Posts Tagged ‘Wednesday Wellness’

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Wednesday Wellness: Healthy Alternatives to Super Bowl Favorites

By Tammy Parkinson | January 27th, 2010 0 Comments

Do you find Super Bowl Sunday one of the most nutritionally challenging days of the year?!!

Would you love it if you could have chicken wings, pizza, fried mozzarella and ribs all day and still wake up a pound thinner?

Well, I can’t promise that, unless you are actually the running back for one of the Super Bowl teams, but here are some slight variations to those favorites!

1)      Buffalo Wings: *

Ingredients:
8 oz. raw boneless skinless lean chicken breast, cut into 10 nugget-shaped pieces
1/4 cup Fiber One bran cereal (original), ground to a breadcrumb-like consistency in a blender or food processor
1 oz. (about 14 crisps) Pringles Light Fat Free Potato Crisps, Barbecue (or another fat-free BBQ-flavored potato chip)
3 tbsp. Frank’s RedHot Original Cayenne Pepper Sauce
dash onion powder
dash garlic powder
dash cayenne pepper
dash black pepper
dash salt

Directions:
Preheat oven to 375 degrees. Crush potato crisps completely and, in a small dish, mix with cereal crumbs. Add a dash of each of the seasonings and mix well. Place chicken pieces in a separate dish, and cover and toss with Frank’s RedHot. Spray a baking pan with nonstick spray. Give each chicken piece a shake (so it’s not dripping with RedHot), and then coat it evenly with the crumb mixture. Lay the battered nuggets on the baking pan. Place in the oven, and bake for 10 minutes. Then flip the wings over, and return them to the oven for 10 more minutes, or until outsides are crispy and chicken is cooked throughout. MAKES 2 SERVINGS

Serving Size: 5 wings (half of recipe)
Calories: 175
Fat: 1.5g
Sodium: 1,153mg**
Carbs: 14g
Fiber: 4g
Sugars: <1g
Protein: 27g

2)      Pizza

Ingredients:
Whole wheat lavash bread
Low sodium tomato/ spaghetti sauce or low fat hummus
Chopped chicken breast (or similar low fat meat)
Grilled veggies (get these from most deli counters already roasted; whole foods has fabulous roasted veggies)
Shaved veggie cheese or low fat mozerella cheese

Directions:
On top of lavash bread, lightly spread tomato sauce OR hummus.  Top with shredded chicken, vegetables and cheese.  The more veggies the better.  Bake in the oven @ 350 for 10 min or until the bread is lightly crispy

3)      Ribs

Try “Gardenburger” riblets and save yourself half the calories!!

4)      Mozzarella cheese sticks *

Ingredients:
2 light mozzarella sticks (50-60 calories and 2.5g fat per stick)
1/4 cup Fiber One bran cereal (original)
2 tbsp. fat-free liquid egg substitute
salt, pepper & Italian seasonings; to taste
Optional: low-fat marinara sauce (for dipping)

Directions:
Preheat oven to 375 degrees. In a food processor or blender, grind Fiber One to a breadcrumb-like consistency. Place crumbs in a small plastic container with a lid. Season crumbs with as much salt, pepper and Italian seasonings as you like. Set aside. Cut cheese sticks in half, so that you have 4 sticks. Place sticks in a small bowl, and pour egg substitute over the top of the sticks. Swirl egg substitute around so that it thoroughly coats the sticks. One by one, transfer sticks to the container with the crumbs. Cover container, and give it a shake to coat the sticks in the crumbs. Carefully return sticks to the dish with the egg substitute, and coat them again. Next put sticks back in the crumbs container, cover, and shake once more to coat (try doing this two at a time the second time around). Place sticks on a baking dish sprayed lightly with nonstick spray. Spritz the tops of the sticks with a quick mist of the spray. Place dish in the oven, and bake for 10 minutes (or until the first sign of cheese oozing out). If desired, serve with warm marinara sauce. Best when eaten immediately, while cheese is hot and gooey!

Serving Size: 4 pieces
Calories: 155
Fat: 5.5g
Sodium: 500mg
Carbs: 13.5g
Fiber: 7g
Sugars: 0g
Protein: 19g

If making these are simply too much, go for jumbo shrimp with cocktail sauce!  That’s always a high protein low calorie snack goodie nearly everyone loves!

Have fun!

*Compliments of Hungry Girl

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Wednesday Wellness: This January Try Something New

By Tammy Parkinson | January 13th, 2010 0 Comments

January, the first month of a NEW Year!

You see many ads about NEW goals, NEW you, NEW business strategies, NEW relationship promises, etc.

