All You Can Feed On

9 Great Activities For Weight Loss & Healthy Lifestyles

There’s no getting around the fact that if you have a healthy lifestyle or are working to lose weight safely and permanently, you need to eat healthy food and get plenty of exercise.

Exercising burns calories and builds muscle, which is essential for increasing your metabolism so that you can burn even more calories and lose more weight.

So by dusting off those workout clothes and picking just one of these nine great activities for weight loss you can get started today on your path to a slimmer, healthier you.

 

1. Walking

Walking is an ideal exercise for weight loss: It doesn’t require any equipment, other than a decent pair of walking shoes, and you don’t need a gym membership to do it. It’s a low-impact exercise, which means it won’t blow out your knees or cause other stress injuries that can leave you on the sidelines for weeks or even months.

For those with certain health issues, including obesity and heart disease, walking is an effective, low-intensity weight-loss activity that can lead to better overall health, as well as better mental wellbeing.

Depending on how much you weigh, walking at a pace of four miles per hour will burn between 5 and 8 calories every minute, or between 225 and 360 calories for a 45-minute walk. At this pace, walking 45 minutes a day most days, you can lose up to a pound a week without changing any other habits.

 

2. Kettlebell

Kettlebells are cast iron balls fitted with a single handle. Unlike traditional handheld weights, the weight of the kettlebell isn’t evenly distributed, which means that your body has to work to stabilize you and counterbalance the weight of the ball.

Kettlebells provide for a hard-core workout that not only burns up to 400 calories in a mere 20 minutes, but also strengthens your core, improves balance and posture and targets all of the major muscle groups, as well as the stabilizing muscles.

Because kettlebell exercises involve the whole body, a kettlebell workout will rev up your metabolism to help your body burn fat faster, and it’ll get your heart pumping so that you get an aerobic workout as well. In fact, 20-minute kettlebell workout is similar to a six-mile run in terms of cardiovascular benefits and calories burned.

 

3. Swimming

Vigorous swimming can burn anywhere from 400 to 700 calories an hour. All types of swimming are effective for helping you shed pounds, from a front crawl to a breast stroke or even the dog paddle.

Swimming is a highly effective exercise for weight loss and toning. It’s one of the lowest-impact exercises out there, and it strengthens, tones and conditions your whole body.

It’s particularly ideal for women in their last trimester of pregnancy and individuals who battle with arthritis, obesity, and musculoskeletal conditions.

It’s also great for those who suffer from exercise-induced asthma, because the warm, moist air around the water helps keep the airways clear.

Many athletes use the pool as a cross-training tool, as well as to stay fit while rehabilitating an injury. When you’re neck-deep in water, your body is only bearing ten percent of its weight, and yet the water provides 12 times the resistance of air, making it ideal for strengthening and toning your muscles.

 

4. Cycling

 

Bicycling is another low-impact, high-rewards activity for losing weight.

 Cycling can burn anywhere from 372 to over 1,100 calories per hour, depending on your weight, your speed and the terrain you’re biking across.

Unlike running, cycling is easy on the joints, and even the most out-of-shape beginner can hop on a bicycle and ride several miles without feeling like they’ve just been through the wringer.

Outdoor cycling is best, because the varied terrain enables you to get a well-rounded workout that includes strengthening your lower body and getting a good cardiovascular workout.

If you live within biking distance of your job, cycling to work can stimulate endorphins and boost your metabolism for the day, as well as save you money on gas.

If outdoor cycling is difficult or dangerous in your area, consider spinning.

Offered at most gyms, this group cycling activity is one of the lowest-impact classes offered, and yet it’s one of the most effective for burning calories and revving up your metabolism.

 

5. Elliptical Trainer

The elliptical trainer at home or at the gym enables you to get a low-impact, full body workout.

Easier on the joints than a treadmill, the elliptical trainer also has movable handles that enable you to get a good upper-body workout in addition to working your lower body.

Elliptical machines let you choose the intensity level, and by raising and lowering the ramp and going backwards, you can target different muscle groups in your legs, both front and back.

The average person using an elliptical trainer can burn about 600 calories per hour. The elliptical trainer mimics the action of running while eliminating impact, saving knees and other joints from wear. For those who suffer from arthritis, musculoskeletal conditions and obesity, the elliptical trainer is a great way to exercise without risking impact injuries.

When you’re using the elliptical trainer, hold on to the movable handles rather than the static ones to increase the number of calories you burn and to help tone your arms.

 

6. Running

If you’re one of the many people who love to run, you’re in luck.

Running burns about 600 calories per hour, helps build strong bones and connective tissue and gets your heart pumping at a healthy rate to help prevent heart disease, stroke and certain cancers.

The only equipment running requires is a good pair of shoes to protect your joints and, if it helps you keep the pace and maintain motivation, an iPod with your favorite tunes.

Interval training can bump up the calories you burn on your daily run. Also called speed work, interval training involves short spurts, usually between 30 seconds and two minutes, of running at top speed.

