Stop Food-Pushers For Good

A lot people struggle with this common problem — their Moms, Dads, Aunts, Uncles, Husbands, Wives, Grandmas & Grandpas always push food on them. Does it happen to you? Here is what to do: Acknowledge these behaviors. Recognize the problems, sit the people in question down, and let them know that you are trying to lose weight and be healthy. Tell them how they can help and support you. Chances are they'll want to help and will be willing to learn new recipes so that they can cook for you without threatening your health and happiness.

We count on the people closest to us to support us through thick and thin. The fact that a loved one may be sabotaging your efforts to get in shape, whether they are conscious of their behavior or not, can be tough to swallow and address. Take a good look at your current significant relationships to see how they affect your life both on a day-to-day level and on a larger scale. Is anyone in your circle a food-pusher?

Sure, it seems innocent enough. These people may not realize what they are doing, or they may think they are doing it out of love. The bottom line is that their way of loving you is through food. It's time to stop it for good.

What Time Is A Good Time To Workout?

If you’re following the BroncoFit blog, you know that regular exercise will help you boost your metabolism so you lose weight faster and avoid weight-loss plateaus. But does the time of day you choose to exercise make a difference in how much fat you burn?

The answer is not as black-and-white as you might think. Current research suggests that slightly more fat is burned when a person exercises directly following overnight sleep. However, exercise can usually be performed at a higher intensity in the late afternoon when the body’s temperature and hormone levels peak and muscles are more flexible.

The kind of exercise you do and how consistent you are in doing it may actually be more important factors to consider. BroncoFit suggests alternating days of cardio and core exercises, since if you try to do both on the same day, you may suffer muscle fatigue.

My recommendation: Exercise when — and where — you will most enjoy it, because doing so will help you remain faithful to your commitment to regular exercise.

What if you miss a workout? Don’t sweat it. Just as you shouldn’t feel that you’ve blown it if you have a bad day on the eating plan, you shouldn’t feel as if all is lost when you must skip a day or even a few days of exercise. In the same way that you are learning how to make better food choices most of the time, you should also make an effort to exercise, or at least move more, most days of the week.

Quinoa - Facts & Nutrition Info

Quinoa is a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a member of the grass family. As a chenopod, quinoa is closely related to species such as beets, spinach, and tumbleweeds.

Healthy Quinoa Salad Recipe

Ingredients

1 1/2 cups quinoa (small disk-shaped seeds)*

1 1/2 cups cooked black beans, rinsed if canned

1 1/2 tablespoons red-wine vinegar

1 1/2 cups cooked corn (cut from about 2 large ears)

3/4 cup finely chopped green bell pepper

2 pickled jalapeño chilies, seeded and minced (wear rubber gloves)

1/4 cup finely chopped fresh coriander

For dressing

5 tablespoons fresh lime juice, or to taste

1 teaspoon salt

1 1/4 teaspoons ground cumin, or to taste

1/3 cup olive oil

Preparation

In a bowl wash quinoa in at least 5 changes cold water, rubbing grains and letting them settle before pouring off most of water, until water runs clear and drain in a large fine sieve.

In a saucepan of salted boiling water cook quinoa 10 minutes. Drain quinoa in sieve and rinse under cold water. Set sieve over a saucepan of boiling water (quinoa should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, about 10 minutes (check water level in kettle occasionally, adding water if necessary).

While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste. Transfer quinoa to a large bowl and cool. Add beans, corn, bell pepper, jalapeños, and coriander and toss well.

Make dressing:
In a small bowl whisk together lime juice, salt, and cumin and add oil in a stream, whisking. Drizzle dressing over salad and toss well with salt and pepper to taste. Salad may be made 1 day ahead and chilled, covered. Bring salad to room temperature before serving.

It's Not Just About Looking Good!

Research has clearly linked coronary heart disease, diabetes, and cancer to lifestyle. Apart from aiding in weight loss, physical activity offers a positive, healthy way to release anxieties and alleviate tension, which can help reduce your risk of many lifestyle-related diseases. Exercise also supports mental well-being: Physical activity actually changes your brain chemistry, which directly influences your mood and frame of mind for the better. Among other things, physical activity triggers the release of endorphins, which act on the brain as natural tranquilizers. In layman's terms; "Exercise Good!"

In addition, exercise will boost your confidence. As you start working out and getting stronger, your sense of strength in other aspects of your life will naturally flourish. Bottom line: The more physically fit you are, the longer you'll live and the better your quality of life will be.

