Must Read Tidbit about Sponges

Here is a great study done about our sponges that we use daily. It is a little scary! But it is easy to zap the germs away by microwaving or putting in the dishwasher which I try to remember to do. Let's keep healthy!

 http://ucanr.org/sites/letseathealthy/Nutrition_News_and_Resources/Newsletters_114/?newsitem=41608

Cookie Baking Day

Every year as far back as I can remember I helped my mother with baking holiday cookies to give as gifts. I have continued that tradition with my daughter and now my grandaughters. Here is a sampling of our cookies, gingerbread, chocolate chip, snicker-doodles, Santas whiskers, chocolate-expresso crinkles, Madelines, almond/coconut macaroons and pumpkin. Every year we have our favorites and change out some just for fun and variety.

Arsenic in Apple Juice

Here is a link that talks about the latest findings regarding arsenic in apple and grape juice. I guess we need to go back to juicing our own organic fruits...

http://www.consumerreports.org/cro/consumer-reports-magazine-january-2012/arsenic-in-your-juice/index.htm

Walnut Tidbit

A mainstay of my dietary recommendations, walnuts are an excellent choice when it comes to healthy snacking. Walnuts are good sources of: Omega-3 fatty acids, protective fats that promote cardiovascular health, help maintain optimal cognitive function, and tone down inflammation. Heart-healthy monounsaturated fats. Ellagic acid, an antioxidant compound that helps support a healthy immune system. L-arginine, an essential amino acid which promotes healthy blood pressure. Try adding walnuts to your hot or cold breakfast cereals, eat them as a snack, use walnut oil in salad dressings, and add to pie crusts for a nutritional boost.(Dr. Weil) I keep a sealed container in the refrigerator of our favorite nuts to sprinkle on our breakfast cereal or just to munch on.

Happy Thanksgiving!

Hope everyone had a delicious Thanksgiving holiday! It is a time to reflect and give thanks for what we have and wish for good health and happiness for those who are less fortunate thru our prayers and good deeds.

Speaking of delicious, we had our traditional turkey, our favorite stuffing, cranberries, mashed potatoes, Bobby's sweet potatoes, brussel sprouts and corn muffins. Everything was wonderful! I tried 2 new desserts, OMG, they came out great!

Walnut pie

Pumpkin cake

Protein Tidbit

 I new this, but sometimes I just want that piece of chocolate or frozen yogurt! Or maybe just take a nap.

(Scientific American)
The other afternoon I hit a classic mid-afternoon slump. Sleepy and sluggish, I grabbed for a bit of chocolate. But I probably should have had egg whites or maybe a piece of steak. Because a recent study in mice has found that it’s protein, not sugar, that provides the perk.
Brain cells called orexin cells secrete a stimulant that makes us energetic and tells the body to burn calories. If the cells’ activity decreases, narcolepsy or sudden sleepiness, is the result. The work is published in the journal Neuron. [Mahesh M. Karnani et al., "Activation of Central Orexin/Hypocretin Neurons by Dietary Amino Acids"]
Scientists marked orexin cells in mice brains so they would fluoresce. Then they tracked the cells’ activity after feeding the mice different kinds of food.
Turns out that glucose blocks the function of the orexin cells. This effect might be the main reason for the desired post-lunch siesta. But the researchers also found that amino acids stop the glucose action, keeping the cells active and the mice alert. So next time I get that 3 p.m. slow down, I’ll have an egg. If I’m alert enough to remember.
—Christie Nicholson

Great Advice for Anyone

This is a small excerpt from AARP e-newsletter that I liked.

At 50, you can give advice that your grown-up children may be ready to hear. Some advice is timeless.

It's also guileless, guiltless … and priceless.
We've reached the stage where we have the presence in life to give it. And if our grown and growing kids are wise, they've reached the stage where they can hear it.
1. Don't be a jerk. The one time you are will be the time everyone remembers.

2. A great handshake and an honest smile are free, and shine as brightly as any résumé.
3. Most of the time, people are doing the best that they can. Try to believe it.
4. Use sunscreen, but not just on your face. Remember the back of your neck and, above all, your hands!
5. There are no people so far beneath you that you can't learn something from them, or so far above you that you need permission to communicate with them.
6. Don't wait for someone else to hold you to account. Do it yourself.
7. Respect others' beliefs, but don't back off on your own.
8. Your gut is always, always right. Listen quietly to your intuition, and you'll see that you already know everything you need to know.
9. Take care of your feet. Buy the best shoes you can, if not the most expensive. Go for pedicures, as a couple. Oldie moldies won't take you far.
10. Follow your passion. You'll never "work" a day in your life.
11. Make empathy the default response.
12. Even if someone's mad at you, it does not mean you've done something wrong.
13. You'll never regret eating blueberries or working up a sweat.
14. Strive to keep half your promises.
15. Treat yourself well. Other people will, too.
16. When you say something you think is smart, don't sniff. It telegraphs conceit.
17. Nothing ever got worse from talking about it. Just pick the right person to talk to.
18. The smaller the thing you can find to be grateful for — from good coffee to soft socks — the happier you will be.
Jacquelyn Mitchard, the best-selling author of 20 books, lives near Madison, Wis., with her family.

 

Daylight Savings Tidbit

I also feel that we should keep standard time and forget about having to adjust our body clocks twice a year. 

