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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

For some mothers, making sure your children eat nutritious meals is a daily battle. One child may prefer only fried chicken, while another may be a bit more adventurous, but won’t touch any fruits or vegetables. Sometimes you may feel that it would be easier to let them eat whatever they want, just to avoid all the stress and hassle.

The good news is despite the fact your children are constantly besieged by ads promoting fast foods, junk foods, sweets and carbonated drinks, you have a greater influence on their eating habits than the media does.

Numerous studies have confirmed that parents do affect how their children feel about food. Here’s a few advice you can follow to lead your children in the right direction.

Lead by example

Research has found that when parents eat more fruits and vegetables, their children will follow suit. The opposite is also true - if parents don’t eat a lot of fresh produce, but they pressure their children to eat it, the children are less likely to comply. The conclusion: healthy eating rubs of on your children, so you don’t have to be a food bully.

Keep healthy food in sight

Keep less-than-healthy foods out of reach on high cabinets . Arrange your home so that high-calorie foods cannot be seen and healthier foods are more visible. This health-based food storage approach lets your cupboard enforce the house food rules for you, helping to make snack time less of a problem. (more…)

Thanks to Hubschenhosen for the photo. 

Let’s be honest, we all want to either lose or at least maintain our current weight.  The question is: how do we do it in a way that’s lifestyle friendly and healthy?  First, you need to make a commitment to yourself.  This commitment is more psychological than anything else.  In other words, say to yourself, “This is what I’m going to do, this is how I’m going to do it, and I’m not going to give up!” 

Secondly, follow these helpful tips.

1.    User smaller plates when available. 

2.    Eat slowly.  Take about 20 minutes per meal. 

3.    Remember PORTION SIZE does count. 

4.    Try to implement one healthy dish into your dinner routine.  After a month of integrating this new meal, you’ll be prepared to add another one.

Lastly, follow the E.X.E.R.C.I.S.E. Principle to guide you in maintaining your weight in a healthy manner.   

E-Eat: Don’t skip meals. Prepare for those busy days by keeping some healthy snacks around. 

X-Xtra: Avoid eating extras that you really don’t want or have room for.  Save those extra calories for those foods that really hit your taste buds 

E-Exercise: Don’t compromise on your workouts during the holiday season.  If possible increase your activity to burn off those excess calories you will be consuming. 

R-Relax: For all of us, balancing life, work, and family can be very stressful at times.  Be sure you take the time to relax and possibly avoid emotional over-eating. (more…)

These days, with an estimated 60% of the US population being overweight, it seems as if everyone is trying to lose weight. When I ask my friends about strategies for shedding pounds and healthy living, most of them say, “I don’t eat bread, sugar, rice, or pasta. I’m cutting back on the carbs.”   

Weight loss occurs when you consume fewer calories than what you burn off during the day. So should you cut out carbs to lose weight? Hmmm…It depends on which dietary sources of carbohydrates you eat. Carbohydrates are your body’s main source of energy so trying to cut them out completely is unhealthy. Carbohydrates are found in grains, fruit, vegetables, most dairy products, and sugary desserts. Most foods that are good for you contain carbohydrates and are fundamental to a healthy diet.  

So what carbohydrates should you take out of your diet? Cut carbohydrates that add extra calories with little or no nutritional value.  These include candy, soda, sugary desserts, and fruit drinks. Drinks that contain 100% juice have some nutritive value. Fruit drinks that are made with mostly sugar and water, such as Kool-Aid or Hawaiian Punch contain little nutritional value and add empty calories that should be avoided if you’re trying to lose weight.  

So go ahead, eat your whole grain bread, brown rice, and whole wheat pasta without guilt! Most foods that contain carbohydrates are important sources of vitamins, minerals, and fiber. Carbohydrates do not make you gain weight. Overeating and lack of exercise does.

Carla Hardy MS, CSCS
Fitness and Exercise 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…)

It’s well chronicled that the leading cause of Cardiovascular Heart Disease is high cholesterol, yet the statistics indicate that a staggering 20 million Americans suffer from some form of heart disease, therefore one must at least partially conclude that, despite the amount of educational materials, informational resources, and medical support available to the public at large; the message may be being heard, but people are generally not listening.  One explanation I believe carries some weight is that most people simply do not understand how to apply the indirect messages they are hearing directly to their everyday lives and diet. 

             Thanks to B Baltimore for permission to use this Photo.

