Hhealthy's Blog

12 Days of Healthy Holidays!

hhealthy — Sat, 17 Dec 2011 21:24:56 +0000

By Angela M. Collier

ACE Certified Personal Trainer, BS Human Foods and Nutrition

The holidays bring in friends, family, memories, warm blankets and unfortunately some unwanted pounds. Let’s hold on to our loved ones but not those extra pounds this holiday season! Here are some tips to help you enjoy the holiday season and enjoy keeping your waistline in tact!

Focus on making healthy food choices every day leading up to Christmas Day! Practice discipline and maintain your healthy eating habits!
Kick up your fitness routine a bit to ward off those extra cookies that you had at the office party! You can add a day of physical fitness, increase the intensity or duration of your workout or even try a new activity such as kickboxing, Cross Fit, or Zumba!
At parties practice the “Plate Method.” This means make ½ of your plate dedicated to a vegetable, ¼ of your plate dedicated to lean protein or beans and ¼ of the plate dedicated to a healthy carbohydrate!
Don’t let the holiday hustle and bustle stress you out! Try yoga to help you de-stress!
If you have some holiday parties to hit up, don’t hang out by the food bar, instead mix and mingle on the dance floor or away from the food bar!
Just a rule of thumb…each little appetizer at holiday parties can add up to be 50 calories each (sometimes more)! Nibble wisely!
Never show up to a party hungry! Our eyes can be bigger than our tummies! Before you leave, have a small low-fat snack with some protein before you walk out the door! Some ideas can be yogurt with some sliced apples, sliced turkey with Swiss cheese, or trail mix!
Make a goal during the holidays to not add any pounds. Realistically you may not lose weight in this season, but make sure you are not adding pounds either! Enjoy the season within reason!
If you are hosting a party, try to have various activities that are not centered on food! Have fun games such as Taboo or Pictionary to get people moving and focused on the game!
Don’t let people bully you into eating their prized dessert or whatever it is! If you don’t want it, you don’t have to eat it! Just politely decline!
Try to eat lean cuts of meat such as turkey, load up on fresh vegetables, and practice portion control for those favorite sides such as cornbread dressing and mac-n-cheese! Here is my trick! If I want mac-n-cheese and cornbread dressing, I aim to get about ¼ cup of each. That way I stay within my recommended portion of carbohydrate, which is ½ cup.
Remember that Jesus is the real reason for the season! Not the food and the presents! Focus on spending quality time with the family and creating those special memories!

Happy Holidays!

Nutrition for Wound Healing Basics

hhealthy — Thu, 01 Dec 2011 17:46:33 +0000

By Angela M. Collier

Certified Personal Trainer, BS Human Foods and Nutrition

Wound healing can be a process that lasts from days to weeks to months to years. Malnutrition or having some nutritional deficiencies can negatively impact and prolong the healing process. Wound healing is broken up in to inflammatory, proliferative and maturation. During these processes, high energy requirements are demanded in the building of new cells. Nutrition for healing can help you assure that you are moving forward in your healing process, not backwards.

Proteins, which produces collagen, plays the most important role in wound healing. Lymphocytes, leukocytes, phagocytes, monocytes and macrophages; all immune system cells are composed highly of proteins that are required to initiate a healthy inflammatory response. Amino acids, the building blocks of proteins, are also important in wound healing. Methonine and cysteine are involved in the creation of connective tissue and collagen. Argenine, especially with its rapid turnover, is known to improve immune function, and has a major influence of proliferation of collagen.

Fatty acids, important components of cell membranes and promotes inflammatory healing process. Omega 3 fatty acids have been found to improve wound healing. Great sources of omega 3 fatty acids are salmon, walnuts and flaxseeds.

Vitamin C, is required for the creation of collagen. Vitamin C is also important for improving immune function and is also required for cell creation as well as plays an important role in the inflammatory phase of wound healing. Some examples of vitamin C rich foods include citrus fruits, juices, strawberries, tomatoes, sweet peppers (especially red), broccoli, cantaloupe and cauliflower.

Zinc, is a co-factor for many enzymatic processes and is involved in the creation of DNA, RNA and proteins. Zinc is also required for the proliferative phase of wound healing. It is recommended to supplement zinc, if there is a known deficiency. Some examples of foods high in zinc are beef, peanuts, white beans, kidney beans, milk based products, chickpeas, fortified foods, wheat germ and pumpkin seeds.

