Archive for July, 2009

Exercise & Hydration

Thursday, July 30th, 2009

water2

During and following a workout, being well hydrated helps to:

  • Replace the sweat lost and to prevent dehydration
  • Maintain your body temperature by decreasing the heat produced
  • Facilitate blood flow & oxygen uptake which work together to energize your muscles
  • While staying hydrated is important each day, make sure you don’t consume too much water.  This can lead to a condition known as hyponatremia (low blood sodium)
  • Stay hydrated each day with water, milk, 100% juice, tea, as well as some foods.  Keep water handy when you do work out for the reasons mentioned above
  • Don’t wait until you feel thirsty, instead, take sips periodically
  • When working out in warmer climates, or when sweating heavily, drink more.
  • Following a workout, regular meals & snacks will help to replenish stores
  • Stay away from caffeinated & carbonated beverages, which tend to increase urine output (instead of replenishing losses) & can upset your stomach

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Healthy Portion Sizes

Thursday, July 30th, 2009

vegies2

  • Choose the right portion size for your body size and activity level
  • Breakfast is the most important meal of the day.  You need to Break-the-Fast and get your day going, as well as your metabolism!
  • Eat at least 3 balanced meals a day, choosing a variety of vegetables and fruit to fill your plate
  • If meals are more than 5 hours apart have a snack. Make it a fruit or vegetable
  • When treating yourself to a snack, put a small portion in a bowl or plate instead of eating out of a container or bag.  Make your portion and put the bag away!
  • Serve yourself in the kitchen. Put leftovers away before you eat. Large bowls of food on the table makes it easy to eat more food
  • Try not to eat in front of the TV
  • Stop eating when you no longer feel hungry. Your body can tell you when you are full!

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Cranberry Apple Cinnamon Bran Muffins

Thursday, July 30th, 2009

Cranberry Apple Cinnamon Bran Muffin

1 C All Bran or 100% Bran Cereal
1 C Wheat bran
1½ C Low fat Vanilla Yogurt
2 C Whole wheat flour
½ C Brown sugar
½ tbsp Baking soda
1 tsp Baking powder
¼ tsp Salt
1 tbsp Cinnamon
½ C Skim or 1% milk
¼ C Canola oil
1 Egg
2 tsp Vanilla extract
3 Apples, cored and diced
¾ C Dried cranberries

1. Combine the cereal and wheat bran in a bowl. Stir in the yogurt and let it stand for 10 minutes.

2. In a separate bowl, combine the flour, brown sugar, baking powder, baking soda, cinnamon and salt.

3. Add the milk, oil, egg and vanilla to the bran mixture and stir to combine. Pour over the flour mixture and stir in the apple and cranberries.

4. Preheat the oven to 375F. Divide the batter among 16 greased or paper-lined muffin cups. Bake until the tops are golden and firm to the touch, about 25 minutes. Let cool on a rack for 5 minutes. Remove the muffins from the pan and let cool completely.

*change these into mini muffins for a little more portion control.  Switch up the fruits used as desired, and those that are available through the seasons: Pear, Mixed Berries (blueberries, raspberries, blackberries), Banana Nut, Raisin Bran.

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