Energizing Foods for Lunch

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Wellness Wednesday!

Strawberries and blueberries

Lunch should help you get the energy you need to make it through your afternoon. Jobs can be stressful and demand a lot from your mind and body. Be prepared for those demands by packing healthy foods that also help boost your energy for the rest of the workday.

While vitamins and minerals provide nutrition, they aren’t a source of food energy. Look to carbohydrates, fats and proteins for the calories you need. Carbohydrates, including sugars, are good for quick energy. If you have protein with those carbs, you can slow the rate at which your body absorbs them. The best way to put these together is to combine small amounts of protein, complex carbohydrates and some healthy fats as part of your lunch

The following are some foods that are good for you and help energize you for the afternoon ahead:

  • Energizing fruits: blueberries, strawberries, cantaloupe, mango, citrus fruit, tomatoes, avocado
  • Energizing veggies: peppers, sweet potatoes, spinach, broccoli
  • Energizing proteins: pork, salmon, soy, beans, nuts
  • Energizing grains: whole grains, oatmeal
  • Low-fat dairy products

If you think you’ll need another energy boost during the day, combine these with a healthy mid-afternoon snack to pack with your lunch. The following are some energizing healthy snack ideas you can try:

  • An orange — bring the whole orange, or peel the orange in advance and bring the wedges in to work in a small snack bag
  • A small snack bag of dried fruit and nuts
  • A spoonful of peanut butter on whole-wheat crackers — you can keep these ingredients in your desk drawer for snacks throughout the week, but keep your portions in check
  • Low-fat yogurt with strawberries and blueberries — chop up the berries ahead of time and bring them in a small container with your lunch, or add them to the yogurt in advance A cup of cantaloupe and mango slices with mandarin orange wedges
  • Sliced veggies and hummus dip — slice the veggies at home and bring them in a small snack bag
  • Pita chips and bean dip

Another energizing tip is to make sure you stay hydrated. Your body is about 60 percent water, and it needs that water for digestion and energy. Even the slightest dehydration can make you feel tired

Keep a water bottle or big cup with you at work to remind you to drink plenty of water throughout the day, and refill it as soon as it’s empty.

From: www.health.discovery.com



BCCA selected as a Charity for PUMA’s Project Pink!

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BCCA has been selected as a charity for PUMA’s Project Pink! Voting begins September 26th-October 7th. The charity with the most votes receives 100% of the proceeds from PUMA’s Project Pink initiative.



Warm-Up Exercises

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Fitness Friday!

Warm-up exercises are essential to any workout. Preparing the muscles and joints for more intense activity helps prevent injury, as well as promoting circulation. Warm-up exercises increase the temperature of the body, making the muscles more flexible and receptive to strenuous activity. Most experts even advise that you engage in warm-up exercises before stretching. Warming up should slightly increase the heart rate but not to the level experienced during your workout.

 

From: www.health.discovery.com




Healthy Eating Tip

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Wellness Wednesday!

Healthy Eating Tip

The more color on your plate, the better. Not only does this keep things interesting and exciting for you and your taste buds, but it’s healthier. The nutrients that create the different colors in our fruit and vegetables, represent different nutrients for your body. Feed your body as many varieties as possible, the fight against the common cold, cancers and other illnesses can be prevented by having variety in you diet. Trying new fruits, vegetable combinations and dinner choices will keep your family on their toes.

From: health.discovery.com



Strawberry Shortcakes

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Ingredients
Picture of Strawberry Shortcakes Recipe

Shortcakes:

  • 1 1/2 cups all-purpose flour
  • 3 tablespoons sugar
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 3 tablespoons cold (salted) butter, cut into small pieces
  • 1/2 cup plus 1 tablespoon low-fat buttermilk
  • 1 large egg, slightly beaten
  • 1 tablespoon grated lemon zest
  • 1 tablespoon sliced almonds
  • Filling
  • 4 cups strawberries, hulled and sliced
  • 2 to 3 tablespoons sugar (depending on the ripeness of the berries)
  • 2 teaspoons grated orange zest
  • 1 tablespoon orange juice
  • 2 tablespoons 0 percent or 2 percent fat Greek Yogurt per serving, for garnish
  • Confectioners’ sugar for dusting (optional)

Directions

Preheat the oven to 400 degrees F. Spray a large baking sheet with cooking spray.

