Healthful Bites

    9 Mar 2010

    Introducing Lower Body Burn, Part 1!

    One of my YouTube video viewers requested more lower body strength moves, so I decided to create a month-long series dedicated to just that—the legs and glutes. It’s like a lower body strength DVD for free! Hey Acacia, Lionsgate, Anchor Bay…I’m free if you’re looking for new fitness DVD hosts ;)

    Let’s get to work on the first segment! Grab a stability ball or a chair/step/bench and get ready to tackle week one’s Lower Body Burn moves. If you don’t have a stability ball, try using a towel on a hard floor or a couple paper plates on a carpeted floor during the roll-in move.

    Try these exercises out and don’t forget to come back next week for the next edition with added resistance!

    7 Mar 2010

    Wise Bites

    Who’s ready to party? March is National Nutrition Month! To celebrate, I thought I’d try something new for a “good for you eats” post this week—a link-a-thon. Here’s a rundown of some great resources and some of my favorite nutrition-focused sites:

    • First off, learn more about National Nutrition Month (NNM) at the American Dietetic Association’s EatRight.org. The theme for 2010’s NNM is “Nutrition from the Ground Up.” The site asks, what does the theme mean in your life? For me, I’d have to say that it relates to building general good nutritional habits (at the ground) and then building from there. If some of the things you add on aren’t as nutritious, that’s OK—because the base, or main parts, of your diet are healthy. How does “Nutrition from the Ground Up” translate into your life?

    (Image from Eat Right)

    • How long do you think weight loss diets have been around? Probably for longer than anyone can track down, but this Eat Right page shows you the diet trends since the early 1800s. It’s fascinating to see how some keep cycling through every few generations! Generally speaking, these are probably not the most nutritious plans :)

    (Image from Lady Diet Tips)

    • Many nutrition experts lately have been spreading the word about a national portion distortion issue. In fact, most restaurants serve portions two to four times as large as the United States Department of Agriculture (USDA) recommends, according to a 2006 survey. With larger orders at restaurants becoming the norm, it’s more difficult for us to make smart dining choices size-wise as “regular” portions seem puny by comparison.
      • For a reminder of what a 300 calorie meal looks like, Diet Blog has you covered. In the mood for a quiz game? Try your hand at this portion “then and now” quiz from the National Heart, Lung and Blood Institute.
      • This handy tool from “Love Food Hate Waste” helps you calculate and measure the perfect portion size (based on UK recommendations, but still a good instrument!) depending on what food is being prepared and for how many.
    • If you’re interested in tracking your food intake, the USDA’s MyPyramid Tracker is a fantastic find. You can input your eats to track them and the program will analyze the nutritional components. The Tracker also notes your progress related to the food group recommendations from MyPyramid. And if calorie counting is of interest, take a look at Nutrition Data. You must register, but it’s free and may be worthwhile if you’re looking to log, analyze and compare foods. 
      • Perhaps try using a tracking tool for a short period, then evaluate whether you find them helpful. It can be tedious and or stress-inducing for some, so only do what works for you!

    (Image from Medline Plus)


    These links barely scratch the surface of the wealth of wonderful nutrition resources out there, but these are a great amuse-bouche (Get it? Since we’re talking food?). I’ll be sure to pass along more links bite by bite, as time goes on. Now, I’d love to hear your take. What nutrition sites do you frequent for great information?

    4 Mar 2010

    (Not so) Crystal Clear

    It’s Getting Salty

    An overabundance of salt in the diet kills about 100,000 people each year, the director of the United States Centers for Disease Control (CDC) says.

    New York City and its mayor Michael Bloomberg are spearheading the National Salt Reduction Initiative, aiming to decrease intake by 20 percent over five years.

    And several health researchers are touting the benefits of cutting back on what seems to be public enemy number one lately: table salt.

    The British have put in place a salt reduction campaign and an Annals of Internal Medicine study guessed that if the U.S. utilized the same plan, the country would save more than $32 billion in healthcare costs.

    A September 2009 study estimated that the healthcare savings caused by all Americans ingesting the daily recommended 2,300-2,400 mg. (or about 1 tsp.) per day would be about $18 billion. In January 2010, other scientists placed the figure around $24 million.

