Healthful Bites

    6 Feb 2010

    Concentrating on Chocolate

    Valentine’s Day falls on next Sunday. Are you ready?

    Considering I’m thoroughly single, I don’t have too much preparing to do :) (Except for the Valentine’s Day movie—that looks great!) Even single, it’s fun to celebrate the holiday and all those you love, especially in the middle of the harsh winter. Flowers and kind notes brighten up any day!

    Many couples celebrate with dinner reservations and something that looks a little like this:

    (Image from Candy Addict)

    Share the traditional box of Godiva’s with your sweetheart and you’ll also split the 1,350 calories and 81 grams of fat (for 27 pieces). If you really enjoy the chocolate assortment and do so as an occasional treat, then go ahead and enjoy! But if you eat the mystery bites because they are a gift or simply because they are around, I’ve got a few ideas for how to make your holiday more healthful:

    • Try whipping up one of these better-for-you chocolate recipes from Eating Well magazine. Chocolate fondue and s’mores can be fun couple activities as well!
    • We’ve talked about the benefits of dark chocolate before on Healthful Bites. I was lucky enough to try SweetRiot chocolates, courtesy of Dr. Fitness, this summer. Note: these dark chocolate-covered cacao nibs are not for milk chocolate diehards. I can only vouch for the “Flavor 70” SweetRiots (made with 70 percent dark chocolate), but they pack a bit of bitterness. But it’s much better to get a bit of bittersweet in chocolate form than bittersweet in relationships, am I right? The chocolates come in small tins, each with 140 calories and about 11 or 12 grams of fat. SweetRiot is a tasty, antioxidant-packed choice for dessert or a snack. Cupid’s Cacao Three-Pack looks like a pretty nice Valentine’s gift to me!

    • Better Health magazine also has lightened-up chocolate recipes online here. The Chocolate Raspberry Brownie Bites sure look tasty! Try whipping them up for your honey and sending them off to work with a couple on Monday to make the V-day celebrations continue.
    • For one of the most visually appealing and produce-packed Valentine’s gifts around, order an Edible Arrangement for your loved one. The company picks fantastic fruits and dips some in chocolate for an added touch of decadence.

    (Image from Deal Locker)


    If you celebrate with any one of these treats, your Valentine’s Day will surely be much sweeter!

    Do you have any favorite chocolate recipes or items?

    4 Feb 2010

    Size Matters

    Weighing Perfect Performance

    Many consider it a big fitness performance boon to be as light as possible—less drag on bikes, less weight to carry while running or less opponent to go up against in wrestling. But a new book is confirming what some athletes have been privy to for years: skinniest is not always best.

    When you weigh less, you do reduce gravitational pull. In fact, researchers at Hartford Hospital in Connecticut found that each one percent drop in weight corresponds to a one percent improvement in athletic performance. However, dropping the pounds seems to only improve your exercise output up to a certain point. After you lose too many el-bees your body starts almost “eating” your muscle tissue for energy. This makes recovery much more difficult, plus the muscles are not nearly as efficient because they cannot take in as much oxygen as they can at their optimal performance level.

    Interestingly, this acme is different for everyone. A certain percentage of body fat or weight to height ratio cannot predict at which weight each person will be most athletically capable. Even professional athletes must withstand trial and error, the book “Racing Weight: How to Get Lean for Peak Performance,” reports.

    For the average person seeking health, it probably matters little at which weight you perform your absolute best. Anyways, feeling positive about your body’s abilities (even if you’re not Usain Bolt or Lance Armstrong) is more important than setting world records, right?

    Balance Scale Clip Art (Image from Clker.com)


    Plastic Surgery Surprise

    Before reading on, take a second and guess which elective surgery showed the highest rate of growth in the past year…Perhaps nose jobs? Breast implants? The combo platter?

    It turns out that male breast reduction surgery is tops when it comes to the fastest growing plastic surgery procedures. Why are men worried so much about the “moobs” as some call them? Scientists from the British Association of Plastic Surgery, who have been researching this surgical phenomenon, believe men’s magazines and media images may be to blame.

    While the large majority (about 90 percent) of plastic surgeries performed by members of the Association were for women, the amount of male breast reduction surgeries surged by 80 percent compared to the previous year. It seems that these procedures seem to be recession-proof.

    I understand that this could be an embarrassing situation that some men struggle with, but I would much rather consistently knock out push ups than deal with the recovery pain—not to mention the hospital bill!

