Food Math

8:13 PM Remy Maguire - Manifest the Best 0 Comments

I read this Marie Claire article today while step-step-stepping my way fit on the trusty step-mill. It rings true as we ring in the New Year that just making one pretty simple change in your diet and exercise habits (or lack there-or) can make a pretty dramatic difference. Check out these numbers!

If you habitually drink soda with lunch and dinner, switch to sparkling water with lemon or lime. You'll save: 200 calories a day or 73,000 calories in 365 days. Weight-lost by December 31, 2010: 20.8 lbs.

If you eat yogurt with a quarter-cup of granola for breakfast every day, swap the granola for cereal flakes. You'll save: 107 calories a day or 39,055 calories in 365 days. Weight-lost by December 31st: 11.2 lbs.

If you order a Starbucks grande vanilla latte with the standard 2 persent milk every morning switch to a tall vanilla latte with skim. You'll save: 100 calories a day or 36,500 calories in 365 days. Weight lost by December 31st: 10.4 lbs.

If you have a "appointment" with two half-hour sitcoms every week, start doing sit-ups, push-ups, lunges, and squarts during the show with breaks (for water) during the commercials. You'll burn: An extra 100 calories a day or 36,500 calories a year (20 minutes of strength exercise twice a week ramps up the average women's resting metabolic rate). Weight lost by December 31st: 10.4 lbs.

Huh, that doesn't sound so bad right? Take a look at your daily routine, what you eat and drink, how much you sit versus how much you move. Now, what can you change? Choose something you know you can live with - you'll stick to it that way.
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And the Winners are....

12:31 PM Remy Maguire - Manifest the Best 0 Comments

A big THANK YOU to my wonderful client, Doug, for gifting me a subscription to the Nutrition Action Newsletter! Nutrition Action is published by the nonprofit Center for Science in the Public interest(CSPI). CSPI research, education and advocacy have sparked many debates about food labeling, safe-food inspection and additives. They are known for putting pressure on the food industry to provide consumers with honest, whole and straightforward facts about what they are buying, eating and drinking. It's a great publication that I am thrilled to see in my mailbox!

I want to pass on some information from this month's handout on healthy foods. The CSPI came up with a rating system for fruits, veggies, legumes, grains, meat, poultry and cold cereals. Foods are ranked by tallying the percentages of daily values for nutrients plus fiber and potassium, the amounts of fats for meats and calories and sugars in cereals. (Email me for more specific rating information)

The lists are long. I'll abbreviate by providing the top 5 for each category.


Fruits (Medium sized)

1. Guava (1)
2. Watermelon (2 cups)
3. Grapefruit (1/2)
4. Kiwifruit (2)
5. Papaya (1 cup cubed)

Try adding one or more of these winners to your smoothies. I love diced papaya on a plain ol' grilled chicken breast, yum.

Veggies (3 oz. or 1/2 c cooked)

1. Kale
2. Spinach
3. Collard greens
4.Turnip greens
5. Swiss chard

Saute these greens with a little olive oil or cooking spray, add garlic, lemon and pepper.

Beans (1 cup cooked)

1. Soybeans - these are a more fatty bean that when made into tofu has considerably less.
2. Pinto beans
3. Chickpeas
4. Lentils
5. Cranberry beans

Try these in soups.

Grains (5 oz. cooked)

1. Quinoa
2. Whole wheat macaroni or spaghetti
3. Amaranth
4. Buckwheat groats
5. Spinach spaghetti

Use these like any pasta with tomato sauces or with veggies for a salad or stir-fry.

Meat and Poultry (4 oz, cooked)

1. Turkey breast
2. Chicken breast
3. Turkey wing (roaster)
4. Veal leg, top round
5. Turkey leg (roaster)

These are all a great source of protein with less than 2 grams of saturated fat per serving)

Cold Cereals (these are large brands and sold in most supermarkets)

1. General Mills Fiber One Original (1/2 cup)
2. Kellogg's All-Bran Buds or Original (1/3c and 1/2 c)
3. Nature's Path Organic Smart Bran (2/3c)
4. Barbara's Bakery Ultima Organic, High Fiber (1/2c)
5. General Mills Fiber One honey Clusters (1c)

Serve up with low-fat milk and a handful of nuts and berries for an energizing breakfast or snack.
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Healthy and Happy!