    Regardless of the financial figures, the sodium police say an additional 300,000 collective years of life would be added. Many public health professionals suggest that America tackles the salt issue via community-based interventions, perhaps even involving a salt tax. Opponents claim that taking out the salt will only lead diners to seek out foods higher in sugar and/or fat.

    While looking around at restaurants, it’s fascinating to see the varied uses/opinions about the purpose of salt. Some act like the shaker is not even on the table, while others sprinkle with reckless abandon before even tasting a bit off the plate as it arrives from the kitchen. The shakers may not actually be the main health crime, however.

    (Image from the Sydney Morning Herald)

    The American Heart Association reports that about 75 percent of American salt intake originates in processed foods. The main culprits? Canned foods and soups, frozen pizza, salad dressing, processed meats (see below) and many restaurant foods, even before they hit your table. Pre-made foods are often extra salty to prevent spoilage and enhance the savory, or bring out the sweet, tastes.

    So this begs the question, what is the purpose of salt in your life? Is it a habit, a flavor enhancer or only a processed food ingredient? Do you think the public health agencies should start regulating salt amounts in foods for sale?

    Here’s a quiz question to test your salty knowledge. I’ll post the answer in the comments!

    How many milligrams of salt does the average American consume each day, according to Stanford University researchers? Remember, the recommended amount is around 2,300-2,400 mg.
    A. 2,500 mg.
    B. 2,800 mg.
    C. 3,900 mg.
    D. 4,300 mg.
    E. As much salt as is in the tears streaming down their face because they’re so sad about the pending sodium regulations.


    I’ve rattled on in such detail about the sodium debate, let’s just get right to the what?! news of the week…



    Water cooler conversation starter: Public enemy number two? Hot dogs (which also have their fair share of sodium)!

    The media was all over the story about the American Academy of Pediatrics suggesting a weenie redesign because of the choking hazard. In fact, hot dogs even made TIME’s list of the Top 10 Most Dangerous Foods—they were cited as the cause of 17 percent of child choking incidents.

    Little did the Academy know, a choke-free (and ridiculous) dog—was
    already for sale at Big Hot Dog. In fact, the seven-plus pound meat ropes, meant to be sliced and cooked like hamburgers, are 10 dollars off right now. Coincidence?

    No. Joke. (Image from Big Hot Dog)

    When I was a kid, the fancy hot dog redesign involved this tricky equation: Mom + knife + cut in half long ways + cut into coins = no choking for Karla. Voila!

    I’m still a little fishy about what exactly goes into a hot dog anyways. If you know, feel free to spare me the details ;) I’ll stick with a veggie burger!

    Do you think a frank redesign is in order?

    2 Mar 2010

    Biceps and bloopers! That’s what you’re in for with today’s video :) The good news: I try to squeeze in a new, difficult move in this clip. The bad news: the resistance band I had nearby was actually too “resistant” for me to use during that move, so I do not succeed. View for yourself to see the humorous results!

    One of the fantastic things about biceps exercises is that you can usually see the muscle working with your own two eyes. Glance down during a rep or two to see your “guns” in the front of your upper arms contracting (and working)! Concentrating on the body parts being challenged during strength training, instead of just going through the motions, helps you get the most out of each move.

    To try these great upper arm toners, you’ll need a mid-weight set of dumbbells and/or a resistance band, as well as a seat or stability ball.

    So I had yet to do a biceps video until today—what other body parts or exercises am I forgetting that you would like to see?

    In other workout video news, I had my first guest post ever published on Diets In Review.com this Sunday! To learn more about medicine balls and see three of my choice total body medicine ball moves, click here!

    28 Feb 2010

    Jason Stole My Heart

    Jason and I first met about two years ago in a journalism class. See, I was writing an article about high fructose corn syrup (HFCS) for my magazine writing course when Jason popped into my life. Since then, our relationship has blossomed, although Jason and I haven’t been able to meet each other as much as we would like.

    You may be thinking, “Karla! You have been keeping secrets about a long-term romantic relationship for months or even years?”

