Fat Fighter TV » Back to Basics

3 small ways to cook healthier

FatFighter — Wed, 17 Feb 2010 11:06:50 +0000

What can you do when your favorite recipe is not so healthy? Tweak it, of course! I often refer to this list of healthy recipe substitutions. And this week, as I continue the American Heart Association’s BetterU program, I learned three simple things to remember to healthify those recipes: add, delete, or replace.

Add healthy ingredients to recipes: Use frozen vegetables, beans and brown or wild rice in soups and casseroles; top pizza with fresh vegetables; and add frozen or fresh fruit to cereal and baked goods.

Delete or cut down on less healthy ingredients in recipes: Remove skin from chicken; use less cheese and butter in casseroles, pasta and salads; and cut back on the amount of salt you add to dishes. You probably won’t even notice the changes.

Replace less healthy ingredients with more healthy ones:. Top baked potatoes with salsa instead of butter and sour cream; sauté with a little olive oil instead of butter; use low-sodium chicken broth to make mashed potatoes creamy.

Why is it so much easier to remember things in “threes” anyway? Lately, I’ve been doing a lot of adding frozen veggies to my meals. It’s so easy, good, and healthy. Another set of threes…

How do you make your meals healthier?

Get your FREE copy of "Recipes and Tips for Healthy, Thrifty Meals" Download e-book here.

I’m blogging my heart out! Are you?

FatFighter — Fri, 12 Feb 2010 11:00:46 +0000

I owe it to all the women out there who’ve lost their lives to heart disease, including my mom. I owe it to all the women who don’t know heart disease is their number one killer. And I owe it to everyone who cares about them. That’s why I’m proud to be a part of Blog Your Heart Out Day – a day to speak up about women and heart disease, sponsored by the American Heart Association and fitlosophy. I sincerely hope it helps someone… somewhere.

Here’s something that can definitely help – knowing the symptoms of a heart attack. Sometimes heart attacks are sudden and intense, but most of them start slowly with mild pain or discomfort. Often, women having a heart attack aren’t sure what’s wrong and wait too long before they get help.

These signs will help you recognize if you or someone you know is having a heart attack:

Discomfort in the chest or other areas of the upper body

Shortness of breath

Other signs of discomfort like breaking a cold sweat, nausea and lightheadedness

If someone has signs of a heart attack, call 9-1-1 immediately (within 5 minutes). If they are not responsive or stop breathing, an AED should be used (if available) or CPR should be performed, in addition to calling 9-1-1.

Source: American Heart Association

Bloggers, will you help me spread the word today? Learn more here.

Plus get on Twitter and Tweet and ReTweet away, using the hashtag #BlogYourHeartOut.

Thank you… with all my heart!

Get your FREE copy of "Recipes and Tips for Healthy, Thrifty Meals" Download e-book here.

Ride for the health of it

FatFighter — Tue, 18 Aug 2009 12:01:03 +0000

I’m taking a little time off this week to recover from surgery. While I’m away, some of my fellow bloggers are helping me keep things going over here. (Thank you!)

Today’s post comes from Lance at The Jungle of Life. Stop by and visit when you get a chance for some great conversation about life and personal growth.

photo credit: Bern@t

“Think of bicycles as rideable art that can just about save the world.” ~ Grant Petersen

Remember those days as a kid? Your freedom was that two-wheeled wonder.

The bicycle.

Maybe it had a banana seat (mine did). Maybe it had multiple speeds (a three speed – wow!). Maybe you even had something with big foam handlebar covers (am I dating myself at all?).

A way to get around. That’s what I remember. And I didn’t think about it having any other benefits than that.

Have you noticed any shifts? As you’ve gotten older, have you ridden that old bike in the garage less? Have you sold it at the annual subdivision garage sale to free up some space? Have you purchased something new, and it just sits there collecting dust?

It’s time to dig that bike back out (or pick up a new one).

Mountain bikes, cruiser bikes, road bikes, trick bikes. Lots of choices.

And lots of benefits to riding that bicycle too!

Ride for the health of it…

Physical health: Getting out and riding you bike is good for your body. There are numerous benefits to your muscles, your cardiovascular system, and to your joints. All while getting a better view of the sights and sounds around you!