    What do you think is the cause for the surge in male breast reduction surgeries? How much pain would you be willing to endure to feel comfortable in your own skin?

    Not just for the ladies…

    (Image from The Los Angeles Times)


    Water cooler conversation starter: A nine-year-old girl (yes NINE, so young Associated Press style says I need to spell it out!) gave birth to a healthy baby boy in China late last month. This baby gave birth to a baby on the same day as abstinence-only sex education programs came under fire due to an increase in teen pregnancies. But another report, released days later, found that abstinence-only programs do successfully decrease sexual activity.

    Your thoughts on this touchy subject?

    2 Feb 2010

    While experts have touted the benefits of Tai Chi and Pilates for balance, there are many strength and cardiovascular exercises that test, challenge and build your stability as well. Today, we tackle three moves that will work your core while strengthening your lower body and getting your heart pumping a bit!

    To complete these exercises, you’ll need one medium weight set of dumbbells and about a six feet square of open space. Grab your concentration as well—you’ll need it to keep steady throughout these moves!

    If you’re looking to spice up your traditional strength moves while boosting balance, try standing on one leg during upper body moves like bicep curls and overhead presses. You can also grab a BOSU ball or stability disk and stand on them (with one or two legs) during your weight workout. And here are a few other strength exercises to try!

    Do you have any tips for maintaining good physical balance or any favorite exercises that build body stability?

    31 Jan 2010

    Twisted Treats

    Are you ready for some football? As we speak, the Pro Bowl is commencing and in one week, the Colts and the Saints will face-off for the National Championship! So what does that have to do with health, you ask? Well, with Super Bowl parties galore, the snacking landscape can be a minefield for diet disasters. Pizza bagel bites, cocktail weenies or chips and dip anyone?

    It’s certainly OK to splurge every so often, as we discussed around Thanksgiving. But if there are more nutritious options available, it’s at least possible to opt for the healthier choice if you prefer. So if you’re hosting (or even if you’re a guest…bring a dish to share!) set out a fruit tray, hummus with veggies or these partially whole grain, low-fat homemade pretzels.

    This recipe comes from a family magazine (exact name unknown due to some strategic scissor work) most likely published about 20 years ago. I found it in a well-loved pasted together cookbook in my Mom’s kitchen. Please claim this recipe if it’s yours and I’ll give credit where it’s due!

    The ingredient rundown:

    • 1 package active dry yeast
    • 3 tsp. sugar
    • 1 1/2 cups warm water, 4 cups water for boiling
    • 2 cups whole wheat flour
    • 1 3/4 cups all-purpose flour, plus extra for kneading
    • 1 1/2 tsp. sea salt, plus 1 Tbsp. for topping
    • 3 Tbsp. baking soda
    • 1 egg white, lightly beaten

    Pour out the yeast into a bowl with 1 tsp. of the sugar and 1/2 cup warm water. Let this mixture rest for about five minutes while the yeast reacts.

    Next, mix both kinds of flours with 1 1/2 tsp. salt and add the yeast liquid mixture. (That’s all the ingredients!) Sprinkle some of the extra all-purpose flour on a clean counter and knead dough, adding flour as needed, until stretchy, evenly textured and not sticky.

    Coat a bowl in non-stick spray and turn the dough in this spray so it is lightly covered. Leave the dough in this bowl to rise for an hour—covering with a clean dish towel is a good idea.

    After your kitchen hiatus, get your aggression out by punching the dough down. Separate the dough into ten even pieces on a floured surface; then use your hands to make “pretzel ropes” about 1 1/2 ft. long. Shape these as you please (creativity is encouraged!) and let the formed pretzels rise on the counter for another 30 minutes.

    Preheat your oven to 425* and top two baking sheets with nonstick spray. Put a medium-sized sauce or skillet pan on the stove and pour in 4 cups of water, baking soda and the other 2 tsp. sugar. After this liquid is simmering, cook each pretzel for 30 seconds per side in the fluid-filled pan. When the pretzels have been boiled, place them on the baking sheet. Brush each pretzel with the beaten egg white and top with salt. Feel free to add any other spices to suit your preferences!

    Toss the pans into the oven for 15 to 18 minutes or so—just remove the pretzels when browned to your liking.

    Hehe, get it? Karla loves weights!

