http://blogs.realhealthmag.com/kimberlygarrison/ A global health and fitness expert. Visit her site at www.kimberlygarrison.com en Copyright 2008 Wed, 18 Jul 2007 19:08:38 -0500 http://www.sixapart.com/movabletype/ http://blogs.law.harvard.edu/tech/rss OK, SUMMER IS officially here. Are you ready to hit the beach? Or have you procrastinated - not exercising or sticking to a healthy eating plan? If so, I've come up with some satisfying summer recipes that will help get you into sizzling, slim-down shape. Add some physical activity to the recipe and you'll see results, lickety-split! Plus, you can whip up all of these tasty, easy and inexpensive meals in 15 minutes or less. What's for breakfast? Breakfast is a meal far too many of you are either skipping altogether or turning into a high-calorie, low-nutrition mess - like bacon, egg and cheese on a croissant, washed down with 32 ounces of OJ. Breakfast is a meal far too many of you are either skipping altogether or turning into a high-calorie, low-nutrition mess - like bacon, egg and cheese on a croissant, washed down with 32 ounces of OJ. Or maybe you think you're being virtuous by eating a bagel or fat-free bran muffin. Well, think again. Most bagels and "fat-free" muffins weigh in at 600 to 900 calories, and that's before you add that dollop of cream cheese or butter. Whew! Regular consumption of the typical American breakfast is likely to have you packing on the pounds. Through the years I've modified family favorites to come up with simple, tasty cuisine that hits the spot. First, here's my spin on an oldie but goodie - pancakes. Oatmeal pancakes are a staple in my diet, and I experiment by adding things like yogurt, cottage cheese or different berries. You'll be pleasantly surprised how good this sweet, high-fiber, chock-full-of-antioxidants pancake tastes. OLD-FASHIONED ROLLED-OAT PANCAKE 1/2 cup old-fashioned oatmeal 1/4 teaspoon cinnamon 5 egg whites, lightly beaten 1/4 cup fresh blueberries Plain or vanilla yogurt (optional) Sugar-free maple syrup Cooking spray Combine all dry ingredients. Mix egg whites in a separate bowl, then add dry ingredients to egg whites and stir until well-blended. Spray small skillet with cooking spray and heat over medium heat. Pour half the batter into the skillet. Cook for 2 minutes, or until pancake puffs and dries around the edges. Add a few of the blueberries to the pancake, then flip and cook approximately 2 more minutes, or until golden brown. I like the pancakes topped with a dollop of yogurt, the rest of the fresh berries and a splash of syrup. Makes 1 yummy serving! Omelets are great for breakfast, lunch or dinner. I typically make my omelets with egg whites, but occasionally I'll add one yolk. ANYTIME OMELETS 5 egg whites, or 4 whites to one yolk 1 to 2 ounces of garlic-herb cheese Cooking spray 1 cup steamed fresh or frozen spinach, well-drained 1/4 cup chopped red onion 1/4 cup cooked shrimp, crab, chicken or ham, and/or salsa Combine all ingredients (except the cheese, salsa and cooking spray) in a bowl. Spray nonstick skillet with cooking spray and heat over medium temperature. Pour ingredients in pan and cook until edges begin to brown, then flip over. Spread cheese on top and continue cooking for another 2-3 minutes. Garnish with a tablespoon of salsa. Serves 1. Summer is salad time I love a good salad. But like most people, I would sabotage my salads with too much dressing. I love a good salad. But like most people, I would sabotage my salads with too much dressing. You'd be surprised to know how many calories are in a typical restaurant salads. Some of these salads weigh in at more than a pound and are drowned in 3 to 4 ounces of dressing. Here's my slimming salad - it's big on taste but low in fat and calories. SLIM-DOWN SALAD 1 ounce spring greens 1 ounce baby spinach 1/4 Granny Smith apple, chopped 1 ounce gorgonzola cheese (or your favorite) 5 chopped walnuts Light salad dressing of your choice In a medium bowl mix the greens, apple, cheese and walnuts. Toss lightly with dressing. By the way, I've found two great low-calorie dressings for you to try. Ellen Rose Low Fat Orange Ginger Dressing is delicious and only 4 calories per serving. Whole Foods has its own brand of organic raspberry vinaigrette that is also quite tasty and 30 calories per serving. Plain balsamic vinegar also makes a fine dressing. Or cook down a bottle of balsamic to make a delicious low-calorie syrup for your salad. If you opt to use your favorite regular dressing, remember that two tablespoons equal one serving. Most dressings are 120 calories a serving and are loaded with sodium. Time for dessert With all of the summer fruit in season, there's just no reason to eat heavy pies, cakes or cookies. With all of the summer fruit in season, there's just no reason to eat heavy pies, cakes or cookies. Besides their good nutrition and lower calories, most fruits are just bursting with flavor at this time of year. A refreshing cup of watermelon, one of my summertime favorites, will set you back about 100 calories. That's a bargain compared to a typical cookie that weighs in at about 500 calories. If fruit won't do the trick, try a Popsicle brand 15-calorie frozen treat. Craving chocolate? A fudge Popsicle is just 40 calories. * http://blogs.realhealthmag.com/kimberlygarrison/2007/07/slim_down_for_summer_here_are_1.html http://blogs.realhealthmag.com/kimberlygarrison/2007/07/slim_down_for_summer_here_are_1.html Wed, 18 Jul 2007 19:08:38 -0500 Now that spring has almost officially sprung have you stayed true to your health and wellness resolutions? Have you stuck to your workout program, continued eating a healthy diet, and made those long over due doctor appointments? If you are like most Americans you have probably fallen off of the proverbial wagon by now. If that is the case, then I suggest that you dust yourself off and get back on the horse because your life depends on it. We all know the health benefits of regular exercise, yet low physical activity is a major global health problem. Did you know there are approximately 2 million deaths every year due to physical inactivity, according to the World Health Organization (WHO)? Did you also know that a sedentary lifestyle is one of the ten leading causes of death, disease, and disability worldwide? In fact, it is estimated that only a mere fifteen percent of the world population bothers to exercise at all, and ironically, those that do exercise rarely exercise effectively for optimum health. Are you living and exercising at your optimal level? If optimal health is your goal, then make the decision today to give yourself the best odds by eating healthy and exercising daily. Forget the “quick-fixes” be it surgery, crash or fad diets. In the end, it is best to follow the advise, of 91-year old, Jack LaLanne, the father of American Fitness, who says, ”You’ve got to exercise VIG-OR-ROUSLY! Exercise is King and Nutrition is Queen! - Life is an athletic event and you must train for it.” http://blogs.realhealthmag.com/kimberlygarrison/2007/03/get_fit_for_life.html http://blogs.realhealthmag.com/kimberlygarrison/2007/03/get_fit_for_life.html Thu, 15 Mar 2007 20:02:56 -0500