AU Blogspot

There’s nothing better than sharing a great recipe with the people you care about.  In that spirit, I’m providing you with a recipe for making granola bars that are of course very healthy for you, but also taste great as well! 

I encourage all our students out there to share some of your favorite recipes in the comments section of this post.  Thanks everyone!

INGREDIENTS 

• 1 cup old fashioned oats
• 1 cup dried fruit (raisins, cranberries, blueberries, etc.)
• 1 cup sliced almonds, walnuts or pecans
• 1 cup natural peanut butter or almond butter
• 1 cup Splenda or Stevia
• 6 TBS sunflower oil
• 1 tsp ground cinnamon
• 2 TBS water1 egg white 

PREPARATION 

Preheat oven to 330º.  Line an 8” square baking pan with crisscrossed rectangles of parchment paper, leaving a 2” overhand at 2 opposite ends.  In a large bowl, combine oats, nuts and dried fruit.   

In a small saucepan, whisk together oil, Splenda, peanut butter, cinnamon, and water over low heat for about 2-4 minutes.  Let cool slightly; whisk in egg white.  Pour over oat mixture; stir until moistened.  Spread evenly in bottom of pan; smooth top. 

Bake until top is firm, about 40 to 45 minutes.  Let cool 10 minutes.  Lift out of pan, using paper as handles.  Let it cool completely; cut into bars with a serrated knife.

Carla Hardy MS, CSCS
Fitness and Exercise Instructor
Ashworth University

              Thanks to timtinman for permission to use this Photo.                 

Even though you massage only one body part at a time, it’s critical that you keep the body’s “wholeness” in mind.  The book explains this concept well.  For example, when someone has a headache, you know that they will benefit from a head massage.  That’s obvious.  But if you have a good understanding of the body’s wholeness, you’ll know that you need to massage the neck and shoulders as well.  As we’ve discussed in previous lessons, it’s all connected.  Everything!  I know you’ll be absolutely amazed as you begin to experience for yourself the interconnectedness of bodily regions and parts.   

You’ll probably find that the majority of the massages you give focus on relaxing the neck or back.  These are the two most common “problem areas.”  Both of these regions affect posture, which can be dramatically improved with massage.  I’m sure you know someone who spends a good part of the day sitting hunched over a computer or desk.  Prolonged sitting with a forward head position is by far the most common cause for bad posture.  Again, consider the body’s wholeness.  Work the neck and back, but don’t forget about the chest.  By loosening up the chest and the front of the shoulders, you can “open up” the upper body, bringing shoulders and neck back into proper positioning.  Stretch the neck, shoulders, and chest on a regular basis, and you will improve posture. 

Kristy Carter
Massage Techniques Program Instructor
Ashworth University

It’s June and I’m seriously ready to restart a fitness and wellness routine. It’s always nice to know you can get a fresh start at the beginning of a new month. I’ve been putting it off for way too long, and I’ve constantly felt like I need to really change for way way too long. I’ll admit, I’m really not happy with how I look, no matter what anyone else says to me otherwise. 

I recently read some tips for starting and sticking to a fitness/wellness plan and here are some of the ones that I felt applied to me (and may apply to someone getting back into it all, too). 

1. Prepare

I think this is the most important because just like anything in life, it’s better to plan. You can think of this as an appointment in your calendar, like a doctor’s appointment or an important meeting. Mark it on your calendar or planner. Create an alert on your cell phone so you can’t forget. 

2. Start Slowly

Just because you know you’ve ran 3 miles before doesn’t mean you can do it as simply if you’ve been out of it for awhile. It’s probably better to start out slowly and gradually build up your distance and even speed. 

3. Be Positive

Think about the gold at the end of the rainbow. Preparing and making a goal, and sticking to it is really hard! I know because I’ve been there, and I personally battle with this myself. Hard work reaps great reward and you should constantly remind yourself with that. (more…)

 
                    Thanks to joelogon for permission to use this Photo.

