It's almost a new year and time to replace healthier foods for the cookies, candies and calorie laden food of the holidays. I'll miss you my sugary friends, but my jeans would like to fit the way they are supposed to.
I love me some good ol' chinese/asian food, but it isn't always the healthiest of foods out there. Some dishes look healthy (with all those veggies,) but when one looks at how they are prepared, it's a different story.
Take for instance the classic, Chicken Chow Mein. I've done a little research and it turns out a typical dish of Chicken Chow Mein comes in around 700 calories, 820 if you add the crispy noodles that come on the side...and who doesn't add those crunchy little guys? And not to mention add 50+ grams of fat to that dish! Kung Pao Chicken comes in at a whopping 1400 calories... and House Fried Rice, you guessed it, even worse at 1500 calories! There are lower calorie versions out there, but typically the portions are quite little. P.F Changs version of Chicken Chow Mein is 267 per serving, BUT one dish is over 800 calories and who really eats just one serving?
Alright, on to the good part. Thanks to Hungry Girl...an awesome gal who comes up with lower calorie versions of real people's favorite foods, great tips and awesome suggestions...there is a much healthier and absolutely delicious version of Lo Mein. Trust me, I'm eating some right now. Check her site out at www.hungry-girl.com
I've switched her original recipe up just a little, here it is...
Low Mein Healthy Style...
Mix together and set aside:
1/4 cup low sodium soy suace
1 Tbsp. cornstarch
2 tsp. chicken bouillon
1/2 cup hot water
In another bowl, drain and rinse 1 entire package of Shirataki Angel Hair Noodles. Pat very dry with paper towels. (I find them at Safeway near the tofu and veggies.) Microwave them for one minute and pat dry again. I like mine cut into smaller pieces; scissors work well. Set aside.
In a medium to high heat in a large pan or wok, cook the following until hot (5-7 minutes):
1/4 cup sliced green onions
3/4 cup mushrooms
1/4 broccoli
1 entire package bean sprouts (in water)
1 large package of frozen stir fry vegetables
After veggies are hot, add sauce and cook another 2-4 minutes, until sauce is thickened and veggies are hot. Then add the Shirataki noodles, mix and heat through. Serve hot.
Nutritional information: for 1/2 the recipe which is a HUGE serving! Really huge...
Calories: 152 calories
Fat: 1.25 fat grams
Sugars: 5 grams
Carbs: 27.5 (mostly fibrous carbs)
Protein: 5 grams
Now to make this a real meal deal, add 8 ounces of uncooked chicken breast a few minutes before the veggies. Make sure the chicken is cooked through. Continue on with the rest of the steps.
There are 2 servings...per serving (4 ounces), add 110 calories, 2.5 grams fat, and 23 grams of protein.
Here's to healthier Chinese food and better fitting jeans!
Monday, December 28, 2009
Thursday, December 3, 2009
HIIT it hard and fast...
It's December. And for me and mine that means less time with more to do. It seems as though every hour of every day is filled to the brim with things to do, people to see and places to be. And it also means less time to get that much-needed workout in.
But you know you've got to get it in. You know you will feel better, be more alert and focused and life will go significantly more smoothly. But when to get that workout in? Maybe you have less time to devote to it and more times than not, end up foregoing the workout altogether.
Well, don't wait for January to make time! There's ways around this problem.
It's called HIIT. High Intensity Interval Training. And it can be very effective. As a matter of fact, a friend complained to me several months ago about reaching a "plateau" in her weight loss. I suggested she try some HIIT training and she complied. Last weekend she told me she had finally got her pre-pregnancy skinny jeans on after a few weeks of HIIT. She told me she cut her workouts by half the time and still managed to drop fat; she was sold for life.
HIIT sounds complicated, but it really isn't. You just have to have the mind set you're going to do it. It consists of really working your tush off for a brief interval of time and then slowing down to let your heart rate come down. You can preform HIIT on a bike, on an elliptical, or sidewalk, but my favorite is on the treadmill. Now HIIT will be different for each individual, as each person has his or her own current level of fitness.
Start off by stretching and at least 5-8 minutes of warming up, say on a treadmill. After warming up, increase the speed significantly, so that you are really working hard for a period of 20-30 seconds. (The first few times, 15 seconds might be a bit more realistic, but the point is to make it challenging.) You can also use the incline on the treadmill to make your high intensity intervals harder, it's really a matter of preference. After 20-30 seconds, bring that speed (and or incline) down to a point where you can catch your breath. Stay there for 30-40 seconds.
It's easiest for me to break down the intervals into one minute increments. So, I work my patootie off for 20 seconds, then bring it down to a quick walk for 40 seconds...then repeat. I repeat this 15-20 times, followed by a period of cool-down and I'm done with my cardio. That's it. Instead of drudging along for 45-50 minutes at a jog, I have decreased my actual cardio time down to 15-20 minutes....less than half the time.
