Walk With Walgreens

    Walgreens has started a program called Walk With Walgreens. It is an incentive based program aimed at getting America moving! Walking is an excellent way to shed pounds and get healthy and just about everyone can do it. It takes no expensive equipment. Just you and 30 minutes a day. As an added bonus the Walk With Walgreens program allows you to earn coupons by tracking your walks/steps on their website (and who doesn't like coupons?).

 The low down on the Walk With Walgreens program:
- You earn coupons just by signing up and then by logging your walks/steps. (NOTE: When you sign up you get a $5 coupon for an Omron pedometer so if you are planning on getting a pedometer I would wait until after you sign up.)
- You can log your steps if you have a pedometer or you can log your distance by tracking it on their map. You enter your route and they calculate your distance.
-They have an online forum which allows you to connect to and get support from other walkers.
- The "Get Inspired" tab offers inspiration and success stories to keep you going.
- They have a mobile app so you can track your walks on the go.
- They have posts on recipes, health statistics, and tips on how to get healthy.
- They also offer the option to share pictures from your walks (you of course can also see pictures of others' walks as well).

   So if you are looking for a way to exercise that requires no equipment and can be done anywhere, walking is a great choice! If you are going to walk you might as well earn coupons for it, right? Click here to check out the Walk With Walgreens program: http://walk.walgreens.com/ .

Words Of Wisdom From Vince Lombardi

"A man (woman) can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done. "

             -Vince Lombardi

Quick and Healthy Chicken Veggie Wraps

         Looking for a healthy meal that tastes good and can be made in a matter of minutes? Well I have found it! It is my Chicken Veggie Wraps. They are super easy to throw together, light on calories, and a good source of protein, veggies, and whole grain carbs. Plus they won't break the bank.

Ingredients:
-whole grain tortillas
-fresh spinach
-fresh diced tomatoes
-sliced cucumbers
-Feta cheese- I like feta because a little goes a long way. Which means lots of flavor with fewer calories.
-1/2 of a Tyson chicken breast - I prefer Tyson fully cooked chicken breast because they are minimally processed and have no artificial ingredients. As a bonus they taste wonderful and since they are fully cooked it takes just 2 minutes in the microwave to warm them up.

        This recipe is pretty self-explanatory. All you have to do is microwave your chicken and cut up your veggies. Then assemble your wrap and voila! A healthy dinner for about 250 calories in a matter of minutes. To make the process even faster I cut up my vegetables in the beginning of the week so I can just grab them and go.

        Don't feel restricted by my choice of ingredients. Feel free to customize your wrap with your own favorite vegetables. You can also change up the cheese or add a little salad dressing. If you like things a bit spicy, try some Tobasco sauce. For those who want a vegetarian option, leave out the chicken. :)

Health Benefits:
Whole grain tortilla- Whole grains have been linked to decreased heart disease and decreased diabetes. Plus those who eat whole grains tend to weigh less.
Spinach- Spinach decreases the risk for heart disease, decreases the risk of cancer, and helps protect the brain from typical signs of aging.
Tomatoes- Tomatoes protect the skin from UV radiation, decrease the risk of cancer, and improve bone mass.
Cucumbers- The vitamin A in cucumbers is important for good vision, bone growth, white blood cell formation, and prevents cancer.

So, the next time you are looking for a quick meal, avoid the McDonald's drive-thru and make this healthy option for your family instead. :)

It's New Years Resolution Time!

      New Years Eve is just around the corner and with it usually comes a new year's resolution. One of the most common (if not the most common) is the resolution to lose weight and get healthy (this was my resolution NYE 2010). If this is on your list for 2012 here are a few things to keep in mind.

1. It is not necessary to change everything at once. Make a list of everything you want to change in your quest to lose weight/become healthy. Keep it handy and add to it as needed. To get started, pick one thing. Work on that until you have it under control. Then move on to the next thing. As you make these changes you will gain momentum and these changes will get easier and easier.

2. Give yourself plenty of time to meet your goal. Studies have shown that when people lose weight slowly they tend to keep it off. Aim for a loss of 1 to 2 pounds per week. It is not uncommon for people to take 1 to 2 years to meet their goals.

3. Find a friend who is looking to make a change as well. It is always helpful to have a partner (or a small group) to keep you on track.

4. Accept that you will fall of the wagon at some point. No one is perfect. You WILL have a setback or two. That doesn't mean that you should give up. Every meal, every workout, every snack, every day is an opportunity. If you have a not-so-great lunch then dinner is your next opportunity to make a step in the right direction. If you have a completely bad day than they next day is your opportunity to get back on track. Being healthy is not about being perfect, it is about constantly re-dedicating yourself to your goal and staying focused on what you are trying to achieve.

