Lace Up and Move- Saturday June 25, 2011

Lace Up and Move...your hard work is paying off!

Check out a few pictures from our Saturday June 25, 2011 session.

Lace Up & Move is underway

Thank you to all our Lace Up & Move participants for coming out this past Saturday June 25, 2011!

We look forward to seeing you this next Saturday.

Keep up the good work!

(Be sure to check back for pictures)

A healthy Spring salad

Want a refreshing meal? Try a healthy salad.

Serves 6



Ingredients

5 cups gourmet salad greens

1 3/4 cups raspberries (about 1 [6-ounce] container)

1/4 cup chopped fresh chives

2 teaspoons honey

1/2 teaspoon country-style Dijon mustard

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

1 tablespoon canola oil

6 tablespoons of Sweet Spiced Almonds

Preparation

Combine the salad greens, raspberries and chopped fresh chives.

Combine honey, mustard, salt and pepper. Gradually add oil, stirring with a whisk.

Drizzle over lettuce mixture and toss.

Serve on six plates.

Top each plate with 1 tablespoon of almonds.

Nutritional Information

Amount per serving

Calories: 84

Fat: 4.2g

Protein: 2g

Carbohydrate: 11.2g

Fiber: 3.8g

Cholesterol: 0mg

Iron: 1.1mg

Sodium: 123mg

Calcium: 47mg

This salad has fiber, antioxidants, and Vitamin C.  Also, the almonds add some Vitamin E and monounsaturated fats.

Enjoy!

Pictures of the Bounce Walk-a-thon & Reunion

Thank you to everyone who came out on Saturday April 16, 2011 for the Bounce Walk-a-thon & Reunion!

Congratulations to all our winners and remember to keep up the good work! Below are some pictures of the event...

Just a Reminder

Don't forget to join us this Saturday April 16th for the Bounce Walk-a-thon & Reunion!

See you at Mason Park at 9:30AM.

Also, be sure to check back next week for pictures of the event!

BOUNCE Walkathon and Reunion

Bounce is having a walkathon and reunion!

If you've ever been a part of Bounce come out and join us. We look forward to seeing old and current members. There will be prizes, food and lots of fun.

When: Saturday April 16th 9:30AM-12PM

Where: Mason Park

7601 Tipps Street

Houston, TX 77023

Saturday April 2, 2011

Thank you to everyone who came out to Bounce this past Saturday April 2, 2011!

Good work and don't forget to check back soon for details about our next event.

A high BMI

One’s body mass index compares weight and height. It helps determine if a person’s weight is too much for his or her height.  High blood pressure, diabetes and liver disease can occur as a result of a high BMI.  First Lady Michelle Obama is raising awareness and tells you what you can do. Check out her story...

http://shine.yahoo.com/channel/parenting/high-bmi-what-it-means-for-your-child-and-what-you-can-do-about-it-2467662/

15 Healthy Foods

Yogurt

·         It is filling and loaded with calcium, potassium, and vitamin B.

·         Careful, because some yogurts may have a lot of sugar. Be sure to read the labels.

Wild Salmon

·         Mercury levels are relatively low in salmon.

·         Offers protein for few calories.

·         Contains Omega-3’s which can help maintain a healthy heart.

Egg Whites

·         Contains 70-80 calories.

·         Take out the yolk because it has cholesterol.

Leafy Greens

·         May help lower the risk of cancer.

·         Leafy greens are loaded with iron and vitamin K.

Blueberries

·         Contain antioxidants and is an anti-inflammatory.

·         Aim for ½ cup a day.

Almonds

·         Help reduce bad cholesterol.

Black Beans

·         They are high in fiber and contain calcium, iron and folic acid.

Apples

·         Apples are packed with fiber.

·         May help reduce the risk of heart disease.

Tomatoes

·         Contain an antioxidant lycopene that may help prevent some cancers.

Orange Juice

·         Contains potassium and vitamin C.

·         May help increase your good cholesterol.

Sweet Potatoes

·         Helps you have healthier skin because protects against the sun.

Wheat Germ

·         Contains magnesium which helps keep your bones healthy.

·         It also has iron, calcium, potassium and even zinc.

Pomegranate

·         May help blood flow and reduce the levels of bad cholesterol.

Hot peppers

·         Contain vitamin C.

·         May help you reduce weight.

Oatmeal

·         Contains fiber, which may help lower bad cholesterol.

·         Provides vitamin E, magnesium and iron.

Greek Yogurt

What can be prepared:  Yogurt can be used to make sauces, desserts, smoothies and salad dressings. 

Main ingredient:  Milk

Texture:  Although it’s main ingredient is milk, it can differ in thickness. For instance, Greek yogurt is thicker than regular yogurt.

Nutrition:  The main difference of Greek yogurt is that it has more of a nutritional value. Because Greek yogurt has more of its whey liquid removed, it is rich in protein.  As a matter of fact, Greek yogurt has twice the amount of protein than regular yogurt. Another advantage to eating Greek yogurt is that it contains fifty percent less in sodium than regular yogurt.

