HEALTH / FITNESS
Information about fitness, health, nutrition and weight loss
Do you know of a new diet or fitness routine that you'd like us to review? Or perhaps you want to write a review yourself and see it in print! Got a great recipe you want to share? Let us know at firstname.lastname@example.org.
In this Section....
- June Recipes
- June Exercise
- The 411 of Grilling
- Night Eating
June Recipes - Click Here
Whip up some great recipes on the grill this Father's Day.
We'd love to feature one of your favorite recipes in any one of our monthly issues, just send them on to us at email@example.com. Hope to hear from all of you in the following months!
June Exercises - Click Here
Each month we will feature simple exercises you can do in the comfort of your own home and without buying fancy expensive equipment.
The 411 of Grilling
How do we know the grilling season is at hand? The proliferation of Father's Day ads featuring all forms of grills, accessories, and happy fathers wielding BBQ forks with mastery and aplomb. So pull out your Green Egg, hibachi, newspaper grill (hey, I have one and it works), or Webber grill. Gas or charcoal bricks matters not. It is the thrill of the open flame and the smell of food cooking in the open air that gets most grilling fans. But did you know that grilling is not only fun, but can be a healthier way to cook foods and uses less fat to achieve great taste?
Before you grab your grilling gear, get the 411 on how to do it better, faster, less waste and clean up. Grilling is easier when you follow some tried and true tips gather through the ages and with the wisdom of fathers. So what follows are ideas from around the web featuring the best grilling tips!
- From Heart.org: Go for grilled fish more often. The healthiest types include salmon, trout and herring, which are high in heart-healthy omega-3 fatty acids. Use chicken breasts and be sure to remove the skin from chicken before eating. For burgers try chicken or turkey instead of beef. Use a rack so the fat drips away from the food.
- From Forbes.com: Don?t put food on too early: This is especially common with charcoal or wood fires, but can happen with gas too. For coal or wood, allow at least 30 minutes for fuel to turn gray before cooking. Gas grills heat more quickly but still need time to come to temperature and for grates to hook up.
- From the National Fire Protection Association (NFPA): Propane and charcoal BBQ grills should only be used outdoors. The grill should be placed well away from the home, deck railings and out from under eaves and overhanging branches. Keep children and pets away from the grill area. Keep your grill clean by removing grease or fat buildup from the grills and in trays below the grill. NEVER LEAVE YOUR GRILL UNATTENDED!!!!
- From Refinery29: Keep marinades simple: olive oil, lemon, garlic, and fresh herbs, such as rosemary or thyme. Don't marinate veggies for more than 30 minutes or they will get soggy. Cook on medium-high heat so veggies get nice charred grill marks without overcooking.
- From Eating Well: Don?t overwork the meat. If you?re adding seasoning or other ingredients to the meat itself, mix it just until everything is incorporated. Add a leaner, neutral-tasting meat like turkey to a fattier cut like lamb to reduce saturated fat and cholesterol.
Submitted by: Anita Williams
Whether it's to calm anxieties or loneliness, to make up for insufficient calories during the day, to offset boredom, to help us sleep or just out of habit, overeating after dinner is very common. At night, we are tired and we want to relax. Our evenings tend to be less structured and we have fewer distractions to keep us from our emotions. For some of us, evenings are the only time of day when we find ourselves all alone. As nutritionist Dr. John Bagnulo states, "The demons come out at night."
Eating at this time can be detrimental to our health. The foods we reach for are usually refined carbohydrates, as they increase our levels of serotonin. Serotonin is a neurotransmitter that makes us feel good. More often than not, these types of foods are high in calories and cause spikes in our blood sugars which, over time, can lead to insulin resistance and diabetes. Unfortunately, our body becomes accustomed to (and starts to crave) these calories; since eating in the evening can often lead to a delayed breakfast, the cycle of night eating continues.
Emotional Eaters - To alleviate depression, anxiety, boredom and loneliness, we sometimes fill the void in our life with food. Strategy: Create an awareness of needs - write in a journal about how you are feeling BEFORE you go to the kitchen. What do you really need at that moment? Comfort? Support? What, besides food, can help? Calling a friend? A relaxing bath? Pausing for a few moments is sometimes enough to make the craving pass.
Dieters - Many people trying to lose weight may skip breakfast or have a really light breakfast, and then have only a salad for lunch. They then come home and eat all evening long because they have not had enough calories during the day. Strategy: Regulate your eating and your blood sugars by getting three meals a day and healthy snacks in between. Make sure you include protein rich foods with all your meals. Eating regular meals that include lean protein and healthy fats is one of the best ways to PREVENT overeating.
Eating to Sleep - Some people feel that if they go to bed hungry they will have a poor night's sleep. The problem is, they wake up again at 2:30am when the effects of the food wear off and they go back to the kitchen to eat again. A diet full of blood-sugar-spiking foods (simple carbohydrates), which over time can lead to insulin resistance, is sometimes to blame. Once people have insulin resistance they can have problems with sleep and hormones. Strategy: Keeping your blood sugars on an even keel starts with eating a protein rich breakfast, even if you aren't hungry. Weaning yourself off blood-sugar-spiking foods can help improve insulin sensitivity. If you do need foods to sleep, choose foods that won't affect your blood sugars such as a small piece of meat, almonds, pumpkin seeds or a spoonful of peanut butter.
In addition, change your evening activities away from food. Try an after dinner walk or listen to soothing music. Assign a time when the kitchen is closed. Sometimes we develop a conditioned response to food and relaxation. This is a learned behavior, and can be unlearned with practice and regular doses of self care.
Adapted from an article written by Celina Ottaway in Body & Soul
Written by: Dr Doug