 

Why Daylight Saving Time Should Be Abolished 
By David Biello | November 4, 2011

It’s that time of year in the U.S. when clocks “fall back” from Daylight Saving Time to standard time. What does that mean? Well, you get back the hour of sleep you lost last spring and you can look forward to a week or so of feeling discombobulated.
The railroads were the first to set the time in the 19th century, coordinating distant clocks so that trains could run on theoretically precise timetables (this cut down on crashes.). You can also thank railroads for time zones—geographic swaths of the globe set to the same hour.
But it was evening-time activists like entomologist George Vernon Hudson and golfer William Willett who can be  blamed for Daylight Saving Time. Noting that a little extra well-lit time on a balmy evening would be nicer than in the morning when everybody’s asleep anyway, the two independently proposed shifting clocks forward for the spring and summer. Governments soon seized upon the idea as a way to cut down on energy use — more sunlight in the evening means less coal-burned to provide artificial alternatives.
Unfortunately, that doesn’t seem to hold up too well. And changing back and forth to Daylight Saving Time twice a year seems to be bad for human health — from increased risk of heart attack to more mine accidents. Nevertheless, in 2007, the U.S. Congress saw fit to extend Daylight Saving Time‘s reign from earlier in spring to deeper into fall in 2007.
It would make more sense to either scrap Daylight Saving Time or turn it into standard time—in effect, make it permanent. But since when have we been sensible about time management?

Coffee Tidbit

Science is great but confusing at times....

The Coffee-Cholesterol Connection (Berkeley Wellness)

If you have high cholesterol, could your morning cup of Joe be at least partly to blame? Maybe, depending on how your coffee is brewed and how much you drink.
Most research has found that coffee drinking in general does not increase blood cholesterol or cardiovascular risk. But since the mid-1980s, studies have consistently linked unfiltered coffee to increases in cholesterol. Much of the evidence comes from Scandinavia, where coffee typically is made by boiling the grounds in hot water and is not filtered.
What’s in your cup of coffee?
Diterpene compounds in coffee beans—notably cafestol—are responsible for the cholesterol-raising effect. The longer the coffee grounds come in contact with the brewing water, and the hotter the water, the greater the amount of diterpenes released. Scandinavian-style boiled coffee has the most diterpenes, studies have shown—followed by Turkish/Greek coffee, French-press (cafetière or plunger-pot) coffee and then espresso. American-style “drip” coffee has virtually none because the paper filters trap the compounds. Percolated and instant coffees also have negligible amounts. Decaffeinating coffee does not reduce diterpenes.
Still, it takes a fair amount of unfiltered coffee to have a significant effect on cholesterol. Daily consumption of 10 milligrams of cafestol—the amount in about four 5-ounce cups of French-press coffee—has been shown to raise cholesterol by 8 to 10 percent in four weeks, mostly due to increased LDL (“bad”) cholesterol. Some people are affected more than others, and the effects may be greater in those who have higher cholesterol to begin with.
The sunny side of coffee 
All coffee, no matter how it’s brewed, contains a complex mix of phytochemicals, many of which are potentially beneficial. In fact, coffee is the No. 1 source of antioxidants in the U.S. diet, because we drink so much of it. Coffee has been shown to guard against oxidation of LDL cholesterol, which makes LDL less harmful. And it’s been linked to reduced risk of diabetes, Parkinson’s disease and some other disorders. Cafestol may even have anti-cancer properties, at least in lab studies.
Bottoms up
An occasional cup of unfiltered coffee won’t raise your cholesterol significantly, if at all. But you may be consuming more unfiltered coffee than you realize because many coffee drinks—cappuccinos or lattes, for instance—are made with espresso, sometimes more than one shot. If your cholesterol is high, you might want to limit espresso to one or two a day and not go overboard with French-press coffee.

Parmesan Crusted Chicken with Leeks and Apples

I was looking for a new recipe using our apples from our tree. It was easy and came out very delicious.

Ingredients

• Cooking spray 
• 2 1/2 cups coarsely chopped peeled Braeburn or Gala apple (about 1 pound)
• 1 2/3 cups thinly sliced leek (about 2 small)
• 1 teaspoon sugar 
• 1/4 cup (1 ounce) grated fresh Parmesan cheese 
• 2 tablespoons all-purpose flour 
• 1/2 teaspoon salt, divided
• 1/8 teaspoon black pepper 
• 4 (4-ounce) skinned, boned chicken breast halves 
• 1 teaspoon butter or stick margarine 
• 3/4 cup apple juice 
• 1 (16-ounce) can fat-free, less-sodium chicken broth 
• 1/3 cup whipping cream (I used marscapone)
• 1/2 teaspoon chopped fresh or 1/8 teaspoon dried rosemary
• 4 cups hot cooked wild rice mix (such as Uncle Ben's Long Grain & Wild Rice )

Preparation

• Heat a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add apple, leek, and sugar; sauté 12 minutes or until browned. Remove from pan, and set aside.
• Combine cheese, flour, 1/4 teaspoon salt, and pepper in a shallow dish. Dredge chicken in cheese mixture. Heat butter in pan over medium-high heat. Add chicken to pan; sauté 4 minutes on each side or until chicken is done. Remove chicken from pan; keep warm. Add juice and broth to pan, scraping pan to loosen browned bits. Bring to a boil; cook broth mixture until reduced to 1 1/2 cups (about 7 minutes).
• Add cream; reduce heat, and cook 5 minutes. Stir in reserved apple mixture, rosemary, and 1/4 teaspoon salt; cook 2 minutes. Spoon rice onto each of 4 plates; top with chicken and sauce.

Jill Melton, Cooking Light
APRIL 2000

Appetizer Class

Last night 3 friends and I took an appetizer class in celebration of a special person's birthday. What great fun! There were 2 local chefs that prepared very delectable appetizers for us while we sipped wine, champagne and Pellagrino and socialized. For starters they prepared a beautiful cheese tray.

Then we were served crab cakes extraordinaire, and chive biscuits with smoked salmon and mustard dill sauce. As you can see we ate most of the crab cakes!

For the next course we moved to the dining table to enjoy a spinach salad with bacon honey dressing with honey whole wheat rolls. Finishing that course we then were served filet of beef crostini with red pepper mayonnaise.

