Five Quick Tips for Healthy Eating

If you can learn kitchen shortcuts to delicious and healthy meals, you can change your lifestyle.

Try these tips to cut salt, fat and calories:

Add flavor without adding salt. A bit of lemon juice can make a small amount of salt seem like more. Or perk up bored taste buds with vinegar and pepper.

For dips or spreads that call for cream cheese, substitute half a cup of ricotta cheese blended with half a cup of fat-free cream cheese. Serve with raw veggies.

Add evaporated fat-free milk to soups and casseroles in place of heavy cream. Bulk up casseroles, stews and soups with beans and vegetables.

Cradle your pie filling with a crust of graham crackers instead of pastry dough.

Use applesauce instead of butter and oil in baked goods. A half cup of applesauce equals one cup of butter or oil.

Treat your employees to a healthy cooking class or a wellness workshop right in the office.

Contact us for more information about scheduling services for your organization.

For Healthier Eating Habits, Have a Seat!

Research shows that sitting down to eat is significantly associated with eating healthier foods, including more fruits and vegetables and less saturated fat. In contrast, eating on the go is linked to higher intake of soft drinks, fast food, saturated fat and total fat!

MAKE TIME FOR SIT-DOWN MEALS!
According to the studies, more than 35 percent of people lack the time to sit down and eat a meal. As a result, they eat while driving, shopping or working. And that means a lot of extra calories and fat, which translates into health problems such as obesity and increased risk of diabetes, high cholesterol and high blood pressure.

For better health, make more time for sit-down meals, and if possible, share them with others.

Try these simple tips:
Cook a family dinner at home. To save time, plan ahead and make enough so that you have leftovers for other meals.
Invite a friend out to lunch and try a new healthy restaurant.
Make meals a priority. Set aside time for meals as you would any other appointment.

AVOID ON-THE-GO EATING PITFALLS BY MAKING GOOD CHOICES. If you're pressed for time and forced to eat on the go, try these tips for healthier fare:

• Anticipate your hunger. Pack healthy snacks to avoid making impulse and unhealthy fast food choices. Good take-along foods include unsalted nuts, fresh fruit, string cheese and cut veggies.



• When grabbing a quick bite, choose grilled foods instead of fried. And load veggies onto sandwiches, pizza and other grab-and-go foods.



• Reduce portion sizes while eating out. Order a small or junior-sized portion. I always order a to go box with my meal and put half away to save for later before I begin eating.



• Opt for water or unsweetened tea rather than high-calorie and sugary soft drink.



• When possible, check out the nutritional value of foods before ordering. Look for foods low in fat, sodium and sugar.

The Back Rub Company offers a variety of Healthy Cooking Classes and Nutrition Seminars. Keep your employees healthy and productive all year! Contact us at 480-330-2066.

A Holiday Gift You Don't Need: A few extra pounds!

Take this quiz to see how much you know about Holiday weight gain:

1 - Many Americans gain five pounds or more during the Holiday season. T F
False - most gain about one pound but it lingers through Spring and Summer


2 - Having a light protein snack before a Holiday meal can help you eat less. T F
True - going to a party hungry can cause overeating


3 - To avoid gaining weight, you have to avoid all Holiday desserts. T F
False - enjoy them, but eat small portions of high-sugar, high-fat foods


4 - Not maintaining your exercise routine during the Holidays can contribute to weight gain. T F
True - stay active to keep off the extra pounds


5 - Substituting lower-fat, lower-calorie ingredients in Holidays recipes can help prevent weight gain. T F
True - eating healthy can still be delicious


6 - Limiting alcohol intake can cut calories and help you maintain your weight. T F
True - avoiding high-calorie eggnogg is a good place to start


7 - Not standing near the buffet table at Holiday parties can help you eat less. T F
True - if it's out of reach you're less likely to graze


8 - Skipping meals helps to lose weight during the Holidays. T F
False - it's best to eat five to six small meals daily


9 - Eating slowly can help you eat less. T F
True - your tummy needs time to realize how full it is


10 - The Holiday season is a good time to try to lose weight. T F
False - doing so may not be realistic and is discouraging

Calories, Fat & Holidays Oh My!