    I wish, but the Jason I speak of is none other than Jason’s Deli! The restaurant’s offerings are free of HFCS (click here to watch their crazy ad about the topic). And this is how I stumbled upon the deli when Googling “high fructose corn syrup” to discover story sources to interview. Side note: I’d be happy to post the HFCS story on Healthful Bites if anyone would be interested :)

    The company really seems to have a good handle on community and public relations—customers get the straight scoop from top management on the owner’s blog, the deli’s Twitter is well-utilized and diners can even vote about the possibility of additional exiled ingredients. Plus, Jason’s contributes to their local non-profits.

    The Jason’s Deli communications staff was a pleasure to work with, and I wanted to know more about their company. Little did I know that there was a location within 30 minutes of my school…field trip time!

    As mentioned previously, the menu is not only large and HFCS-free, but also void of trans fats, MSG and fairly low in sodium.

    A sign in the dining area hypes “Good Food is…25 certified organic ingredients” and “fresh produce delivered six days each week,” among other reasons to scoop up some salad.

    Nutritious offerings including Build-Your-Own Sandwiches, paninis, pastas and fruit/vegetable side offerings—plus half orders/reduced portions available—make Jason’s an ideal place for those looking to “fill up but not out,” as some say.

    But my favorite order? A bowl of vegetable pasta soup and a salad bar!

    And now for a close-up on all that photogenic, organic produce!

    The salad bar options are so fresh and varied. If you’re into creamy pre-made salads, you’re covered. Small corn or gingerbread muffins? Check. Veggie fiends? You’ll find your faves crisp and delicious every time.

    I’ve had a wrap during a past visit and enjoyed it as well. So many good choices, so few Jason’s Deli trips :) I was pumped to find a location nearby my internship this semester and figured it was time to share my love.

    Jason’s Deli is certainly “Healthful Bites Approved!” Is there a location near you?

    (They didn’t pay me or give me complementary meals to post this, I’m just a big fan. Not like I’d be opposed to a Jason’s Deli giveaway or anything in the future <Hint, Hint>. ;) )

    And I may have finished off my meal with a bit of low fat swirl ice cream (I’d estimate 3/4 cup) free and self serve!


    Mmm, just thinking about Jason’s makes me want to plan a return trip very soon :D Do you have any choice restaurants that you frequent for a nutritious and tasty meal?

    25 Feb 2010

    Blank Boxes?

    Another Label Spat…

    As we discussed in the infancy of my blog, Smart Choices is/was a quite controversial new food labeling program. Shortly after it hit the market, Smart Choices was shelved—most likely due to legal issues.

    This incident seemed to tear open the top (and apparently the sides) of the chip bag. Since then, health advocates have been openly sharing their feelings about label claims. Marion Nestle and Dr. David Ludwig recently published a commentary about this topic in the Journal of the American Medical Association proposing that all front-of-package nutrition claims be banned.

    Nestle and Ludwig believe that no processed foods can possibly be as nutritious as natural foods, such as fruits, vegetables and whole grains. No fight from me there, but it’s unlikely that all Americans will eat a solely unprocessed diet. The pair also wrote that it is misleading for packaged foods to be marketed based on one quality alone (for example, sugary cereals fortified with nutrients). I can see that.

    But is it really the government’s place to regulate how food manufacturers do business? What a perplexing situation! With the way some label zealots are leaning, soon foods may be sold in nearly blank boxes and bags. America is dealing with an obesity issue of epic proportions, increasing health care costs and possibly placing a burden on the medical infrastructure. So the government is affected by the nation’s collective expanding waistlines, but is targeting food labeling the best place to focus energy in the bulge battle?

    How do you feel about package-front labels? Do they impact what lands in your grocery cart?

    (Cartoon from Team VA Fitness—a bit exaggerated but fitting to the commentary ;) )


    Up in Smoke

    In a health-related version of the classic “chicken or egg” situation, a new Israeli study found that non-smokers had an higher average intelligence quotient than their smoking peers. And the more you smoke, the more your IQ numbers drop (even after accounting for socioeconomic status variability) . But does the smoking cause a decrease in intelligence or are people who begin with lower IQs more likely to take up smoking? Hard to say…

    The researchers looked at more than 20,000 young men enlisted in the military. Twenty eight percent smoked at least one cigarette per day and about 68 percent had never taken a drag. Non-smokers average IQ was approximately 101. Soldiers who smoked one to five cigarettes each day was about 98. How about those who smoked a pack or more? They averaged IQs around 90.

