Low-fat Tuna Salad
1 can of solid white tuna
1/4 c lemon juice
1/2 c fresh chives (or dill...or BOTH!)
1/4 c chopped tomatoes
Fresh ground pepper (as much as you like)
Salt - Pinch
Just take a handful of lowfat Wheat Thins or Triscuits! Yummy!!
Monday, June 22, 2009
Low-fat Tuna salad
I love tuna salad, but it's usually pretty fattening. So I have created my own recipe that I love!
Low-fat Tuna Salad
1 can of solid white tuna
1/4 c lemon juice
1/2 c fresh chives (or dill...or BOTH!)
1/4 c chopped tomatoes
Fresh ground pepper (as much as you like)
Salt - Pinch
Just take a handful of lowfat Wheat Thins or Triscuits! Yummy!!
Low-fat Tuna Salad
1 can of solid white tuna
1/4 c lemon juice
1/2 c fresh chives (or dill...or BOTH!)
1/4 c chopped tomatoes
Fresh ground pepper (as much as you like)
Salt - Pinch
Just take a handful of lowfat Wheat Thins or Triscuits! Yummy!!
P90X
Week 5 of P90X is going to be really hard! Anyone who has tried P90X should know. I suggest it to anyone looking to get into shape. For those of you who haven't heard of this DVD workout, I will explain. It is an intense 90 day program that consists of Cardio, Yoga, Kenpo and resistance & weight training. For an hour a day, 90 days, 6 days a week...it's kicking my ass! Every time I get ready to do it I find myself getting whiny, but then after I'm done with the workout I feel awesome.
Tuesday, March 24, 2009
8 Flat-Belly Summer Foods
1. SPINACH
This great muscle builder is a rich source of plant based omega-3s and folate, which help reduce the risk of heart disease, stroke and osteoporosis. An added bonus, folate increases blood flow "down south", helping protect against age-related sexual issues! Try for 1 cup fresh spinach or half cup cooked per day.
Substitutes: Kale, bok choy, romaine lettuce
Ideas: Make your salads with baby spinach; add spinach to scrambled egg whites; add it to homemade pizza.
2. YOGURT
Fermentation spawns millions of reinforcements of beneficial bacteria in your body. This helps boost your immune system, can protect against cancer and can actually help fight cavities. Make sure the label says, "live and active cultures" and watch out for high-fructose corn syrup (which is said to increase obesity by suppressing the sensation of fullness).
Substitutes: Kefir, cottage cheese
Ideas: Yogurt topped with blueberries, walnuts, flaxseed and honey make for a protein and antioxidant happy breakfast or dessert; Plain low-fat yogurt is a perfect base for any creamy salad dressing or dip.
3. TOMATOES
Two things to know about tomatoes: Red are the best, because they're packed with more of the antioxidant Lycopene, and processed tomatoes are just as potent as fresh ones, because its easier for the body to absorb Lycopene. A diet rich in Lycopene can decrease your risk of bladder, lung, prostate, breast, skin and stomach cancers and well as reduce the risk of coronary artery disease. Aim for about eight red cherry tomatoes or a glass of tomato juice.
Substitutes: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava
Ideas: Sliced heirloom tomatoes with basil and olive oil; low-sodium V8 or gazpacho; roasted cherry tomatoes over grilled fish or chicken.
4. OATS
Oats garnered the FDA's first seal of approval. They are full of soluble fiber, which lowers the risk of heart disease. Oats have 10 grams of protein per half-cup serving, great muscle-friendly energy.
Substitutes: Quinoa (super yummy, sub for brown rice), flaxseed, pearly barley
Ideas: Eat granolas and cereals that have a fiber content of at least 5 grams per serving; sprinkle 2 Tbsp ground flaxseed on cereals, salads or yogurt.
5. CARROTS
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none of them is as easy to prepare, or have as low a caloric density, as carrots do. Aim for a half cup a day.
Substitutes: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango
Ideas: Snack on baby carrots; grate raw carrots into salad; toss a carrot into a breakfast smoothie with frozen mango and OJ; roast carrot chunks with olive oil, salt and cumin.
6. BLUEBERRIES
Blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or a half cup frozen or dried.
Substitutes: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp of açai pulp to cereal, yogurt, or a smoothie.
Ideas: Mix fresh blueberries into plain yogurt; blend with ice, yogurt, banana, and OJ for a smoothie; toss with baby spinach, red onions, goat cheese, and raspberry vinaigrette for a summer salad.
7. BLACK BEANS
Boost your brain power with black beans! They’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily half-cup serving provides 8 grams of protein and 7.5 grams of fiber, lower in calories than others and free of saturated fat.
Substitutes: Peas, lentils, pinto, kidney, fava, and lima beans
Ideas: Great in breakfast burritos, chili, puree 1 cup with 2 Tbsp of olive oil and roasted garlic for a healthy dip.