It’s cookout season again!!  The time of year we eat good barbecue.  From pulled pork to ribs to meaty steaks.  We pack in the food, enjoy the taste, and also pack on the pounds.  This Spring And Summer, I want you to try some healthy alternatives to make your cookout experience “A Healthier One.” 

Tip 1:  Decide On One Healthy Meat 

Many time at barbecues people want to sample everything, so if you have three or four different meats, your guests are bound to try them all—even if they don’t have the room!  For example, chicken breasts are great for grilling.  Spice it up by having three different flavors: lightly seasoned, favorite barbecue sauce, and secret recipe… 

Tip 2:  Prepare Two Healthy Vegetable Options 

With such a variety of vegetables, it’s hard to go wrong with choosing.  You can choose your favorite or try something new.  For example, a nice romaine lettuce and spinach salad with tomatoes and red onions pairs well with many protein options.  Add some grilled corn on the cob and you’re really in business… 

Tip 3:  Prepare A Fruit Filled Dessert 

What’s a cookout without dessert!!!  Well, cut up your favorite fruits: strawberries, watermelons, bananas, cherries, pineapples, etc…and layer them with whip cream…PRESTO!!!

Carla Hardy MS, CSCS
Fitness and Exercise Instructor
Ashworth University

Photo courtesy of Jo Guldi

It is truly alarming the number of people around the world who are overweight these days, and it is really no wonder. After all, we as a people have become so lazy and so dependent on sugary, fatty foods and beverages. There are also other reasons why people are overweight however, such as to control their emotions or make themselves feel better. Emotional eating is perhaps one of the most dangerous problems in terms of your weight, especially if you live a very emotional or hectic life.

Sometimes the strongest longings for food happen when you are at your weakest point emotionally. If you are sad or lonely, angry or depressed, you may notice that you begin craving certain foods, perhaps some of which you never even really considered before. Eating as a way to suppress your feelings, such as stress, anxiety, boredom and even confusion, can really sabotage your weight loss efforts. The good news is that if you are someone who is prone to emotional eating, there are things that you can do to get over these habits and get back to eating healthy and looking and feeling your very best.

Find the Problem

It is important that you take the time to try and determine the actual root cause of your emotional eating. Sure you know that you are eating as a way to help yourself deal through the tough times, but there must be a more significant underlying cause. Major live events such as unemployment and health problems, for instance, may have triggered the onset of your emotional eating problem and this is what you are going to have to deal with.

Also know that there are certain foods which seem to have particularly addictive qualities. These are the foods that most people tend to crave when they are down or upset, and which you should be especially careful with. This includes chocolate and candy, and when you eat these foods what happens is that your body releases trace amounts of mood hormones which is why the foods seem like a sort of reward, because you think that they are making you feel better. They may help temporarily to relieve the feelings of tension or stress that you are experiencing, but even just a few moments after you eat them you will feel even worse than you did to begin with. (more…)

              Thanks to Lee Gillen for permission to use this Photo.

A recent episode of 60 Minutes featured a timely report on the possible link between lack of sleep and obesity.  I describe the report as timely because it’s been widely documented that human beings are getting less sleep than ever, a particularly troubling fact when you consider that we’re also working more intensive schedules, and balancing this imbalance with drive through diet practices.  The resultant obesity effect is simply another in a long line of health problems related to sleep deprivation; the most dangerous being heart disease and diabetes.  Alright, so this isn’t the sunniest subject to discuss at the dinner table, but it’s a dialogue that must begin between families if this crisis is to be scaled back before reaching the epidemic stage.  Check out the following “Science Of Sleep” video to learn more about the implications of your potentially harmful sleep patterns.  Go to bed early tonight!  Take a nap tomorrow!

Ryan Rode
Interactive Services Manager
Ashworth University Health Care Program

 
             Thanks for lucianvenutian for permission to use this Photo.

Exercise Tip:  Get the Most From Your Workout!! 

