Honey Cumin Chicken

posted in: Beachbody, Health, Recipes | 0

Chicken 2

Honey Cumin Chicken

Summer is here.. time for some great healthy grilling

2 Tbsp. raw honey
2 Tbsp. 100% orange juice
4 (4-oz.) each raw chicken breasts, boneless, skinless
1 Tbsp. olive oil
1 tsp. ground cumin
Sea salt and ground black pepper (to taste; optional)

1. Preheat grill to medium.
2. Combine honey and orange juice in a small bowl; whisk to blend. Set aside.
3. Brush each chicken breast lightly with oil. Sprinkle both sides evenly with cumin, salt (if desired), and pepper (if desired).
4. Place chicken on grill; cook, without turning, for 5 minutes. When chicken releases easily from the grill, turn, cook for an additional 3 minutes.
5. Reduce grill heat to low. Brush chicken evenly with honey mixture. Be careful, honey will burn if exposed to flames. Grill until a meat thermometer inserted into the center of each breast reads 160°F*. Remove from grill. Let chicken rest 5 minutes before serving.

* The FDA suggests cooking chicken to a temperature of 165°F. Chicken will continue to cook after it is removed from heat, so we recommend that it be removed from the grill at 160°F to prevent drying out.

Nutrition per serving: 184 calories, 7 g fat, 10 g carbohydrates, 23 g protein

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Your Partner in health,

 

Debi

 

https://www.facebook.com/fitatanyagewithdeb

 

 

Child Obesity

posted in: Beachbody, Health | 0

Take Steps to Prevent Child Obesity

 

 

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According to the Center for Disease Control and Prevention, America’s kids are battling a severe obesity epidemic that costs the nation $147 billion every year. Over the past 30 years, the rate of childhood obesity has more than doubled in children and quadrupled in adolescents.

There is no doubt that the main causes of childhood obesity are an unhealthy diet and lack of physical activity.

It is clear that lifestyle changes have had a significant impact on childhood obesity over the past 30 years. Children used to consume one snack a day, while 1 in 5 school-age children now eats up to six snacks a day.

Food and drink portion sizes are also bigger than they were 30 years ago. In the mid-1970s, a standard sugar-sweetened drink was 13.6 ounces, while it stands at 20 ounces today.

Obviously the costs are a lot more than financial. The consequences of childhood obesity can rival the health effects of exposure to many toxins. Obese children face a greater risk of type 2 diabetes and are more likely to suffer from high blood pressure, high cholesterol, sleep apnea, asthma, joint and musculoskeletal problems, liver disease, gallstones, and esophageal reflux. Obese children are also more likely to be severely obese as adults and face illnesses like heart disease and cancer.

 

Here are some ways to help prevent child obesity. Diet plays a big role, but there are environmental triggers, too.

  • Reduce your family’s exposure to phthalates. Emerging evidence suggests that exposure to these chemicals may lead to higher rates of childhood obesity.
  • Don’t use pesticides. They may also have some relationship to the increasing incidence of obesity.
  • Avoid processed foods, which are typically loaded with obesity contributors like refined sugars and flours, and saturated or trans fats.
  • Serve at least five servings of fruits and vegetables each day. Encourage them as choices for snacks instead of cookies, candy, chips, and other junk foods. Remember the time when parents served a meal and you ate it?.. There were no extras.. There was no snack before bed.
  • Choose whole grain products like brown rice, whole wheat breads, and whole grain crackers.
  • Keep a pitcher of water on ice in the refrigerator and use it as a thirst quencher instead of soda, juice, and other high-sugar beverages. Make your own favored water drinks.  Looks for recipes to follow.
  • Limit TV and computer time (experts recommend no more than two daily hours) and promote outdoor play and other physical activities instead. An hour of activity a day will generally maintain weight. More than an hour will help kids lose it.  Gone are the days when children would run around and play for hours after school. Now, they are more likely to engage in sedentary behaviors, such as watching TV, playing computer games or using social media. Children now spend an average of 7.5 hours a day using entertainment media.

Note:  Levels of physical activity have also reduced over the past 3 decades. The CDC state that last year, only 29% of high school students participated in the recommended 60 minutes of exercise a day.