5. Any change is difficult at first. Especially one that requires your constant dedication day after day. Accept that this will be difficult in the beginning and know that it will get easier with time. I promise that if you stick with it long enough your healthy choices will become habits and your new lifestyle will feel as comfortable as your old one did.

6. Educate yourself. So often we think we are making good choices just to find out that we ate a 1,200 calorie salad. Read labels, learn which foods are more nutrient dense, and educate yourself on the healthiest ways to prepare food.

7. Believe in yourself. If this is a resolution you have made (and failed at) previously you may be tempted to go into this with a "we will see" attitude, meaning "yeah, I have tried this in the past and I usually fail so we will see if I can do it this time". If you are feeling like this, then you have already failed. Do not accept that negative attitude. Claim your victory. Believe that this time is different and tell people about what you want to achieve. If you go into this with the same attitude and with the same game plan as you have in the past why would you expect a different outcome? There is nothing that cannot be achieved through knowledge, hard work, and self discipline. Make this year different!

A Good Reason To Wine

      So now that you have decided to make healthier choices, what do you do about alcohol? Is there any healthy alcohol option? Does alcohol have a place in a healthy lifestyle? The answer is yes-in moderation.

     If you are looking to switch your choice of potent potable to a healthier option, try red wine. The health benefits of red wine have been reported for nearly 2 centuries. The main ingredient responsible for all the hype is called Resveratrol and it is derived from the grapes from which the wine is made. It is present in white wine as well, but to a lesser degree. This is because it comes from the skin of the grape and in white wine the skin is removed prior to fermentation. So to get the most bang for your buck stick to the reds.

      Resveratrol has been shown in studies to prevent cancer, protect the heart and brain from damage, reduce inflammation, reverse diabetes and obesity, increase good cholesterol, and prevent neurodegenerative diseases such as Parkinson's, Alzheimer's, and other dementias. New research is even suggesting that it may blunt the effects of aging and extend lifespan!

     Now for the fine print: you can only get these health benefits with MODERATE intake of red wine. Which means 2 glasses (of about 5 oz each) for men and 1 glass for women per day.  Intake of more than this will actually have the opposite effect and result in multi organ damage.

     So after a long day at work come home, put your feet up, and enjoy a nice glass of Merlot. Your body deserves it!

   

The above info can be found on mayoclinic.com, MSNBC, and Science Daily.

Healthy (and Yummy) Stuffed Peppers

          I found this recipe on The Biggest Loser website. For those of you who watch the show, these are the peppers that Hanna made. They are super tasty and you know they are easy to prepare if I was able to successfully make them! :) The best part is, aside from a great dish of veggies and lean protein, is that they are only 140 calories each! 

Ingredients
Olive oil spray
1/2 cup minced onion
1 teaspoon minced garlic
1.25 pounds of extra-lean ground turkey
Salt to taste
1 teaspoon garlic powder
1/4 cup low-sodium tomato sauce
1 cup fat-free low-sodium chicken broth, divided
1 tablespoon chopped fresh cilantro or parsley
3 large sweet red bell peppers, washed
1/4 cup reduced-fat shredded cheddar cheese 

Instructions
Pre-heat oven to 400 degrees. Lightly coat a large nonstick skillet with olive oil cooking spray; heat over medium heat. Add onion and garlic to the pan. Saute about 2 minutes, or until softened. Add extra-lean ground turkey to the pan. Season to taste with salt, then add garlic powder and ground cumin. Break meat apart and cook over medium heat for 10 - 12 minutes or until lightly browned, no longer pink, juices are clear and meat reaches an internal temperature of 165° F. Add 1/4 cup of tomato sauce and 1/2 cup chicken broth to the pan. Reduce heat and simmer over low heat for about 5 minutes. Add chopped fresh cilantro or parsley to the turkey mixture. There will be about 2 cups of turkey mixture. 

Cut bell peppers in half lengthwise and remove seeds and stem. Put in baking dish and spoon about 1/3 cup of the turkey mixture into each pepper half. Place all stuffed peppers on a baking dish and pour the rest of the chicken broth in the bottom of the pan. Cover with foil and bake for 35 minutes. When done, sprinkle with cheese before serving. 

