My Personal Journey: Week 1 of INSANITY

This week was well...INSANE! I started INSANITY this week and had a few other things happen in my personal life. I'll talk about INSANITY first, and then I may divulge some personal info for my faithful readers...we'll see!

I did five INSANITY workouts this week:
Monday- Fit Test
Tuesday- Plyo Cardio Circuit
Thursday- Max Recovery
Saturday- Plyo Cardio Circuit
Sunday- Cardio Power & Resistance

All of them were tough, and of course I needed breaks! I must say though, it got easier each time I did a workout. I sweated like crazy after each workout, but I felt so awesome afterwards. I know I'll make it through the 60 days of INSANITY and I know I'll get amazing results. This round will bring me right up to the week of Beachbody Summit, so I have a plan written down in my calendar to start INSANITY: the ASYLUM after Summit and then some INSANITY, P90X, and ASYLUM hybrids mixed in with some RevAbs. I have lofty goals and will do it!

Now on to my personal life. All I'm going to say is that I met an amazing guy who challenges me intellectually and has all my "requirements" on that list all us women have for our perfect guy. He is absolutely amazing, and I'm looking forward to where this relationship goes. The number one plus...he DOESN'T have kids, accepts Jake, and wants a family. Loving it!!!

Nutrition Blog: All About Fat

Basic Nutrition: Fats

 

Fat is the substance in food that provides a rich texture and flavor. The foods that contain the largest amounts of fat come from animal products such as meat, dairy and eggs, plus nuts and seeds. Common examples of cooking fats include olive oil, lard, canola oil, walnut oil, butter, margarine and shortening. Fat has gotten a bad reputation in the diet world, although only some of that reputation is deserved. While bad fats can contribute to poor health, some fats are needed for good health. This lesson will help you understand a little more about the fats you need and the fats to avoid.

A Little Bit of Fat Chemistry

Fats and oils are made up of individual molecules called fatty acids. Fatty acids are chains of carbon and hydrogen atoms that have a carboxyl group at one end and a methyl group at the other. Carboxyl groups contain one carbon atom, one hydrogen atoms and two oxygen atoms, and methyl groups include one carbon atom and three hydrogen atoms. The carbon atoms in the fatty acid molecules are linked by single or double bonds. Fatty acids vary in length. Short chain fatty acids have two to four carbon atoms, medium chain fatty acids have six to 12 carbons atoms, long fatty acids have 14 to 18 carbon atoms. A few fatty acids have more than 20 carbon atoms chains.
Fatty acids are either saturated or unsaturated. Saturated fatty acids have no double bonds between any of the carbon atoms in the chain. Unsaturated fatty acids have one or more double bonds in the carbon chain. Monounsaturated fatty acids have one double bond and polyunsaturated fatty acids have two or more double bonds. Unsaturated fatty acids are sometimes named by the position of the double bonds in the carbon chain. The names omega-3,-6 or -9 refer to the locations of the first double bond in the three different fatty acid molecules.
Unsaturated fatty acids can have two different configurations of the hydrogen atoms on either side of the double bonds. These are referred to as "cis" or "trans" configurations. Cis configurations have those hydrogen atoms both on the same side of the molecule. This causes the molecule to look like it is bent. Trans configurations have those hydrogen atoms on opposite sides of the double bond. This gives the molecule a more linear appearance, like saturated fats. Interestingly, it turns out that both saturated fats and trans fats are bad for your health.
Most of the fats in the food you eat are called triglycerides. A triglyceride is made up of three fatty acid molecules attached to a glycerol molecule. Your body will use triglycerides as a source of energy or store them as adipose tissue, better known as body fat. The types of fatty acids in the triglycerides have an important impact on the physical state of the fats you eat. Fats that are composed of triglycerides with saturated fatty acids, like meat, are solid at room temperature. Fats that are composed of triglycerides with unsaturated fatty acids, like vegetable oils, are liquid at room temperature.
The foods you eat may also include cholesterol. Cholesterol does not produce any energy like triglycerides, but it is important for many biochemical processes and hormone production. Elevated cholesterol levels in your body have been associated with an increased risk of cardiovascular disease. The cholesterol in your body is mostly made in your liver and there are three different types: High Density Lipoproteins, Low Density Lipoproteins and Very Low Density Lipoproteins. Having higher HDL cholesterol levels can decrease your risk of cardiovascular disease, while elevated LDL cholesterol will increase that risk.

Fat Functions in the Body

Fats and cholesterol have a number of important functions, which include:

• Lubrication of body surfaces
• Components of cell membrane structures
• Formation of steroid hormones
• Energy storage
• Insulation from cold
• Carrying fat soluble vitamins A, D, E, K

Saturated Fats and Your Health

Saturated fats are made up of triglycerides that have saturated fatty acids. These fats are solid at room temperature. They come mostly from animal sources, although saturated fats are in coconut oil, palm oil and palm kernel oil. Saturated fats found in red meat, butter, milk, cheese and eggs will increase cholesterol levels in the body. In fact, saturated fat will raise your cholesterol much more than dietary cholesterol does. Eating a diet rich in red meat has been linked to an increased risk of cardiovascular disease and some cancers. Since red meat has the highest concentration of saturated fats, many experts suggest that you limit your consumption of red meat to only two or three small servings per week.

