In 2007, 23.6 million children and adults were diagnosed with diabetes. That's 7.8% of the U.S. population. People with diabetes are at risk for high blood pressure, heart disease and many other health complications. We did some research and found some of the tastiest foods that are heart healthy and great for the whole family.
Meat and Cheese Subs
1 14 1/2-ounce (435 g) loaf of Italian or Parisian style crusty bread, sliced in half lengthwise with soft inside discarded leaving 3/4-inch (1.9 cm) shell intact
6 ounces (180 g) roasted turkey breast, shaved thin
6 ounces (180 g) low salt, low fat ham, shaved thin
4 ounces (120 g) skim milk Swiss cheese, sliced thin
1 large firm ripe tomato, 1/2 pound (240 g), thinly sliced
1/2 cucumber, 4 ounces (120 g) peeled and thinly sliced
2 cups (110 g) shredded iceberg lettuce
Line the bottom half of the bread with turkey, ham, and cheese. Top with tomato and cucumber slices. Spread the lettuce over the top.
Top with the second bread half and tightly wrap in plastic wrap or aluminum foil. Chill for at least 2 hours or overnight.
When ready to serve, slice off and discard the bread ends. Cut the remaining sub into 6 portions.
Quick Lemon Bread
1 cup Granulated SugarLike
1/2 cup ButterLike Baking Butter, softened
1/2 cup large egg whites, lightly beaten
1 1/2 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup skim milk
1 1/2 teaspoon grated lemon peel
Lemon Glaze:
1/3 cup Granulated SugarLike
4 1/2 tablespoons fresh lemon juice
In a large bowl, mix SugarLike, ButterLike, and egg whites until smooth. Add remaining muffin ingredients and mix until flour is incorporated into batter. Pour batter into a vegetable sprayed and floured 5- X 9-inch loaf pan.
Bake in a 350°F oven 45 to 50 minutes, until a toothpick inserted in center comes out clean.
As soon as bread is done, prepare glaze. Leaving loaf in pan, use a long slender skewer to poke numerous holes all the way to bottom of loaf.
In a small pan, combine SugarLike and lemon juice. Cook over medium heat, stirring constantly until SugarLike is dissolved. Remove from heat. Slowly drizzle over top of loaf so that glaze soaks into bread. Let bread cool in pan on rack for 15 minutes, then turn out onto rack to cool completely.
More ideas next week? We think so! Look for Part Two
Monday, May 10, 2010
www.mapmyrun.com
Tired of wearing those bulky pedometers or driving up and down your running path to figure out the distance you ran? Well, there's a website for that! It's called mapmyrun.com. The website has tons of applications to use, but the main one of course, mapping your run. Click on Map New Run from the homepage and it allows you to pin point on a map where you started your run, walk, or jog, and see how far it was to the end. The website also has a database of all of the upcoming racing events and the information on how to join them! Want more? The Premium membership gives free training plans, discounts on events and gear, and much more! Check it out to get started running today!
Tuesday, April 27, 2010
Spring Into Shape this Summer
This May we will be launching our next X Team Training Class Challenge.
This challenge is inspired by the P90X Program and follows the same exact workout as seen on television. However, it has a special Upward Motion Twist to is.
We have added a comprehensive nutritional program to it, so that you stay accountable to. This will help give you the personalized guidance that is not found on the take home program.
Also, we added our very own 10 Week Health and Fitness Results Manual. This manual will give you the education behind nutrition, cardio vascular exercise, resistance training, and lifestyle goals.
The next program begins in May,
If You want to Spring into Shape this Summer and P90X your Workouts
please contact us at 505.268.1231 or email us at
info@upwardmotionpt.com.
http://www.upwardmotionpt.com
Hurry, cause deadline to register ends 5.1.10
This challenge is inspired by the P90X Program and follows the same exact workout as seen on television. However, it has a special Upward Motion Twist to is.
We have added a comprehensive nutritional program to it, so that you stay accountable to. This will help give you the personalized guidance that is not found on the take home program.
Also, we added our very own 10 Week Health and Fitness Results Manual. This manual will give you the education behind nutrition, cardio vascular exercise, resistance training, and lifestyle goals.