Iron also is a co-factor for enzymatic processes in the creation of collagen. Iron deficiency can negatively impact and prolong wound healing. Iron can come in heme and non-heme iron. Heme iron has a very high bioavailability which means its absorbed very well, however non heme iron is not absorbed as readily and requires some help from Vitamin C to improve its bioavailability. Iron is also part of hemoglobin which is needed for oxygen transport to regenerate wound tissue. Examples of foods heme-iron foods include beef, chicken, fish, liver and chicken. Non-heme iron foods, include foods that contain vitamin C such as oranges and tomatoes. Combining a non-heme iron food with a vitamin C rich foods helps to increase the absorption of non-heme iron.

10 simple ways to improve your nutrition of wound healing

Strawberry and Orange Protein Smoothie
Stir fry vegetables with quinoa, tofu or chicken breast or salmon
Baked Salmon with Side salad full with a variety of vegetables and served with 1 tbsp of oil and vinegar vinaigrette
Yogurt with a citrus fruit
Chicken or Turkey and Chili
Egg omelet with 1 cup of orange juice and 1 slice of whole wheat bread (toasted)
½ cup rolled oats, 1 ounce of walnuts, 1 cup of fresh sliced strawberries
Baked potato with salsa and kidney beans or left over chicken/turkey chili
1 ounce of walnuts with 1 citrus fruit
Yogurt with ground flaxseeds and sliced strawberries

Nutrition is not just for weight loss, but for healthy living and healthy healing. To learn about more about nutritional deficiencies and meal plans, visit www.eatright.org to find your local registered dietician.

Reference:

Eberlein T, Kellner M, Rahbarnia A, Sobokta L, Wild T. (2010). Basics in Nutrition and Wound Healing. Nutrition. 26, 862-886.

wound healing nutrition

hhealthy — Thu, 01 Dec 2011 17:45:51 +0000

Workplace Nutrition Presentation

hhealthy — Mon, 14 Nov 2011 02:41:35 +0000

Click on the presentation below, “Nutrition in the Workplace,” to learn healthy habits apply to your day to day in order to improve nutritional choices at the workplace.

Workplace Nutrition-PDF

Whey Protein May Help with Fat Loss

hhealthy — Mon, 14 Nov 2011 02:33:40 +0000

By Angela Collier
ACE Certified Personal Trainer

Ladies, grab some dumbbells and your protein shaker because protein diets high in whey protein may help with fat loss, increasing and building lean muscle mass. In the International Journal of Sports Nutrition and Exercise Metabolism, evidence suggests that higher protein diets that include whey isolate protein may offer some benefits in promoting fat loss. Whey protein has been deemed the “gold standard” when it comes to high quality proteins and is naturally a complete protein found in cow’s milk.. During an intense 10 week strength training program, 1.5 grams (per kilogram of body weight) whey isolate protein provided greater gains in strength, lean body mass and decrease in fat loss compared to only supplementing with casein. If you are trying to lose weight, yet maintain lean muscle mass, try upping your protein intake a bit. Don’t forget that if you are increasing your intake in one area, then intake should decrease in another if you are aiming to maintain your weight. Increasing whey protein in your diet can be easy. Try implementing two 8-ounces glasses of skim milk a day, or 1 cup of low fat or fat free yogurt, or 1 ounce of low fat cheese. Try having a protein shake made with skim milk or low fat yogurt and a whey protein supplement as a meal replacement any time of the day or for a post workout snack. Try this easy low fat and healthy protein shake.
1/2 cup Pineapple, Raw
1/2 medium Banana
2 oz Whey Isolate Protein Powder
2 tbsp Ground Flaxseed
1/2 cup Skim Milk
1 cup Spinach

Combine all ingredients and blend for 60 seconds. Pour into an 8 ounce glass. One serving: 218 calories, 4 grams of fat (Saturated Fat < 1 gram, 22 grams of carbohydrate (fiber 6 grams, sugar 12 grams) and 11 grams of protein

Contact the American Dietetic Association to find a registered dietician in your area to learn appropriate intakes. www.eatright.org
Reference: Carey, M.F., Cribb, P.J., Hayes, A., Williams, A.D. (2006). The Effect of Whey Isolate and Resistance Training on Strength, Body Composition and Plasma Glutamine. International Journal of Sport Nutrition and ExerciseMetabolism. 16, 494-509.