2:16 PM Remy Maguire - Manifest the Best 0 Comments

Christmas Eve Dinner Menu:

Baked Halibut with an Orange-Dill Gremolata (Italian parsley based salsa) with Rosemary roasted potatoes. Steamed Asparagus with Dill and Lemon. Roasted Beets and Beet Greens. Poached Pears with Marsala, Cinnamon and Vanilla. Turned out almost as good as it sounds. The potatoes were the highlight, says Andrew. Everything looked lovely on the platter and filled us up but didn't feel like a crazy heavy meal. We enjoyed a bottle of white wine and the after-dinner company of friends. Tradition allows us one present before bed...a sweet ornament for the cats and darling monogramed hand towels from my Mom. Climbed into bed smiling and satisfied.

Christmas Day began with coffee and cinnamon rolls. A sweet treat but a delicious and festive one! Taking the day off from regular exercise to stay in jammies, sip mimosas by the tree and enjoy the warm, cozy comfort of the couch. We're heading to a movie matinee and will come home to make another special dinner and watch the Blazers play on T.V. We are going to open a bottle of red wine we received as a gift on our Honeymoon almost 2 years ago!

Christmas Day Dinner:
Half of a Spiral Ham, Sliced Turkey. Green beans with Almond slivers. Braised Brussel Sprouts with Mustard Glaze. Warm Rolls. Baked Sweet potatoes. Homemade Pumpkin Pie with Cream.

I'm enjoying the celebratory time, the excitement, merriment, festivities and food. As this year comes to a close I feel inspired to take time to appreciate every moment as one of celebration, of comfort, of joy.
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Running Errands, really!

8:15 PM Remy Maguire - Manifest the Best 0 Comments

I had the day off work today but had a ton to do around the house getting ready for the Holidays. I woke up refreshed after a full nights rest and made my usually "day-off" breakfast - (toast with some no-sugar peanut butter and a crunchy sliced apple on top and an egg, over-medium, and lots of coffee!) Knowing I needed some extra exercise today (pie is coming) I put on my workout clothes and shoes right away. Feeling good and energized I literally ran out of the house and down the street to pick up one last gift on my list -about a 2 mile jog. With a grocery list a whole page long I had to drive the car to the store. The lot was full and I wasn't in a waiting mood so I parked a block away and enjoyed the walk - counting it as easy cardio:) I never fill up a grocery cart except for at Christmas when I get to toss in all sorts of fun foods! Beets, potatoes, green beans, fresh bread, squash, canned pumpkin, cinnamon sticks, whipped cream, cocoa! I jogged my loaded cart back to car smiling. Unloading was a workout too! By the time I had all my chores done my husband came home and invited me to the gym. Well, since I had my sneakers on already I was ready to go! Ran all my errands and got fit while I did it. Not a bad day!
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When a Women Becomes Her Own Best Friend...

11:11 AM Remy Maguire - Manifest the Best 0 Comments

...Life is Easier.

I have this Diane von Furstenburg quote displayed on a collage I made near my bed. I read it often and believe it must be true. I must admit I'm not living that truth, yet. The New Year brings lots of talk of resolutions and change and a desire to live life as a slightly better version of ourselves. There is nothing I want more than this...to be my own best friend...to make life easier. What are best friends for? A best friend is someone you can always count on, to support your dreams and help you see them come true. She celebrates with you, she lifts you up. She listens. When times are tough a good friend can share some perspective and soften the blow with a hug and an empathetic heart. She would never berate you for small failings, or suggest you should indeed feel badly for a miniscule mistake. Can you do this for yourself? What would that feel like? Amazing I think. Women often do so much for so many others and save the ugly left-overs for themselves. I'm thinking those left-overs ought to go straight to the trash! Smile at yourself in the morning. Look at yourself and see your very best friend in the mirror. Let your heart sing knowing you have support and love and compassion with you at every moment. When life gets hard turn to your own bosom buddy, hold her hand, lift her spirits and things might just seem easier.
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Give the Gift of Health and Fitness

9:07 PM Remy Maguire - Manifest the Best 0 Comments

It's officially gift-giving season! Are you racking your brain over what to give your dear old Dad, Aunt Em, or your best girlfriend? For those friends and family members who've followed your lead to get fit, change their eating habits and exercise more here are some great healthy gift ideas.