Tip: Next time you buy yogurt, try Greek yogurt!

Ideas to keep yourself active during Spring Break

Head Outdoors

            Clean up the yard.

Visit the zoo.

Go to the park.

Stay Indoors

            Swim laps in an indoor pool.

Arrange an evening of bowling or roller skating with friends.

Pull out storage containers and trash bags for some Spring cleaning.

On a day you are not too busy, plan your goals for the summer!

Tips on How to Drink More Water

1. Get a purification system if you do not like the taste of tap water.
2. Add lemons or limes to your water to make it taste better.
3. Keep water cold if it tastes better for you.
4. Eat foods rich in water. Some fruits rich in water include watermelons and tomatoes.
5. On hot days, you lose fluids through sweat so remember to re-hydrate.
6. If you have a digital watch that beeps every hour, let that be your reminder to drink some water.
7. Purchase a water bottle you can carry with you all the time.
8. Drink water before, during, and after every meal.

Tips to Help You Eat More Vegetables

1.       Buy fresh vegetables.

2.       Try vegetables in season because they cost less.

3.       If  you don’t have much time to cook, stock up on frozen vegetables.

4.       If you want something easy to prepare, buy pre-washed salad greens and add baby carrots.

5.       If you prefer canned vegetables, buy vegetables labeled “no salt added.”

6.       Keep meals interesting by varying your choices of vegetables.

7.       Plan meals around a vegetable such as a vegetable soup.

8.       Shred vegetables into foods like meat loaf, casseroles or muffins.

9.       Try eating a salad as your main dish for lunch.

10.   Include a green salad with your dinner every night.

11.   If you are going to eat out, order a veggie pizza with toppings like green onions, mushrooms and onions.

12.   Dip vegetables in a low-fat dressing to make vegetables taste better.

13.   Decorate plates with vegetable slices.

14.   Keep a bowl of cut up vegetables in a see-through container in the refrigerator.

15.   Eat cut-up vegetables as part of your snacks.

Why are fruits important?

Fruits have a high nutritional value.

·         They are low calorie

·         They have no cholesterol

·         They are full of nutrients such as: potassium, fiber, vitamins (A, E, & C)

            *All these nutrients are necessary for healthy body function.

            *Some nutrients can help protect the body from diseases. For instance, they may reduce the risk of cardiovascular disease and strokes.

So, the benefits of fruits are many. Challenge yourself to try different fruits including some you’ve never tried before!

Supermarkets in Houston

Houston is one of the largest cities in the nation. Therefore, supermarkets are not always easily accessible. Many people have to drive long distances to get to a supermarket. If a person cannot make it to a supermarket, he or she is less likely to eat healthy. For example, people who buy their groceries from a convenience store often end up buying foods high in sugar and fat. When people do not have access to healthier choices, many health problems may occur. These health problems include hypertension, obesity and diabetes. Studies show that two thirds of Houston residents are either overweight or obese. So, remember it is always best to eat fresh fruits and vegetables whenever possible. Doing so may prevent future diseases.

7 Heart Healthy Habits

Preventing heart disease requires heart healthy habits. Below is a list of things you can do.

Exercise regularly

Your heart muscle needs to be exercised regularly in order to stay strong. Aim for 3 hours of cardiovascular exercise per week.

Eat fruits and vegetables

Fill half of your plate with fruits and veggies. Some tips on how to include these throughout your day…

                Breakfast: Use salsa with your veggie egg scramble

                Snack: Eat a piece of fruit

                Lunch: Include a veggie soup or salad

                Snack: Munch on dry fruit and nuts

                Dinner: Steam or roast a mixture of veggies

                Snack: Try poached pears or baked apples

Aim for color

Colorful fruits and veggies have antioxidants which prevent blood vessels and arteries from being damaged from things such as high cholesterol.

Red: strawberries, tomatoes, watermelons, red beans

Orange/yellow: carrots, sweet potatoes, oranges, squash

Purple/blue: eggplant, blueberries, purple cabbage, black beans

Green: spinach, broccoli, kiwi, green cabbage, green peas

White: cauliflower, onion, garlic, white beans

Brown: pinto beans, almonds, pecans, sunflower seeds

Broaden your carbohydrate repertoire

A diet of whole-grain carbohydrates is good. However, also try other carbohydrates full of fiber and antioxidants.

Starchy veggies: roasted sweet potatoes

Intact whole grains: brown rice tossed with diced tomatoes and olive oil, homemade oatmeal packets made ahead of time for quick breakfast

Beans and lentils: hummus, lentil soup, black beans

Prioritize your protein

Choose fish and skinless poultry. Limit red meat such as beef and pork because red meat may increase the risk of heart disease.

Take an omega-3 supplement

Salmon, sardines and herring are examples of oily fish that contain omega-3 fatty acids. If you are not eating oily fish, consider taking omega-3 fish oil supplement. Being deficient in omega-3 fatty acids may increase the risk of heart disease and stroke.

