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If you have ever suffered from sciatica, or lower lumbar problems, you understand the excruciating, sometimes immobilizing pain associated with flare-ups. Often recognizable by an acute pain in your derrière that also radiates down into the lower leg, sciatica can cause muscle weakness, tingling, numbness, and of course, wicked pain. According to the American Association of Neurological Surgeons, more than 65 million Americans that suffer from lower-back pain, such as sciatica, will have a recurrence of the pain within one year. (American Assoc. of Neurological Surgeons, 2000.) Therefore, see......
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Kind of reads like a magazine cover, doesn't it? In all seriousness though, there really are some simple steps that will help you achieve a weight loss goal...but you can't do just one and kinda do the other two, or only kinda do all three. Do all three, keep you eye on the ball, and you'll hit a home run. Ready? Here we go... Your Plan 1. Record your food intake daily. Include in your diet a variety of fruits and vegetables at 6-9 servings daily; 2-3 servings of lean protein; 3 servings of dairy; and quality oils. Why? Keeping track of what you eat for a few weeks (I'm not talking forever peo......
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[caption id="" align="alignleft" width="179" caption="these are "soft" weighted fitness balls"] [/caption] Some recent research shows that crunches, the old standby for ab exercises, only targets 3 of the abdominal muscles. Yet there are muscles that surround the entire core, acting as a girdle to support your spine, increase power and speed, improve stability, and oh yes, give you that six-pack look. Six-pack abs aside, you need a strong core… A strong core is your center of power. Powerhouse. Like a rocket ready to take off on a moments notice. Okay, you get the idea. When your c......
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Actually, the question went more like this: "I hate to run. It is hard. Did I already say that I hate it? Yet, you talk about running so much. Why?" There was more, but for the sake of this post, let's just say that this reader's negative feelings about running ran deep (no pun intended). Why am I so hip on running? Well, for one thing, it is hard. I like things that are hard to do. Second, it is "me" time, and often the only time I have for finishing a thought. Four kids...enough said. And finally, (and let's face it, this is important stuff) few physical activities burn as many calories per ......
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Maybe you've been on a workout train for some time, diligently going to the gym and happily taking your dose of cardio and weight training, maybe even a few classes too just to challenge yourself. Perhaps you've been on this train, per se, for years, then all of a sudden, you're okay with missing a workout, then two. The idea of going to the gym or out the door for a jog becomes a chore, when it was once something you enjoyed. Have you been there? Are you there now? If so, read on... I think I can help. True, I am a trainer, but at heart, I'm really a fitness buff and have been since college. ......
Feb

24

OatmealLooking for something different to try for breakfast? I just dug up this old recipe…Vanilla Spice Oatmeal! It is delicious, and if you want, you could make a larger batch to save and reheat the next morning too :) .

Vanilla Spice Oatmeal

Ingredients

  • 3 1/2 cups water
  • 1/4 teaspoon salt, optional*
  • 2 cups old-fashioned oats (or, try steel-cut oats for a heartier oat. I like Bob’s Red Mill steel cut oats)
  • 1/2 cup raisins, dates, or figs
  • 1/2 cup walnuts, coarsely chopped (pecans are good too)
  • 1/4 teaspoon vanilla extract
  • Pinch nutmeg
  • 2 tablespoons dark brown sugar, plus more, to taste
  • 1 cup lowfat milk, divided (can substitute soy, coconut, or almond milk)
  • 1/8 teaspoon ground cinnamon

Directions

In a medium saucepan, bring the water and salt to a boil, then stir in the oats and raisins.  Reduce heat to simmer, stirring occasionally, uncovered, for 3-5 minutes (a bit longer for steel cut oats).

When the oats are cooked, remove from heat and stir in the vanilla and nutmeg. Add the brown sugar and serve in bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Serves 4.

Feb

24

fruitsveggiesSnacks are super important. Just as you shouldn’t skip a meal, you shouldn’t skip snacks either. Eating a morning and afternoon snack will help keep blood sugar levels in check, give you needed energy throughout the day, and boosts metabolism. Here are a few ideas for healthy snacks that you can make ahead and have on hand.

Hummus with Sliced Veggies

This Middle Eastern chickpea spread has protein, fiber and good-for-you unsaturated fats. Eat it with carrots, bell peppers and broccoli and you will also be getting great nutrients, like beta-carotene and vitamin C.  Two tablespoons of plain hummus has 50 calories and 3 grams of fat, so measure out two to three tablespoons rather than opening the entire container and eating from that.

