Monday, September 27, 2010
Whether you are an administrative assistant or a CEO, you have an executive duty to avoid the vending machine! Your office can be a diet trap. According to a survey of 500 office workers conducted by Peapod, 47% of employees say office snack options keep them from eating healthily. 63% said eating healthy at work was a challenge.
Rather than stress about eating healthy, do something about it. Here are simple ways for you to stay on top of your wellness program- even on the most demanding of workdays:
- - Stock up your desk drawer with healthy snacks (no hidden goodies!). My favorite snack is almonds. Buy the individual serving packs, that way you won’t eat the whole bag. Other packable snack options are edamame, pumpkin seeds, apples, and whole wheat crackers.
- - Is there an office fridge? Pack one of my 15-minute meals for lunch, like my Chopped Salad with Roasted Chicken and Tomatoes or Turkey Basil Salad.
- - If you are ordering food for a meeting, have healthy options on hand. Vegetable platters, fruit platters, and bowls of nuts are great alternatives that will give you the energy and focus to make that big presentation.
- - Don’t fall victim to that mid-afternoon slump! Steer clear of the coffee maker. Opt for an Energy Bubbles instead.
Want more on Kirsching the Office? Check out my guest blog on Fitsugar.com to learn how to stay active in the corporate setting.
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Monday, September 27, 2010
Would you try to start the car without fuel in the tank? I didn’t think so. Still many people begin their days without eating an energy-rich breakfast. Food is the fuel that runs our bodies, so attention all breakfast skippers: it’s time to refuel!
Here are the top three reasons why you should make breakfast a part of your daily routine…
1. Eating breakfast is a daily habit that kick starts your metabolism, which goes into a slower conservation mode during sleep.
2. Prevent that mid-morning crash, or that quick energy food slip, by simply starting the day with a protein-rich meal. Eating first thing in the morning helps to stabilize blood sugar levels, which regulate appetite and energy.
3. Studies show that eating breakfast can help you lose weight as well. Those people who eat in the morning tend to eat fewer calories later in the day- preventing any 5pm pizza binges or late-night munching on high-calorie foods.
So breakfast skippers, rather than push off eating for another 5 hours, just take a few minutes in the morning to eat a healthy meal. You’ll get the fuel you need to go the distance, feeling energized to accomplish what’s on the daily agenda.
What’s a good breakfast? Learn in “DK Breakfast Breakdown: What’s in a Healthy Breakfast?”.
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Monday, September 27, 2010
Bagels, croissants, sugary cereals. Breakfast carbs run the gamut, but the reality is this: the more sugar you have in the AM, the more carbs you will crave later. In a study of 37 obese children, those who ate high-glycemic breakfasts consumed more calories during the rest of the day, compared to those who ate low-glycemic, high protein breakfasts. If you are a carb-loader or fast-food junkie, you are in need of a breakfast makeover. Here are my essential components of a sound breakfast:
Protein: Make protein the cornerstone of your breakfast! With 1 bagel the equivalent of 14 egg whites, imagine adding that fuel to your tank? Especially good after a morning workout, this sound choice will help you stay satisfied for most of the morning. If you have time to cook, prepare an egg white frittata with spinach and mushroom. If you are on the go, pack a protein shake.
Healthy Carbohydrate: You need carbs to have for energy throughout the day. The optimal carb for your morning meal is one with a high dietary fiber, which digests slowly and keeps you full longer. Steel cut oatmeal is an excellent choice, so are fibrous fruits like strawberries. Fruit juices and smoothies, however, are a big NO. Although these contain some fruit, they often are loaded with sugars (and chart-topping calories!)
Healthy Fat: Are you looking to stay full longer? You can incorporate a small amount of fat into your daily breakfast to help keep you satisfied. Fat lowers the glycemic load of the meal, so the carbs will hit your bloodstream less quickly. Fat can help you burn fat, in addition to promoting calcium and vitamin D absorption. Think 1 tsp of almond butter, which is rich in fiber and unsaturated fat.
Find out what I think of your breakfast by simply taking a picture and uploading it onto Twitter with #GetKirsched.
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Wednesday, September 22, 2010
Get a full flavor dish in little time! The fresh, clean-tasting basil is the perfect complement to roasted turkey. Enjoy this salad in the afternoon or the evening.
