The Pursuit of Wellness: January 2015

Friday, January 30, 2015

Weight Training Found Effective in Controlling Belly Fat

As published in the Student Nutrition Association of Kaplan Newsletter, February 2015, Volume 4, Issue 2.

There has been a lot of talk in the past few years regarding the obesity epidemic and the health risks associated with being overweight. Researchers are becoming more concerned with not just excess weight in general, but weight carried specifically in the midsection. This "belly fat" they claim is particularly detrimental to health, causing an even greater risk of metabolic syndrome, a.k.a. high blood pressure, high blood sugar, and high cholesterol putting individuals at risk of developing heart disease, adult onset diabetes, or having a stroke.

By now most of us haven got the memo that it takes more than just doing cardio to effectively burn fat and manage one’s weight. A recent study performed at Harvard’s School of Public Health has further proven that fact. This Harvard study followed over 10,000 men for a twelve year period to assess a correlation between belly fat and their physical activity habits. What they have found is that the men who regularly participated in weight-bearing exercises had lesser gains in belly fat over time compared to the men who participated in either aerobic exercise only, activities of daily living, or were sedentary. The researchers concluded that “20 minutes of weight training per day was enough to significantly curb weight loss in the midriff” (Firger, 2014).

Well that provides us with substantial evidence for men, but what about women? Supposedly, the concept still applies. A similar study, performed at the University of Pennsylvania’s Perelman School of Medicine, followed a group of women for two years who either participated in weight training or did not. They found that weight training twice a week was sufficient enough for women to prevent increases in belly fat (Carroll, 2014).

One thing all experts seem to agree on...for the greatest chance of losing weight and belly fat a combination of both aerobic activity and weight training is the best approach.

References:

Carroll, L. (2014). To lose belly fat, do this for 20 minutes a day, Harvard study says. Retrieved from www.today.com/health/weight-training-better-aerobics-belly-fat-harvard-study-1D80385612

Firger, J. (2014). The best exercise for controlling belly fat. Retrieved from http://www.cbsnews.com/news/weight-training-most-effective-for-controlling-belly-fat/

DISCLAIMER: The content on this blog, www.mind-bodypursuit.blogspot.com, represents the thoughts, ideas, and experiences of its author and should be taken as such…with a grain of salt. It is for entertainment purposes only and not intended to prevent, diagnose, or cure. Before trying any new physical activity, dietary plan, supplementation, complementary and alternative therapy, or other wellness tip please seek the guidance of a qualified professional.

Tuesday, January 27, 2015

Classic Tuna Salad made with Greek yogurt

Recently I have been talking a lot about this health and fitness challenge I've been participating in. This week our challenge is to swap out high-carb foods like breads and pasta for extra fruits and veggies in one of our meals each day.

Today I was in the mood for a tuna salad sandwich for lunch. I make mine with Greek yogurt as it's not only healthier, but it's just as creamy and delicious. Besides, I don't care for mayo anyways.

As I was making my tuna salad I remembered how my mom used to serve us tuna in lettuce cups when we were little. With the challenge in mind, I decided to ditch the bread and enjoy my tuna salad in mini lettuce wraps instead. Paired with a grapefruit and bottle of water...I had a light and satisfying lunch!

Makes: 1 generous serving

Ingredients:

1 (3 oz.) can chunk light tuna, packed in water

1 tablespoon (about 1 or 2 slices) onion, diced

1 tablespoon (about 1/2 stalk) celery, diced

2-3 spoonfuls plain Greek yogurt

Salt and pepper to taste

Directions:

Drain the tuna and place in a small bowl with the diced onion, celery, and about 2 spoonfuls of Greek yogurt to start with.

Using a fork, flake the tuna apart and mix all ingredients together. Add more yogurt if necessary depending on how dry or wet you like your salad.

Season with salt and pepper to taste. Keep refrigerated until ready to serve. Best if used within 24 hours.

Serving Suggestions:

As a sandwich on whole wheat bread.
In a pita pocket.
With melted cheese on a toasted whole wheat bagel.
In a wrap.
On a salad.
Wrapped in lettuce leaves (as pictured above).
As a filling for celery sticks, cucumber or zucchini boats.
As a dip for crackers.
By the spoon.

