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August 14, 2008

Healthy Recipes: Citrus Cheesecake

We all love cheesecake, but sometimes it feels too indulgent. Well no need to fear! Today's healthy recipe comes from Seattle's King County, and it blends the tartness lemon, lime, and orange juice with the sweetness of brown sugar to create a balanced - and delectable - healthy eating dessert. Who says you can't have your cheesecake and eat it too?

Makes 12 servings

Basic Ingredients:

Nonfat cooking spray
1 cup graham cracker crumbs
2 tablespoons brown sugar
2 tablespoons butter or margarine, melted

Ingredients for filling:

2/3 cup sugar
1/3 cup all-purpose flour
1 teaspoon vanilla extract
2 8-oz packages nonfat cream chesse
2 eggs
1/2 cup 1% milk
1/3 cup nonfat sour cream
1 tablespoon fresh lemon juice
1 tablespoon gresh lime juice
1 tablespoon fresh orange juice
1 teaspoon lemon peel, grated
1 teaspoon lime peel, grated
1 teaspoon orange peel, grated
3 eggs whites
1/4 cup sugar

Directions

1.Preheat oven to 300º F.
2.Prepare the crust: Coat a 9-inch springform pan with cooking spray. In a medium bowl, mix crumbs, brown sugar and butter then firmly press mixture into bottom and 2 inches up the sides of the pan.
3.Prepare the filling: In a large sized mixing bowl, combine sugar and flour then add vanilla, cream cheese, and eggs. Beat until smooth. Add milk, sour cream, citrus juices and peels and beat until smooth.
4.In a separate mixing bowl, using clean and dry beaters, beat egg whites at room temperature at high speed until soft peaks form. Gradually add 1/4 cup sugar, 1 tablespoon at a time and beat until stiff peaks form. Gently fold egg white mixture with cream cheese mixture.
5.Pour into prepared crust and bake at 300º F for 1 hour or until set. Remove from oven and let completely cool on a wire rack. Cover and chill for 4 hours or overnight.
6.Sprinkle with grated lemon, lime and orange zest before serving (optional.)

Posted by Laura on August 14, 2008 | Permalink | Comments (2) | TrackBack


August 13, 2008

Women's Healthy Living: Taking It Outside

241Here in Vermont, August has looked a bit more like September with cooler weather and much more rain than I remember in the last 20+ years I've lived here. Good thing I don't let a little weather get in my way of getting outdoors. 'Cuz without getting outdoors, I might go stir-crazy living up here. I'm a Texas farm girl born and raised, but left the state late in my teenage years and except for a few brief stops along the way, haven't really called Texas my home since. Still, my days living in the country seem to have instilled in me a need for the outdoors. I imagine that most people, even if they didn't grow up on farms or in the country, have a similar need, even if they don't realize it.

There's something about the outdoors that revitalizes. Even when the outdoors is city streets. I spent some of my years since my Texas childhood in New York City and Boston, and remember fondly the walks along city streets with forays into parks that I could find. Still refreshed me, even though the air might not have been as fresh as in Vermont.

LynnAnn Covell, our senior exercise physiologist on staff at Green Mountain at Fox Run, just penned a FitBriefing (our monthly articles looking at issues of interest for women who look to lose weight -- that they gained through unhealthy lifestyles -- in a healthy way by normalizing their eating and finding the joy in physical activity) that addresses finding the fun in outdoor activities. Here's what she has to say about how getting outdoors can revitalize us and help motivate us to move in her article "Healthy Living: Taking It Outside!"

When we spend time outdoors, we can reconnect with the joy and relaxation of physical activity. It also helps us reconnect to the intrinsic motivation for physical activity that we experienced as a child. We were moving, because we could and wanted to, not because we “had” to.

It's a gorgeous day here in Vermont, and I'm not going to sit around too much longer indoors. I plan to spend my day gardening and taking Jack, our golden retriever, on his daily walk (ok, not daily but I try), me with my Nordic walking poles and him with his nose exploring every scent he can pick up along the way. I've got a great day in store. Hope you do, too!