All well done and very delicious!

Healthy Eating Plate

Check out this link to the Harvard School of Public Health newsletter. They have a much better healthy eating plate and pyramid to follow versus the USDA version.

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/index.html

Worthy Brussel Sprouts

This is a delicious way to eat brussel sprouts, definitely a keeper. My changes are in parenthesis. 
Brussels Sprouts

Recipe courtesy Louis Silva of Naglee Park Garage in San Jose, CA.
Serves: 4 to 6 servings

Ingredients

• 4 slices bacon, cut into small pieces
• 1 pound Brussels sprouts
• 3 garlic cloves, sliced
• 3 sage leaves (I used thyme)
• 2 bay leaves
• 2 ounces olive oil
• Pinch salt and freshly ground black pepper
• 3 slices lemon
• 1 tablespoon butter
• (I added figs and grapes just for fun and they tasted great, next time I may add apples and pears)

Directions

Preheat the oven to 350 degrees F. (I baked the bacon in the oven in the parchment/foil for 20 minutes, less clean up.)

In a saute pan, over medium heat, add the bacon and cook until the fat has been rendered. Remove to paper towels to drain.
In a large bowl, add all the remaining ingredients, except the butter, and toss until the Brussels sprouts are coated with the oil. Lay out a 20-inch piece of parchment paper over aluminum foil on a sheet pan and pour the Brussels sprout mixture into the middle, then top with the butter and bacon. Fold the foil over itself and put into the preheated oven. Cook for 25 to 30 minutes or until they smell done. Remove the sprouts from the oven and transfer them to a serving bowl.
This recipe was provided by professional chefs and has been scaled down from a bulk recipe provided by a restaurant. The Food Network Kitchens chefs have not tested this recipe, in the proportions indicated, and therefore, we cannot make any representation as to the results.

Coffee Toffee Crunch Cake

We celebrated Ron's special birthday this last weekend and I ordered an old fashioned Blum's coffee toffee crunch cake. It is so delicious!

Tropical Oils

This is the latest on tropical oils. I think the key word again is moderation, limit your use of all oils to a minimum and stick to the healthiest oils like olive and grapeseed, and canola. But have fun with the other flavors out there too!


(Berkeley Wellness)
Tropical oils are being touted as a healthier alternative to partially hydrogenated oils, which contain trans fats. Are they really better for you? 
Tropical oils were once the favored fats for giving processed foods a pleasing texture and good shelf stability. But starting in the late 1980s, these oils fell out of favor because most of the fats they contain are saturated, and saturated fats were linked to elevated blood cholesterol. Partially hydrogenated oils, which largely replaced tropical oils at the time, were subsequently found to be even worse for your heart because of their trans fat.
Now, tropical oils are back again. You can find them in an increasing number of packaged foods, including crackers, cookies, pie crusts, energy bars and spreads, as well as microwave and movie theater popcorn.
Tropical oils: understudied and unclear
Lab research suggests that palm oil, though highly saturated, may act more like healthful unsaturated fats in the body, in terms of its effects on blood cholesterol. But the evidence is conflicting. One study from Brazil, for example, found that palm oil improved cholesterol in healthy people. In contrast, a study from Thailand found it increased cholesterol in women who already had high cholesterol. Meanwhile, population studies have not consistently linked consumption of palm oil to heart disease. In reality, there have been too few human studies in English-language journals to know if palm oil is detrimental, neutral or possibly even beneficial.
Published research on coconut oil is even more scant. In one study, in Lipids, women who consumed coconut oil for 12 weeks had no undesirable changes in cholesterol. And in some countries where people consume a lot of coconut oil, cholesterol levels tend to be low. There’s no evidence, however, that coconut oil strengthens immunity, improves digestion or prevents heart disease, arthritis or other chronic diseases, as some websites claim. Due to its chemical structure, it does take a few more calories for the body to process coconut oil, compared to other fats—but any calorie-burning effect would be minimal at best. It is certainly no treatment for obesity.
A breakdown of tropical oils
All fats are mixtures of saturated and unsaturated fatty acids. Though most of the fatty acids in tropical oils are saturated, not all saturated fats are harmful. In some studies, palm oil’s main fatty acid, palmitic acid, had no effect on cholesterol. Palm oil also contains a fair amount of monounsaturated fats. Similarly, though coconut oil is highly saturated, its fats seem to have a neutral effect on cholesterol levels in most people.
Moreover, the effect of saturated fat varies from person to person, depending on genetics, weight, other dietary and lifestyle factors and even gender. In addition, tropical oils contain other substances that can affect the risk of heart disease—and how the oils are processed may matter, too. What’s key is your overall diet. Adding tropical oils in the context of a healthy diet is unlikely to affect blood cholesterol significantly.
Our advice
Early research that raised red flags about tropical oils was faulty. You should still limit these oils, however, since their effects on cholesterol aren’t fully understood. And snack foods containing tropical oils tend to be high in calories—and low in nutrients. Be aware, also, that manufacturers may use a process called interesterification, which changes the structure of the oil so that it performs like a partially hydrogenated oil without the trans fat. That sounds great but we don’t yet know whether interesterified fats might have their own adverse health consequences. If you see the term “fully hydrogenated” palm or palm kernel oil on a food label, it may indicate that interesterified fats are present.

Healthy Tidbits

We know about yogurt as a probiotic but sourdough bread?

Sourdough Bread Aids Digestion

The next time you make a sandwich, pay attention to what's holding your cold cuts and cheese. San Francisco's famous sourdough bread contains lactobacilli, a probiotic which may benefit digestion.
(Web MD)

Grand Tetons and Yellowstone National Parks

We took another road trip, this time to Yellowstone National Park and the Grand Tetons last week. Beautiful country! Part of the trip was spent in a photo workshop of Yellowstone. The theme was wild life photography. We saw mostly Buffalo, but also Elk, Coyote, Prong horn deer, Bald Eagle and other wildlife.We started our trip in the Grand Tetons park and stayed at Jackson Lake Lodge, very nice. 

