Crash Course in Cinco de Mayo

     As May 5th quickly approaches, everyone is making plans for a guacamole and margarita filled Sunday. Yes, I know it's a Cinco de Mayo tradition, but did you know that a frozen margarita is a bona fide calorie bomb? This sugary, frozen drink can easily clock in at 500-plus calories.  Just by switching to a classic margarita on the rocks—made from only tequila, triple sec and lime juice, you can shave off over 300 calories PER DRINK! If you want to indulge, I say go ahead and enjoy your frozen margarita, but stick to just one serving and drink responsibly.

     Food Network Magazine’s May 2013 issue has a great article comparing the nutrition of some of our Mexican food favorites. Here’s what the magazine found:

Red Sangria vs White Sangria

·         Red wine is loaded with antioxidants that are good for our heart. While white wine does contain antioxidants, white sangrias typically call for fruit juice and sweet liquors – meaning higher sugar counts!

WINNER: Red Sangria

Yellow Corn Tortilla Chips vs Blue Corn Tortilla Chips

·         While blue chips are fun and different, they are still corn chips! The trick here is to look at the label of the chips you are buying – choose the brand with fewer calories, fat, or sodium. The health factor depends more on the brand of the chip, not the color!

WINNER: It’s a draw

Corn Tortillas vs Flour Tortillas

·         A standard six-inch corn tortilla contains about half the fat and calories and one fourth the sodium of a similar-sized flour tortilla. If you switch to whole wheat flour tortillas your fiber intake would go up, but the calorie and fat levels are still there. Corn tortillas typically contain corn and water without all of the hard to pronounce (ie: unhealthy!) ingredients.

WINNER: Corn tortillas

  

To help you enjoy your Cinco de Mayo, here are two delicious recipes -

Fresh Tomato Salsa from EatingWell.com

Ingredients:

2 medium tomatoes, seeded and diced

1-2 jalapeno peppers, seeded and minced

2 tablespoons finely chopped red onion

2 tablespoons chopped fresh cilantro, or parsley

1 clove garlic, minced

1-2 teaspoons lemon juice

1/4 teaspoon salt

Preparation:

Combine all ingredients in a small bowl.

    

Guacamole from Foodnetwork.com

Ingredients:

3 Haas avocados, halved, seeded, and peeled

1 lime, juiced

1/2 teaspoon kosher salt

1/2 teaspoon ground cumin

1/2 teaspoon cayenne pepper

1/2 medium onion, diced

1/2 jalapeno pepped, seeded and minced

2 Roma tomatoes, seeded and diced

1 tablespoon chopped cilantro

1 clove garlic, minced

Preparation:

Place the avocado in a large bowl, add the lime juice and toss to coat. Add the salt, cumin, & cayenne, and mash together with a fork. Fold in the onions, jalapeno, tomatoes, cilantro, and garlic. Serve!

The Google Diet

On Sunday afternoon I was flipping through Eating Well magazine's February issue - yes I am a few months behind! One of the articles in the issue was written about Google and how one of the web company's new goals is to help its employees make better food choices through changes in employee cafes. Google is not trying to remove all unhealthy food choices, instead the goal is to subtly steer the diners towards healthier food choices.

The 5 strategies that Google is using are all great, easy tips for anyone to follow to live a healthier life. Here's how the company is doing it:

  1. Focus on produce 

• The first thing you see in a Google cafe is the salad bar filled with fresh vegetables & on top of the salad bar is a huge bowl of fruit
• At home - put all of your fresh fruit & vegetables on the center shelf of your fridge for easy access, or leave a big bowl of fruit on the counter
• In just on month, researchers found that the number of Google staff members eating fruit rose by 66%!

  2. Downsize your plate

• Google is offering 2 plate sizes: one is standard size while the other is slightly smaller than average
• At home - try eating on salad plates instead of big dinner plates
• People who use larger plates tend to eat more food!  

 3. Stick with portions

• Google generally uses a cafeteria/buffet style service, but the company is trying out pre-plated meals that would give the exact calorie number for each dish
• At home - portion your food into ready-to-go meals that you can take with you to work or school. You can pre-portion your snacks too! 

 4. Limit liquid calories

• Google still sells juice and soda in the cafes, but the sweetened beverages are not at the checkout lines like they used to be. Instead, big pitchers of ice water are positioned on the food countertops. 
• Google researchers found that by bumping soda/juice to lower shelves and putting bottled water higher, water intake rose by 47%! 
• At home - hide you sodas and juices in the back of the fridge and keep a big pitcher of water handy! Try carrying a refillable water bottle with you during the day.