The incidence of heart problems increases during the Holiday season. Extra stress and additional calories, accompanied with poor eating choices, can contribute to the worrying Holiday heart statistics. Instead of leaving the diets until the New Year, make a start TODAY on a healthier life style.

Watch and learn how to avoid the extra pounds this Holiday season.

Eat your veggies!

Eat your veggies!

Would your kids ever consider baby carrots to be 'cool'? Check out this great article featured on Today.

Check out Food & Family, an enlightening workshop offered by The Back Rub Company. In this lighthearted look at the family food dynamic, we talk about healthy family meals, getting kids of all ages to eat their veggies, encouraging healthy habits in children and the lost art of dinnertime.
To schedule call 480-330-2066.

Is your kid a dietary disaster?

Is your kid a dietary disaster?

The Back Rub Company offers an enlightening workshop: Food & Family.
In this lighthearted look at the family food dynamic, we talk about healthy family meals, getting kids of all ages to eat their veggies, encouraging healthy habits in children and the lost art of dinnertime.
To schedule call 480-330-2066.

If that doesn't spark some interest, read on...

Top 10 Worst Foods for Kids:

20. Worst Breakfast Cereal: Cap'n Crunch (1 cup) 147 calories; 2 grams (g) fat (1 g saturated); 16 g sugar; 1 g fiber. Sweetened cereals are among the most dominant sources of empty calories in a child's diet. Aside from the added vitamins, which are mandated by the government, this cereal is an amalgam of largely worthless food particles and chemicals. Buyers beware: Most cereals marketed to kids suffer similar problems. Eat this instead: Cascadian Farm Clifford Crunch. (1 cup) 100 calories; 1 g fat (0 g saturated); 6 g sugar; 5 g fiber.

19. Worst Breakfast Pastry: Burger King Cini-minis with vanilla icing 500 calories; 21 g fat (6 g saturated, 5 g trans); 72 g carbohydrates. There is no worse way to start your day than with a combination of refined flour, sugar, and trans fats. What's more, studies show that overweight people who trade fast-digesting carbohydrates for more protein at breakfast have an easier time slimming down. Eat this instead: Burger King Egg & Cheese Croissan'wich 300 calories; 17 g fat (6 g saturated, 2 g trans); 26 g carbohydrates.

18. Worst Side Dish: Bob Evans Smiley Face Potatoes. 524 calories; 31 g fat (6 g saturated); 57 g carbohydrates; 646 mg sodium. Not even an extended bath in hot oil would wipe the grins from faces of these creepy-looking potatoes. When you're eating out, side dishes make or break a meal, and with more fat and calories than Bob's sirloin steak, this side falls woefully into the latter category. The lesson for kids: Just because they're smiling doesn't mean they're nice. Eat this instead: Bob Evans Home Fries. 186 calories; 7 g fat (1 g saturated); 27 g carbohydrates; 547 mg sodium.

17. Worst Home Style Meal: Boston Market kids' Meatloaf with Sweet Potato Casserole and Cornbread 580 calories; 29 g fat (12 g saturated); 780 milligrams (mg) sodium. What begins as beef ends up with 42 ingredients, including partially hydrogenated oil. What's more, the sweet-potato casserole is topped off with marshmallow, brown sugar, and molasses. Eat this instead: Boston Market Kids' Roasted Turkey with Green Beans and Cornbread 210 calories; 6 g fat (2 g saturated); 568 mg sodium.

16. Worst Pasta Meal: Romano's Macaroni Grill Kid's Macaroni 'n' Cheese 600 calories; 31 g fat (20 g saturated); 1,720 mg sodium. This dish used to be more than double the size and caloric impact. The chain finally cut down the massive portion size. Thanks, Macaroni Grill. (P.S. It's still a disaster.) Eat this instead: Kid's Grilled Chicken & Broccoli 390 calories; 5 g fat (2 g saturated), 560 mg sodium.