Posted by Marsha on August 13, 2008 | Permalink | Comments (0) | TrackBack


August 12, 2008

Healthy Living: Fat People Are Healthy. Huh?

Yesterday there was news that a good portion of fat people might actually be healthy afterall. Who'd a thunk it? Well, we thunk it and have said so for years.

That doesn't mean that getting to healthier weights for many of us isn't a great idea, there's plenty of evidence for that - but putting all overfat people into one big bucket of paranoia doesn't do anyone any good. And having a healthy approach to life is always going to put you in good stead.

Just because you're not at your healthiest weight at the moment does not mean you're automatically predisposed to diabetes, high blood pressure, breast cancer, or heart disease. However, we do know, that most Type II Diabetics who are overweight and lose weight generally improve most factors that affect vascular disease. That includes blood pressure, blood sugar and cholesterol.

Some interesting research just publised int he August 12th Journal of Diabetes Care, showed that there are real long term benefits for diabetics if they are lose significant weight and believe it or not - even gain it back.

"If you lose weight after diagnosis, you can achieve some long-term benefits in terms of blood pressure and glycemic control that extend even beyond the point at which you regain weight," said Gregory A. Nichols, co-author of new research published online Aug. 12 in the journalDiabetes Care.

Added Dr. Spyros Mezitis, an endocrinologist with Lenox Hill Hospital in New York City: "We haven't had results like this before. This is telling us that with a significant mean weight loss of 10.7 kilograms [23.5 pounds] in 18 months, there's an improvement despite weight regain after 36 months."

We've heard for years that it's not healthy to gain, lose and regain weight. That maybe it's better to stay at a higher weight as opposed to yo-yoing back and forth. Maybe that isn't really true. This is good news for most of us, because we it is still challenging to keep lost weight off - but do we want to quit trying?

There are pro's and con's to both sides of the argument. But for more information on healthy weight loss , weight management and diabetesprogram.htm">type 2 diabetes prevention , visit Fitwoman.com.

A friendly reminder, Green Mountain at Fox Run is conducting their 7th annual LIVING WELL Women's Program for Mastering Diabetes Through Lifestyle Change: A Type 2 Diabetes Program. Program dates are September 14th - September 20th. For more information, call 800.448.8106.

Tags: , , , type 2 diabetes prevention, type 2 diabetes program  , .

Posted by Cindy on August 12, 2008 | Permalink | Comments (1) | TrackBack


August 11, 2008

Diabetes: Study Show Links between Breast Cancer and Diabetes

If you're a post-menopausal woman and overweight, you may already know that you have an increased risk for breast cancer, but an international study has also established a link between type 2 diabetes and advanced breast cancer.

In an international study, conducted in part by the university of Melbourne, women who are either resistant to insulin, overweight, or both may be up to 50 per cent more likely to be diagnosed with the cancer. Moreover, cancer is found only when it is in its advanced stages.

“We don’t know the exact reasons why that might be. It might be that the cancer is growing more quickly or that it wasn’t diagnosed early but we need to do more research to find out exactly why that might be,” says Dr Anne Cust, University of Melbourne study. “It may be that the hormones that are involved, that are linked with being overweight or having insulin resistance, might be making the tumour grow more quickly but we need to do more research to find out exactly why that might be the case,” she said.

But Dr Cust believes that this research underscores the importance of maintaining a healthy weight, but these results don't necessarily suggest that women at risk of type 2 diabetes should be screened for breast cancer more often.

“The question of screening is something that would need to be looked at separately but I think it is just providing another indication that being overweight is linked to lots of different health problems and this is another reason to get off the couch and try to stay active and maintain a healthy weight,” she said. “And also, the link with insulin resistance may provide a new avenue of research for looking at the causes of breast cancer and possibly new treatments.”

Posted by Laura on August 11, 2008 | Permalink | Comments (1) | TrackBack


August 07, 2008

Healthy Recipe: Seafood Stew

http://fitwoman.com/images/blog/seafood.jpgIf you are a fan of seafood or vegetables this is the meal for your healthy lifestyle, but even if you're not - try it! Seafood Stew is a healthy recipe that can be served with boiled yucca or you can top it off with some fresh fruit! Freeze any leftovers (if there are any) and enjoy it later.

