Ranch vs. Caesar- Which to Choose?

The past few months I have become a big fan of salads. Coming from the girl who used to gag on lettuce, this is a big deal to me. I’m thrilled that I can finally stand the watery taste of lettuce, and proudly tell people in a haughty voice, “Yes, I had a salad for lunch today.” Okay, maybe I don’t take it that far, because I know that the salads I eat are anything but healthy. See, I like cheese. And croutons. And dressing. My salads look like this: a few pieces of lettuce scattered about, a cup of cheese, two cups of croutons (got to have at least two in every bite!) and then four cups of dressing – preferably ranch. So. That is not a good salad. I have realized this. I know I need to do better. I’ve tried incorporating chicken and steak into my salads. That’s pretty good. I’ve tried cutting back on the croutons. That makes me sad. I’ve even looked into getting rid of the ranch dressing and switching to caesar. That’s where I got confused. Which dressing is better for me?

I did some research online to try to understand which container I should grab for. The following facts were received from nutritiondata.self.com, a nifty site that breaks down the nutritional labels. For ranch, I was looking at reduced fat ranch dressing, and for caesar I was looking at the low calorie dressing. Both are based off a serving size of one tablespoon. Here were my findings:

 

Ranch                                                                                    Caesar

Calories- 29                                                                         Calories- 16

Total Fat- 2g                                                                       Total Fat- 1g

Cholesterol- 2 mg                                                            Cholesterol- 0

Sodium- 136 mg                                                                Sodium-162mg

Total Carbohydrate- 3g                                                  Total Carbohydrate- 3g

Sugars- 1g                                                                           Sugars- 2g

 

What did I learn? Well, ranch has more calories, but caesar has more sodium and sugar. I’m not sure how to draw a conclusive answer from comparing these dressings. I guess my decision will be to try to lessen all the bad stuff (that I love so much) on my salads. Which means less cheese, croutons, and dressing, and I’ll try to beef up on the lettuce and even hide some spinach in there.

Do you have a specific salad that you love? What are you go-to ingredients?

Nutritional information found at nutritiondata.self.com

Reebok Women’s EasyTone Reeinspire Toning Shoe

I’m not a big fan of tennis shoes, I prefer heels or wedges, flip-flops in the summer, but with all these new toning shoes coming out, I decided to give them a try. I walk all over the hospital during the day at my full-time job, so I knew I could get some use on the shoes. The pair I decided on was the Reebok Women’s EasyTone Reeinspire Toning Shoe. There are balance pods on the shoes that will make you feel off balance when you walk. It has been compared to feel like you are walking in sand. Since you are off balance, you will tone your calves, hamstrings, and gluteus- even when just standing still. With the Reeinspire line, there is also foam cushioning that will reduce the pounding your feet endure on a daily basis, even if you are just walking. I will say these shoes are extremely comfortable. I haven’t had any problems with rubbing or blisters. I don’t know if I have seen any real toning results. I have been wearing my shoes at least five days a week for the past four weeks now, and I haven’t seen or felt any real differences in my lower body. But they are good shoes, they feel good and there is a wide variety of colors and style to choose from. Reebok has made toning shoes for both walking and running, so you can choose your shoe by which lifestyle you lead, and I think that is nice. The balance pods really threw me off balance the first day I wore them, but after that I barely noticed that my shoes felt different from regular tennis shoes. But I haven’t had any problems yet with the pods wearing down or popping, which some reviews had said. Overall, I am little disappointed that I haven’t seen any results, but I will continue wearing the shoes in hopes that maybe I just need some more time.

Rating:

Update:

There has been a lawsuit filed against Reebok for “deceptive adverting” of their EasyTone and RunTone Shoes. Please access the following link to read the full article from the Federal Trade Commission. http://www.ftc.gov/opa/2011/09/reebok.shtm

Health Report: Tips on Calcium

Who doesn’t get enough calcium? I will sheepishly raise my hand. I can’t tell you how many times my doctors have told me that I need more calcium in my diet. And no, the milk in my Froot Loops does not count. I have always taken their advice with a grain of salt, but as I’m getting older and more aware of my health choices, I realize that I need to consume more calcium. In May’s edition of Better Homes and Gardens, they had a full article on the importance of calcium for women. Did you know that women under fifty need 1,000 mg a day, older women need 1,200 mg. When reading that, I didn’t know exactly what my daily consumption was, but I could bet it wasn’t anywhere close.  Reading through the article, I was pleased to see that BH&G offered five tips and tricks to hitting your mark.