I love this!  Looking at your day with a “newness” towards everyday practices can and will revitalize your lives!

My message this week is short and sweet…simply…try something…anything…NEW every day!

If you frequent the same running trail, try a new one…just once!

If you always have oatmeal in the morning, try a protein shake instead

If you go to sleep at 11:30  and wake up at 7 everyday (uh, this would be me)  try to go to sleep at 10 and wake up at 6…just once!

Getting out of our ruts and daily habits will help us explore NEW areas of our lives which we have looked away from and possibly even closed!

Today, I stopped by a coffee shop I have never been in before.  The layout was cute and open and gave me an idea of something I can do to our screen room!  Who knew a coffee shop would give me an idea for a remodel!

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Wednesday Wellness: Longer Days

By Tammy Parkinson | January 6th, 2010 0 Comments

December 21 was the official Winter Solstice.  What this means is that during a calendar year, the 21st was the “shortest day” in terms of daylight hours of any other day during that year.

June 21 is the day known as the Summer Solstice.  Exactly 6 months later and this day determines the “longest” day of the year (or the day with the most hours of sunlight).

On or around the 27th of December this past month, I made the comment to someone that we are on the upswing to longer days.  He laughed and said that was so far away, how could I call longer days as getting closer when we are only gaining a minute or two each day, if that!

The reality is although you barely notice longer days on a day to day basis, in 5-6 months from now, we will wake up to sunlight and some of us will even go to sleep when the sun is barely setting (in Alaska, this is true for sure). This analogy is similar to our goals!

If we look at the steps we take, day to day, sometimes it seems we are only “inching” forward; gaining only a minute or two each day towards our aspirations and we can get easily frustrated.

However, if we fast forward to 6 months from now and are diligent in the goals we desire, the difference is phenomenal!

Let’s say you want to reduce your waistline; instead of going on a cleanse, detoxing and not eating for 5 days, consider replacing one of your “usual” meals each day with a colorful healthy salad, or replace the 3 pm candy with an apple.

Or, instead of running to the gym after being sedentary for the last 10 months and working out for 90 min 7 days a week until you are so sore and exhausted you wait another 10 months to go back, try adding in a routine of an extra 15 minutes every day…creating more dynamic workouts as the months go by!

As you are creating your goals for 2010, each day might seem like a baby step…but take them because by summer you won’t recognize yourself and you’ll be climbing stairs…literally!

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Wednesday Wellness: Cross The River

By Tammy Parkinson | December 30th, 2009 0 Comments

It seems like so many people I know have had, let’s say, a “growth year” in 2009.  That can be awesome…if we can move into 2010 taking the tools we learned during this growth stage in a positive direction!

You see, there is sometimes a huge river that we need to cross before we can create the life we want and need.  It’s swimming through the river, even when it’s deep with rapids that help us grow beyond our boundaries.

When it comes to your wellness, what challenges have you faced in 2009 which you have either overcome or need to overcome?  Are you avoiding crossing this river?

There are those blessed few who are born with an easy life; one without challenges, one of sweet bliss and never a worry.  You know though, I truly doubt anyone can find their true bliss if one doesn’t go through rivers, mountains, valleys and sometimes deserts. To grow is to experience pain, persevere and blossom.

If there is a river you need to cross, maybe this is the time to dive in.  Get your life jacket on, wear the right clothes, bring a rope with you and go for it!   Swim with strength, drive, integrity, effort and everything in you it takes to reach the shoreline of who you know you want to be and truly are!

Take 2010 by the horns and make it an amazing year, for your health, wellbeing and your spirit!

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Wednesday Wellness: Give the Gift of Health…To Yourself!

By Tammy Parkinson | December 23rd, 2009 0 Comments

A few weeks ago, I wrote about the temptations of the food choices around the holidays.  If you recall, I suggested we really have only 3 or 4 real holiday meals (depending on what you celebrate) that lead us off the health path.

This Friday will be one of those tempting days.  I had one of my challenging days last night!  There were so many delicious options!

Since I knew I was going to “indulge a bit”, I decided to make a deal with myself before diving in.  Here’s what I committed to:

  • Get a good workout in that morning
  • Decide if I was going to have wine, and if so, how much
  • Commit to my no sugar promise (actually, this was the easiest part!)
  • Choose veggies as ¾ of my plate (we had caramelized carrots, broccoli and cheese casserole and cheesy potatoes with buttered green beans…so this was not necessarily easy!)
  • Connect with how full I am before getting up for seconds

This is the beginning of a week full of festive meals, so my goal this week is to workout a little harder every day, drink more water than usual and eat light to dive into the weekend feeling at the top of my nutrition game.  It helps to have a game plan!

