Piece o' Cake! returns Sunday, March 14

There will be no Piece o' Cake! post for today, Friday, March 12 or tomorrow, Saturday, March 13. The next post will be on Sunday, March 14. Please feel free to read through past posts or to visit some of the websites I've linked to in the left panel, under "What I'm Reading" and "Useful Links."

Have a great weekend!

There will be no Piece o' Cake! post for today, Friday, March 12 or tomorrow, Saturday, March 13. The next post will be on Sunday, March 14. Please feel free to read through past posts or to visit some of the websites I've linked to in the left panel, under "What I'm Reading" and "Useful Links."

Have a great weekend!

The less obvious benefits of exercise

Related to yesterday's post, about working out with a partner or "gym buddy," this article from Monday's New York Times, entitled "To Keep Moving, Look Beyond the Physical," discusses the added, and less obvious, benefits of exercise. The article focuses primarily on exercise as an opportunity to build rewarding relationships with new or current friends, but also mentions improved sleep and reduced stress as additional benefits of physical activity. If the health benefits of exercise aren't enough to motivate you to start working out, let yourself be inspired by the chance to have a good time with a friend.

New York Times 03/08/10 "To Keep Moving, Look Beyond the Physical" by Jane E. Brody

Related to yesterday's post, about working out with a partner or "gym buddy," this article from Monday's New York Times, entitled "To Keep Moving, Look Beyond the Physical," discusses the added, and less obvious, benefits of exercise. The article focuses primarily on exercise as an opportunity to build rewarding relationships with new or current friends, but also mentions improved sleep and reduced stress as additional benefits of physical activity. If the health benefits of exercise aren't enough to motivate you to start working out, let yourself be inspired by the chance to have a good time with a friend.

New York Times 03/08/10 "To Keep Moving, Look Beyond the Physical" by Jane E. Brody

Do One Thing: Get a gym buddy

Having a "gym buddy," or workout partner, can be a great way to stick to an exercise schedule and get the most out of each workout. When someone is counting on you to show up, you're less likely to skip a workout. Also, working out with another person can challenge you to push yourself, whether by encouraging you to push harder than you might if you were working out alone, or by inspiring you to try something new. When I was working out regularly with a friend, I took a spin class for the first time because she asked me to; and I would never make it to my 8AM yoga class every Saturday morning if I didn't have my husband to drag me out of bed and come with me. Your workout partner can be a friend, co-worker, relative or significant other. Gym buddies aren't just for the gym either: walk, bike, take a dance class or play a sport with your workout partner! To read more about the benefits of working out with a partner, check out this article from Gold's Gym.


Image: Shape.com - 10 Tricks to Get Motivated to Hit the Gym

Having a "gym buddy," or workout partner, can be a great way to stick to an exercise schedule and get the most out of each workout. When someone is counting on you to show up, you're less likely to skip a workout. Also, working out with another person can challenge you to push yourself, whether by encouraging you to push harder than you might if you were working out alone, or by inspiring you to try something new. When I was working out regularly with a friend, I took a spin class for the first time because she asked me to; and I would never make it to my 8AM yoga class every Saturday morning if I didn't have my husband to drag me out of bed and come with me. Your workout partner can be a friend, co-worker, relative or significant other. Gym buddies aren't just for the gym either: walk, bike, take a dance class or play a sport with your workout partner! To read more about the benefits of working out with a partner, check out this article from Gold's Gym.


Image: Shape.com - 10 Tricks to Get Motivated to Hit the Gym

Use eating out as an opportunity to eat fish

Yesterday I posted about tips for eating out without sabotaging a healthy diet and promised to return today with my own favorite tip for eating out. I love using a dinner (or lunch) out as a chance to eat seafood. The American Heart Association and American Diabetes Association recommend eating at least two servings of fish per week, but most Americans do not meet these recommendations. Many people do not like to prepare fish at home, for various reasons. Choosing fish or shellfish when eating out is a great way to include fish in the diet.

Fish and shellfish are an important part of a healthy diet because they are the primary source of omega-3 polyunsaturated fatty acids, which may lower the risk of heart disease, but are not produced by the body. Fish and shellfish also tend to be low in saturated fat and high in high-quality protein. Fatty, cold-water fish tend to be highest in omega-3 so try to include salmon, rainbow trout, sardines and anchovies in your diet. Albacore tuna is also high in omega-3 fatty acids, but can also be high in mercury, so consumption should be limited to 6 ounces per week (or one average meal). For additional information, from the American Dietetic Association, on mercury levels in fish, click here, and for tips on fish consumption during pregnancy, click here.


