Fitness + Health

By Stephanie of Infinite Life Fitness

When it comes to achieving your health and fitness goals, working out is only HALF of the battle. The most important thing that you HAVE to change is your diet.

For instance…I had a friend who came to me for health and fitness advice. She was gaining weight BUT she was working out 4 to 5 days a week. For a whole week I told her to write down what she did for exercise and to keep a food log of everything that she ate during that week. I took a look at her workout routine and it was a high intensity workout routine which included lifting weights 3 days a week. I then took a look at her diet and that is when I knew what the problem was. She would have these amazing workouts but then go enjoy Philly cheese steak sandwiches and meat lover’s pizzas before and after her workouts.

You cannot expect to see positive health and fitness results if you continue to eat junk food, greasy food, or highly processed foods. I have tried altering the way the people I help think about eating healthier. Instead of using the phrase “you are on a diet”…I like to use “You are eating healthy”.

I DO NOT like the phrase “I am on a diet”. Eating healthy is a lifestyle…not a fad that you will do for a few weeks and then go back to eating all the crappy food you were eating before. There are TONS of healthy clean foods that taste just as good as the junk food you use to eat. You just have to find out what YOU like and stick to having them in your menu.

What is eating Healthy?

This is when you supplement your meals with natural foods. Foods that are not highly processed, low in fats and sugars, and optimal fuel for your body. These types of food include fruits, vegetables, complex carbohydrates, and lean proteins. You can start to eat better by purchasing, cooking, and eating more fresh fruits and vegetables. You can cook meals with whole grains and lean meats. This will also include snacking on healthier meals and consuming MORE water during the day.

I assure you, your health and fitness goals with be so much easier if you decide to adopt a healthier menu than what most people tend to eat. It is OK to cheat and have your favorite piece of cake or other treats…but this should be done as little as possible (like once every 4 weeks!).

YES…this will be hard to do at first. But, if you stick to it, the easier it is to turn down those less healthy food options. To help you get in the habit of eating healthy, try not to keep “bad” food around you (in your kitchen, at your work, etc.). Try to keep only the healthy options you can eat around. When you go out to eat, make sure that the place you are eating has meal options that have fresh entrees.

If you need further help there is a great article here:
http://www.prevention.com/food/healthy-eating-tips/healthy-eating-23-ways-eat-clean/1-apples

Also check out this site for some healthy/clean food options:
http://livelifeactive.com/2012/02/29/eating-clean-approved-foods-list/

This is Stephanie coming to your from Infinite Life fitness. Please feel free to stop by my site http://infinitelifefitness.com for more health and fitness related tips.

Foods for Eye Health

Do want to maintain your eye health?  According to Dr. Katz, an ophthalmoligist, the following tips are essential for eye health:

1. Maintain a healthy weight

Being overweight puts you at high risk for developing diabetes, and diabetes affects blood vessels, including in the eye.

2. Incorporate carrots into your diet
Carrots are high in beta carotene, which plays a role in general eye health and is important in the function as well as structural integrity of rods and cones in the back of the eye.

3. Incorporate green leafy vegetables (e.g., kale, spinach, collard greens, turnip greens)
These vegetables are high in lutein and zeaxanthin, which are protective to the eye.

4. Incorporate foods high in antioxidants (e.g., Vitamin A, C, E)
Antioxidants slow the progression of aging or damage to eye.

5. Absorb omega-3 (found in fish, fish oil, etc.)
Omega-3 is overall beneficial for your eye.

To hear Dr. Katz share more tips on eye health, check out this video at WEBMD.

Nutritious Bartending || The Healthier Sangria

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The sangria is an alcoholic punch that is usually served during the summer at an informal social gathering.   The typical version has a base of red or white wine, an assortment of fruits, a sweetener, and some sort of seltzer, citrus soda, or brandy.  So how does one make a healthier sangria? Use a sweetener that contains minimal sugar.  Opt out of using soda like Sprite, which is also a source of sugar and calories.  Incorporate fruits that contain more antioxidants.  And, if you're up to it, use organic fruits instead conventional ones.

