Friday, March 9, 2012

What are the top 10 reasons to walk?

1. Walking prevents type 2 diabetes. The Diabetes Prevention Program showed that walking 150 minutes per week and losing just 7% of your body weight (12-15 pounds) can reduce your risk of diabetes by 58%.

2. Walking strengthens your heart if you're male. In one study, mortality rates among retired men who walked less than one mile per day were nearly twice that among those who walked more than two miles per day.

3. Walking strengthens your heart if you're female. Women in the Nurse's Health Study (72,488 female nurses) who walked three hours or more per week reduced their risk of a heart attack or other coronary event by 35% compared with women who did not walk.

4. Walking is good for your brain. In a study on walking and cognitive function, researchers found that women who walked the equivalent of an easy pace at least 1.5 hours per week had significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week. Think about that!

5. Walking is good for your bones. Research shows that postmenopausal women who walk approximately one mile each day have higher whole-body bone density than women who walk shorter distances, and walking is also effective in slowing the rate of bone loss from the legs.

6. Walking helps alleviate symptoms of depression. Walking for 30 minutes, three to five times per week for 12 weeks reduced symptoms of depression as measured with a standard depression questionnaire by 47%.

7. Walking reduces the risk of breast and colon cancer. Women who performed the equivalent of one hour and 15 minutes to two and a half hours per week of brisk walking had an 18% decreased risk of breast cancer compared with inactive women. Many studies have shown that exercise can prevent colon cancer, and even if an individual person develops colon cancer, the benefits of exercise appear to continue both by increasing quality of life and reducing mortality.

8. Walking improves fitness. Walking just three times a week for 30 minutes can significantly increase cardiorespiratory fitness.

9. Walking in short bouts improves fitness, too! A study of sedentary women showed that short bouts of brisk walking (three 10-minute walks per day) resulted in similar improvements in fitness and were at least as effective in decreasing body fatness as long bouts (one 30-minute walk per day).

10. Walking improves physical function. Research shows that walking improves fitness and physical function and prevents physical disability in older persons.

the list could go on and on, and that's what I want you to do post 3 more benefits for walking. Walking this week will be Tuesday and Thursday, remember to bring in your walking shoes.

Post comes from:

Friday, March 2, 2012


after watching video, give post 5 things that you learned from the video. Must be posted by March 9, 2012.

Thursday, February 23, 2012

Supersize Me

Why are Americans so fat? As seen in the documentary Super Size Me, Morgan Spurlock eats McDonalds for 30-days and gets physical and psychological damage. I am not a fast food junkie anymore so watching him eat meal after meal is disgusting. To eat this food for three meals a day must be very tiring. I'd think my taste buds would go on strike. The thought of McDonald even having a "super size" meal is horrific. Do we really need to supersize anything? People can no longer be considerate with a regular portion size of meal but need a bigger one to satisfy their needs. The bigger the meal is the more calories it contains. Not to mention all the sugar and salt the body will consume. Morgan Spurlock should get credit for experimenting on the diet of McDonald. He risked his health to set awareness to American people on how the food from McDonald is unhealthy. Can you imagine gaining 5 pounds in just 3 days, that speaks volumes to how bad this food is for us. To a person trying to lose weight, like myself this is an excellent advice in learning what not to eat and what to eat.

Here are some facts about Americans and fast food (related to the movie/super size me):
*Each day, 1 in 4 Americans visits a fast food restaurant
* In 1972, we spent 3 billion a year on fast food - today we spend more than $110 billion
*McDonald's feeds more than 46 million people a day - more than the entire population of Spain
*You would have to walk for seven hours straight to burn off a Super Sized Coke, fry and Big Mac
*In the U.S., we eat more than 1,000,000 animals an hour
*60 percent of all Americans are either overweight or obese
*One in every three children born in the year 2000 will develop diabetes in their lifetime
* Left unabated, obesity will surpass smoking as the leading cause of preventable death in America
*Obesity has been linked to: Hypertension, Coronary Heart Disease, Adult Onset Diabetes, Stroke, Gall Bladder Disease, Osteoarthritis, Sleep Apnea, Respiratory Problems, Endometrial, Breast, Prostate and Colon Cancers, Dyslipidemia, steatohepatitis, insulin resistance, breathlessness, Asthma, Hyperuricaemia, reproductive hormone abnormalities, polycystic ovarian syndrome, impaired fertility and lower back pain
*The average child sees 10,000 TV advertisements per year