Monounsaturated Fats, Polyunsaturated Fats and Your Health

Monounsaturated fats are made up of triglycerides that have monounsaturated fatty acids. They are liquid at room temperature but solid when refrigerated. Olive oil contains a well-known monounsaturated fat call oleic acid. Canola oil, peanuts and avocados also contain some monounsaturated fats. Consumption of monounsaturated fats has been shown to help keep LDL cholesterol levels low and HDL cholesterol high. Polyunsaturated fats come mostly from plant sources like nuts, seeds and vegetable oils. Two well known polyunsaturated fats are the omega-3 and omega-6 fats. These fats are liquid at room temperature and often stay liquid when refrigerated. Fish is also good source of polyunsaturated omega-3 fats, especially cold water, oily ocean fish. This is why you should eat fish at least three times per week. While most red meat is low in polyunsaturated fats, animals raised on grass instead of corn-based feeds have meat that has more polyunsaturated fats and lower in fat in general.

More About Omega-6 and Omega-3 Essential Fatty Acids

The essential fatty acids are so named because you need to get them from your diet. Your body can make many of the fats it needs from other types of fatty acids, but the omega-6 and omega-3 polyunsaturated fatty acids must come from the diet. Omega-6 fatty acids come from vegetable oils, nuts and seed oils. Most people get plenty of these fats from their diets -- usually more than enough.
While the omega-6 fatty acids are common in a typical Western diet, the omega-3 fatty acids are often deficient. Many experts believe that eating a diet with too many omega-6 fats and too few omega-3 fats increases your risk for inflammation and chronic disease.
Getting enough omega-3 fatty acids from your diet or as dietary supplements will help to reduce inflammation, regulate heart rhythm and keep your cholesterol levels normal. When you don't get enough of the essential fatty acids in your diet, you may have dry skin, dry hair and increased inflammation.

Trans Fats

Most trans fats are created artificially by a process called hydrogenation. It involves heating regular vegetable oil and forcing hydrogen atoms onto the polyunsaturated fatty acid molecules. This process turns the oil into a solid substance and improves the shelf life of the fat. Fully hydrogenating a vegetable oil will make it firm and not create trans fats. However, the firmness of the fat makes it difficult to use in cooking. Partially hydrogenating an oil makes for a softer product and is still widely used in baking and processing foods. Examples include stick margarine and partially hydrogenated frying oils. Trans fats are commonly found in donuts, snack cakes, cookies and processed foods.
Artificially created trans fats are the unhealthiest of fats, even worse than saturated fat. Eating too many trans fats has been linked to increasing your risk of cardiovascular disease.
Not all trans fats are created in the lab. Small amounts of natural trans fats occur in milk and beef. Conjugated linoleic acid is a well-known natural trans fat. The natural trans fats do not appear to be as unhealthy as the artificial trans fats.

Recipe Blog: Herbed Pork Tenderloin

Easter Recipe: Herbed Pork Tenderloin
With pork tenderloin now about as lean as an equivalent-sized skinless chicken breast, you can add this succulent herbed pork tenderloin to your list of low-fat favorites.
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes


Ingredients:
1 pound pork tenderloin
1/4 cup finely chopped mixed fresh herbs such as rosemary, thyme, sage and parsley
Freshly ground black pepper


Preparation:


Preheat oven to 450 degrees.


Trim pork tenderloin of excess fat. Spray pork briefly with nonstick cooking spray. Rub with fresh herb mixture.


Place pork in a small, shallow roasting pan, tucking thin end of tenderloin under to ensure even roasting.


Roast for 20-25 minutes, until an internal thermometer reads 155 degrees Fahrenheit, and the juices run clear. Allow to stand for 10 minutes, allowing the temperature to reach 160 degrees. Slice thinly.


Serves 4


Per Serving: Calories 132, Calories from Fat 35, Total Fat 3.9g (sat 1.3g), Cholesterol 72mg, Sodium 58mg, Carbohydrate 0.3g, Fiber 0.2g, Protein 23.9g

Stress Blog: Sleep Loss, Diet, Obesity, and Stress

Sleep Loss, Diet, Obesity—And Stress: How They're Linked

It's interesting how downward spirals work. Many of us have felt the paradox of knowing that exercise will give us more energy, but realizing that, when we're energy-deprived, we're least motivated to get up and run. Or that when we're feeling the most in need of stress relief, some of the most effective stress management techniques--like meditation--can feel the most challenging. 