Here are two different recipes for a healthier sangria:

LOW SUGAR SANGRIA (Source)

Ingredients
1 Bottle of red wine
1 Lemon cut into wedges
1 Lime cut into wedges
1 Orange cut into wedges
3/4 cup of raspberries or strawberries
2/3 cups agave nectar as a sugar substitute
2 cups sparkling water or club soda (this has no sugar, compared to ginger ale)

Instructions
Once you have your ingredients together, you'll need a large glass pitcher to mix them in. Start by pouring the wine into the pitcher. After the whole bottle is in your pitcher, squeeze in the juice from your fruit wedges, then drop them in whole. Once you have all of your fruit wedges in the pitcher, add in the agave nectar to sweeten it up, and mix well before refrigerating.  For best results, you'll want to refrigerate for about 24 hours. This will allow the fruit juices to permeate the wine, and the sugar to mix in completely. Wait until just before serving to add in the club soda and your more delicate fruits like berries, peaches or apples. This will make sure the club soda stays fizzy and your fruit won't get soggy.

Video demonstration for this recipe.

HIGH ANTIOXIDANT SANGRIA (Source)

Ingredients
1 cup pomegranate juice, chilled
1 (750 ml) bottle red wine, chilled
1 cup fresh orange juice
1/2 cup red seedless grapes, frozen
1 orange, thinly sliced
1 lime, thinly sliced
1 cup club soda, chilled (or seltzer water)

Instructions
Combine first 6 ingredients in a large pitcher.  Let chill in refrigerator for 1 hour.  Stir in seltzer/club soda, and pour into ice-filled glasses. Enjoy!

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Summer Time Meals

By Stephanie of Infinite Life Fitness

Summer is quickly approaching!

This is the PERFECT time to kick start your fitness routines and start trying to incorporate healthy meals into your menu to help you achieve your health and fitness goals!

Some people think that eating healthy means you have to eat boring…dry…bland food. Well that is not true at all! Today I am sharing with you several food options that should add some flavor to your meals so your healthy meals can be fun and tasty!

Beer-Battered Tilapia with Mango Salsa

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INGREDIENTS
3 tablespoons whole-wheat flour
2 tablespoons all-purpose flour
1/4 teaspoon ground cumin
1/4 teaspoon salt, or to taste
1/8-1/4 teaspoon cayenne pepper
1/2 cup beer
1 pound tilapia fillets, (about 3), cut in half lengthwise
4 teaspoons canola oil, divided
Mango Salsa, (recipe follows)

DIRECTIONS
1. Combine whole-wheat flour, all-purpose flour, cumin, salt and cayenne in a medium bowl. Whisk in beer to create a batter.
2. Coat half the tilapia pieces in the batter. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2 to 4 minutes per side. Transfer to a plate and loosely cover with foil. Coat the remaining fish with batter and cook in the remaining 2 teaspoons oil; adjust heat as necessary for even browning. Serve immediately with Mango Salsa.

NUTRITION FACTS
Calories 242, Total Fat 7 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 48 mg, Sodium 234 mg, Carbohydrate 22 g, Fiber 2 g, Protein 23 g, Potassium 468 mg. Daily Values: Vitamin C 35%, Calcium 13%.

Strawberry, Melon & Avocado Salad

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INGREDIENTS
1/4 cup honey
2 tablespoons sherry vinegar, or red-wine vinegar
2 tablespoons finely chopped fresh mint
1/4 teaspoon freshly ground pepper
Pinch of salt
4 cups baby spinach
1 small avocado, (4-5 ounces), peeled, pitted and cut into 16 slices
16 thin slices cantaloupe, (about 1/2 small cantaloupe), rind removed
1 1/2 cups hulled strawberries, sliced
2 teaspoons sesame seeds, toasted (see Tip)

DIRECTIONS
1. Whisk honey, vinegar, mint, pepper and salt in a small bowl.
2. Divide spinach among 4 salad plates. Arrange alternating slices of avocado and cantaloupe in a fan on top of the spinach. Top each salad with strawberries, drizzle with dressing and sprinkle with sesame seeds.
Tip: To toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.
MAKE AHEAD TIP: The dressing will keep, covered, in the refrigerator for up to 1 day.

