Mark Hagelman Consulting :: IfYouCouldCook.com

How you can avoid the New Years trap

mark — Tue, 28 Dec 2010 15:23:19 +0000

Every time I start the new year I tell myself “here it comes; time for a healthier me” If you fall under this category than let me suggest something, getting fit and healthy should not be our resolution. Our resolution should be to love ourself enough to be able to play with our children, stop and help our neighbor plant a new tree in spring, and carry someones groeceries to thier car for them. We cannot do that if we don’t love ourselves first. We are more likley to do these things if we are fit and healthy because we will feel better. Usually my new years resolution is all about me, this year it is all about them. Loving yourself enough to get fit and healthy so you can! Happy New Year!

Over eating for the Holidays

mark — Sun, 26 Dec 2010 03:01:48 +0000

Not to worry; you have the opportunity to walk away from the temtations of the holidays! Make sure that you just eat what you want to eat in one hour and than stop. Start though with protein and keep carbs toward the end and make sure they are small. If you can, skip the carbs altogether. The reason is that you have insulin helping the breakdown of the food you’ve eatin and once you reintroduce food later say one hour after your main meal your body overloads on insulin to control blood sugar levels. This is the dangerous part of the holidays because your body becomes lethargic. If you have high blood pressure this can really be troublesome because the overload can place extra stress on your cardiovascular system. Have a great Christmas and and contact me with any questions!

I have been told that the most effective way to lose unwanted pounds is to cut out carbohydrates, but I am addicted to them what should I do?

MH Consulting — Tue, 14 Apr 2009 16:39:00 +0000

First, you never want to eliminate any major food group from your diet, this could be damaging to your level of awareness and cause fatigue as well as many other problems. Instead I recommend that you look at controlling your intake of refined foods such as white bread and sugar and replace half of what you do take in with whole fruits and Vegetables, and of course move to whole grain breads and snacks. You should see a big difference in how you feel in the next 48 to 72 hours and if you continue with this trend over the next 21 days you should have formed a brand new meal plan for yourself.

What are healthy options when eating out?

MH Consulting — Tue, 14 Apr 2009 14:28:03 +0000

The main rules are to eat plenty of fruit and vegetables, keep fried and fatty foods to a minimum, and don’t feel you have to clear your plate – only eat until you’re full.

Instead of dessert, you might choose a drink. Go for tea or coffee without sugar. Avoid cappuccinos, lattes and hot chocolates made with full-fat milk, and skip alcoholic liquors.

How can I satisfy a snack attack and still eat healthy?

MH Consulting — Tue, 14 Apr 2009 14:22:40 +0000

Most traditional snacks, like cookies and chips, are high in fat and empty calories, with little nutritional value. Try low-fat, low-cholesterol snacks instead, such as baked tortilla chips and salsa; fruit and low-fat yogurt dip; fresh vegetables and low- or no-fat dressing or dip; or low-fat graham crackers or low-fat angel food cake with berries.

What is the Food Guide Pyramid?

MH Consulting — Tue, 14 Apr 2009 14:08:44 +0000

The food guide pyramid was developed by the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services. Nutrition experts have revised the guide to emphasize controlling portion sizes and making the healthiest choices possible within groups. For a personalized food guide, go to the interactive site: www.MyPyramid.gov.

What is meant by “healthy living?”

MH Consulting — Tue, 14 Apr 2009 14:05:41 +0000

Healthy living is the practice of enhancing health behaviors or living in healthy ways. It relates to the physical, mental and spiritual capacity to make healthy choices.

Roasted Chicken with Citrus and Thyme

MH Consulting — Tue, 14 Apr 2009 13:46:01 +0000

Ingredients

1 whole chicken, about 5 pounds
salt to taste
freshly ground black pepper
1 lemon, halved
1 orange, halved
1/2 onion
1/2 cup roughly chopped celery
4 sprigs fresh thyme
1 tablespoon olive oil

Cooking Instructions

Preheat the oven to 350°F.
Rinse the chicken inside and out with cold water. Pat dry with paper towels. Season the cavity of the chicken with salt and pepper.
Squeeze the juice from the lemon and orange halves all over the chicken. Stuff the lemon and orange halves into the cavity, along with the onion, celery and thyme.
Place the chicken on a rack in a roasting pan. Drizzle the olive oil over the skin and season with salt and pepper.
Roast the chicken in the oven for 1 1/2 hours or until a thermometer inserted into the thickest part of the thigh registers 160°F.
Let the chicken rest for 15 minutes. Remove and discard the skin before carving.

Serving Size: 1/4 skinless chicken

Make changes gradually

MH Consulting — Tue, 14 Apr 2009 13:27:58 +0000

Just as there are no “superfoods” or easy answers to a healthy diet, don’t expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don’t like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.

Eat regular meals

MH Consulting — Tue, 14 Apr 2009 13:27:12 +0000

Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you’re very hungry, it’s also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don’t eat so much that your snack becomes an entire meal.