Intervals burn a large number of calories in a short amount of time, improve your resting metabolism to help you burn more calories during the day, and increase your muscle mass.

 

7. Tennis

A good game of tennis can burn up to 600 calories in an hour.

 If you’re the type who prefers to exercise with a partner, tennis is an ideal way to get active. It’s also perfect for those who don’t particularly like to exercise, but who love a good competition.

You don’t have to be a great tennis player to lose weight doing it. After all, running after the balls is still a form of exercise.

The nature of tennis makes it a great whole-body workout, and playing it can help you improve your flexibility, balance and posture, as well as let off some steam to reduce stress.

Throughout the game, especially every time you hit the ball, your arm, abdominal and leg muscles are engaged, building strength and burning calories. But that’s not all that’s engaged. Your brain gets a good workout every time you play tennis, from thinking quickly and creatively to planning ahead.

8. High intensity interval training

This is one of the most effective weight loss exercise options available.

You only need to engage in this form of exercise for about 20 minutes, three times a week, to get incredible benefits that include burning a large number of calories and ramping up your metabolism in the wake of the afterburn.

High intensity interval workouts can be done with many forms of exercise, and consist of short but intense bursts of activity followed by a lower-intensity period or a period of complete rest.

Those who are new to exercising shouldn’t perform interval training until they’ve been exercising regularly for a couple of months.

A standard interval workout for biking, swimming, running, lifting weights or even walking is 20 minutes long, but burns far more calories than 20 minutes of steady exercise.

Start out by warming up for five minutes. For the sixth minute, push yourself as hard and fast as you can. The seventh minute is all about catching your breath. Repeat the fast/slow cycle (minus the warm up) five times, and cool down for three minutes.

 

9. CrossFit

CrossFit, like high intensity training, is only suitable for individuals who have been exercising on a somewhat regular basis for a couple of months.

Originally designed to train first responders and Special Forces, CrossFit is a workout regimen that involves weight lifting, endurance exercises, plyometrics, strength and speed training and kettlebell exercise routines, among other activities.

One thing you won’t lose with CrossFit is interest. Unlike other routines that involve doing one exercise for a specified amount of time, CrossFit incorporates many activities into one intense, fat-burning workout.

It’s designed to target all of the major components of physical fitness, including endurance, flexibility, speed, power and cardiorespiratory fitness.

No two days are alike when you’re doing CrossFit. An example of a CrossFit routine is five repetitions of 20 pull-ups, 30 push-ups, 40 sit-ups and 50 squats, all performed one after the other, with a three-minute rest between repetitions.

While definitely not for the faint-of-heart, CrossFit routines are highly effective at burning calories and fat, improving physical stamina and endurance, and increasing metabolism.

 

10 Food Swaps to Lower Blood Pressue

While blood pressure raises and lowers naturally, sustained elevation — otherwise known as high blood pressure, or hypertension — can damage your heart, kidneys, and even brain.

More than 65 million Americans have the condition — caused by stress, aging, a poor diet, not enough exercise, obesity, smoking, or just plain genetics — and which can be managed in part by cutting back on sodium, according to the American Heart Association.

The recommended daily allowance of sodium is no more than 2,300 mg — about 1 teaspoon of table salt — which adds up fast. These switches — also good for those who want to maintain low blood pressure — can help you cut your salt intake without sacrificing flavor.

1. Say No to Pre-Packaged Frozen Dinners
They’re quick and easy to prepare, but many frozen meals also pack a huge sodium punch — as much as 1,800 mg in one dish, according to MSNBC.com — and many of them don’t have enough vegetables to help you meet your daily requirements. For fast meals on busy nights, freeze leftovers or try make-ahead casseroles that go from freezer to oven to table with a minimum of effort (like Emeril’s Mexican Chicken Tortilla version) to make sure you’re getting the right nutrients.

Worst case: Look for low-sodium, organic frozen meals.

 

2. Trade Salt for Spices, Vinegar, or Fruit Juice
Start by adding fresh or dried herbs and spices — like rosemary, basil, dill, oregano, hot peppers, thyme — lemon or lime juice, flavored vinegars, and garlic in place of salt in your favorite recipes.

3. Try Oil and Vinegar For Salads
Salads, sandwiches, and stir-frys are often healthier than other dinner options, but you can inadvertently add too much sodium by pouring on ketchup, mustard, soy sauce, and salad dressings. Try simple olive oil and balsamic vinegar on your greens, use fresh tomatoes on your burger, and look for low-sodium versions of other condiments — or just make sure to watch your portions (one tablespoon of regular ketchup has a whopping 160-190 mg of sodium). Some companies do the work for you, though: This spring, according to the Huffington Post, Heinz announced that it tweaked its classic ketchup recipe to cut the sodium by 15 percent in response to new FDA salt limits.