Trust me; this can be challenging for me, just as much as anyone, especially since this week is also the busy week getting ready for the big day(s)!  But you can also trust me that if we do this; we will sail right through the New Year feeling good about our choices, fitness, and health!

Have a wonderful, special week and give the gift of health…to yourself!

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Wednesday Wellness: Trying Something New

By Tammy Parkinson | December 16th, 2009 0 Comments

Often in my Wednesday Wellness articles I write about what I see and observe during the week.  I am inspired, almost daily, by someone or something within the routine of what I do.  This past week I’ve noticed a rising number of people who, when they are approaching a workout regiment, are nervous, scared and intimidated.

I realize starting anything new can be daunting, but what I find fascinating is that out of the 8 or so new clients I’ve recently met, they are all very unsure of their potential.  In fact, they set themselves up to fail or to allow themselves to fail.  They are comparing themselves to others and feeling as though they are the only ones who feel they can’t do it.

The irony here is that all 8 feel as though they are the only ones who can’t, but in reality they all CAN, just in their own way.  Who is to say one of us is better than the other at anything?  We all (me too) get so caught up in comparing ourselves to others that we hone in our insecurities and shortcomings.

Since I have the unique pleasure of meeting so many people and being a sounding board for this diversity, I can say with all confidence that we are our own worst critic.

My message here is simple: let go of what you think you cannot do, what you might feel afraid of or what you think someone will judge you as. Take a leap of faith as though no one is noticing your shortcomings and DO IT!  I bet if you pause for a moment, you know someone who is always up for anything and that person is the light that brightens every room!  THAT is what I am truly inspired by…the people who are willing try something new; no matter how they do it!

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Enter the New Year With a Light Heart & Body

By Tammy Parkinson | December 9th, 2009 0 Comments

Over the last several weeks I took a challenge with a close friend which grew to involve close to 20 more friends. The challenge was to not have added sugar (sweets/ sugary foods) until the Sunday past Thanksgiving day. Since then, this challenge has now stretched to January 1, 2010 (not for all 20, but for many).

The first week wasn’t easy (I love my little chocolate treat daily) but because I had those close to me also committed to the challenge, the team work and accountability made it so much easier. Who wants to nibble at a piece of cookie when you know there are 20 others who are nibbling on a carrot stick because you talked them in to it?!!

The idea behind this was to begin (or now to “end”) the holiday season with strength and ending the year as healthy as possible; a metaphor of sorts towards how I want to enter into 2010. Although the holidays are fun, exciting, loving and special, the word “stress” and “indulgence” are at the forefront of the month of December. Carving out how to take care of yourself so you feel strong and healthy is vital towards enjoying the real tradition of the season. Not just running from obligation to obligation.

Think about it; if you can go through this next month staying (or becoming) healthier, you’ll have stepped in to a New Year feeling stronger than past years! You will be 10 steps ahead of where you were last year and you’ll have an amazing sense of accomplishment in respecting your body and your inner strength.

Your challenge doesn’t have to be no “sweets” (course, you know you have a strong group rooting for you if you DO choose that)! It can be anything which in past years has caused you to feel worse when the New Year turns the corner.

If you decide to try this, announce it and know others believe in you and will help you when you struggle! These commitments don’t have to be forever. But testing your willpower will help you give love back to your body and your spirit so you can focus on the other matters of the season which help you enter the New Year with a light heart – and body!

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Healthy Holiday Solutions

By Tammy Parkinson | December 2nd, 2009 0 Comments

No matter how you celebrate the holidays, this is the time of year that exudes parties and indulgences!

When we start to think about the potential weight gain during these festivities, a little here and there can add up to a lot on the waist line! 

Some of the foods which unknowingly can get us in trouble are:

  • Dips
  • Salad dressings
  • Cheese plates
  • Pasta/potato recipes with butter/cream

 A little bit of added fat to the recipe can add up to hundreds of calories in no time. 

Recently, I played around with some traditional dips and prepared some yummy alternatives!   These 3 favorites were created with a food processor and were well received at Thanksgiving:

Instead of hummus (traditional with a lot of Tahini)

Edamame Hummus dip
Ingredients: 
1 12 oz package frozen shelled edamame (thawed)…organic preferred
1 tbsp of extra virgin olive oil
2 tbsp of rice vinegar
Tiny bit of sea salt to taste
¼ cup to ½ cup water
1/3 cup chopped parsley leaves

Place thawed edamame in a food processor, add all ingredients and blend until smooth.  The texture should be slightly thin and pasty.  Add parsley leaves and blend until well incorporated.  Serve with all kinds of veggies!  This freezes well too!