    After comparing intelligence levels of 70 pairs brothers in the service and the study, one who smoked and one who abstained, the researchers still noted a higher IQ among the non-smokers. “The findings suggest that lower IQ individuals are more likely to choose to smoke, rather than that smoking makes people less intelligent, Weiser and his team conclude (Reuters, 2010.”

    Which do you believe came first, the smoke or the shortsightedness?

    (Image from Contempster)

    Hey, is that Sarah Palin’s hand? Get it? The palm writing? :D Just kidding of course.


    By the way, this week is National Eating Disorder Awareness Week. If you heard my first interview on the Dr. Fitness and the Fat Guy show, you know that this cause is close to my heart. If not, here’s a story I was interviewed for that aired on a local TV station for NEDAwareness week a few years ago. If you would like more information or need guidance, click on over.
    (Image from NationalEatingDisorders.org)



    Water cooler conversation starter: As the 2010 Olympics wrap up, my mind wanders to the next games. Others are thinking ahead as well—petitioning a new “sport” to join the summer Olympic events. What’s the new proposed competition? Pole Dancing! Thoughts?

    23 Feb 2010

    One of my favorite ways to rack up an effective, heart pumping and muscle-sculpting workout? Performing upper and lower body strength moves in tandem! While working several muscle groups at once, your cardiovascular system begins to work a bit as well (in addition to the muscles targeted by the weights).

    Grab a medium-heavy pair of dumbbells and join me for three effective exercises! You can use your creativity to meld almost any upper body with almost any lower body move. Do share if you come up with a fun idea!

    What are your favorite ways to save time, while still being active, when time is at a premium?

    21 Feb 2010

    Holey Rollers

    The folks at Holey Donuts were kind enough to include me in their latest blogger contest and I could not be more ecstatic! I first heard about these low fat, handmade donuts from Hungry Girl, and later heard the founder interviewed on Dr. Fitness and the Fat Guy.

    Since first hearing about these pastries, I have wanted to try them, but had never gotten around to ordering them. Sadly, right now, Holey Donuts are only available via mail order, making it a bit more inconvenient than just picking them up at the corner grocery store (though this does allow excellent quality control).

    When comparing the nutrition facts of these products with their traditional, mass produced counterparts, you will be pleasantly surprised! With about half the calories and a fraction of the fat of say, Krispy Kremes or Cinnabon, a Holey Donut is a fairly guilt-free treat.

    Roll out!

    After opening a generous (and full disclosure FTC-style: free) package of donuts, I found three smaller boxes of donuts and cinnamon rolls (Get it? Holey Rollers?). The company also sells donut holes and mini-cinnamon rolls that they call “Cinnamon Bun Middles.” They were kept fresh through dry ice. To thaw, the company recommends leaving them on the counter with the box closed or tossing in the microwave for 10 seconds or so. To store, keep the items in the boxes or baggies in the freezer.

    My Mom couldn’t wait to try one, considering cinnamon rolls are among her favorite foods. I warmed a roll for her and she said, “These are scrumptious! Are you sure this isn’t like the Seinfeld episode where the nonfat yogurt really isn’t nonfat and they all pack on pounds?”

    Despite the very decadent taste, you can tell these doughy treats are one-of-a-kind because of their completely grease-free taste and texture.

    My Dad tried a roll as well—I thought he would be a good judge to include since he is not a health food fan. My Mom and I have tried to fool him with a (turkey) bacon BLT sandwich to no avail. He often teases me for my “low fat crap.” So did these donuts pass the Dad test? He was impressed by their large size, similar to a compact disc in diameter, and the taste was spot-on. The texture, however, was a bit too chewy for his liking.

    Next up, I tried a Vanilla Crumb donut as an afternoon snack at work. To tell you the truth, I haven’t had a donut in years and years, but I think I can fairly accurately remember what “normal donuts” taste like.

    Eating off of a paper towel=classy :)

    These donuts, which come in many different flavors, filled and un-filled, are about as wide as a baseball. They are light and fluffy, with the perfect amount of sweetness and topping. DEE-lish! My picture does not do these Vanilla Crumb cakes justice, as it was stored in a Ziploc and stuffed in my bag for the better part of the day and a train ride. For a better idea of what the donuts look like when they arrive at your door:

    (Photo from Holey Donuts)

    After all those drool-worthy details, here’s the scoop about how you can potentially try these donuts and win 250 dollars to buy additional tasty treats!