With schools taking out recess and limiting PE to replace with computer studies etc. We are doing our children a disservice. It might be better to add and hour to the class day.

  • Be a good role model by eating right and exercising yourself.

Watch for much more on this subject.  Healthy meals, healthy snacks.. fun exercises..

 

Your Partner in Health,

Debi

Join me @ https://www.facebook.com/fitatanyagewithdeb

10 Foods To Stop Eating

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Get It Together

Get It Together: 10 Foods To Stop Eating Today
“I need to eat healthier.” That’s been your refrain, for what, the past five years? Get it together, people. If you’re ready to take steps towards better health and, naturally, a better body, start today. Step 1: Ban these 10 foods from your life-style and never look back. (Don’t worry, pie’s not on the list.)  I for one, can’t give them up forever but it is worth a try.  We always need a cheat..

1. Processed Meats

Apart from being packed with preservatives and sodium, processed, packaged meats are high in nitrates, which have been linked to stomach cancer, says Jim White, R.D., spokesperson for the Academy of Nutrition & Dietetics and owner of Jim White Fitness training studios. And many processed meats are shockingly low in protein, giving your cold-cut sandwich little if any redeeming qualities. Get your lunch meat sliced at the deli.. how much is your health worth?

2. Margarine

Billed as a healthy alternative to butter, margarine’s trans fats, which put you at risk for heart disease and diabetes, are far worse than the natural saturated fat you’ll find in butter. Does your margarine’s label say, “0 trans fat.” That might be a flat-out lie. The Food and Drug Administration currently allows food manufacturers to claim their products are trans-fat free as long as they contain less than 0.5 grams of trans fat in each recommended serving. While you’re tossing out your margarine, you should also take a look at the labels on any frozen food and bakery items you have in your kitchen. Many contain margarine as an ingredient. I have gone back to butter..

3. Sugary Cereals

Millions of guys start each and every day in one of the worst ways possible. High in sugar and low in nutrition, sugary cereals set you up for fat gain and a 3pm slump. Meanwhile, it’s basically impossible to eat a recommended serving of cereal, which, for many brands, is just ¾ of a cup—not even half a bowl. “The sugar and crunch produces a dopamine surge in the brain, which urges us to keep going,” Fear says. And since most guys don’t buy cereal in single-serving packages, it’s easy to eat five or more servings in a single sitting. Congratulations, you’ve just consumed three days’ worth of sugar.  This is very hard for busy Mom’s to understand on those busy morning trying to get their kids off to school. Maybe you need to get up a little earlier to fix a healthier breakfast.

4. Fast-Food Burgers 

Ultra cheap food is made from ultra cheap ingredients, and burgers are no different, Even if you try to minimize the bacon, fries, soda, cheeses, and sauces added to your fast-food meal, the meat in your burger is a far cry from what you’d buy from a butcher. In one Annals of Diagnostic Pathology study, researchers studied eight fast-food brands and found that all of their burgers contained between 2.1 percent and 14.8 percent meat. The rest was water, connective tissue, blood vessels, nerves, fat, cartilage, and, in some, even parasites. Gag.  Fast food used to be a treat not a stable. It is sad that we have become so busy that we let our health suffer.

5. Donuts

Considering that refined grains, sugar, and deep-fried foods are all independently unhealthy, you have to admire the donut for falling into all three categories. And, as if the 400-plus calories of sugar and fat (including trans fat) per serving wasn’t bad enough, some food manufacturers and donut shops use nanoparticles such as titanium dioxide, which the International Agency for Research on Cancer has classified as possibly carcinogenic to humans. Interesting how far we have come and how bad it is for you. My grandmother always made her own pastries. Maybe that is why she lived into her 90’s.

6. Microwave Popcorn

Does anyone eat popcorn because they are actually hungry? Either way, microwave popcorn doesn’t have much going for it in the nutrition department. All of its trans fats pretty much outdo any benefits its fiber holds. Meanwhile, some brands contain diacetyl-containing butter flavorings, which when breathed in, can cause life-threatening lung disease such as bronchiolitis obliterans, according to research from Brown University. And, in many popcorn manufacturing plant workers, it has. While some manufacturers have subbed out diacetyl with other chemicals, study researchers believe many of them may be just as harmful. If you have a hankering for popcorn, pop it yourself on the stove or in an air popper. I have to admit I am guilty of this.. So much quicker.. Will have to rethink this..