Bring them to the gym. At Northwest Women's Fitness we are offering our Special 10 for 10! For $10 your friend or family member, hair stylist or dentist can come enjoy the club 10 times! That's $150 dollar value! What a unique and special way treat someone. They'll be able to enjoy all the great group classes, top-notch cardio and strength training equipment plus the aromatherapy room and sauna! Check it out.

What about a subscription to a healthy cooking magazine or health-related magazine like Prevention, Shape, Women's or Men's Health or Cooking Light. Many magazine subscriptions are on sale this time of year and can be purchased for between $10-$25

There are lots of great new cookbooks filled with nutritious, healthy, and easy recipes. I just picked up Easy Healthy Cooking with 4 Ingredients. (I wrapped it up and stuck it under the tree so expect some new recipe posts in January!)

Music lovers? Make them a great super rockin playlist! My best friend Emily is always asking me what new songs I run to so I'm making her a cd of all my favorite tracks! You can find lots of ready-make mixes on itunes that are great to get you pumped up and moving fast.

Let's all work together to make our world healthier and happier this year. Support and encourage your friends and family to join you on your journey for health and fitness!

Go Santa!
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Baby Carrots

3:00 PM Remy Maguire - Manifest the Best 0 Comments

I'm a huge fan of dangling carrots. A little something just ahead to keep me going. It doesn't have to be a big carrot - a baby carrot will do! These little rewards keep me motivated during the week - especially those tough ones that feel like they'll never end. I sit down with my day planner on Sunday evening and fill in my week - clients, meetings, workouts, meal menus and fun stuff. Tonight, after a super long work day I am looking forward to homemade pizza and my favorite t.v show. Alas, it's a repeat. So, another baby carrot, please. What gets you excited, puts a smile on your face when you think about it - even if you're sitting in an excruciating traffic jam? I love thinking about, planning and cooking new healthy recipes. This week I am really looking forward to trying another crock pot creation. We've done variations on this theme before but there is still room for improvement. Try adding shredded white cabbage,diced yukon potatoes, sliced onions, a bag of sauerkraut and chopped chicken sausage to the pot with low-sodium chicken broth to simmer. This time I'm going all one color as A. has requested (no purple cabbage, red onions or red potatoes). I love these flavors with a bit of spice, chili, cumin, cloves and then slices of granny smith apple to mellow the heat. So, this is my Tuesday cooking project! Have fun with your food; go all one color this like or try putting together as many colors as you can! After a busy work week there's a bigger carrot waiting for me on Saturday when we travel to Hood River to visit with friends. Heck, I like to reward myself everyday. If I've done my workout as planned and I've avoided the cupcakes in the office I know there are a couple mini peanut butter cups chilling in the fridge (right next to the carrots). How to you make every day a good one?
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Flavor not Fat

2:32 PM Remy Maguire - Manifest the Best 0 Comments

I love making Mexican type dishes at home. Fajitas and tacos are delicious and easy to prepare. These are often our go-to meals when we go camping and a simple Saturday staple. The dishes can often contain a lot of oil and salt - too much for my taste. So how do you create great flavor without all the fat?! I have a cupboard full of spices and love creating new combinations to pump-up basic veggie and meat dishes. Combine the following for a salt-free natural way to enhance the flavor or your favorite foods.

Tacos and Fajitas :
Chili Powder
Paprika
Cumin
Onion Powder
Garlic Powder
Cayenne
Corn Starch

I spray a pan with Pam or something similar. Then add sliced green and yellow peppers, lots of onions, and tonight we're adding mushrooms. Saute with a splash of water to create steam and sprinkle on the spice mix. Cook on med-low to avoid sticking and burning until veggies start to soften. Add chunks of chicken breast or sliced beef for carnivores and cook together until meat is done. I always add more spices before serving. We heat up tortillas and put salsa, low-fat sour cream and sliced avocado on the table. It's fun to make your our fajitas and we love it every time! (For camping we pre-slice all the veggies and buy chicken already sliced into strips - Yum! and no utensils needed)
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Healthy Holiday Cookie- Take 2!

4:57 PM Remy Maguire - Manifest the Best 0 Comments

Ok, so that last batch of cookies weren't fit for Santa or his reindeer. But I am determined to find a great healthy holiday recipe that I'll feel proud of wrapping up for friends. This year I've decided not to go crazy running all over town trying to find gifts that aren't quite right when I know that everyone loves cookies! Right? They just have to be tasty!

