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 email@example.com.
In this Section....
- November Recipes
- Exercise Videos
- Tips to Help You Eat Whole Grains
- November Blues
November Recipes - Click Here
Thanksgiving can be a time to reflect on life's blessings. It can also be a stressful time. But this year, don't let the meal be a source of stress.
This month we are giving you recipes meant to take stress off your shoulders. Instead of trying to manage several dishes cooking at once, why not bake ahead and freeze? Then, on the big day...just heat and eat. A delicious casserole that includes both the turkey and stuffing along with freeze ahead mashed potatoes sits beside a vegan meatloaf and tasty succotash. Even the meal ending pumpkin pie can be done in 2 minutes a serving!
We'd love to feature one of your favorite recipes in any one of our monthly issues, just send them on to us at firstname.lastname@example.org. Hope to hear from all of you in the following months!
Exercise Videos - Click Here
In previous issues we have featured simple exercises you can do in the comfort of your own home and without buying fancy expensive equipment. You can view these videos on our Youtube channel.
Tips to Help You Eat Whole Grains
Holidays are a good time to stop and check if you are eating as healthy as you would like to be, since we are doing a lot more dining out and visiting with friends and family over the holiday season. That hors d'oeuvre might look light and luscious but what nutrition no-no's are hiding within. One thing you can do to ensure you're getting good nutrition is to switch to whole grains. It's easier than it seems to get whole grains into your holiday meals.
To eat more whole grains, substitute a whole-grain product for a refined product - such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It's important to substitute the whole-grain product for the refined one, rather than just adding the whole-grain product. For a change, try brown rice or whole- wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole- wheat macaroni in macaroni and cheese. Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries. Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit. Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening. Use whole-grain bread or cracker crumbs in meatloaf. Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan. Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.
Snack on ready-to-eat, whole grain cereals such as toasted oat cereal. Add whole-grain flour or oatmeal when making cookies or other baked treats. Try a whole-grain snack chip, such as baked tortilla chips. Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter.
What to Look for on the Food Label...
Choose foods that name one of the following whole-grain ingredients first on the label's ingredient list:
- "brown rice"
- "graham flour"
- "whole-grain corn"
- "whole oats"
- "whole rye"
- "whole wheat"
- "wild rice"
Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products. Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain. Use the Nutrition Facts label and choose products with a higher % Daily Value (%DV) for fiber - the %DV for fiber is a good clue to the amount of whole grain in the product. Look for terms that indicate added sugars (sucrose, high-fructose corn syrup, honey, and molasses) and oils (partially hydrogenated vegetable oils) that add extra calories. Choose foods with fewer added sugars, fats, or oils. Most sodium in the food supply comes from packaged foods. Similar packaged foods can vary widely in sodium content, including breads. Use the Nutrition Facts label to choose foods with a lower % DV for sodium. Foods with less than 140 mg sodium per serving can be labeled as low sodium foods. Claims such as "low in sodium" or "very low in sodium" on the front of the food label can help you identify foods that contain less salt (or sodium).
Whole Grain Tips for Children...
Set a good example for children by eating whole grains with meals or as snacks. Let children select and help prepare a whole grain side dish. Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list.
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Submitted by: Anita Williams
I've been very impressed by the number of new people I've seen who are willing to embark on a lifestyle change at a difficult time of year. Now that the clocks are about to be turned back and the evenings are longer, it's been tough for a lot of us to crank up that motivation, continue to be careful with our eating and still maintain regular exercise.
What I am starting to see more and more this month are people feeling stuck, unmotivated, fatigued, down or in a rut.
As much as I want to blame this early "winter", the longer dark nights, the change in our circadian rhythms and "the great Canadian 'hibernation' response," it still doesn't change the fact that the way many of us have been feeling is mental and not physical.
In trying to prepare for this article I was re-reading a small book titled "How to be Purpose Driven." I'm always impressed when I see or hear people who inject into themselves a relentless feeling of positive thinking; they develop (remember I say 'develop' because they weren't born with this emotion) a sense of being unstoppable, of being in control, of making the internal decision they will accomplish their goal no matter what. More importantly, they work on staying positive and determined even during difficult times. Achieving is an attitude; accomplishing is an attitude. This takes work.
Many of us think we should wake up feeling motivated, focused or purpose-driven, but unfortunately that is not always the case. First, we must realize that having those feelings takes work; negative thoughts must first be made positive, and these positive thoughts must then be transformed to positive feelings. Is this hard? Of course it is! We find it much easier to exist with an internal feeling of negativity rather than forcing our minds to be positive. Why is that? Likely, we believe that the negative feelings are based in reality and positive ones are not.
Take a few minutes and close your eyes; visualize yourself accomplishing everything you want to accomplish this week and next. Don't allow for any obstructions. Visualize yourself eating well, feeling thinner, getting regular exercise, getting good sleeps, getting up and going to work smiling to your colleagues, and telling them you feel "great." You see, it's possible to give ourselves a sense of "I can do it," even if it only lasts for a few minutes. By training yourself to think positively for a few minutes, you can learn to think positively for a few hours and even a few days. Is a positive state of mind more enjoyable than a negative one? It most certainly is!
Like everyone else I'm not sure I agree with the slogan: "Attitude is Everything." Yet, having a negative attitude certainly leaves us in a rut.
To work our way out of this November rut, we must work on our heads; our attitude. Don't allow yourself to stay stuck in the "I just seem to want to eat" attitude or the "I just don't seem to have the energy to exercise" attitude. Turn it around! Create a positive inner self. See yourself "on track, feeling good, eating well and in control."
If you have difficulty, then get a positive thinking book to help you reframe your thinking.
You can do it. Success truly is there for the ones that never ever give up trying.
Written by: Dr Doug