MelissaKaiserFoodandFitness

Health and Fitness Tips

Posted by admin on March 24th, 2011

Do you presently work out, or are you considering getting into a workout routine? If so, then I recommend that you get to know your numbers when it comes to body mass index (BMI), blood pressure, cholesterol, body fat, and fasting glucose.

What healthy numbers should you be striving for in order not to be considered at risk for disease? For BMI, less than 18.5 is considered underweight; 18.5-24.9 is considered normal; 25.0-29.0 is overweight, and there is an increased risk for disease. A BMI of 30 and over is in the obese category. A healthy body fat for men is between 10-22 percent, and for women, it’s 20-32 percent. Two common and inexpensive ways to measure body fat are 1) through using a skinfold formula and a caliper; and 2) bioelectrical impedance analysis where the volume of fat-free tissue in the body will be proportional to the electrical conductivity of the body.

For blood pressure, avoiding being at risk for disease includes keeping the systolic pressure below 140 and the diastolic pressure below 90. Total cholesterol should be under 200; LDL levels should be below 130, and HDL levels should be above 40. An HDL level of 60 or above is excellent!

What about fasting glucose? Could you unaware that you are prediabetic? If you’re diabetic, are you eating a healthy diet, testing your blood sugar, and taking your medications correctly?

Here’s one last set of numbers to determine if you are sedentary or not. Do you participate in at least 30 minutes of moderate intensity (walking briskly at 3-4 mph, washing the car, mowing the lawn with a walking power mower) exercise for 30 minutes, three days a week? If not, you’re putting yourself at risk for disease. According to the ACSM, we should be performing moderate exercise 5 times a week for 30 minutes, and strength training 2 times a week for 20 minutes. Here’s a tip: if you can’t work in 30 minutes of exercise at one time, try 10-minute increments of moderate exercise throughout the day.

If you don’t know your numbers, it’s never too late to find out. Your doctor can help you with the cholesterol, glucose, and blood pressure numbers, and I can assist you with lowering your body fat and increasing your level of exercise. Remember, I will be a certified personal trainer by the end of June.

What Clients Are Saying

Posted by admin on February 12th, 2011

“When I finally admitted to myself that it was past time to lose some of that extra weight, I knew one thing for sure: I wasn’t going to try some fad diet. Melissa’s holistic approach made much more sense to me than some quick fix, short-term diet plan. I learned some new things about food, myself, and more effective ways to exercise. I’ve lost some weight, 8 pounds so far, and better yet, I’ve given up some poor eating habits and attitudes and replaced them with a healthier lifestyle that I can sustain and build upon.”

“I had the best experience working with Melissa! I am 53 years old and had a lot of bad habits and ideas about food and exercise. Working with Melissa, I had a lot of “Aha” moments that really surprised me. Change happened gradually, and I welcomed it. Food choices are better, and I look forward to a nice walk “outside”. I miss our sessions together; she helped me in a lot of areas of my life. She really walks the walk and talks the talk. I tell everyone about her. Thanks again Melissa for all the gentle guidance and encouragement. I am forever grateful.”

Easy Recipes

Posted by admin on February 12th, 2011

Blueberry-Maple Muffins

Adapted from EatingWell: Summer 2004 The Essential EatingWell Cookbook (2004)

Ingredients

1/5 c. whole flaxseeds
1 c. whole wheat flour
¾ c plus 2 T. all-purpose
1-1/2 t. baking powder
1 t. ground cinnamon
½ t. baking soda
¼ t. salt
2 large eggs
½ c. pure maple syrup
1 cup buttermilk (see Tip)
¼ c. canola oil
1 T. orange juice
1 t. vanilla extract
1-1/2 c. fresh or frozen blueberries

Preparation

1. Preheat over to 400 degrees, and coat 12 muffin cups with cooking spray. (You can also use mini-muffin pans)
2. Grind flaxseeds in a spice mill, clean coffee grinder, or dry blender. Transfer to a large bowl. Add whole-wheat flour, all-purpose flour, baking powder, cinnamon, baking soda and salt; whisk to blend. Whisk eggs and maple syrup in a medium bowl until smooth. Add buttermilk, oil, orange juice, and vanilla; whisk until blended.
3. Make a well in the dry ingredients and stir in the wet ingredients with a rubber spatula just until moistened. Fold in blueberries. Scoop the batter into the prepared muffin cups.
4. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire cooling rack.

