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Are you at a plateau when it comes to losing weight? Do you workout every day and continue to be the same weight? Here are six common reasons to why you aren't losing weight:
1. You eat to fast. When you eat slow you feel when you are getting full and you eat less.
2. You skip meals, such as breakfast. Breakfast is the most important meal of the day because it gets your metabolism going.
3. You are drinking things that have lots of calories when added together. Make sure you always count everything - including what you are drinking. Those little extra calories add up fast.
4. You are over-sizing your portions. Try using smaller plates and bowls. This will help you limit your portion size.
5. You are choosing unhealthy sides to your healthy main dish.
6. Having small unhealthy snacks throughout the day and not adding them to your calorie count. If you find that you are a snackee or a mindless eater try grabbing a glass of water or a cup of tea, or chew on a sugarless piece of gum.
Try observing these six things in your life and I bet it will help!!
Have a wonderful week!
Alicia
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| Recipe of the Week |
Sausage, Mushroom & Spinach Lasagna
This cheesy lasagna is full of spicy Italian turkey sausage, whole-wheat noodles, mushrooms and spinach. A serving of this version has about one-third the fat and saturated fat, and only half the calories of the original. Use soy-based sausage for a hearty vegetarian variation.
- 8 ounces whole-wheat lasagna noodles
- 1 pound lean spicy Italian turkey sausage, casings removed, or vegetarian sausage-style soy product
- 4 cups sliced mushrooms (10 ounces)
- 1/4 cup water
- 1 pound frozen spinach, thawed
- 1 28-ounce can crushed tomatoes, preferably chunky
- 1/4 cup chopped fresh basil
- 1/4 tsp salt
- freshly ground pepper, to taste
- 1 pound part-skim ricotta cheese (2 cups)
- 8 ounces part-skin mozzarella cheese, shredded (about 2 cups), divided
- Preheat oven to 350F. Coat a 9 by 13 inch baking dish with cooking spray.
- Bring a large pot of water to a boil. Add noodles and cook until not quite tender, about 2 minutes less than the package directions. Drain; return the noodles to the pot, cover with cool water and set aside.
- Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add sausage; cook, crumbling with a wooden spoon, until browned, about 4 minutes. Add mushrooms and water; cook, stirring occasionally and crumbling the sausage more, until it is cooked through, the water has evaporated and the mushrooms are tender, 8 to 10 minutes. Squeeze spinach to remove excess water, then stir into the pan; remove from heat.
- Mix tomatoes with basil, salt and pepper in a medium bowl.
- To assemble lasagna: Spread 1/2 cup of the tomatoes in the prepared baking dish. Arrange a layer of noodles on top, trimming to fit if necessary. Evenly dollop half the ricotta over the noodles. Top with half the sausage mixture, one-third of the remaining tomatoes and one-third of the mozzarella. Continue with another layer of noodles, the remaining ricotta, the remaining sausage, half the remaining tomatoes and half the remaining mozzarella. Top with a third layer of noodles and the remaining tomatoes.
- Cover the lasagna with foil and bake until bubbling and heated through, 1 hour to 1 hours 10 minutes. Remove the foil; sprinkle the remaining mozzarella on top. Return to the oven and bake until the cheese is just melted but not browned, 8 to 10 minutes. Let rest for 10 minutes before serving.
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Magnesium
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 Magnesium
What is Magnesium? Magnesium is a mineral that is present in relatively large amounts in the body. Researchers estimate that the average person's body contains about 25 grams of magnesium, and about half of that is in the bones. Magnesium is important in more than 300 chemical reactions that keep the body working properly. People get magnesium from their diet, but sometimes magnesium supplements are needed if magnesium levels are too low. Dietary intake of magnesium may be low, particularly among women.
An easy way to remember foods that are good magnesium sources is to think fiber. Foods that are high in fiber are generally high in magnesium. Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds). Other sources include dairy products, meats, chocolate, and coffee. Water with a high mineral content, or "hard" water, is also a source of magnesium.
People take magnesium to prevent or treat magnesium deficiency. Magnesium deficiency is not uncommon in the US. It's particularly common among African Americans and the elderly. Magnesium is also used as a laxative for constipation and for preparation of the bowel for surgical or diagnostic procedures. It is also used as an antacid for acid indigestion. Some people use magnesium for diseases of the heart and blood vessels including chest pain, irregular heartbeat, high blood pressure, high levels of "bad" cholesterol called low-density lipoprotein (LDL) cholesterol, low levels of "good" cholesterol called high-density lipoprotein (HDL) cholesterol, heart valve disease (mitral valve prolapse), and heart attack.
