Great Recipe Resource

I was looking through my Prevention Magazine, and came across a great web link:

prevention.com/recipefinder

Scroll down the page a little way and click on the box that says "Dietary Needs." Choose from the categories that show up -- I chose the low calorie recipes for women (inactive, which had recipes with lower calorie counts), and the result was over 1000 recipes! I've already found a few that I'm planning to try.

Make the Switch for Healthier Recipes

How do you modify favorite family recipes so they're more in line with your healthy-eating plan? It's not as hard as you might think. The key is to incorporate healthier alternatives into your daily eating routine. And here's a tip: don't announce that you've made a change in what you're serving your family. As the well-known slogan goes -- just do it. Odds are they won't even notice. They may even like it better than the old way! 

The following suggestions will help you lower fat, salt, sugar and calories, as well as increase the fiber in your diet:

If your recipe calls for: all-purpose flour

Try substituting: whole-wheat flour for half of the called-for all-purpose flour in baked goods. Note: whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins.

- Instead of bacon, substitute Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham).

- Instead of butter, shortening or oil in baked goods, substitute applesauce or prune puree for half of the called-for butter, shortening or oil. Note: To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening.

- Instead of butter, margarine, shortening or oil to prevent sticking, substitute cooking spray.

- Instead of creamed soups, substitute fate-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents.

- Dry bread crumbs? Try rolled oats or crushed bran cereal. 

- Eggs? Try two egg whites or 1/4 cup egg substitute for each whole egg. 

- Enriched pasta? Whole wheat pasta.

- Evaporated milk? Evaporated skim milk.

- Fruit canned in heavy syrup? Fruit canned in its own juice or in water. Or, better yet, fresh or frozen fruit. 

- Fruit-flavored or fruit-on-the-bottom yogurt? Plain low- or non-fat yogurt with fresh (or frozen, thawed) fruit. Need a little sweetening? Add a touch of natural calorie free sweetener and a couple drops of vanilla.

- Cream cheese? Fat-free or low-fat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth. Note: I find the fat-free cream cheese rather tasteless, and much prefer the Neufchatel cheese (sold in the dairy case right there with the cream cheese). 

- Sour cream? Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt. 

- Ground beef? Extra-lean or lean ground beef, chicken or turkey breast (make sure no poultry skin has been added to the product).

- Iceberg lettuce? Mixed spring greens, arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress. Note: iceberg lettuce has virtually no nutritional value.

- Mayonnaise? Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise. 

- Meat as the main ingredient? Three times as many vegetables as the meat on pizzas on in casseroles, soups and stews.

- Oil-based marinades? Wine, balsamic vinegar, fruit juice or fat-free broth.

- Salad dressing? Fat-free or reduced-calorie dressing or flavored vinegars.

- Seasoning salt, such as garlic salt, celery salt or onion salt? Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped herbs or garlic, celery or onions. 

- Soy sauce? Sweet-and-sour sauce (but this can be high in sugar), hot mustard sauce, or low-sodium soy sauce. 

- Syrup? Pureed fruit, such as applesauce, berries, or low-calorie, sugar-free syrup.

- Table salt? Herbs, spices, fruit juices or salt-free seasoning mixes or herb blends.

- White bread? Whole-wheat bread.

- White rice? Brown rice, wild rice, bulgur or pearl barley.

- Whole milk? Reduced-fat or fat-free milk.

Information found at www.mayoclinic.com

The Herron Chronicles #4

Cardio-Respiratory Endurance

Activities that develop cardio-respiratory endurance contribute directly to weight loss. When done properly, they are very effective in burning calories and stored fat. To improve cardio-respiratory endurance, use activities that keep your heart rate elevated at a safe and appropriate level for a sustained period of time. Examples include walking, jogging, running, swimming, rowing, spinning, or bicycling. The key is duration rather than intensity, although intensity should be adjusted upward with increased fitness levels. Start slowly with an activity you enjoy, and gradually work up to a more intense pace and longer duration. 