NUTRITION FACTS
Calories 202, Total Fat 8 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Sodium 90 mg, Carbohydrate 24 g, Fiber 7 g, Protein 3 g, Potassium 503 mg. Daily Values: Vitamin A 60%, Vitamin C 100%.

Parmesan Orzo with Smoked Salmon

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INGREDIENTS
2 14 ounce can low-sodium chicken broth
1 1/2 cups whole-wheat orzo
2 tablespoons olive oil
1 cup thinly sliced leeks (white part only)
1/2 pound asparagus, trimmed and cut into 1-inch pieces
1/2 cup shredded Parmesan
1/3 cup reduced-fat sour cream
8 ounces smoked salmon, coarsely chopped
2 tablespoons chopped parsley
1/4 teaspoon black pepper

DIRECTIONS
1. In a medium saucepan, bring broth to a boil over high heat. Add orzo and return to a boil, stirring once. Reduce heat to low and simmer until al dente, about 8 minutes. Drain orzo over a bowl, reserving 1 cup broth. Return orzo to saucepan and stir in 1 tablespoon oil.
2. In a large skillet, heat remaining 1 tablespoon oil over medium-high heat. Add leeks and saute until softened, about 1 minute. Add reserved broth and asparagus and cook, stirring, until crisp-tender, about 2 minutes. Remove skillet from heat. Stir in cooked orzo, 1/4 cup Parmesan, sourcream, salmon, parsley and pepper. Sprinkle with remaining 1/4 cup Parmesan.

Hope that these are some great options for you! REMEMBER…you can always substitute or leave ingredients out that you do not like! The key to creating tasteful healthy meals are to make it how YOU like it!

Also, please feel free to stop by my personal health and fitness blog at infinitelifefitness.com!

Another Case for Organic: The Sweet Potato Project

So it certainly is not new news that conventional produce (unlike organic produce) is generally subject to chemical exposure and genetic modification.  Nonetheless, this girl's science project brings an astonishing visual demonstration to the effects of using chemicals on produce.  In her particular project, she compares sprouting between a conventional potato, an organically labeled potato, and an organic potato from a certified organic market.  The project raises the question of what health effects (if any) chlorpropham can have on those who consume conventional potatoes and other produce that contain the chemical.  The project also raises the question of why is there a difference in sprouting between organically-labeled produce and produce from a certified organic market.  If you haven't seen this video yet, I encourage you to do so.

MORE INFO:

THE POTATO PROJECT

CHLORPROPHAM (AKA BUD NIP)

Nutritious Bartending || The Healthier Mimosa

The mimosa is a relatively simple alcoholic drink that makes a great sidekick with a Sunday brunch.  The typical version contains 1/2 to 2/3 Champagne.  Depending on where you go, some mimosas may not be mixed with freshly squeezed orange juice ... and if they are, the oranges are more than likely not organic.  So how do we make the mimosa more healthy?  Well, I suggest the following concoction which involves freshly squeezed organic oranges and the smaller Champagne to juice ratio.  (Organic oranges are said to contain 30% more Vitamin C than conventional oranges.)  Additionally, this recipe calls for less orange liqueur, or none if you wish, thus reducing your sugar and calorie intake.