More Dairy for Fat Loss?

hhealthy — Mon, 14 Nov 2011 02:29:18 +0000

By Angela M. Collier, Certified Personal Trainer
Ladies, there may be a good reason to grab an extra cup of low fat chocolate milk. The “Got Milk” folks with the Dairy Council have been preaching the importance of increasing milk in daily nutrition for years, finally we are listening.
A recent study in Nutrition and Metabolism suggests that an increase in dairy compared to low dairy intake could result in fat loss. It seems that dietary calcium plays a role in energy metabolism to increase the breakdown of fat.
Dairy has gotten a bit of a bad reputation with the idea of dairy foods being high in fat. Dairy tends to be typically low in the American diet, but is the main source of calcium. So put down the ice cream, and pick up a cup of cold milk.
The USDA recommends that men and women drink 3 cups of low fat or fat free milk each day, and the recommended dietary intake for calcium is 1300 milligrams per day. A cup would constitute 8 ounces in 1 serving which contains 300 milligrams of calcium per serving. There are many sources of dairy that won’t compromise your waist line. Try smoothies made with low fat or skim milk, low fat or fat free chocolate milk, sugar free pudding made with skim milk, frozen yogurt, low fat cheeses such as Swiss or mozzarella cheese or cottage cheese. There are other products on the market that are fortified with calcium if you are lactose intolerant such as calcium fortified orange juice. Other non-dairy sources can come from soy milk, sardines with the bones and dark leafy vegetables. Taking a calcium supplement may also be an option. Here is a simple smoothie recipe to try to increase dairy and calcium that can be made for anytime of the day.
• 8 ounces of fat free or low fat vanilla yogurt
• 8 ounces of calcium fortified orange juice
• ½ cup sliced strawberries
• 1 cup of ice
Place all ingredients in a blender and blend until completely smooth
Nutrition Information: 233 calories, 1 gram fat, 49 grams carbohydrate, 11 grams protein
Combining a well rounded healthy diet that includes not only your recommended amount of dairy, but also whole grains, fruits, vegetables and lean protein sources in addition to moderate exercise activity at least 3 days a week will get you on the right road towards your weight loss goals. You’re not going to get very far with your goals without changing other lifestyle related factors such as total caloric intake, reducing consumption of other high fat foods, and other sugary drinks such as sodas. Visit www.eatright.org to find a registered dietician in your area for more information and personalized nutrition plans.

Resources
Baily BW, Donnelly JE, Mayo MS, Morgan-Hanusa D, Richards J, Smith BK, Sun X, Sullivan DK, Van Walleghen E, Washburn RA, Zemel MB. Effects of Dietary Calcium on Weight Maintenance. Nutrition and Metabolism. 2008; 5(28): 1-13.
Banard ND, Lanou AJ. Dairy and Weight Loss Hypothesis: An Evaluation of the Clinical Trials. Nutrition in Clinical Care. 2008; 66(5): 272-279.
United States Department of Agriculture. Appendix E – 3.6 Milk Group and Alternatives: Food Pattern Modeling Analysis. Pgs 1-28

Pumpkin Spice Muffins – No sugar added

hhealthy — Tue, 18 Oct 2011 15:21:59 +0000

The recipe for the Pumpkin Spice Muffins is exactly the same, but instead of sugar I used my old banana’s, pureed them and substituted that instead of sugar. The muffins came out beautifully! These are full of nutrition such as providing fiber, protein, an even sneaks in a few fruit servings! This can be a great on the go breakfast! Or enjoy as a snack!

Angie’s Pumpkin Spice Muffin – No Sugar Added and Low Fat

Pumpkin Spice Muffins

hhealthy — Tue, 18 Oct 2011 13:58:46 +0000

It’s been a while I have posted but I am back! I am starting with that has been my favorite breakfast for the past week or so! My pumpkin spice muffins. These babies are full of the warm flavors of fall, its low fat, contains a moderate amount of protein! I love being able to grab these and run out the door! I usually have my muffin with a low fat vanilla latte (recipe coming soon)! I love this combo! I have attached the recipe and nutrition information! Enjoy making these for yourself and your family!

Pumpkin Spice Muffins

Click to view slideshow.

Angie’s Vacation Workout

hhealthy — Thu, 07 Jul 2011 06:04:46 +0000

This workout is a works all muscles of the body. The focus of the workout is high-rep with low to moderate weight with completing 15 to 20 repititions. Complete the circuit 2-3 times with little to no rest between exercises. Recover for about 1 minute after the completion of the first circuit.

When you have completed 2-3 circuits, do 20-30 minutes of HIIT cardio intervals via elliptical, bike, or treadmill.

Protocol: 30 seconds minutes “legs on fire” (going as fast as you can go) then a 1 to 2 minute recovery at a slower pace for 2 minutes. Repeat this for the duration of 20-30 minutes.

The Vacation Workout

Vertical Squat Jump

vertical jump with arms
(Click on image to view this exercise…)

Squat with Shoulder Press

dumbbell squat and shoulder press with overhand grip
(Click on image to view this exercise…)

Bent Over Dumbell Row

dumbbell row with neutral grip
(Click on image to view this exercise…)

Reverse Lunge

backward dumbbell lunge
(Click on image to view this exercise…)

Alternating Chest Press

alternating dumbbell chest press on stability ball with overhand grip
(Click on image to view this exercise…)

Dumbell Pullovers on Stability Ball

dumbbell pullover on stability ball
(Click on image to view this exercise…)

Cardio for 1 minute – Run in place, jump rope, jump lunges, jumping jacks, boxing, or kicks are a few suggestions.