These muffins are delicious, and they have around 200 calories, 8 g. fat, 1 g. saturated, 4 g. monounsaturated, 36 mg. cholesterol, 31 g. carbohydrates, 6 g. protein, 3 g. fiber, 184 mg. sodium, and 149 mg. potassium

Tip #1: If you don’t have buttermilk, you can make your own by adding 1 tablespoon of vinegar or lemon juice to the cup of milk (I used almond milk).

Tip #2: These are a great breakfast item. Put a bunch in the freezer, so that you can pull them out for a quick breakfast.

Fruit Salsa

2 cups finely diced fresh fruit (mangoes, peaches, nectarines, apricots, plums, oranges, grapes, melons, strawberries, blueberries, apples or pears – or a mix of fruits such as apples with grapes. Another good option is to use tomatoes or cucumbers. For the bell pepper, choose one that has a color that contrasts with the fruit – red with pineapple or yellow with watermelon). I have used cantaloupe and strawberries.

½ medium yellow, red, or green bell pepper, cut into
small dice
3 medium-sized green onions or ½ small red onion,
chopped
1 small jalapeno pepper, minced
2 to 3 T. lime juice or rice wine vinegar
2 to 3 T. chopped fresh cilantro, basil, parsely, or mint
Salt and ground black pepper to taste.

Mix all ingredients in a medium bowl, using the smaller quantity of lime juice or vinegar and fresh herbs and a sprinkling of salt and pepper. Let stand for 10 to 30 minutes. Before serving, adjust seasoning with more lime juice or vinegar, fresh herbs and/or salt.

Makes 2 heaping cups

Red Pepper Dip

2 cloves of garlic, peeled
1 (12 oz.) jar of roasted red peppers, drained
1 (8 oz.) pkg of Neufchatel cheese (light cream cheese)
1 t. ground cumin
1/2 t. black pepper
1/4 t. salt
pinch cayenne

In food processor, add garlic, then red peppers, cream cheese, cumin, salt, pepper, and cayenne, and puree. Transfer to airtight container and refrigerate up to 2 days. Serve with shrimp and fresh vegetables.

Decadent, Delicious Chocolate

Posted by admin on February 12th, 2011

Decadent, Delicious Chocolate

Did you know that Americans consume almost 12 pounds of chocolate per person per year? That’s a lot of chocolate. The Swiss, however, consume almost twice our amount — 22 pounds per person What is it that draws us to chocolate? It helps release serotonin in the brain, which produces feelings of pleasure. This pleasure may also help explain the intense chocolate cravings. Chocolate gives people a sense of lightness, comfort, and relaxation.

Is chocolate good for us? Moderation is the key, but also bio-individuality needs to be considered as well. Basically, what is good for one person to eat may not necessarily be good for another person. Some people are so addicted to chocolate that they may need to reduce or eliminate this food. For others, indulging in a small amount of high quality organic chocolate every now and then can really be an an enjoyable part of life.

For Valentine’s Day, if you want to indulge in some chocolate, try taking some fresh, organic strawberries and dipping them in some melted organic dark chocolate. This is a delicious treat. Remember, moderation is the key!

Click here for more information and recipes on chocolate.
http://www.eatingwell.com/recipes_menus/recipe_slideshows/heart_healthy_chocolate_recipes?utm_source=EWDNL

Some of My Favorite Things

Posted by admin on December 10th, 2010

My Favorite Things

1. Chalean Extreme, Turbo Fire, Insanity, and P90X DVDs from
P90X.
2. Cuties
3. Smart Water
4. Lara bars
5. Unsalted almonds and pistachios
6. Adidas Supernova running shoes
7. Bananas
8. Go Lean Crisp cereal
9. Under Armour shirt and socks
10. Organic peanut butter

Holiday Reminders, continued

Posted by admin on December 10th, 2010

7. Try to steer clear of white breads, sugary cakes, cookies, and creamy potato recipes, etc. Go for the whole wheat, multi-grain, or naturally sweetened holiday food choices. Fiber-filled choices will help you feel fuller and help you avoid the tempting treats.

8. If your holiday party is taking place after 7 p.m., eat before you go. Most foods are not properly digested and metabolized if eaten after 7 p.m. If you want to snack on something at the party to be social, go for the fruits and veggies without the calorie-filled dips.

9. Drink more water so tha your stomach will believe that it is full. You can also drink unsweetened tea or coffee, or low-calorie drinks without feeling guilty.

10. Go to the grocery store with a full stomach. This will keep you from making unhealthy choices just because you’re hungry.

11. Partcipate in some outdoor activities during the holidays: shop for gifts, walk through the park, go to the Cincinnati Zoo Festival of Lights, ice skate on Fountain Square, participate in a 5 or 10K walk or run.