Sometimes negative feelings lead to negative habits, which lead to more negative feelings. Interestingly, new research shows that the problem may be even more complex than a single negative-feedback loop; sometimes one unhealthy habit can lead to another.

Here's an example: I recently read of a study that tested 26 normal-weight men and women who routinely slept the recommended 7-9 hours per night, to note the effect of sleep loss on eating patterns. They had one group of participants sleep four hours per night for six nights, while the other group slept nine hours per night for the same period of time. For the first several days, the participants ate a controlled diet, but in the final two days, they were allowed to choose what they ate, and how much.

Researchers found that those who were sleep deprived ate an average of 300 extra calories per day. What's worse, most of those calories came from junk food or high-fat foods. In fact, the food of choice for the sleep deprived turned out to be ice cream. Perhaps not surprisingly, women tended to eat more, and their meals tended to consist of more high-fat foods.

Like many other people, I've intuitively felt that unhealthy habits tend to feed into more unhealthy habits, and this study adds more validity to that idea. But it also shows how one factor can help to create a chain reaction of unhealthy habits that reach into different areas of life. Here, poor sleep has been shown not only to be linked with poor diet, but to actually be a causal factor. But other lifestyle factors that weren't measured--like stress levels--may be involved, too. Those who are sleep deprived are often stressed, and those who are stressed often crave more unhealthy foods. Stress has been lined to both weight gain and sleep loss. Could it be that stress is another underlying factor that's linked here? Physical activity could also play a role: when people are more tired, they may have less energy and motivation for exercise. Likewise, decreased physical activity can also lead to weight gain. Given other stressors that can result from both sleep loss and weight gain, as well as just from being in a state of prolonged stress, and you get a clearer idea of how quickly and powerfully a set of unhealthy habits can take hold in someone's life.

Fortunately, upward spirals can be created, too. Sometimes it just takes one healthy change--like resolving to get more sleep at night, or forcing yourself to exercise regularly, or being more careful with diet--to reduce stress and improve health. And as you go, motivation can lead to momentum, and you can find yourself in a less stressed place before you realize it!

Nutrition Blog: Healthy Foods that are Better than Dieting

Healthy Foods for a Healthy Lifestyle

There are several fad diets that will lead to successful weight loss if you follow them exactly as they are designed. That doesn't mean every food that fits into a diet is a healthy food, but it does mean you have to change your eating patterns to fit the diet's rules.

Rather than worry about following a fad diet, think about your health and your lifestyle instead. Start by learning which foods are good for you.

Healthy Foods to Eat

The closer a food is to its natural state, the better it is for you. Fresh fruits and berries are great and will satisfy a craving for sweets. Whole vegetables have lots of vitamins and minerals, so eat more green, orange and yellow vegetables. Steam them to retain the most nutritional value and be careful with sauces, they may be high in calories and fats that aren't good for you.

Any pasta or baked goods should be made from whole grains. Avoid sugary snacks and pastries as well. An apple is good for you, an apple pie really isn't.

Shop for lean meats and don't forget the fish. The omega-3 polyunsaturated fatty acids in ocean fish are often deficient in our diets, so serve seafood two or three times per week. Baked fish and chicken are healthier than fried, and lean meats like bison or venison may be healthier than higher fat beef.

Processed lunch meats, hot dogs, bacon, and sausages have a lot of saturated fat and nitrates in them you don't want in your body. If you love these meats, you can find healthier versions sold at health food stores.

Remember to eat a variety of foods to get all of the vitamins and minerals you need to be healthy.

Stick to water, milk and 100% fruit and vegetable juices as your main beverages and limit sugary soft drinks. If you get tired of plain water, add a slice of lemon or lime to add a touch of flavor. For kids, try some fruit juice jazzed up with carbonated water.

Unhealthy Foods

• Battered and deep fried foods
• Sugary sodas
• Processed lunch meats
• Greasy snack chips
• White bread and refined pasta
• Most canned spaghetti and ravioli
• Sugary breakfast cereals
• Frozen fried chicken, fish sticks and corn dogs

Healthy Foods

• Green and brightly colored vegetables
• Dark leafy greens and lettuce
• Fresh fruits and berries
• Lean turkey and chicken
• Nuts, dried fruits and healthy snacks
• Whole grain breads and pasta
• Healthy cooking oils like canola and olive oils
• Grass fed beef and bison
• Cold water oily ocean fish
• Low fat milk or soy beverages
• Nuts, seeds, and legumes

Assess Your Lifestyle

Once you learn which foods are good for you, you need to look at your eating habits. If the foods you eat are not healthy, you might want to work within your habits and current lifestyle conditions, since they are usually tough to change. Consider these questions, then read on for tips to help you add healthy foods:

• Do you eat because you are bored, sad, or happy?
• Do you snack in front of the TV without even giving it much thought?
• Are most of your meals eaten at home or in restaurants?
• How often do you eat fast food?
• Do you like to cook?
• How often do you grocery shop?
• Do you skip breakfast or lunch, then overeat later in the day?
• How big are the portions you consume?
• Do you crave sweets?
• Are there foods you won't give up?

