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Do you need help cutting back on salt in your diet? Check out this video from eatright.org.

 

Don't forget that March is National Nutrition Month. What are you doing to eat healthier this March?

When you’re hungry and looking for a quick snack sometimes choosing what seems to be a healthier choice can add up in calories if you are not paying attention to portion sizes.

For example the photo below is of trail mix containing cranberries, bits of dark chocolate, almonds, walnuts and raisins. How bad can that be, right? A single serving is 1/3 cup which amounts to a heaping handful and 190 calories. Not bad, if you can stay with the single serving…most don’t. A few handfuls of this “healthy snack” can add up to 600 calories to your daily consumption.

Planning ahead and bagging single serving sizes of this snack can help. Not only does it create a visual of how many servings found in one container it also may help you satisfy your craving while avoiding over indulgence. 

Can it be Labor Day already?  Wow this summer went by fast.  This week, Chez Mike is offering us a great halibut dinner that is sure to make the summer last a little longer.

 

Olive Oil Poached Halibut with Summer Vegetable Salad & Tomato Marmalade

Pacific Coast Halibut Filet          4, 6oz portions

Extra Virgin Olive Oil                3 Cups

Whole Garlic Cloves                  5

Thyme & Rosemary Sprigs        2 Each

Eggplant, Zucchini, Yellow Squash,

Red Bell Pepper, all diced         1Each

Roma Tomatoes                        5

Red Wine Vinegar                     1 Tablespoon

Sugar                                        ¼ Cup

Juice of 2 lemons

Extra Virgin Olive Oil                ¼ Cup

Fresh Basil                                ½ Bunch

 

1) Tomato Marmalade – Deseed and dice tomatoes.  Place in small sauce pot with sugar and red wine vinegar.  Cook on low heat until mixture gets thick (about 1 hour), Let cool.  Reserve.

                       

2) Sautee vegetables on medium high heat until slightly soft.  Transfer to bowl, let cool.  Toss with basil, lemon juice, salt and pepper.

3) Heat olive oil, thyme, and rosemary on low heat to 180 degrees.  Season with salt and pepper.  Submerge fish in oil (use more if necessary).  Cook on very low heat for 8-10 minutes.  Serve on vegetable salad with tomato marmalade.

We're back with another great recipe to make your summer party fun.  This month, Chez Mike is whipping up some Grilled Peaches with "Great Hill Blue" Cheese & Balsamic Vinegar.  Enjoy the recipe and let us know how good it was!  You can also upload a photo of the dish, or your family enjoying it to our Facebook page.

 

Ripe Peaches                            4

Arugula                                    ¼ Pound

Honey                                      ¼ Cup

Olive Oil                                   2 Tablespoon

Balsamic Vinegar                       ¼ Cup

Blue Cheese of Your Choice      ¼ pound  

 

Whisk oil, honey and vinegar together.  Quarter peaches by cutting around the pit.  Coat with vinegar mixture.  Grill peaches until just charred. Top with arugula and blue cheese.

 

 

 

Have you noticed the Chain Restaurants and Food Manufacturers are feeling the nutrition pinch.  Taco Bell’s Weight loss Campaign features 7 “Fresco” menu items with less than 9 grams of fat.  Applebee’s launched a new category of menu items, all less than 550 calories and this is in addition to their Weight Watchers menu.  Starbucks had expanded its food line with the addition of a variety of Panini sandwiches of 400 calories or less and will begin promoting all of its beverages under 90 calories.  Dunkin Donuts has introduced a “DDSmart” menu that features “better-for-you choices that keep you running” and include hot and cold beverage options, muffins and breakfast sandwiches.  KFC offers 395 calories for $3.95 for 2 pieces of grilled chicken, mashed potatoes with gravy and green beans.  General Mills says it will cut the sugar in 10 of its cereal marketed to children to single digit grams of sugar per serving in response to consumer desire for less sugar. 

All of this added information seems to help us exercise restraint and curbs appetites, but is it changing the way you eat at home?  At the Capital District YMCA we have dozens of nutrition programs designed to help you eat better and live a healthier life.  You can check out these programs at www.cdymca.org.

The Capital District YMCA, in celebration of Healthy Heart Month, is giving families, children and seniors an opportunity to give a gift from the heart. On February 14, Valentine’s Day, all twelve Capital District YMCA locations will be waiving the joiner’s fee, a value of up to $100. “Is there a better time than Valentine’s Day to remember the importance of having a healthy heart,” asked David Brown, President and CEO of the Capital District YMCA.

A recent New York State Comptroller’s report indicated that obesity-related illnesses and complications cost the state $7.6 Billion each year in health care costs. And it’s estimated that more than 50% of U.S. adults don’t get enough exercise to positively impact their health. “At the YMCA, we’re focused on programs that get people moving,” said Brown. “A culture of inactivity has been created in this country. We need to get our children up and moving, and by doing so help form habits that provide the foundation for a healthy life.”

All Capital District YMCA branches will be open their normal Sunday hours for this special promotion. To find the branch closest to you, or for more information visit www.CDYMCA.org or call 518.869.3500.

As 2009 comes to end, many of us take the time to look back and reflect on the year that has been.  With New Years Day drawing closer by the minute we think it's time to kick off the new year with some resolutions.  What are you looking to do in 2010?  Lose weight, Spend more time with your family, eat better, Relax?  Whatever your goals, the Capital District YMCA can help.  Stop in today to find out how and remember on January 1st we are waiving the joiner fee at all of our branches.

So Tell us... What is your 2010 New Years Resolution?

Have fun. Enjoy traditional holiday meals and party foods with family and friends while maintaining a healthy lifestyle, too.

 

A very special thank you to Linda Crowley, Dietitian/Nutritionist, & Allison Eisele, Wellness Coordinator, of the Guilderland YMCA for supply us with these great holiday tips during the 12 Days of Wellness.

The most important thing is to be realistic and go easy on yourself. You aren't always in charge of your schedule during the holidays so you can only do your best. Remind yourself that you can get back to your routine when you're back home.

 

Only 1 wellness tip left.  Come back at 2pm to finish the 12 days of wellness.

Plan on NOT dieting after the New Year. Anticipation of food restriction sets you up for binge-type eating over the holidays (“after all, if I’m never going let myself eat this again after Jan. 1st, I might as well eat as much as possible now!”) Besides, restrictive diets don’t work in the long run. They increase your loss of lean body mass vs. fat, slow down your metabolism, increase anxiety, depression, food preoccupation, and binge eating, and make weight re-gain more likely.