Portion: 3 tablespoons of plain hummus plus 1 cup of sliced veggies
Total calories: 120 calories, 7 grams protein

Trail Mix

Almonds, cashews, walnuts, peanuts or pecans have healthy fats, fiber and protein. Making your own trail mix is super easy.  Portion out a handful of nuts and mix in two tablespoons of dried fruit like raisins, cranberries or apricots. To keep the calorie count down, choose nuts that are dry roasted or raw. For a change of pace, throw in whole-wheat pretzels or some of your favorite cereal (I’ve been on a Puffins kick lately). Packing your trail mix in plastic bags or containers makes it easy to grab and go. If you find yourself plowing through your snack mix, try using shelled nuts that will take longer to eat.

Portion: 15 nuts plus 2 tablespoons of dried fruit
Total calories: 170 calories, 7 grams protein

GORP

Ingredients
• 1/2 ounce whole shelled (unpeeled) almonds
• 1/4 ounce unsalted dry-roasted peanuts
• 1/4 ounce dried cranberries
• 1 tablespoon chopped pitted dates
• 1 1/2 teaspoon chocolate chips
Preparation
1. Combine almonds, peanuts, cranberries, dates and chocolate chips in a small bowl.
Nutrition

Per serving: 102 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 11 g carbohydrates; 1 g added sugars; 3 g protein; 2 g fiber; 29 mg sodium; 69 mg potassium.

Nutrition Bonus: Potassium, magnesium, fiber, vitamins E and C.

1 Carbohydrate Serving
Exchanges: 1 fruit, 1 fat

Feb

16

healthybreakfast

Too busy to cook elaborate gourmet recipes? I am too, but I love to cook. If you are a mom, your schedule is probably like mine and meal prep is limited to 30 minutes or less. A busy schedule means dinners have to be simple, and of course, healthy too. To satisfy my love for gourmet cooking, yet work within a tight dinnertime schedule, I enlist the help of my favorite recipe websites. I hope you’ll love their simple, healthy recipes as much as I do!

My Healthy Recipe Website Picks…

Food Fit
Cooking Light
Organic Valley
Healthy Eating Made Easy
Low Fat Lifestyle

Apr

21

Hello, Spring, we meet again.

The mild winter and early spring-like weather meant there were many grills all over the country that have seen a lot of action. If you are running out of recipes, here is a delicious (healthy, and low-fat as well!) chicken recipe, perfect for the grill!

Without further adieu…

Honey Lemon Chicken

Instructions
In a small bowl, blend together the following ingredients for a marinade:
– 3 Tbsp fresh lemon juice
– 1/4 cup honey
– 2 tsp  cumin
– 2 Tbsp chopped, fresh cilantro
– 1/4 cup plus 1 Tbsp Olive oil (be sure this is the good stuff.)
– pinch salt

– pinch pepper
*Marinate 4-6 chicken breasts for a 1 hour prior to cooking.

Cooking Instructions


Preheat grill to medium high and clean and oil grates. Remove chicken from marinade and discard marinade. Sprinkle both sides of chicken with salt and pepper. Grill chicken 5-7 minutes per side, or until cooked through.  Remove chicken from heat and let cool 5 minutes.

This would taste fabulous with a spinach/tomato/feta salad and a side of wild rice. :-)

Enjoy!

Nutritional Information
Per Serving: 311 Calories; 61 Calories from fat; 6.8g Fat ; 1.4g Saturated Fat, 57mg Cholestorol, 388mg Sodium, 35 g Total Carbohydrate, 2 g Dietary Fiber



Feb

18

Here’s a great deal from Six O’Clock Scramble (and really, who doesn’t want meal planning to be easier, but also healthy and inexpensive?) – Sign up for two years of the weekly meal planning service for only $64.50 (the one-year subscription is $54.50)!

If you aren’t familiar with this cool service, here’s the dish (no pun intended)…Six O’Clock Scramble sends you 5 recipes (replete with nutritional information) and a complete grocery list, all customizable according to your family’s dietary needs, etc. All recipes take 30 minutes or less to prepare (that’s quick!), and you can save your favorite recipes for future use in the online “recipe box. ” They also send a weekly newsletter with lots of tips for making daily food choices easier, healthier, and inexpensive.

You can also get a FREE report, “Snack Attack: 50 Ideas for Healthy Family Snacks,” without a subscription, so pop over and grab that regardless – it has lots of great tips.

And be sure to check out the blog – also full of great advice and delicious recipes!

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