Mental health: Riding your bike can be a great way to clear your head. Find a trail or a quiet street, and head on out. Just you and the world around you. And you’ll be amazed at what you “see”, and if you also listen carefully, you’ll see not only the sights around you, also some within you as well. And that can be very mentally refreshing!

Earth health: Riding that bike of yours is good for the environment. Think of all the emissions that car you own emits. And your bike: none! There’s no pollution is using a bike!

Financial health: Maybe it’s time to consider commuting to work by bike. Or visits to local places you frequent – try biking there. Once you’ve bought the bike and any accessories (like a helmet!), costs are pretty minimal (maybe a tune up every so often). No fuel to buy. No expensive trips to the auto repair shop.

Improve your health, and the health of our planet. Get your bike out and ride! Start with short trips if it’s been a while. Find a buddy to ride with. Bike to work. Find a trail. Join a bicycling group. Ride your bike to the grocery store (or the local ice cream shop!). The choices are almost endless. And the benefits are great!

Have fun and be safe! And enjoy that two-wheeled wonder once again…

Get your FREE copy of "Recipes and Tips for Healthy, Thrifty Meals" Download e-book here.

Back to Basics: Do you know your juice label lingo?

FatFighter — Tue, 11 Aug 2009 10:00:38 +0000

You like to drink juice, but is that what you are really buying? And if it is, how much juice are you actually getting? If you know your juice-label lingo, you can be sure to buy the real deal and avoid added sugars and artificial ingredients. Here are the basics… with some help from Consumer Reports:

“100% juice” or “100% pure” - This is the gold standard and means you’re getting pure juice. BUT many 100-percent juice products are a blend, often with apple or grape juices as the main ingredients and not very much of the featured flavor, e.g. blueberry juice.

“Cocktail,” “drink,” “beverage” – These words are red flags and mean the beverages have less than 100 percent juice and can sometimes have as little as five percent. The rest may be water, flavorings, and added sweeteners.

“From concentrate” - This is juice that has been concentrated, then re-watered to return it to its original form.

“Light” – These are basically regular juices diluted with water and artificially sweetened.

Personally, I’m not a big fan of juice. I prefer to eat the whole fruit. But this label lingo is definitely helpful – just remember to always read the ingredient list on the back of the product.

Get your FREE copy of "Recipes and Tips for Healthy, Thrifty Meals" Download e-book here.

Does your exercise routine keep you from talking?

FatFighter — Thu, 30 Jul 2009 10:00:57 +0000

How hard do you exercise?

A) At a moderate level
B) Vigorously
C) Have no idea how to measure exercise intensity

You may have seen exercise guidelines like these that say you should be active for two and a half hours a week at a moderate level… or to workout vigorously for one hour and 15 minutes a week. But what does it all mean?

The talk test is an easy way to measure how hard you’re exercising. In general:

If you’re doing moderate-intensity activity, you can talk, but not sing.

If you’re doing vigorous-intensity activity, you won’t be able to say more than a few words without pausing for a breath.

Below are examples of both types of activities:

Moderate Intensity Activities
Walking briskly (3 miles per hour or faster, but not race-walking)
Water aerobics
Bicycling slower than 10 miles per hour
Tennis (doubles)
Ballroom dancing
General gardening

Vigorous Intensity Activities
Race walking, jogging, or running
Swimming laps
Tennis (singles)
Aerobic dancing
Bicycling 10 miles per hour or faster
Jumping rope
Heavy gardening (continuous digging or hoeing)
Hiking uphill or with a heavy backpack

I usually do a mix of both moderate and vigorous activities. It may be one of the few times I’m not chit-chatting. You?

[Source: Centers for Disease Control and Prevention]

[Photo Credit: stock.xchng]

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Portion sizes – A “handy” guide

FatFighter — Wed, 22 Jul 2009 10:00:31 +0000

With portion sizes so out of control these days, it may be hard to keep track of how much of which foods you should have each day, let alone have to measure it all. Now, you can easily visualize portion sizes, thanks to this “handy” guide from the USDA!