            

This is the view from our bedroom picture window!
I wish I could write more about the food we ate while on our trip but alas, the food was marginal. I am sure there are some good restaurants there but with limited time on our hands they were hard to find. 
The landscape at Yellowstone was not only spectacular but a little 'creepy' with all the hot springs in the park. As you drive thru the park there are plenty of bubbling pools of hot volcanic water and steam!

I found out that the park sits on a live volcano which is due to erupt one of these days! We watched 'Old Faithful' geyser and had lunch in the historic Old Faithful Inn. Very cool place.

Healthy Tidbits

I thought this was a good reminder to keep us on track with ideas for eating healthy. These foods should be staple items in your house all the time. 

I always keep snacking vegetables in the refrigerator for those before dinner munchies. I also keep a variety of nuts in a container in the refrigerator for snacking too.

10 Best Slimming Foods

By Julie Meyer, R.D.

Looking for a miracle diet food? It's time to call off the search — there's no such thing. "If you take in more calories than you expend, you gain weight," says David Katz, M.D., of the Yale Prevention Research Center in Derby, Connecticut. "It's simple biology, and no milkshake or mackerel can save you from that fate." But before you throw in the towel, there are certain foods that promote satiety (the feeling of fullness that comes after a meal) more than others. While they're not miracle foods, they can help you eat less over the course of the day. "When you're looking for foods that are going to keep you fuller for longer, look for ones high in fiber, healthy fats and protein, or with a high water content," says Barbara Rolls, Ph.D., professor of nutrition at Penn State University and author of The Volumetrics Eating Plan. "The additional benefit is that a lot of these foods are also really good for you and packed with important nutrients, vitamins and minerals."
Apples
An apple a day may keep the fat pants away, too. This portable fruit is the perfect snack, with a high water content and both kinds of weight-busting fiber: soluble, which helps prevent blood sugar spikes that lead to cravings, and insoluble, which helps fill you up. "A medium apple is about 85 percent water with 5 grams of soluble fiber, making it a snacking powerhouse," says Elisa Zied, M.S., same calorie level. To sweeten the pot, apples also contain quercetin, a flavonoid shown to help fight certain cancers, reduce cholesterol damage and promote healthy lungs.
TIP: Organic apples are worth the extra cost because commercial apples retain more pesticide residue than fruits you peel, such as oranges or bananas. And with half the fiber and most of the iron, magnesium and vitamin C, you definitely want to eat that peel to get the full slimming benefits.
Eggs
They're a great source of protein, which may be key to keeping you full. A recent study published in the Journal of the American College of Nutrition found that when people ate two eggs for breakfast, they took in more than 400 fewer calories over the next 24 hours than when they ate bagels. "The study proved our hypothesis that eating eggs induces higher satiety and keeps the subject fuller for longer," says lead researcher Nikhil V. Dhurandhar, Ph.D., from Pennington Biomedical Research Center in Baton Rouge, Louisiana. Although this was only a one-day study, eating eggs regularly may have long-term weight management benefits, says Dr. Dhurandhar.
TIP: For a healthier egg, farmers are improving the hen feed by adding canola oil, alfalfa, rice bran and even sea kelp. Try Eggland's Best eggs, which contain omega-3 fatty acids, along with more vitamin E and less saturated fat than regular eggs.
One study found that eating a breakfast of two eggs can leave you feeling full longer than a bagel.
Cauliflower
"When you are trying to lose weight, non-starchy vegetables such as cauliflower are one of the few foods that can be eaten in unlimited quantities," says Dr. Rolls. It's good for you, too. Cauliflower contains the cancer-fighting phytonutrient sulforaphane, as well as a good amount of folate and vitamin C, which may be helpful for weight loss. In fact, a review from Purdue University pointed to vitamin C status as a key factor in how much fat is burned during physical activity. All that and it's pretty tasty, too. (If you're not a cauliflower fan, try spinach or broccoli.)
TIP: Love the creamy consistency of mashed potatoes? Steam a head of cauliflower and mash it with garlic salt, a sprinkling of grated Parmesan cheese and a touch of butter.
Lowfat Yogurt
If the yogurt ads are to be believed, you should be fitting into that itty-bitty bikini before you know it. While yogurt and other dairy products are not weight-loss magic bullets, there is some truth in advertising. A recent study at the University of Tennessee found that dieters eating three servings of yogurt daily lost twice as much weight as their non–dairy– eating counterparts on a 12-week weight-loss program. Why? "Calcium combined with other bioactive compounds found in dairy products slows down the process of making fat and increases fat burning, especially around the belly," says lead researcher Michael B. Zemel, M.D., a professor of nutrition and medicine at the University of Tennessee in Knoxville. No word yet on how effective ice cream is at burning fat, but we're not holding our breath.
TIP: Sneak more dairy into your diet by adding plain yogurt to dips, sauces and salad dressings. You get the health benefits without the added sugar of flavored yogurts.
Oatmeal
Mom didn't know how right she was: Breakfast is the most important meal of the day — just eating it can make you slimmer. Researchers at the University of California, Berkeley analyzed a national six-year survey and found that people who ate breakfast had a lower body mass index (BMI) than people who skipped breakfast, and that those who ate cooked cereal had a lower BMI than any other breakfast-eating group. Also, oatmeal was ranked as the most satiating breakfast food on the Satiety Index, developed by Australian researchers a decade ago, and it's the third most satiating food overall. "Oatmeal helps you stay fuller longer, since it's packed with fiber and is a good source of protein," says Dr. Katz.
TIP: If you don't have time for cooked oatmeal every morning, make muesli by mixing old- fashioned oats with plain yogurt, dried fruit and fruit juice and leaving it in the fridge overnight.
Peanuts
Almonds and walnuts have been getting all the glory these days, but don't discredit peanuts, the most commonly eaten nut in America. Researchers at Purdue University found that peanut eaters end up eating less over the course of the whole day and are more likely to maintain weight, even if given as many peanuts as they want. So what is it about peanuts? Is it the protein? The fat? Turns out it's a little bit of everything. "We've tried to isolate different components of the nut to determine what makes it so filling,' says Richard Mattes, Ph.D., a nut researcher at Purdue. "But there is something special about the whole package."
TIP: Calories do count, so look for single-serving sizes at convenience stores and drugstores.
Soup
We all know soup is good food, but who knew it was slimming, too? A recent study published in the journal Obesity Research found that adding two 10-ounce servings of broth-based soup to a weight loss diet each day can almost double the amount of weight lost in a six-month period. Why? Adding water into a food makes it more filling than drinking water separately. "The water in soup adds volume to a meal and helps you feel fuller, without extra calories,' says Dr. Rolls, lead researcher on the study. "As a result, you take in fewer calories over the course of the day."
TIP: Add your own veggies or fiber-rich beans to broth-based canned soup to keep you full longer.
Fish
You might be surprised to learn that fish tops oatmeal and vegetables in the satiety department. The Australian Satiety Index ranks steamed white fish such as halibut or cod as the number-one most filling food out of 38 common foods. Also, a new study from Karolinska Institutet in Sweden found that people ate 11 percent less at dinner after having fish for lunch versus those who ate a beef lunch. "This study demonstrated that a protein-rich lunch meal with fish protein reduced calorie intake compared with the same-calorie lunch meal of beef protein," says lead researcher Saeedah Borzoei, Ph.D. Why is it so filling? "We are still learning about the filling properties of fish, but we do know that fish has a strong flavor, which can lead to greater satiety and less of a need to eat," notes Dr. Katz.
TIP: To add some flavor to grilled fish, try a quick marinade of soy sauce, lime and ginger.
Bulgur
High-fiber grains are a great way to round out a meal, and fine-cut bulgur is easy to cook. Bulgur, which is a quick-cooking form of whole wheat, takes about 10 minutes or less to prepare once water is boiled and is a great substitute for white rice and pasta, which are low in fiber and heavily processed. "Fiber helps prolong the insulin response so you don't have the blood sugar spikes you have with low-fiber carbohydrates like white pasta or rice," says Dr. Katz. With all the good fiber comes some other benefits: iron and vitamins E and B6.
TIP: Find bulgur in health-food stores and organic markets. For a quick side dish, combine fine bulgur with chicken broth, diced canned tomatoes and some cooked onions.
Salad
When most people think of dieting, they think of salad. But if that means some sad greens topped with unripe tomatoes, it's no wonder diets don't work. "Salads are a great opportunity to add a lot of filling foods into your diet at one time: fresh vegetables, lean protein, beans and healthy fats," says Dr. Rolls. And research backs it up. A study from Penn State University found that women who ate a salad before a pasta lunch ate fewer calories for the whole meal than those just digging into the pasta.
TIP: Start your salad with mesclun, arugula or spinach. Not only are these greens tastier than iceberg, they also contain more iron, calcium, vitamin C and folate.

