Right now a bag of corn chips or cheetos would be great. I love chips and salty food. I also love cookies, cake and pie. Actually, there are very few foods that I don't like but no one realizes that I fight a desire to overeat. No, I don't binge or try extreme diets either. I simply control my eating for the most part and exercise at least five times a week.
Self control and common sense are your most useful tools in maintaining or achieving a healthier lifestyle. We use self control and common sense every day at work, with our children and in public. If you didn't have a screaming hissy fit when your boss asked you to work late, then you have the will power not to eat a pint of ice cream and a dozen cookies for dinner. There really is no excuse and its not your genes.
Here are my methods for self control and getting through weak spells.
1. Brush your teeth immediately after eating. You won't be so tempted to snack with a minty frest breathe.
2. Don't buy chips, cookies, granola bars, candy or other things you know have no nutritional value. These things should be TREATS, not a staple of your daily diet. No, your kids don't need them either.
3. If you are going to have a treat, make it worth the calories. Make a special dessert for Sunday dinner instead of eating oreos from the vending machine at work.
4. Check an online site that tells you how many calories you burn in an hour of exercise. Then decide if that food you are craving is worth it. For example, I'd burn 230 calories in an hour of light swimming but that regular sized Snickers bar has 280 calories. Makes you think instead of mindlessly eating.
Wednesday, March 18, 2009
Friday, March 13, 2009
What are you drinking?
The sneakiest calories are the ones we drink. For some reason, we fool ourselves into thinking that beverages have no calorie content. The same person who wouldn't dare eat a hot fudge brownie with ice cream and nuts has no problem downing several sodas a day or ordering a fruit smoothie because it's "healthy".
My husband was talking to a patient about diet and the need to lose weight. The patient protested that he didn't eat that much. My husband then picked up the Mountain Dew can on the patient's tray and asked, "How many of these do you drink every day?" The answer was about six. So the man who didn't eat much was drinking most of his daily caloric needs before he even ate a bite!
It's time to pay attention to what you are drinking. Plain old water is best but there are plenty of other healthy choices, like tea. You don't have to give up drinks you love, (iced mocha lattes) but they should be an occasional treat. It is important to be well hydrated as you may be plagued with headaches and constipation if you aren't.
Monitor what your children drink. They need to learn healthy habits from the start. Elementary children shouldn't bring sugary, caffeine drinks for lunch. My children drink water, milk or G-2. Sodas are a treat for them.
Confession: I have a great deal of trouble making myself drink water. I also weaned myself off Mountain Dew and don't even miss it now. Sometimes I add lemon to my water or a low calorie powdered drink mix like Crystal Light.
My husband was talking to a patient about diet and the need to lose weight. The patient protested that he didn't eat that much. My husband then picked up the Mountain Dew can on the patient's tray and asked, "How many of these do you drink every day?" The answer was about six. So the man who didn't eat much was drinking most of his daily caloric needs before he even ate a bite!
It's time to pay attention to what you are drinking. Plain old water is best but there are plenty of other healthy choices, like tea. You don't have to give up drinks you love, (iced mocha lattes) but they should be an occasional treat. It is important to be well hydrated as you may be plagued with headaches and constipation if you aren't.
Monitor what your children drink. They need to learn healthy habits from the start. Elementary children shouldn't bring sugary, caffeine drinks for lunch. My children drink water, milk or G-2. Sodas are a treat for them.
Confession: I have a great deal of trouble making myself drink water. I also weaned myself off Mountain Dew and don't even miss it now. Sometimes I add lemon to my water or a low calorie powdered drink mix like Crystal Light.
Tuesday, March 10, 2009
Something's Fishy at our House
Fishing with my father and the fish fries that followed are among my favorite memories. I can only hope that you have experienced a really good downhome fish fry sometime in your life too.
But fried fish is not healthy, messy and alot of trouble. Save it for a special occasion. Still fish remains one of my favorite things to cook and we eat it at least once a week. Fish is one of the quickest and healthiest options for dinner. I will frequently share my fish recipes including a new one I tried on my family this past weekend. It was a hit. Look around for your own recipes and try different kinds of fish.
Fish with Tomato Jam
4 catfish or tilapia fillets
1 tsp chili powder
Sprinkle fish with chili powder, salt to taste and set aside.
1 pint grape tomatoes
1 lemon
1/2 tsp each of cinnamon, nutmeg and cumin
1/4 cup brown sugar
1/4 cup white sugar
Wash the lemon and slice very thin. Combine lemon, tomatoes, spices and sugars in a microwave safe bowl. Cover and microwave for 10 to 15 minutes, until the tomatoes have cooked down to a mush. Stir and chop up the tomatoes a bit. Keep warm.
Melt 2 TBsp of butter or put 2 TBsp. of olive oil in a large skillet. Cook fish in skillet over medium high heat about 10 minutes or until fish flakes easily, turning once. Remove lemon slices and serve jam over fish and add a green vegetable or salad.
Tilapia is a very mild fish my family really likes but use catfish to support our local farmers. So cast your line and reel in a good dinner!
Next time: What are YOU drinking?