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THE HEALTHIER MIMOSA

Ingredients:
Dry, chilled Champagne
2-3 fresh organic oranges
1-2 tbsp of orange liqueur, e.g. Triple Sec

Instructions:
Using a juicer, squeeze your fresh organic oranges.  Fill a chilled Champagne flute 1/2 of the way with your freshly squeezed juice and almost the remainder of the way with the dry Champagne.  Then add the the orange liqueur and voila!  (Refrigerate any remaining orange juice for later.)  NOTE: To reduce your sugar and calorie intake even further, opt out of using the orange liqueur.

Serving size: 1

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For an even healthier mimosa that is packed with Vitamin A, check out this SPICY CARROT SUNRISE MIMOSA:

RECIPE for Spicy Carrot Sunrise Mimosa

MORE READS:
ORGANIC VS. CONVENTIONAL ORANGES

Beet Juice, Beet Smoothie: Blood Pressure & Stamina

Don't sleep on beet juice. Studies performed over the past several years suggest that drinking beetroot juice may lower blood pressure and thus have implications for the treatment of cardiovascular disease.  What is the underlying cause of this lowering of blood pressure?  It is the nitrate content of beetroot.  Additionally, other studies suggest that this juice boosts stamina, which can prolong exercising.

So how does one incorporate this vegetable into one's diet?  Well below is a recipe for a delicious, beet smoothie.  As always, please consult with your doctor before adjusting your diet or lifestyle.

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BEET SMOOTHIE -

Ingredients:
1/2 cup freshly squeezed orange juice
1 cup mixed frozen berries or blueberries
2 tablespoons granola
1/3 cup diced beet, raw (50 grams)
1/4 cup plain low-fat yogurt or low-fat coconut milk
1 teaspoon honey or agave syrup
2 or 3 ice cubes
sliced orange for garnish (optional)

Instructions:
Place all of the ingredients in a blender and blend for 1 full minute. Pour into a glass, garnish with an orange slice and enjoy.

Yield: 1 generous serving.
{Recipe Source}

SOURCES:
STUDY: NITRATE IN BEETROOT & BLOOD PRESSURE
STUDY: BEETROOT & BLOOD PRESSURE
STUDY: BEETROOT & STAMINA
STUDY: STAMINA CONTINUED

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Ingredients You May Not Want In Your Food

Original article from Food Republic

TBHQ, A.K.A: Butane

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Turns out butane isn't just for lighters anymore - it's also an artificial antioxidant that they put it in chicken nuggets to keep them "fresh" tasting. So instead of your chicken nuggets being fresh, butane keeps them "fresh." Eating butane probably wasn't what you had in mind last time you lit up, got the munchies, and ordered those nuggets. Try these homemade chicken tenders instead, for fuel-free fuel. Found in: Frozen, packaged or pre-made processed foods with long shelf lives such as frozen meals, crackers, chips, cereal bars and fast food.

Estrogen

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Regular milk is full of hormones used by the milk industry to keep the cows knocked up and lactating all year round. Sound gross? It is. So when you drink regular milk you take a shot of hormones with it. And all you wanted was a bowl of cereal. Found in: All non-organic dairy, so organic is recommended. But don't jump straight to raw milk before you know the facts.

Continue reading here.

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Healthy Eating || Best and Worst Juices

Acai berry? Apple? Cranberry? Orange?


"Although the best kinds of juice deliver a bounty of vitamins, the worst are hardly better than liquid candy. WebMD helps you spot the difference."

Continue reading here.


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Raw Food Diet: The Basics

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The "raw food diet" has been a big nutrition trend for some time.  What does it entail? Meals consisting of raw, unprocessed plant foods, such as vegetables, nuts, whole grains, beans, and fruits.  Is the diet worth it?  Well, that is a more complicated question to answer.

The concept behind the raw food diet is that foods are consumed in their most natural, and thus healthiest, form.  Cooking vegetables and legumes tends to kill the nutrients.  Processing such foods tends to add chemicals and preservatives.