The next program begins in May,
If You want to Spring into Shape this Summer and P90X your Workouts
please contact us at 505.268.1231 or email us at
info@upwardmotionpt.com.
http://www.upwardmotionpt.com
Hurry, cause deadline to register ends 5.1.10
Healthy Fun Foods for Kids Part Two
Last week we featured some healthy recipes that were sure to please your kiddos. Here's part two of the article!
4. Egg Flower Toast
(Sunny Side Up Please!)
Ingredients:
1 piece whole wheat bread
1 large egg
(You may need a flower shaped cookie cutter if you don't think you can cut a flower yourself)
Directions:
1. Toast the bread lightly. Cut flower shape out of toast. Cut an approximately 2 inch circle out of center. Keep center handy!
2. Break egg in bowl. Melt 2 teaspoons in skillet over medium heat.
3. Place flower shape toast in skillet and pour egg into center. Cook egg about 1 1/2 minutes or until set, turn and continue cooking until your kiddo likes it.
4. Transfer egg and toast, still together, to plate. Get the circle cut out earlier and cut to look like leaves. Arrange on plate. OR serve with apple slices instead of bread!
Enjoy!!
http://www.upwardmotionpt.com
4. Egg Flower Toast
(Sunny Side Up Please!)
Ingredients:
1 piece whole wheat bread
1 large egg
(You may need a flower shaped cookie cutter if you don't think you can cut a flower yourself)
Directions:
1. Toast the bread lightly. Cut flower shape out of toast. Cut an approximately 2 inch circle out of center. Keep center handy!
2. Break egg in bowl. Melt 2 teaspoons in skillet over medium heat.
3. Place flower shape toast in skillet and pour egg into center. Cook egg about 1 1/2 minutes or until set, turn and continue cooking until your kiddo likes it.
4. Transfer egg and toast, still together, to plate. Get the circle cut out earlier and cut to look like leaves. Arrange on plate. OR serve with apple slices instead of bread!
Enjoy!!
http://www.upwardmotionpt.com
Thursday, April 22, 2010
Healthy Fun Foods for Kids
We feature a lot of recipes in this e-mail for all the
adults, but what if you're a healthy parent and want healthy kids too? Here's some classic and modern snack and meal ideas sure to keep your little ones healthy and happy!
1. Fruit Salad with Cinnamon Crackers
(No more chips and salsa!)
Round up your kids favorite fruits and favorite cinnamon cracker. Cut up fruit and mix up in bowl. Serve with cinnamon crackers.
2. Zucchini Muffins
(Chocolate what??)
Ingredients:
1 1/2 c. shredded zucchini (about 2 small)
2 c. whole-grain pancake or biscuit mix
1 tsp. cinnamon
1 teaspoon allspice
2 eggs
3/4 c. brown sugar
1/4 c. unsweetened applesauce
2 tsp. fresh lemon juice
Directions:
1. Preheat oven to 375 degrees.
2. Line muffin pan with muffin cups.
3. Wash zucchini and chop off ends. Shred 1 1/2 cups with large holes of grater.
4. Wrap shredded zucchini in paper towels and squeeze to remove water.
5. In a large bowl, mix pancake mix with spices.
6. In an separate bowl, whisk together eggs, brown sugar, applesauce and lemon juice.
7. Fold the egg-sugar mix and zucchini into the pancake-spice mix. Do not overmix.
8. Fill each muffin cup 2/3 full with batter. Bake 10-15 minutes or until golden brown.
9. Cool before serving!
Makes about a dozen muffins!
3. Ants on a Log
(Classic and fun)
Prepare fresh celery stalks by washing and cutting off white tips. Slice in half and spread with peanut butter. Hand off the raisins to your hungry kid and let them put the ants (raisins) on wherever they want!
Be sure to watch for the second part of this article next week!
http://www.upwardmotionpt.com
adults, but what if you're a healthy parent and want healthy kids too? Here's some classic and modern snack and meal ideas sure to keep your little ones healthy and happy!
1. Fruit Salad with Cinnamon Crackers
(No more chips and salsa!)
