Eating this means exercising for how long?

Eating this means exercising for how long?

Next time you go to grab a quick snack you might want to think about a healthy option like fruit or nuts instead.  Some foods just are not worth the amount of exercise that it takes to burn it off.  You don’t have to give up your favorite afternoon treat, look for a  low-calorie options like a skinny latte (120 calories) instead for example.

If you eat this food, this is how long it will take  to burn it off for the average person.

Five Guys Fries regular portion

9 oz. 620 calories

1 hour 35 minutes at

9 mph bicycling

Margarita in a pint glass

550 calories

Downhill Ski

1 hour and 15 minutes

Small movie popcorn

portion 6 cups    410 calories

Low impact aerobics  for

1 hour 15 minutes

Starbucks Latte with whipped cream

venti 20 oz  410 calories

Jogging 50 minutes

Panera Chocolate Chipper Cookie

1 cookie 3 oz. 440 calories

Brisk walk at 3.5 mph for

1 hour 30 min

Starbucks banana bread

4 oz.  490 calories

Swimming laps for

1 hour 15 minutes

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Quick Facts about Exercise

Quick Facts about Exercise

Can you lose weight in specific body parts?

There is no such thing as spot reduction. Body fat is lost from the entire body. Target training can limit the benefits of training since other muscle groups will be neglected.

Will exercising before bed help you sleep better?

Working out up to 3 hours before bed is not recommended. Working out elevates body temperature, and it may cause discomfort making it hard  to fall asleep.  Aim for 5 – 6 hours before bed time to work out and it will help you sleep better.

Does lifting weights make you bulk up?

Strength training (weight lifting) is important as we age to help prevent age related bone and muscle loss. It also decreases body fat and increases the rate that the body burns calories.

Should I drink a sport drink after working out?

For most people no,  unless you have lost lots of sodium and electrolytes through sweating. Drink water , aim for 7 to 15 ounces for every 15 minutes while exercising and then also afterwards.

Gluten Free finger Paint Recipe

Gluten Free finger Paint Recipe

Kids love to finger paint but most finger paints contain gluten. Here is a great recipe that is easy to make and inexpensive.

Here is how you make them:

1/2 cup cornstarch
3 Tbsp. sugar
1/2 tsp. salt
2 cups cold water
food coloring

Directions:

In a medium pan, mix all the ingredients together to make the finger paint. Cook over low heat 10 minutes.  Keep stirring the finger paint mixture until it is smooth and thick. After the finger paint has thickened take the pan off the stove and let the mixture cool.

After cooling, divide the finger paint into storage containers depending on how many colors you would like. Add a few drops of food coloring to each container. Stir the coloring in to the paint to determine the shade of color. You’re ready to finger paint! Cover tightly when storing.

After making this I though, I wonder how it would come out using juiced fruit and vegetables for coloring. I will experiment with replacing the water with juice and I’ll tell you what the outcome is.

Great Benefits of Safflower Oil

Safflower Oil

Safflower oil reduces the appearance of wrinkles by softening, smoothing and hydrating the skin. In dry, itchy skin conditions, such as eczema, it helps reduce inflammation and speeds healing. It can help skin conditions like, acne, scars and wrinkles.

Safflower oil is a great heart healthy unsaturated fat. It also contains Omega-6 fatty acids which help the body burn fat. These fatty acids,helps control muscle contractions, balance blood pressure, and help the immune system.

Safflower oil can also be taken as a health supplement. Studies have shown that taking a daily dosage of the oil has reduced inflammation, lowered bad cholesterol, reduced body fat, and promote muscle growth.

The oil can be used to promote healthy hair and nail growth my massaging it into the scalp and nail bed. It is also used in massage oils and lotions since it  doesn’t clog pores.

The American Diabetes Association recommends including safflower oil in your diet to lower the risk of heart disease. When using polyunsaturated and monounsaturated fats to replace saturated fats you help to lower your total cholesterol levels.  Ohio State University suggests that a bit of safflower oil in your daily diet may improve beneficial cholesterol levels, blood sugars and insulin production in those with Type 2 diabetes.

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Eat Wheat Grass?

There is so much talk about juicing and Wheat grass. Is it all that is hyped up to be? Yesterday while I was at Jamba Juice with my kids, I noticed that they will add wheat grass to your smoothie. So should we all forget the lawn mower and start eating wheat grass?

What does The Mayo Clinic think about  wheat grass?

"Wheat grass is a nutrient-rich type of young grass in the wheat family that is sold in a variety of forms as a dietary supplement. Proponents say that wheat grass has numerous health benefits, but there are no significant research studies to support wheat grass health claims."

So Gluten free people stay away from Wheat grass!

Wheat grass is generally considered safe. It may cause nausea, headaches, hives or swelling of your throat. Wheat grass is usually grown in soil or water and consumed raw, which means it could be contaminated with bacteria or mold. If you're pregnant or breastfeeding, don't use wheat grass. If you have a wheat or grass allergy, celiac disease or gluten intolerance, check with your doctor before using wheat grass. Wheat grass can have a strong grassy taste, making it difficult to tolerate.

