Quick Workout

Instead of deciding to cut out exercise when you have a tight schedule, try out this fast workout. You can keep active even when on a time crunch. 

• 15 squat jumps
• 15 push ups
• 15 switching lunges (15 on each leg)

- 1 minute rest

• 15 sit ups
• 25 jumping jacks
• 25 quick knee lifts, switching legs

- 1 minute rest

Repeat

Quinoa

Why had I not heard of this super food until recently? Commonly grown in South America, the use of quinoa (pronounced keen-wah) dates back to the Incas. Packed into this little seed is an exceptional amount of nutrients. With the benefits of protein, good fats, fiber, folate and magnesium, just to name a few, what's not to like? Vegetarians can use it as a meat substitute in order to intake necessary protein without having to combine several foods because it includes all 8 essential amino acids, the building blocks of protein. It also contains no wheat, so those with wheat allergies or gluten sensitivities can dig in and enjoy. Quinoa is cooked just like rice. Place it in a pot over the stove with 1 part quinoa, 2 parts water bringing it first to a boil and then allowing it to simmer with a top on for about 15 minutes. When you see that the ring shaped coils pop out, it is almost ready. Once the water is absorbed, stir and let it sit for several minutes. Quinoa is fairly bland alone so add spices, nuts, spinach or beans to boost the flavor. I found a tasty recipe and added it below, eat up!

Three Bean Salad with Quinoa Recipe

Food Comparison

Love this! Stuck choosing between two foods and wish you had the nutritional info to help make your selection? You won't have this problem any longer! Just type in the two items and the nutritional info will pop up comparing them. The calories, carbs, fat and protein will appear for the entered items as well as similar foods.

Website:
Two Foods Instant Comparison  
Enjoy!

The Dirty Dozen

Organic food comes straight from the farm and is grown without chemicals and pesticides. For some of us, the issue with buying organic produce is the price that comes along with it. In these hard economic times I, as a college student, can completely empathize with this situation. When decisions need to be made as to which foods are best to buy organic over others, this "dirty dozen" list can help narrow
things down. These are the
top 12 foods that have the most
pesticide residue......

 

 

  When determining which foods to spend a little more on by purchasing organic, keep this list in mind.

Organic Education

Breakfast Options

Start your day off right with these quick and healthy breakfast options:

Oatmeal

A bowl of rolled or steel cut oats is a great way to start the morning. Stick to the natural whole grain instead of having the instant packets loaded with sugar. Combining a dash of honey and cinnamon or a serving of fruit can bring in a little sweetness. Personally, I like to add in frozen raspberries and blueberries in the cooking process to supplement the oats with an antioxidant boost! 

                                                       Nonfat Greek Yogurt

Having extra protein per serving than regular yogurt, this breakfast food holds off your urge to eat again a bit longer. Buy plain Greek yogurt to skip out on excess sugars. Mixing in granola or almonds and throwing in some fruit or turbinado sugar makes a scrumptious-gotta-scoop-up-every-last-bit-parfait.




Peanut Butter
This childhood classic also has a good amount of protein giving it the benefit of curbing hunger. Spreading it on whole wheat bread provides a filling breakfast. I recommend toasting the bread! The peanut butter will just melt in your mouth, mmmm yummy.

                                                       Eggs
Packed with the most usable source of protein for the body, vitamin A & D and an antioxidant eggs are a wonderfully versatile little bundle. Fried, scrambled, boiled or poached have them any way your heart desires. Serving it with a whole wheat slice of bread or wrap makes for a completely satisfying breakfast.






Flaxseed and Wheat Germ
Contributing a vast amount of nutrients ranging from vitamin D and E to protein and omega-3, supplementing your food with either flaxseed or wheat germ allows you to reap all their fabulous benefits. You can add a touch to your yogurt, smoothie or baking ingredients while barely noticing any changes in taste. Remember to grind up flaxseed or chew thoroughly(since it is usually sold whole) to acquire the benefits since the nutrients are in the seed which can't be fully broken down by your body.

                                                                   
                                                                   Whole Grain Cereal

Watch out for cereals promoting whole grain that throw in a bunch of sugar as well! Look for cereals with minimal added sweeteners such as Special K, Kashi Go Lean and Grapenuts. This easy breakfast is one of the most fortified foods providing you with a wide range of vitamins and minerals to start off your day. Try having your bowl of cereal with a glass of orange juice. Vitamin C aids in the absorption of iron which is one of the many minerals included in cereal.




Food Network Healthy Breakfast

The Original Fast Food

Places to go and people to see! Sometimes your schedule might seem so hectic you wonder how you can fit in time to eat that day, let alone have a healthy meal. Stopping to grab a quick fix at a fast food joint might seem like a good solution at the time but think about it, you're spending money on food that isn't good for your body and will leave you feeling hungry again in a few hours. If your issue is convenience then there's a simple solution, fruits and vegetables! There are many fruits and veggies that are easy to carry around. You can have quick snacks while on the go. Fruits such as bananas, apples, oranges, peaches, plums and pears are all small, portable foods that will provide your body with the fuel it needs. Before leaving for the day packing grapes, carrots, celery or broccoli in a container is a great idea to have a simple snack to hold off hunger till you can have a healthy meal. Trading a fatty burger for the original fast food of fruits and veggies will give you the energy to keep going through your daily activities without those unwanted calories.

Thin Doesn't Equal Healthy

This may come as a bit of a shocker, but it's true: being thin is usually associated with a healthy individual when in reality looks can be deceiving.  Recently, an analysis was done where thin individuals were discovered to have a gene variant linking to a greater risk of developing type 2 diabetes and heart disease. We all store our fat differently, due to genes. With this genetic variant, instead of having fat deposited underneath the skin, it is stored closer to the core of the body between the organs and in muscles. This highly impacts normal body function resulting in possible elevated levels of blood cholesterol and trouble responding to insulin (an early indicator of diabetes). Thin individuals should not rule out the possibility of having any health issues just because of their size.

It is also common for seemingly lean individuals, without the genetic variant, to have underlying problems.  Thinking, "Oh I don't have to workout, I can just sit around being lazy while munching out because I was blessed with a fast metabolism" is not the right way to go. Living this lifestyle can result in high cholesterol, plaque buildup in arteries, and an increased risk of heart disease, just to name a few.

Take this as an eye opener, EVERYONE should focus on the importance of practicing a truly healthy lifestyle.


Being Thin Isn't The Same As Being Healthy Dr. Garcia