You’ll need:
2 tablespoons chopped fresh basil
1 tablespoon chopped fresh parsley
6 ounces sliced roasted turkey breast
2 1/2 cups romaine lettuce leaves, cleaned and torn into pieces
2 tablespoons David’s Red Wine Vinaigrette
To prepare: Place the basil and parsley in a medium bowl. Mash into a chunky paste with the back of a spoon, adding a few drops of water if necessary. Add the turkey, and toss to coat. Line a serving plate with the lettuce. Arrange the turkey on top of the lettuce. Drizzle with the vinaigrette just before serving.
Makes 1 serving. Per Serving: 262 calories, 53 g protein, 7 g carbohydrate, 2 g fat, 0 g saturated fat, 3 g fiber, 2 g sugar.
You can find more 15-minute recipes in my book The Ultimate New York Diet, along with other delicious and nutritious salads, entrees, and sauces. Enjoy!
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Wednesday, September 22, 2010
You’re ready for that first bite. Well, you won’t have to wait long. With my 15-minute recipe for Salmon Cakes, you’ll satisfy your taste buds and impress yourself with your cooking abilities.
You’ll need:
1 egg white
4 ounces wild salmon fillet, ground
1 teaspoon chopped fresh parsley
1 teaspoon white wine vinegar
½ teaspoon Worcestershire sauce
¼ teaspoon red pepper flakes
Nonfat vegetable cooking spray
To prepare: in a large bowl, beat the egg white until thick. In another bowl, combine the salmon, parsley, vinegar, Worcestershire sauce, and red pepper flakes. Carefully fold the egg white into salmon mixture.
Coat a medium nonstick skillet with cooking spray, and heat over medium heat. Spoon the mixture onto the skillet, forming a salmon cake about 4 inches wide and 1 inch thick. Cook over medium heat for 3 minutes, for medium rare. Turn and cook for an additional 2 minutes for medium rare.
Makes 1 serving. Per serving: 183 calories, 26 g protein, 1 g carbohydrate, 7 g fat, 1 g saturated fat, 0 g fiber, 1 g sugar.
Need a new flavor for you salad? Try tomorrow’s Roasted Turkey Basil Salad for lunch or dinner!
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Wednesday, September 22, 2010
Need a power lunch? My Asian Broccoli stir-fry alongside any lean protein can be prepared in little time. Take out your stopwatch, and see for yourself!
You’ll need:
Nonfat olive oil cooking spray
2 cups broccoli florets, washed
1 clove garlic, minced
1 teaspoon grated gingerroot
¼ cup bottled water
2 teaspoons low-sodium soy sauce
1/8 teaspoon sesame oil
To prepare: heat a large nonstick skillet over high heat and coat with cooking spray. Add the broccoli and cook for 2 minutes, stirring. Add the garlic and ginger, and cook for 1 minute. Add the water, soy sauce, and sesame oil. Cover and cook for 2 to 3 minutes, until the broccoli is tender-crisp.
Makes 1 serving. Per serving: 59 calories, 5 g protein, 9 carbohydrate 1 g fat, 0 g saturated fat, 4 g fiber, 3 g sugar.
Want more ideas? Tomorrow’s recipe is Salmon Cakes!
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Wednesday, September 22, 2010
If you are like me, an on-to-go New Yorker with a non-stop schedule, you just don’t have time to cook five meals a day. But take the excuse “I don’t have time for a healthful meal” and put it to rest.
Cooking in a New York minute is a skill I’ve perfected over the years, and I’d like to share with you some of my favorite “fast food” recipes. This week you’ll learn to create 15-minutes meals that are short on effort, long on flavor. And you’ll spare the calories and grams of unnecessary fat of traditional fast food.
What’s on the menu today? My Chopped Salad with Roasted Chicken and Tomatoes is a quick lunch or dinner that’s great whenever you’re in a rush!
You’ll need:
1 cup of baby spinach, stems removed
1cup of mixed field greens, chopped
1 cup halved cherry tomato
1 scallion, thinly sliced
2 tablespoons red Wine Vinaigrette
1 boneless, skinless chicken breast, cooked and sliced into 1-inch strips
To prepare: Wash the spinach and the field greens. Dry thoroughly. In a medium bowl, place the greens, tomato, and scallion. Toss with vinaigrette to coat the greens. Arrange the chicken on top.
Makes 1 serving. Per serving: 200 calories, 29 g protein, 13 g carbohydrate, 4 g fat, 1 g saturated fat, 4 g fiber, 5 g sugar.
Tomorrow’s special: Asian Broccoli Stir-Fry… It’s delicious!