4. Trade Canned Soup, Broth, and Vegetables For Homemade
Canned goods are notoriously high in sodium — one serving can have as much as half your daily allowance — so you might be paying for the convenience. Soups and broths are easy enough to make yourself once you realize that they pretty much require two things — water and time — and you can flavor them with vegetables, herbs, and spices for low-cost meals that feed a crowd. Many companies also offer low-sodium or no-salt-added versions of popular soups, broths, and vegetables (but check the sodium levels on your frozen vegetables, too, especially if they come with seasonings or sauces: sodium often sneaks into those).

Try canning or freezing your own vegetables during the summer to eat all winter.

 

5. Avoid the Brine
Pickles, olives, sauerkraut, and just about any other vegetables that come in a brine may not feel unhealthy, but those brines were designed to preserve the food — which means there’s plenty of sodium floating around. Limit your indulgence in these foods, and try your hand at canning your own pickles from fresh cucumbers to be sure you know exactly how much salt you’re eating.

6. Cut Down on Cured Meats
Bacon, ham, salami, and other cured meats are another sodium obstacle: According to the NIH DASH eating plan, 3 ounces of lean meat, fish, or poultry contains between 30 and 90 mg of sodium, while the same amount of roasted ham contains 1,020 mg. Eat cured meats sparingly and replace them with fresh chicken, pork, fish, or even no-salt-added canned tuna. Watch out for smoked and processed versions, too — they’ll also increase your sodium levels.

7. Reach for Unsalted Popcorn Over Salty Snacks
It doesn’t take a dietitian to realize that salty snacks are higher in sodium than sweet ones — that’s something your tastebuds can probably tell you all by themselves. In a perfect world, you’d replace all those cravings for crackers, chips, and pretzels with fresh fruit slices and carrot sticks — but when you just can’t resist a snack attack, look for healthier versions, like no-salt popcorn, low-sodium crackers, or unsalted chips.

8. Substitute Whole Wheat Flour For White Flour
Choosing whole wheat pasta, rice, bread, cereal, and snacks can help lower blood pressure in several ways: You’ll be skipping a lot of processed and salted foods by default (since many of them are made with white flour), and they can help you lose weight, which lowers your risk of developing many health conditions (including high blood pressure). Make oatmeal, rice, and pasta without adding salt to the cooking water, and you could end up with as little as 5 mg of sodium per serving.

9. Say No to Buttermilk
Buttermilk has more than twice as much sodium as a cup of its less-flavorful cousin, low-fat milk, which means you could be adding a lot more than just taste to those pancakes. Stick with regular milk and natural (not processed) cheese as part of a low-sodium diet, since they also contain blood-pressure-lowering potassium.

10. Stock Up on Dark Chocolate
Okay, here’s one piece of good news: Dark chocolate doesn’t need to go on your list of foods to avoid, since some studies have shown that the flavanols it contains can help lower blood pressure by helping dilate blood vessels. As with any treat, you don’t want to eat too much of it — but in small amounts, it can have health benefits that go beyond a sugar rush.

Related articles

A List of Foods That Are Hidden Sources of Salt. You May Be Surprised.

Substitute Flavor for Salt at Every Meal

PCTG News: 5 Ways To Be Aware of What You Eat

Ditch the Canned Goods Isle

Celebrate Mother's Day With 20% Off Gift Cards!

Mother’s Day is almost here. The day to celebrate the woman who brought you into the world or to celebrate the woman who gave you children. Or both. Flowers are a lovely gift (in those instances where the recipient gets what you actually ordered) but they’re not always an original or personal gift.

You can cook. Mom will appreciate a homemade meal from you, even if you’re not all that good at it. However, if you really don’t want to be in the kitchen or you live far away, packing a picnic lunch and taking mom to the park isn't always an option.

You can shop around for a Mother's Dinner. Many restaurants offer Mother’s Day specials. You can look for deals and coupons to take mom out on her special day but it only lasts a day.

You can find easy meal options. You can scour your mom’s neighborhood for restaurants offer take out. Collect the take-out menus and put them in a binder so mom has a fast and easy reference guide for those nights when cooking isn’t on the menu. You can even add gift card for one of the restaurants if you have the cash but many restaurants that offer take out meals aren't especially healthy and Mom has to drive to pick it up.

So, what if none of those options work for you or Mom? What’s for dinner? No problem. We've got you covered! Personal Chef To Go offers a better, healthier and easier alternative to cooking, discount dinners out and take out. Why not gift Mom an entire week of healthy, fresh and chef prepared meals delivered right to her door?

Our menus and meal services are focused on healthier eating and living that fits in with any lifestyle. You can order one time only or set up Autoship service on a weekly or biweekly basis. Whether it's Couples On The Go, Lunch and Dinner, Family Favorites or just Dinner Only, we can help you create a week of fresh and delicious meals for Mom that are easy and hassle free. All she needs to do is take them out of her refrigerator, pop it the microwave and she has a healthy, fresh dinner in 3 minutes or less!

And just to make it even easier, we're offering a 20% discount on all gifts cards though Mother's Day! Just enter Coupon Code "Mom14" when you order an electronic or mailed gift card!

Make Mother's Day shopping and gifting easy! Order today!

We've Redecorated!

We are proud to announce the launch of our newly updated and improved web site! 