Copyright © 2011 Everyday Health, Inc. The material on this web site is provided for educational purposes only, and is not to be used for medical advice, diagnosis or treatment. See additional information. Use of this site is subject to our terms of service and privacy policy.

Green Exercise

 It is so much more exhilarating to walk outside in the woods or on a beach! You don't even need a walk man to occupy your mind. (probably because you are watching out for bears)!


(Berkeley Wellness)
Exercise is good for your body and mind. But exercising in nature can be especially restorative, recent research shows.
Lately, researchers have been looking at what happens to our brains and bodies when we’re walking in a forest, in the mountains or by the sea. The study of such “green exercise” usually falls under the umbrella of environmental psychology (or ecopsychology). The Japanese, in particular, have been studying what they call “forest bathing” (Shinrin-yoku)—that is, spending time in nature for thera­peutic effects.
Studies have found, for instance, that people do better on tests involving memory or attention after trekking through the woods than after walking in a city. People have increased vitality (that is, physical and mental energy) and a greater sense of well-being after walking through a tree-lined river path than after walking indoors. Other studies have even found that patients in hospitals tend to recover more quickly when they can see trees from their windows.
The proposed benefits of green exercise include giving the brain a respite from the multi-tasking of everyday life. If you enjoy hiking, you know that you become more aware of your surroundings—the sounds, smells, colors. Time slows down. Somehow this refreshes the brain and makes thinking clearer. Japanese researchers have found that walking through forests can help reduce stress, lower blood pressure and heart rate, and improve various aspects of immune function for anywhere from a few hours to a few days afterwards—while walking in a city does not. They suggest that various airborne chemicals emitted from plants may play a role.
All it takes is 5 to 20 minutes of green exercise to boost mood and energy levels somewhat, some research has found, though longer forays in nature produce greater benefits. Other studies indicate that there’s a “third-day effect”—a special stage of relaxation and mindfulness that occurs after a couple days of hiking. Being out of the range of cell phones and email may be a factor, too.
Not everyone enjoys hiking or can do it, of course. Other green exercise activities—by the shore or even in a city park—may be your thing. Find what kind of environmentalist you are, and enjoy.

Breakfast at Firesign Cafe

We had another great breakfast at Firesign Cafe on the west shore of Lake Tahoe. We have been eating here for 20+ years, that should tell you how great it is! I love their waffles and I had the granola waffle with real maple syrup. Ron had their special potato and vegetable scramble with eggs which came with their yummy coffee cake. Their portions are plenty big! How great is sitting outside on their deck in beautiful Lake Tahoe having a hearty breakfast!