Image credit: FreeDigitalPhotos.net / mrsiraphol

Yesterday I posted about tips for eating out without sabotaging a healthy diet and promised to return today with my own favorite tip for eating out. I love using a dinner (or lunch) out as a chance to eat seafood. The American Heart Association and American Diabetes Association recommend eating at least two servings of fish per week, but most Americans do not meet these recommendations. Many people do not like to prepare fish at home, for various reasons. Choosing fish or shellfish when eating out is a great way to include fish in the diet.

Fish and shellfish are an important part of a healthy diet because they are the primary source of omega-3 polyunsaturated fatty acids, which may lower the risk of heart disease, but are not produced by the body. Fish and shellfish also tend to be low in saturated fat and high in high-quality protein. Fatty, cold-water fish tend to be highest in omega-3 so try to include salmon, rainbow trout, sardines and anchovies in your diet. Albacore tuna is also high in omega-3 fatty acids, but can also be high in mercury, so consumption should be limited to 6 ounces per week (or one average meal). For additional information, from the American Dietetic Association, on mercury levels in fish, click here, and for tips on fish consumption during pregnancy, click here.


Image credit: FreeDigitalPhotos.net / mrsiraphol

Eat out without sabotaging your healthy diet

This page, on the website of the American Dietetic Association, provides "smart-eating strategies" for eating out. Some of the tips include: add a healthy side dish to your meal; eat a smaller portion and bring leftovers home for another meal; eat slowly; and, for kids' meals, choose milk for a beverage and fruit for dessert.

Tomorrow I'll continue this topic with my own favorite tip for eating out!

This page, on the website of the American Dietetic Association, provides "smart-eating strategies" for eating out. Some of the tips include: add a healthy side dish to your meal; eat a smaller portion and bring leftovers home for another meal; eat slowly; and, for kids' meals, choose milk for a beverage and fruit for dessert.

Tomorrow I'll continue this topic with my own favorite tip for eating out!

Berry Simple Breakfast Smoothie

Don't skip breakfast. For a quick, healthy start to your morning try an easy-to-prepare fruit and yogurt smoothie, like this one from Food Network and EatingWell.com, which provides 2 fruit servings and 4 grams of fiber. Tip: It's just as delicious without the sugar!

"Wake-Up Smoothie" - FoodNetwork.com

Don't skip breakfast. For a quick, healthy start to your morning try an easy-to-prepare fruit and yogurt smoothie, like this one from Food Network and EatingWell.com, which provides 2 fruit servings and 4 grams of fiber. Tip: It's just as delicious without the sugar!

"Wake-Up Smoothie" - FoodNetwork.com

Trying to cut back on soda?

For most people trying to give up soda, it’s the carbonation they miss the most. Whether you are trying to cut back a little, a lot or give up soda completely, here are some substitutes you can try:

• Pellegrino or Perrier sparkling water
• Poland Spring plain or flavored sparkling water – Mandarin Orange; Lime; Raspberry-Lime; Lemon
• Seltzer mixed with 100% fruit juice, like cranberry juice, or flavor syrup like…
• Torani sugar-free flavor syrups for home use; Torani has a number of different flavors that you can use to make Italian sodas or any number of recipes available on their site

Need to take baby steps? Try GuS Grown-Up Sodas. The GuS website explains that GuS sodas are “100% natural, pasteurized and kosher, with no caffeine. And they're lightly sweetened with natural cane sugar, with only 90 - 98 calories in each 12oz. bottle.”

For most people trying to give up soda, it’s the carbonation they miss the most. Whether you are trying to cut back a little, a lot or give up soda completely, here are some substitutes you can try:

• Pellegrino or Perrier sparkling water
• Poland Spring plain or flavored sparkling water – Mandarin Orange; Lime; Raspberry-Lime; Lemon
• Seltzer mixed with 100% fruit juice, like cranberry juice, or flavor syrup like…
• Torani sugar-free flavor syrups for home use; Torani has a number of different flavors that you can use to make Italian sodas or any number of recipes available on their site

Need to take baby steps? Try GuS Grown-Up Sodas. The GuS website explains that GuS sodas are “100% natural, pasteurized and kosher, with no caffeine. And they're lightly sweetened with natural cane sugar, with only 90 - 98 calories in each 12oz. bottle.”