Our new website is automated so you’ll no longer have to contact us via phone or e-mail us to update account information or to pause, hold or suspend a delivery again! You can also add, change or modify meal plans, list allergies or dietary restrictions and manage payment options. It is simple and secure and best of all you'll be in charge of managing your meal service yourself 24 hours a day, 7 days a week.

 If you’re a current Autoship customer, we’ve even set up an account for you! Simply choose and click “Log In” on the site, use the e-mail address you listed when you placed your order as the Username and your Zip Code as your temporary password. Once you’re logged in you can verify billing and delivery addresses, payment options change your password and update your information as necessary.

 If you haven’t ordered yet, now is the perfect time! We’re offering a 20% discount on all first time orders to celebrate our new site launch! Type “2020” in the coupon code box to receive the discount!

Visit us today and tell us what you think!

Spring Clean Your Diet

Spring has arrived, and with longer days and warmer weather comes our annual deep cleaning and clearing of our homes and garages plus  a new crop of fresh produce and makes Spring the perfect season to “spring clean” your diet as well. It’s time to remove the heavy fall and winter fare and focus on springtime fruits and veggies. In-season produce reaps the most nutritional value so here's what to look for on the produce aisle or at the local farmers' market. Fresh fruits and vegetables abound during the spring, so make room for these five nutritional powerhouses.

Apricots

For a boost of beta-carotene, potassium, vitamin C, and fiber in a sweet 50-calorie bundle, be sure to bring home apricots from the farmers' market or grocery store. The peak season for this fresh fruit is from May to August. Sandwiches, snacks, jams, salsas, and salads will all be just a bit sweeter and delicious with apricots.

Peas

Fresh peas including sugar snap peas, snow peas, and green peas can usually be found year-round but are at their peak from April through July. Like most legumes, peas are low in fat and high in fiber and are a good source of plant protein. Their nutritional profile differs depending on variety, with green peas providing more B vitamins and zinc, while snow and snap peas offer more vitamin C. Peas are perfect as crudités with dips, tossed in salads, and served as a side dish.

Sweet Cherries

Succulent sweet cherries are only available during the late spring and early summer, so make sure to enjoy your fill. Sweet cherries are high in fiber and potassium, while remaining low in calories―just 1 cup of sweet cherries is about 100 calories. The intense color of cherries is due partly to their anthocyanin content. Anthocyanins are a type of plant chemical (phytochemical) that are believed to be high in antioxidant activity. The best cherries are large (an inch or more in diameter), plump, firm, and rich in color and are equally delicious as a snack or dessert.

Asparagus

Dubbed the “food of kings” by Louis XIV of France, asparagus definitely have a royal nutritional profile. Low in fat and high in fiber, these tender stalks are a good source of iron, B vitamins, and vitamin C. Asparagus are at their peak from March through June but can be purchased year-round. Once harvested, asparagus deteriorate rapidly, so place them in cool storage to retain freshness and nutrition. Delicious roasted, grilled, or lightly sautéed in olive oil, these seasonal spears make a tasty addition to any meal.

Strawberries

Strawberries are available year-round in most areas of the country, but their peak season is from April until June. These sweet, juicy berries are nutritional jewels with just 1 cup offering 3.5 grams of fiber and meeting 100% of your daily vitamin C needs. For the best flavor, buy strawberries grown close to home since they are likely to be fresher and suffer less damage in transit. Strawberries should be plump, firm, well shaped, and uniformly colored. A sweet addition to salads, dressings, or even a main meal, strawberries “take the cake” and save your waistline as a light dessert.

Related articles

11 Mostly Spring Greens

Spring is Asparagus Season!

5 Tips for Eating More Fruits and Vegetables During Pregnancy

Ingredient of the week: asparagus

Ingredient of the week: asparagus

5 Frugal Fruit for Spring

10 Spring Superfoods

I’m the first to admit that the term “superfood” gets thrown around a lot in the media and marketing, but that doesn’t mean we should turn our backs on the bursting-with-nourishment, lovely, potent, and delicious foods that fall under the moniker. Especially when these foods that are known to lower cholesterol, reduce the risk of heart disease and cancer, and, while we’re at it, put you in a better mood.

Although some people have run rampant with the term and have made a mint by promoting the “miraculous! fountain-of-youth! death-defying!” benefits of superfoods, I hope that there won’t be a backlash against good, old-fashioned, super nutrient-exuberant food. There are few whole foods from the plant world that don’t have some health-boosting element to brag about-so how to decide what to eat?

That’s why I like to think about-and eat-superfoods by season. Sure pumpkin is an A-plus superfood, but I like to save that for fall when it’s fresh and local, and look towards new fruit and tender green things this time of year. It’s a way to be connected to the planet’s cycle and decrease food miles, while giving your body a diversity of nutrients throughout the year to maximize its potential. And, to me at least, spring produce just tastes its amazing best in, yes, the spring! Funny how that works.

