April 2011 

Tips From Nutrition Focus

Weight Loss Tip:

Visualize Your Portions Sizes

Portion sizes are an important key to weight loss.  The larger your portion sizes the more calories you consume.  It is vital to weight loss and weight maintenance to understand portion sizes and to be aware of what a serving size should look like.  

Once you've learned portions and you know what they should look like, they stay with you forever. Do you know what a half a cup of vegetables looks like or how much three ounces of chicken looks like?  Here are some easy tips to help you visualize your servings sizes without bringing out the scale or measuring cups each time: 

* A medium potato should be the size of a computer mouse.                                                          

*One cup of rice or pasta is about the size of a fist or a tennis ball.
* An average bagel should be the size of a hockey puck or a large to-go coffee lid.
* A cup of fruit or a medium size apple or orange is the size of a baseball.
* A cup of lettuce is four leaves.      

*One-half cup of chopped vegetables is about the size of three regular ice cubes.
* Three ounces of meat is the size of a cassette tape or a deck of cards.
* Three ounces of grilled fish is the size of your checkbook.
* One ounce of cheese is the size of four dice.
* One teaspoon of peanut butter equals one dice. Two tablespoons is about the size of a golf ball.
* One ounce of snack foods--pretzels, etc. equals a large handful.

Learning to recognize portions, with these simple visual measures, can make it easy to judge portions whether at home or away. So get in control by checking out the portions you choose and consume.  Your weight will thank you!

Nutrition News: 

Low-Fat Grilling

Spring brings thoughts of firing up the grill!  Cooking on the grill is a great way to cook a low-fat meal. Be sure to choose lean cuts of meat that are well trimmed of fat and not heavily marbled (the marbling within meat is fat). Ideas for lean cuts of meat include sirloin; boneless skinless chicken breast; salmon steaks; pork tenderloin or boneless, skinless turkey breast.  Lean meat, poultry and fish can stick, so it is a good idea to spray the grill before cooking.

Marinate and baste lean meat, fish and poultry with marinades, teriyaki sauce, barbecue sauce or low-calorie salad dressings to help keep the lean texture moist and to add extra flavor. Remember to plan for portions sizes that will keep your daily total intake between five and seven ounces cooked weight.

Complement the meat with side dishes such as grilled veggies, a large salad or a medium sized baked potato.  Grilling is a great low-fat as well as easy way to cook dinner.  It gets you out into the fresh air and there are less dishes to wash too!!

Fitness Fun:

Muscle Soreness and What to do About It!

Muscle soreness, after working out, usually onsets 1-3 days following the workout and can last from one day to a few days (depending on the individual and their training).  The soreness felt is a build up of lactic acid.  Lactic acid is the waste product produced when muscles use and burn their energy source.  Soreness is a result of the muscle being challenged to the point where the system cannot keep up with waste removal at the site it is being produced.  As a result, the waste product (lactic acid) pools in that area.

Unlike veins and arteries, the muscular and lymphatic systems do not have an automatic pumping mechanism to aid in quick and efficient flow of fluids throughout the body.  Therefore, body movement is used to assist these systems.

Now that you know why it happens, here are a few suggestions to help your body recover from muscle soreness:

*Gentle stretching- hold for approximately 30 seconds.  Focus on "letting go" mentally and physically with each exhalation.

*Go for a walk, but avoid pushing yourself too hard.

*Massage the area for 5 to 10 minutes.

*Take a hot both and use Epson salt.

*Try Vipasiti Kasani (or legs up the wall)- an inversion yoga pose.  Sit as close as you can to a wall with your legs extended long ways along the wall.  Bend your knees, begin to lay back and swing your legs against the wall.  Final position-place the back of your legs against the wall, hips as close up against the wall as is comfortable, lying on your back. Stay in this position for 10-15 minutes (if your lower back hurts, place a blanket underneath your hips and lower back).

*If nothing seems to work and the soreness persists, see your doctor.