Magnesium is also used for treating attention deficit-hyperactivity disorder (ADHD), anxiety, chronic fatigue syndrome (CFS), Lyme disease, fibromyalgia, leg cramps during pregnancy, diabetes, kidney stones, migraineheadaches, weak bones (osteoporosis), premenstrual syndrome (PMS), altitude sickness, urinary incontinence, restless leg syndrome, asthma, hayfever, multiple sclerosis, and for preventing hearing loss. Athletes sometimes use magnesium to increase energy and endurance. Some people put magnesium on their skin to treat infected skin ulcers, boils, and carbuncles; and to speed up wound healing. Magnesium is also used as a cold compress in the treatment of a severe skin infection caused by strep bacteria (erysipelas) and as a hot compress for deep-seated skin infections.
Some companies that manufacturer magnesium/calcium combination supplements promote a 2:1 or 3:1 ratio as being ideal for absorption of these elements. However, there is no credible research to support this claim. Claims that coral calcium products have ideal combinations of magnesium and calcium to cure a variety of diseases and conditions are being carefully evaluated by the US Food and Drug Administration (FDA) and US Federal Trade Commission (FTC). How does it work?Magnesium is required for the proper growth and maintenance of bones. Magnesium is also required for the proper function of nerves, muscles, and many other parts of the body. In the stomach, magnesium helps neutralize stomach acid and moves stools through the intestine. Effective for:
- Dyspepsia (heartburn or "sour stomach") as an antacid. Various magnesium compounds are used. Magnesium hydroxide seems to work the fastest.
- Preventing and treating magnesium deficiency, and certain conditions related to magnesium deficiency.
- Use as a laxative for constipation or preparation of the bowel for surgical or diagnostic procedures.
How Much Should You Take?
The daily Recommended Dietary Allowances (RDA) for elemental magnesium are: Age 1-3 years, 80 mg; 4-8 years, 130 mg; 9-13 years, 240 mg; 14-18 years, 410 mg (boys) and 360 mg (girls); 19-30 years, 400 mg (men) and 310 mg (women); 31 years and older, 420 mg (men) and 320 mg (women). For pregnant women age 14-18 years, the RDA is 400 mg; 19-30 years, 350 mg; 31-50 years, 360 mg. For lactating women age 14-18 years, the RDA is 360 mg; 19-30 years, 310 mg; 31-50 years, 320 mg. For infants less than one year of age, adequate intake (AI) levels are 30 mg from birth to 6 months and 75 mg from 7 to 12 months. The daily upper intake level (UL) for magnesium is 65 mg for children age 1-3 years, 110 mg for 4-8 years, and 350 mg for anyone over 8 years old, including pregnant and breast-feeding women.
Learn more about Magnesium here. |
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| Issue: #6-2014 | February 5th, 2014
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Healthy Tip of the Week: Fun Facts About the Winter Olympics | We are a few days from the start of the Winter Olympics in Sochi, Russia. How much do you know about the Winter Olympics? What is Sochi like despite what we have heard in the media recently? Let's find out!
Winter Olympics Trivia
The XXII (22nd) Winter Olympiad officially commences with the Opening Ceremonies in Sochi, Russia on February 7. The games will run until the Closing Ceremonies on February 23. In between, the world will watch athletes reach new heights on the snow and the ice. How much do you know about the Winter Games? Test your knowledge of Winter Olympics trivia and learn some new fun facts that will impress your friends and family. The first part is a video quiz and below that are 16 questions and answers about the Winter Olympic, one for each day of the games in Sochi.
1. We all know that the fourth place finisher does not get a medal, but he/she does not go home empty handed. What do fourth place finishers at the Olympics receive?
The first eight athletes in each event receive a diploma from the IOC. The first three finishers receive both a medal and a diploma.
2. When and where were the first Winter Olympic games held?
The Winter Olympics were first held in 1924 in Chamonix, France. The modern Summer Olympics began in Athens in 1896.
3. Approximately how many medals have been made for the Sochi Olympic games?
The IOC website says approximately 1,300 have been made and they feature the official name of the Games engraved in Russian, English and French on the rim. 4. The Olympic motto is "Citius, Altius, Fortius." What does that mean in English?
It means "Faster, Higher, Stronger." Pierre de Coubertin, considered the father of the modern Olympic games, proposed it in 1894 after hearing the words said by Dominican priest Henri Didon years earlier.
5. Which American city has hosted the Winter Olympics twice?
Lake Placid, in 1932 and 1980. The U.S. also hosted the Winter Games in 1960 in Squaw Valley and in 2002 in Salt Lake City.
6. Which country has won the most gold medals at the Winter Games since they began?
Norway leads the international pack with a total of 313 medals through the 2010 Winter Olympics. The U.S. is second with 274.
7. Which athlete has won the most Winter Olympic medals? How many?
Bjørn Dæhlie. He won 8 gold medals and 4 silver medals as a cross-country skiier for Norway, giving him the record for both the most medals won and the most gold medals won.
8. Who is the most decorated American Winter Olympian?
Short track speed skater Apolo Ohno won the most medals for the U.S. A. at the Winter Games with a total of eight: two gold, two silver, and four bronze. Bonnie Blair is the most decorated female American Winter Olympian.
