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January 3, 2012 to January 6, 2012  By Ilene Yalen, Registered Dietician
Tuesday, January 3, 2011 Looking to get healthier in 2012? Start a team challenge at work this month; Members pay $1 for weight loss and exercising almost every day at the end of a week, or $5 for weight gain per week and not exercising most days that week. Maybe even add bonuses for consuming 5 fruits and vegetables per day to the plan.
Wednesday, January 4, 2011 Play is just as important at diet and sleep. It helps shape your brain, opens your imagination and invigorates your soul. Take a hike, see a movie, or go for lunch with friends.
Thursday, January 5, 2011 Want to make a healthy dietary change? Quench your sweet tooth with frozen yogurt or Greek yogurt instead of ice cream provides calcium and protein as well as probiotics that helps enhance your immune system all for less calories.
Friday, January 6, 2011 In most meals, it’s the whole grains that take the longest to cook. Pre-cook batches of brown rice or quinoa, then when you’re hungry, add fresh vegetables and simple proteins like fish. They only take 10 minutes to cook.
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Tangy Baked Tofu By Ilene Yalen, Registered Dietician, January 4, 2012
Ingredients:
1 block of extra firm tofu
3 cloves garlic, minced
2 Tbsp light soy sauce
1 cup vegetable or chicken stock
3 Tbsp Balsamic vinegar
1/2 tsp dried thyme or basil
Directions:
1. Remove tofu block from package and wrap in a hand towel. Top with a heavy book to rid the tofu of moisture.
2. Cut the tofu widthwise into eight equal pieces. If you’d like, you can also slice pieces corner to corner to form triangles.
3. Marinate overnight, or for at least an hour, flipping over after 30 minutes.
4. Pre-heat oven to 400’. Spray a baking dish with nonstick cooking spray or lightly coat with olive oil. Place the tofu in the dish and bake for 20 minutes.
5. Spray the pieces, flip and bake for another 10 minutes.
6. Pour warmed marinade over tofu pieces and serve. Serves 4 - 6 
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December 27 to December 30, 2011 By Ilene Yalen, Registered Dietician Tuesday, December 27, 2011 Still looking for a special gift to give someone or buy for yourself? Give the gift of improving health! A gym membership, an outdoor adventure package, a fitness gadget to provide motivation- maybe a watch that monitors your heart rate while you jog, or a good pair of shoes that has a sensor for an IPod that connects to a computer, or a great workout DVD (which you can burn yourself!) Wednesday, December 28, 2011 With the abundance of food intake during the holiday season, acid reflux may be knocking on your door. Cut down on the acidic or spicy foods, especially right before bed and cut your overall calories by a few hundred a day. Losing weight will help improve reflux symptoms and lower the accompanying risk for cancer. Thursday, December 29, 2011 Looking for some healthy drinks that improve your health? Green tea, which provides antioxidants and can boost immunity, cranberry juice, which provides vitamin C and contains a substance that hinders the attachment of bacteria to bladder walls, red wine, which has been linked to heart health benefits, reduced stress, and even preserving memory (If you enjoy an occasional drink, limit your intake to 1-2 glasses a day. If you don't drink, don't start) and pure, filtered water. Staying well hydrated is essential to optimal health even in the winter months. Friday, December 30, 2011 Looking for natural remedies for migraines? Eliminate coffee as well as all other sources of caffeine from your daily routine. Once you are completely off caffeine, you can use coffee as an immediate treatment for migraines. Drink one or two cups of strong coffee at the first sign of an attack, then lie down in a dark, quiet room, Eliminate artificial sweeteners, especially aspartame, and make sure your consuming adequate amounts of B vitamins.
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December 19, 2011 - December 23, 2011 By Ilene Yalen, Registered Dietician Monday December 19, 2011 Avoid the Holiday Weight Gain Part 1: keep a journal of your intake; jot down everything you consume throughout the day. This will provide you with instant feedback on how balanced your intake is and help you realize the amount of sweets that sneak into your diet, or perhaps how little water you’re drinking throughout the day. Tuesday, December 20, 2011 Avoid the Holiday Weight Gain Part II; exercise daily- aim for going to the gym, but when time is tight- improvise! Do a quick set of pushups or sit-ups, wash your car, do some landscaping, do 100 jumping jacks, put on some music and dance or play tag with your kids, Walk around the block after dinner, get some families together to play sports, go up to the mountains and play in the snow, or take an afternoon bike ride. Wednesday, December 21, 2011 Avoid the Holiday Weight Gain Part III; weigh yourself weekly, this will confirm if you’ve gained weight and by how much, and will help you avoid getting too far off track. Most Americans gain and keep an average of 1-2# a year. Thursday, December 22, 2011 Avoid the Holiday Weight Gain Part IV: give yourself tangible rewards for all your healthy efforts on a regular basis – maybe once per week buy yourself a new gym outfit, see a movie, buy a new book, plan time for your hobby or start a new one! Friday, December 23, 2011 Avoid the Holiday Weight Gain Part V: spend a reasonable amount of time in the sun to keep your spirits up! It’s especially important in the winter months to plan for time in the sun- it helps you generate vitamin D which is strongly associated with your overall health and well being. |
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December 12, 2011 to December 16, 2011 By Ilene Yalen, Registered Dietician Monday, December 12, 2011 Beware! "Homeopathic" weight-loss products containing human chorionic gonadotropin or HCG ARE NOW CONSIDERED ILLEGAL!!!! Research shows no evidence that taking HCG brings about weight loss or fat redistribution. Their false claims of weight loss have been misleading and this drug has the potential to be dangerous even if taken as directed. Tuesday, December 13, 2011 Do you crave sweets? There is a great body of research that suggests that eating sugar stimulates the same areas of the brain activated by addictive drugs. Once you start having “sweets” during the day, it can become habit very quickly. Wednesday, December 14, 2011 Why is sugar so bad? (#1) It stimulates the inflammatory response and taxes the immune system which can increase the risk of diabetes, heart disease and certain cancers. (#2) It contains “empty” calories meaning its calories, which can be significant, contain no nutrient value. (#3) The consumption of it replaces foods that could be healthier. (#4) It causes sharp blood sugar spikes, insulin surges and subsequent falls in blood sugar which can affect mood and concentration. And (#5) Sugar can increase the risk of tooth decay. Thursday, December 15, 2011 The recommended sugar intake for an adult man is 9 tsp (36 grams) per day, but the average intake is 21 tsp (44 grams) per day. Look at food labels…one soda has 9 tsp of sugar, and some breakfast cereals contain 4 tsp of sugar- even more than a Twinkie… Friday, December 16, 2011 Looking to naturally quench your sweet tooth? Have some dried fruit with nuts, a serving of dark chocolate, hot tea with truvia, some simple ice cream, homemade cookies or even a great flavored gum. Avoid the presweetened drinks, fried desserts, prepackaged cookies or those made with cream. And remember; have them as an occasional treat, not every day…
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