Health & Nutrition
Victoria Reyer
http://www.everydayhealth.com/diet-nutrition/101/food-safety/is-organic-better.aspx
Organic foods are better than non-organic foods because not only do they taste better, but they have been proven to contain more antioxidants, and are more eco-friendly than non-organic foods. According to recent studies, pregnant women and children are more susceptible to complications from consuming pesticides and meat containing growth hormones. Organic foods are produced using natural fertilizers like compost or manure, and do not contain harmful pesticides. To avoid using pesticides, organic farmers use constant crop rotations to ward off insects.
To check that a product is ‘truly’ organic before purchasing it, look for a USDA seal on the label. This seal means that the product was examined by the United States Department of Agriculture and it meets their standards. However, many people complain that products displaying this sticker are significantly more expensive than their non-organic counterparts. A way to cut cost and still be able to buy organic foods is to buy organics in bulk and freeze the extra until you need it. Another alternative is to buy generic brands of organics, instead of the products with more expensive name-brand labels.
If you take everything into consideration, organic foods are a better option than non-organics. They’re produced more sustainably, more humanely, they taste better, contain more antioxidants, and are safer to feed your children.
http://www.everydayhealth.com/diet-nutrition/101/nutrition-basics/food-pyramid.aspx
This article basically explains how you’re supposed to measure your food portions, and how you’re supposed to select which foods to eat based off of the food pyramid. A good rule of thumb to follow when choosing what to eat is to eat a lot of fruits and vegetables of varying colors. For example, a good meal for lunch would be grilled chicken with a side of roasted organic broccoli, brown rice, and a cup of organic grapes. Rice, which is a grain, is a part of the most significant and largest food group on the food pyramid. The average person should consume 6 servings of whole grains daily.
The vegetable food group is a close second; the average person should consume five servings of vegetables daily. Fruit is next, with four daily servings, followed by milk, which is three cups. Milk products are better for you if you eat and drink the low-fat or non-fat options-- like buying fat free milk instead of whole. Then there’s meat and beans, which the average person should consume two to three servings of daily. The average person should consume six tablespoons or less of oils per day, which makes up the tip of the pyramid, and the smallest food group. Recently, there was another food group added, which people refer to as “discretionary calories,” which are basically extra calories that aren’t included in the food pyramid that you can use on foods that are high in fat or sugar, like desserts.http://www.handletheheat.com/skinny-chocolate-chip-cookies/
Ingredients:
1 1/2 cups whole wheat flour
1/2 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1/4 cup room temperature organic virgin coconut oil
1/4 cup unsweetened applesauce
1/2 cup packed light brown sugar
1/4 cup granulated sugar
1 large egg
1 teaspoons vanilla extract
1 cup chocolate chips
Directions:
Preheat the oven to 375°F. Line large baking sheets with parchment paper or silicone baking mats.
In a medium bowl, whisk together the flour, baking soda, baking powder, and salt.
In the bowl of an electric mixer, beat the coconut oil, applesauce, brown sugar, and granulated sugar until well combined. Beat in the egg and vanilla. On low speed, gradually beat in the flour mixture. Stir in the chocolate chips.
Drop by rounded tablespoons onto the prepared baking sheets. Bake for 10 minutes, or until light brown. Let cool on wire racks.
http://keepinitkind.com/easy-homemade-vegan-yeast-free-flatbread/
Ingredients
- 2 cups unbleached all-purpose flour + more if necessary and for your floured surface
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- 1/2 cup water
- 1/4 cup non-dairy milk (I used almond)
- 2 tablespoons olive oil
Instructions
- Combine all of the ingredients in a bowl. Use a spoon to stir until a dough forms and then use your hands to knead until it is soft and pliable. The ball of dough should be soft, pliable, but not sticky. If it is sticky, add flour by the tablespoon until it no longer sticks to your finger when touched.
- Transfer the ball of dough to a floured surface. Divide the dough in half and roll both halves into balls. Divide each of those balls in half and roll them into balls. Divide the four balls in half, creating 8 small balls of dough. Set them aside.
- Line a baking sheet with parchment paper. Make sure your surface is still well-floured. Take one ball and use your fingers to flatten it into a circle. Use a rolling pin to roll the dough out into a 5 to 6-inch circle-ish shape. Place the flattened dough on the prepared baking sheet and repeat with 3 more balls of dough (it's okay if the flattened circles slightly overlap each other). Lay another sheet of parchment paper over the circles and continue with the remaining 4 balls of dough (laying them on the top sheet of paper).
- Heat a frying pan or griddle over medium-high heat. Place one of the circles of dough in the pan and cook until bubbles begin to form and the edges begin to lift, about 1 to 2 minutes. Use tongs to quickly flip it over and cook for another 1 to 2 minutes. Remove from the pan and place on a plate. Cover with a clean kitchen towel to keep warm. Repeat with the remaining circles of dough.
- If they are not eaten immediately, let them cool before transferring them to an airtight container. Refrigerate for 3 to 4 days. Enjoy!
http://allrecipes.com/Recipe/Low-Fat-Blueberry-Bran-Muffins/Detail.aspx?evt19=1&referringHubId=84
Makes servings USMetricAdjust Recipe (Help)
1 1/2 cups wheat bran
1 cupnonfat milk
1/2 cup unsweetened applesauce
1 egg
2/3 cup brown sugar
1/2 teaspoon vanilla extract
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
Directions
- Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or use paper muffin liners. Mix together wheat bran and milk, and let stand for 10 minutes.