12. If you’re asked to bring something to a party, make it a healthy choice. That way you know there will be at least one healthy option at the party. A veggie tray with plain Greek yogurt seasoned with Italian seasoning is a great party dish.

Remember to do your best with staying as healthy as you can around the holidays. If you’ve worked hard to be healthy, you don’t want to completely sabotage yourself around the holidays. Eating and staying healthy can become lifestyle habits if we allow them to be.

Simple, Healthy Thanksgiving Day Substitutions

Posted by admin on November 24th, 2010

Here are some simple substitutions you can make for some ingredients if you’re doing the cooking/baking:

Recipe calls for …

1 whole egg

sour cream

oil

bread crumbs

ice cream

gravy

white sugar

maple syrup

Substitution

2 egg whites

half plain yogurt and
half cottage cheese

apple sauce

rolled oats

frozen yogurt

cranberry sauce

organic sugar

honey or b. rice syrup

What to serve for Thanksgiving? Some essentials to your meal can be cranberries, pumpkin, Brussels sprouts, kale, sweet potatoes, and turkey.

Cranberries are a great item to serve because they are filled with antioxidants – even more than blueberries. By the way, antioxidants are the compounds that protect the cells from damage and may help prevent diseases like cancer. They can also protect your body from urinary tract infections.

Ways to use cranberries:

Add a handful of cranberries to your salad

Add cranberries to a pitcher of water with some lemon

Add some frozen cranberries to an apple crisp recipe.

Pumpkin is a rich source of beta-carotene. Beta carotene is broken down in the body to Vitamin A, which plays a role in vision, immune function, and bone metabolism. Don’t be fooled by pumpkin pie and the calories it has because it’s often made with cream, which makes it high in calories and saturated fat. Try replacing the cream with rice milk or milk.

Brussels sprouts are part of the cruciferous family (this includes cabbage, broccoli, and cauliflower). compounds that enhance the body’s ability to fight disease. They are also a great source of Vitamin C and have 27 percent more Vitamin C than oranges when they’re measured gram for gram. Brussels sprouts (trimmed) can be roasted at 375 degrees for about 35 to 40 minutes or until tender and slightly crispy. Toss them with canola oil, Mrs. Dash and pepper. Another idea is to add halved Brussels sprouts to a stir-fry with red peppers, carrots, and cauliflower. Or, grate raw Brussels sprouts into a coleslaw salad.

Turkey.

Choose to eat the white meat over the dark meat and you’ll cut calories. Also, make sure the skin is removed. Here is some information regarding a deep-fried turkey.
Deep-Fried Turkey

November 16, 2006

Deep frying a turkey is a Southern tradition that has gained
nationwide popularity. The deep-frying process seals the outside of
the turkey with a crisp texture while the inside stays juicy.

Many people wonder if deep frying adds fat to a turkey. If the cooking
oil stays hot enough — 350 degrees F for the entire frying process —
deep frying makes little difference.

A 3 ½-ounce portion of deep-fried turkey with the skin on contains
about 12 grams of fat, compared with 10 grams in a 3 ½-ounce
portion of roasted turkey (white or dark meat) with the skin on.
However, if the temperature of the cooking oil falls to 340 degrees F
or less, more oil seeps into the turkey meat, adding to the fat content.

To save fat and calories, enjoy turkey on Thanksgiving and
throughout the year without the skin. That way, a 3 ½ ounce portion
of roasted turkey (white or dark meat) has only 5 grams of fat. If you
do choose to indulge and eat the skin this holiday season, be aware
of the additional fat and engage in some extra physical activity to
burn some of the additional calories.

Produced by ADA’s Public Relations Team

Thanksgiving Tips – What to Eat

Posted by admin on November 11th, 2010

Do you know about how many calories are in a typical Thanksgiving Day meal? The answer may surprise you – it is over 2,000 calories. That is about the amount of calories we should be ingesting over the course of an entire day.

How many of you eat early so that you can eat some of the leftovers later? Here’s my story. When I was growing up, my mom popped out of bed very early and shoved the plump turkey in the oven. Then, we indulged in a hearty breakfast with eggs, homemade pecan cinnamon rolls slathered with butter, orange juice, milk, and coffee.

After that, the dishes were done, and the rest of Mom’s morning was spent in the kitchen slaving over the famous green bean casserole doused with the cream of mushroom soup and crispy onions on top, real mashed potatoes, homemade frozen cranberry jell-o salad, sweet potatoes, rolls, and of course, pumpkin pie with whipped cream. That’s how it worked. We stuffed ourselves early, so we could indulge in the leftovers again later.