The key is to really work hard for that 20-30 seconds...really hard. For example, I sprint at a 10.0 at a 3% incline for 20-30 seconds. When that 20 seconds hits, I'm super tired and my heart is beating very fast...around 190 beats per minute. (Everyone will be different.)
HIIT works both the aerobic and anaerobic systems. I won't go into how the anaerobic system uses energy in the muscles to fuel the effort, oxygen debt and lactic acid mumbo-jumbo. But I will tell you it can be very effective...especially if you have little time to devote to a workout.
So give it a try. You'll probably be surprised at how good you will feel afterwards. Your lungs will feel sooooo good and conditioned. And it will take you half the time of a normal cardio workout...squeeze it in to your schedule and you won't have to wait for January.
But you know you've got to get it in. You know you will feel better, be more alert and focused and life will go significantly more smoothly. But when to get that workout in? Maybe you have less time to devote to it and more times than not, end up foregoing the workout altogether.
Well, don't wait for January to make time! There's ways around this problem.
It's called HIIT. High Intensity Interval Training. And it can be very effective. As a matter of fact, a friend complained to me several months ago about reaching a "plateau" in her weight loss. I suggested she try some HIIT training and she complied. Last weekend she told me she had finally got her pre-pregnancy skinny jeans on after a few weeks of HIIT. She told me she cut her workouts by half the time and still managed to drop fat; she was sold for life.
HIIT sounds complicated, but it really isn't. You just have to have the mind set you're going to do it. It consists of really working your tush off for a brief interval of time and then slowing down to let your heart rate come down. You can preform HIIT on a bike, on an elliptical, or sidewalk, but my favorite is on the treadmill. Now HIIT will be different for each individual, as each person has his or her own current level of fitness.
Start off by stretching and at least 5-8 minutes of warming up, say on a treadmill. After warming up, increase the speed significantly, so that you are really working hard for a period of 20-30 seconds. (The first few times, 15 seconds might be a bit more realistic, but the point is to make it challenging.) You can also use the incline on the treadmill to make your high intensity intervals harder, it's really a matter of preference. After 20-30 seconds, bring that speed (and or incline) down to a point where you can catch your breath. Stay there for 30-40 seconds.
It's easiest for me to break down the intervals into one minute increments. So, I work my patootie off for 20 seconds, then bring it down to a quick walk for 40 seconds...then repeat. I repeat this 15-20 times, followed by a period of cool-down and I'm done with my cardio. That's it. Instead of drudging along for 45-50 minutes at a jog, I have decreased my actual cardio time down to 15-20 minutes....less than half the time.
The key is to really work hard for that 20-30 seconds...really hard. For example, I sprint at a 10.0 at a 3% incline for 20-30 seconds. When that 20 seconds hits, I'm super tired and my heart is beating very fast...around 190 beats per minute. (Everyone will be different.)
HIIT works both the aerobic and anaerobic systems. I won't go into how the anaerobic system uses energy in the muscles to fuel the effort, oxygen debt and lactic acid mumbo-jumbo. But I will tell you it can be very effective...especially if you have little time to devote to a workout.
So give it a try. You'll probably be surprised at how good you will feel afterwards. Your lungs will feel sooooo good and conditioned. And it will take you half the time of a normal cardio workout...squeeze it in to your schedule and you won't have to wait for January.
Tuesday, December 1, 2009
The SBUX Drink Habit
Although, I know a few of you are nervous to discover the true calorie amounts of your favorite daily drink ritual at the SBUX, I think it's time for the truth. No more hiding behind the beautiful, season-changing cups, it's time to face the facts. Yikes, that sounds so harsh. And yet, ignorance is not always bliss when it comes to your waistline.
In line, awaiting my cup of caffeine addiction, I over hear what others order. Often, I hear patrons ordering Mochas. This time of year, they are ordering Peppermint White Chocolate Mochas and similar drinks. Yummy, the chocolately, minty, frothy milk spiked espresso with indulgent whipped cream and sprinkles that glimmer and dance in the perfect lighting is almost too good to be true. But do you know what it costs you? A Grande Peppermint White Chocolate Mocha comes in at 520 calories, 18 grams of fat, 77 carbs, and 74 grams of sugar! That is not my idea of a mini-meal! I am so sorry to have to break it to you. I really am.
But the story hasn't ended. You can still enjoy your Christmas and holiday beverages without the guilt, or at least not as much guilt. Instead, one could order a Tall (yes, a tall, you don't really need a Grande...and it's less expensive) Peppermint Mocha (you won't really miss the white-chocolate part) with non-fat milk and no whip. Yes, it doesn't sound as sexy, BUT it does come in at 220 calories, 2 grams of fat, 46 carbs, and 40 grams of sugar. Just a few changes and it saves you 300 calories! 300 calories; I had to repeat myself in case you didn't catch my enthusiasm.