Shortcakes: Combine the flour, sugar, baking powder, and salt in a large bowl. Add the butter and work it into the flour mixture with your fingers until it resembles coarse meal.

Whisk together 1/2 cup buttermilk, the egg, and lemon zest in a small bowl. Add to the flour mixture and lightly mix with your hands just until the dough just comes together. Do not over mix. Turn the dough out onto a lightly floured work surface. With lightly floured hands, gently pat the dough into a 7-inch round about 1/2-inch thick. Cut into 8 equal sized wedges. Space the shortcakes evenly on the prepared baking sheet. Brush the tops with the remaining 1 tablespoon buttermilk and sprinkle with the almonds. Bake until golden brown, about 12 to 15 minutes.

Filling: Combine the strawberries, sugar, zest, and juice in a large bowl. Let stand until the sugar is dissolved and the mixture is syrupy, about 15 minutes.

Split the shortcakes. Place the bottom halves of the shortcakes on plates and top evenly with thestrawberry mixture and the yogurt. Cover with tops of the shortcakes. Dust with confectioners’ sugar, if using.

Nutritonal analysis per serving: 1 shortcake with 1/2 cup filling and 1 tablespoon topping.

Calories 215; Total Fat 6 g; (Sat Fat 3 g, Mono Fat 2 g, Poly Fat 0.5g) ; Protein 6 g; Carb 35 g; Fiber 2 g; Cholesterol 39 mg; Sodium 270 mg

Copyright 2009 Television Food Network, G.P. All rights reserved

From: www.foodnetwork.com



Turn your Shower into a Sauna

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Spa Tip Thursday!

Turn your Shower into a Sauna

“Just turn your shower on and run it at its hottest temperature for about 20 minutes. While the water is running and the steam is building, take a warm washcloth and spray with your favorite relaxing oil. (Lavender, vanilla or rosemary are all great de-stressing aromas.) When you step into your shower, put the washcloth up to your face and take a deep breath of your soothing, oil-scented steam. It’s a great way to unwind right before bed—and it also helps clear up sinuses.”

By: Aly Walanksy,eBeauty Daily
From: www.glamour.com


Healthy Eating Tip

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Wellness Wednesday!

Healthy Eating Tip

Retrain your taste buds and retrain your brain and attitude toward good food choices. The natural sweetness of an orange or apple can’t compete with the sugary taste of a candy bar, but you must retrain, and relearn, the goodness of what’s good for you. Start choosing to eat more fruits and vegetables as snacks or as replacements for some of the fats that you would tend to add onto your lunch tray or dinner plate – you and your taste buds will get used to it.

 

From: health.discovery.com



French Three Onion Soup

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Tasty Tuesday!

French Three Onion Soup

Picture of French Three Onion Soup Recipe

Ingredients

  • 1 tablespoon unsalted butter
  • 1 teaspoon extra-virgin olive oil
  • 1 1/2 pounds yellow onions, peeled, halved, and thinly sliced, (about 6 cups sliced)
  • 6 shallots, thinly sliced, (1 3/4 cups)
  • 1 leek, white and light green part thinly sliced, washed well, and dark green top reserved
  • Kosher salt and freshly ground black pepper
  • 3 to 4 fresh thyme sprigs
  • 1 fresh rosemary sprig
  • 1 tablespoon all-purpose flour
  • 4 cups low-sodium beef broth
  • 2 cups water
  • 2 teaspoons Worcestershire sauce
  • 1/4 cup dry sherry
  • 8 (1/4-inch thick) slices whole-wheat baguette (2 ounces), toasted
  • 1/2 cup finely grated Gruyere (about 1 3/4 ounces)
  • 1 tablespoon chopped fresh chives

1. Heat the butter and oil together in a Dutch oven over medium heat. Add the onions, shallots and leek, and season with salt and pepper, to taste. Stir to combine and cover. Cook, without stirring until the onions are soft and beginning to brown, about 10 to 15 minutes.