8. WALNUTS
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken! Talk about a super nut!! Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a post workout snack. Keep a can of Planters Nutrition Heart Healthy Mix in your desk, to keep from snacking on less fulfilling foods.
Substitute: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts
Ideas: Sprinkle on salads; chopped and added to pancake batter; trail/trek mix
1. SPINACH
This great muscle builder is a rich source of plant based omega-3s and folate, which help reduce the risk of heart disease, stroke and osteoporosis. An added bonus, folate increases blood flow "down south", helping protect against age-related sexual issues! Try for 1 cup fresh spinach or half cup cooked per day.
Substitutes: Kale, bok choy, romaine lettuce
Ideas: Make your salads with baby spinach; add spinach to scrambled egg whites; add it to homemade pizza.
2. YOGURT
Fermentation spawns millions of reinforcements of beneficial bacteria in your body. This helps boost your immune system, can protect against cancer and can actually help fight cavities. Make sure the label says, "live and active cultures" and watch out for high-fructose corn syrup (which is said to increase obesity by suppressing the sensation of fullness).
Substitutes: Kefir, cottage cheese
Ideas: Yogurt topped with blueberries, walnuts, flaxseed and honey make for a protein and antioxidant happy breakfast or dessert; Plain low-fat yogurt is a perfect base for any creamy salad dressing or dip.
3. TOMATOES
Two things to know about tomatoes: Red are the best, because they're packed with more of the antioxidant Lycopene, and processed tomatoes are just as potent as fresh ones, because its easier for the body to absorb Lycopene. A diet rich in Lycopene can decrease your risk of bladder, lung, prostate, breast, skin and stomach cancers and well as reduce the risk of coronary artery disease. Aim for about eight red cherry tomatoes or a glass of tomato juice.
Substitutes: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava
Ideas: Sliced heirloom tomatoes with basil and olive oil; low-sodium V8 or gazpacho; roasted cherry tomatoes over grilled fish or chicken.
4. OATS
Oats garnered the FDA's first seal of approval. They are full of soluble fiber, which lowers the risk of heart disease. Oats have 10 grams of protein per half-cup serving, great muscle-friendly energy.
Substitutes: Quinoa (super yummy, sub for brown rice), flaxseed, pearly barley
Ideas: Eat granolas and cereals that have a fiber content of at least 5 grams per serving; sprinkle 2 Tbsp ground flaxseed on cereals, salads or yogurt.
5. CARROTS
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none of them is as easy to prepare, or have as low a caloric density, as carrots do. Aim for a half cup a day.
Substitutes: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango
Ideas: Snack on baby carrots; grate raw carrots into salad; toss a carrot into a breakfast smoothie with frozen mango and OJ; roast carrot chunks with olive oil, salt and cumin.
6. BLUEBERRIES
Blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or a half cup frozen or dried.
Substitutes: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp of açai pulp to cereal, yogurt, or a smoothie.
Ideas: Mix fresh blueberries into plain yogurt; blend with ice, yogurt, banana, and OJ for a smoothie; toss with baby spinach, red onions, goat cheese, and raspberry vinaigrette for a summer salad.
7. BLACK BEANS
Boost your brain power with black beans! They’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily half-cup serving provides 8 grams of protein and 7.5 grams of fiber, lower in calories than others and free of saturated fat.
Substitutes: Peas, lentils, pinto, kidney, fava, and lima beans
Ideas: Great in breakfast burritos, chili, puree 1 cup with 2 Tbsp of olive oil and roasted garlic for a healthy dip.
8. WALNUTS
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken! Talk about a super nut!! Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a post workout snack. Keep a can of Planters Nutrition Heart Healthy Mix in your desk, to keep from snacking on less fulfilling foods.
Substitute: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts
Ideas: Sprinkle on salads; chopped and added to pancake batter; trail/trek mix
Wednesday, March 11, 2009
What We Eat Affects Our Health, LA Times
SOY
Pros
Soy is high in protein and rich in iron, zinc and calcium. Studies show that soy lowers cholesterol and combats osteoporosis by reducing bone mineral loss. Studies have also shown that whole soy products such as tofu, soy beans, soy nuts tempeh and soy milk have helped women cope better with symptoms of menopause.
Cons
The most serious side effect of soy is its potential to increase the risk of breast cancer in those who are predisposed. Any woman who had had breast cancer, or who is at risk should discuss the pros and cons with her physician. Soy has also been shown to interfere with thyroid function. It may inhibit the gland's ability to do its job in people are are iodine deficient, and can reduce the absorption of thyroid medications. If you are taking any thyroid medication, take it several hours before or after consuming soy foods.
Bottom Line
Try adding whole soy foods to your diet unless you have had breast cancer or your doctor advises against it for other reasons.
Pros
Soy is high in protein and rich in iron, zinc and calcium. Studies show that soy lowers cholesterol and combats osteoporosis by reducing bone mineral loss. Studies have also shown that whole soy products such as tofu, soy beans, soy nuts tempeh and soy milk have helped women cope better with symptoms of menopause.