When I began, I started walking and gradually increased my duration to about 45 - 50 minutes and about 3 miles per day, every day. Walk briskly at a fairly rapid pace -- do not "stroll." I suggest being able to count at least 120 paces per minute. As my fitness level improved, walking no longer was sufficient to elevate my heart rate, so I gradually incorporated some jogging, and then running. Eventually, I was running the entire distance, or more, that previously I had only walked. I used an outdoor track at a local school, an indoor track, and treadmills at the YMCA. Before joining the Y, I used the indoor track at Green High School, and ran laps until I was running 3 - 5 miles per day, five days per week. After I had run my laps, I ran up and down stairs several times. I also mixed in a variety of basic calisthenics, doing several sets of pushups, sit-ups, and other basic calisthenics in between laps around the track. 

You need to exercise at a level of intensity that allows you to achieve your target heart rate and maintain that rate for a period of time. Target heart rate is that heart rate at which the body reaches 65 - 85% of its maximum capacity during strenuous exercise. Work carefully within you limits and increase intensity/duration gradually. For more detailed information than can be reproduced here, including how to calculate your target heart rate, see the following website:

www.primusweb.com/fitnesspartner/library/activity/thr.htm

The Herron Chronicles #3

Components of Physical Fitness

It is well known that the most effective weight loss programs combine nutrition and exercise. There are no shortcuts or "quick fixes." It is also well known that effective exercise should include activities that address all the components physical fitness. The best exercise program combines elements of cardio-respiratory development, strength training, and flexibility. 

These are the health-related components of physical fitness and are related to how well the systems of the body work:

1. Flexibility - the range of motion around a joint. 

2. Muscular Endurance - the ability of a muscle group to continue a specific movement over a period of time without fatigue.

3. Muscular strength - the ability of a muscle group to exert force during an activity.

4. Cardio-respiratory Endurance - the efficiency of the body's circulatory and respiratory systems to supply oxygen to working muscles during sustained physical activity. 

5. Body Composition - the relative percentage of body fat compared to lean body mass. 

In the future, I'll tell you about my own training routines in each of these areas.

Eating Clean

Over the course of my quest toward better health and fitness, I've come to appreciate something called Clean Eating. You may have noticed two books in the recommended book section of the blog that refer to clean eating. So what does that mean? Take a look:

Clean Eating Principles

1. Eat 6 small meals each day.

2. Eat every 2 to 3 hours.

3. Eat a combination of lean protein plus complex carbohydrates at each meal. 

4. Drink 2 to 3 liters of water each day. 

5. Depend on fresh fruits and vegetables for complex carbs, enzymes and fiber.

6. Eat whole grains, not refined, over-processed, chemically charged foods.

7. Choose lean protein from poultry, fish, wild game, soy products and legumes. 

8. Eat healthy fats every day from fish, healthy oils, nuts, seeds and grains.

9. Never miss a meal, especially breakfast.

10. Stick to reasonable portion sizes. 

AVOID These

- Over-processed, refined foods

- Chemicals and preservatives

- White flour

- White sugar

- Artificial sugars

- Saturated and trans fats

- Alcohol -- avoid or minimize intake

- Calorie-dense foods with little or no nutritional food value

Now, I don't eat only what's on this list, but I do feel better when I do. Seriously. Have you ever stopped to think about all the stuff we eat that's masquerading as food? Start reading labels consistently and your eyes will be opened. 

I do make much better choices than I used to. I avoid pre-packaged, processed foods as much as possible -- and it's possible most of the time. Fresh or frozen fruits and vegetables -- not canned. I love salads, and make them frequently. Mixed greens, not iceberg lettuce. As a matter of fact, I just made myself a salad of mixed greens, carrot shreds, black beans (1/4 c. or less), corn (1/4 c. or less), some cut up, pan grilled chicken breast (about 1/2 c.), small green olives and an ounce of fat-free tomato and basil feta cheese. For the dressing, I used about 1/2 tablespoon of olive oil and some balsamic vinegar. Delicious. 