Bicycle

bicycle
(Click on image to view this exercise…)

Trunk Rotation with feet up

dumbbell trunk rotation with feet up
(Click on image to view this exercise…)

Repeat 2-3 times, then 20-30 minutes of HIIT cardio

Living Holystically Healthy

hhealthy — Wed, 01 Jun 2011 21:08:26 +0000

What does it take to live a “holystically healthy” lifestyle? I tell you what; it’s not easy. It’s a straight and narrow road of hard work, dedication, will power, self-discipline and the mindset that you are doing this for your health, well-being, for your family, for your friends and most importantly to live an abundant, joyful life with a low risk of disease and lifestyle related illness. As I started my weight loss journey over 12 years ago, I started off wanting to change my life. It was more than just weight loss for me. I wanted to feel good about myself, I wanted to stop shopping at Lane Bryant, I wanted to be able to stand up without my knee’s hurting, and I wanted to really feel good about myself. The changes that occurred on the inside and outside of me didn’t happen overnight. In fact, my healthy lifestyle continues to advance and evolve, as it should. Here are some tips to help you along your journey!
Don’t get distracted! There are over a million diet books, diets, and pills out there promising a quick and rapid weight loss. I have used these tactics before, but they only left me feeling jittery, starving and eating more in one sitting, and the quick weight loss came with an even quicker weight gain. Research shows that a slow and progressive weight loss increases your likelihood of keeping the weight off.
Think only positive thoughts! I believe in feeding into my mind, positive thoughts. I believe that when we listen to music, watch television, or have conversations, they should be positive. That means listening to music that inspires you, reading material that educates you and lifts you up and makes you a better person, and having positive people who support you and your goals in your lives. It is a skill and a mind set to learn to be content in whatever situation you are in. I remember, one of the points in the “Fish Philosophy,” that says, “choose your attitude.” We have a choice each day, with each moment, with each person we deal with to choose how we react. We can choose to respond in a negative unhealthy way, or respond in a positive healthy way.
Embrace the “lifestyle” mindset. Most people look at living healthy, as in weight loss only, and it’s not just that. I think that with only focusing on weight loss and how you will look can be very defeating. I think it’s more important to focus on developing a healthy lifestyle, so that you can enjoy your life better, not just focusing on what the scale says. Focus on the small accomplishments you have made to make your life better, such as choosing healthy foods, cooking healthy foods, or doing 10 pushups in a row, or running a few minutes consecutively in a row. Any step to living a healthy lifestyle is a major step, but the key is being consistent, and making living healthy truly part of your life and a better looking body just happens to be a by-product of healthy living!
Make a goal to practice eating foods of the earth. Healthy eating is a major part of the living a healthy lifestyle battle. I often use the example, “would you leave trash in your church?” The answer is usually “of course not!” Think of your body, as the church, or better yet, your temple, which your body is your temple. One of our duties in life is to take care of our bodies. Being mindful of what we put into our bodies. The ultimate goal is to eat foods that are grown directly from the ground and from the natural resources we have been given. Today, life is about convenience, and convenience has made us lazy. It’s time to get back to the basics.
You can do anything! One of my favorite verses is Philippians 4:13, “I can do all things through Christ that gives me strength.” Whether you are talking about choosing healthy foods, resisting temptation to order the greasy burger and fries instead of the nutrient dense salad, dealing with cravings, developing consistent exercise habits, running your first 5k or 10k or marathon or triathlon, doing yoga or cooking; you can make the change. Whatever the challenge is, approach the challenge with victory instead of fear! Fear suffocates your confidence, and we were not given the spirit of fear, but a spirit of power, of love and self discipline (2 Timothy 1:7).
Exercise your discipline…and faith. When you are at Starbucks and all you want is coffee, but those scrumptious pastries are looking at you, whispering your name, that’s when you have to exercise discipline. Or when you have had the worst day at work, and you’re exhausted, you want to skip your workout and pick up “something easy,” on the way home is when you have to exercise your discipline. We all know what to do, and the importance of exercise and healthy eating, but we allow circumstances, to dictate our actions. Exercise your discipline instead and remind yourself, the reason why you are setting out to make these healthy goals. When you feel that all this healthy eating and exercising is for the birds is when you have to exercise your faith. You must have faith and believe that the physical changes will come, as the Word says, “Faith without works is dead.”
Remember, you can do anything!