Cons
The most serious side effect of soy is its potential to increase the risk of breast cancer in those who are predisposed. Any woman who had had breast cancer, or who is at risk should discuss the pros and cons with her physician. Soy has also been shown to interfere with thyroid function. It may inhibit the gland's ability to do its job in people are are iodine deficient, and can reduce the absorption of thyroid medications. If you are taking any thyroid medication, take it several hours before or after consuming soy foods.
Bottom Line
Try adding whole soy foods to your diet unless you have had breast cancer or your doctor advises against it for other reasons.
RED MEAT
Pros
Red meat is a great source of protein containing essential amino acids (the building block of protein to give you energy). Beef is one of the best sources of iron and a good source of B vitamins, zinc and selenium (said to reduce the risk of prostate cancer, but research still in process.)
Cons
Many meats (prime rib, salami, bologna, hot dogs and sausages) are full of saturated fat, which increases LDL cholesterol (the bad one) and triglycerides, which in turn increases the risk of coronary heart disease. Red meat is also associated with increased risk of colon cancer, gallstones and gout.
Bottom Line
In choosing red meat, go for eye round or sirloin, both among the leanest. Or if your "game," try the game meats such as ostrich or buffalo. Game meats are generally lower in fat and calories!
Alcohol
Pros
Alcohol reduces the risk of cardiovascular disease, heart attack and ischemic stroke by relaxing blood vessels and boosting levels of HDL (good) cholesterol. A compound found in red wine called "resveratrol" can improve blood flow and prevent LDL (bad) cholesterol from damaging arteries. Moderate consumption (1 glass/per day for women & 2 glasses/ per day for men) has also been said to reduce the risk of type 2 diabetes and can lower blood sugar in those with diabetes.
Cons
Alcohol can increase blood pressure and triglycerides and should be avoided by those with liver disease. Even moderate amounts of alcohol can increase a woman's risk of breast cancer. Meanwhile, excessive drinking has been linked to cancers of the mouth, pharynx, larynx, esophagus and pancreas. Lastly, alcohol is high in calories, but doesn't fill you up the same way food does, and can even stimulate your appetite...Taco Bell anyone?!
Bottom Line
Drink in moderation!
Friday, March 6, 2009
Launching Your Own Fashion PR Agency: Amy Lagae/Avenue Public Relations
I read this article on www.prcoutoure.com.
by PR Couture May 20, 2008
Building on a fifteen-year career in public relations and special events, Amy Lagae has established Avenue Public Relations with the intent on taking her passion for media to a new level. In launching her own boutique agency, she will bring a unique approach to the industries in which she has spent her career: fashion, lifestyle, luxury services, and charity work.
In her own words, Amy shares with PR Couture about her decision to launch her own company and the challenges she faced:
The biggest challenge [in starting my own agency] was finding the courage to do it. Once I made the decision, Avenue just fell into place. I had so many ideas in my head of what I wanted to do, services I wanted to offer, “dream” clients I wanted to land….. I just kind of set my mind to certain things and they began to happen. My best advice for those wanting to start their own firm: Believe in yourself and do it.
http://www.avepr.com/
This article is very inspiring to me b/c my dream is to start my own business as well. My passion for shoes started at a young age. My dream is to make fashion forward affordable sandals, "flip-flops." I wear mostly sandals, but I have yet to find a brand that I really love. The styles I find are usually terribly over-priced, or non-inventive. I too, like Amy, have "many ideas in my head" and ' "dream" clients.'
by PR Couture May 20, 2008
Building on a fifteen-year career in public relations and special events, Amy Lagae has established Avenue Public Relations with the intent on taking her passion for media to a new level. In launching her own boutique agency, she will bring a unique approach to the industries in which she has spent her career: fashion, lifestyle, luxury services, and charity work.
In her own words, Amy shares with PR Couture about her decision to launch her own company and the challenges she faced:
The biggest challenge [in starting my own agency] was finding the courage to do it. Once I made the decision, Avenue just fell into place. I had so many ideas in my head of what I wanted to do, services I wanted to offer, “dream” clients I wanted to land….. I just kind of set my mind to certain things and they began to happen. My best advice for those wanting to start their own firm: Believe in yourself and do it.
http://www.avepr.com/
This article is very inspiring to me b/c my dream is to start my own business as well. My passion for shoes started at a young age. My dream is to make fashion forward affordable sandals, "flip-flops." I wear mostly sandals, but I have yet to find a brand that I really love. The styles I find are usually terribly over-priced, or non-inventive. I too, like Amy, have "many ideas in my head" and ' "dream" clients.'
Monday, March 2, 2009
Moving to Arizona
The biggest step I have taken in my adult life so far...I'm moving to Arizona. My boyfriend of just a year, bought a house and has asked me to move in. I have no idea what my future holds. The most exciting part about it is that I have the opportunity to start all over! New career, new friends, new realtionship, new world...new adventures! Here we go!
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