1. Low-fat diary delivers more. This example was used: 8 ounces of whole-milk yogurt has about 274 mg of calcium, while an equal amount of low-fat yogurt has about 400 mg.

2. Don’t just reach for the milk. What do you think of right away when someone says you need calcium- milk. But this isn’t your only option. BH&G suggest dry roasted almonds, green leafy vegetables, canned salmon, and even sardines as alternatives.

3.  Absorption depends on D. Vitamin D regulates calcium in the small intestine, so it is important that you are getting enough of this. Skin makes vitamin D in response to sunlight, but you can also get this vital vitamin through foods such as fortified milk or even sockeye salmon- or take a supplement.

 

4. Divide big doses. I learned something new with this tip- the body can’t handle too much calcium at once. BH&G says 500 mg or so at one time is enough. Something to keep in mind.

5.  Dose and pill size aren’t synonymous. Be sure to check all labels thoroughly to know how much supplement is in each tablet. This goes for all pills and supplements.

 

I felt that I really took a lot away from this great article in Better Homes and Gardens. Not only did it reiterate the fact that calcium is much needed in the body, but the tips and advice that was given was easy to understand and better- easy to do. I’m happy to report that since reading the article, I have been drinking more milk (I’ve found I really enjoy milk with pasta dishes- who would have guessed?) started eating more yogurt, and even found out that I can tolerate spinach. Do you have tips of your own that you use to get enough calcium?

 

Research and facts retrieved from : Better Homes and Gardens, May 2011

Breast Cancer Awareness

Breast cancer is a subject that is close to me, and each year I like to do something to bring awareness to the disease, which is the most common cancer among women in the US. This year, I knew I wanted to use my blog as some sort “platform,” but I wasn’t sure the best way to go about it. So, I’m doing this post to announce some of my ideas, and if anyone has any more, please suggest them! Or if anyone wants to team up together, holler at me! I’m open to any and all suggestions.

My first thought is tied with the Chick Lit Challenge that I host. For every review that is submitted for the challenge, I will donate $1 to the Susan G. Komen organization. Second, I will have a donation button up on Chick Lit Plus from early September to the end of October, and all donations that I receive will also go directly to the Susan G. Komen organization. These are two ideas that are pretty set in stone for me.

Another idea I was thinking about was doing some sort of contest, where women can submit articles to be published on Chick Lit Plus. The subjects could range from how breast cancer has affected you, to what you do to help find the cure. One story could be chosen each week and featured on CLP, and the ones who get chosen could win a prize- maybe a book? If anyone wants to donate any sort of prizes to this, that would fantastic! Again, this is just an idea, not one I have decided on for sure, and I am hoping to get some feedback from all you lovelies that take the time to read my blog. If you have any other suggestions or comments, feel free to leave them below, or email me at Samantha@ChickLitPlus.com . Thanks everyone, hopefully this will be great and we can make it a yearly tradition!

Guest Post on Health and Diet by Amanda Kidd

Foods to burn fat before a good night’s sleep

Weight loss regimes succeed only when combined with balanced diet and regular exercise. The notion that one must skip meals, especially dinner, is a mistaken one. In fact, experts advocate a rich protein and mineral diet for all and especially for those interested in losing excess body weight. In case one goes to sleep without dinner, the system will begin to breakdown muscle tissue to make up for lost energy required for the functioning of vital body organs. To prevent this, it is important to have dinner with a generous dose of amino acids and minerals.
A protein-mineral rich diet for dinner ensures a high metabolism rate for the body and it is very important for a weight loss regime. During sleep, the human body is in a state of relaxation and the metabolism rate slows down considerably. As a result, the body stores all the excess fat consumed during dinner. Therefore, it is important to maintain a healthy balance by eating the right food in desired quantities. The body loses fat when the intake of calories is balanced by enough physical activity that burns these calories.
In case the rate of physical activity is more than the calories intake, then the metabolism rate will reduce and as a result the body will start storing fat. Again, if there is lack of regular physical activity then the system starts storing fat and concentrates on the current diet intake. Recommended food items that can form an integral part of a healthy fat-burning dinner diet include a host of vegetarian and nonvegetarian options. Non vegetarians can try low-fat meats such as turkey. Turkey meat is high in proteins and minerals such as zinc, potassium, phosphorous, and vitamins. The leg of the lamb is also a good source of proteins and can be combined with a healthy green salad for a nutritious dinner. Poultry, especially skinned chicken breast, veal and round cut beef are also considered as lean meat.
All varieties of fish, eggs and seafood are rich in minerals and proteins as long as they are not fried. Tuna and shellfish are highly recommended. Vegetarians should have everything from cottage cheese, to spinach, green beans, soya, tofu, Red and green pepper, broccoli, squash, tomatoes, black beans, chickpeas, cucumber, onions, and carrots. Whether vegetarian or nonvegetarian, any healthy weight-loss diet must include whole grain cereal, brown rice, yogurt, and milk. Fruits such as apples, cranberries, dates, oranges, plums, watermelon, and different kinds of berries should also form an integral part of our diet. A low fat diet should always be accompanied with low-fat dressings. Olive oil and low fat butter are recommended as cooking mediums. You can actually make a variety of low-fat dressings for your salads. Another healthy dinner option includes all kinds of homemade soups. A combination of green vegetables, mushrooms, and lentils make great dinner soups.
Conclusion
It is very important to have a healthy dinner for a successful weight loss regime. A good and healthy diet should also be accompanied with a strict and regular physical activity routine. A healthy dose of good carbohydrates and foods rich in minerals and proteins assist a proper body fat reduction program.