See 15-10 here.

Detox the Healthy Way

Detoxing works on the theory that we have toxins in our body that we need to get rid of. Our own bodies do eliminate some toxins through the liver and kidneys.

There are some people who take detoxing to the extreme by following fad diets that can sometimes do more harm than good. The first sensible step to detoxing is to cut processed foods from your diet. Here is more information on The Healthy Way to Detox and the Top 10 list of Detox Foods.

Cleaning Out Your Pantry

Is purging your pantry on your "to do" list for Spring Cleaning? Are there old herbs and spices, food products containing high fructose corn syrup or hydrogenated fats lurking in your pantry? Take a deep breath, grab your trash bag and begin. Dr Oz talks you through a 1 Minute to Better Health: Purge Your Pantry. Your family will thank you for it!

On-Site Workshops in the Spotlight

4-Week Jump Start

Are you feeling tired or sluggish? Do you have lack of focus or "brain fog?" Do you get frequent headaches or muscle aches? Our 4-week Jump Start Program is a great way to start your transition into healthy living.

Topics include:

• Cleaning out your pantry
• Health assessment questionnaire
• Elimination-diet guidelines
• The "Dirty Dozen" of produce
• Reducing exposure to home toxins
  

Feng Shui in the Workplace

Hang a wind chime to boost popularity. Never sit at your desk with your back to the door. These are just a couple of tips from the ancient Chinese philosophy used to create harmony with our environment and bring balance into our living and work spaces.

This workshop focuses on creating optimal office spaces designed to increase your success and enhance your career. Learn where your personal auspicious locations are and how to maximize energy flow.

Greener Homes & Gardens

Are there toxins in your home? Learn how to reduce your exposure to chemicals and toxins in and around your home by making informed choices about the products and services you use.

For more information and to schedule one of the above workshops please contact The Back Rub Company at 480-330-2066.

We love....

http://www.tastebook.com/

It is an online portal to share recipes with others and it gives you the option of choosing recipes from the site and printing a cookbook!

Recipes include heart-healthy desserts, low-cholesterol recipes and much more.
Try a new healthy recipe for your valentine this year.

Workshop Spotlight - Nutrition for a Healthy Heart

Heart disease is still the #1 cause of death in the U.S. However, it is possible to reduce your risk of heart disease - by eliminating the risk factors you can control, and managing the risk factors you cannot control.

This workshop will discuss ways to reduce your risk factors such as blood pressure, cholesterol, exercise, lifestyle and weight management.

We conveniently bring our classes to your office or group. For more information on our on-site programs please visit The Back Rub Company or contact us to schedule.

Make a New Year's Resolution NOT to make one!

Instead, set yourself realistic goals that are attainable. Here are some interesting thoughts on the subject.

The Back Rub Company can help you set attainable goals. Besides our effective 12-Week Weight Loss Challenge or our on-going Weight Management Program, we offer a complete range of on-site Wellness Programs.

Our 4-Week Jump Start is a great way to start your transition into healthy living. Topics include: cleaning out your pantry, health assessment questionnaire, elimination-diet guidelines, the "Dirty Dozen" of produce and reducing exposure to toxins in your home.

We also offer the following Wellness Programs:

• 5-Week Blood Pressure Control
• 5-Week Smoking Cessation
• 5-Week Stress Management
• 10-Week Mastering Pre-Diabetes, Diabetes and Heart Disease and more

The Back Rub Company also offers on-site 15 to 30-minute One-On-One Counseling and convenient Virtual (on-line and telephone) sessions with a health coach.

Kick-start 2010 with attainable goals that will improve your health and quality of life!

How to Beat the Holiday Weight Gain Odds
Holiday eating begins for many of us at Halloween and then continues during Thanksgiving, throughout the festive season to New Year. Follow the title above for useful and practical tips for avoiding weight gain during this time.