It has been 8 years since the movie was made. Have there been any changes in the fast food industry to make eating there better or has it gotten worse? Answer the following questions by Friday March 2, 2012.

1. French fries are the most vegetable in America, what is wrong with that?

2. On an average today over 40 percent of American meals are eaten outside the home, what do you think your percentage would be?

3. Only seven items on McDonald's entire menu contain no sugar. Canyou name those items?

4. Why should we listen to the nutritionists that recommend not eating fast food more than once a month? If you were to give up something for lent what would it be?

Friday, February 10, 2012


The earliest solid reference to the green vegetable dates from the year 1275, when the well-known Japanese monk, who wrote a note thanking a parishioner for the gift of "edamame" he had left at the temple.

Edamame bean is a preparation of immature soybean in the pod commonly found in China, Japan, and Hawaii. The pods are boiled in water together with condiments such as salt, and are served whole.
The dish is most often found in Japanese restaurants and some Chinese restaurants, but it has also found popularity elsewhere as a healthy food item.

The USDA states that edamame beans are "a soybean that can be eaten fresh and are best known as a snack with a nutritional punch." Edamame and all preparations of soybeans are rich in carbohydrates, protein, dietary fiber, omega 3 fatty acids, and micronutrients, particularly folic acid, and vitamin K.

Nutrition facts from this package:

total calories per serving: 120

servings per package: 3

serving size: 1/2 cup

* picture above is a sample of serving size

fat grams:5

carbohydrates: grams: 8

protein gram: 10

So this week I want you to answer the following posts by friday 2/17:

1. find a post a link to a recipe that includes adamame

2. Tell me the following info from the nutrition fact.

a. calories from fat, carbohydrates, and protein.

b. % from fat, carbohydrates, and protein.

Friday, February 3, 2012

Health and Exercise

Exercising is one of the best things you can do for your overall health and to lower your risk for many types of cancer, as well as other diseases like diabetes and heart disease.
Physical activity in any form can prevent cancer by helping you maintain a healthy weight and burn belly fat. Plus, it keeps hormones at a healthy level, reduces stress, gets your blood flowing to help your immune system prevent infections and keeps the digestive system healthy, according to the American Institute for Cancer Research (AICR).
Best of all, just 30 minutes of moderate physical activity every day can make a difference. If you can pack in 60 minutes a day, that's even better.

What Counts as Exercise?

You don't have to go to the gym every day or do sprints to get your 30-60 minutes of physical activity. In fact, everyday activities can count as exercise, but only if you do them with at least a moderate intensity. You should be working enough to raise your heart rate and increase your breathing.

Try these strategies to work more physical activity into your day:
*Get on or off the bus or train one stop early and walk briskly the rest of the way
*Take the stairs instead of the elevator or escalator
*Park on the far end of the parking lot so you have to walk further to reach your destination
*Go dancing with your partner or friends
*Walk briskly around the mall two or three times before you begin shopping
*Mow your lawn
*Wash your car

This was part of the article from this site.