A fist or cupped hand = 1 cup

For example:
1 serving = 1/2 cup cereal, cooked pasta, or rice
OR 1 cup of raw, leafy green vegetables
OR 1/2 cup of chopped fruits or vegetables

A thumb = 1 ounce of cheese

Handful = 1-2 ounces of snack food
Remember, 1 handful = 1 ounce of nuts and small candies. For chips and pretzels, 2 handfuls = 1 ounce

Palm = 3 ounces of meat

Thumb Tip = 1 teaspoon
Keep high fat foods like mayonnaise to a minimum by measuring the serving with your thumb. One teaspoon is equal to the end of your thumb, from the knuckle up. Three teaspoons equals one tablespoon.

1 tennis ball = 1 serving of fruit
Healthy diets should include 2-4 servings of fruit each day.

***Important Note: Because hand sizes vary, compare your fist size to an actual measuring cup.

I must say, this is the best portion size guide I’ve seen in awhile, hands down!

Get your FREE copy of "Recipes and Tips for Healthy, Thrifty Meals" Download e-book here.

Back to Basics: Your guide to 7 summer calorie-burners

FatFighter — Wed, 01 Jul 2009 10:00:32 +0000

In the summer, I like to exercise outside as much as possible – soak in enough sun (with sunscreen on, of course!) to make up for all those dreary winter months. I almost always wear my heart rate monitor to track the calories I burn. But this simple guide from the American Council on Exercise can help you get a general idea of how much you’re burning doing these 7 popular summer activities… so burn, baby, burn!

Walking at 4 MPH

120 pound person burns 4.5 calories/minute
180 pound person burns 6.8 calories/minute

Hiking

120 pound person burns 4.5 calories/minute
180 pound person burns 6.7 calories/minute

Biking at 10 MPH

120 pound person burns 5.5 calories/minute
180 pound person burns 8.2 calories/minute

Jogging – 10 minute miles

180 pound person burns 13.9 calories/minute
120 pound person burns 9.3 calories/minute

Jump Rope

120 pound person burns 9.5 calories/minute
180 pound person burns 14.3 calories/minute

Swimming at a moderate pace

120 pound person burns 7.8 calories/minute
180 pound person burns 11.6 calories/minute

Roller skating

120 pound person burns 5.9 calories/minute
180 pound person burns 8.8 calories/minute

Of course, not everyone weighs either 120 or 180 pounds, so for more specific numbers based on your weight and the activity you’re doing, check out this Physical Activity Calculator from Shape Up America!

[Photo Credit: stock.xchng]

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Food for Thought: Second helpings

FatFighter — Tue, 23 Jun 2009 10:01:36 +0000

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5 types of fitness to help you feel younger

FatFighter — Thu, 23 Apr 2009 12:00:24 +0000

Want to feel better as you get older? Maybe even younger? A new report from the Mayo Clinic Health Letter says a regular dose of five areas of fitness can help ward off the stiffness, aches, and pains of aging.

The study says it’s a good idea to include these five types of activity in your exercise routine to offset the effects of aging:

Aerobic exercise – any type of movement that gets your heart rate up and gets you breathing harder. The reports says a good start is to workout for 30 to 60 minutes three times a week, then work up to five days a week.

Strengthening exercises - things like lifting weights or doing push-ups are important to keeping your muscle mass and strength. The report suggests strength training two or three times a week for about 20 minutes a session.

Stretching – fit it in to help you become more flexible.

Balance exercises – these will help you become better coordinated and lower your risk of injury.

Core training – exercises that focus on the muscles of your trunk and torso will help stabilize the rest of your body. Remember, a strong core is an important foundation to have for all activities.

Do you do all 5 types of fitness?

I definitely need to do more balance exercises. I’m naturally klutzy – it’s part of my charm

[Photo Credit: stock.xchng]

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Bargain Grocery Shopping

FatFighter — Thu, 26 Mar 2009 10:00:24 +0000

I don’t know about you, but I’ve been trying to watch my wallet over the past few months, especially at the grocery store. So today’s guest post couldn’t have come at a better time. Registered dietitian, Heather K. Jones has some fantastic tips to help us all save a little cash – “Bargain Grocery Shopping” is from her eBook,
The Grocery Cart Makeover.

There’s no need to break a sweat at the grocery store checkout. Adopting a healthy diet doesn’t have to mean taking out a second mortgage, and you don’t have to sacrifice good nutrition for a reasonable grocery bill, either. I’ve collected a few smart strategies to help keep your receipt within reason. Here’s how to beat inflation, one aisle at a time.