Peanut Butter

I grew up staying away from peanut butter because it was 'fattening'. But not only do I eat PB but I love Almond Butter. I use AB most of the time on my morning bagel. Just remember to use it sparingly with a little jam or honey. Yum! Also a teaspoon full truly can deter the 'hungries' anytime of day. Look for the natural brands with no sugars or salt or even better many stores let you grind your own. I prefer the roasted verses raw brands.

(Prevention)

By Marge Perry , Marge Perry teaches cooking at the Institute of Culinary Education in New York City. A chef and syndicated columnist, she's been writing about food and nutrition for more than 15 years.

I loved getting pb&j sandwiches in my school lunch box--until I became a teenager. That's when peanut butter turned into a guilt-ridden indulgence akin to candy bars, cookies, and cakes: diet disasters to be avoided at all costs. Here's why I was wrong:

It helps you lose weight
Calling peanut butter a diet food, with 180 to 210 calories per serving, may seem counter-intuitive. But it has the enviable combination of fiber (2 g per serving) and protein (8 g per serving) that fills you up and keeps you feeling full longer, so you eat less overall. Plus, there's nothing more indulgent than licking peanut butter off a spoon--and indulgence (in moderation) helps dieters fight cravings and stay on track.

It's packed with nutrition
A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One study published in the Journal of the American Medical Association found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by almost 30%.

It's got the good fat
Peanut butter is chock-full of heart-healthy monounsaturated fat. A recent study found that insulin-resistant adults who ate a diet high in monos had less belly fat than people who ate more carbohydrates or saturated fat. PS: If you're buying reduced-fat peanut butter because you think it's better for your waistline, save your money. The calories are the same (or even a little higher) thanks to the extra ingredients that are added to make up for the missing fat (including more sugar).

How to Buy the Best

The fat and calorie counts of most brands of peanut butter are similar, but there are other indications of a healthier pick. Here's what to look for:

Sodium: Counts can range from 40 mg to 250 mg per 2-tablespoon serving. (Organic versions tend to have less.) Keep in mind that higher sodium content tends to mask the peanut flavor.

Sugar: Natural brands have 1 to 2 g--about half as much as commercial brands. The sugar content isn't so much a health issue as a question of flavor and use: If you're making a savory dish like satay sauce or combining peanut butter with a sweet ingredient, such as jelly or honey, save a few calories by choosing an unsweetened brand.

For Sauces

Peanut Butter & Co.'s Smooth Operator is the PB you spoon instead of spread, making it ideal for drizzling over fruit or adding peanut flavor without thickness
to sauces or soups.

Straight Off the Spoon

Smucker's Natural or Organic have the best peanut flavor of the mass-market brands. They have a pure taste and the quintessential stickiness.

Green Tea

I love tea and grew up drinking black tea. So lately I have been trying some green teas, one of my favorites is gyokuro, a Japanese green loose tea, by Harney and Sons Co. Very good. Take time out and sip a soothing cup of tea.

Looking for a simple resolution to improve your overall health? Start drinking green tea. My beverage of choice, green tea is a potent source of catechins - healthy antioxidants that can inhibit cancer cell activity and help boost immunity. Need more reasons to drink green tea? It can also: Lower cholesterol levels and rates of heart disease Help protect against bacterial infections Promote joint health and stronger bones Reduce inflammation  Enhance the effects of antibiotics, even against drug-resistant bacteria and "superbugs" Green tea is available in a wide range of varieties - introduce yourself by substituting a cup of green tea for a cup of coffee, or add a glass of iced green tea to your afternoon ritual and you will soon be enjoying the health benefits of this delicious beverage! Learn to appreciate the subtle fragrance of good-quality green tea and use teatime to unwind, meditate and take respite from your stress du jour. (Dr. Weil)

Lyme Disease

 Since we are spending more time outdoors I thought this article would be a good reminder about ticks.

(Berkeley Wellness)
Every year, 20,000 to 30,000 Americans are diagnosed with Lyme disease, transmitted by ticks. Here’s how to protect yourself.  
Certain types of ticks transmit Borrelia burgdorferi, the bacteria that cause Lyme disease. One of the most prevalent carriers is the deer tick. Luckily, the disease is difficult to get because most ticks are not infected, and if they are, they usually have to be embedded in your skin for at least 36 hours.
If you do become infected, you may develop symptoms in 3 to 30 days. Usually, the time, the first sign is an expanding red rash, typically around the bite site. Flu-like symptoms may also occur. If untreated, Lyme disease may cause a multitude of symptoms including facial paralysis, headaches and heart rhythm disturbances.
Get treated for Lyme Disease
If you have a rash and/or other symptoms, see your doctor. If it turns out you have Lyme disease, the recommended treatment is oral antibiotics for two weeks. For later-stage manifestations of Lyme disease, such as neurological, joint or heart problems, you will need another two weeks of antibiotics, usually given intravenously. Some people get better without treatment, but antibiotics shorten recovery time and prevent complications.
How to protect yourself
If you spend time outdoors in areas where there are ticks, take these steps:
• Wear light-colored, long-sleeved shirts socks and pants. Tuck your pants into your socks.
• Apply a repellent containing DEET or picaridin on ex­­posed skin, and spray permethrin on your clothes. 
• When you get home, look for ticks all over your body, in­­cluding your scalp and groin area. Unless they’re engorged with blood, ticks can be hard to spot. A magnifying glass can help.
• Tick-proof your property by clearing brush and leaves.
• Cats and dogs get Lyme disease, too. Check your pets regularly for ticks.
• A bout of Lyme disease will not make you immune to future infections, so always take precautions when you venture into tick-infested areas.
What to do if you find a tick
If you find a tick embedded on your body, do not use a hot match, petroleum jelly or gasoline to remove it. Instead, after cleaning the area, remove the tick with tweezers, grasping it firmly as close to your skin as possible, and pulling away with a steady motion.
Don’t twist the tick, since that may break off the mouthparts and lead to an infection. Don’t crush, puncture or squeeze the tick’s body. If the mouthparts break off in the skin, use tweezers, as you would to remove a splinter, then wash the bite site with soap and water.