Happy Holidays!

Workshop Spotlight - Soothing Soups Cooking Classes

Workshop Spotlight - Soothing Soups Cooking Classes

Cooler evenings bring the yearning for comfort food, especially after a stressful and busy day at work. Before reaching for high fat, low nutrition convenience foods, schedule one of our on-site cooking classes.

We are proud to feature Soothing Soups this Fall. Participants will earn how to prepare tasty, nutritious soups that will warm the whole family and help keep winter coughs and colds at arm's length, plus give you energy for work and life.

We conveniently bring our classes to your office or group. For more information on our on-site cooking classes please visit The Back Rub Company or contact us to schedule.

Book a Soothing Soups class through 11/30/09 and receive a FREE cookbook.

Pomegranate Packs a Punch

I love Pinkberry! Unfortunately, there aren't any Pinkberry locations in AZ. But every time I visit my friend and fellow holistic healthcare provider, Jason, in Los Angeles, we make daily trips to the place. Just yesterday, Jason called to brag that they Pinkberry launched a new flavor: Pomegranate!

Although I won't be eating their pomegranate yogurt anytime soon, I can still enjoy the many benefits of the whole fruit. Pomegranates have been found to have antiviral and antibiotic effects. The fruit (and juice) can destroy cavities and help ease the effects of food poisoning instantly!

Although pomegranate season typically runs from October - January, you may still be able to find some of the fruit at your local Farmer's Market, grocery store or your neighbor's yard!

Healthy Nutrition Tips

OK, how are you doing with those New Year's Resolutions? We're almost positive that you had one on your list like, "Eat healthier" or "Lose weight," right? March is National Nutrition Month and it's the perfect time to revisit your goals, evaluate your current nutrition program and make some healthy changes to help you stay on track.

Here are six tips guaranteed to help you shed a few extra pounds and feel more energized:

1) Don't go anywhere without food!
Always carry a healthy snack like a handful of nuts or protein bar for that mid-day pick-me-up. It will get you through until your next meal and ensure that you don't reach for anything unhealthy.

2) EAT!
A common misconception is that skipping meals will help you drop unwanted pounds. This is entirely untrue. If you skip meals, your metabolism slows and your body goes into 'starvation mode,' holding on to whatever energy it can to sustain. Eat 4-6 small, healthy meals throughout the day and you'll burn calories more quickly and efficiently.

3) Skip the soda!
If you have a limit of 1,500 calories per day, make sure that 1,500 calories consists of food. Soda and coffee drinks rack up the calories (200+ in each drink). It's much better to eat your calories rather than drink them. If you can't skip your morning mocha, count it as one of your small meals.

4) Organic or no?
While it's always better to eat organic, it can really add up. Buying produce that's farmed locally is more important than buying organic in your local grocery store. Produce that's harvested closer to home retains more nutritional value than produce that has to be shipped across the country, or worse, overseas. Visit your local Farmer's Market to get the best produce (it's usually cheaper than the store!).

5) Cut back on processed foods!
Try to eat as fresh as possible. Add more lean meats, fresh fruits & veggies and whole grains to your diet. Avoid white sugar, white flour and boxed foods as much as possible. When grocery shopping, start by filling your cart up with items on the outside perimeter of the store first (produce, meat, dairy sections) and then go through the middle sections for healthy condiments, grains, etc.

6) Watch the sodium!
The natural foods section may lead you to belive that the items you'll find there are super healthy, but watch out! Those 'healthy' soups and frozen foods are oozing with sodium. Here's a guideline: don't eat over 300mg of sodium per small, healthy meal. Look for low-sodium condiments like salsa, to season food.

If you'd like additional health tips, please feel free to e-mail us and one of our nutrition experts will be happy to answer your questions.

National Nutrition Month is a great time to schedule an on-site Nutrition Lunch-and-Learn Workshop or Healthy Cooking Class. Contact us for details!