Nutritional information (per serving)
Calories 140
Fat calories 20
Total fat 2.5 grams
Saturated fat .5 grams
Cholesterol 35 milligrams
Sodium 150 milligrams
Total carbohydrates 10 grams
Fiber 2 grams
Sugars 5 grams 


Health Benefits: Peppers are full of Carotene which protects against certain cancers, heart disease, cataracts, and macular degeneration. Peppers also have Vitamin A which helps with night vision, and Vitamin C which boosts immunity, protects against heart disease, and helps heal wounds.

The Amazing Flaxseed!

        Flaxseed is the seed from the flax plant, believed to have originated in Egypt. It is grown in Canada and the North Western United States. It is a good source of Omega 3 fatty acids which have heart healthy effects, lignans which are antioxidants, and fiber which we all know keeps our digestive system healthy. Just 2 tablespoons of flaxseed has as much fiber as 1&1/2 cups of oatmeal and as much lignans as 30 cups of fresh broccoli!
The unique combination of these three elements has the following effect on your health:

-decreases your risk for heart disease
-decreases your risk for cancer, especially prostate, breast, and colon cancers
-decreases your risk of stroke
-boosts fat burning as well as prevents the development of dangerous belly fat which wraps around  the internal organs
- decreases your risk of diabetes by 30%
-lowers blood pressure
-decreases plaque build up in artery walls (atherosclerosis) by 75%
-decreases cholesterol
-relieves constipation
-decreases depression
-regulates heart rhythm
-decreases inflammation in the body
-it may even decrease the intensity and frequency of menopausal hot flashes!

        It just takes 2 to 3 tablespoons of flaxseed a day to get all of these wonderful benefits (if you can't squeeze in 2 to 3 tablespoons, eat what you can-it will still do your body good). So, how do you eat flaxseed?? Well, you can put it in just about anything. You can stir it into yogurt (my fav!), cereals, soup, oatmeal, smoothies, chili, stew, meatloaf, etc. You can also substitute 1/4 to 1/2 cup of flour with flaxseed in breads, muffins, rolls, bagels, pancakes, and waffles. The possibilities are endless!

The fine print:
It is best to eat ground flaxseed as the whole version will pass right through your digestive system intact, which means that your body will not get the benefits.
It is also important to store the flaxseed in the freezer in the opaque package that it came in to prevent oxidation and preserve nutritional potency.
The only warning I came across in my research is that pregnant and breastfeeding mothers should consult their doctor prior to adding flaxseed to their diet.

All information provided here can be found on WebMD and Dr.Oz's Realage.com

Run Like A Mother

      I just finished the book Run Like A Mother by Dimity McDowell and Sarah Bowen Shea. It was such a fun book. I recommend it to runners both new and experienced. Here is low-down:

1. This lighthearted and easy to read book is great for the mom who seldom gets to sit down and read for more than 10 minutes at a time. :) It's appropriately numbered 26 chapters are overall related by the underlying theme of running but unrelated enough to be read with several days, weeks, or even months between them without feeling lost. Lets face it, between mothering and running it may very well take a year to read a whole book. ;)

2. This book is great for a laugh. Not only does this book point out the humor of life through the eyes of a runner but it is also good for some laughs about motherhood as well.

3. Weaved throughout this book you will also find some great tips on shoes, clothes, nutrition, workouts, increasing your speed, and of course running while pregnant and postpartum. These 2 experienced runners freely share what they have learned over the years for the benefit of all. I don't know about you but I would rather learn from someone else's mistakes/trials than make them myself.

4. As a woman who LOVES to run and LOVES to be a mother, what is there not to like about a book that combines the two? There were so many times that I actually laughed out loud reading the anecdotes of these ladies who I swear were writing about my life!

5. If you have a love of running that no one around you seems to understand then you HAVE to read this book. If for no other reason than to know that: A. You are not alone and B. you are not crazy!

6. To top it all off these two swift-footed women also "run" a blog called Another Mother Runner which is chock-full of mother running awesomeness.  The blog even has contests and an online store.
Visit it here at: http://anothermotherrunner.com/.

  My overall impression: this book is a must read for any running mother!

Surviving The Holidays Without Sacrificing Your Health

      Well it's that time of year again. The holidays are here. For most of us this means family parties, work parties, and other holiday social get-togethers that are sure to be full of food, food, food. So how in the heck does one enjoy the holidays without completely falling off the healthy eating wagon? It's not easy and many will give in to temptation promising themselves that they will resume their healthy habits after the New Year. You don't have to be one of them. I have listed below a few tricks to help you survive the holidays with your health and waistline intact.

1. Supercharge your workout- Do an additional 15 or 20 minutes of exercise to burn a few extra calories in preparation for the extra calories you may consume.

