Burn calories with fat

Is the world ending? I think I see the sky turning a purple-ish hue. I am happy to announce that a recent study by The New England Journal of Medicine found that mammals have two types of fat: brown and white.

You are familiar with the white stuff. Just turn your T.V. on to Discovery Health or my personal favorite, Dr. 90201 to get a glimpse of the chunky, cottage cheese-like substance. The brown fat, however, is something new, even to me. Doctors originally thought that humans lose this miracle fat after infancy. They were wrong.

The study conducted on rodents found when in a cold environment they are not able to shiver to keep warm. Therefore, the brown fat helped heat them up. The brown stuff was found predominantly along their shoulders and spine.

When I say cold environment I mean 60-66 degrees F. They found that humans have blobs of the stuff all over their body that is activated by the cold. This leads me to the unfortunate portion: thinner people possess more brown fat than overweight individuals.

The skinny can get skinnier simply by their type of fat? That's absurd -- and unfair. The researchers say that the fat really is brown because it is filled with mitochondria -- the tiny energy factories of cells. In that Mitochondria is iron, giving the tissue a reddish brown color.

The hope would be for researchers to find a way to turn on the brown fat in order to help stimulate weight loss. However, studies for this are still in the works. But please don't attempt any self-studies at home by cranking up your A.C. to activate your brown fat. Keep up with your cardio, healthy eating and weightlifting to ensure weight loss success.

Summertime Skin Care

The subject of sunburns, sunscreen and skin care hits home for me. In the last year I was diagnosed twice with skin cancer, melanoma to be specific. On my back, right over my shoulder blade and on my right calf.

Let me back up. I am of mostly German descent and have pale skin with freckles... everywhere. Through out high school and college I thought I was immune to the sun and the UVA and UVB rays (I'll explain the difference later). It was insane because I used to use the tanning oil or a maximum of SPF eight. Yes, I said eight. I paid for it when I went to my annual dermatologist check-up and he found an irregular mole on my back. The mole had been there ever since I could remember, but the biopsy came back and it was melanoma.

I, a 23-year-old have skin cancer?? How is that possible? After the paniced thoughts set in, I scheduled my removal appointment. Now I have a needle-phobia and this would most definitely include needles. Try 34 different pokes. They had to numb my back in order to cut a diamond-shape around the area. The doctor explained that melanoma does not necessarily spread through the skin, but tends to jump around so they recommended cutting 3 mm. out each way to form a diamond, then sew it up. The bizarre thing is my mother had the same mole in the same spot, got it biopsied and it was pre-cancer which means I, 3o years her junior had cancer and she didn't. She used to bake in the sun with baby oil!

Needless to say it's over and I thought NEVER AGAIN. Until there was an again. Second surgery was on my calf and they had to perform the same procedure.

Now, after learning the hard way I am a huge advocate for protecting your skin. Every day I use face moisturizer with SPF 15. If I plan to be in the sun for longer than 15 minutes, I lather myself in SPF 45 or more. I am now protecting myself from the UVA and UVB rays. UVA is the type that causes skin cancer. This type of sun ray will NOT burn your skin. It penetrates deep to release the free radicals on your skin tissue and collagen. UVB causes sun burns and eventual wrinkles. Either way the amount of melanin in your skin determines if you can fight the bad rays or like me, are harmed extensively by them.

Sun isn't the only way to kill your skin cells. Tanning beds are a major culprit. This article discusses the harmful effects of the beds. A recent study about melanoma was conducted finding interesting results: the mutation of certain genes as a result from prolonged sun exposure can cause melanoma.

If you do not care about the risk of cancer (which everyone is at risk) then ladies, think about all the plastic surgery you will need in the future from laying out in the sun. Botox, chemical peels and even face lifts may be a necessary option to remove the wrinkles given to you by the sun.

So please remember to wear your SPF 30 or more this summer at the beach, on a walk outside or even playing in the pool. Your skin will thank you.

Eating Soy May Reduce Breast Cancer

The soy bean. Some love it, some hate it. Either way, you should embrace it. I recently have been scouring the health news and have found an interesting study. Cancer Epidemiology, Biomarkers and Prevention, a journal of the American Association for Cancer Research recently conducted a study among Asian women. Women who consumed soy products at an earlier age in life reduced their chances of breast cancer by 58 percent.

Still don't like soy? In case you are new to the world of soy I've taken the time to give you a few everyday products that can be substituted with soy:

Swaps:

This for This

Red-meat burgers Veggie or soy-based burgers (Boca burgers)
Hot dogs Veggie dog
Cow milk Reduced-fat soy milk (I like the vanilla)
Chicken/beef/pork Tofu (it absorbs any flavor)
Chips Edamame

Now, I admit it may take some time to adjust to these changes, but your heart, muscles and breasts will thank you in the long run. Speaking of long run, soy products contain all the essential amino acids of whey protein. See my previous blog, "Protein Enriched Diet" for specifics about different types of protein.