Wheat grass does provide a concentrated amount of nutrients, including iron, calcium, magnesium, amino acids,  70  percent chlorophyll, and vitamins A, C and E. Wheat grass fans say that its rich nutrient content boosts immunity, kills harmful bacteria in your digestive system, and rids your body of waste. Some proponents tout wheat grass for cancer, anemia, diabetes, constipation, infections, skin conditions, colon cleansing, ulcerative colitis and joint pain, among other health concerns. Wheat grass may also be promoted as a good way to help meet your daily target for vegetable servings. However, there are few research studies about wheatgrass, so it's difficult to assess such health claims.

Wheat Grass juice is the closest substance to hemoglobin known and is therefore a phenomenal blood purifier and liver de-toxifier. The  body converts the chlorophyll from wheat grass into blood,it is able to do that because the structure is almost identical to human blood. Therefore, wheat grass helps to keep a natural renewal of fresh blood supply. Wheat grass may boost the hemoglobin percentage in blood, helping with the functioning of the heart, blood vessels and arteries. It contains vitamin E, which dilates capillaries, enabling blood to flow freely.

According to Columbia University's Health Internet service, wheat grass or wheat grass supplements help to neutralize body odors. Drinking wheat grass juice also reduces bad breath or halitosis. Wheat grass is good at reducing body and breath odors from tobacco, sweat, dental decay and infection.

What about barley grass or oat grass?

Do you use wheat grass, oat grass or barley grass in your smoothies? Tell me what you think.

A great Spring Sprout Chopped Salad

A great Spring salad that is light, filling and energizing

1 Sweet Potato
1 beet
1/4 cup of diced red onion
1/2 apple
Peel, and juilianned ( cut into 2 by 1/2 inch sticks) sweet potato, beet and apple. Mix all ingegients in a small bowl. Sprinkle 1 teaspoon cinnamon , 1 Tablespoon olive oil and 1 tablespoon brown sugar 1 Tablespoon garlic. Spread on to a baking pan, salt and pepper to taste and bake at 450 degrees for 12 minutes or until sweet potatoes are tender.

Salad dressing

2 Tablespoons fresh lemon juice

1 Tablespoon balsamic vinegar

1 Tablespoon raspberry vinegar

1 Tablespoon Tamari (  Reg soy sauce can be used )

1 teaspoon honey

1/4 cup  cooking oil

Add all ingredients in a small bowl and whisk

2 cups sprouts, lentil or mung or adzuki

1 heart of romaine , coarsely chopped

2 cups of mesclun, or spinach

8  pitted and chopped kalamata black olives

1 firm avocado, diced

In a small bowl toss sprouts with 1 Tablespoon of dressing let stand for 10 minutes, toss a few times.

In a large bowl , combine lettuce, olives, avocado and toss. Add the remaining dressing and toss. Put salad on a platter and top with roasted sweet potato mixture, followed by the marinated sprouts and serve.  Serves 4

Spring is sprouting

Sprouts

Sprouts have enough protein to turn a salad into a main dish.

Different types of sprouts

Alfalfa sprouts contain significant dietary sources of phytoestrogens—known to have preventive elements for cancer, heart diseases, menopausal symptoms, and osteoporosis. Alfalfa is one of the most popular sprouts.  It is a good source of vitamins A, B, C, D, E, F, and K and is rich in many minerals, also helps digestion.

Buckwheat: Makes a great salad green. High in vitamins A, B, C and D.

Brassica Sprouts: Cabbage, kale, broccoli, cauliflower, rutabaga, turnip, and mustard. Broccoli sprouts are known to have anti-cancer properties. Peppery flavor makes good taste for salad.

Clover sprouts are known as an anti-cancer herb. It have significant source of isoflavones.

Green Pea sprouts are rich in many of the B vitamins and vitamin C. Green pea sprouts make a rich addition to any green salad.

Lentil sprouts contain 26% protein, and you can eat it raw without cooking.They have a mild ground pepper flavor.

Mung bean sprouts are good source of protein, fiber, vitamin C and A, and with low calories.

Onion sprouts contain about 20% protein, and a very good source of vitamin A, C, and D.

Radish sprouts  are high in potassium and have four times more vitamin A and 29 times more vitamin C than milk and more vitamin C than pineapple. Radish sprout is the most popular variety among Japanese families due to their  have a rich flavor.

Soybean sprouts are a favorite of Japanese and are high in protein, fiber, vitamin A,B,C,E and folate.

Sunflower sprouts are rich in lecithin and vitamin D. Sunflower sprouts have the power to break fatty acids and are easy to  digest.

Wheat is high in Vitamins B, C, and E and has three times the vitamin E of dry wheat.

Most Common Ways to Eat Sprouts

 raw: Alfalfa, radish, clover, cabbage mung bean, sunflower

 cooked: Kidney beans, Pinto

 raw or cooked: Lentils, Soybeans, green peas and wheat

How to make your own sprouts

After germination (process in which a plant  emerges from a seed and begins growth.)

seeds, beans, and legumes can be sprouted. After they are drained during the final step of the germination process, place them in a container for sprouting. Leave them at room temperature for the recommended time. The seed, bean, or legume will open and a sprout will grow from it. Rinse the sprouted nuts or seeds and drain well. They can be stored in an airtight container in the refrigerator for up to 5 days.