How do these sound? The bittersweet chocolate cools out the heat of the ground peppers. Just like a yummy cup of Mexican cocoa! At only 80 calories a cookies and 2 grams of fat these are sweet and light.

Mexican Chocolate Cookies

5 ounces bittersweet(60% cacao)chocolate, coarsly chopped
3.4 ounces (about 3/4 cup) all-purpose flour
1/2 teaspoon ground cinnamon
1/4 teaspoon baking power
1/4 teaspoon salt
Dash of black pepper
Dash of ground red pepper
1 1/4 cups sugar (Use Splenda or an organic sugar substitute if you need sugar-free)
1/4 cup butter, softened (I never use as mush as called for)
1 large egg
1 teaspoon vanilla extract

1. Preheat oven to 350 degrees
2. Place chocolate in a small glass bowl; microwave on High for 1 minute or until almost melted, stir until smooth. I don't have a microwave or a double boiler so I'll use a sauce pan and melt on the stove top over low/med heat.
3. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 5 ingredients (through ground red pepper); stir well with a whisk.
4. Combine sugar and butter in a large bowl; beat with a mixer at medium speed until well blended. Add egg; beat well. Add cooled chocolate and vanilla; beat just until blended. Add flour mixture; beat until blended. Drop dough by level tablespoons 2 inches apart on baking sheets lined with parchment paper.
5 Bake at 350 degrees for 10 minutes or until almost set. Remove from oven. Cool on pans 2 minutes or until set. Remove from pans; cool completly on wire rack.

Makes 32 cookies.

Don't have a blender or a beater like me - well just use those super strong arms you got at the gym and call it an extra workout:)
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Taste before posting...

8:12 PM Remy Maguire - Manifest the Best 0 Comments

Cozied up in the warm indoors (with the sniffles and plenty of football games) all weekend was the perfect inspiration to bake! After searching the great world-wide recipe book we picked out a simple and not-too-sweet sounding Pumpkin Oatmeal Raisin Cookie and decided to swap and substitute this for that to make it healthy. We layered and bundled up for the short but bone-chilling walk to the grocery. Home again with all our ingredients we fashioned an -I measure, you stir- system and got cooking! "Hmmm, these look kind of funny." But the batter tasted spicy and sweet like a pumpkin pie. After 15 minutes at 400 degrees I was ready for a treat! "Hmmm, these taste kind of...awful." I probably would have eaten them, loving cookies like I do, but I'd have been the only one. Tossing in the towel I gave up on the healthy cookies and let Andrew "fix" the second batch with all the oil, sugar and butter he wanted. Ok, ok! I know it's embarrassing to admit it at all. But now at least he can share with his co-workers and not have to explain my obsession with flax seeds and resosolute avoidance of grease:)

It can be done! I won't post that recipe and you'll be glad I didn't. But I'll keep working on it.

Have you had success making healthy holiday cookies? I'd love to try them!
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Keep it Movin'

11:17 AM Remy Maguire - Manifest the Best 0 Comments


I came across this posting on Sparkpeople.com. At last months Metabolic Profiling seminar we discussed ways to increase daily movement to get and stay fit and even lose an extra 15lbs per year with simple, easy tips. I think this is a great addition to our recommendations. If you can't cut back on tv time and get outside, pick up a book, visit friends or anything else! - then try this to take back tv time and make it work for you:)

Stay Active in front of the Squawk Box
According to A.C. Nielsen, Americans spend an average of more than four hours a day watching TV. You could either see that number as eight Seinfeld episodes, or as a really big number of potential fitness minutes. Next time you click on your favorite show, instead of plopping on the couch, try some of these conditioning moves.

Divide a single sitcom into three stages of a small workout that provides all three types of fitness conditioning. If you'd like to pay more attention to your show, simply do these during commercial breaks.
Aerobic: Get up at the breaks and alternate between jumping jacks and jogging in place.
Strength: 2 sets of wall sits -try for the whole break! Push-ups, dips, crunches.
Flexibility: Use the final breaks to relax with side and arm stretches, neck relaxers and calf stretches.