If you have any other suggestions or want to mention specific soy-based products you like, please share!

The BEST Banana Oatmeal Cookies

The best banana oatmeal cookies have just been baked. Incredible.

Here is the recipe

Banana Cookies

3 very ripe bananas, mashed
1/2 c. butter
1 c. brown sugar, packed
4 egg whites
3 c. oats
2 tbsp. flour
1/4 c. milk
1 1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. vanilla or banana flavoring
1 tbsp. cinnamon
1/4 c. wheat gern

Chocolate chips and/or nuts (as you wish)
Mix first 3 ingredients together in a bowl. Add egg whites and mix. Add remaining ingredients except nuts and/or chocolate chips. After dough is mixed add nuts and/or chocolate chips.
Batter will seem too liquid but drop on cookie sheet anyway.
Bake at 350 degrees F. for 12 to 15 minutes.

These cookies come out moist and chewy. They just made my top 5 list for best cookies.

Try them out and let me know what you think!

Relationships cause Weight Gain

The first few months of a new relationship are so exciting. The sparks are flying, you think you are in love (for real this time) and you cannot stop thinking about your new flame. Did you think about how this new relationship could cause you to gain weight?

OK, you can't literally gain weight from a relationship, but the restaurant dinners and stops at Coldstone will start to show. A friend forwarded me this story from Kansan.com. According to the story it is possible to gain weight, especially in a new relationship because you attempt to impress the other with dinners and pricey dates. Not only will your bank account begin to dwindle, but your waistline will grow.

Think about it... if you are single you realize that exercising and looking your best (eating well too) will only help your chances to find a date. Then you luck out and you find someone and the relationship begins...the late night gym trips are replaced with a small popcorn here, a Like-It at Coldstone there, before you know it you're having trouble buttoning those tight pants!

The worst part is, the more comfortable you are in a relationship, the more likely you are to slack off on your workouts and dieting. I've been in a relationship almost four years and I am mindful of how often I workout and what I eat - being a certified personal trainer helps too. But, I've found something that will help keep you fit in the beginning or middle of your relationship and could possible boost your libido. This has no negatives... trust me.

First, realize you are a slacker now. It's OK, I forgive you, but now get-up, find your partner and take a trip to the gym. Working out together can bring you closer as a couple and lead to a more exciting work-out in the bedroom. US News wrote 10 Tips for working out with your partner which I find VERY helpful.

Now that you are working out again on a regular basis and your pants are easy-to-wear right out of the wash, change your eating habits. Instead of spending endless dollars on dinner twice or three times per week, stay-in and cook for each other. The act of making something, especially food, with your partner creates a perfect scenario for bonding. Also, it is very important to keep the sparks flying and cooking with your special someone will do just that.

So, get your head out of the clouds and make some changes because if you don't you may spin out of control in losing or maintaining your weight.

Plateaus and Wall Blocks

So I recently booked a cruise with a close college friend to Mexico and Key West for spring break. Exciting, right? Maybe. I've never been to Mexico and was born in Key West, so it will be nice to go back to my roots.

HOWEVER, the dreaded thought of I have to wear a bathing suit...bikini. Just the thought makes me cringe. I feel that no matter your size, you always have an "area" you are self-conscious about. Women may find the hardest place to lose weight is their belly and hip and thigh area.

I have another confession. I have been on my game for the past two weeks. Something in my mind clicked and I don't eat crap food or overeat. Snacking throughout the day is a major flaw of mine. Actually, eating little snacks throughout the day, like the mini-Snickers bar from the office next door, or the chips sitting out during lunch (that you clearly didn't buy for yourself) add up to 250-500 EXTRA calories a day! You claim to be eating 1200-1500 calories a day? I would double check. This website is a great way to track your caloric intake. AND it helps to find out your percentage of protein, carbohydrates and fat.

The horrible "plateau" is a frustrating place to be for people attempting to lose the extra pounds or the last 5-10 pounds. I am training students on campus that are getting in shape for Spring Break and yesterday was my first day. We ran stairs, did lunges, wall sits, push-ups and jogged around campus. I find cross training is one of the best workouts to keep your heart rate racing and burning the extra calories. The hardest thing to do while you kick up your workout routine is to not eat more than you plan to.

I mean literally watch what you are putting in your mouth. The best way to avoid overeating or bored-eating is to NOT KEEP THE FOOD IN YOUR HOUSE! Just don't buy it! Just think, your wallet will thank you too.