 5. Hide the sweets

• Sweets are harder to find in Google cafes because they are strategically placed on lower shelves out of eyesite. Candy consumption at Google decreased by 9% in one week! 
• At home - keep less healthy snacks in a cabinet or pantry where they are out of sight. Storing snacks away from easy access means less temptation! A study showed that people who do this usually weigh 15-20 pounds less than those who store the snacks on the counter!  

To read more about the Google Diet follow this link. 

 Alexandra Cone MS, RD, LD

Too sick to workout?

So, after a wonderful spring break away in sunny Florida, I came down with a cold! (I guess my body wasn't ready for the shock of warm weather and sunshine). I wanted so badly to hit the ground running with a new fitness regimen now that I was back in Alabama but my sickness got the better of me...

It started in my head (I felt like my head was clouded and full of fluff) and I made it through a workout just fine, feeling re energized but not any less sick. The next day my nose started running and my head still felt the same; again, I made it through a workout just fine but i was sluggish throughout the workout and it took me much longer than normal to make it through the full workout. The third day my throat was killing me, my nose was stuffed up and i felt like i had a vice around my forehead. I decided maybe a workout was NOT me best bet.

After a little research I found that I was right in listening to my body and gauging how it reacted to exercise. When all your signs and symptoms are "above the neck" such as runny nose, nasal congestion or minor sore throat, physical activity may actually help you feel better (but lower the intensity or length of your workouts according to how you feel). Once the symptoms move below the neck (chest congestion, hacking coughs with mucus, upset stomach/nausea, fever or widespread muscle aches and fatigue) it is better to replace the treadmill with some rest time. Snuggle on the couch and read a new fitness magazine, plan your workouts for when you are feeling better, look up some new healthy recipes or read a new book!

Above all, just take some time to really listen to your body. Self awareness and mindfulness have become "buzzwords" these days but they are truly the best way to get in tune with your own body! Take a few minutes each day to close your eyes, slow down your breathing and do a quit body scan; find the aches, the pains and even the beginnings of a cold coming on (hopefully not in your case!). If you do start to feel achy and stuffy, grab an orange juice or a Vitamin C supplement and help your immune system kick that cold before it even starts!!!

Happy exercising!!!

Evelyn Burttram

How Will You Celebrate National Nutrition Month?

How Will You Celebrate National Nutrition Month?

March is National Nutrition Month and a time for us to focus on our health.  Staying healthy is a lifestyle choice that can make us look and feel our best. By making informed, nutritious food choices and keeping active we can change the way our bodies perform. 

A good way to learn about making healthy food choices is to review the basics of the Dietary Guidelines for Americans.  These guidelines are jointly written every 5 years by the Department of Agriculture (USDA) and the Department of Health and Human Services (HHS).  In a nutshell, the guidelines address questions in three main areas:

• What should Americans eat?
• How should we prepare our food to keep it safe and wholesome?
• How should we be active to be healthy?

 The Dietary Guidelines encourage Americans to improve their health by eating more:

• Fruits: Fruit is a great addition to meals, an on-the-go snack, or a low-calorie dessert. Choose fresh, frozen, or canned, and aim to eat about 2 cups of fruit each day. *When choosing canned fruit, look for varieties canned in 100 percent juice or water, to reduce added sugar intake.
• Vegetables: When choosing veggies, the more colorful they are the more nutrient-packed. Eat a variety of vegetables, especially dark-green, red and orange vegetables. Most adults need 2½ cups of vegetables per day.
• Low-fat or fat-free milk, yogurt and cheese or fortified soy beverages: These products are packed with calcium, vitamin D, protein and potassium. Aim for 3 cups per day, and if you are lactose intolerant there are tons of options for you - lactose-free milk, soy milk, almond milk, coconut milk, rice milk, etc.
• Whole grains: Try to make at least half the grains you eat during the day whole grains. Choose whole-grain breads and cereals, brown rice and whole-wheat pasta.
• Healthy vegetable oils such as canola, corn, olive, peanut and soybean: These are high in monounsaturated and polyunsaturated fats. *Use in moderate amounts in place of solid fats.
• Seafood: Include a variety of seafood more often in place of some meat and poultry.