Time Involved: 10-30 minutes
Body Benefit: Squeeze in exercise--you'll have more time for other things
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Shiny Balls of Stress

11:00 AM Remy Maguire - Manifest the Best 0 Comments

Finally let that pesky cold catch me. I always think with all the spinach I eat, miles I jog, gallons of hand soap I use, I'll never get sick. Occasionally mid-Winter I'll feel the tickle in my throat but it'll be gone by Noon. I'm usually the person making soup and grilled cheese for someone else on the couch.
So, when I do get sick, it means something to me. It means I've let down my defenses and weakened my immune system just enough to let those bugger germs get in!
I had a feeling it was coming. Overall I feel strong and healthy but haven't been at my best since going home to Arkansas in September. When I returned I vowed to get back into the weight room and revamp my routine. I'm proud to say I've stuck to it and have the Christmas tree lifting ability to prove it. My nutrition is consistent, even through the holidays, and I feel norished and well sustained. What is the missing piece here? What has kept me feeling slower and heavier? Stress. Stress! It sure can be hard to avoid in this world with our crazy, busy, daily lives. And stress can have a drastic effect on how everything we do, how we eat, sleep, exercise and can absolutely wreak havoc on well intentioned fat-loss plans.
I've let it get to me and let it settle it and it's time to kick it out! And take this cold with it!
I resolve to tackle this Now and keep my New Year resolutions for something more fun and suitable for a sparkly dress and a party hat. Being with awareness. Find ways to release the stress, to temper it, quell it, dispel it and find better ways to cope with whatever shiny ball of stress gets the best of you.
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Speaking of Egg Nog...

2:27 PM Remy Maguire - Manifest the Best 0 Comments

Holy cup full of calories!! But my isn't it so delicious? Why not make your own, healthy, creamy version? Even non-nog-lovers will become obsessed with this creamy, pumpkin-packed stuff!

Ingredients:
5 cups light vanilla soymilk

One small (4-serving) package Jell-O Sugar Free Fat Free Instant Vanilla Pudding Mix

6 no-calorie sweetener packets (like Splenda)

2/3 cup canned pure pumpkin
1 tsp rum extract

1/2 tsp ground nutmeg

1/2 tsp pumpkin pie spice

1/4 tsp cinnamon


Optional Topping: additional cinnamon 




Directions: 

In a blender, combine all ingredients and blend on high until mixed thoroughly. Refrigerate for a few hours to allow it to thicken. If you like, top each glass off with a sprinkling of cinnamon. Enjoy! MAKES 5 SERVINGS


PER SERVING (1 cup): 110 calories, 2g fat, 344mg sodium, 16g carbs, 2g fiber, 6.5g sugars, 6g protein
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Splurge Wisely

9:20 AM Remy Maguire - Manifest the Best 0 Comments

The holidays only come once a year, but the parties, events and gifts of food never seem to end!

When you get to the table decide what your favorite splurge worthy treats are and what you can leave on the plate. I prepare for a party full of buffet delights by eating a small apple or a few carrots wrapped in sliced turkey before I head out of the house. Your best bet on the festive holiday spread (to avoid the waist-line holiday spread:) are crudites, chicken skewers, cocktail shrimp while avoiding anything greasy of fried. But if you just love those deviled eggs then put two on your plate, move on and don't go back for more. At the risk of sounding like a calorie scrooge I'll admit that I don't think I've ever met a cookie I didn't like. So I will pick the most tempting two and split them each with my husband (or an oblivious stranger) and then I can enjoy them both!

I think the best way to get through the food-laden holidays without needing to take major emergency recovery measures is to -stay on track and stick to your plan. Plans don't have to be rigid, boring, or depriving. Plans allow you to make room for all the good stuff! Always plan to have a healthy breakfast, lots of fresh greens, fruits and veggies with lunch and dinner, mind your portion sizes, drink plenty of water and eat for energy and health - not bordom, stress or because every one else is digging in. On days you've got parties and events to attend - the trick is to plan. And the plan is up to you~ You can treat the holidays like any other day and skip the cakes and cookies entirely, or you can "budget" the calories and try to stay within your range while enjoying a slice of pumpkin pie and a glass of once a year egg-nog. If you do stick too close to the buffet table, or find yourself stuffed with stuffing, I hope you love every bite full! (But don't forget to write it down in your food journal and get back to the gym the next day:)

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