Water

Here is a great article about how much water we need to drink... 

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Water: How much should you drink every day? Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.

By Mayo Clinic staff How much water should you drink each day? It's a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.
Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Functions of water in the body

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
So how much water does the average, healthy adult living in a temperate climate need? In general, doctors recommend 8 or 9 cups. Here are the most common ways of calculating that amount:

• Replacement approach. The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter (about 4 cups) of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace your lost fluids.
• Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "Drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Although the approach really isn't supported by scientific evidence, many people use this easy-to-remember rule as a guideline for how much water and other fluids to drink.
• Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's best for you.

Factors that influence water needs

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

• Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.
• Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
• Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
• Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.

Beyond the tap: Other sources of water

Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake. For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent or more water by weight.
In addition, beverages such as milk and juice are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet because it's calorie-free, inexpensive and readily available.

Staying safely hydrated

It's generally not a good idea to use thirst alone as a guide for when to drink. By the time you become thirsty, you may already be slightly dehydrated. Further, as you get older your body is less able to sense dehydration and send your brain signals of thirst. On the other hand, excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either.
To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Most healthy adults can follow these tips:

• Drink a glass of water with each meal and between each meal.
• Hydrate before, during and after exercise.
• Substitute sparkling water for alcoholic drinks at social gatherings.

Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.

References

NU00283 April 17, 2010

© 1998-2011 Mayo Foundation for Medical Education and Research (MFMER).

Witch Hazel

Witch hazel is a liquid distillation of the leaves, bark and twigs of a common shrub  (Hamamelis virginiana), which is native to North America. It can usually be found on drugstore shelves next to rubbing alcohol and hydrogen peroxide, yet many people aren't familiar with it. In spite of its relative anonymity, there are many uses for witch hazel that you may find surprising. To treat irritated skin, douse an organically grown cotton pad with witch hazel and apply it to the area. This treatment is good for insect bites as well as sun- and windburn, and even hemorrhoids. You can also use it in the same manner to disinfect minor cuts and abrasions, and for general skin care such as cleansing, toning and refreshing the face. In addition, it can be rubbed into arms or legs for muscle soreness. Topical witch hazel has no drug interactions and may be used safely by both children and adults. (Dr. Weil) Here is a plant that has been around a long time and seems to be a great all purpose treatment. I will have to give it a try....

Pizza with Mushrooms and Sausage

I made this recipe with exotic mushrooms and foccacia bread from the farmers market. It came out great! My changes are in parenthesis. 

Recipe courtesy Rachael Ray

Prep Time:15 min

Cook Time:25 min

Serves:4 (12-inch) French bread pizzas(cut recipe in half for 2)

Ingredients

(I cut the recipe in half for 2)

• 8 large portobello mushroom caps(exotic mushrooms)
• 1 pound button mushrooms
• 1/2 pound shiitake mushrooms
• (1/2 finely chopped onion)
• (your favorite sausage)
• 3 tablespoons extra-virgin olive oil, 3 turns of the pan
• 2 tablespoons butter, cut into pieces
• 1 bay leaf
• 4 large cloves garlic, finely chopped
• Salt and pepper
• 1/2 cup dry white wine, eyeball it
• 2 teaspoons Worcestershire sauce, eyeball it (go light on this unless you like the flavor of  it)
• 1 tablespoon chopped fresh thyme leaves, 4 sprigs stripped and chopped
• 1 loaf crusty French bread, 24 inches(foccacia bread)
• 3 cups shredded Gruyere or Swiss cheese

Directions 

 Wipe mushrooms clean with a damp towel. Slice the mushrooms. Heat a deep skillet with extra-virgin olive oil and butter over medium heat. When butter melts into oil, add bay, garlic and mushrooms.(add onions and sausage) Cook until mushrooms are dark and tender, 12 to 15 minutes. Season the mushrooms with salt and pepper and add wine. Deglaze the pan with wine, eyeball the amount. Shake the pan and add the Worcestershire and thyme. Turn off heat.

Preheat broiler and split the loaf lengthwise and across. Hollow out a bit of the soft insides. Toast the bread lightly under broiler. Fill bread with mushrooms evenly then top with cheese liberally. Melt cheese until it browns and bubbles then remove the pizzas from the oven and turn off the broiler.  (I topped the bread with mushroom mix and drizzled all the mushroom juice over the bread and baked for 15-20 minutes.)

Statin drugs

Here is the link to an interesting article about Statin drugs. It made me feel better about taking them for high cholesterol

http://blogs.webmd.com/cholesterol-management/2011/03/do-statins-harm-the-liver.html?ecd=wnl_chl_072611_b

Yummy Tidbits

I just wanted to share a couple of good "finds'.  I decided to give Costco's large fresh prawns a try. Not only were they a good price, but they were delicious! They were cleaned and the shells were split to make it easy to peel them. I seasoned them with some Cajun seasoning and pan sauteed them till cooked through and tossed them on our Caesar salad. Yummy!
The second yummy discovery are new ice cream bars called Niai. They come in unusual flavors. I found them at Whole Foods market. Give them a try, very adult and very heavenly. Here is the website,  http://gelaterianaia.com/

