April 2005

Ahhh, Spring is finally here. And with daylights savings time providing an extra hour of sunlight, you can find more time for outdoor exercise. This is also the perfect time of year to get out to your local grocer or farmers market to check out the newly harvested fresh fruits and vegetables. With a combination of the two, you are well on your way to a healthy lifestyle.

In this issue of the Sara Ryba Nutrition Newsletter, you'll find creative ways to get moving this spring. Along with the increased activity, comes an increased need for hydration - and you'll learn how to meet those requirements. We'll also provide some healthy snacking tips, and finally, we'll share some delicious recipes to keep you satisfied all month long!


April Nutrition Tips: Fresh Tips

With a Spring in Your Step!

With the arrival of spring's warmer weather, you can shake off that winter lethargy by starting an exercise program that includes running, jogging, or walking. However, if you've been fairly inactive during the winter, you need to ease into your spring exercise routine, as many doctors and physical fitness experts advise.

Your first step this spring should be to your doctor's office. That's especially important if you haven't been active for a long while or if you haven't had a recent medical checkup. That way, your doctor can identify any potential problems or concerns before you start your new exercise program.

The next step is to identify your goals and preferences. Are you trying to shed some pounds? Is your goal to complete a 5K-road race? Or do you simply want to develop a healthy lifestyle habit? Knowing and setting clear (and attainable) goals helps you decide whether you should adopt a moderate or more challenging exercise program, once you gain the necessary medical approval.

Another step to get started is choosing an exercise or activity that you enjoy. If not running, jogging, or walking, try bicycling, swimming, in-line skating or dancing. If you participate in something that you truly find enjoyment in (or can do with an exercise buddy), you'll be more likely to stick with it.

The final step is to remember that even if you can only fit in five or 10 minutes of exercise several times a day, you'll achieve significant health benefits. For example,

  • walk to work

  • park your car a good distance from the office door

  • put your trashcan as far from your desk as possible, so you'll have to get up and walk to it every time you want to throw something out

  • use a cordless phone and walk around your home or office while you talk

  • vacuum and dust your house with vigor

  • throw out the remote control and walk from your sofa to the TV to change channels

Spring is here, so pick up the pace and start stepping towards better health!


Thirst for Health

Adequate hydration is often overlooked. Even those of us who strive for a healthy balanced diet may forget how important those 8 glasses of water really are. Did you know that by the time you are thirsty, your body is already dehydrated? AND did you know that dehydration is the #1 cause of fatigue, and may slow down your metabolism? Now, you are surely convinced.

The most well accepted water requirement is 64 ounces per day (8-small glasses, or 4-.5 liter water bottles). However, if you are exercising, or are out in the heat, your requirement may go up. When exercising, the best way to prevent dehydration is to maintain body fluid levels by drinking plenty of fluids before, during, and after a workout. Often we are not aware that we are losing body fluid or that our performance is being impacted by dehydration. Drink more water, and you'll have more energy, no doubt about it.

Sports drinks and fruit juices don't hydrate better than water, but you are more likely to drink larger volumes, which can lead to better hydration for some people. But beware, they can be loaded with calories - and pretty soon you have packed on more calories than you have just burned away! You should also be out the lookout for beverages that contain caffeine, which acts as a diuretic causing your body to excrete fluid instead of retaining it, so it is not the wisest choice when trying to hydrate. If plain water doesn't appeal to you, try adding some lemon or lime to your drink to perk up the taste a bit and help you say quenched all day long!


Snack Attack

Those on a "diet" often avoid snacks - not always a great idea! In order to get through the day with just 3 meals and no snacks, you would most likely have to eat higher calorie meals, ultimately resulting in a high calorie diet. By eating smaller meals, with a few carefully chosen snacks in between, you will end up consuming fewer calories for the day. Some research also suggests that eating smaller, more frequent meals throughout the day will keep your metabolism going strong all day long! The most important thing to remember in the "snack attack" is to choose the right snacks.

For most people, a mid-morning and a mid-afternoon snack are the most important snacks of the day. It is never good to go 4-5 hours without eating, which would likely happen if you skipped one of these critical snacks. This wreaks havoc on your blood sugar, your mood, and ultimately causes you to overeat at the next meal.

The best snack, for long lasting satiety and for optimal weight loss, will consist of protein, carbohydrate, and a bit of fat. The combination of these nutrients will stabilize your blood sugar and provide a steady stream of energy to get you through the next few hours. The total calories will depend on your individual needs. Figure about 125-250 calories for each snack, choose the higher calorie snacks if you are a large active person, and the lower calorie range if you are a small sedentary person.