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About the author: Amanda Kidd is passionate about writing and blogging about health. She is an ardent follower of a healthy lifestyle and loves updating herself with various new findings related to diet and nutrition.

Healthier: Margarita or Daiquiri

The Dilemma

While visiting a Mexican restaurant with some friends a few weeks back, I was faced with a tough decision: margarita or daiquiri? The daiquiri’s were just slightly cheaper, but the margaritas had more flavors. So I decided to ask myself an important question: which is healthier? Since I knew I was about to consume at least a pound of chips and queso, then an enchilada, then a cheese quesadilla, I thought I should at least consider my healthy choices for a drink. Only problem- I didn’t know off the top of my head which would be better for my jeggings, and my girlfriends tittered at me when I asked them, digging into their chips and cheese with a vengeance, not worried about their expanding skinny jeans. So I needed to do some research so I could be better prepared for my next go around.

What is a margarita?

Besides delicious, it is a cocktail made with tequila, orange liqueur, and lemon and lime juice. Variations on the original margarita abound, as you can make them with fruit juice, blended fruits, even buy them frozen and just toss them in your blender. Different flavors are quite popular, and can include strawberry, mango, peach, and watermelon. Margaritas are often served with salt around the rim of the glass, and garnished with fruit.

What is a daiquiri? 

Daiquiri’s are made with rum, ice (often shaved ice), lime juice, and a sweetener. They can also be made with different flavors and variations, including the classic daiquiri and a frozen daiquiri, which is made with blended fruits. Sound familiar?

The Decision

What I gathered from my research, besides a thirst for a fruity concoction, is basically this: margarita’s are made with tequila; daiquiris with rum. So, which liqueur is the healthiest for us? I found a few facts on Sparkpeople.com, who declared the winner to be rum. The nutritional value they listed sketched out to the following: Rum: 77 calories, 8g Carbs per 1.5 ounce serving; and Tequila: 104 calories, 9g Carbs per 1.5 ounce serving. Next time you are faced with this extremely difficult decision, I hope you remember this post and shoot for the daiquiri!

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=893

 

Disturbing: Rape Kit Backlog

While reading through April’s edition of Cosmopolitan magazine, I came across an article that dealt with a very uncomfortable and heartbreaking topic- rape. But the article wasn’t discussing how uncomfortable or heartbreaking rape can be to a person, but instead what happens after the crime is committed- and it was shocking. As a victim of sexual abuse myself, I know all about rape kits and the physical evidence police need off your body once you come forward. I was young at the time, but I remember the doctor scouring my entire body and feeling like I was some sort of science project. Once the evidence was sent it, it was matched to my attacker- which was a person I knew and could identify. But not all cases are so tidy. There are many instances where woman are attacked in parking lots, while jogging, or even in the library- having no idea who their attacker is or how to identify them. So they compile a rape kit- or a Sexual Assault Forensic Evidence (SAFE) kit. Doctors can collect DNA off the victim’s body (hair, bodily fluids, etc.) and test it to see if they can find any matches. Cosmo uncovered an unsettling fact about these rape kits- that an extreme number of kits have gone untested nationwide for more than a decade. How can this be happening? Victims suffer through the abuse, then through coming forward, telling their story, and being subjected to a rape kit, all for nothing. The answer boils down to money. Cosmo reports that the testing of a rape kit can cost anywhere between $1000-$1500, so there are too many cases where the rape kits never make it out of the police station or never get tested at a forensic lab.