But fried fish is not healthy, messy and alot of trouble. Save it for a special occasion. Still fish remains one of my favorite things to cook and we eat it at least once a week. Fish is one of the quickest and healthiest options for dinner. I will frequently share my fish recipes including a new one I tried on my family this past weekend. It was a hit. Look around for your own recipes and try different kinds of fish.
Fish with Tomato Jam
4 catfish or tilapia fillets
1 tsp chili powder
Sprinkle fish with chili powder, salt to taste and set aside.
1 pint grape tomatoes
1 lemon
1/2 tsp each of cinnamon, nutmeg and cumin
1/4 cup brown sugar
1/4 cup white sugar
Wash the lemon and slice very thin. Combine lemon, tomatoes, spices and sugars in a microwave safe bowl. Cover and microwave for 10 to 15 minutes, until the tomatoes have cooked down to a mush. Stir and chop up the tomatoes a bit. Keep warm.
Melt 2 TBsp of butter or put 2 TBsp. of olive oil in a large skillet. Cook fish in skillet over medium high heat about 10 minutes or until fish flakes easily, turning once. Remove lemon slices and serve jam over fish and add a green vegetable or salad.
Tilapia is a very mild fish my family really likes but use catfish to support our local farmers. So cast your line and reel in a good dinner!
Next time: What are YOU drinking?
Wednesday, March 4, 2009
Leftover Lifesavers
Leftovers are the lifesavers of a busy famiy. At least once a week, we clean out the refrigerator and I have an easy night. There are usually several options so everyone is happy. Don't let anyone tell you they don't like leftovers; some things are better the next day such as chili, spaghetti or soup. Plus, leftovers are the green choice when you consider the resources used to get that food to your table. I often plan meals on the weekends so that I have leftovers for Monday when both my kids have after school activities. It's easy to cook extra chicken or soup for another meal. Add a salad, fruit or a vegetable to round out the meal.
Top Five Reasons to Eat Leftovers
1. Saves money
2. Faster than the drive thru
3. Green choice
4. Family members can eat at different times
5. Healthier than fast food
Be careful not to eat food past its prime. Three or four days is usually safe, depending on the food. Always refrigerate food quickly after meals so it doesn't spoil.
So use those lifesavers the next time your family is on the run. You'll be glad you did!
Top Five Reasons to Eat Leftovers
1. Saves money
2. Faster than the drive thru
3. Green choice
4. Family members can eat at different times
5. Healthier than fast food
Be careful not to eat food past its prime. Three or four days is usually safe, depending on the food. Always refrigerate food quickly after meals so it doesn't spoil.
So use those lifesavers the next time your family is on the run. You'll be glad you did!
Tuesday, February 24, 2009
Wii Fit
On the road to better health, some of us are willing to take any detours, no matter how unappealing they really are. Most of the time, it is better to stick to the main highway. Anything that promises weight loss without exercise or sounds extreme (think colon cleanse) is just a play for your money.
Our bodies were not meant to be sedentary. We are not rocks or pieces of furniture that need not move to maintain our form. Exercise not only maintains a healthy weight but improves mental health and keeps your body functioning better over a longer life.
So how does the cardiologist's family exercise? Confession: The cardiologist is the biggest couch potato in the family. Yes, he resists exercise for exercise's sake so it's up to me to provide motivation.
One of the best ways to exercise is to pick an activity where you are having so much fun, the exercise is secondary. Our family recently discovered Wii Fit and have had a blast with it ever since. My husband & I grew up before video and computer games, Xboxes, etc. so we usually have no interest in playing them. Our daughter received a Wii system for Christmas and we were instantly converted.
Wii Fit is easy to use, has great graphics and can provide a really good workout. There are a variety of activities to choose from: strength training, aerobics, yoga and fun games such as ski jump or boxing. The Wii will also measure your BMI and set goals for you while providing plenty of positive feedback. The family has developed a competitive spirit and if one person starts the Wii program, someone else often joins in.
I have an 80 year old friend who got a Wii system and loves it. She has learned to connect to her nieces and nephews over the internet and plays with them. The only drawback with Wii is the price but if the whole family benefits, the cost is worth it.
If you are seriously overweight or in poor health, please consult a physician or a personal trainer before beginning a fitness program. Otherwise, get off the couch, get a Wii and start having fun.
Our bodies were not meant to be sedentary. We are not rocks or pieces of furniture that need not move to maintain our form. Exercise not only maintains a healthy weight but improves mental health and keeps your body functioning better over a longer life.
So how does the cardiologist's family exercise? Confession: The cardiologist is the biggest couch potato in the family. Yes, he resists exercise for exercise's sake so it's up to me to provide motivation.
One of the best ways to exercise is to pick an activity where you are having so much fun, the exercise is secondary. Our family recently discovered Wii Fit and have had a blast with it ever since. My husband & I grew up before video and computer games, Xboxes, etc. so we usually have no interest in playing them. Our daughter received a Wii system for Christmas and we were instantly converted.
Wii Fit is easy to use, has great graphics and can provide a really good workout. There are a variety of activities to choose from: strength training, aerobics, yoga and fun games such as ski jump or boxing. The Wii will also measure your BMI and set goals for you while providing plenty of positive feedback. The family has developed a competitive spirit and if one person starts the Wii program, someone else often joins in.