    There are other bloggers currently reviewing and participating in this contest, so this is basically a competition between my readers and my fellow blogger’s readers. Let’s show them who the “Holiest” fans are!

    If you mention my blog when subscribing to their newsletter, we both are entered to win. If my blog receives the most visitors to the Holey Donuts site signing up for the deal-packed emails, one of my readers who has subscribed will win 250 dollars in store credit as well as four six-pack boxes of delicious donuts! And I will win 500 dollars, which I promise to spend on ways to make my blog better and more exciting ;)

    So take a click over to the “Contact Us” page and enter your name and email with the subject “Reader Contest.” Then in the message box, simply copy and paste this message:

    “Please subscribe me to your newsletter. I heard about your products through Healthful Bites!”

    You can learn more about Holey Donuts, see videos about how they are made and earn extra contest entries by becoming their Facebook fan.

    This is a short contest, ending on February 28 (next Sunday), so please head over to the Holey Donuts site today to subscribe. We may both be winners like these champions! We may not get medals, but victory will sure taste sweet!

    20 Feb 2010

    [Flash 9 is required to listen to audio.]

    This Thursday, I made my latest visit to the Dr. Fitness and the Fat Guy radio show! It was a great time, as usual. Dr. Adam, Lee and I discussed the Vancouver Olympics, exercise tunes and ways to spice-up indoor workouts. I’m the first guest after the introduction—I’d love it if you’d take a listen! :)

    Here are links to a few sites we discussed on the show:

    What a fun time! Thanks to all involved. I can’t wait to be on the show again soon!

    Any topics you’d like to hear us cover on future episodes?

    Play count: 5 | Download

    18 Feb 2010

    Extra Large-Style Spoiling by Grandma

    Grandmas Gorging Kids?

    As the economy continues to be an issue, parents may turn to childcare methods that save cash. No one better, safer and more affordable than grandma, right? Maybe not if you’re worried about your child’s obesity risk, a study published in the International Journal of Obesity found.

    Researchers found that childcare by grandma can make tots 15 percent more likely to become overweight, compared to three year olds who were watched solely by their parents or by a daycare agency. When grandparents raised children full-time, the youngsters were about 34 percent more likely to be overweight. Perhaps these kids are “spoiled rotten?”

    Interestingly, the children who were overweight after grandma-care were more likely to come from advantaged backgrounds (well-educated, two parent homes). In these situations, grandparents are probably well-off also—so they have more spare cash to take little Johnny out for a cupcake or buy ingredients to bake them as a project at home.

    But that’s just my hypothesis as to why this phenomenon exists. Do you have any guesses about why Grandma babysitting may increase a child’s weight?

    (Image from EBohling)

    Good Sports

    Title IX, the act that required the same athletic opportunities for male and female students in American publicly-funded schools, has been a hot-button issue since the amendment was proposed in 1972. Critics said, “If girls aren’t interested in some sports, why should boys be penalized and forfeit their teams so sport offerings are even?” Even now, it’s hard to say whether the government needs to regulate local athletic opportunities.

    But there may have been a greater benefit from encouraging female team sports than originally considered. Two new studies have found that young women who participated in sports when young were higher achievers later in life.

    After analyzing several individual factors and accounting for other variables, one study found that Title IX may have caused changes that led to a 20 percent increase in women’s education as well as a 40 percent jump in employment for young women.

    Another study compared women before and after the Title was enacted. These researchers discovered that the rise in female sport participation, associated with Title IX, made women seven percent less likely to become obese two decades after their athletic endeavors.

    So get out there and hit the courts, fields, tracks, etc. ladies—your wallet and waistline may thank you down the road!

    (By the way, strong showing in varsity sport participation by my home state, Iowa. Way to go team!)

    (Image from Dads and Daughters)

    Water cooler conversation starter: A double barrel banana was discovered by a man in the UK. A great two-for-one deal for this man who often has a banana a day! This is one of those stories that initially seems interesting, then makes you question: “This is news?”

    And what goes great with bananas? Why pancakes of course, and this week is Pancake Week. Let’s celebrate by listening to Jack Johnson and holding a Pancake Race!