Healthy Foods for Snackers

If you are an emotional eater, keep the junk food like potato chips, tortilla chips, ice cream, and candy out of the house. Keep healthy snacks like fruits, crunchy vegetables with dips, or nuts handy. If you absolutely feel the need for a treat, then purchase a small piece of high quality chocolate or your favorite treat and enjoy it, just don't buy any to bring home. The same tips are helpful for those who enjoy TV snacking at home. If you don't want to give up nibbling while watching your shows, keep low calorie foods close by, because it is very easy to eat too much when you are entranced by your favorite drama, football game or cooking show. Eat crisp raw vegetables with your dip instead of greasy chips.

Healthy Foods When Eating Out

It is difficult to maintain good health if you eat out a lot. Those salads might not be as appealing as a greasy cheeseburger and fries. Restaurants frequently serve huge portions of food too, much more than you need. If you can't hold your resolve to stick to the salads, compromise; pick out an appetizer that you love, combine it with a salad or a cup of soup, and skip the larger entrees. You can also share a meal or take half of it home. You could die for dessert? Order as small a size as possible, or maybe just one scoop of ice cream, rather than a larger, heavier dessert. Try a dish of mixed berries topped with nuts and a small bit of whipped cream. Be careful with the after-dinner drinks as well. Maybe just have one glass of wine with your meal.

If you eat a lot of fast food, you have found out how difficult it is to feel good and stay healthy. Some places have added salads and some better choices, but it really isn't a good way to eat. Keep fast food dining to a minimum, don't go with the super sizes and choose places that offer more fresh ingredients.

Eating Healthy Foods at Home

If you hate to cook, all that fresh produce you bought may just rot in your refrigerator. You might prefer to purchase prepared foods from markets that specialize in healthier whole foods, or even hire a personal chef to prepare meals that only need to be heated and served. If you have a tighter budget, perhaps you can set aside some time on weekends to prepare meals and freeze them to be reheated later that week.

It is important to be prepared if you are going to eat good foods at home and not run out for fast food when you don't feel like cooking. Unfortunately, grocery shopping can be very tedious. Set aside enough time to do your shopping for a few days' worth of healthy food and ingredients. Make a list and stick to it. Don't go shopping when you are hungry, and once you are at the store, stay away from the junk and the processed food aisles. Buy lots of fresh produce and choose lean meats and fish. Stay away from processed meats, fake cheese products, processed boxed and canned meals and avoid the snack aisle. Better yet, shop for organic products whenever possible. If you have no choice but to shop infrequently, choose frozen fruits and vegetables over canned, as they may retain more of their nutrients and don't have the extra sodium.

Don't Skip Meals

If you skip breakfast, you may find that you lose energy by midmorning. Rather than skipping breakfast completely, split it in half. Eat a small breakfast early, such as an egg, small serving of oatmeal, or a slice of whole grain bread. Have a small snack on hand such as raisins and 10 or 12 almonds to eat at midmorning. This split breakfast is a much better solution than reaching for coffee and candy bars to perk yourself up.

Control Portion Size

Our stomachs really aren't that big. Without stretching, the stomach will hold about two cups of food, but because the stomach will stretch, it can hold considerably more food than we need at any given meal.

When you eat at home, serve your meals already dished up on individual plates rather than family style at the table. You will be less likely to reach for "seconds" that way. At restaurants, ask for "take home" containers and take half of your meal home to heat up tomorrow. Avoid buffets, unless you are very disciplined. It is way too tempting to load up three or four plates plus dessert.

Tame Your Sweet Tooth

Curb your cravings for sweets with fruits and stay away from sugary snacks and pastries. These treats have lots of calories and can be loaded with unhealthy fats. If the fruits and berries aren't sweet enough for you, add just a bit of Splenda, stevia or even a tiny sprinkling of sugar. Avoid sugary sodas and try iced herbal teas or ice water with Splenda, and a slice of lemon or lime.

Things You Won't Give Up

Do you feel like you can't live without your chocolate? If there are foods you won't give up, enjoy them in smaller amounts. Buy one tiny high quality piece of candy and enjoy it, but don't buy a bag full of snacks to take with you. Limit other treats or favorite foods that aren't healthy, maybe let yourself eat them one time per month, or search for healthier versions at natural foods markets.

Rome Wasn't Built in a Day

If you can't transform your unhealthy diet overnight, don't despair. Most people can't. Start implementing some of these ideas, even just one at a time. Every change you make will be one step in the right direction.

Exercise Blog: Avoiding Injury

How to avoid hurting yourself at the gym:

Because exercise involves moving the body and, often, lifting heavy metal things in a variety of directions, there are multiple ways to injure yourself, especially at the gym. Doing too much too soon, using bad form or playing with your MP3 player while on the treadmill are just a few culprits and, of course, there are plenty of other ways to embarrass yourself that don't involve injury at all.