While these are all great foods you may eat, the Dietary Guidelines also encourage Americans to eat less:

• Sodium - read the labels when choosing packaged, canned, or frozen foods. These items typically contain a lot of salt, but many times there are lower sodium options.
• Solid fats, including trans fats - anything with "partially hydrogenated" oils in the ingredient list contains trans fats - avoid these items!
• Refined grains - white breads, white pastas, etc.
• Added sugars

To learn more about nutrition and healthy eating visit the UAB Recreaction Center and schedule an appointment with the Registered Dietitian, or send an email to uabrecnutrition@gmail.com

Sources: http://www.eatright.org/Public/content.aspx?id=6442474998
              http://www.health.gov/dietaryguidelines/2010.asp


Alexandra Cone, MS, RD, LD
Registered Dietitian
UAB Recreation Center
(205) 996-4885
uabrecnutrition@gmail.com

UAB's Best Body Challenge: Month One!

UAB CRCT Best Body Challenge: Month One!

We will start off these first four weeks with body weight only exercises (these can be done in the gym, at home, or even in the dorm). It is important to remember that during this first four months, you need to take your sets to FAILURE! It does not do you any good to stop at 10 if you could have repped out 20!!! What incentive does your body have to transform if it’s not challenged! You will also want to keep track of your repetitions so that the next time you attempt the same exercise, your goal will be to top that by at least one rep! Each session you should be trying to improve your performance!

We will be utilizing “extended sets” during this first month- this means that you start out with one exercise and then when you get fatigued, you move to a modified form of the same exercise in order to keep going!

Here’s an example of an extended set of push-ups:
1. Start off with the standard push-up, with your toes on the floor, legs straight and arms extended.
2. When you reach muscle fatigue (even if it’s after only one or two reps), immediately drop your knees to the floor and continue repping.
3. Once you reach failure again, finish off the set with incline push-ups, with your hands on a bench or chair and your knees or feet on the floor. This is the easiest variation of the three.

This type of training is simple and highly effective! By the time you finish your first extended set, you should already feel your chest and arms burning far beyond what you would normally feel after a regular set of just about any chest or upper body exercise.

The Workout:

Start with a 5 minute warm up (walking, jogging in place or any other cardio of your choice), you will begin the workout. 

Lower Body:

Wall Squat + Body Weight Squat (4 sets)

Wall Squat + Body Weight Lunge (4 sets)
After holding a wall squat to failure, immediately start repping standard squats until you reach failure again. Rest 30 to 60 seconds, then begin your next set (repeat until you have completed 4 sets) Repeat with the wall squat + lunge combo. 

Upper Body:

Decline Push up*(3-4 sets)

Standard Push up (3-4sets)

Modified push up (knees) (3-4 sets)

Incline push up (on wall or desk) (3-4 sets)

*Intermediate and beginners might want to skip decline push-ups and start with the standard. Do each version of the push-up to failure (moving from standard to modified then to incline), rest for one minute and begin your next set!

Abs: (4 sets of each)

Double Crunch

Bicycle Crossover Crunch

Standard Crunch

Reverse crunch

Plank

Once you've worked your way through each exercise, rest for 30 to 60 seconds before starting your next set.

So here is your plan for completing the workout for the first month!

Week 1: 3 days per week (1 day on, 1 day rest, 1 day on, 1 day rest, 1 day on, 2 days rest)
Week 2: 4 days per week (2 days on, 1 day rest, 2 days on, 2 days rest)
Week 3: 5 days per week (3 days on, 1 day rest, 2 days on, 1 day rest)
Week 4: 6 days per week (6 days on, 1 day rest) 

Now, since physical fitness is only 20% physical activity and 80% nutrition, I have included links to meal plans and grocery lists for you to use during the challenge!

Grocery List Month One

Meal Plans Month One

See the Photos of the exercises below:

  wall Squat

  Body Weight Squat

  Body Weight Lunge

  Decline Push Up

  Standard Push Up

  Incline Push Up

  Double Crunch

  Bicycle Crossover Crunch

  Standard Crunch

  Reverse Crunch

  Plank!

Don't Sweat it!

I always new that if I planned on hitting the gym, i planned on getting sweaty; thanks to my dad, I have pretty active sweat glands and it never fails- workout = shower. Because of this, I was surprised to find that many women are actually pretty embarrassed, and even fearful in some cases, about getting sweaty in the gym! If this is you, listen up!

Sweating is a beautiful thing!!!

Sweating is a sign of hard work, determination and a strong healthy body. Despite the millions of dollars spent on advertising for deodorants and antiperspirants, sweating is actually on of the healthiest things your body can do.

So, why do we sweat?

It's simple: sweating is the body's self-cooling system that works to maintain a healthy body temperature and prevent overheating (which can lead to heat exhaustion and, in extreme cases, death).  Without sweating, we can build up heat in our body, leading to stress (and who needs more stress these days??).

Regular perspiration as a result of exercise is not only good for cooling down the body, it helps in the release of toxins from the body including trans fats, simple sugars and other chemicals.

Does the amount of sweat matter?