9. What four indoor sports are part of the Winter Olympics?
Curling, figuring skating, speed skating (including short track speed skating), and ice hockey. 10. What was the last year that the Winter Games and Summer Games were held in the same year? Can you name those 2 cities?
1992, when the Summer Games were in Barcelona, Spain and the Winter Games were in Albertville, France. The next Winter Olympics were held in 1994 Lillehammer, Norway
11. How high are the walls of the halfpipe for the Halfpipe Snowboarding event?
22 feet. The halfpipe will also be used for Ski Halfpipe for the first time this Olympics.
12. Who was the youngest individual Olympic champion at the Winter Games?
American figure skater Tara Lipinski brought home the gold at age 15 at the 1998 games in Nagano, Japan.
13. Who was the oldest Winter Olympic medalist?
The oldest competitor to win a medal is British curler, Robin Walsh in 1924. "The oldest man to receive a Winter Olympics medal is 83-year-old Anders Haugen. The Norwegian-American actually received his ski jump bronze medal 50 years after he competed in 1924 when a scoring error was discovered in 1974."
14. How many hours of coverage does NBC plan to air of the events in Sochi on both television and online?
The NBC Media Guide says 1539+ hours of coverage across six NBCUniversal platforms - NBC, NBCSN, CNBC, MSNBC, USA Network and NBC Olympics.com, which is "more than Vancouver and Torino combined." 15. What event has been an Olympic sport for men since the start of the Winter Games and will allow women to go for the gold for the first time in Sochi?
Ski jump. However, the Nordic Combined competition, which is both ski jumping and cross-country skiing, both of which women compete in, remains a male-only event.
16. Where will the 2018 Winter Olympics be held?
PyeongChang, South Korea. It will be the first time the Winter Games are held in South Korea. The country hosted the 1988 Summer Olympics in Seoul in 1988.
9 Facts about Sochi, Russia: Learn more about the Winter Olympics host city
1. The eyes of the world are on Sochi, Russia, host city of the 2014 Winter Olympic Games. Here are some interesting facts about Sochi, the southeastern Russian city and the first-ever Russian city to host the Winter Games.
2. Greater Sochi stretches 90 miles along the Black Sea, making it very long. In fact, it's the second longest city in the world behind only Mexico City.
3. Sochi has a population of approximately 400,000.
4. Sochi is a relatively new name for the city, as it was first called that in 1896. The first Russian settlement on the site was called Fort Alexander. The name "Sochi" has two possible sources: it could be a variation of the term "sshatche" was used by the local people to mean "place by the sea" or "shacha" which locals used to mean "sell a head" because it used to be where slave markets were held.
5. Sochi is on the same latitude with Toronto, Nice and the Gobi Desert.
6. One of the first big names to put Sochi on the map was infamous Soviet leader Joseph Stalin. He built his favorite vacation home, or dacha, right in the city, according to Boston.com.
7. Sochi was known as the "All-Union health resort" of the Soviet Union and after the collapse of the Soviet Union, the city was in fact the only Black Sea resort in Russia. It is in what is known now as the "Russian Riviera."
8. Being a resort town, it's not surprising that Sochi's climate is subtropical, making it the warmest city to host an Olympic Winter Games. It's still quite warm in the winter, when temperatures are not often below 12 degrees Celsius, which is around 53 degrees Farenheit. Not a problem for the indoor events, including hockey, figure skating, curling and speed skating.
9. The northern Greater Caucasus Mountain Range is quite a bit chillier, averaging 5 degrees in the winter. The town of Krasnaya Polyana, located valley in the Caucasus Mountains, will host the events requiring snow and is 40 km and 45 minutes away from Sochi. (Anyone else think it may take a little longer to travel between locations during the Games?)
It's a 37 hour train ride between Sochi and Moscow, according to Time. The two cities are just under 1,000 miles apart.
Breathe easily - the air quality in Sochi is excellent, due in part to the fact that the city boasts nearly 500,000 acres of forests, with about 10,000 of those acres located in Sochi Centre.
Original articles:
Winter Olympic Trivia: Fun Facts about the Winter Games by Shannan Younger http://www.chicagonow.com/tween-us/2014/01/winter-olympics-trivia/
9 Facts about Sochi, Russia: Learn more about the Winter Olympic Host City by Shannan Younger
http://www.chicagonow.com/tween-us/2014/02/facts-about-sochi-russia-winter-olympics/
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Volunteer Opportunities
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Did you know that volunteering is good for the soul? It helps rid yourself of stress, makes you feel good about yourself, and allows you to meet people who you would have never met before.
- January-February: Volunteer Center of Green Bay needs volunteers to assist in delivering copies of The Volunteer Guide to area businesses and organizations. This is a listing of service opportunities available within nearly 60 local non-profit organizations. You must have your own vehicle. Some lifting required. Transportation reimbursed upon request. Contact: Michael Schwartz-Oscar at 429-9445 or email at Michael@volunteergb.org.
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