Makes 10 servings

  • 6 cups water
  • 10 oz. white wine
  • 3 celery stalks, chopped
  • 3 medium carrots, chopped
  • 1 pound large shrimp, washed
  • 1 pound crayfish
  • 2 tablespoons olive oil
  • 2 medium onions, chopped
  • 1 medium red pepper, chopped
  • 1 medium green bell pepper, chopped
  • 4 medium tomatoes, chopped
  • 2 tablespoons tomato paste
  • 2 teaspoons chopped fresh thyme
  • 2 teaspoons chopped fresh oregano
  • 1 pound sea bass, cut into chunks
  • 1 pound small squid, cleaned and sliced                    
  • Salt and pepper to taste

Procedure:

  • In a large, non-aluminum saucepan, stir together the water, white wine, celery, and carrots. Bring        to a simmer and cook for 5 minutes.
  • Add the shrimp and crayfish and simmer for 3 to 4 minutes. Strain the shellfish and vegetables          from the broth and set the broth aside. Peel the crayfish and shrimp and discard the shells.
  • Warm the olive oil in the large saucepan over medium-high heat. Cook the onions and peppers until    tender, about 6 minutes. Stir in the tomatoes, tomato paste, thyme and oregano. Add the reserved broth and bring to a simmer.
  • Stir in the sea bass and squid and simmer for 2 minutes. Return the crayfish, shrimp and vegetables   to the broth and simmer for 1 more minute. Season to taste, ladle into bowls, and serve immediately.

Posted by Laura on August 7, 2008 | Permalink | Comments (0) | TrackBack


August 06, 2008

Healthy Lifestyle Program: Nordic Walking

On a recent trip to Minneapolis, my girlfriend introduced me to Nordic walking. And I've been hooked ever since. One promotional site says you work 90% of your muscles with this relatively effortless technique. I've found it improves my posture, works my triceps and back muscles (lats) and leaves me feeling refreshed but not worn out.

The benefits for healthy living and healthy weight loss are obvious. But consider this: I've walked for the last 10 days in a row -- I look forward to it! And I'm not walking my usual 30-40 minutes. I'm going an hour each time. I need to take a day off today because my foot is hurting and it needs rest.

Not much more I can say about this except to encourage you to give it a try. Check out this youtube video that shows details of Nordic walking. And then try it yourself for serious weight loss or fitness help.

Posted by Marsha on August 6, 2008 | Permalink | Comments (4) | TrackBack


August 05, 2008

Healthy Living: STAY HAPPY!

I was having a hard time getting to this blog today. Already the afternoon and I hadn't posted anything. Apologies, loyal readers! Just in the nick of time, Marsha sent me an inspiring email - something she found on the internet - and I'm going to post it because it's filled with oodles of good advice!

1. Try everything twice. On Madams tombstone (of Whelan's and Madam) she said she wanted this epitaph:
Tried everything twice...loved it both times! 


2. Keep only cheerful friends. The grouches pull you down. (keep  this in mind if you are one of those grouches)

3. Keep learning:  Learn more about the computer, crafts, gardening, whatever. Never let the brain get idle. 'An idle mind is the devil's workshop.' And the devil's name is Alzheimer's!

4. Enjoy the simple things.

5. Laugh often, long and loud. Laugh until you gasp for breath. And if you have a friend who makes you laugh, spend lots and lots of time with HIM/HER. (that's more time with Marsha!)

6. The tears happen: Endure, grieve, and move on. The only person who is with us our entire life, is ourselves.  LIVE while you are alive.

7. Surround yourself with what you love: Whether it's family, pets, keepsakes, music, plants, hobbies, whatever. Your home is your refuge.

8. Cherish your health: If it is good, preserve it. If it is unstable, improve it. If it is beyond what you can improve, get help.

9. Don't take guilt trips. Take a trip to the mall, even to the next county, to a foreign country, but NOT to where the guilt is.