7. Toaster Pastries

I honestly think they are one of the worst foods you could possibly eat. These are typically high in sugar, trans fats, and low in protein and fiber. Plus, they have minimal vitamins and minerals. And just look at the ingredients list. It’s staggering that food manufacturers could even manage to fit all of those ridiculously long chemical names on the package. This is a hard one with our busy day.. That is why is it so important to have a plan. My Mom always had a weekly menu, it helped.  Want information on weekly meal prep. Join my health page on Facebook. (see below)

8. Blended Coffee Drinks

By itself, coffee can be great for you. But your blended beverage probably contains more sugar and fat than actual coffee. “Guys can easily consume a quarter of their daily recommended calories in a single drink. And that’s in a drink—it won’t even fill you up. Plus, by spiking your blood sugar and insulin levels, it guarantees a sugar and energy crash that will leave you raiding the snack drawer 30 minutes later.  Wow, does that mean you have to give up your Starbuck’s? maybe…

9. Bagels

As far as we’re concerned, any refined carb can suck it. But, if we had to pick the worst offender, we’d have to go with bagels. Not only are their carbs refined, leaving you with little more than sugar in bagel form, they can weigh in at 400 calories each. And that’s before you slather them in cream cheese or cut them in half and fill them with bacon (see #1!).

10. Soda

Right now, soda is arguably public enemy number-one—and for good reason. The list of reasons you shouldn’t drink the stuff are staggering. Among them, you’ve got weight gain, diabetes, and heart disease. But if it hasn’t stopped you from drinking soda, let us ask you one thing: do you smoke? Of course not, right? Well, according to 2014 study in the American Journal of Public Health, drinking soda can age you by as much as smoking. It’s something to think about.
Of course no one will give up all of these things forever, right? I have always taken the advise of my grandmother everything in moderation. To be truthful I haven’t given these things up altogether.
I am also a work in progress.

Your Partner in Health,

Debi
Contact me to learn more @
https://www.facebook.com/fitatanyagewithdeb

Change your Lifestyle – Take Control!

posted in: Beachbody, Health, Myths | 0

Change your Lifestyle – Take Control!

Whether we like to admit it or not, we’re all getting older. And the older we get, the more ingrained our various bad habits and unhelpful behaviors become. Recognizing a habit that needs to change is one thing, but finding a way to get your stubborn mind to allow you to make that change is a completely separate challenge.

Michael Gelb has made a successful career out of applying genius thinking to personal development and growth, and he has a simple way of thinking about the methods of human change: “Either it’s universal wisdom, or it’s baloney.” methods of change and how you’re never too old to break a bad habit.

 

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It wasn’t so long ago—maybe 10-15 years—that the field of psychotherapy believed that the fundamental differences between men and women were primarily a result of social conditioning. But as neuroscience has become more and more prevalent in the study of mental health and development, it has also brought to light many misconceptions we have about gender differences.

While some gender-specific behaviors are learned as a child grows up, Louann Brizendine—author of The Female Brain and The Male Brain—says that we are all born with brains that are already hardwired with certain male or female characteristics.

We all know that exercise can make us fitter and reduce our risk for illnesses such as diabetes and heart disease. But just how, from start to finish, a run or a bike ride might translate into a healthier life has remained baffling. We all know that men loss weight faster than women. Tone differently. There is no changing that. We were born different. Genes don’t lie.

Now new research reports that the answer may lie, in part, in our DNA. Exercise, a new study finds, changes the shape and functioning of our genes, an important stop on the way to improved health and fitness.

Scientists know that certain genes become active or quieter as a result of exercise. But they hadn’t understood how those genes know how to respond to exercise.

Scientists at the Karolinska Institute in Stockholm recruited 23 young and healthy men and women, brought them to the lab for a series of physical performance and medical tests, including a muscle biopsy, and then asked them to exercise for three months. Studies showed that men and women differed. Physically it was different. Woman can’t become men and men can’t become women. Unless hormones are taken.

Next article – Male VS Female Weight Loss.

Your Partner in health,

Debi

https://www.facebook.com/fitatanyagewithdeb

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