Ocnutrition’s Blog


Cool Your Workout
July 27, 2010, 7:33 pm
Filed under: Exercise

Summer has arrived and now that “June gloom” is over, the weather will be heating up.  To counter balance the effects of the season, choose cooling activities such as swimming or a long walk at dawn or dusk.  On your yoga mat, there are a variety of cooling poses to choose from.  Right now, let’s limit ourselves to forward folds, more specifically paschimottanasana.

I would recommend this pose at the end of your exercise/yoga routine for a calming and cooling effect.  Of course, don’t try this with a full tummy!  To get into paschimottanasana, first sit on your sitting bones on the floor (this can be practiced with a chair, sitting bones at the edge of the seat, legs straight, heels on floor and toes pulling toward the face).  Cross your legs and sit comfortably working on erecting the spine, rooting through the sitting bones and extending through the crown of the head.  Gently roll the shoulders back and let them slide away from the ears.  Feel the expansion at the collar bones.  From here, extend the legs in front of you, knees and toes pointing to the ceiling.  Bring the finger tips to the floor on either side of your hips and keep the spine erected, shoulders relaxed.  All the muscles of the legs are engaged in this pose.  With the feet flexed, inhale your arms overhead and as you exhale fold forward and down.  Let your hands rest where it’s comfortable for you (floor, knees, thighs, feet, etc).  Keep the back of the neck long by tucking the chin slightly.  Inhale and straighten the spine half way up; exhale and fold deeper into your pose.  Repeat 3 times.  With your last exhale, round forward and enjoy the fold. Be aware of your lumbar spine and knees.  Respect your body and move carefully during your practice. Stay in paschimotanasana for 5 more breaths.  To come out, slowly inhale the arms forward and up over head and exhale hands to heart.  Add a twist on each side to bring balance back to the spine.  Enjoy!

Namaste.

Note:  If you have low back or knee issues you should move carefully into paschimotanasana.  To ease into the pose, a blanket can be placed under the seating bones.

This information was brought to you by Just for the Health of It, a state-of-the-art personal training and yoga studio in the heart of Orange, and Marie Claude-Linteau, Registered Yoga Teacher.  For more information please contact:

Diane McConahay, B.S.
Certified Personal Trainer and Yoga Instructor
(714) 639-0494
just4thehealthofit@sbcglobal.net
www.justforthehealthofit.info



Whole-Wheat or Spelt Flour Pancakes*
July 23, 2010, 2:38 am
Filed under: Recipes

A heart-healthy way to enjoy one of your favorite breakfast treats!

Ingredients:

1 3/8 cups whole wheat pastry or whole grain spelt flour
1/8 cup wheat gluten
½ tsp salt
½ tsp baking powder
¾ tsp baking soda
½ tsp cinnamon (optional)

2 Tbsp honey
2 egg whites
6 oz non fat or low fat yogurt (plain or flavored)
¾ cup non fat milk, low fat milk, soy milk or rice milk
1 Tbsp canola or olive oil

¼ cup nuts (optional)
¼ cup berries or raisins (optional)

Preparation 20 minutes

  1. Combine dry ingredients and stir together.
  2. Combine wet ingredients in a separate bowl and whisk together.
  3. Add wet ingredients to dry ingredients and stir only until wet. Lumps are ok.  If desired, add nuts and/or berries at this time.
  4. Cook on a 350-375 degree griddle. 

Makes about 8 – 5 inch pancakes

*This recipe is by James Romano and his daughter Lyndsay Romano, CSULB Dietetic Intern.



Healthy Fast Food
July 19, 2010, 6:40 pm
Filed under: Weight Management

Do you have a hard time eating healthy because of your busy schedule?  For days when you don’t have time to prepare a healthy meal at home, here’s a list of healthy, inexpensive meal options at popular fast food restaurants.