I find this to be devastating news. The point of a SAFE kit is to help the victim- to hopefully find the perpetrator and get justice for their crimes. And to keep these criminals off the streets, where they could attack again- rape is more of a serial crime than just a onetime occurrence. Cosmo does say that Congress had been giving funds to police departments since 2000 to try to help pay for testing, but the backlog is still accumulating. So what can we do to help? Visit endthebacklog.org to learn how you can help. This is a great website that was created by Joyful Heart Foundation. You can make a donation through the website, learn how to contact state legislators, and help spread the word. Rape kit testing needs to be a priority.

Photo Credit: Human Right Watch, backlog in Los Angeles City and County

Crunch! Yoga Body Sculpt Review

I am all about saving time, and that extends to my workouts. I knew I was needing to add another Yoga DVD to my collection, but I wanted Yoga with an oomph. I found Crunch Yoga Body Sculpt from Crunch Fitness, a brand that I have tried before and I really loved. I purchased the DVD, which promised to not only give me all the great benefits of yoga, but also tone, sculpt, and strengthen my body. Bethany Lyons, who is an AFAA and Power Yoga certified instructor, leads you through a series of yoga moves combined with sculpting moves, and it all has a very flowing feel towards it. This workout is aimed more at the beginner or intermediate levels, so I found it challenging but too much where I was frustrated. I did learn a few new moves which I enjoyed, and the ending in pigeon for a hip opener was  a nice stretch. I will say that if you are a beginner, you might become confused on your breathing. Breathing is huge in yoga, and Bethany never really explains the importance or how to do it, so that would be tough. For me, I’ve been practicing yoga for a few years now so that wasn’t a problem, but I thought that should be pointed out. I also did have trouble keeping my palms together during sun salutations, but that was never a big problem. I usually ended up just separating them anyways.  I thought the sculpting sessions for the buns and thighs were tough and I definitely felt it the next morning, which is always a positive sign! Overall, I thought it was a really great DVD if you are looking for some challenge in your yoga routine.

Rating:

The Truth Behind Trainers?

I heard something pretty disturbing on a radio morning show last week, and it has stuck in my mind since. I decided to make a post out of it, wondering if I could get some of you lovelies to respond. The topic was on personal trainers, and if your trainer flirts with you- or crosses any lines. Callers were phoning in with their stories- from harmless flirting all the way too affairs with their trainers at the gym. But one caller really got my attention. It was a male, who said the owners of the gym that he used to be a personal trainer at encouraged trainers to flirt with their clients. Take their clients out on dates. Even sleep with their clients- all simply to raise the client’s self-esteem. By boosting the self-esteem, clients are feeling better, which they will thank their gym/trainers, and therefore continue their business there and spread positive word of mouth comments. More calls came flooding in after that, with even more horror stories and more trainers calling and confirming that really does happen in gyms.

Say what??? I have never used a personal trainer, I really can’t afford one and I do just fine working out on my own, but say I did. So I would pay money each month, drive to a gym, get all sweaty and sore with a trainer, only to have him hit on me and try to sleep with not because he’s interested at all in me- but because he wants me to keep paying his wages. Anyone else find this disturbing? I reached out to my followers questioning this, and got a few responses. Some ladies said that they did go on dates with their trainers, but the moment they stopped working out with them, they never heard from said trainer again. This actually happened to a close friend of mine about three years back, she assumed her and her trainer were boyfriend/girlfriend, but as soon as she stopped paying her gym dues, the phone calls stopped coming in.

So I have to wonder- how many trainers participate in this type of disgusting activity? How many gym owners encourage their workers to act this way? And if you are seeing your personal trainer on a personal level- how do you know that you are the only girl for him? What’s to say his little black book isn’t filled with names of his other clients, and he’s just waiting to seduce them? Have you ever had to turn down your trainer who tries to get too personal with you? I would love to hear any thoughts on the subject!

Health Tidbit: Breast Cancer Genes

As genetic testing is becoming more popular, there is an increased number of individuals that need to make the decision to go through the testing process. Because genetic testing can be highly expensive and a positive test can increase stress, it is important to examine all reasons why or why not you want to be tested. If there are several members of your close family (parent, sibling, grandparent) that have a disease such as breast cancer, it can be beneficial to be tested to see if you carry a BRCA gene. The March issue of Cosmopolitan Magazine touched one an important topic when it comes to breast cancer. Cosmo uncovered a scary fact- according to a study done in the Lancet Oncology journal, “doctors are five times less likely to refer women with a paternal history of the disease to a genetic counselor than they are those who had it on their mom’s side.” Because both mother and father have a fifty percent chance of passing on the gene, it is important to tell your doctor if anyone in your family had the disease.

Source: Cosmopolitan Magazine, March 2011

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