Round up your kids favorite fruits and favorite cinnamon cracker. Cut up fruit and mix up in bowl. Serve with cinnamon crackers.
2. Zucchini Muffins
(Chocolate what??)
Ingredients:
1 1/2 c. shredded zucchini (about 2 small)
2 c. whole-grain pancake or biscuit mix
1 tsp. cinnamon
1 teaspoon allspice
2 eggs
3/4 c. brown sugar
1/4 c. unsweetened applesauce
2 tsp. fresh lemon juice
Directions:
1. Preheat oven to 375 degrees.
2. Line muffin pan with muffin cups.
3. Wash zucchini and chop off ends. Shred 1 1/2 cups with large holes of grater.
4. Wrap shredded zucchini in paper towels and squeeze to remove water.
5. In a large bowl, mix pancake mix with spices.
6. In an separate bowl, whisk together eggs, brown sugar, applesauce and lemon juice.
7. Fold the egg-sugar mix and zucchini into the pancake-spice mix. Do not overmix.
8. Fill each muffin cup 2/3 full with batter. Bake 10-15 minutes or until golden brown.
9. Cool before serving!
Makes about a dozen muffins!
3. Ants on a Log
(Classic and fun)
Prepare fresh celery stalks by washing and cutting off white tips. Slice in half and spread with peanut butter. Hand off the raisins to your hungry kid and let them put the ants (raisins) on wherever they want!
Be sure to watch for the second part of this article next week!
http://www.upwardmotionpt.com
Tuesday, April 13, 2010
Over Coming Excuses
Overcoming Excuses
Starting and sticking to an exercise or nutrition program takes a lot of discipline. One of the most common excuses that I hear all the time is “I don’t have enough time.” A perceived lack of time is one of the most common excuses for not starting or for quitting an exercise program. But it really does not wash. We have clients who manage large businesses, clients with 6-8 children and clients who seem to do it all. How do they do it? They make health and fitness a priority in their life. When life gets rough, exercise is usually the first thing to go when, in fact, it should be the last. Exercise is the glue to mental sanity when life becomes chaotic, and you truly have to believe, know, and adopt this concept in order for exercise to be a part of your life.
Research, in fact, shows that people who exercise are more productive at whatever they are doing. Translation: You will be able to do more when you are in good shape. As for believing exercise is a huge time commitment, even 10-30 minutes a day, if done consistently, can result in health benefits.
Make an appointment with yourself, just as you would for your doctor or dentist or a meeting with your boss. That way, when someone asks if you can meet at 5 o'clock, you can honestly say, "Sorry, I've got an appointment. How about at 4:00?" Scheduling fitness into your life is why personal trainers have become so popular. Now you are accountable to your trainer as well as yourself.
For more ways on how you can fit exercise into your life go to http://www.upwardmotionpt.com a FREE Comprehensive Online Fitness Evaluation
This tip was brought to you by Luis Alvidrez is an expert personal trainer and owner of Upward Motion Personal Training.
Starting and sticking to an exercise or nutrition program takes a lot of discipline. One of the most common excuses that I hear all the time is “I don’t have enough time.” A perceived lack of time is one of the most common excuses for not starting or for quitting an exercise program. But it really does not wash. We have clients who manage large businesses, clients with 6-8 children and clients who seem to do it all. How do they do it? They make health and fitness a priority in their life. When life gets rough, exercise is usually the first thing to go when, in fact, it should be the last. Exercise is the glue to mental sanity when life becomes chaotic, and you truly have to believe, know, and adopt this concept in order for exercise to be a part of your life.
Research, in fact, shows that people who exercise are more productive at whatever they are doing. Translation: You will be able to do more when you are in good shape. As for believing exercise is a huge time commitment, even 10-30 minutes a day, if done consistently, can result in health benefits.
Make an appointment with yourself, just as you would for your doctor or dentist or a meeting with your boss. That way, when someone asks if you can meet at 5 o'clock, you can honestly say, "Sorry, I've got an appointment. How about at 4:00?" Scheduling fitness into your life is why personal trainers have become so popular. Now you are accountable to your trainer as well as yourself.