8 Winter Health & Fitness Excuses

 Excuses:

1) It's too cold outside.
Just because the days are getting shorter, and the temperature is dropping does not mean we should all be running indoors to complete our fitness routine. Keeping your fitness goals in the great outdoors is actually still a great alternative to the gym during the colder season, and gets you that much needed fresh air! Just remember to dress warmly, wear layers, and cover your hands, feet, and ears. Jogging, cycling, brisk walks, and even Boot Camp are all excellent outdoor sports.

2) No Really, the weather is too bad.
If the weather is truly unbearable, or you have a medical condition where you can be active in the cold, then get your butt to the gym. Keep your fitness levels up during the dreary winter months is very important because it can ward off depression, winter blues, anxiety, stress, extra weight gain do to a sedentary lifestyle.
Get out and shovel the driveway, make a snow man, go skiing, hit up the hockey rink for some triple sow-cows. There are plenty of things to keep you busy and active in the winter. No excuses!

3) Holiday stress is normal.
Unfortunately, 'tis the season for holiday stress - between money woes, countless parties and simply trying to make everyone happy, sometimes November and December can bring more anxiety than joy.
While much of those feelings are probably situational, be mindful of how you're feeling - if stress starts to interfere with your sleep, or if you're experiencing physical symptoms such as neck pain, back pain or indigestion, speak to your doctor.

4) It's ok to have treats, it's the holidays.
That may be true to a certain extent -- but adopting that mantra for two solid months can lead to permanent weight gain. Enjoy in moderation, and add healthy holiday treats to your regular diet.

5) 'Comfort Foods' and winter go hand-in-hand.
Creamy soups, mashed potatoes and a slice of pie have a way of warming you from the inside out on a cold winter day - but those extra calories can be enough to give you more than a chill!
Try some simple recipe modifications. Swap out a cup of plain Greek yogurt for recipes that call for a cup of sour cream, cream cheese or mayonnaise - you can also go half Greek yogurt/half heavy cream for those that call for straight heavy cream.

6) It's hard to find fresh in-season produce.
Think again. Oranges, pears, apples, sweet potatoes, turnips, grapefruit, kale, broccoli and squash are colorful, in-season produce because they are shipped from warmer climates where they are in season.

7) I'll indulge now, and lose the weight in the New Year.
Some studies show that the weight we gain over the holidays is more likely to say on us throughout the new year. Make sensible eating choices so that you don't have to worry about loosing a ton of weight when January 1 comes around.

8) It's dark when I get home. Who wants to workout in the dark?

If it's at all possible, get your workout done and out of the way first thing in the morning. That's how we were meant to function. And capturing that morning sunlight - now that Daylight Savings Time has ended and the sunrise happens earlier - can boost mood for the whole day.
And if it's truly impossible to fit in a morning workout, be mindful of how that lack of light can affect your mood, health and energy (including later in the day when you don't feel like working out anymore).

Health Benefits of Herring

Healthy Fats
Herring is rich in two fatty acids called eicosapentaenoic acid and decosahexaenoic acid. Eicosapentaenoic acid, or EPA is clinically shown to reduce triglycerides, inflammation and may reduce risk of heart disease. EPA may also help to reduce blood pressure for people who have hypertension. A typical 3-oz. portion of herring contains an average of 2 g of essential fatty acids.

Commonly consumed pickled, smoked or creamed, herring is native to the northern Atlantic Ocean and Baltic Sea.There are more than 200 species of herring, with Atlantic as the most predominate variety sold in North America. Herring provides healthy fats and lean protein to the body, making it a wise addition to your diet.

Protein
Herring, like all fish, provide an excellent source of protein to promote muscle development and repair. Proteins are the building blocks of the immune system providing pathways for blood cell development. Just 3 oz. of herring provides an average of 20 g of protein. It is recommended that Canadians  aim to eat 6 to 8 oz. of fish per week as part of a healthy balanced diet.

Vitamins and Minerals
Herring naturally contains vitamin D, calcium, B-12, selenium and phosphorus. Vitamin D, calcium and phosphorus are important for bone health. Vitamin B-12 helps in cellular function and energy. Selenium helps reduce free radical damage and inflammation.

Healthy Recipe - Calypso Turkey Salad

Sick and tired of chicken, beef, or pork? Try this fun, flavorful turkey salad for your next dinner party, or simply spice up your work week dinner. This salad bursts with delicious fruit, while chutney and curry powder add a punch of seasoning and take this dish to the next level. Light mayonnaise and organic yogurt with minimal added ingredients ensures that you won't be eating extra junk as well. Rich and dynamic, this will be a guaranteed treat for your taste buds!