Pesto
Ingredients:
2 cups basil leaves tightly paced
1/8 cup extra virgin olive oil
1-2 tsp crushed garlic
Tiny bit of sea salt
1/8 cup raw pine nuts (chopped very finely) or raw almond slivers (chopped finely)

Place basil, olive oil, garlic and salt in an S blade in food processor.  Add nuts after basil is chopped well.  This is delicious with meats/fish and by itself!

No Avocado guacamole
Ingredients:
12 oz package of frozen green peas (thawed)
4 limes (squeezed)
7 oz of nonfat Greek yogurt
2 handfuls mint leaves
1-2 cloves garlic

Blend together until smooth.  Add tomatoes after blended if desired.  This freezes well and can be used with anything you like guacamole with.  It’s great as a sandwich spread too and a lot less fat!

ENJOY eliminating extra calories and enjoy your new recipes!!

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What would you do for one million dollars?

By Tammy Parkinson | November 25th, 2009 0 Comments

If you were paid $1 million to put on 100 pounds, would you do it?

In the last couple of weeks, I’ve been curious about this question and have asked about a dozen people of all walks of fitness and health what their answer would be. 

What I have found interesting, is those who are fit, and/or who have fought hard to get in shape immediately said no to this question – without a moment of hesitation. 

Those who weren’t in shape and hadn’t made their fitness a priority – but of course wished they were in better shape – said yes. Without delay each person continued to say how they would spend part of the money hiring the right people to help them lose the weight. Although, they don’t do it now.

I found it fascinating that the decision was so split down the middle.

Those who said no realized the value of balance and health and what this dangerous act would do to their bodies. It’s not simply a matter of putting on weight then losing weight. It’s a matter of what happens to the inside of our bodies when we stress it out. There is a potential to develop diabetes, high cholesterol, oxidation and a plethora of other ailments. 

It also deteriorates our momentum, our self-love and our mental attitude. 

One of my trainers expressed that he works with so many people, day-in and day-out, who treasure their fitness gains. Each get exhilarated when they’re able to bench mark what they have accomplished – he couldn’t imagine how difficult it would be to reverse this momentum.

I’m sharing with you, the day before Thanksgiving, the day before one of the biggest eating days of the year – to consider how important your health is to you, and what you are willing to do in order to keep your body and mind young and in amazing shape. 

Enjoy the Spirit of the Day!

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Discover Your Passion

By Tammy Parkinson | November 18th, 2009 0 Comments

What if I told you that you could do virtually anything you put your mind to? Even if you didn’t necessarily know that it was something you thought you wanted to do? What if I told you not only would you achieve it, but you’d exceed your goals and discover a passion for this new thing that you didn’t know existed within you? Oh, and you’d also lose over 25 pounds and 5% body fat in pursuit of this newfound passion, too. And all you had to do was suit up, show up, do the work and let the magic happen? Sounds impossible?

Recently, I got to witness a few of my clients complete a half century (50 mile) bike ride in Solvang. When they started “training” for this event, they were doing it because (quite honestly) their husbands were doing it and wanted their wives to do it, too. Begrudgingly, the girls started training, and signed up for the 25-mile event (while the guys were signed up for a metric century, or 62.5 miles.) But somewhere along the way, with more than a few thousand pedal strokes in between, the magic happened for them.

I was fortunate to watch as the passion unfolded for them. They started strength training, they began a nutrition program, and started riding their new bikes. Shifting? Nerve wracking for them. The saddle?? Ridiculously uncomfortable. And don’t even THINK about using anything other than their tennis shoes to ride with…

Slowly but surely, as they gained confidence and we went on ride after ride with one another, they began to flourish. They got new cycling gear. They learned how to shift. And they even used “clipless” pedals (which if you’re a cyclist you KNOW what a big deal this is!) With each pedal stroke, they came closer to realizing their goal of now a 50-mile ride. Inconceivable! And it no longer mattered that their husbands “wanted” them to do it–they now wanted to do it for themselves, because they truly loved cycling.

The big day arrived, and they had done their homework. No cramming necessary. Even though the day was tough at times, and glorious, too THEY DID IT!!! They completed the 50-mile ride. And without exception, every one of them said that never in their wildest dreams did they think they could do it and LOVE it so much. I couldn’t have been more proud and excited. The best part? They’ve already signed up for the next one…regardless of whether or not their husbands do it!

Discover your passion. Be willing to take risks and KNOW that you can indeed do virtually ANYTHING that you put your mind to.

This was written by one of Body Firm’s amazing trainers, Stacia Carney, who was able to witness this metamorphis over the last several months!

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