Aside from the more obvious causes of injury, there are a couple of other situations to watch out for:

Proximity Induced Resistance Psychosis - PIRP is a phenomenon that commonly occurs in the free weight section whereby you increase the amount of weight you're lifting in direct proportion to either A) The size/strength/muscles of the exerciser nearest you and/or, B) The level of attractiveness of the nearest person of the opposite sex. It also includes the willingness to injure one's self in order to look stronger than anyone else in the gym. My husband informs me that this is an involuntary response in most males, although females are not immune.

Sudden Group Fitness Ambition Syndrome - SGFAS often affects males and females equally and occurs when you join a group fitness class in which the majority of exercisers are, A) More advanced and better conditioned than you are, and B) Have a clue as to what they're doing. This sudden impulse may cause you to go beyond your limits and could lead to torn ligaments, pulled muscles, severe head trauma or immutable embarrassment. Some examples include trying an advanced posture during yoga class (e.g., Bird of Paradise) and accidentally poking someone's eye out, puking in a corner trashcan after going all out during your first spin class or pulling a muscle after trying a rotating jump kick in your first kickboxing or martial arts class.

Recipe Blog: Low Carb Snacks

Low-Carb Snacks

It’s important to have access to nutritious low-carb snack food so that if you get hungry between meals you won’t reach for crackers and chips.

Ideally, a low-carb snack should have protein, healthy fat, and some fiber (so the best thing would be to have some raw veggies with your eggs or jerky). Here are some easy snack ideas. I will be adding to the list as time goes on. If you have easy ideas for snacks, come share in our Forum.

• Celery with peanut butter
• Celery with tuna salad
• Hard boiled eggs
• Dill pickles and cheddar cheese (no kidding, it’s a great combo)
• 1/4 cup berries with 1/3 cup cottage cheese
• Nuts (keep raw ones in the freezer if you think you’ll overeat them)
• Sunflower seeds (get them in the shell so it will take longer to eat them)
• Pumpkin or Squash Seeds
• Low-Carb Trail Mix
• Jerky (beef or turkey -- try to find low-sugar varieties)
• Low-carb shakes like Shakeology and Arbonne Protein Shakes
• Cheese sticks, such as string cheese
• Sugar-free Jello, alone or with cottage cheese and a sprinkling of nuts
• Make sugar-free lime Jello with part coconut milk -- For a large package, dissolve the powder in a cup of boiling water, add a can of coconut milk, and then add the rest of the water. Stir well.
• Pepperoni "chips" -- Zap the slices in the microwave
• Cheese with a few apple slices
• 4-ounce plain or sugar-free yogurt with berries and flax seed meal
• Smoked salmon and cream cheese on cucumber slices
• Lettuce Roll-ups –- Roll luncheon meat, egg salad, tuna or other filling and veggies in lettuce leaves
• Lunch Meat Roll-ups –- Roll cheese or veggies in lunch meat (read the labels for carbs on the lunch meat)
• Spread bean dip, spinach dip, or other low-carb dip or spread on the lunch meat or lettuce and then roll it up
• Raw veggies and spinach dip, or other low-carb dip
• Pork rinds, with or without dip
• Ricotta cheese with fruit and/or nuts and/or flax seed meal
• Mushrooms with cheese spread inside (or other spreads or dips)
• Low-carb snack bars (watch out for sugar alcohols, especially maltitol)
• Atkins Advantage Bars
• Pepperoni Chips -- Microwave pepperoni slices until crisp. Great with cheeses and dips
• Garlic Parmesan Flax Seed Crackers

Recipe Blog: Low Fat Asparagus Frittata

Low Fat Asparagus Frittata

This low fat asparagus frittata is a lovely spring time dish. Use either egg substitute or a combination of whole eggs and egg whites. Serve with some fresh fruit and a low fat muffin on the side.



Cook Time: 11 minutes
Total Time: 11 minutesIngredients:


•1/2 pound asparagus spears

•1 cup egg substitute (or 2 whole eggs and four egg whites)

•1/4 cup fat-free half and half or nonfat milk

•1/4 cup reduced fat shredded cheese


Preparation:
Steam or boil asparagus spears for 2-3 minutes, then plunge in cold water and drain. Cut asparagus into pieces and set aside.


Combine egg substitute, or eggs and egg whites, with milk or fat-free half and half.


Preheat broiler.


Coat a medium nonstick skillet (with an oven-proof handle*) with cooking spray and heat on medium. Add asparagus pieces, immediately followed by egg mixture. Cook frittata gently and undisturbed for five minutes, until edges begin to set. Sprinkle cheese on top.


Carefully transfer skillet to broiler and cook frittata under the broiler for 2-3 minutes until eggs are set and are golden in color. Remember to remove skillet using a potholder, as the handle will get very hot.