1. Artichokes
Studies have shown that artichokes contain a very high amount of antioxidants in the form of phytonutrients. A study undertaken by the USDA ranked artichokes as the number one fresh vegetable in antioxidant count. Among the most powerful phytonutrients are Cynarin and Silymarin, which have strong positive effects on the liver-any coincidence that artichokes have been reputed to help in the cure of liver diseases, liver cancer and to cure hangovers?

One large artichoke contains only 25 calories, no fat, 170 milligrams of potassium, and is a good source of vitamin C, folate, magnesium, and has 6 grams of dietary fiber-25 percent of the daily recommended amount.

How to prepare an artichoke? Read this.

2. Asparagus
According to the National Cancer Institute, asparagus is the food highest in glutathione, an important anti-carcinogen. It is also rich in two cancer-blocking vitamins (A and C) as well as the mineral selenium. These three nutrients have been singled out in several studies as fearsome cancer fighters. A 5 ounce serving (only 20 calories!) provides 60 percent of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Asparagus is also an excellent source of potassium, fiber, thiamin, vitamin B6, and is one of the richest sources of rutin, a compound which strengthens capillary walls.

3. Avocado

They’re rich, they’re buttery, they’re delicious, and they have about 30 grams of fat per fruit. Ouch. But that’s no reason not to love an avocado. Nutritionists have back-pedaled on their gentle warnings about avocados after finding that most of the fat in an avocado is monounsaturated-the happy fat that actually lowers cholesterol levels. Yay! Let’s have an avocado party!

A study published in the Archives of Medical Research found that the 45 volunteers who ate avocados every day for a week experienced an average 17 percent drop in total blood cholesterol. (Maybe because they were so happy to be eating so many avocados?!) As well, their levels of LDL (“bad fat”) and triglycerides, both associated with heart disease, went down. Their HDL (“good fat”) levels, which tend to lower the risk of heart disease, increased.

Avocados are rich in beta-sitosterol, a natural substance shown to significantly lower blood cholesterol levels. In a review article published in the December 1999 issue of the American Journal of Medicine, researchers pointed out that beta-sitosterol was shown to reduce cholesterol in 16 human studies.

4. Blueberries

Blueberries were one of the early belles of the Superfood Ball. Jam-packed with antioxidants and phytoflavinoids, blueberries are also high in potassium and vitamin C. Recent research has found that additional components of blueberries may play an important role in preventing and fighting cancer. The results of one study suggest a wide array of potential cancer fighting benefits related to wild blueberry consumption. Blueberries also have anthocyanin pigments, which may have the ability to halt cancer in the critical stages of promotion and proliferation. A 2005 study published in the Journal of Biochemistry and Cell Biology indicated that, in isolated cells, the tannins found in blueberries are very active at lowering a protein that plays a role in the metastasis of cancer.

And that’s not all! In addition to helping prevent and fight cancer, the compounds in blueberries are believed to help against Alzheimer’s disease, heart disease, eye disease and urinary tract infections. See? Super.

5. Fava Beans (AKA Broad Beans)

Mmmm. Spring in a pod-I adore fava beans, even if they are a little work. Okay, a lot of work, but so worth it! Not only are the big, fat, creamy beans scrumptious, but fava beans are particularly high in fiber (85 percent of the RDV), and also high in iron (30 percent of a day’s requirement). They contain no cholesterol and are low in fat. Fava beans are also noted to contain L-dopa, which is used as a drug for the treatment of Parkinson’s disease. Additionally, as with most whole grains, consumption of fava beans can help reduce risks associated with heart disease.

6. Fresh Figs

You can get dried figs year-round, which is why they might show up on my winter superfoods list, but for now (mid-May for California figs), helloooo fresh figs.Fresh figs put the va va voom in fruit-the tender but toothsome skin gives way to a soft and sticky center, dotted with delicately popping seeds, the perfumed and honeyed flesh-you get the picture. In my humble opinion, figs are quite an experience. And beyond their drop-dead flavor is their profusion of life-boosting qualities.

Figs have the highest overall mineral content of all common fruits. With their standout source of potassium, figs may help to control blood pressure. Figs are high in calcium; bones, take notice. And as fate would have it, their potassium may reduce the amount of calcium lost as a result of high-salt diets. Figs are also a good source of iron, vitamin B6 and the trace mineral manganese.

The fruit also has tremendous amounts of fiber, more than any other dried or fresh fruit. Insoluble fiber protects against colon and breast cancer-soluble fiber helps lower blood cholesterol, and figs provide both. (Which also makes them a mild laxative, just so you know.) They also are a good source of flavonoids and polyphenols.

7. Leeks
Leeks look like cartoonishly big green onions, with a wonderfully sweet and subtle onion flavor. When braised or slowly sauteed, they melt into a sweet and creamy concoction that is hard not to love. And they are workhorses in the health department as well. Like garlic, onions, scallions, chives and shallots-all from the Allium family-leeks can help the liver eliminate toxins and carcinogens. Leeks contain sulfur compounds that may protect against heart disease and some cancers, they can help the liver eliminate toxins and carcinogens. Regular consumption of Allium vegetables (as little as two or more times a week-although I could certainly eat them every meal) is associated with a reduced risk of prostate and colon cancer.

