Archive for October, 2009

Set yourself up for success. Having the right food choices on hand makes all the difference when it comes to establishing more healthy eating habits. The first thing for you to do is clear your pantry of things like chips, crackers, cookies even pretzels. While you may think some of these are healthy choices there are better options. Even whole wheat products still contain enough processed flours to send your blood sugar soaring and that means your metabolism will take a nose dive.

The absolute best snacks can be found in the produce isle. So stock up on fruits and vegetables instead because they are packed with vital nutrients and are notably short on calories. Take Asian Pears, for instance.  How can something so sweet and delicious only have 50 calories? Pair your pear with some cheese for a sweet and savory snack you can enjoy in seconds. Here we have a lovely afternoon snack. 140 calories, 6 g protein, 5 g fat, 9 g natural sugar and 4 g fiber .

Like you body, fruits and vegetables are made mostly of water along with a perfect combination of vitamins straight from the earth, natural sugars and fiber, leaving you feeling full and satisfied. Furthermore, the natural sugars breakdown more slowly in your body so you are less likely to experience a spike in your blood sugar levels. You will have more sustained energy and a higher metabolism throughout the day.

PREPARATION TIP:  Use a melon baller to quickly remove the core from fruits like pears and apples.  It’s fast and makes for a more attractive presentation of the fruit.

Many top athletes with the best footwork in the world train using a jump rope. Why is that and what sets them apart? The reason so many athletes train with the jump rope is because it physically conditions your body to be quick and explosive off the ground. Jumping rope can also train your mind to control your footwork in a very precise way that allows your body to generate extremely rapid movement. However, this mental conditioning will not happen unless you know how to practice it. The mental conditioning has to do with the specific way athletes use their jump rope.

There are three things you are probably not aware of about jumping rope that helps boxers and soccer players and other athletes achieve amazing foot speed. Those things are rhythm, counting and foot patterns. Counting out various foot patterns while jumping creates a rhythm. The foot patterns require you to move from one foot to the other at different intervals and in different directions. While practicing these patterns the sound your feet and the rope make hitting the ground takes on a syncopated quality.

A unique feature of jumping rope in this way is that it combines two of the highest forms of human performances; sports and music. In music, you practice a pattern until it goes from awkward and difficult to natural and effortless. This can also be done with a jump rope. Work on different foot patterns, left, left, right, right. Jump twice between turns or jump once. Lunge forward, lunge back, switch feet, one footed, move to the left, move to the right, heel –toe, high knees etc. See what you can come up with. You will literally stumble upon new foot pattern all the time. It is challenging and fun.

Just like practicing music, you will be working on some pattern for a while, maybe 1-2 minutes then you mess up mostly because of either mental or physical fatigue. Take a breather for a minute then start back again. Do that for 20-30 minutes every other day and you will find your footwork and speed improving rapidly. You will also experience the fringe benefit of weight loss and you might even learn a new dance step or two. Not bad for a $10 kid’s toy.

Most people are catching on to the idea that a healthier diet should include much less processed grains and starchy foods, but that presents a problem. What are we supposed to eat for dinner if we can’t have mash potatoes or a side of rice with our grilled chicken? Having a solid list of “go to” side items makes healthy meal preparation much easier. With that in mind, you must master this salad recipe.

This is the classic mixed green salad with balsamic vinaigrette and it is a very versatile salad. It’s just as good with a steak or burger as it is with a breakfast quiche. It’s the perfect quick and easy side to all meals. This salad can also be used as a base for an entrée salad, just add chopped fruits, nuts, vegetables, a little gorgonzola and dinner is served.

Ready to serve mixed baby greens are available at all grocery stores. One bag of greens easily makes 4 serving. Put a piece of paper towel in the bag before you store unused green in the fridge. This way the leaves will stay crisp for at least a week if not longer. Grab a big ol’ handful and put it in a large bowl. Drizzle with some olive oil, a couple glugs. Give it a long spin of the pepper grinder and a sprinkle of kosher salt. Mix a little then add one or two glugs of balsamic vinegar, the darker kind. It’s thicker and sweeter and looks like dark red wine in the bottle. Mix once more and that’s it. It’s a classic fresh salad to round out any meal. The peppery mixed greens and balsamic vinegar gives this salad a flavor that is refreshing and full of palate cleansing goodness.