Cut frittata into 4 wedges and serve immediately.


* If your skillet isn’t oven-proof, cover the handle with foil wrap to protect it.


Serves 4


Per Serving (with egg substitute): Calories 69, Calories from Fat 13, Total Fat 1.5g (sat 0.9g), Cholesterol 5mg, Sodium 182mg, Carbohydrate 4.6g, Fiber 1.2g, Protein 9.5g


Per Serving (with eggs and egg whites): Calories 92, Calories from Fat 35, Total Fat 4g (sat 1.7g), Cholesterol 110mg, Sodium 153mg, Carbohydrate 4.2g, Fiber 1.2g, Protein 10.1g

Nutrition Blog: Eating Fruits and Vegetables

Eating Fruits and Veggies...

According to surveys done by the American Dietetic Association, only about 14% of Americans eat enough fruits and vegetables, which is at least five servings per day. This week, you should focus on eating more fruits and vegetables every day. It's really difficult to imagine a healthy diet that doesn't include lots of fruits and vegetables (five servings a day is minimal -- aim for 9 or 10 servings every day).

Why Mom Was Right

Your mom probably told you to eat your vegetables. She's right because fruits and vegetables are filled with all the vitamins and minerals you need for a healthy body, plus they contain thousands of phytochemicals like polyphenols that offer a variety of even more health benefits. Some of the polyphenols are found in the pigment of the fruits and vegetables, called bioflavonoids. Each pigment contains different bioflavonoids. So eating fruits and vegetables with a variety of colors will help you get various health benefits. Other types of polyphenols like tannins and lignans are found in the seeds or the flesh of fruits and vegetables as well as in the skins. Plus most fruits and vegetables are rich in fiber, making them nutrient dense and low in calories.

Fruits and vitamins are rich in water soluble vitamins including the B vitamins (except B12) and vitamin C. The B vitamins have many roles in the biochemical reactions in your body and are necessary for normal brain function, nervous system function and may help keep your cardiovascular system healthy. You’ll also get all the vitamin C you need every day when you eat fruits and vegetables. Vitamin C keeps your immune system working and keeps your skin and connective tissue strong. Eating a variety of fruits and vegetables will also supply your body with the fat-soluble vitamin A (from beta carotene), vitamin E and vitamin K. Vitamins A and E (along with vitamin C) are antioxidants which protect the cells in your body from free radical damage. Vitamin A is also important for normal vision and regular cell reproduction. Vitamin K is necessary for normal blood clotting and strong bones.

Fruits and vegetables also contain many of the minerals you need, including calcium and iron that are found in dark green leafy vegetables. Calcium is used throughout your body, and is especially important for strong bones and teeth. Plus you need iron to help your red blood cells transport oxygen throughout your body. Fruits and vegetables are also good sources of magnesium and potassium, which help keep your muscles working (including that really important muscle -- your heart) and help regulate your blood pressure.

The polyphenols found in fruits and vegetables trigger antioxidant activity that protects the cells in your body and some, such as quercetin (red apples and watermelon) and resveratrol (grapes) are anti-inflammatory in nature. Some of the phytonutrients appear to protect you against cancer, such as falcarinol, which is found in carrots and indole-3 carbonyl, which is in broccoli.

Fruits and vegetables also supply dietary fiber, which is often deficient in a typical western diet. You need high fiber foods to keep your digestive system working normally and to help regulate cholesterol and blood sugar levels. Eating high fiber foods also helps keep you feeling full, which is good for losing or maintaining your weight.

Science shows eating a diet rich in fruits and vegetables correlates with a healthier heart, lower risk of cancer, better brain function and a longer life. But results are much less impressive when researchers look at individual vitamins, minerals and phytochemicals taken as dietary supplements. The differences in the results may be due to the combinations of phytochemicals found in fruits and vegetables, or maybe that subjects who eat fruits and vegetables also tend to choose healthier lifestyles. In any case, don’t rely on dietary supplements to give you the nutrients you should get from fruits and vegetables.

What's In a Serving?

According to the USDA MyPyramid.gov, you need at least two cups of fruit every day and about 2 1/2 cups of vegetables every day. Or if it's easier to track, about five to nine servings of fruits and vegetables. So how big is a serving? Generally, one serving of a fruit or vegetable is equal to about one-half cup (sliced or chopped). But greens like spinach and lettuce have a serving size equal to one full cup. A single piece of fruit, such as an apple or an orange also counts as one serving. When you read the labels on packaged fruits and vegetables, you might see that a serving is 3/4 cup instead of a half cup (usually for green vegetables such as green beans and broccoli, which are low in calories). One serving of fruit or vegetable juice is four ounces.