Assess your personality

Heart attacks have been linked to people who are depressed, anxious, hostile, angry, impatient, competitive, and uptight.  Learn how to cope with emotions.

How much exercise should you do?

Most studies show that 60 minutes of daily exercise can prevent weight gain.

A 60-minute workout normally consist of:

1) 5-10 minute warm-up

2) 30-45 minutes of continuous aerobic activity

                Aerobic activities can be swimming, biking, walking, dancing or jogging.

3) 5-10 minutes of stretching

Aim at exercising 3-5 times a week. Remember that keeping yourself active will help keep the weight off!

ANOTHER OPTION FOR CRUNCHES

The purpose of the abdominal muscles is to protect the spine. Working the abdominal or core muscles helps keep your back and hips in a neutral position. This is especially important when doing difficult movements during exercise in order to prevent the risk of injury. When you do a crunch, you feel the abdominal muscles shortening because you are making the muscles stronger. However, there is a different movement you can try if you prefer not to do crunches. They are called planks. A basic plank is holding a pushup position on your forearms. For a side plank, rotate 90 degrees onto one arm on the side of your body. Hold each position for 30 seconds. Slowly work your way up to 60 and then 90 seconds. Doing this will help you strengthen your abs!

Complications of Childhood Obesity

Healthy Super Bowl Recipe #3

Guacamole con Frutas

Don't worry about the fat; it's mostly the healthy kind in the avocado. Mixing in fruits boosts this appetizer's fiber count.

Serves 4

INGREDIENTS

• 1 avocado (preferably Hass), diced
• 1/2 tablespoon minced red onion
• 1 teaspoon minced serrano chile
• 12 black or red grapes, halved
• 1/2 cup diced peaches (or mangoes)
• Pomegranate seeds (optional)

PREPARATION

1. Lightly mash avocado, onion and chile in a bowl. Mix in grapes and peaches. Add salt. Garnish with pomegranate seeds. Serve with baked chips.

The skinny

113 calories per serving (with 10 chips), 6.9 g fat (1 g saturated), 3.9 g fiber, 14 g carbs, 1.7 g protein

Healthy Super Bowl Recipe #2

Easy Fish Tacos

Serves 4

INGREDIENTS

Salsa

• 1 mango
• 2 plum tomatoes
• 1/4 cup chopped cilantro
• 1 lime
• 1 onion

Filling

• 1 pound halibut (or other flaky whitefish)
• 2 tablespoons canola oil
• 1 tablespoon lime juice
• 1/2 teaspoon chili powder
• 1 cup shredded green cabbage
• 4 whole-wheat tortillas (6 inches each)
• 4 oz nonfat sour cream
• 1 can (16 oz) lowfat refried beans

PREPARATION

1. Combine salsa ingredients. Heat grill. Cut fish into 4 pieces. Whisk together oil, lime juice, chili powder. Brush mixture onto both sides of each fillet; season with salt and pepper. Grill 3 to 4 minutes on each side until cooked through. Fill each tortilla with 1 fillet, flaked into pieces, and 1/4 cup each cabbage and salsa; top with 2 tbsp sour cream. Serve with 1/2 cup beans.

The skinny

441 calories per serving, 11 g fat (2 g saturated), 58 g carbs, 11 g fiber, 34 g protein

Healthy Super Bowl Recipe #1

Healthy Bean Nachos

 

 

Serves 4

INGREDIENTS

• 4 oz baked corn tortilla chips (about 60 chips)
• 1 1/2 cups shredded Cheddar and Monterrey Jack blend
• 1 can (16 oz) vegetarian refried beans
• 8 oz prepared salsa
• 1 cup chopped red or green bell pepper
• 1 red tomato, diced
• 1/3 cup chopped black olives
• 1/2 cup chopped fresh cilantro
• 1/4 cup reduced-fat sour cream

  PREPARATION

  1. Place half the chips on a plate. Sprinkle half the cheese on top. Layer on remaining chips, then cheese. Top evenly with beans, salsa, pepper, tomato, olives and cilantro. Microwave on high until cheese melts, about 4 minutes. Serve with 1 tbsp sour cream on the side.

  The skinny

  454 calories per serving, 20.9 g fat (10.8 g saturated), 71.1 g carbs, 8.3 g fiber, 20.2 g protein
  
   

Simple Tips to Shed 700 Calories

Get moving! The simple tips below are just a few more ways to burn calories.


Instead of sitting at your desk, stand at your desk.
Burns 115 calories per hour.

Instead of riding the elevator, take the stairs.
Burns 509 calories per hour.

Instead of shopping online, shop at the mall.
Burns 147 calories per hour.

Instead of calling for takeout, cook at home.
Burns 128 calories per hour.

Instead of talking on the phone seated, pace while chatting.
Burns 147 calories per hour.

Instead of emailing a co-worker, walk to her office.
Burns 128 calories per hour.

Instead of playing a seated video game, play Wii.
Burns 178 calories per hour.