For more ways on how you can fit exercise into your life go to http://www.upwardmotionpt.com a FREE Comprehensive Online Fitness Evaluation
This tip was brought to you by Luis Alvidrez is an expert personal trainer and owner of Upward Motion Personal Training.
Monday, April 5, 2010
Healthy Snacking!
If you're trying to follow a diet, strict or otherwise, the usual suggestion is 5 small meals a day. The first few weeks went great, but now you're getting bored and running out of ideas, so we gathered up 10 of our favorite concoctions just for you!
1. A quater of an avocado spread (ditch the mayo!!) on a slice of whole wheat bread topped with three hard boiled egg whites. For a little extra seasoning, sprinkle with Redmonds season salt. Toast the bread if you have a toaster handy!
2. A classic, but favorite, apples and peanut butter. Healthier? Top those apple slices with almond butter (we use Sunflower Market brand).
3. Grab a slice of your favorite white cheese such as Muenster or provolone, low fat turkey lunch meat, and a large piece of lettuce. Lay flat and roll it up. Great for on the go!
4. Almonds are a fantastic source of energy and raisins are a delicious texture contrast. So grab a handful of both for a quick and easy snack.
5. If you're at the gas station eye balling those mouth watering candy bars that you know you can't have, go to the next isle over and grab a Cliff Bar instead. They have tons of flavors like the Double Chocolate Brownie!
6. Protein is essential and cottage cheese has a lot of it! If you're not a big fan of going solo with it, add your favorite fruit to a half cup of cottage cheese. Some of our favorites are oranges, peaches and strawberries!
7. Tuna spread on whole wheat crackers. Top with some oval sliced pickles for a little zest!
8. Humus and celery (or any other veggies) is a great way to substitute chips and dip at parties or for an on the go snack. Sunflower Market has many different flavors of humus for you to choose from!
9. Lara Bars are another convenient substitute for candy bars. Pick them up just about anywhere in the protein bar section! Oh yeah, and they're specially made for women!!
10. Fresh fruit smoothies with non-fat yogurt are a wonderful substitute for those elusive ice cream cravings. Want them for breakfast but don't have much time? Prepare everything the night before and then just throw it in the blender on the way out the door! Yum!
If you have any other ideas, please send them our way! info@upwardmotionpt.com
Happy Snacking!
Visit www.upwardmotionpt.com for your FREE personal training session!
1. A quater of an avocado spread (ditch the mayo!!) on a slice of whole wheat bread topped with three hard boiled egg whites. For a little extra seasoning, sprinkle with Redmonds season salt. Toast the bread if you have a toaster handy!
2. A classic, but favorite, apples and peanut butter. Healthier? Top those apple slices with almond butter (we use Sunflower Market brand).
3. Grab a slice of your favorite white cheese such as Muenster or provolone, low fat turkey lunch meat, and a large piece of lettuce. Lay flat and roll it up. Great for on the go!
4. Almonds are a fantastic source of energy and raisins are a delicious texture contrast. So grab a handful of both for a quick and easy snack.
5. If you're at the gas station eye balling those mouth watering candy bars that you know you can't have, go to the next isle over and grab a Cliff Bar instead. They have tons of flavors like the Double Chocolate Brownie!
6. Protein is essential and cottage cheese has a lot of it! If you're not a big fan of going solo with it, add your favorite fruit to a half cup of cottage cheese. Some of our favorites are oranges, peaches and strawberries!
7. Tuna spread on whole wheat crackers. Top with some oval sliced pickles for a little zest!
8. Humus and celery (or any other veggies) is a great way to substitute chips and dip at parties or for an on the go snack. Sunflower Market has many different flavors of humus for you to choose from!
9. Lara Bars are another convenient substitute for candy bars. Pick them up just about anywhere in the protein bar section! Oh yeah, and they're specially made for women!!
10. Fresh fruit smoothies with non-fat yogurt are a wonderful substitute for those elusive ice cream cravings. Want them for breakfast but don't have much time? Prepare everything the night before and then just throw it in the blender on the way out the door! Yum!
If you have any other ideas, please send them our way! info@upwardmotionpt.com
Happy Snacking!
Visit www.upwardmotionpt.com for your FREE personal training session!
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