When using the treadmill, increase the incline/grade a bit.  Every 1% grade increases the calories you burn by 10%.  For example, a 150lb. person burns about 100 calories per mile walked (or ran).  At a 1% grade this increases the calories burned to 110 calories per mile, 2% to 120 calories per mile. 

10 Reasons To Lose Weight Now!! 

When you look good, you feel good.  So, not only does slimming down make you look and feel your best, it’s the best thing for your health, too.  You can significantly reduce your risk of heart disease, diabetes, and certain types of cancer, back pain, joint problems, and more.  In other words, you can maximize all the good things that life has to offer.  Here are 10 important reasons to get serious about losing weight…. 

1.  Slow down the aging process and actually look and feel younger

2.  Keeps your mind sharp

3.  Boost your immunity

4.  Increase energy level

5.  Reduce risk of breast cancer, heart disease and stroke

6.  Breathe easier

7.  Manage menopause more easily

8.  Reduce stress

9.  Live to see your grand-children

10. Feel Fabulous

Carla Hardy MS, CSCS
Fitness and Exercise Instructor
Ashworth University

           Thanks to Monica Semergiu for permission to use this Photo.

Experience has taught me that it really doesn’t matter how rational, educated, or seemingly healthy a person is—any one of us is susceptible to “chasing dragons” in search of that instant and painless answer to our problems.  Consider the aggressive expansion of an already billion dollar weight loss industry into younger and younger market sectors for additional proof.  Not quite as sinister, but perhaps more humorous is the following weight loss video by British hypnotist, Paul McKenna.  By blindfolding his study participants as they eat, McKenna is attempting to creatively demonstrate the often argued relationship between what we see and how much we actually desire to eat.  I’m not sure that this experiment is revelatory in any sense, but there are some interesting implications to consider regarding the role of visual perception, craving, and consumption.  Check out this video and let us know what’s the strangest weight loss method you’ve ever tried…

Ryan Rode
Interactive Services Manager
Ashworth University

           Thanks to catnipintoxicating for permission to use this Photo.

To estimate your daily calorie requirement, you can follow these steps:

• Estimate your resting metabolic rate, the amount of calories you need simply to breathe, pump blood, and be alive, by multiplying your healthy weight by 10 calories per pound.  If you are significantly overweight, use an adjusted weight halfway between your current weight and desired weight.
• Add more calories for daily activity apart from your purposeful exercise.
• Add more calories for purposeful exercise.
• To lose weight, subtract 20 percent of your total calories needs.

Carla Hardy MS, CSCS
Fitness and Exercise Instructor
Ashworth University

                 Thanks to J. Parks for permission to use this Photo. 

In a series of posts, each titled Calorie Learning: [something], I’m going to use a blog to communicate self-experimentation. To see the whole series, look in the category Calorie Learning (under Self-Experimentation).This research will be about how we (or at least I) learn to associate flavors with calories — more precisely, smells with calories. This learning is at the heart of the Shangri-La Diet, which derives from a theory that says the flavors of your food increase your set point if they are associated with calories. The stronger the association, the bigger the increase. Why study this?

1. Maybe I can improve the diet.

2. It matters. It happens with every bit of food you eat. It controls what you eat and your appearance (assuming my theory is right).

3. Little is known about it. As I wrote in the appendix to The Shangri-La Diet, Anthony Sclafani has studied this learning extensively in rats. No one has studied it extensively in people.

4. The experiments can be simple and easy — or at least that’s what I think now.

A few weeks ago, a friend told me how much she liked those cellophane-wrapped white-bread sandwiches sold in delis and bodegas. Egg salad sandwiches, for example. They were addictive, she said. That sounded about right: White bread (and bread in general) is digested very fast, witness its very high glycemic index. Fast digestion means the calorie signal it generates in the brain overlaps a great deal with the flavor signal it generates in the brain. The more overlap of the two signals, the stronger the association created. The stronger a flavor’s association with calories, the more you like it. (more…)