Keep in mind that buying your snack pre-portioned into single servings or being disciplined about measuring out 1 serving before you begin to eat is important for portion control. Also, try to set aside a "snack spot" in the refrigerator and cupboard; keep it out of the way, but always stocked with nutritious ready-to-eat snacks. Finally, avoid "empty calorie" snacks, like plain pretzels or goldfish crackers. While they are not "unhealthy," they will not give you the balance of protein, carbohydrate, and fat needed to sustain you for a few hours. Below, you'll find some ideas for curing your daily "snack attack."

  • 1 slice of wheat toast with 1 tbsp of peanut butter

  • Homemade "fruit smoothie" made with 1 cup of fresh strawberries, ½ cup 1% milk, and a scoop of protein powder. Add ice cubes to thicken it up.

  • Nutrition bar with less than 200 calories and at least 9 grams of protein.

  • Fresh fruit with cottage cheese or an ounce of hard cheese

  • 2 ounces of sliced turkey (about 3-4 slices) rolled up with 1 piece of cheese and ½ of a sliced apple

  • An ounce of peanuts or soy nuts

  • Individual bag of soy chips

  • High fiber cereal, high protein cereal with about 100 calories per serving - add ½ cup of 1% milk or a low fat yogurt.

  • Rice cakes with low fat cheese

  • Half of a toasted English muffin with tomato and melted American cheese

  • String cheese and an apple


What's Growing this Season?

Springtime is here and you know what that means! In addition to no more cold blistery days and seemingly perpetual darkness, the 4 months of tasteless fruits and vegetables is over! The time has come for Mother Nature to offer us fresh ripe berries, juicy melons, tangy citrus fruits and crisp veggies, like asparagus and sugar snap peas. Not only are these fruits and vegetables absolutely delicious and abundant at this time of year, but they are also extremely good for you.

Getting your recommended intake of fruits and vegetables a day can be tough in the winter time due to cost and availability, but now there are no more excuses. All of the fruits and vegetables mentioned above (and many, many more!) are in season right now, the most available that they will be all year, the cheapest they will be all year, the most delicious they will be all year, and most importantly as chock full of vitamins, minerals, antioxidants, and phytochemicals they will be all year. So start the season off right by including some of these delicious fruits and vegetables in your diet this spring!


April's Springtime Recipes

Below you'll find the easiest and most delicious way to cook vegetables. These oven-roasted veggies taste just as good as summertime-grilled veggies, but can be done indoors. I've also included a really simple weekday night lemon chicken recipe - trust me, this chicken is no-fuss.

Oven Roasted Veggies

Ingredients:
1 bunch broccoli
1 head cauliflower
½ bag of baby carrots
3 tbsp olive oil
kosher salt or sea salt
freshly ground black pepper

Directions:
Preheat oven to 400 degrees.

Chop the broccoli and cauliflower into florets that are all around the same size, about 1-2 inches in width. Take the carrots out of the bag and rinse in water, then pat dry.

Add the broccoli florets to a large cookie sheet. Sprinkle 1 tbsp olive oil onto the broccoli, and toss well. Then add about 1-2 tsp of kosher salt (to taste) and a few generous grinds of black pepper. Place the cookie sheet in the pre-heated oven and cook for about 20-25 minutes, until the broccoli begins to brown slightly on the flower. Give a stir half way through.

Repeat the process with the cauliflower and carrots (note: the carrots may take 30-35minutes). OR, you can do all three vegetables at once if your oven is big enough and you have 3 cookie sheets.

Serve hot or at room temperature

Nutrition Information (makes about 6 generous servings)
106 calories
3.5 grams protein
9 grams of carb
4 grams of fiber
7 grams of fat

Lemon Garlic Chicken

Ingredients:
2 boneless skinless chicken breasts
1/3 cup lemon juice, bottled or fresh
3 garlic cloves, sliced
¼ cup chopped parsley
2 tbsp olive oil
salt
pepper

Directions:
Preheat oven to 350 degrees. Mix the lemon juice, garlic cloves, parsley and olive oil in a small bowl, add salt and pepper to taste. Rinse the chicken breasts, removing any excess fat or skin. Add chicken breast to an ovenproof baking dish and top with the lemon sauce.

Place in oven and cook for about 15-20 minutes, baste the chicken with the lemon juices every 5 minutes. Cook until the juices run clean and there is no pink on the inside. Turn the oven to broil and cook for 2 more minutes to brown the top of the chicken.

Nutrition Information (makes 2 servings)
262 calories
35 grams protein
5 grams carbohydrate
0.5 grams fiber
10 grams fat


Hope you stay active and healthy this Spring! And, as always, please feel free to contact me with any questions or concerns!

Healthy Regards!

Sara
http://www.sararybanutrition.com/


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