I have an 80 year old friend who got a Wii system and loves it. She has learned to connect to her nieces and nephews over the internet and plays with them. The only drawback with Wii is the price but if the whole family benefits, the cost is worth it.
If you are seriously overweight or in poor health, please consult a physician or a personal trainer before beginning a fitness program. Otherwise, get off the couch, get a Wii and start having fun.
Thursday, February 19, 2009
Menu and Meal Planning
To eat better, someone in the family has to take charge of meals. I firmly believe that eating out frequently, especially at fast food restaurants, packs on the pounds. My family eats out an average of once a week and rarely do we eat fast food. Cooking at home gives you more control of the money you spend also.
Confession: I love to eat and I love to cook. Eating at restaurants is a huge treat for my family.
Now I realize that many people don't share my love of cooking but hopefully my tips will help make this chore easier. The burden of meals doesn't have to fall on one person. Even children can and should help. Family members can take turns shopping, cooking and cleaning up.
1. Cooking will be much more stressful unless you'ved planned a menu 3 or 4 days in advance and done the grocery shopping. Then when you do get home, everything is on hand and ready to go. I am amazed at people who head out the door at five saying, "I have no idea what we'll have for dinner." If you shop for food without a list and a menu plan, you will waste time and money because you will purchase impulse items and forget important ingredients. A list keeps me focused.
2. Sit down with weekly sales circulars, your recipes and make a list of what you will cook for three or four days. Keep in mind the family schedule, planning easy, quick meals for busy days. Then make your grocery list. This takes me about 10 to 15 minutes.
3. Get a 3 ring notebook with plastic sleeves to keep your favorite recipes in so they are easy to find. If meal ideas are really a struggle, work on collecting 30 days worth of simple recipes that you can rotate.
Quick and easy meal suggestion: Try Jimmy Dean's Breakfast Skillets with Ham. This costs between $4 to $6 and would make a great fast dinner. Add a fruit or green salad and your meal is ready in about 15 minutes. A serving has 270 calories, 4 grams of fat, with 1 gram saturated and 0 transfat.
Next time I will talk about Wii Fit!
Confession: I love to eat and I love to cook. Eating at restaurants is a huge treat for my family.
Now I realize that many people don't share my love of cooking but hopefully my tips will help make this chore easier. The burden of meals doesn't have to fall on one person. Even children can and should help. Family members can take turns shopping, cooking and cleaning up.
1. Cooking will be much more stressful unless you'ved planned a menu 3 or 4 days in advance and done the grocery shopping. Then when you do get home, everything is on hand and ready to go. I am amazed at people who head out the door at five saying, "I have no idea what we'll have for dinner." If you shop for food without a list and a menu plan, you will waste time and money because you will purchase impulse items and forget important ingredients. A list keeps me focused.
2. Sit down with weekly sales circulars, your recipes and make a list of what you will cook for three or four days. Keep in mind the family schedule, planning easy, quick meals for busy days. Then make your grocery list. This takes me about 10 to 15 minutes.
3. Get a 3 ring notebook with plastic sleeves to keep your favorite recipes in so they are easy to find. If meal ideas are really a struggle, work on collecting 30 days worth of simple recipes that you can rotate.
Quick and easy meal suggestion: Try Jimmy Dean's Breakfast Skillets with Ham. This costs between $4 to $6 and would make a great fast dinner. Add a fruit or green salad and your meal is ready in about 15 minutes. A serving has 270 calories, 4 grams of fat, with 1 gram saturated and 0 transfat.
Next time I will talk about Wii Fit!
Tuesday, February 17, 2009
Hello and Welcome
Welcome to my blog. I am a cardiologist's wife and so many people ask how my husband and I stay "so skinny", that I decided to start a blog about our healthy living habits and tips. Though I have no medical background, I fully share my husband's concern about Americans' overall health, especially heart health.
I plan to share cooking and exercise tips, health information from doctors, and our deepest secrets (my husband has a BIG sweet tooth). Being a mother of two busy children, I understand the difficulties we face in trying to fit exercise, grocery shopping and cooking into a typical week.
I will post updates weekly and I hope you will find practical suggestions, money saving tips and helpful medical information that you can incorporate into your life. I will talk about diets (what works, what is a ripoff), healthy meals, and health products. I am not promoting a major overhaul of your lifestyle but sensible, easy, small steps to improve your health.
I hope you will check back. My next post will be about menus and meal planning. Have a healthy day!
I plan to share cooking and exercise tips, health information from doctors, and our deepest secrets (my husband has a BIG sweet tooth). Being a mother of two busy children, I understand the difficulties we face in trying to fit exercise, grocery shopping and cooking into a typical week.
I will post updates weekly and I hope you will find practical suggestions, money saving tips and helpful medical information that you can incorporate into your life. I will talk about diets (what works, what is a ripoff), healthy meals, and health products. I am not promoting a major overhaul of your lifestyle but sensible, easy, small steps to improve your health.
I hope you will check back. My next post will be about menus and meal planning. Have a healthy day!
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