Associates in Nutrition & Sports Specialty

I am teaming up with Bill Davey and inviting Lee County to “GET FIT” and lose 1 Million pounds of fat and gain 250,000 pounds of muscle in a 12-week health and fitness challenge. Top male and female prizes of $15,000 will be awarded! In addition, a portion of the registration fees are going directly to support our local Lee County Ronald Mc-Donald House, Homeless & Hunger Coalitions, and Volunteers in Medicine, impacting the lives of thousands of people in our county. Take the Challenge…Change your Life! Register today at: http://www.getfitlee.com/.

If you are like many Americans, you pledged to improve your physical activity in 2010. One of the best ways to stay on track is to recruit a support system to get family and friends involved and to cheer you on. Here are some ways to involve family, friends, neighbors or co-workers:

-Find a training partner at the gym and spot each other during weight lifting or attend exercise classes together to stay motivated.

-Walk with a neighbor, friend or family member. Set a schedule to stay on a routine. Start off by walking and gradually increase your distance and endurance. Set goals including charity walks such as a local 5k to benefit cancer research.

-Keep it up! It can take up to 12 weeks of routine exercise to notice results. Exercising as little as 20 to 30 minutes a day is enough to begin improving mood, health and level of fitness. By developing a routine, you can build on the next exercise session and begin to notice improved strength, stamina, endurance and sense of well-being.

As you start the New Year, resolve to find ways to improve your nutritional health. Tips for a healthier 2010 include the following:

-Add heart-healthy foods to your diet including:

• Beans, peas and barley
• Soybeans, other soy-based foods (not soybean oil)
• Fruits and vegetables
• Salmon, tuna, sardines and mackerel
• Red grapes and purple grape juice
• Nuts such as almonds, walnuts, pecans and hazelnuts
• Green or black tea
• Onions, scallions, shallots, garlic and leeks.

-Maintain or improve your weight: The more excess fat you have, the greater your risk for disease. Losing weight can also help lower your cholesterol and blood pressure.

-Get active and stay active! Physical activity offers many rewards, from heart health to strong bones and stress relief. Regular, moderate activity helps keep your blood cholesterol levels normal. It helps lower blood pressure, helps your body control stress and helps control body weight as you burn calories. More vigorous exercise actually gives your heart muscle a workout, too, which ultimately helps your whole cardiovascular system work more efficiently.

For more information on heart-healthy eating, consult a registered dietician or visit http://www.associatesinnutrition.com/.

Wishing you health and prosperity in the New Year!

In my last article, I wrote about how most consumers abandon their diet and healthy habits during the holidays. As a result, most people have a difficult time getting back into a routine and end up gaining between seven and 14 pounds during the holidays.

Just because you are celebrating and enjoying special treats, you do not have to give up on your commitment to healthy eating.

Here are some practical ways to cut calories without missing out on the festivities.

- Eat smaller portions to satisfy your sweet tooth without adding inches to your waistline and hips.

- Substitute high calorie ingredients with low-fat options.

- Use smaller plates; the eye tricks the mind into thinking that you are eating a great deal more food than you really are.

- Whip up mashed cauliflower in your food processor in place of traditional mashed potatoes.

- Use those low-fat or fat-free versions of yogurts, mayonnaise, ricotta and sour cream when you are making holiday dips.

- Use rum extract if you want the flavor of rum in an eggnog beverage without the extra calories.

- Cut cholesterol and calories by substituting two egg whites for one egg.

- Phyllo dough makes a great crust for pies, quiches and tarts and the light, flaky taste is so delectable no one will know that it is a low-calorie treat.

- Baked chips are a better choice than fried chips.

- To make a low-calorie salsa dip, add three tomatoes, a teaspoon of vinegar, a dash of hot sauce and a habanera pepper into a blender and process the ingredients for 30 seconds. This is also a spicy, delicious topping that you can add to tacos or tortillas instead of using those high-fat avocado or cheese toppings.

With these low-fat and low-calorie substitutions, you can reduce your dietary fat intake during the holidays, avoid the extra pounds and still enjoy the festivities.

- Elaine Hastings is a registered dietitian and owner of Associates in Nutrition in Flordia. Hastings can be contacted at Elaine@eatrightRD.com or by visiting AssociatesinNutrition.com. Visit her blog for the latest information on nutrition and great tips for staying healthy: AssociatesinNutrition.com/wordpress.

After the holidays, do you find yourself stuck with a refrigerator full of leftovers?  Here are some helpful tips:

-If food was left out of the refrigerator for more than two hours it is susceptible to harmful bacteria – toss it.

-Use leftover meats to make soups, salads or low-fat snacks or meals. For example, use fat-free or low-fat mayonnaise for a leftover turkey sandwich.