2. Uncover, and continue to cook, stirring often, until the onions are a rich brown color and well caramelized, about 25 to 30 minutes. (If the onions begin to stick to the bottom of the pan or burn add about a 1 tablespoon water at a time.) Meanwhile, tie the reserved leek top with the thyme and rosemary using a piece of kitchen twine.

3. Sprinkle the flour over the onions and cook, stirring, to cook out the raw flour taste, about 2 to 3 minutes. Stir in the broth and 2 cups water, scraping any browned bits from the bottom of the pan; add the herb bundle. Reduce the heat and simmer until thickened, 20 to 25 minutes. Stir in the Worcestershire and remove from the heat. Discard the herb bundle, stir in the sherry and season, to taste, with salt and pepper.

4. Preheat the broiler. Divide the soup between 4 (16-ounce) oven proof bowls or ramekins and arrange them on a baking sheet. Top each bowl evenly with 2 baguette slices and top with the cheese. Put under the broiler until the cheese is melted and lightly browned, about 1 minute. Sprinkle with the chives and serve.

Serving Suggestion: Turn this rich soup into a full meal with a salad of baby mixed greens, sliced endive and beets with a lemon vinaigrette.

Nutritional analysis per serving

Calories 317; Total Fat 10.5g (Sat Fat 5g, Mono Fat 4g, Poly Fat 1g); Protein 15g; Carb 40g; Fiber 4g; Cholesterol 22mg; Sodium 357mg

From: foodnetwork.com



Wall Squats

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Fitness Friday!

1.5 Wall Squats
Wall squats are a great and basic exercise to work your lower body including the quads, glutes and core.
Level: Beginner/intermediate

1. Place a stability ball against the wall and the small of your back.
2. Make sure your feet are hip distance from each other and slightly in front or your body so you are leaning against the ball.
3. Slowly bend your knees making sure they do not go past the toes and slide your body down the ball.
Your thighs should be parallel to the floor before you return to your starting position.
4. Now here’s the kicker: once you get up half way return to the bottom and then do the full movement to the top. Do 2-3 sets of 10-12 repetitions.

From: www.self.com



Healthy Eating Tip

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Wellness Wednesday!

Healthy Eating Tip

Learn basic alternatives to fattening foods. Learn to speak the second language of food – the language of healthy food:

  • Choose mustard over mayo (mustard naturally has less calories/fat).
  • Choose brown rice, whole wheat, rye or oat bread over white bread (brown foods don’t have extra fats added to them to change their color).
  • Choose the white meat of turkey or chicken over dark meat, red meat or pork (most of our fat intake comes from animal fat; white meat contains less fat).
  • Choose baked or broiled over fried, battered or breaded.
  • Choose water over juice and soda. Some juices contain just as many carbs and calories as a small bag of potato chips. Try slowly weaning yourself off caffeinated soda with [herbal] tea or water – have two glasses of water, or cups of tea, per every can of soda. (Also, don’t drink your calories – those 100 calories of juice could be two pieces of fruit or a cereal bar, a more filling feeling for you and your stomach.)
  • Choose low-calorie sauces and ask to have sauces and dressings served on the side. (Usually more sauce is poured on than is needed. Dip your fork into the sauce, then dip your fork into the food. This will give you the flavor with every bite, but without the extra, unnecessary fat.)
  • Choose fat-free milk and cheese made with skim milk, as opposed to whole milk (again, most of our fat intake comes from animal fat).
  • Choose vegetables as side orders over fries and chips. Steamed veggies are preferable over creamed veggies (vegetables naturally carry less fat).
  • Choose to pack fruit and nuts to hold you over to the next meal, rather than opting for fast food or snacks from a vending machine. Fruit snacks will help you get to the next meal, as they allow you to eat more, more often and without the extra fat intake). Fruits like bananas and oranges are convenient and have their own protective packaging.
From: health.discovery.com