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Wednesday, September 22, 2010
There’s truth to the expression “picky eater,” and it’s not just palatal. I have high standards for myself, my family and my clients- especially when it comes to what we put in our mouths! If you want to be the best you can be, judge each food for its overall added value to your health. Follow these rules as you peruse the grocery store aisles, and you’ll be well on your way:
1. Don’t eat it unless you know what’s in it! I am a firm advocate of natural, pure ingredients. Scan all the ingredients on the label. If there is any that you don’t recognize, that’s your first red flag. Say NO to artificial sweeteners like sucralose and aspartame or additives like partially-hydrogenated oils.
2. Prioritize protein. Your food should contain a sufficient amount of protein- as it causes a slow, even rise in blood sugar. Look at the % Daily Value of protein on the label- which tells you the percentage of the total recommended daily amount of protein in one serving.
3. Steer clear of highly-processed carbohydrates- the kind you find in boxes on the middle aisles. These are made from ingredients like white flour and white sugar, which have been purged of fiber and all nutritional value. Also, avoid any added sugars- which often appear as “corn syrup” or “high-fructose corn syrup”. These foods will spike your blood sugar, causing an over release of the hormone insulin.
4. Complex carbohydrates are DK OK. You can consume vitamin-rich vegetables, hearty grains, legumes- all of which digest slower due to the dietary fiber. Your target should be 20-25 grams a day, which will keep you feeling satisfied between meals.
5. Be cautious when it comes to the fat in your foods. Each gram contains 9 calories, compared to carbohydrates 4. On the label, scan the Total Fat, Saturated Fat, and Trans Fat. Avoid trans-fat altogether, and keep cholesterol-raising saturated fat at a minimum.
6. Limit the sodium! You shouldn’t be consuming more than 2300 mg a day- the equivalent of 1 teaspoon of salt. Always look at the sodium content on label, especially on pre-packaged and canned foods. Healthy foods like black beans or tomato soup can be loaded with sodium, which will elevate your blood pressure and cause water retention.
7. Eat foods that will benefit you on the cellular level! Vitamins and minerals are essential to your daily wellness. While some foods are natural sources of these micronutrients, others have been enriched during processing. Many food labels contain the % Daily Values for vitamin A, vitamin C, Calcium, and Iron.
8. Everything in moderation! A key component of sound nutrition is portion control, so be aware of serving sizes. If ¼ cup of almonds contains 170 calories, ½ cup contains 340 calories. All the groceries on my Ultimate Grocery List are healthy, but that doesn’t mean you can eat them in endless supply. (Greens are the only exception!).
What to do when there is no label? Nutritiondata.com is an online database with the nutrition facts of thousands of foods, and a valuable tool to finding out the content of non-packaged items. You can even analyze your own recipes!
Also, check the Glycemic Index - a ranking scale of hundreds of foods according to the speed at which they spike your blood sugar. Anything above 70 is danger zone.
Have more nutrition questions? Post on Facebook or Tweet me with #GetKirsched!
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Monday, September 20, 2010
Ever eat something you thought was “healthy” only to find out later it was loaded with added sugars, excess fats, and unwanted calories? And you thought you were the healthiest person on your city block!
When deceptive food marketers disguise a notably unhealthy food behind a name, they may be confusing otherwise health-conscious customers. Case and point: high-fructose corn syrup.
In recent weeks, the Corn Refiners Association has petitioned to the FDA to start calling high-fructose corn syrup by the new name “corn sugar”. Research shows that corn sugar more clearly communicates the amount of calories, the level of fructose and the sweetness in the ingredient.
You must be a smart consumer when it comes to reading food labels. I’ve always been a stickler, meticulously reviewing labels before purchasing new products. That’s the only way to make the best choices.
Need help at the grocery store? In tomorrow’s post, I’ll teach you the rules for breaking down a food label and more!
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Monday, September 13, 2010
Kick off your shoes! It’s Fashion Week in New York City!
From the runway shows to the after parties, there’s enough to keep you entertained - not to mention on your feet- all week long! Which brings me to the latest fashion trend: Super-High Heels.
Those runway models make strutting your stuff in 4-inch heels look flawless. But let’s be real, it is no easy feat (nor is it easy on your feet) to “walk the walk,” and look good while doing it. You’ll need strong, toned calf muscles.
The Plié Squat is a favorite of mine, and just the move to sculpt your calves. This one exercise targets the three muscles in your lower leg- the gastrocnemius, soleus, and tibialis anterior- and also engages the major upper leg muscles- the glutes, quadriceps and hamstrings.
So say goodbye cankles. Bring the Plié Squat into your cardio-sculpting routine, and you’ll be set to premiere those new heels in no time!
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