Friday, January 23, 2015

My Big Fat Healthy Greek Chicken Wrap

I'm reminiscing today...back to a couple of years ago when my sister-in-law and I participated in the Color Run in Philadelphia. It was one of the most fun experiences ever! Running through clouds of colored dust and getting dirty on purpose?? Count me in! Although I must say, the fun-factor does wear off when you realize you are indeed covered in dye essentially. Most of it washed right off...MOST of it...we did end up with just enough colorful stains left to spark curiosity amongst waiters and gas station attendants on our trip home that evening.

Fond memories...but what I was actually reminiscing about more is the food we ate that weekend, or at least a certain salad. See we had drove down the night before since the race started early and we live several hours away. We were staying with her brother and that evening for dinner his wife made us this amazing salad that we still talk about to this day with chopped lettuce, cucumbers, tomatoes, feta cheese and a Greek-style vinaigrette. Well I just so happen to have all the ingredients on hand and was just about to recreate it when I spotted some tortillas I bought recently and this idea came to mind. Thus the Big Fat Healthy Greek Chicken Wrap was born!

Makes: 6 wraps. **I wrote the recipe this way to give a basic guideline as to proportions, it can easily be scaled back to make four, two, or even just one!

Ingredients:
2 boneless, skinless chicken breasts
2-3 Tbsp. olive oil
juice from half a lemon
1 frozen basil cube, thawed (or 1 Tbsp. prepared pesto)
2 cups romaine lettuce
1 small tomato
1 baby seedless cucumber
1/4 of a small red onion
1 container crumbled feta cheese
6 spinach tortillas

Grill the chicken breasts and set aside. Once cool enough to handle, slice into thin strips.

Meanwhile, whisk the olive oil, lemon juice, and basil cube (or pesto) together in the bottom of a medium sized bowl.

Chop the lettuce, tomato, cucumber, and red onion and add to the bowl; tossing with the dressing.

Lay out your tortillas. Equally divide the salad, grilled chicken strips, and feta cheese amongst the tortillas, placing the toppings in the middle.

Roll the wraps up tightly "burrito-style" to avoid losing any of the yummy toppings and enjoy!

Wednesday, January 21, 2015

10 Health Tips to Get Back on Track

The other day I wrote about Healthy Weight Week and provided some tips from other sources on managing a healthy weight. Today I thought I would share some of my own personal tips that I have found to be effective in staying healthy, managing my weight, and keeping fit.

Life happens...we get sick, have a big project at work or school, or go on vacation and next thing your know your health and well-being is flying right out the window! For me it was having a baby. It's important to realize that what works for one may not for another, but these ten tips really helped me bounce back, get healthy, feel good, lose weight, and get fit again!

Tip #1: Revamp your plate. Eat small meals several times a day, about four works best for my metabolism, but experiment to see what works for you. Make them well balanced with properly portioned, nutritious foods. Feel free to enjoy an unlimited amount of fruits and vegetables.

Tip #2: Revamp your glass. Drink lots and lots of water. Make it fun by infusing some flavor along with additional health benefits into it. Try to limit soda and other sugary or highly caffeinated drinks...with the exception of coffee which can actually be good for you!

Tip #3: Keep small squares of dark chocolate on hand. It's good to indulge a little bit once in a while and dark chocolate is a healthier option. I find that when a sugar craving strikes, having one of these on hand to nibble squashes it right away.

Tip #4: Drink 2-3 cups of green tea per day. Green tea is quite popular for its many health benefits. I drink a mug first thing in the morning, one before bed at night, and sometimes I sneak one into the afternoon too. Drinking it regularly helps me feel energized both physically and mentally.

Tip #5: Find ways to be active every day. Whether it's twenty minutes of yoga, an hour at the gym, or an afternoon of hiking...every bit counts.

Tip #6: Do not allow yourself to obsess. Obsessing over things like calories or the number on the scale will only cause stress which is bad for your health! So don't do it!

Tip #7: Get a good night's sleep. Learn tips for sleeping well here.

Tip #8: Take a multivitamin. Or if possible get a nutritional analysis to determine exactly which nutrients you need and try adjusting your diet to get them naturally, right from the source!

Tip #9: Buy a new outfit. One that fits well now and you feel good in. This can provide that little boost in confidence. When we feel good about ourselves we are more motivated to take care of ourselves.

Tip #10: Get some fresh air. No matter what the weather is...stepping outside for even just a few breaths of fresh air can be incredibly revitalizing for the mind, body, and soul.