How many of you are married, and you have to eat several Thanksgiving meals throughout the day because you are traveling to different relatives’ houses? How can you avoid that stodgy feeling when you’re expected to sample all of the family favorites?

Here are some helpful tips that I utilize:

Come to the table without an empty stomach because we tend to eat our food quicker when we are hungry. So, start your day with some whole grain cereal, oatmeal, steel cut oats, whole grain bread and peanut butter, eggs, or fruit, etc. DO NOT skip lunch. Eat a small wholesome lunch such as fruit, a small salad (dressing on the side, of course), Greek yogurt, or a small wrap with hummus, lettuce, and veggies. You can also exercise before the eating fest begins. Why not register to walk or run the Thanksgiving 10K race that begins at Paul Brown Stadium at 9 a.m.? Or, just get out for an early morning stroll before all of the noshing begins. Another option is to go for a walk after your meal. This will help with digestion too. Plus, you’ll feel good about yourself for getting out and exercising.

Remember that Thanksgiving dinner is not an excuse to see how much food you can stuff down your throat. Instead, try filling your plate with mostly vegetables or salad, some lean white turkey meat, one starch (potato, rice, etc.) or your choice. Focus on eating slowly and chewing your food completely (this takes practice). Stop and breathe. Catch up with your friends or relatives at the table. Eating slowly gives your brain a chance to register that your stomach is full (this usually takes 20 minutes). If you just shove the food in quickly, your brain does not have a chance to let you know that you are full. Plus, you do not even give yourself a chance to really savor and enjoy the lovely meal.

Watch your portion sizes. Did you know that your portion sizes should be the size of your fist? If you hold out your hand with your palm up and your fingers slightly curled toward your palm, that’s about the size of your stomach. Shocking, wouldn’t you agree? So, that’s all the food you need to eat in order to feel full. Think about that. Another trick is piling your food on a smaller plate, and remember to refrain from refilling your plate two or three times. In addition, tell yourself that it is okay to try small samples of so-called forbidden foods. Unfortunately, when you tell yourself that certain foods are totally off-limits, that makes you crave them even more. By doing telling yourself it is okay, it allows you to stay relaxed instead of feeling tense around the table. This tactic can also enable you to digest your food more easily.

Limit fat intake. Remove the skin from your turkey, and avoid the dark meat. Other high fat food items usually include mashed potatoes if they’re made with butter and milk; some casseroles are cheese-filled; the traditional green bean casserole is made with cream of mushroom soup and topped with fried crispy onions; candied yams or sweet potatoes are often filled with cream, sugar, and marshmallows. If you must sample these dishes, just take a small spoonful.

View Thanksgiving as a fantastic eating experience. It is not difficult once you know how to take it from being a mental nightmare and change it into a fantastic eating experience for yourself. Before grabbing one single piece of food, just sit and view all of the food. Take in a deep breath and exhale. Look at the colors, the shapes, and notice all of the wonderful aromas. Notice that you now have sensations of saliva forming in your mouth. Remember that this is the way your body prepares to digest the food you are about to enjoy.

Drink plenty of water. Water is the key to keeping your body hydrated, and it will also help you feel full. To enhance the taste, try adding fresh lemon, lime, cucumbers, or crushed berries. Try to limit alcoholic libations because they can leave you feeling full and dehydrated.

Take your time. Do not rush into your eating frenzy like it is your last meal. Tell yourself you are relaxed around the luscious plate of food and that you are going to enjoy each and every last bite. Try to eat slowly enough so that you really chew your food. Focus on how much you’re really enjoying the flavors. Are they what you expected?

Think before randomly piling food on your plate. What looks the absolute yummiest to you? If you could choose to eat only two side items, which ones would they be and why? How do you anticipate they would taste? On a scale of 1-10 with 1 being: absolutely awful; 5 being: ok and 10 being: orgasmically delectable, where would these two foods rate? After you have made a decision, serve yourself less than you think you would really like to eat and remind yourself that you can always get seconds.

Seconds. Believe it or not, seconds are not a requirement. First, catch up with the friends or relatives with whom you are having dinner. If you really want seconds, give yourself time to reconsider. Are you really still hungry? Stop eating when you are comfortably full. As noted earlier, allow what you have eaten to reach your stomach and register how much more food (if any) you really need. If you would really like more, but you already know you have eaten enough for your stomach, fix another dish, cover and refrigerate it for another time. Remember that food doesn’t taste as delicious when you are full.

Keep these healthy tips in mind as you enter Thanksgiving and the holiday eating season. Hopefully, you will be more satisfied when you leave the table, and you won’t be left with that stodgy gotta have a nap feeling.