8. Oregano and Other Fresh Herbs

Give me fresh oregano and find me happy. I love fresh oregano, especially if salty Mediterranean flavors-capers, olives, roasted peppers-are involved. Yum. And yum. And superfood-y too! When researchers at the University of Oslo, Norway analyzed 1,113 foods to identify those foods richest in total antioxidants. Of the 50 foods highest in antioxidants, 13 were herbs and spices. One study found that oregano had 42 times more antioxidants than apples.

Is it surprising that fresh herbs are so healthful? Not to me, on an instinctual level they strike me as deeply salubrious. Randomly pick an herb and research its health benefits. You might find that parsley is an excellent source of beta carotene, the carotenoids lutein and zeaxanthin-essential for preventing macular degeneration-vitamin A, vitamin C and vitamin K. Or try cilantro. In research studies, cilantro�s remarkable components have shown the potential to help promote detoxification, reduce high blood sugar and lower levels of cholesterol.

9. Spinach

Spinach, good old spinach. It’s almost surprising that something so good for us is loved by so many! Spinach is an excellent source of folate-the B vitamin that helps to prevent birth defects, heart disease, dementia, and colon cancer (the third most common cause of cancer in women)-people who eat at least one serving of greens, including spinach, each week are 20 percent less likely to develop colon cancer, according to Italian research. Another compound in spinach, lutein, fights against macular degeneration, which causes age-related vision loss-in fact, including at least two servings of spinach a week in your diet halves the odds of macular degeneration (a leading cause of blindness), according to the the National Eye Institute. Eating cooked spinach more than twice a week cuts the need for cataract eye surgery in men by half, according to new Harvard University research. And in a large-scale Harvard study, spinach singled out as most protective against stroke! Finally, because of it’s high in vitamin K, spinach also helps build stronger bones-lowering the risk of hip fracture from osteoporosis as much as 30 percent, suggests a joint Harvard-Tufts study. Popeye was on to something.

10. Strawberries

A of eight medium strawberries provides 140 percent of the daily recommended allowance of vitamin C, 12 percent of our RDA for fiber, 6 percent of our RDA for folate, 210 mg of potassium, and is also high in vitamins K, B2, B5 and B6, copper, magnesium, and omega-fatty acids. In addition, strawberries contain anthocyanin, which has been used for studies in preventing initiation of cancers. Strawberries contain a unique phenolic group, ellagotannins, which are effective in preventing initiation of esophageal cancer.

With more antioxidant punch than most other fruits, berries in general strengthen tissue defenses against oxidation and inflammation, which are underlying factors in most age-related diseases. For example, substances in blueberries help with short-term memory loss associated with aging. All berries help lower risk for breast, oral, and colon cancers in women. With a wealth of phytochemicals like ellagic acid, adding strawberries to the diet lowers tumor risk by up to 58 percent.

Related articles

How to Get Off Your Butt and Start Moving This Spring

10 More Reasons To Eat Personal Chef To Go

9 Spring Superfoods

14 Spring Veggies: Health Benefits

How to Get Off Your Butt and Start Moving This Spring

I’ve always liked taking walks, but with a spinal cord injury walking is challenging for me and I've never been nuts about running.  Besides that, walking doesn’t get the credit it really deserves as a way to get fit.

Running seems to get all the respect. And while it deserves respect, so does walking! If you push yourself, it really is an excellent cardio workout. Plus, with walking, I don’t have to worry about my knees hurting or getting shin splints.

Because I believe so wholeheartedly in the walk, I was excited to see this bit of research that a brisk walk may be as good as a run for keeping the heart healthy. Basically, a new study just published by the American Heart Association found that walkers lowered their risk of high blood pressure, high cholesterol and diabetes as much as runners.

And because some days are better than others for me, sometimes it's more important that I just move. It seems to matter more that you move, rather than how you move.

So for those who think they’re out of luck because they can’t run—you don’t have to! Find something you love, whether it’s walking , playing a Kinnect game on the XBox or  on your Wii or gyrating your hips in your living room. Most importantly, just move. And when you move, move with pride. You’re still doing great things for your body!

 

Set the date in advance and stick to it

 Conditions will never be just right to make that first walk or run: the warm, cozy bed will always have increased gravity in the morning and there will always be something urgent to do after work.

So instead of waiting for that illusive “I feel like going for a walk” moment, set the date a week or two in advance, mark it on the calendar and in your mind commit to it, no matter what.

When the day comes, conditions may not be perfect, but there's still no blowing off.

Don’t worry about performance the first few times

There’s no doubt about it – starting to move after winter can be difficult. So for the first few times it’s really not about achieving particular results but getting off our butts and into our sneakers.

To make sure you follow through make it easy for yourself: for the first few walks or runsmake your goal to just go out, even if it means circling the yard for a minute. Interestingly, when the pressure is off, it becomes easier to perform and your first times out will be satisfying.