Here are some examples of one serving:

• one banana
• six strawberries
• one apple
• one peach
• one-half cup of orange or other fruit juice
• fifteen grapes
• five broccoli florets
• one roma tomato
• half of a baked sweet potato
• one ear of corn
• four slices of an onion

Remember that five servings is minimal. And if you're a larger person, you'll need more than five servings. Since most fruits and vegetables are low in calories, you really don't need to worry about eating too many. But you do need to pay attention to how you serve and prepare them so you don't ruin the good nutrition by over-cooking or by adding too much unhealthy fat or extra calories. 

Getting Your Servings Into Your Diet

First, you need to know how many fruits and vegetables you normally eat every day, so take a look at your food diary. Count the servings of fruits and vegetables you eat, not counting items like French fries, apple strudel, pumpkin pie, etc. I know they are made with fruits and vegetables, but all the fat and sugar turns them into unhealthy foods. So they don’t count toward your daily servings here.

If you look at your daily total and you see more than five fruits and vegetables every day, then congratulations, you’re doing a great job, especially if you’re eating more than seven or eight servings of fresh, whole fruits and vegetables every day. If your daily total is less than five, then you’re going to focus on adding more fruits and vegetables into your diet this week. You can add some berries to your breakfast cereal, have a big salad for lunch, or serve two side dishes at dinner.

Tips for Eating Fruits and Vegetables

If you're not used to eating many fruits or vegetables every day, you could probably use a few tips to get you started. You might want to focus on some of the healthy fruits and berries, which are sweet and delicious (and perfect to eat now that you've cut all that extra sugar out of your diet from week 2).

• Serve fresh berries for dessert instead of ice cream.
• Mix 100% fruit juice with club soda for a healthy soft drink.
• Buy fresh fruit instead of cookies and pastries.
• Make your own smoothies at home with bananas, berries and a little non-fat milk.
• Add raisins or other dried fruits to your oatmeal.
• Serve apple sauce as a side dish at dinner.
• Freeze grapes and eat them as a snack instead of frozen ice cream treats.
• Serve apple slices with peanut butter.

Don't forget about your vegetables. If you're a picky eater, start with the vegetables that aren't so bitter such as potatoes, sweet potatoes, carrots and sweet corn. But don't give up on the green and other colorful vegetables. Here are some tips:

• Serve raw sliced vegetables with vegetable dip instead of tortilla or potato chips.
• Add 1/2 cup salsa to a baked potato instead of cheese or sour cream.
• Add extra tomatoes, cucumbers, carrots, and broccoli florets to your salad.
• Making soup from a can for dinner? While it's cooking, add extra frozen vegetables like carrots and peas.
• Buy frozen vegetable blends that you steam in your microwave oven for quick side dishes.
• Going for pizza? Top it with spinach, peppers, olives and tomatoes instead of peperoni and sausage.

Fruits, Vegetables and Healthy Cooking

Fruits and vegetables contain the most nutrients when they are fresh. Once they are peeled, sliced, or cooked, they lose some of their nutrients. That doesn't mean cooked fruits and vegetables are bad for you, just not optimum. There are some differences in cooking methods, however, which impact how you can retain the most nutrients.

In general, cooking methods that use the least amount of heat exposure (both time and temperature) retain the most nutrients. For example, steaming vegetables retains more nutrients than boiling, and stir-frying is better than roasting, pan-frying or slow-cooking. Not all nutrients are lost during cooking. Usually vitamin C and some of the B vitamins are the biggest victims. Interestingly, some of the phytochemicals like lycopene in tomatoes and anthocyanins in blueberries actually become more concentrated when cooked. Here are some tips:

• Don't peel or cut your fresh fruits or vegetables until you are ready to eat or cook them.
• Steam vegetables with a steamer basked in a large sauce pan or with an electric vegetable/rice steamer (buy direct).
• If you boil your vegetables, use the remaining broth in a sauce or soup.
• Microwave your vegetables in microwave-safe dishes or special packaging meant for microwave steaming.
• Don't overcook your vegetables. For example, asparagus, broccoli, carrots, and green beans are best when they are "crisp-tender," not mushy.

You should also pay attention to any extra sauces or toppings you add to your fruits and vegetables, especially if you are concerned about losing weight. Many sauces contain added sugar or unhealthy fats. It's OK to use a little sauce to add flavor, but don't overdo it. You can also season your vegetables with herbs and spices.

Weekly Recipe Blog: Beef Shish Kebab

Beef Shish Kebab:

I love the way the colors of a beef shish kebab look against a bed of hot white rice. The darkness of the beef and brightness of the veggies are just plain appetizing. This marinade makes the beef shish kebab taste just as good as it looks.



Serves 8.
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutesIngredients:


•2 lbs beef sirloin or tenderloin, cut into 1 inch cubes
•1/2 cup olive oil
•1 tablespoon white vinegar
•1 teaspoon cumin
•1/2 teaspoon coriander
•1/2 teaspoon paprika
•1 teaspoon garlic, minced


Preparation:
24 hours prior to grilling, prepare marinade by combining olive oil, vinegar, corinader, garlic, cumin, and paprika. Pour marinade into freezer bag and add beef cubes. Allow to marinate in the refrigerator until ready to grill.