    Three pretzel variations. Do the twist ;)

    Healthful Bites loves some football! (That’s supposed to be the field goal uprights and a football if you can’t tell).

    Feel free to serve and enjoy with guilt-free dips such as lycopene-packed pizza/marinara sauce or low-calorie honey/spiced mustards.

    Do you have any go-to cocktail or house party snacks, treats or meals?

    30 Jan 2010

    We Have a Winner!

    Congratulations to walshsr (Sarah), the winner of the Healthful Bites/Progresso giveaway! Sarah mentioned that she enjoyed Reames Chicken Noodle Soup Kit as a quick homemade soup substitute. For your comment, you’ll be receiving two cans of Progresso soup, a lovely Friends-style mug and a digital jump rope! I’ll pass along your information to Laurie and you should receive your package soon. Thanks for reading!

    And if you haven’t had a chance to check out my most recent appearance (is it still an appearance if you can only hear me? Oh well…) on the Dr. Fitness and the Fat Guy show. Click here if you’d like to give it a listen—this is a clip of my segment only rather than the whole show.

    I’d love your advice about what topics to cover on my next interview coming up mid-February! Are there any health issues, workout quandaries or dining disasters you’d like me to try to find solutions for or research about? Please let me know in the comments.

    See you soon for the regularly scheduled “Good for you eats” post this weekend. Have a great Saturday!

    28 Jan 2010

    Playing Catch Up

    It’s been one of those weeks for me that, no matter how much is accomplished, always leaves you feeling two steps behind. I’ve been enjoying my internship, but with commuting, a full-time position and other obligations (or more like other things I’ve opted to do) I definitely don’t have as much time to exercise, blog, tweet and sleep as I previously did.

    I know what you’re thinking: “Karla, quit your whining.” So that’s exactly what I’m going to do! In lieu of the longer discussions about a couple articles, I’m going to post links to several interesting health-related stories that have intrigued me in the past seven days.

    • Feeling pained? Take a deep breath. New research says that slow, full breaths can reduce pain!

    • Whole Foods is taking an unconventional way to promote healthier employees: offering higher percentage employee discounts to their workers who have body mass indexes within the healthy range, abstain from smoking and maintain normal blood pressure and cholesterol levels. This commentary makes an interesting point though—wouldn’t it be important for those that are currently less healthy to have good access to Whole Foods nutritious offerings (like those above)?
    • “I can’t die…it would be bad for my image.” Gotta love Jack LaLanne. If he can get out and exercise at age 95, nearly everyone can!

    In other news, don’t forget to sign up to win the Progresso Prize Pack by Saturday. You have killer chances of winning and all it takes is one easy comment. While you’re checking out some of my previous posts, go ahead and “pop a comment” (as the terrific Two Fit Chicks say) on my Pump Recipe Showdown!

    Water cooler conversation starter: A Chicago real estate company, Magellan Development Group, has a fascinating corporate wellness program. Employees set health goals and pick a fitness event to train for (participation has always been 100 percent!). They then prepare with a co-worker for accountability and team-building and eventually complete the event. Magellan gives employees goodies such as T-shirts, water bottles and coupons to keep them motivated throughout training and all participants who meet their goals receive bonuses.

    Would a program such as this motivate you to be active? How could your workplace, school or family do something similar?

    26 Jan 2010

    Medicine balls are terrific tools that can be utilized in nearly any workout (arms, legs, core, even extra resistance/balance tools during particular cardio moves) and for nearly every athlete. Today, I’m giving you a few medicine ball-assisted moves to try that will tone all areas of your core.

    Grab a medicine ball—or a dumbbell will work for the first and third exercises—and join me for three waist whittling moves! Feel free to keep your arms on the floor near your lower back to support you, as a beginner, during the weighted reverse crunch (exercise #2). (And feel free to laugh at me when I allow the ball to slip out during this move…my Mom was giggling behind the camera and cracking me up! :) )

    Do you have any favorite tools that you keep in your home exercise room or that you gravitate to at the gym?

    23 Jan 2010

    Pump Recipe Showdown!

    If any of you checked out my previous blog, the summer journal “Health and the City,” you may have witnessed my love for The Pump. This restaurant is right up my alley—their mission: “To make it easy for people to eat well.”

    So when I stumbled upon the fact that the store had a cookbook, I immediately thought, “Why didn’t anyone tell me about this?” Quickly followed by, “I need to get that!”