Prepare  in advance

I still remember my first few tries to go out walking last Spring: in the morning I would force myself to wake up early-ish and then spend 15 minutes trying to find the correct shoes, choosing the right clothes and another 30 minutes setting the right playlist to listen to while running.

It was a hassle, annoying and emotionally exhausting..

This Spring, I have set all the stuff I need for my walk next to my bed the night before: phone with the playlist prepared, walking shoes, appropriate clothes, bottled water. This wayI have I no excuse for not getting out there in the morning.

Plan your route

One thing that kept me from getting out there in the past was that I wasn’t sure where to go after I left the house since there were no tracks or even sidewalks on the street where I lived. Now that I live in the city, there are sidewalks to lead me in any direction I might want to go and parks and neighboorhoods galore.

So this Spring, the day before my first scheduled walk, I spent a little time planning where to walk the next morning. I also visualized walking in these locations. This simple action removed a huge mental block and visualizing made me more excited about the whole process.

Consider moving with a friend

I have to admit, for me walking is almost like meditation sometimes  so I prefer to do it alone most of the time. For others, it’s a social activity. If you plan to go with a friend, a quick tip: schedule a meet up place and time the evening before and agree not to contact each other in the morning.

However, if you prefer to walk solo, like me, I would highly recommend downloading a free app like Nike+  or My Fitness Pal and joining their communities of walkers and runners.

You’ll be able to log and track your walks or runs and easily share your results. Everything’s more fun when it’s a game and maybe sharing your results will help motivate some of your friends to also start moving too.

So when is your first walk this season?

 

Related articles

Study: Walking Lowers Heart-Related Conditions As Much As Running

What Are You Able to Do?

Are you walking at lunch this week?

Real Eating Without Hours In The Kitchen

10 Tips To Trimming Winter Bulge

From Overweight To Healthy

Via Zen Habits | Leo Babauta

Make one change today.

If you’re overweight and unmotivated to change your life drastically, just make a tiny change.

You’re not alone. There are more overweight people today than ever before, as a percentage of our population and in sheer numbers. I’ve been overweight (65 pounds heavier than I am today) and I know that it doesn’t feel good.

I also know that when we’re overweight, we often go into denial. We think it’s not a problem, or that we’re not that unhealthy, or that it’s something we can fix later. Or more likely, we try hard not to think about it. But it’s there, at the back of our minds if nowhere else, making us feel bad about ourselves and our lives, influencing the rest of what we do.

If it were just a body-image thing, I’d say learn to love your body — and I believe that. Forget the cover models on magazines, the perfect people on TV and in movies. They’re just being used to sell us stuff, but the result is that we get bad body images for not having rock-hard abs. Forget about that. What worries me, though, about friends and family who are overweight is their health — having a big belly puts you at risk of heart disease, diabetes and other similar problems.

Scary stuff.

But how do you start getting healthier and fitter? How do you change a whole slew of habits, from eating too much to eating fried and sweet and fatty foods to drinking sodas and sweet coffee drinks to being sedentary?

You make one change. A tiny little one.

For me, it started with quitting smoking (which is a big change), but then I took up running (starting with just 10 minutes), and then I started changing my diet in little ways.

One small change leads to another, forming a spiral of success. But you don’t need to worry about all the other changes you’re going to make later.

What Change to Start With

Really, you could start with almost any positive change. What matters is that you start.

But if you’d like a recommendation, here are a few:

1. 1. Eat more veggies. Go to the store today and buy a basket of veggies. Eat them raw as snacks (dip in hummus if you like, not fatty dressings), steam them as side dishes for lunch and dinner, puree them and put them into your usual recipes, eat a salad before your meal. You can start with just one of these changes, and slowly add more veggies each week. This is an easy change but it’s actually huge — more fibre, more vitamins and minerals, fewer calories equals leaner you.
2. 2. Walk. Best exercise ever. Just walk for 10 minutes to start with. Get a friend or your significant other to walk with you and enjoy the conversation. Enjoy nature. After you’ve gotten used to walking, try intervals: 3 minutes of fast walking, 3 minutes of conversational walking, repeat.
3. 3. Drink water. People drink too many calories — soda, beer, smoothies, mochas, frappucinos, shakes, juice, Gatorade. None of those are necessary. Get used to drinking water, which is refreshing, delicious and healthy.
4. 4. Get rid of the junk. This is actually a bit of a drastic change but it makes a really big difference. Take all the junk food in your house (chips, pastries, ice cream, cookies, prepared foods of any kind, fried foods) and toss them. Clean out your fridge and pantry. Buy fruits, veggies, nuts and beans instead, and try some new flavorful recipes. If the junk isn’t around, it won’t tempt you.

How to Make That One Change

You’ve picked your one small change … but how do you get started?

Just take the first small step. Nothing huge or scary. Just a really, really easy one.