Early onset of sweating just means that your body is efficient at cooling itself down, but whether you sweat more or less is highly dependent on your individual body and metabolism. The amount of sweat your body produces does not necessarily mean you’re a newbie or advanced exerciser, so no need to compare your sweat stains to your neighbor on the elliptical.

Are antiperspirants bad for me?

There has been much debate about this topic for many years (as some studies have linked aluminum-containing antiperspirants to breast cancer); one of the strongest studies was published in the Journal of the National Cancer Institute (JNCI) in 2002. The human study was based on interviews with 813 women with breast cancer and 793 women without. Results found no increased risk of breast cancer among women who used antiperspirants.

If using an antiperspirant still worries you, there are plenty of all-natural, aluminum-free versions that you can choose from (check your local health food stores for options).

References:

Rewega, A. (2011, July). Why sweating is a beautiful thing. Oxygen Magazine, 144, 60-61. 

Mirick, D.K., Davis, S., Thomas, D.B. (2002, Oct 16).Antiperspirant use and the risk of breast cancer. Journal of the National Cancer Institute, 94(20), 1578-80.

Eating Out While Staying On Track

By Sarah Andreski, Fitness and Wellness Coordinator at UAB Campus Recreation Center

Now that it is the New Year we are all striving to maintain these new versions of ourselves and keep on track with our New Year’s Resolutions. Diet and exercise are some of the most common and popular New Year’s Resolutions among individuals, however, sticking with our new lifestyles can be harder than expected.

Why is it that every time something worth celebrating occurs we reward ourselves with food?  Job promotions, birthdays, engagements, and social get-togethers typically revolve around our favorite restaurants and watering holes however, if we aren't careful our new found strength and determination can quickly unravel, especially when we see our friend order the giant b-b-q bacon cheddar cheese burger with the steak fries and 24 ounce local brew. Going out can still be rewarding and enjoyable as long as you avoid these restaurant traps and follow these simple eating tips:

1. Simply read the menu! Discover those hidden calories in your favorite dishes by simply decoding the menu. If you see that a food is pan-fried, sautéed, battered, breaded, au gratin, cheesy or creamy, buttered, deep-fried, or crispy it is very likely that you are about to consume fat and a lot of added calories. Simply avoid these traps by asking your server how the food is prepared. If it is grilled, steamed, broiled, roasted, or baked you are in for a very surprising treat. Foods that are prepared without frying or added oil are going to be lower in calories. Ask your server if your food can be prepared with herbs, vegetables, and lemon juice for a meal loaded with flavor, but without those added calories. 
2. Can’t decide what to order on the menu? Go a la carte! Avoid the hard decision of ordering one large meal that comes loaded with all the high calorie sides and create your own version of a healthy meal with small samples from the menu. For example, the next time you go to your favorite Mexican restaurant order one hard shell taco with grilled meat, a cup of chicken-tortilla soup, and a small side salad. This way you get a little bit of everything you enjoy most while avoiding the fried rice and beans that typically come with your meal. 
3. Just because you aren't a kid anymore doesn't mean you can’t order like one. The next time you’re on the road and fast-food is your only option; opt for the kid’s meal or the junior size versus the super-sized hamburger meal. A double cheeseburger can cost you anywhere between 600-800 calories where the regular cheeseburger is about 320 calories. 
4. Temptations are everywhere, especially at the dinner table. Most restaurants these days will provide their diners with a “pre-dinner” snack of bread, crackers, or peanuts. These tasty treats are tempting, but also calorie bombs. To avoid mindless pre-dinner snacking have the waiter remove the basket of breads or simply request that one not be brought out. 
5. Pasta is the perfect celebration food. It’s fancy and fills us up, but most Italian meals are swarming with hidden calories. Any pasta dish swimming in cream sauce is likely to be an unhealthy choice. Next time to avoid these high fat and cholesterol dishes order pasta that is served with a marinara sauce without meat, primavera sauce without cream, or a marsala sauce made with wine, not butter. 
6. Scoring that winning goal is cause for celebration and who doesn’t like to celebrate with the team over a large slice of pizza? Pizzerias are no strangers to customized orders so don’t feel pressured into order the giant meat lovers with extra cheese pizza. Next time create your own slice and follow these tips for a healthier pie: always order thin crust and whole wheat when available, pile on the extra vegetables and skip the fatty meats, ask for extra sauce instead of extra cheese, and lastly serve yourself a slice or two and have the rest boxed for a great lunch the next day!

Sources: 

www.webmd.com

www.about.com

http://www.time.com/time/specials/packages/completlist/0,29569,2040218,00.html