-Another idea is to use egg substitute or egg whites for a ham or turkey omelet. Throw in some colorful veggies and a sprinkle of low-fat cheese for added flavor.

-Leftovers should be tossed a day or two after the meal for safety.

Enjoy!

Wishing you a healthy, happy holiday!

This is the time of year when candies, cookies, cakes, homemade yeast rolls, cinnamon buns and pies are tempting all of us. You can’t visit the mall, or even walk along the city streets without inhaling the aromas of a number of delicious, freshly baked goods. At times, you can almost feel yourself gaining weight just from the delightful, intoxicating scents of cinnamon, sugar, honey and chocolate.

However, creating holiday goodies that are both delicious and good for your health and waistline is easier than you may think.

Did you know that the majority of health conscious consumers abandon their diets during the holidays? It seems that most people believe that it is impossible to enjoy holiday treats without the resulting fat and calories.

Here are some substitutions for making more nutritious holiday goodies:

• Use dried fruit as a substitute for nuts (the fruit has fewer calories).

• Replace heavy cream or whipping cream with evaporated skim milk.

• Substitute fat-free evaporated milk or fat-free half and half for whole milk.

• Applesauce or pureed bananas can be substituted for cooking oil in a number of recipes for baked goods.

• Instead of calorie-rich baking chocolate, trim back by using a tablespoon of cooking oil and three tablespoons of your favorite cocoa powder.

• Experiment with reducing high-fat ingredients. Does your favorite cake recipe call for a stick of butter? Try making it with three-quarters or a half of a stick of butter instead.

• Use canola oil in place of butter or other oil blends.

• Use ingredients that contain little or no unhealthy trans fats.

• Switch those chocolate chips for golden raisins or a sprinkle of toasted nuts when you are making your favorite chocolate chip cookies.

• Use 100 percent fruit puree, low-fat yogurt or low-fat cottage cheese as a spread for toast and other bread products.

Here is a simple, low-fat, low-calorie recipe for sugar cookies to help you enjoy a traditional holiday treat while getting you started on the path to healthier eating:

Ingredients:
• 5 tablespoons of butter (room temperature)
• 12⁄3 cup of all-purpose flour
• 21⁄2 tablespoons of granulated sugar
• 2 egg whites
• 1⁄8 teaspoon salt
• 1 level teaspoon pure vanilla extract
• 1 level teaspoon of baking powder

Directions:
Beat the butter and sugar together until the mixture is creamy. Add the beaten egg whites and vanilla. Mix well. Whisk the salt, baking powder and flour together lightly in another bowl. Add the flour mixture (to the butter, sugar, egg whites and vanilla) a little at a time. Using your hands you can shape the mix into a big ball and wrap it in some plastic wrap. Allow the dough to chill in the fridge for at least two hours. Preheat your oven to 350 degrees once the dough has chilled properly. Roll the dough out onto a surface that you have lightly floured. When the dough is about 1⁄4-inch thick you can use your favorite holiday cookie cutters to create the shapes that you want. Line a cookie sheet with some parchment paper, place the sugar cookies on the parchment and bake them for 7-10 minutes. Cookies are done when you notice that the edges are beginning to lightly brown.

These delicious treats only have about 65 calories per cookie. It will take you 6 minutes of walking to burn the calories in one cookie.
Enjoy and happy, healthy holidays.

— Elaine Hastings is a Registered Dietitian and owner of Associates in Nutrition and Sports Specialty in Florida. Hastings can be contacted at info@ElaineHastings.com or by visiting AssociatesinNutrition.com. Visit her blog for the latest information on nutrition and great tips for staying healthy at AssociatesinNutrition.com/wordpress.

Forget standard gift giving such as gift cards or socks. Instead, opt for a present that is both personal and good for you. From spiced nuts to homemade sauces, you can give something creative and special to those on your list.

It’s all in the presentation. Fill gift baskets with culinary products, along with special baked goods or other treats. For an extra special touch, personalize it with hand-written notes, gift tags and a recipe card so your recipient can make it too.

Have a safe and healthy holiday!

It’s tempting to ditch your workouts as your days fill up with holiday preparations, parties and errands, but now more than ever, you need to stay active. Exercise will help you deal with added stress and give you energy for everything you need to accomplish. It will also help you manage your weight through the maze of parties and gatherings you’ll be attending. If you have trouble sticking with your usual routine this time of year, come up with a new one. Forget the rules, lower your standards and do whatever you need to do to keep moving:

Shorten Your Cardio. Pare down your cardio routine to whatever time you have, even if it’s only 5 or 10 minutes. Choose activities that are easy to do at a moment’s notice: walking, running, jump roping or cycling. Get the most out of the time you have by working at a high intensity.