• Make a list of your favorite veggies, or set a time today to stop at the grocery store for veggies (later try a farmer’s market). Or find a recipe or two that incorporates veggies.Set a time to walk today or tomorrow. Talk to your spouse about walking together. Get your walking shoes ready. Any of these steps will do — just do one.
• Fill a thermos with water. Buy a reusable water bottle. Get rid of the sodas in your fridge. Choose one of these.
• Get a garbage bag and toss your junk food.
• Choose one, and do it. Celebrate (in your mind, not with a sweet treat). Do another small tiny easy step. Celebrate again. Tell people about the changes you’re making. Do another tiny step. Celebrate some more.

You’re on the road to healthy.

Related articles

Overweight To Great!

A Kid-Friendly Meal (with Plenty of Veggies!)

Decision Making...

10 Tips To Trimming Winter Bulge

A Taste of Hanover

Help Personal Chef To Go celebrate a decade of “A Taste of Hanover!” at Bass Pro Shops on Wednesday, April 30th starting at 5:00PM.

 In 9 years, Hanover Arc and Hanover Community Support Services have raised over $150.000 to help Hanover County residents with disabilities. As a result of this essential support, children and adults with disabilities and their families received scholarships for camp and educational programs, respite care, financial assistance to live independently and the gift of independence with adaptive equipment.

Personal Chef To Go will be a vendor at this important fundraising event and showcasing samples of our specialties.  Judges will taste and vote for their favorite food and beverages. Winners receive a banner to display at their business. 

In addition to tastings of food and beverages, there will be a “Mystery Gift” and Silent Auction to add to the fun-filled evening.

We join Hanover Arc and Hanover Community Support Services in valuing support, and hope that you'll see the benefits of this event – not only for those these organizations serve, but also for Hanover’s community at large.

10 Tips To Trimming Winter Bulge

 

Do you have a spare tire, love handles, muffin-top, or a belly bulge left over from the  Winter? Or maybe it’s been accumulating for more than a few seasons? Did you have your cake, drinks, and cookies–and eat them too? Don’t fret. Here are a ten simple tricks that can help you make this a lighter and healthier Spring:

1. Drink plenty of water throughout the day to beat dehydration. Alcohol consumption, fatty foods, and insufficient water are some of the main reasons people feel “hung over” and heavy from the holidays. Every cell in your body needs adequate water to function properly so try to drink at least 2 Litres a day to flush fat and toxins out.

2. Take a high-quality B-complex and vitamin C supplement, both of which are depleted by alcohol consumption and stress-and chances are you had both during the holidays and many days since.

3. Eat fruit in the morning on an empty stomach. Fruit is the best food to keep the lymphatic system cleansed and moving properly. The lymphatic system is what I call “the body’s version of a street-cleaner”–it sweeps up toxins, fat, and the by-products of bodily processes to lessen pain, inflammation, cellulite, and toxic overload in the body. Just don’t overdo.

4. Eat a large green salad for lunch and dinner. And if you just can’t stand another salad, wrap it up! Put lettuce, sprouts, avocado, tomato, and cucumber (or some combination of these) in a wrap. Add a dash of sea salt and freshly cracked peppercorns and you have a delicious meal in a hurry.

5. Eat a small healthy snack every two hours to stabilize blood sugar. Wild blood sugar fluctuations can deplete your energy, cause weight gain, intensify food cravings, and depress your immune system, making you more vulnerable to those cold and flu bugs found in droves in the winter months. My preferred option is raw, unsalted almonds–they’re loaded with calcium and blood-stabilizing fiber and protein. Eat 10-12 as a snack between meals.

6. Avoid eating sweets, synthetic sweeteners or foods sweetened with them. Instead, eat fruit and sweeten herbal teas with a few drops of stevia–an herb that contains steviosides, substances that are naturally 1000 times sweeter than sugar, without the nasty effects on your blood sugar levels.

7. Be sure to fit some exercise into your day. A minimum of twenty minutes of vigorous activity will get your circulation going, improve lymph flow, increase energy, and help your body burn any bulges you may be carrying. If it’s too cold outside, try jumping on a mini-trampoline. It’s one of the best forms of exercise for getting your lymph to eliminate fatty deposits and cellulite in your body.

8. Avoid margarine and foods made with hydrogenated and trans fats. These toxic foods make your body’s detox organs like the liver sluggish. They also require huge amounts of energy to digest. They also lead to weight gain and are linked to a host of other health problems.

9. Avoid foods that contain synthetic colors, preservatives, and other additives. As I tell clients, “if you can’t read it, don’t eat it.” By avoiding them throughout the day, you are giving your liver a break so it can devote its energy to burning fat.

10. Add beans to your diet in soups, salads, stews, chili, or other foods. The humble legumes are the most overlooked healthy foods, yet they are packed with protein, fiber, and complex carbs (the good ones) that cleanse your bowels, stabilize blood sugar, and keep you feeling full for hours. Can’t stand the aftermath of eating beans-simply take a digestive enzyme that includes cellulase with meals that contain beans. Cellulase helps improve the digestion of beans.

With the help of a few health tricks, you can start Spring as a healthier, more energetic, and lighter version of you!

Related articles

Healthy Tools: The Glycemic Index