Healthy Fast Food Meals for Under $4

  • El Pollo Loco
    • BRC Burrito and Side of Fresh Vegetables
      • 430 Calories, 10g Fat, 10g Fiber
  • McDonald’s
    • Hamburger and Fruit & Yogurt Parfait
      • 410 Calories, 11g Fat, 2g Fiber
  • Kentucky Fried Chicken
    • Honey BBQ Sandwich with Green Beans
      • 335 Calories, 4g Fat, 4g Fiber
  • Jack in the Box
    • Chicken Fajita Pita                 
      • 310 Calories, 9.5g Fat, 4g Fiber
    • Hamburger with Fruit Cup
      • 370 Calories, 12g Fat, 3g Fiber

 

Healthy Fast Food Meals for Under $6

  • El Pollo Loco
    • Skinless Chicken Breast, Small Side of Pinto Beans and Small Side of Vegetables
      • 370 Calories, 4g Fat, 10g Fiber
  • Subway
    • 6” Sandwich from 6g Fat or Less Menu with a Package of Apple Slices
      • 265-405 Calories, 3-6g Fat, 7-8g Fiber
  • McDonald’s
    • Grilled Chicken Classic Sandwich with No Mayo and Apple Slices
      • 370 Calories, 4.5g Fat, 3g Fiber
  • KFC
    • Oven Roasted Twister without Sauce and with Green Beans
      • 365 Calories, 7g Fat, 4g Fiber
    • Tender Roast Sandwich without Sauce and with a Small Corn Cob
      • 370 Calories, 4.5g Fat, 3g Fiber
    • Honey BBQ Snacker with Green Beans and a Small Corn Cobb
      • 305 Calories, 3.5g Fat, 6g Fiber
  • Jack in the Box
    • Teriyaki Chicken Bowl
      • 585 Calories, 5.5g Fat, 4g Fiber
    • Asian Chicken Salad with Grilled Chicken and Low Fat Chocolate Milk
      • 365 Calories, 4g Fat, 6.5g Fiber

 

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice.  OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino, Glendora and Long Beach.  If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788
kristy@ocnutrition.com
http://www.ocnutrition.com



Is Butter Better?
July 13, 2010, 4:50 pm
Filed under: General Nutrition, Heart Health, Weight Management

One of the questions I’ve been asked recently in passing is whether or not butter is better than margarine.  Have you wondered the same thing?  In the past it was thought that margarine was healthier than butter because of the lower saturated fat content.  We now know that when margarine is made (through a process called hydrogenation) trans fats are created which can be just as damaging to your health as saturated fat.  Trans and saturated fat are the most damaging forms of fat, increasing your “bad” cholesterol (LDL) and decreasing your “good” cholesterol (HDL). 

So, what about margarine that is “trans fat free”?  It is important to note that many margarines claiming to be “trans fat free” still contain some trans fat.  As long as the trans fat content is kept to less than 0.5 grams per serving, they can claim that the product is “trans fat free”.  The American Heart Association recommends less than 2 grams of trans fat per day so the small amount of trans fat in “trans fat free” margarine, and other products containing hydrogenated fats, can quickly add up to unhealthy levels. 

Some of you may be feeling a little discouraged to find that neither butter nor margarine are the healthiest options but, fear not, there is a third option…oil.  Cooking oils such as olive, canola, sunflower, grape seed, and flaxseed oil are low in saturated fat and high in heart healthy fats (monounsaturated and omega-3 fats). 

To increase your intake of heart healthy fats, replace butter or margarine with healthy cooking oil whenever possible.  Most recipes that call for butter or margarine will turn out the same when oil is substituted.  If you’re looking for something you can spread, try the butter that has canola oil or olive oil added to it (e.g. Land O Lakes Spreadable Butter with Canola Oil).  This removes some of the saturated fat and replaces it with heart healthy fats.  On top of that, these spreads taste great!

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice, and Estrella Atkinson, CSULB Nutrition Student.  OC Nutrition offers nutrition counseling services in Newport Beach, Irvine, Orange, Anaheim Hills, Chino, Glendora and Long Beach.  If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788
kristy@ocnutrition.com
www.ocnutrition.com