1. Wonders on the Web - Log into websites such as mygrocerydeals.com or your local grocery stores to find sales and coupons that you can use to plan your menu.

2. It’s Better in Bulk - From lean meat to whole grain cereal, buy larger portions of healthy foods on sale. Portion it out when you get home, then freeze or store for later use. When is bulk buying not an economical choice? There’s no savings in food that spoils before it is used.

3. Double Check Your Receipt - Grocery store workers are only human, and we all make mistakes. Before you leave the parking lot, look at your receipt to make sure you didn’t get overcharged or double charged for anything. It happens more often than you’d think, and grocery store managers or customer service clerks are always happy to reimburse you.

4. Go Meatless - Sub beans, tofu, eggs, nuts, or peanut butter for meat 2-3 times a week, and you’ll likely see a downward trend in your grocery bill. Meatless protein substitutes are often less expensive, and they’re good for your health, too.

5. Once and Done – Go more than once a week to the grocery store, and you’ll end up with expensive and empty-calorie extras you don’t need. On the other hand, if you shop every other week, you won’t be able to stock up on healthy fresh foods like milk and produce. Once a week is just right.

6. Go Alone - Whether it’s your sweetie or your toddler, bringing more people to the store makes it hard for you to stick to your list and can add up to extra bucks at checkout.

7. Commit to the Basics - If you’re filling your cart with mostly processed, empty-calorie foods, your grocery bill will be outrageous. Instead, commit to a cart full of healthy foods and leave the rest on the shelf—it’s a mindset that will save you money and keep your health on track.

8. Frrrrrrozen is Fabulous - When fresh produce isn’t in your budget, frozen fruit and vegetables are a great nutritious alternative. Frozen produce is just as healthy, since the fruits and veggies are flash-frozen shortly after harvest, preserving the nutrients. Same goes for canned vegetables without added salt, and fruit canned in their own juice.

9. Make a Menu - Build a weekly menu, then construct a grocery list based on the foods you need for your menu. Shopping from a strategic list ensures avoiding extra trips to the store for forgotten items, and it also keeps your goals in clear view, cutting the temptation to buy extras not on your list.

10. Crazy for Coupons - Clipping coupons can add up to big savings. A savings of $10 per week adds up to a savings of $80 over two months. Just think what you can buy with your “found” $80! Just be sure you need what you buy with coupons. For double savings, pair your coupons with a weekly store sale and bag serious bargains.

11. Be Loyal - Most grocery stores have loyalty programs—join and receive personalized savings on the things you buy the most. Some stores even offer discounts on gas, free movie tickets, airline miles, and beyond!

12. Plan for Leftovers - Leftovers that are planned can be recycled into another meal, saving you from purchasing ingredients for another menu. For example, leftovers from tonight’s grilled chicken can top your salad tomorrow.

13. Be a Windowsill Gardener - Fresh herbs add flavor without fat and sodium, so use them generously. Buying fresh herbs in the grocery store can add up and tend to go bad faster than you can use them. Why not buy a potted version and cultivate your own healthy garden?

14. Stock a Stash - When you have time, like on a weekend afternoon, cook up a batch of healthy soups, casseroles, or chili and load up your freezer. Later, when you’re in a time pinch, you’ll avoid diet- and budget- busting convenience foods and have a homemade meal in minutes.

15. Look High, Look Low - Some grocery stores stock their most expensive items at eye level, so scope the shelves up and down where you’re likely to find the less expensive store brands and sale items. Store brand secret: Generic replicas are often made by the “name brand” companies.

Remember, what you put in your cart is like making a smart investment. While junk food is risky, healthy foods are a safe bet for the long term (i.e. your life). That extra dollar you spend on good-for-you foods is money well spent. In the end, filling your cart with healthy picks is a much better bargain then filling it with junk.

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Anybody else have any money-saving tips?

Check out the Grocery Cart Makeover here.

Get your FREE copy of "Recipes and Tips for Healthy, Thrifty Meals" Download e-book here.

Fat Fighter TV » Back to Basics

3 small ways to cook healthier

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I’m blogging my heart out! Are you?

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