I always keep all natural, unsweetened applesauce on hand for baking. You can use it in place of oil to reduce calories and eliminate fat in a recipe. You simply substitute the same amount of applesauce for oil.
A half cup of applesauce contains just 50 calories and 0g fat. Just a small tablespoon of oil contains 120 calories and 14g fat. That means a half cup of oil has 960 calories and 112g fat.
You do the math! I bake with applesauce!
Friday, May 1, 2009
Thursday, April 23, 2009
Jillian Michaels
OK, anyone who has heard of The Biggest Loser knows who Jillian Michaels is. She has been called TV's toughest trainer. She is in your face intense and doesn't care if she makes you cry.
Well, I decided to try out one of her new workout videos. It is called "Banish Fat, Boost Metabolism". Let me tell you, if you want a challenge, this is the workout for you (Melissa....). It is tough and you want to die as you work through the 7 circuits, but by the time you finish, you feel so energized and good. You have that adrenalin flowing and you really have accomplished something.
So, even though it is intense, I have just ordered another one of her videos and can't wait to try it! :)
Well, I decided to try out one of her new workout videos. It is called "Banish Fat, Boost Metabolism". Let me tell you, if you want a challenge, this is the workout for you (Melissa....). It is tough and you want to die as you work through the 7 circuits, but by the time you finish, you feel so energized and good. You have that adrenalin flowing and you really have accomplished something.
So, even though it is intense, I have just ordered another one of her videos and can't wait to try it! :)
Tuesday, April 7, 2009
SELF magazine
I realize it has been forever since I have posted.... sorry!
I would like to recommend the magazine SELF. I have read many different fitness magazines, and SELF continues to be my favorite. They have great recipes, helpful information, and motivating stories. My favorite thing about SELF is its credibility.
When I was in college we learned about how magazines skew information in their articles to play toward the advertisements. Advertisements = money and that is what companies are after. For this reason, some magazine articles will feature an item, food, nutrient, etc. and talk about how great it is. A few pages later, surprise surprise, there is an ad for a product containing whatever it was mentioned in the article. After reading about it and seeing the ad you think, hey, I should buy this!
I have not seen this to be the case with SELF. While they may have ads that contain things mentioned in articles, the information is not skewed and is well backed up. SELF often cites references from scientific journals. These are the same scientific journals that I used in my undergrad research, so I know the information is legit.
In addition to being a great magazine, self.com is a great tool available to anyone. This website had food logs, workout logs, tips, recipes, articles, videos, and much more. You have free access to the entire website.
Another thing SELF offers is a workout DVD collection. The trainers on these DVDs are great and I enjoy doing them!
If you are looking for a fitness magazine, do yourself a favor and try SELF!
I would like to recommend the magazine SELF. I have read many different fitness magazines, and SELF continues to be my favorite. They have great recipes, helpful information, and motivating stories. My favorite thing about SELF is its credibility.
When I was in college we learned about how magazines skew information in their articles to play toward the advertisements. Advertisements = money and that is what companies are after. For this reason, some magazine articles will feature an item, food, nutrient, etc. and talk about how great it is. A few pages later, surprise surprise, there is an ad for a product containing whatever it was mentioned in the article. After reading about it and seeing the ad you think, hey, I should buy this!
I have not seen this to be the case with SELF. While they may have ads that contain things mentioned in articles, the information is not skewed and is well backed up. SELF often cites references from scientific journals. These are the same scientific journals that I used in my undergrad research, so I know the information is legit.
In addition to being a great magazine, self.com is a great tool available to anyone. This website had food logs, workout logs, tips, recipes, articles, videos, and much more. You have free access to the entire website.
Another thing SELF offers is a workout DVD collection. The trainers on these DVDs are great and I enjoy doing them!
If you are looking for a fitness magazine, do yourself a favor and try SELF!
Saturday, February 7, 2009
Get Nutrition Facts for Your Own Recipes!
I found an amazing website. It is called http://www.nutritiondata.com This website allows you to enter in a recipe that you have and it will calculate all the nutritional information for your recipe. It is free to join and it will save all your recipes for you. They also include many recipes for you to try, as well as other tools for good nutrition. I highly recommend that you try it out. It is AWESOME!
