March 2003 "Tips"

Weight Loss Tip:

Soup For Your Waistline?

(By: Kimberly A. Tessmer, RD LD)

 

What a better choice for a light meal than a hearty bowl of soup!  Soup has lots of flavor without all the fat when you choose the right types.  Research actually shows that when you start your meal with a broth-based soup, especially one loaded with vegetables, that you will likely consume at least 100 fewer calories at that meal.  And because it will keep you satisfied you won't be likely to make up those calories at your next meal.  

 

Broth-based, low-fat soup is filling, yet low in calories.  Emerging research finds that a food's bulk and weight is key to satisfying hunger. If a food fills you up with fewer calories, you'll eat fewer calories.  Be careful of the type of soup you choose though!  Cream soups or butter- based soups can be high in fat and calories, so stick to broth based soups most of the time.  What a great way to get in those daily vegetables too!  Soups loaded with vegetables take longer to digest and keep you satisfied longer.

 

So looking for your next meal- "soups on"!! 

 

 Is It Soup Yet? - Among Friends

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Nutrition News: 

Load Up On Your Veggies

(By: Kimberly A. Tessmer, RD LD)

 

Vegetables are an essential part of a healthy diet.  Vegetables are loaded with vitamins, minerals, fiber, antioxidants, and phytonutrients that are all essential to good health.  An added benefit is that they are low in fat and calories!  The more accessible you make vegetables, the more likely you are to adopt the habit of eating them everyday.  Here are some ways to make vegetables part of your everyday diet:

  1. Keep fresh and frozen vegetables on hand at all times for easy access.
  2. Toss a bag of baby carrots and celery sticks into your lunch, briefcase or desk to nibble on throughout the day.
  3. Add frozen or fresh vegetables into your canned or homemade soups for an extra boost.
  4. Add extra veggies into your casseroles.
  5. Top your grilled chicken, fish, pork or baked potatoes with salsa.
  6. Add extra veggies such as tomatoes, lettuce, spinach leaves, onions, sprouts, or shredded carrots to your favorite sandwich.  
  7. Buy ready-to-eat, pre-washed salad greens for greater convenience.
  8. Fill your kitchen with vegetables that won't spoil quickly such as onions, green onions, potatoes, winter squash or carrots.
  9. At salad bars fill your plate up first with salad greens and fresh veggies.  In fact use the salad bar as your main entree.
  10. When you make pasta or stir-fries with vegetables, use half as much pasta, meat or rice and twice as many veggies.
  11. Steam veggies instead of boiling them to conserve the nutrients. 
  12. Next time you are at a restaurant, order a side salad in place of fries or potato.

Fitness Fun:

When it’s cold outside - Stay warm inside:

Building Your Hara Center

(By: Nikki Pawlowski, B.S.) 

The hara center, also known as the belly center, is located just below the navel. Anatomically speaking this is the area of the solar plexus and in the yoga world this is the location of the third energy center, or chakra, called manipura chakra.

This energy center is associated with "gut feelings" and feelings of controlling or being controlled. A common phrase used when referring to manipura chakra is "the fire in the belly". Specific yoga poses and breath work can open and access the energy of manipura chakra. In addition to the numerous effects of this energy center, hara practices are known for their heat producing effects in the body and mind.

Try this hara breathing exercise:

Stand with your legs in a wide stance and arms extended overhead.

As you breathe in fully and deeply, reach up through your fingertips and as you forcefully exhale, pull your elbows into your rib cage and squat.

Repeat - Inhale and reach up as if reaching for a ball up in the sky (grab the ball), forcefully exhale, pull your elbows in, bend your knees and squat.

Continue to repeat, and practice coordinating the breath and motions into one flow.

Continue for approx. 1-2 minutes.

Stand with your eyes closed, arms relaxed by your sides, toes and heels touching.

Without judgement (negative or positive) simply feel the effects of hara breathing.