2. Offer to bring a dish- and then make it a healthy one. This way you know that at least one dish will be heathy.  If all other dishes are covered in cheese and swimming in grease you can make the majority of your meal your healthy dish.

3.  Never go to a party hungry. If you are hungry there is no way you will be able to resist the appetizers. Avoiding appetizers is a great way to avoid extra calories. Make sure you eat a healthy snack of protein and fiber prior to leaving the house.

4. Avoid alcohol. Alcohol is full of empty calories. If possible avoid it completely. If alcohol is a must for you, try to stick to red wine. It has about 100 calories for 5 ounces which isn't great but it beats the calories in mixed drinks. An added bonus: you will get heart health benefits from the antioxidants in the red wine.

5. Think of this meal as any other meal. Just because it is Thanksgiving does not mean that your body needs twice the serving size that you normally consume at dinner. Keep your turkey to one serving or about the size of the palm of your hand (without the fingers). Do not overload your plate by piling food on top of food. Do not go back for seconds. Do not take 2 or 3 rolls. As you make your plate remind yourself what your "normal" plate of food looks like and stick to that.

6. If you absolutely have to have some of your Aunt Cathy's mashed potatoes and your Uncle Ed's stuffing-go ahead. But limit yourself to just a little bit. By keeping these portion sizes small you can get a taste of your holiday favorites without having to loosen your belt after the meal is over. :)

7. When dessert time comes pick the pumpkin pie. It usually has the least amount of calories and is high in vitamin A. You can skip the whip cream topping to trim a few more calories as well.


Happy Thanksgiving everyone!!

Lettuce V. Spinach

         Lettuce and spinach are not created equal. In fact, it is staggering just how different the two are. Lets take a closer look at what you get with one cup of iceberg lettuce and one cup of spinach.

Nutrient              Lettuce                       Spinach            Importance of  nutrient                                                       

Magnesium         4 mg                           24 mg           Required for proper growth and maintenance of      bones and proper functioning of the nerves and muscles                                                                  

Phosphorus         11mg                          15mg           Required for the formation of bones and teeth, plays an important roll in growth, maintenance, and repair of cells, assists in function of kidneys, regulates heartbeat, and assists in nerve conduction

Potassium            80 mg                         167 mg        Essential for proper function of heart, kidney's, muscles, nerves, and digestive system

Zinc                     .9 mg                           .16 mg         Boosts the immune system, deficiency can cause night blindness, anemia, lethargy, impaired  wound healing, dermatitis, and fetal malformations

Vitamin C           1.6 mg                         8.4 mg          Essential for wound healing and supports immune function

Niacin                  .07 mg                         .217 mg        Vital in cell metabolism

Vitamin B6          .02 mg                        .059 mg        Supports adrenal function and maintains a healthy nervous system

Folate                    17 mg                         58 mg           Helps produce and maintain new cells, needed to make DNA and RNA-the building blocks of cells, prevents anemia, and prevents birth defects

Vitamin A             286 IU                       2,813 IU       Plays an important roll in vision, bone growth, reproduction, and regulates the immune system

Beta Carotene      170 mcg                     1,688 mcg     Is an antioxidant that is converted to Vitamin A in the body and therefore also plays an important roll in vision, bone growth, reproduction, and regulates the immune system.

Lutein                  158  mcg                     3,659 mcg      protects the eye from sun damage

Vitamin E            .1mg                           .61 mg           involved in immune function and protects against free radicals that can cause cancer  

One cup of spinach also:

-contains fiber, calcium, and protein

-exceeds daily requirements for Vitamin K and Vitamin A

-almost meets daily requirements for manganese and folate

-meets 40% of magnesium requirement

-contains 20 different measurable nutrients

-contains cancer fighting antioxidants

-promotes cardiovascular health

-promotes healthy blood pressure

-protects the brain from premature aging and loss of mental capabilities

-decreases inflammation associated arthritis, Alzheimer's Disease, Diabetes, heart disease, and osteoporosis

-Protects from cataracts and macular degeneration

-helps control depression and anxiety

-prevents birth defects

-has just 10 calories for 1 cup fresh spinach and 40 calories for 1 cup cooked spinach

     Clearly spinach has earned it's title as a superfood. By simply exchanging your iceberg lettuce for spinach, you can make a significant impact on your health.

The above info can be found on WedMd, livestrong.com, MedlinePlus, PubMed, MayoClinic, Dr.Weil.com, Merck Manual, and WholeLiving Magazine.