Pricing

Posted by admin on October 25th, 2010

Small Group Offer

Small Group Food and Fitness Coaching leverages the power of a group to build community and support for people who share a commitment to further improving their personal food and fitness habits. In our group sessions, we will explore current habits around eating, food shopping, cooking, and exercising and how to establish new habits. Each group member will set goals and develop a personal action plan for achieving healthier eating and living.

On-site programs are available for three and six-months and include groups sessions 2x/month for 60-90 minutes as well as all program materials, samples, recipes, and handouts. Minimum of three.

Group Fee: 3-month program (6 group sessions $43 per session –$258 total)

6-month program (12 group sessions $40 per session — $480 total)

One-on-One Program

One-on-One Food and Fitness Coaching is designed for the busy person who wants personalized, confidential coaching to support their commitment to improving his/her personal food and fitness habits. We will explore current habits around eating, food shopping, cooking, and exercising and how to establish new habits. You will receive a personalized food and fitness program as well as set goals and develop your personal action plan for achieving healthier eating and living.

On-site programs are available for 3 and 6-months and include a 1:1 session 2x/month for 50-60 minutes as well as all program materials, food samples, recipes, and handouts.

Individual Fee: 3-month program (6 individual sessions $85 per session $510 total)

6-month program (12 individual sessions $80 per session $960 total)

Other Services:

Pantry Cleaning – $50
One 45-Minute to One-Hour Meeting – $50
Health Food or Grocery Store Tour – $50
Assistance With Your Workout Plan – $50
Cooking lesson – $50

Winning the Battle over the Freshman Fifteen

Posted by admin on August 18th, 2010

Freshman Fifteen? You know, it’s those extra pounds that young college students tend to gain once they venture away from their parents’ loving care that they’ve probably taken for granted over the past 18 years. They find themselves on their own for the very first time, and wow what an experience it is.

I remember being shipped (Yeah, it wasn’t my idea. I wanted to stay home and get married.) to the University of Cincinnati in the fall of 1979. At that time, I probably weighed around 100 pounds, and I was actively running every day. I probably gained 10 pounds by the time I went home for Christmas.

For exercise, I remember running the steps of our dorm with some friends. Oh, and we played flag football with a cooler full of beer on the sidelines. In the spring, however, we utilized the track and ran, but not consistently. I mostly turned into a meal skipper and only ate dinner. For lunch, I sometimes indulged at the Student Union Mc Donald’s because it was too far to traverse back to Sander Hall and grab some lunch.

So, did I learn healthy eating habits in college? Absolutely not. Meal skipping is definitely not the way to go because then the body thinks it’s starving and taps into the muscle reserve.

Here are some Fight the Freshman Fifteen Guidelines:

Eat at least three meals a day, especially breakfast. You want to jumpstart your metabolism the first thing in the morning. If you’re an athlete, you should probably be eating 5-6 small meals a day.
Drink a lot of water – keep yourself hydrated. Sometimes the body thinks its hungry, when really, it’s just thirsty.
Carry healthy snacks (almonds, fruit, fruit and nut mixes, Lara bars, carrots, peanut butter sandwich, etc.) in your backpack, so you won’t be tempted by unhealthy options on campus.
Eat the best you can 90 percent of the time, and let yourself splurge the other 10 percent.
Drink light beer, and stay away from the fru fru drinks. They’re loaded with calories – especially drinks like pina coladas, strawberry daquiris, and margaritas.
Make sure you get 7-8 hours of sleep at night. There is research that indicates a link between lack of sleep and obesity. While we’re sleeping, our bodies produce the hormone leptin. This hormone is instrumental in helping us control the amount of food we eat.
Pay attention to how your clothes fit. If they’re getting tight, lay off the junk food or fast food, and listen to your body. Is the food you’re putting in it, helping you to feel and look your best, or are you always feeling sluggish? Think about it.
Get some exercise every day. Whenever you can walk anywhere safely, do it. Get an exercise buddy and plan a schedule to go to the gym. When you make it part of your schedule, then you’re more likely to do it.
Stop eating when you’re full. No one likes that stuffed feeling. Plus, it takes your brain 20 minutes to know that it’s full before it can signal to the stomach. So, eat slowly, and chew your food completely.
Eat only when you’re hungry – not because you’re bored, or you have the midnight munchies.

If you follow at least some of these guidelines, you may be able to avoid adding the freshman fifteen to your frame. Most importantly, take care of yourself and your body, and eat the best that you can. You can still enjoy life on a healthy track. Your body will thank you for it and so will your brain because when you feed your body healthy food, your thoughts will tend to be clearer, which could result in higher grades.