So if you are hitting that plateau or are bored with your current workout routine, research some cross training workouts, but please be careful and do correct form to avoid injury. Good luck!

Healthy Meal Recipes

I'm a month into my new year's resolution and so far I haven't faltered. I promised to cook one new meal each week in order to teach myself to cook. At one point I relied on my microwave so often that I'm sure the radiation has had some affect on me.

So I wanted to give everyone a chance to cook. I will give a day's worth of meals that everyone loves, but with a healthy twist. I promise, no one will even know it's low-fat, unless you tell them.

Breakfast: Buttermilk Pancakes
1 c. all-purpose flour
2 tsp. sugar or splenda
1/4 tsp. baking soda
1/4 tsp. salt
1 c. buttermilk
2 egg whites
1 tbsp. cooking oil
1/2 tsp. vanilla

In a medium bowl, combine flour, sugar, baking powder, baking soda & salt. In another bowl combine buttermilk, egg whites, oil & vanilla. Once combined add to flour mixture.
Use nonstick cooking spray and cook over medium heat until each side is golden brown.

Serve with fresh strawberries, blueberries and/or bananas.

177 cal., 4 g. fat (1 g. sat fat), 2 mg chol, 416 mg sodium, 27 g. carbohydrates, 1 g. fiber, 7 g. protein.

ALSO, if you want to up the fiber intake of these pancakes add 2 tbsp. wheat germ.

Lunch: Scalloped Potatoes and Ham
1/2 c. chopped onion (1 medium)
2 cloves garlic
2 tbsp. butter, margarine or olive oil
3 tbsp. all-purpose flour
1/2 tsp. salt
1/4 tsp black pepper
1 1/2 c. reduced-fat or skim milk
1/2 tsp. dried thyme
1 1/2 lbs. potatoes (4 to 5 medium)
5 oz. low-fat, reduced-sodium cooked ham, cut into thin strips

For sauce, in medium saucepan cook onion & garlic in hot butter over medium heat until tender. Stir in flour, salt and pepper. Add milk all at once. Cook & stire over medium heat until thickened and bubbly. Stir in thyme.

Scrub and thinly slice potatoes. Arrange two-thirds of the slices in a 2-qt. casserole; cover with two-thirds of the sauce. Top with ham. Top with remaining potatoes and remaining sauce.

Bake, covered, in a 350 degree oven for 55 min. Uncover and bake for 10-15 minutes more or until the potatoes are tender.

145 cal., 5 g. total fat (3 g. sat fat), 19 mg chol, 399 mg sodium, 20 g. carb, 2 g. fiber, 7 g. protein)


Snack: Strawberries with Lime Sauce
1 (8 oz.) light or fat-free sour cream
2 tbsp. powdered sugar
2 tsp. finely shredded lime peel
1 tbsp. lime juice
1 pint strawberries (2 to 3 cups)

For lime dipping sauce, in a small bowl stir together sour cream, powdered sugar, lime peel and lime juice.

Dip strawberries in sauce.

60 cal., 2 g. total fat (1 g. sat fat), 9 mg. chol, 19 mg. sodium, 7 g. carb, 1 g. fiber, 2 g. protein

Dinner: Chicken Tetrazzini
6 oz. dried spaghetti (wheat will give you more fiber)
1 1/2 c. sliced fresh mushrooms
3/4 c. chopped red or green sweet pepper
1/2 c. cold water
1/4 c. all-purpose flour
1 (12 oz.) can evaporated low-fat milk
1 tsp. instant chicken bouillon granules
1/4 tsp. black peppers
1/8 tsp salt
1 c. chopped chicken or turkey (5 oz)
1/4 c. finely shredded Parmesan cheese (1 oz.)
1 tbsp sliced almonds

Cook spaghetti according to package directions, drain well.

Meanwhile, in a large covered saucepan cook the mushrooms and sweet pepper in a small amount of boiling water until tender. Drain well, return to saucepan.

In a screw-top jar combine 1/2 c. cold water and flour; cover and shake well. Stir in evaporated milk, bouillon granules, black pepper, and salt. Cook and stir until thickened and bubbly. Stir the cooked spaghetti, chicken and Parmesan cheese.

Coat 2-qt. baking dish with nonstick cooking spray. Sprinkle spaghetti mixture into dish. Sprinkle with almonds. Bake uncovered at 400 degrees for about 10 minutes or until heated through and nuts are toasted.

394 cal., 9 g. total fat (4 g. sat fat), 44 mg chol, 492 mg sodium, 50 g. carb, 2 g. fiber, 26 g. protein

**All recipes were found in the Better Homes and gardens New Dieter's Cookbook