If you just made that one change and say you ordered that drink 3 times a week, you would save yourself 46,800 calories a year. That is over 13 pounds of fat!
For those of you who think that is still too many calories to waist on a drink, you could order a drink more modest in calories, for example, a tall-skinny latte. (There's a reason why the people who order it are usually skinny! kidding...) A tall skinny vanilla latte equates to just 90 calories, 0 fat, 14 carbs, 12 grams of sugars. You can order the skinny in vanilla, caramel and a few other choice flavors.
But if the skinny doesn't cut it for you, there are ways to make your favorite drink lower in calories.
~Order a smaller size...try a tall versus a grande. It's cheaper too!
~Order your drink with non-fat milk.
~Substitute sugar filled syrups with sugar free versions.
~Order your drink without whipped cream.
~If you really miss the idea of having whipped cream, try ordering your drink extra foamy. Not quite the same, but still frothy and yummy.
~And if you're really there for the caffeine, (and I am not advocating extra caffeine to your diet) you can order an extra shot to your drink. It takes some of the space of the milk which in turn, lowers the calorie amount.
~And if you are really there for just the caffeine (I won't tell...) ordering a Grande coffee is just 5 calories and contains 330 mgs. of caffeine. Most "foofy" (I love that made-up word) drinks have a lot less caffeine. (The tall skinny latte only has 75 mgs.)
~Spice up plain coffee by adding a splash (a splash, not half the cup) of non-fat milk, some splenda and cinnamon. This is by far, the cheapest way to go too...added bonus!
And remember, it's all about...wait for it.... moderation. Try ordering your drink with a few of the above tips. Give it a try a few times. Making healthier choices sometimes requires a little extra time for change and adjustment. But if you can stick it out, your wallet and waistline just might thank you.
In line, awaiting my cup of caffeine addiction, I over hear what others order. Often, I hear patrons ordering Mochas. This time of year, they are ordering Peppermint White Chocolate Mochas and similar drinks. Yummy, the chocolately, minty, frothy milk spiked espresso with indulgent whipped cream and sprinkles that glimmer and dance in the perfect lighting is almost too good to be true. But do you know what it costs you? A Grande Peppermint White Chocolate Mocha comes in at 520 calories, 18 grams of fat, 77 carbs, and 74 grams of sugar! That is not my idea of a mini-meal! I am so sorry to have to break it to you. I really am.
But the story hasn't ended. You can still enjoy your Christmas and holiday beverages without the guilt, or at least not as much guilt. Instead, one could order a Tall (yes, a tall, you don't really need a Grande...and it's less expensive) Peppermint Mocha (you won't really miss the white-chocolate part) with non-fat milk and no whip. Yes, it doesn't sound as sexy, BUT it does come in at 220 calories, 2 grams of fat, 46 carbs, and 40 grams of sugar. Just a few changes and it saves you 300 calories! 300 calories; I had to repeat myself in case you didn't catch my enthusiasm.
If you just made that one change and say you ordered that drink 3 times a week, you would save yourself 46,800 calories a year. That is over 13 pounds of fat!
For those of you who think that is still too many calories to waist on a drink, you could order a drink more modest in calories, for example, a tall-skinny latte. (There's a reason why the people who order it are usually skinny! kidding...) A tall skinny vanilla latte equates to just 90 calories, 0 fat, 14 carbs, 12 grams of sugars. You can order the skinny in vanilla, caramel and a few other choice flavors.
But if the skinny doesn't cut it for you, there are ways to make your favorite drink lower in calories.
~Order a smaller size...try a tall versus a grande. It's cheaper too!
~Order your drink with non-fat milk.
~Substitute sugar filled syrups with sugar free versions.
~Order your drink without whipped cream.
~If you really miss the idea of having whipped cream, try ordering your drink extra foamy. Not quite the same, but still frothy and yummy.
~And if you're really there for the caffeine, (and I am not advocating extra caffeine to your diet) you can order an extra shot to your drink. It takes some of the space of the milk which in turn, lowers the calorie amount.
~And if you are really there for just the caffeine (I won't tell...) ordering a Grande coffee is just 5 calories and contains 330 mgs. of caffeine. Most "foofy" (I love that made-up word) drinks have a lot less caffeine. (The tall skinny latte only has 75 mgs.)
~Spice up plain coffee by adding a splash (a splash, not half the cup) of non-fat milk, some splenda and cinnamon. This is by far, the cheapest way to go too...added bonus!
And remember, it's all about...wait for it.... moderation. Try ordering your drink with a few of the above tips. Give it a try a few times. Making healthier choices sometimes requires a little extra time for change and adjustment. But if you can stick it out, your wallet and waistline just might thank you.
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