Snacks? One thing I like are Nature Valley Crunchy Granola Bars. They come 2 to a packet, and both bars are considered one serving -- it doesn't mean you have to eat both bars at the same time but, if you're really hungry, it's only 180 calories for both. Think before you eat. And again, read those labels. What you think is one serving could be two or three -- or more. Fruits (don't go overboard here -- remember portion control) and vegetables are good (use a fat-free dip, if you want, but ration it out. Learn to stick to the portion sizes on the container -- or less). Crunchy foods -- foods that take some time to eat -- are better than foods you can wolf down in three seconds flat. You're still going to think you're hungry, even if you're not, if you don't give your brain time to realize that you've eaten. 

I could go on and on. Obviously.  :-) 

Clean Eating Principals and Avoid These lists can be found in The Eat-Clean Diet for Family & Kids by Tosca Reno

The Herron Chronicles #2

Here is the second installation of our articles written by Mr. Herron:

The Role of the Mind and the Will

Last time, I mentioned that it is necessary to possess commitment and determination in order to achieve any significant weight loss or physical fitness goals. You're embarking on some permanent lifestyle changes -- changes in the kinds of choices you make. It is this commitment to lifestyle change that keeps the weight off! Without this kind of commitment, there are two things that will interfere with progress -- distraction and rationalization. You must conquer these tendencies. And, you will build character through discipline, as well as lose weight, feel better, and become more physically fit and healthy. Remember, if it was easy, there would be no weight loss or fitness problems for anyone.

Distraction

Distraction is anything which which divides the attention or prevents concentration and focus. You must become focused. Examples of distraction include "I'm too busy"... "I don't have time"... or "I'll get around to it later." Getting rid of distraction is part of lifestyle change.

Rationalization

Rationalization is the tendency to make explanations which are essentially excuses. Examples include "One doughnut won't hurt me"... "It's only a hundred calories"... or "I'll eat less tomorrow." Rationalizations are polite ways of making excuses for doing something that probably shouldn't be done. Another part of lifestyle change.

Successful weight loss and becoming physically fit starts out in the mind. You must first get mentally fit. It takes a determined and committed mental attitude to make it happen. But, the health benefits and enhancement of self-confidence are definitely worth the effort and discipline. 

Also, find a goal that you would really like to achieve. I suggest that you go shopping. Find some nice clothes that you would really like to be able to wear, but can't. Get motivated to fit comfortably into these clothes! Think how good you will feel, both physically and mentally, when you can. Don't say it can't be done. There is no "can't!" Make it a priority! Go for it! Your health and well-being will be the "Biggest Winners"!

A Pain in My Heart

I'm sitting here watching Oprah. Normally telling you that wouldn't be a part of the blog, but today's show is about overweight teens -- seriously overweight teens. Hearing them tell their stories grabs my heart and twists it -- the pain these young people are living with every day has become who they are. Their obesity has become their identity. Their reality. Their anguish can be felt through the TV screen as they relate how they feel about themselves and how society, as a whole, seems to feel about them. Many of them are, for the first time in their lives, beginning to understand that this isn't just about eating. It's about understanding why they have eaten, and continue to eat, to the point of endangering their health -- both physical and mental. Hopefully it will be about teaching them to change those patterns. I feel their pain, even though my weight problem would seem trivial in comparison to theirs. The feelings are the same.

Emotional eating. I did it most of my life. You feel bad about yourself or about something that has happened, so you eat and feel better. It's an area you think you're controlling, but really, it's controlling you. Food comforts you, if only for a time. Then you are disgusted with yourself for eating without thinking about what you're actually putting in your mouth, and gaining more weight. So you mindlessly eat something and feel better -- until you stop to think about it again. And then... well, you get the idea. I think perhaps I learned this from my father. He was well over 300 pounds for most of his life, until he died when he was 60 years old. He was a very unhappy person -- I saw a side of him that not many people saw. He didn't like himself much.