I’ve provided the following two videos to help you directly apply the aforementioned messages in a safe, simple, and healthy way.  In the first video, the characteristics of heart disease are defined, so that we can first identify the nature of this deadly disease and its’ manifestations before developing misinformed prevention plans.  In the second video, a certified fitness coach provides a concise analysis of what factors contribute to high cholesterol levels and also offers some practical exercise tips you can take advantage of while conducting your daily routine.  I hope you enjoy these brief, but informative videos and begin applying the knowledge you have gained.  I’m interested in hearing about some of the heart disease related challenges that either you or your family have faced over the years.  Please feel free to share your experiences with the Ashworth student community. I’ll talk to you again soon.  In the meantime, stay focused on your program studies and achieving your goals.  Take care.

Kathy Carter
Nutrition, Diet, And Health Science Instructor
Ashworth University

              
             Thanks to nellee100 for permission to use this Photo.

We’re all so busy and sometimes take-out is best way to get a meal on the table. But you don’t want to sacrifice your health or waistline in the process. Here are some ways to stay in health conscious when ordering take out.

Mexican: The Good And Bad

Bad

Sour cream - Let’s be honest, it’s pretty tasteless. And it has over three times the fat content of vanilla ice cream! If you must have something creamy, try a little guacamole for a healthier alternative. (It’s still full of fat, but at least it’s monounsaturated.)   Chorizo - Eleven grams of fat per ounce, four of them saturated. Yikes! Chips - Can you really eat just one? Didn’t think so.

Good 

Grilled fish - Say hola to this low-fat, heart-healthy choice. Salsa - Not only is it fat-free, but one-half cup of it also counts as a full serving of veggies. Grilled chicken fajitas - Skip the tortillas and you’re really being virtuous. 

Chinese: The Good And Bad

Bad 

Sweet and sour pork - Keep your fork away from this pork – a typical serving contains twice as much fat as in a quarter-pounder. Fried rice - The word fried is right in the name, so don’t be surprised when it shows up drenched in oil — and calories. General Tso’s chicken - Almost 900 calories and 40 grams of fat per serving? Just say no to General Tso!

Good

Steamed or lightly stir-fried veggies - Keep it simple, keep it healthy. Steamed brown rice - Fat-free and sodium-free fiber boost. Chopsticks - They’ll make you eat more slowly so you get the chance to feel full. Fortune cookies - A sweet fat-free treat for only 30 calories.

Pizza: The Good And Bad

Bad

Pepperoni - Want to save three grams of fat per serving? Then skip the pepperoni. Extra cheese - High in saturated fat and sodium. If you want to have something extra on your pizza, how about extra veggies or extra red pepper flakes?  Deep dish - Are you having dinner or going into hibernation?

Good

Cheese-free pizza - Delicious on its own, or add your own Parmesan at home for a lower-fat alternative to traditional pies. Thin crust - Fewer calories, fewer empty carbs. Extra napkins - Use them to pat the pizza dry, absorbing excess oil (read: fat) from the cheese.We live in a busy world where there never seems to be enough time in the day to get things done.  As a result, we’re a culture that eats on the go.  Well, we all know that this isn’t an ideal nutrition lifestyle, but we can all make the best of these situations by being as conscientious as possible about our take-out choices!

Carla Hardy MS, CSCS
Fitness and Exercise Instructor
Ashworth University

                     Thanks to Cae for permission to use this Photo. 

A new obsession of mine is Digg, which is a place where users share interesting links on the web. I came across this one link about The Worst Places for Your Health, and some places I was never aware of until now. Not that I’m a germaphobe or anything, but its better to be safe than get sick from something you could have prevented. 

Your toothbrush on your bathroom sink. Being that your toilet is most likely close by, and when you flush, toilet funk is propelled as far as 6 feet, one place being your sink and everything on it! A better place to put your toothbrush is in a closed cabinet.

The worst place to sit on a plane - the rear. Not the best place to sit if you’re prone to motion sickness. The better place to sit is near the middle or closest to the wing.·       

Putting your handbag on the kitchen counter. This is something I’m not surprised of, since most of us put our handbags all over the place, whether it be the floor in a restaurant, workplace or even dare I say…the floor of a public restroom! A study showed up to 10,000 bacteria per square inch on purse bottoms–and a third of the bags tested positive for fecal bacteria! A kitchen counter is definitely not a great place to put your bag.·       

Setting your veggies or fruit in the sink before washing. The kitchen sink holds even more germs than a toilet does - which I never was aware of…even if you drop the perfect piece of fruit, it’s better to toss it. (more…)

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…)