10. Tell the people you love that you love them, at every opportunity. I love you, my special friend.

11. Forgive now those who made you cry. You might not get a second time.

And if you don't send this to at least 4 people - who cares? But do share this with someone.  Lost time can never be found. Be kinder than necessary, for everyone you meet is fighting some kind of battle..
 
   
Source: Anonymous (internet)

Tags: , , ,

Posted by Cindy on August 5, 2008 | Permalink | Comments (0) | TrackBack


August 04, 2008

Healthy Eating: Too Much or Too Little Weight Gain During Pregnancy May Cause Offspring to be Overweight

http://fitwoman.com/images/blog/pregnant-scale.jpgResearchers from The Children's Hospital of Philadelphia and the University of Pennsylvania School of Medicine, say that children of mothers who gain more than the recommended weight during pregnancy are more likely to become overweight by age seven.

"Adherence to pregnancy weight gain recommendations may be a new and effective way to prevent childhood obesity, since currently almost half of U.S. women exceed these recommendations."said study leader Brian Wrotniak, P.T., Ph.D., of The Children's Hospital of Philadelphia and the University of Pennsylvania.

In a study published June 9 in the American Journal of Clinical Nutrition, pregnant women gain weight depending on their weight statues prior to pregnancy. By medical standards, women with a healthy weight before pregnancy should gain between 25 to 35 pound during pregnancy, while women who are overweight should gain between 15 to 25 pounds, and women who are underweight need to gain between 38 to 40 pounds in order to have a safe pregnancy term.

Don't Gain Too Much or Too Little During Pregnancy

Maintaining a healthy lifestyle while pregnant reduces the risk of women having overweight children by age seven. Mothers who gain insufficient or exceed the weight recommended to gain while pregnant put their child at risk of being overweight compared to mothers who gain a sufficient amount of weight during pregnancy.

The researchers are continuing studies on this matter to figure out whether the association between greater gestational weight gain and increased odds of overweight in offspring is causal, and whether it still occurs in today's environment of increasing obesity.

Posted by Laura on August 4, 2008 | Permalink | Comments (2) | TrackBack


August 01, 2008

Diabetes: Diabetes Study Partially Halted After Deaths

http://fitwoman.com/images/blog/heart-diabetes.jpgAlarming results from a study conducted by American Diabetes Association and the University of Washington indicate that intensive efforts to lower blood pressure in older diabetics may actually increase the risk of dying from heart disease. These new findings fly in the face of the medical community's long standing belief that aggressively lowering blood pressure in people with type 2 diabetes is essential to good cardiovascular health in diabetics.

During the study, of those participants that were assigned to obtain their blood sugar levels to normal, there were 54 more deaths than in a group whose levels were not as controlled. These patients were in the study for four years on average when the investigators called a stop to this intensive sugar lowering and decided to put them on a less intense regulated course. These results don't necessarily mean that lowering blood sugar is insignificant, it actually protects you against kidney disease, blindness and amputations.

“Telling these patients to get their blood sugar up will be very difficult!” (Dr. Hirsh, researcher)

Some insurance companies pay doctors extra if their diabetic patients get their levels very low, but now, patients will need to have this blood sugar at a normal level. Many type 2 diabetics also take pills in addition to the ones they take for diabetes and other medical conditions in order to lower this blood pressure.

Are drugs the cause?

The researchers questioned whether there were any drugs or drug combinations that might have been to blame. They found none, said Dr. Denise G. Simons-Morton, a project officer for the study at the National Heart, Lung and Blood Institute.

Hirsch indicated that it might be possible that patients with diabetes who reduce their blood pressure too fast can actually worsen blood vessel disease in the eyes.  Reducing blood pressure slowly, however, protects blood vessels.

Researchers and doctors are still investigating whether there is, indeed, a specific drug that may be the culprit, or whether the increased risk of heart disease is dictated by the patient's medical history. Meanwhile, they're trying to get the message out lowering blood pressure should be introduced slowly and under careful medical supervision.

Posted by Laura on August 1, 2008 | Permalink | Comments (1) | TrackBack