Wednesday, February 1, 2012

southwestern chicken pizza

1 tsp southwest seasoning
1/4 tsp garlic powder
1 small boneless skinless chicken breast
1 whole wheat pita
2 Tbsp hummus, preferably red pepper flavor
2 T black beans, washed and drained
red onion strips
red bell pepper strips
2 T chopped tomato
2 T choppped cilantro leaves
2 T shredded light cheddar cheese
4 tsp guacamole or fat free sour cream

Preheat oven to 450 degrees. Sprinkle seasoning and garlic powder evenly over chicken. Place chicken on grill cooking over medium heat. Grill 3-5 mins per side, or until no longer pink and juices run clear. Transfer to cutting board and let stand 5 mins. Chop chicken into bite size pices. Set aside.
Place pita on grill rack and cook 1-2 mins per side, or until lightly toasted. Place pita on nonstick baking sheet. Spread hummus evenly over pita. Top evenly with layers of beans, chicken, onion, bell pepper, tomato, cilantro and cheese. Bake 6-8 mins or until cheese melts. Let stand 5 mins. Transfer to plate and slice into 4 wedges. Top each wedge with tsp of guacamole or sour cream.

Per serving: 356 calories, 38 g protein, 38 g carbo, 6 g fat

recipe from biggest loser/prevention magazine

Monday, January 16, 2012

Five Nutrition Mistakes to Avoid in 2012

By Janet Helm, MS, RD

Perhaps you’re inspired to make some personal changes in the new year. That’s great – as long as you have a plan in place to make it happen. Losing weight tends to top the resolution lists for lots of folks. If that’s your goal, just be sure to stack the deck in your favor so the changes you make stick and you achieve long-term success. Watch out for these five D’s that could derail your efforts.

1. Deprivation. Do not make a long list of foods that you swear you’ll never eat. Depriving yourself of favorite foods is not realistic. Plus, it will likely backfire. Trying to completely eliminate certain foods will only give these foods more power over you. Finding ways to fit them in means you’ll be more likely to stay in control when you do eat them. Think moderation, not elimination.

2. Delivery. You may be tempted to start a new diet program that relies on deliveries of prepackaged, calorie-controlled meals. That approach may work in the short term, but it’s not sustainable. Gaining greater confidence in the kitchen and learning how to create your own arsenal of delicious, healthy go-to meals is a much better alternative. Buy a new healthy cookbook for inspiration. Take a cooking class if you need it. Preparing your own meals at home – instead of opening a box or mixing up a shake – is your best long-term strategy.

3. Detox. If there’s one word I hope to see less of in 2012 it’s detox (along with its cousin “cleanse”). Increasingly, foods, beverages and weight loss regimens tempt dieters with promises of detoxification. In reality, there’s not a heck of a lot you can do to enhance your body’s natural ability to detox (so don’t insult your liver). Some people resort to strict detox diets to jump start their weight loss. While early success can be motivating, I think there are better ways to make a shift to healthier eating. If you feel like you need some type of dramatic transition after all of your holiday indulgences, try curtailing alcohol and sweets for two weeks. That may be enough of a motivating milestone to kick-start new healthier habits without going the detox or cleanse route. Then focus on drinking lots of water and eating plenty of whole foods rich in fiber such as fruits, vegetables and whole grains.

4. Don’t. Be wary of any plan that seems to be dominated by “don’ts.” Strict rules and restrictions are tough to follow in the long run. It’s also likely to be a dull and boring regimen. Run, don’t walk, away from regimented programs that require you to “don’t eat this” or “don’t combine this with that.” Think about all the wondrous foods you can enjoy, and what you should be adding, not subtracting.

5. Diet. Maybe the biggest D of all to watch out for is “diet.” Rather than declaring your devotion to a specific diet, focus on making some small changes to your daily routine. Studies have repeatedly shown that an approach that focuses on healthy habits, instead of restrictions, works better in the long run. A study in the Annals of Behavioral Medicine found that people who made one small, potentially permanent change (such as drinking one less sugary drink a day) lost about four times more weight during a four-month period, compared with those who followed a traditional calorie-restricted diet. Stringing together a series of small tweaks and building on your healthier habits works better than attempting a giant overhaul. It’s been said many times before, but it’s so true: The best diet is the one you don’t know you’re on.

Avoiding these five D’s will help you succeed and avoid another D – feeling defeated.

Have you made any of these nutrition mistakes? Are there any others you try to avoid? Share your thoughts in the comments below or in our Food and Cooking and Diet communities.