Tidbit about Kombucha

				Ask the Experts February 2011
				Q: What do you think of the drink kombucha? A: Not much. The fermented tea made headlines in the 1990s, when proponents claimed it detoxified the body, increased energy, and cured everything from AIDS to cancer. When clinical studies failed to support those assertions, kombucha’s star dimmed and little more was seen of this brew, which is essentially black or green tea fermented with a culture of yeast and bacteria. Interest in the vinegary beverage, which has a slight fizz and alcohol buzz, has perked up again lately. The health claims continue, but good studies in humans are still lacking. The drink largely remains a cottage industry, and is often homemade—in which case, batches may be contaminated with molds, bacteria, and lead. In rare instances, kombucha has been linked to lactic acidosis, a life-threatening reaction. Commercially made kombucha is growing in popularity as well, though not without some controversy, too. Last year at least two manufacturers removed their kombucha beverages from store shelves over concerns that they contain too much alcohol. We can’t recommend kombucha, whether it’s homemade or store-bought. You should especially stay away from it if you want to avoid alcohol, have a compromised immune system, or are pregnant or nursing.

Benefits of Chocolate Milk

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How great is it that we can combine the benefits of chocolate and lowfat/nonfat milk and not feel guilty about it! Love it!! There is still a controversy about children drinking chocolate milk in schools for lunch, but my opinion is that if it is lowfat, they are getting a full serving of milk with benefits, instead of soda with no benefits. Easy choice! I have seen too many children eat only a small amount of their lunches but finish the milk because they are in a hurry to play outside.

Drinking Chocolate Milk May Help Your Workout

Study Shows Low-Fat Chocolate Milk May Boost Endurance, Build Muscle

By Kathleen Doheny
WebMD Health News

July 1, 2011 -- Drinking low-fat chocolate milk after a workout helps endurance, builds muscle, reduces fat, and seems to improve performance, according to new research.
The drink seems to have the right combination of carbohydrates and protein, says researcher John L. Ivy, PhD, department chair of kinesiology and health education at the University of Texas at Austin.
"When recovering from exercise, two things you want to do is replenish sugar stores in the muscle and turn on protein synthesis and stop protein breakdown," Ivy tells WebMD.
"The combination of carbohydrate and protein [found in chocolate milk] work synergistically to do those two things," he tells WebMD.
The low-fat chocolate milk beat out two other drinks tested -- a no-calorie beverage and a carbohydrate drink with no protein.
Ivy's research is published in the Journal of Strength and Conditioning Research and the Journal ofNutrition and Metabolism. He also presented the findings at the American College of Sports Medicine Meeting in Denver in June.
The research was funded by the National Dairy Council and the National Fluid Milk Processor Promotion Board.

Natural Ways to Fuel Your Workout

Chocolate Milk After Workouts

In one of two studies, Ivy had 10 well-trained cyclists exercise over two hours to the point of fatigue. They then drank either the milk drink, the carb drink, or the no-calorie beverage right after the workout and then two hours later.
After four hours the cyclist did a 40K cycling time trial.
"The individuals, when they had received the chocolate milk, performed the time trials significantly faster," he says. They shaved six minutes off their time when they drank the chocolate milk compared to the carb drink.
The chocolate milk, he says, activates the proteins that block protein breakdown. This preserves protein and muscle, helping the recovery process.
In a second study, Ivy trained 32 untrained people, having them cycle 60 minutes a day, five days a week, for 4.5 weeks.
He gave one group the chocolate milk right after exercise and one hour later. He gave a second group the carb drink and a third the placebo no-calorie drink.
They looked at maximum oxygen uptake, a measure of aerobic endurance. ''The improvement in maximum oxygen consumption was twice as great [in the milk drinkers] than in the carb or placebo group."
"We also found individuals receiving the milk tended to have a greater increase in lean body mass and greater reduction in body fat."
Ivy says he was not trying to do a head-to-head comparison against sports drinks on the market. He says that sports drinks meant for use after workouts typically do contain protein.
The chocolate milk tested, he says, has a better carb-protein mix than white milk. The chocolate milk used has about 11.5 grams of carbohydrates per 100 milliliters, 3.5 grams of protein, and 2 grams of fat. The carbohydrate drink he tested has 15 grams of carbs, 2 grams of fat, and no protein.

Calories Count, Too

Jennifer Schmit, a spokeswoman for Gatorade, did not comment directly on the research. However, she says that a sports recovery drink made by the company does contain protein.
She notes that "it is important to take in 10-20g of protein within 30 minutes of exercise to start the muscle recovery process, as well as to replenish the carbohydrates and electrolytes lost during the workout."
The research findings make sense, says Barbara Lewin, RD, a sports nutritionist in Ft. Myers, Fla. She advises athletes on nutrition to improve their performance. She reviewed the findings for WebMD but was not involved in the research.
"I have been using it for a long time," she says. It's no surprise, she says, that the chocolate milk beat out the no-calorie beverage and the carbohydrate drink without protein. The inclusion of some protein in a post-workout drink does improve muscle repair and growth, she says.
"This doesn't mean that protein shakes are the answer because carbohydrate is extremely important in the recovery process and in restoring glycogen (the stored source of energy in the muscles). However, a food that contains a carbohydrate to protein ratio of 4:1 up to 5:1 does give more of an advantage than taking in 100% carbohydrate. This is what makes chocolate milk such an ideal choice. I usually recommend 1% or skim chocolate milk as the fat in the milk does not appear to provide any advantage.''
Lewin advises drinking the chocolate milk within 20 to 30 minutes. Ivy agrees.
How much to drink, she says, depends on how hard you've worked out and your weight. She advises drinking about 8 to 16 ounces as a general guide. If you weigh 120 pounds and you've done a light workout, keep the calories around 120, she says. If it was a high-intensity workout, the calories can be double your weight, or about 240.
For the average exerciser, Ivy recommends taking in about 50% of the calories you burned during a workout.