- In a large bowl, mix together applesauce, egg, brown sugar, and vanilla. Beat in bran mixture. Sift together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries. Scoop into muffin cups.
- Bake in preheated oven for 15 to 20 minutes, or until tops spring back when lightly tapped.
http://allrecipes.com/Recipe/Banana-Waffles/Detail.aspx?evt19=1&referringHubId=15334
Ingredients
1 1/4 cusall-purpose flour
3 teaspoons baking powder
1/2 teaspoon salt
1 pinch ground nutmeg
1 cup 1% milk
1 egg
2 ripe bananas, sliced
Directions
- Preheat waffle iron. In a large mixing bowl, sift together flour, baking powder, salt and nutmeg. Stir in milk and eggs until mixture is smooth.
- Spray preheated waffle iron with non-stick cooking spray. Pour two tablespoons of the waffle batter onto the hot waffle iron. Place two slices of banana on top of the batter and then spoon another two tablespoons of batter on top of the banana. Cook until golden brown. Serve hot.
Workout 1
1 minute standing hamstring stretch
1 minute standing quad stretch
1 minute plank walks
1 minute back pedal
1 minute straight leg kicks
1 minute side lunge with rotation
1 minute plank row to rotation
1 minute burpees
1 minute alternating cross over lunges with bicep curl
1 minute 2 feet lateral box jumps
1 minute side lunge with rotation
1 minute plank row rotation
1 minute burpees
1 minute alternating cross over lunges with bicep curl
1 minute 2 feet lateral box jumps
1 minute alternating transverse lunge with press
1 minute squat arm curls
1 minute sumo squat with lateral raise
1 minute single leg deadlift dumbbell row
1 minute broad jumps
30 seconds rest
1 minute alternating transverse lunge with press
1 minute squat arm curls
1 minute sumo squat with lateral raise
1 minute single leg deadlift dumbbell row
1 minute broad jumps
30 seconds rest
1 minute modified plank
1 minute russian twists
1 minute toe touches
1 minute side plank with hip dips
1 minute roll ups
1 minute modified plank
1 minute russian twists
1 minute toe touches
1 minute roll ups
1 minute pigeon stretch
1 minute pretzel stretch
1 minute lying quad stretch
1 minute lower back stretchWorkout 2
1 minute light jog
1 minute walk outs
1 minute walking lunges
1 minute jump rope
1 minute box ski jumps
30 second mountain climbers (modified)
30 second pushup hold rows
1 minute alternating step back lunges
30 seconds pushups with feet on medicine ball
1 minute side v-ups with leg kicks
1 minute sumo squat hold with shoulder press
1 minute russian twists
30 second rest
1 minute alternating step back lunges
30 seconds push ups with feet on medicine ball
30 seconds toe touches
30 second plank
1 minute russian twists
30 seconds mountain climbers
30 seconds rest
1 minute ski jumps
30 seconds modified mountain climbers
30 seconds push up hold rows
1 minute alternating step back lunge row
1 minute standing hamstring stretch
1 minute lower back stretch
1 minute lying quad stretch
2 minutes child’s pose
Workout 3
1 minute straight leg kicks
1 minute high knees
1 minute light jog
1 minute walking lunges
30 seconds ski jumps
30 seconds mountain climbers
1 minute kettlebell swings
30 seconds split jumps
40 seconds rest
30 seconds frog jumps
30 seconds high knees in place
30 seconds squat jumps
1 minute modified pushups
30 seconds 2 feet lateral hops in place
30 seconds 2 feet forward/ back hops in place
2 minutes alternating forward lunge with arm curl
1 minute rest
30 seconds broad jumps
30 seconds 2 feet lateral hops (distance)
2 minutes side lunges
1 minute bicycles
40 seconds rest
1 minute toe touches
30 seconds knee tucks
1 minute side plank
1 minute russian twists
2 minutes pretzel stretch
2 minute lying quad stretch
1 minute lower back stretch
Workout 4
1 minute walking lunges
1 minute side lunges
1 minute high knees
1 minute standing hamstring stretch
1 minute modified push ups
30 seconds squat jumps
30 seconds mountain climbers
1 minute squats
30 seconds frog jumps
30 seconds rest
1 minute modified pushups
30 seconds squat jumps
30 seconds mountain climbers
1 minute squats
30 seconds frog jumps
1 minute modified plank
30 seconds recover
1 minute walking lunges
30 seconds modified burpees
30 seconds mountain climbers
1 minute ski jump back lunges
20 seconds recover
1 minute walking lunges
30 seconds modified burpees
30 seconds mountain climbers
1 minute ski jump to cross back lunge
30 seconds knee tucks
1 minute russian twists
30 seconds rest
1 minute opposite arm/ leg extension
1 minute broad jumps
30 seconds high knees in place
1 minute tricep dips
30 seconds jump rope
30 second plank walks
30 seconds recover
1 minute opposite arm/ leg extension
30 seconds scissor jumps
1 minute broad jumps
30 seconds high knee runs in place
1 minute tricep dips
30 seconds plank walk
30 seconds rest
30 seconds 2 feet lateral hops in place
1 minute crunches
30 seconds rest
1 minute standing quad stretch
1 minute lying quad stretch
1 minute standing hamstring stretch