We must learn to be more responsible about our health and our habits. We need to understand how our eating is affecting our health, as well as being aware of what we are teaching our children by our example. Food should never be our best friend -- our comfort zone -- our safe place. As I write these words, I realize that describes what our relationship with the Lord is meant to be. How odd. How sad. How enlightening.

Bob's Update

I know you're on the edge of your chair waiting to find out what we ended up doing about our Bob Evans breakfast this morning. I ordered Egg Lites (like Egg Beaters) a la carte and a cup of oatmeal with some chopped pecans. I also had decaf coffee. My husband had two eggs, over easy, and one multi-grain pancake. The waitress misunderstood my order and brought a bowl of oatmeal instead of a cup, so my husband ate half of that, too. 

It worked for both of us. We were each full enough to be satisfied, without the mega calories and fat. We will definitely do this again, instead of the 733 calorie omelet with 53 grams of fat. 

Investigate and be informed about what you and your family are eating. Not all restaurants provide nutritional information, but many do. Look around their websites (you may have to look hard). You can also take a look at the Eat This! Not That! books to get an idea of just what it is you've been eating. You will be amazed. And not in a good way.

Supersize Me Facts

If you recall, I recommended a DVD called Supersize Me last week. I advised that there are certain things in the movie that make it unsuitable for children. I still highly recommend that you, as a responsible adult and as a parent, view this movie, but want to make you aware of the 'red flags'. I went to a website that pointed out the questionable scenes:

- We see Morgan getting a rectal exam, although a black bar is superimposed over his bare butt. 

- During Morgan's "Last Supper" [this is his last healthy meal before he begins his month-long fast food only diet] at his apartment there is artwork on the wall of a bare-chested woman.

- Morgan's girlfriend briefly discusses the effects of their sex life because of the diet.

- There are a few scenes depicting stomach reduction surgery.

- A chicken's head is cut off (animated). An animated clip shows a chicken getting skinned, butchered, and compressed into nuggets.

- We see Morgan getting several blood tests.

- Contains occasional profanity, including one use of the word f***.

- Some mild references to alcohol/drugs/smoking.

- There is a disturbing medical procedure.

- Morgan vomits after eating a 'supersized' meal and the camera zooms in on it. 

So, if you can deal with all that, watch the movie. It will open your eyes to the way we, as a nation -- and, more importantly, our children -- are being affected by the fast food industry. It's not a pretty picture. And I'm not just talking about the vomit scene.

Going to Bob's

My hubby and I are off to Bob Evans again. Some habits are hard to break. My plan is to order scrambled eggs a la carte and a cup of oatmeal with some pecans thrown in. I won't use the brown sugar -- I'll use the natural no cal sweetener I carry in my purse*, and just a little bit of milk. I may have to go with the 1/2 omelet, though, if Dan has his heart set on that. I'll just have to cut calories later in the day.

*My daughter, Lindsey, was always after me to stop using Splenda -- or any other artificial sweetener, for that matter. For the past year or so I have been using NuNaturals White Stevia Powder instead. There are other brands, but I'm satisfied with this one for now (I understand other brands come in liquid form, too, which I may try sometime). The back of the box states: NuNaturals uses our special, highly concentrated Stevia extract, NuStevia, from which the bitterness of the extract has been removed...  Maltodextrin [the added ingredient] is a carbohydrate derived from corn, added to make measuring easier...  NuStevia is a natural plant extract. I like the way this sweetener tastes, and use less than 1/8 of a teaspoon (this is an estimate -- I don't carry around measuring spoons) for a cup of coffee. I carefully fold down the top of the packet when I'm done with it, because it still has enough for two or three more cups of coffee. So now I'm happy, and my daughter is, too.  :-)