Sunday, January 25, 2009
My New Favorite Breakfast
Yogurt Crunch
1/2 C low-fat vanilla yogurt
1 Tbs sugar-free jam
1/2 C Fiber One original cereal
Mix it all together and enjoy! YUM!
1/2 C low-fat vanilla yogurt
1 Tbs sugar-free jam
1/2 C Fiber One original cereal
Mix it all together and enjoy! YUM!
Monday, January 12, 2009
More for Abs from SELF
Here is another excerpt that I got from SELF. I have tried them all and they are great! Enjoy!
Plank poseBalance on toes and forearms (or palms) for up to a minute, pulling belly button to spine and keeping back straight.
Standing bicycleStand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Straighten left leg as you lift right leg, knee bent, thigh parallel to floor. Keeping knee lifted and steady, twist torso toward right. Return to start. Repeat on other side for one rep. Do 10 reps.
Side winderStand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Lift right leg to side, knee bent, thigh parallel to floor. Keeping knee lifted, bend torso to right side, bringing elbow and knee toward each other. Do 10 reps; switch sides; repeat.
SeesawStand with feet shoulder-width apart, knees slightly bent, hands on hips. Lift right leg, knee bent, thigh parallel to floor with foot flexed. Straighten right leg, pressing heel toward floor, as you lean torso backward. Return to knee lift position and repeat five times. Switch sides and repeat.
Forward bendStand with feet hip-width apart, knees slightly bent, arms overhead with palms facing in. Lift right leg, knee bent, thigh parallel to floor. Keeping knee lifted and arms raised, bring torso and knee toward each other as close as you can. Return to start; switch sides and repeat for one rep. Do 10 reps.
Plank poseBalance on toes and forearms (or palms) for up to a minute, pulling belly button to spine and keeping back straight.
Standing bicycleStand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Straighten left leg as you lift right leg, knee bent, thigh parallel to floor. Keeping knee lifted and steady, twist torso toward right. Return to start. Repeat on other side for one rep. Do 10 reps.
Side winderStand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Lift right leg to side, knee bent, thigh parallel to floor. Keeping knee lifted, bend torso to right side, bringing elbow and knee toward each other. Do 10 reps; switch sides; repeat.
SeesawStand with feet shoulder-width apart, knees slightly bent, hands on hips. Lift right leg, knee bent, thigh parallel to floor with foot flexed. Straighten right leg, pressing heel toward floor, as you lean torso backward. Return to knee lift position and repeat five times. Switch sides and repeat.
Forward bendStand with feet hip-width apart, knees slightly bent, arms overhead with palms facing in. Lift right leg, knee bent, thigh parallel to floor. Keeping knee lifted and arms raised, bring torso and knee toward each other as close as you can. Return to start; switch sides and repeat for one rep. Do 10 reps.
Saturday, January 10, 2009
Teriyaki Stir-Fry
Another great way to load up on veggies at dinner time is with stir-fry. Rather than the usual plain soy sauce flavor that accompanies most stir fry, I prefer teriyaki.
Ingredients:
Chicken
Veggies (I like to use broccoli, carrots, and onion)
ginger
sesame seeds
olive oil
teriyaki sauce
I start by cooking the chicken in a small amount of olive oil (about 1 Tbs) in a large skillet. When the chicken is done, I sprinkle it with ground ginger and sesame seeds. Next, I add all my veggies (cut to whatever size you want them). When the veggies are about the tenderness that I like, I drizzle teriyaki sauce over the whole thing. I stir it all up and let it cook about 2 more min before I serve it. I prefer to serve it without rice because it saves calories, plus I get full on the veggies, but if you prefer rice, brown rice is the healthiest choice.
Ingredients:
Chicken
Veggies (I like to use broccoli, carrots, and onion)
ginger
sesame seeds
olive oil
teriyaki sauce
I start by cooking the chicken in a small amount of olive oil (about 1 Tbs) in a large skillet. When the chicken is done, I sprinkle it with ground ginger and sesame seeds. Next, I add all my veggies (cut to whatever size you want them). When the veggies are about the tenderness that I like, I drizzle teriyaki sauce over the whole thing. I stir it all up and let it cook about 2 more min before I serve it. I prefer to serve it without rice because it saves calories, plus I get full on the veggies, but if you prefer rice, brown rice is the healthiest choice.
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