Calypso Turkey Salad
 
 
Ingredients

• 1 pound cooked turkey breast, cubed
• 1 1/2 cups organic celery, diagonally sliced
• 1 cup organic seedless grapes
• 1/2 cup raisins
• 2 green onions, sliced
• 1 large organic tart apple, cubed
• 1/2 cup organic plain yogurt
• 1/3 cup light mayonnaise
• 1/4 cup chutney, chopped
• 3/4 teaspoon curry powder
• loose leaf lettuce, as needed
• 1/2 cup unsalted peanuts, coarsely chopped

Preparation

Combine turkey, celery, grapes, raisins, green onions and apple in a large bowl.
In a small bowl, combine yogurt, mayonnaise, chutney and curry powder.
Pour dressing over turkey mixture and toss well to coat evenly. Cover and refrigerate at least one hour to blend flavors.
Serve on lettuce leaves and garnish with peanuts.
Refrigerate at least one hour before serving.
Makes 6 servings

Prep Time: 10 mins
Total Time: 10 mins

Nutrition Facts
Number of Servings: 6
Amount Per Serving
Calories: 320
Total Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 70 mg
Sodium: 160 mg
Total Carbohydrate: 31 g
Dietary Fiber: 4 g
Protein: 28 g

Recipe Source: National Turkey Federation

Top Slimming Foods

Looking for a miracle diet food? It's time to call off the search — there's no such thing. If you take in more calories than you expend, you gain weight. It's simple biology, and no milkshake or mackerel can save you from that fate.

But before you throw in the towel, there are certain foods that promote satiety (the feeling of fullness that comes after a meal) more than others. While they're not miracle foods, they can help you eat less over the course of the day. When you're looking for foods that are going to keep you fuller for longer, look for ones high in fiber, healthy fats and protein, or with a high water content.

Apples
An apple a day may keep the fat pants away, too. This portable fruit is the perfect snack, with a high water content and both kinds of weight-busting fiber: soluble, which helps prevent blood sugar spikes that lead to cravings, and insoluble, which helps fill you up.

Eggs
They're a great source of protein, which may be key to keeping you full. A recent study published in the Journal of the American College of Nutrition found that when people ate two eggs for breakfast, they took in more than 400 fewer calories over the next 24 hours than when they ate bagels.

Cauliflower
When you are trying to lose weight, non-starchy vegetables such as cauliflower are one of the few foods that can be eaten in unlimited quantities.
TIP: Love the creamy consistency of mashed potatoes? Steam a head of cauliflower and mash it with garlic salt, a sprinkling of grated Parmesan cheese and a touch of butter.

Low fat Yogurt
Calcium combined with other bioactive compounds found in dairy products slows down the process of making fat and increases fat burning, especially around the belly.

Oatmeal
Breakfast is the most important meal of the day — just eating it can make you slimmer. Also, oatmeal was ranked as the most satiating breakfast food on the satiety index.


Salad
Salads are a great opportunity to add a lot of filling foods into your diet at one time: fresh vegetables, lean protein, beans and healthy fats.

Fish
You might be surprised to learn that fish tops oatmeal and vegetables in the satiety department. The Australian Satiety Index ranks steamed white fish such as halibut or cod as the number-one most filling food out of 38 common foods. Also, a new study from Karolinska Institutet in Sweden found that people ate 11 percent less at dinner after having fish for lunch versus those who ate a beef lunch.

Bulgur
High-fiber grains are a great way to round out a meal, and fine-cut Bulgar is easy to cook.
TIP: Find Bulgar in health-food stores and organic markets. For a quick side dish, combine fine Bulgar with chicken broth, diced canned tomatoes and some cooked onions.

Eat This Not That - Pizza Lovers

Looking for a devilish snack? Feeling like you need to splurge? Do you love pizza?


Eat This:
McCain MINI PIZZAS (two)
360 Calories
12 Grams of Fat
800 Mg of Sodium

Not That:
Pilsbury PIZZA POPS (two)
520 Calories
24 Grams of Fat
1,540 MG of Sodium

6 Tips For A Good Night's Sleep

1. Exercise is excellent for a good night's sleep. It reduces mental stress, but just don't do it right before bed or you may be awake longer.

2. Drink coffee in moderation. Duh!

3. Avoid large meals within 2-3 hours of bedtime. And don't drink too much alcohol as a way to help you sleep; it will only make your sleep quality poor.

4. Have a standard bedtime routine. Try to go to bed, and get up the same time each day.

5. Maintain a comfortable sleep environment. A supportive mattress and pillow, plus a dark room are important.

6. Make sure your room isn't too hot. Most people sleep best in a cool room.