At this point, the raw food diet is looking mighty enticing.  Compared to the average meal, a raw food alternative is higher in fiber, lower in fat, and lower in sugar.  However, one must beware of certain deficiencies (e.g., vitamin B12) that can occur when avoiding animal products in a raw food diet.  Additionally, certain foods need to be cooked in order to obtain certain nutrients.  For example, when tomatoes are cooked, the lycopene content is highest.  (Lycopene is a carotenoid thought to play a role in disease prevention.)  Meanwhile, eating raw egg whites can actually be a catalyst for a biotin deficiency. This is because avidin in the egg white binds to biotin in the egg yolk and prevents it from being distributed properly.  To avoid this, the egg should be cooked (which denatures the avidin) as opposed to eaten it raw ... or eggs should be avoided altogether and replaced with biotin supplements.

Now back to the original question: Is the raw food diet worth it? If done properly, the raw food diet can be beneficial.  The American Dietetic Association (ADA) offers the following guidelines for raw foodists in order to ensure sufficient intake of nutrients naturally found in animal products:

• Eat almost twice the iron as nonvegetarians. Good sources of iron are tofu, legumes, almonds and cashews.
• Eat at least eight servings a day of calcium-rich foods like bok choy, cabbage, soybeans, tempeh, and figs.
• Eat fortified breakfast cereals, nutritional yeast, and fortified soy milk for B12. Supplements are a good idea.
• Eat flaxseed and walnuts. Use canola, flaxseed, walnut, and soybean oil. These are all sources of omega-3 fatty acids. You may also want to take an omega-3 supplement.

I also recommend incorporating sushi into the raw food diet.  As always, please consult with your doctor before making any changes into to your diet or lifestyle.

MORE READS:
WEBMD RAW FOOD DIET
RAW FOOD RECIPES
HARMFUL EFFECTS OF PROCESSED FOODS

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Dietary Fiber and Colon Cancer

According to the CDC, 52.7% of the American population were diagnosed with colon cancer in 2007.  The black population showed the highest rate, followed by whites, Latinos, and then Asians. (Source)

THE STUDY ON DIETARY FIBER:
According to certain studies, including this one, intake of dietary fiber is associated with a reduced risk of colon cancer.  One theory is that "insoluble fiber from foods adds bulk to stools and moves them through the GI tract swiftly, thus reducing the contact time with potential toxins in the colon."

FOODS HIGH IN FIBER:
Foods high in dietary fiber, include (but are not limited to) whole grains, beans, raspberries, and artichoke.  For more on whole grains (including label reading), read my post here.  Please consult with your doctor before adjusting your diet.

MORE READS:
DIETARY FIBER & COLON CANCER
DIETARY FIBER & CANCER PREVENTION
SOLUBLE VS. INSOLUBLE FIBER
HIGH-FIBER FOODS
OTHER BENEFITS OF FIBER
FIBER & DIGESTIVE SYSTEM

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Foods to Fill You Up

By Stephanie of Infinite Life Fitness

Have you been looking for a snack or something to add to your meal to help make you feel full and more satisfied after you have eaten? Well it is common to find that you are not always satisfied when you are done eating a meal. It is important to learn the difference between feeling satisfied and feeling full. If you have the ‘I feel full” kind of feeling then you have eaten too much! You want to consume food that will make you not feel hungry but not make you feel like you have eaten too much either. Learning the difference does take some time. And at first it is uncomfortable if you are accustomed to eating until you “feel like you are full”. Just because you are trying to cut back on calories does not mean that you have to starve yourself! Never starve yourself! Find snacks that are healthy for you and find foods that will help keep you satisfied and full longer.

Here are some great suggestions for some foods that will help you to eat less but satisfy those cravings you may have.

