interest of mine so I'll add some handy tips as I study up on the subject.  Check out my fundraising page for updates and to leave your support: http://pages.teamintraining.org/SJ/nikesf13/shousman . I'm also partnering with Pampered Chef 10% of the total show earnings will go directly to the cause. 

To place an order, follow these directions:
1. Go to www. pamperedchef.biz/jessicamedina
2. Click on "Shop Online"
3. Type in "Sara" as the host and choose her name.
4. Start shopping! 
*You may have your items shipped to Sara (in Salinas) for a flat rate shipping of $5.25, or you can have them directly shipped to you for a rate based on how much you spend. Many thanks and much love to all of you.

Abs were made in the kitchen not in the gym

True but, that six pack isn't going to make itself. Exercise is incredibly important to a healthy life. From age 40 on we begin to lose 1 to 2% of our muscle every year so we tend to lose strength. Think about how critical strength is healthy aging. The more weight and strength you put on bone the more it grows. physical activity is a tremendous way to maintain bone strength additionally exercise helps lower anxiety and stress levels it's a good treatment for depression that helps you feel energized and pressure sleep also maybe one of the important thing for preventing dementia and Alzheimer's disease. Exercise is not a cure-all for weight loss, in order to lose weight you have to eat less and exercise more however there is something about physical activity that almost preferentially makes belly fat disappear that's why you may notice that your clothes fit differently but your scale hasn't changed.
Try to get 150 minutes week of brisk walking or if you like to run about 75 minutes per week on top of that try to do two days week of strength training in addition to that you should probably try to do some sort of stretching like yoga.
But if you're like me it's hard to fit it in. I try to workout in the morning because by the end of the day I just don't want to. And I've tried it all: set the alarm extra early, slept in my running clothes, called a buddy... And it's all failed. I gnash my teeth at running and strength training and have too short of an attention span for yoga and yet I do it. The first 5-10 minutes of running I make deals with myself: run to the tree, to the next bush then to the fence. But by the time I get halfway thru I'm ok, I'm warmed up and my endorphins are moving and then I struggle thru the required stretching. My body has a painful way of reminding when I'm not keeping up with my strength training. So I make it a priority and continually recommitted to my health and my body. So you can feel sore tomorrow or you can feel sorry tomorrow but only one of is going to get your those abs.

Breakfast: The Most Important Meal of the Day

Breakfast is one of the reasons I get out of bed in the morning. It is considered the most important meal of the day for many reasons.  People that eat breakfast are less likely to make poor choices throughout the day and more likely to eat fewer calories.  Like 27% of Americans I eat breakfast at my desk every morning so I'm constantly in search of good options.  Usually I go with 0% Greek yogurt, some dry oats and berries but, it's been cold lately and I wanted to try something new.  I chopped up an apple in small pieces and put them in a microwaveable, reusable container with a little water, cinnamon and nutmeg while I boiled some water on the stove.

I microwaved them for a minute, then added 3/4 cups of oatmeal and poured some hot water in. 

 I sealed the container and drove to work and TA DA! Breakfast

Snacks

Whenever I see someone leaving the snack aisle with an armful of processed, bagged junk I want to take their hand and lead them to the fruits and vegetables and say "no, dear these are for snacking on, not those. Those are for parties and once in a blue moon on a terrible Tuesday." The truth is for the most part we're not active enough or have high enough metabolisms to waste our calories on those type of foods. Let alone have the willpower to stick to the serving size. And the truth is if it's not in the house chances are you won't eat it. If you want a heathy, easy snack why not grab a few clementines or grapes? Looking for more protein? Try baby carrots and hummus or make your own trail mix with fresh berries and nuts. If you must have popcorn, pop your own using kernels. You don't need a popper just pour some in a paper bag or use a gladware with a pop on lid left cracked a little then experiment with your favorite seasonings as toppers. Popcorn itself is a low calorie food (30 calories for 1 cup!). And a word or protein bars for the most part these are candy bars. Stash one in your purse or car if you must for emergency snack situation (I have a lunch box in the car filled with single serve packages of nuts, craisins and ginger chews because I don't do hungry well). But unless you're running marathons and need to carry one with you to refuel at mile 10, stay away from this snacking don't. Snack smart! Stay out of the snack aisle, visit the fruits and vegetables, try some new things.