    When I ordered the recipe-packed tome, I was hoping the most for the instructions for Blueberry Protein Muffins (made without butter, with whole wheat and extra protein), but it was sadly omitted. Nonetheless, there are numerous nutritious and creative formulas in the cookbook—you can even see all of the ones I’ve tabbed in the book near the top of the picture! The magnitude of delicious-looking meals are so overwhelming that I would love your help!

    I’ve narrowed down a list of recipes that I would most like to try. Here’s the list:

    • Chunky Oil-Free Avocado Salsa
    • Cucumber Salad
    • Chopped Sirloin with Basil and String Beans
    • Eggplant Carpaccio
    • Cucumber Yogurt Dressing
    • Pump Apple Pie
    • Pizzaiola Egg White Omelet
    • The Pump’s Protein Pancakes
    • Hot Zucchini Strips with Shallots
    • Gigante Plate

    Which dish would you most like to try? The top vote-getter will be my first kitchen experiment and I will highlight the experience in a “Good for you eats” post in the near future!

    PS: Be sure to enter my Progresso contest for your chance to win some healthful bites and accessories. You’ve got rockin’ chances to win if you enter now!

    21 Jan 2010

    Hit the Willpower Wall?

    Yes WE Can

    Now is the time that many New Year’s resolutions (if you made one) hit a stumbling block. The novelty has worn off, the effort seems to hit home and it seems all-around simpler to revert back to the old ways of doing things. So what’s the solution?

    Hang out with your most self controlled pals, University of Georgia researchers say. A strong will, or the absence of a strong will, can rub off on those around you. Heck, you don’t even have to be near the stubborn person—you just have to think about them. This makes sense: if your significant other wants to order the fried ravioli appetizer at dinner, you’re much more likely to eat some than if you didn’t have the spicy, meaty aroma wafting towards your nose. And if your roommate buys a new yoga DVD, it’s much easier to join her than to travel to the gym; plus you may feel a bit guilty watching her stretch and tone from the comfort of a couch.

    Before this series of studies, scientists knew that negative behaviors spread across populations (smoking, for example), but this has proven that positive conduct can be passed along as quickly as H1N1.

    Do you feel that your pals and family members share their habits with you after spending some time together? Or do you do more of the “rubbing” and influence your peers?

    (Image from Pandavas)

    It’s All About the Frames

    If you’re seeking to boost your motivation on your own, new research published in the Journal of Personality and Psychology says it may be time to mentally reframe your task. First, it’s important to determine whether you are motivated by achievement/excellence or pleasure/happiness. Then, you can tell yourself that the task you need to complete will provide those feelings or sensations for you.

    This means that two people can find the same to-do item drastically different—like how some think of exercise as a chore while others revel in the mood boost sweating gives them.

    Personally, I know that I would much rather win at something, get an “A” or make my parents proud by getting an award than do that same thing for enjoyment. It must be the competitor in me :) But I do find that other tasks, such as working out, I do grab some endorphins and feel more positive about my body. Maybe I’m a bit of both?

    Do you fall into either one of these motivational categories? What do you say to yourself to stay on the healthy living track?

    (Image from 100 Musical Footsteps)


    Water cooler conversation starter:     One woman published in The New York Times thinks that food plays too large of a role in children’s lives…what with the post-game ice cream sandwiches, birthday treat candy bars and classroom donut celebrations. Do you think that society has changed recently to make food a larger player in young lives? And is this only a youth issue, or an issue for society as a whole?

    19 Jan 2010

    To tighten you tush, squats pretty much can’t be beat. But after a few months of banging out straight reps (act like you are going to sit in an invisible chair, pop back up to standing), this can get quite boring and your body will soon adapt. That’s why these lower body exercises that require you to move while in a squatting position are fabulous!

    The office talk in the video is appropriate for this workout today, as I was feeling awful antsy sitting at my desk at my first day on the job today! I’m not quite well-acquainted enough to whip out my workout moves in the middle of the office, but maybe later in the semester I can have my officemates join me! (I did squeeze in a lunch and to/from train power walk ;) )

    I digress…All you need for this workout is about a 6 ft. by 6 ft. area of open space and a good attitude! Remember to keep your knees straight above your toes when performing lunges and keep your core braced throughout these moves.

    My sisters used to tease me about having a concave behind—but not anymore after doing these moves for quite some time! :D Do you have any favorite glute tighteners?