Remove from refrigerator and thread meat onto skewers that have been sprayed with cooking oil.


Spray grill with cooking oil to prevent sticking. Grill for 5-7 minutes on each side or until desired doneness.


Serve over a bed of white rice, salad, and pita bread.

Recipe Blog: Healthy Receipes for Kids

Strawberry Banana Smoothie


Why make strawberry banana smoothies from a powdered mix when it is so easy to make your own? I don't add yogurt to this strawberry banana smoothie recipe, because the banana makes it thick and creamy.
Prep Time: 5 minutes
Total Time: 5 minutesIngredients:


•1-1/2 cups frozen sliced or whole strawberries (or fresh strawberries)
•1 banana
•1 Tbsp. orange juice concentrate
•1 cup vanilla soy milk
•1/2 cup ice, if using fresh strawberries instead of frozen


Preparation:


1.Place strawberries and banana in a blender, food processor or Vita-Mix Blender (compare prices). If using fresh strawberries in place of frozen, add ice at this point.


2.Top with orange juice concentrate and soy milk.


3.Puree until smooth.


If using a blender, you may have trouble pureeing the strawberries, especially if they are whole. Stop the blender. Remove it from its motor base. Remove the cover and use a spoon to push the strawberries down into the blades. Replace the cover, and puree until smooth.

Yogurt Parfaits

Yogurt parfaits make a wonderful breakfast or snack. When fresh strawberries aren't in season, use sliced frozen strawberries for this yogurt parfait recipe. Or change it up a bit by substituting blueberries or raspberries for the strawberries.

Prep Time: 10 minutes
Total Time: 10 minutesIngredients:


•1 cup low-fat or non-fat vanilla yogurt
•1/2 cup granola
•1 cup sliced strawberries
•1 Tbsp. maple syrup


Preparation:


1.Place 1/4 cup of the yogurt in the bottom of two glasses or parfait dishes.


2.Top with one tablespoon of granola.


3.Top with 1/4 cup of the sliced strawberries.


4.Repeat the layers. Drizzle 1/2 tablespoon of the maple syrup over each yogurt parfait.


Makes 2 yogurt parfaits.

Mini Frittatas

Mini frittatas are my solution for kids who don't have time for breakfast. Adorable, super portable and tasty, this frittata recipe is the ideal breakfast on-the-go. You can make these fritattas in advance, and just warm them in the toaster or microwave.



I use turkey pepperoni in these mini frittatas, because you don't have to cook it in advance, and it adds terrific flavor. But you can always substitute ham, Canadian bacon or regular bacon instead.


Ingredients:


•6 large eggs
•1/3 cup milk
•1/2 tsp. kosher salt
•1/4 tsp. freshly-ground black pepper
•2 Tbsp. chopped fresh parsley
•1/4 cup chopped turkey pepperoni
•3/4 cup shredded cheddar cheese


Preparation:


1.Preheat oven to 350 degrees F. Spray a mini muffin tin with cooking spray.


2.Whisk together eggs, milk, salt, pepper and parsley. Stir in pepperoni.


3.Divide cheddar cheese among 24 mini muffin cups.


4.Pour egg mixture into a measuring cup with a spout. Pour egg mixture over cheese, filling cups to the top.


5.Bake 10-14 minutes until mini frittatas are puffed and golden brown on top.


6.Remove from oven and cool 5 minutes before serving.

Week 5 of RevAbs: My Personal Journey

I had a great week off from work. It was Jake's Spring Break, so we went to Wisconsin Dells for three days. I am proud to say, I did workout twice while in the Dells, and three more times at home. I'm still loving RevAbs, but am looking to add a little more to it. Yes...I have workout ADD, so I just need to switch it up a little bit. No worries though, I will get through the full 90 days of the program.

My eating was a little bit off, but now bad considering that I was on vacation. Today has been a day of home cooked meals...whole wheat waffles with strawberries for breakfast, bakes potato soup from scratch for lunch, and soon it will be time to start making dinner...chicken stir fry...yum! Tomorrow I am going to be back to counting points and getting all my activity in. I'm hoping that in my Weight Watchers Weigh-in tomorrow I'll just stay the same...but, we'll see!

I am in the process of learning the Arbonne business, and booking my Arbonne Launch Party. It will be Sunday, May 1st at 2pm at my house in Lake Geneva. If you didn't get an invite and you're in the Lake Geneva area, shoot me an email at erineffenheim@gmail.com. We are going to be sampling great products and talking about the health and wellness line. I have started using the products, and AM IN LOVE!!! Mixing Beachbody and Arbonne together is going to be great for Erin Getting Fit.

Well, here's to another Sunday almost over! I will be back to blogging daily about nutrition, recipes, exercise, and stress...vacation is over, and it is time to get back to work!!! :)