• Bananas: These are a great snack to carry around with you! These do not hold a lot of calories and they help to stop those hunger feelings if you are in between meals. Not only is this a great snack but it is not very expensive and these can be found at almost any store any time of the year! For those who want to keep those in their office drawer try dehydrating banana chips (you will need a dehydrator or find a baking recipe!) This is a great way to preserve a bulk of bananas you have bought and you can keep them in your purse or anyplace just in case you need a quick snack!
• Oatmeal: This is a great power food! It is high in fiber and is low in calories. This is also a great snack because you can add things to it to spice it up (just as long as you do not add too much to make it not a healthy snack anymore)!  This is a quick snack to make, and it is also relatively cheap! Store brands and the name brands taste pretty much the same; the only difference between them is the price.
• Peanut Butter: The best kind of peanut butter to find is the kind that says “100% roasted peanuts” on the nutritional label. This kind can be found in the organic aisle or placed with all the other peanut butter. It is important to get this kind because this is the healthiest kind of peanut butter to get! The other brands are fine but they are packed with other ingredients that make it not as healthy and slightly more processed. Peanut butter helps to keep you full for some time and you can pair it with almost anything!!
• Whole Grain Pasta: These are packed with fiber! And, it helps to keep you feeling full for some time. You can also pair pasta with other things to help spice it up (like veggies or a salad). Try to stay away from creamy sauces (like alfredo sauce). Creamy sauces have more calories. Try to use low fat marinara sauce or make a vinaigrette type of dressing to drizzle over the pasta. You can add feta cheese, nuts, or anything else to add to the flavor but will keep the calorie count low.
• Nuts: Nuts are great for snacking. You can try pistachios, almonds, pecans, nuts, and seeds. Just make sure to stick to the suggested serving size (which is usually about a handful)!! Nuts are packed with monounsaturated fatty acids and protein. These may be a little more expensive but they are great for helping you feel full longer.
• Eggs: These are FULL of protein! A secret weapon to feeling full longer and to help you lose that unwanted weight. New studies have suggested that consuming eggs for breakfast may HELP you with losing weight! Just as long as you are not having a dozen every morning you should be fine. I would suggest about 2-3 eggs and try not to fry them in regular canola oil! Try boiling the eggs or if you want them scrambled or fried try to use olive oil. Egg whites are also a great option. I like to mix my egg whites with at least one full egg (for taste and for the extra things that are found in the yolk.

If you start your day off feeling satisfied you will be less likely to binge eat to try to catch up to feeling satisfied. So it is also a great idea to have a great breakfast in the morning to help start your day.

Hope that these are some great suggestions and hope that these tips help you to make healthier food decisions.

Please do not forget to check out my website infinitelifefitness.com for more health and fitness tips!


STUDY: EGGS & WEIGHT LOSS

Simple, Healthy Recipes for a Busy Schedule

By Stephanie of Infinite Life Fitness


The second I wake up in the morning, the first thing that runs through my mind is the long list of things that I need to try to get done that day. That includes fitting in my working out and trying to eat/snack on HEALTHY things.

With busy schedules, that may be tough some days. What are some suggestions to help with this problem? Plan a cooking day. I have one (or two days depending on the week) that I will cook a few things and divide them up into the right portion sizes and put them in Tupperware in my refrigerator. This helps me out by allowing me the option to have several things ready when I am in a hurry and need to grab dinner or lunch. If you make two or three recipes (and most recipes have a serving size of 4-6) this will give you PLENTY of meals for that week. I also make a few so that I am not eating the same thing each day. I will also try to make things that I can slightly change from meal to meal. By adding pasta, rice, a salad, or something else I can give the meal a slightly different look and taste.

Here are a few examples of some simple, healthy, and non-expensive meals that you can make for your menu:

Chicken Piccata with Pasta & Mushrooms
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4 servings
Active Time: 40 minutes
Total Time: 40 minutes

Read more »

Youtube: Veggie and Apple Smoothie

Spinach, celery, carrots, apples, garlic, and ginger .... then apple juice, rice milk, or coconut water ...

Healthy Ice Cream Alternative

A tasty, healthy alternative to ice cream.  More protein.  Lots of fruits.  No growth hormones.  Watch the video for the recipe: