About Me
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I am a certified Personal Trainer and Human Movement Specialist. I got my certification through the National Association of Sports Medicine.
AllisonsHealthandFitness
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- Name: Allison
- Birthday: 10/30/1982
- Gender: Female
- Member Since: 6/2/2008
Weblog
Tuesday, 13 January 2009
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Eating Healthy At Applebees
Healthy and Delicious Meals at Applebee's
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by Robin Vitetta-Miller, M.S.
Most of us visit family-friendly restaurants on occasion (or more often when schedules get hectic). When dining away from home, you don't have to let your healthy eating habits take a night off. Applebee's has a menu that features hearty, healthy fare courtesy of Weight Watchers. Enjoy respectable portions of chicken, fish, soup, side dishes, and even dessert without downing loads of calories and fat (not true of many other items on Applebee's menu and the menus of similar chain restaurants). Check out what SHAPE found so the next time you're at Applebee's you can enjoy a healthy meal that tastes delicious too!
- Teriyaki Steak 'N Shrimp Skewers
Enjoy the ultimate surf and turf: two skewers, one with cubes of steak and one with whole peeled shrimp. Both are brushed with sweet-and- savory teriyaki sauce then grilled to perfection. Served with seasoned rice pilaf and steamed fresh vegetables on the side.
Calories 370
Fat 7g
Fiber 7g
- Cajun Lime Tilapia
A grilled Cajun-seasoned tilapia fillet flavored with lime juice and topped with a black bean & corn salsa is served on a bed of nicely seasoned rice pilaf with steamed fresh (and enormously colorful) vegetables on the side. This is a hearty meal for only 310 calories.
Calories 310
Fat 6g
Fiber 9g
- Chocolate Raspberry Layer Cake
Room for dessert? Don't ruin your healthy dinner order. Dive into this fudge-like chocolate cake that's topped with a light cream cheese icing and sweet raspberry glaze. It's hard to believe you can have this much enjoyment for just 230 calories.
Calories 230
Fat 3g
Fiber 3g
- Onion Soup Au Gratin
Call this "a crock of heaven." The rich taste of long-simmered beef broth is crammed with sweet caramelized onions and then topped with a reduced-fat cheese. The cheese is golden, bubbly and delicious. A salad on the side would make this a complete meal.
Calories 150
Fat 8g
Fiber 1g
From Shape.com - Teriyaki Steak 'N Shrimp Skewers
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Eat Your Oatmeal
Eat Fiber to Breathe Easier
Your morning bowl of oatmeal may keep you from gasping for air during your afternoon run today—and for decades down the road. Why? It's packed with fiber, and a new study in the American Journal of Epidemiology found that people who consumed at least 27 grams of the nutrient a day had a larger lung capacity than those who took in less than 10 grams. What's more, those in the high-fiber group were 15 percent less likely to develop chronic obstructive pulmonary disease, a breathing disorder. "The fiber found in cereal and produce may reduce tissue inflammation that can damage lungs," says study author Stephanie London, M.D., Ph.D.
From Shape.com
Monday, 30 June 2008
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Knowledge For Thirst
From The Seattle Times:
Substances once deemed strictly verboten when it came to hydrating for exercise - caffeine in moderation, for one - now aren't considered quite so detrimental. And fancy carbohydrate-rich and electrolyte-rich sports drinks, once thought the height of replenishment, in many cases now are usurped by plain old water.
We've sorted through the contradictions in recommendations from organizations such as the Centers for Disease Control and Prevention, American College of Sports Medicine and USA Track and Field to come up with generally accepted guidelines that runners, cyclists, soccer players and others can follow to stay cool and hydrated during workouts this summer.
Workouts one hour or less:
- Water, not sports drinks, is sufficient to replace fluids.
- Drink 16 to 20 ounces two to three hours before a ride, run or competition.
- Drink another 12 to 16 ounces 15 minutes before exercising.
- During exercise, drink 5 ounces every 10 to 15 minutes.
Workouts longer than one hour:
- Consume sports drinks - same quantity as above - that contain 6 to 8 percent carbohydrate concentration. Make certain the drinks contain electrolytes to replace lost sodium and potassium.
- On longer workouts, take in 1 gram of sodium per hour. Add sodium to sports drinks, if needed.
- Consider chilling or freezing water or sports drinks on long runs or bike rides to avoid the fluid becoming warm.
- Drink 16 to 20 ounces of water or a sports drink just after exercise.
Wednesday, 18 June 2008
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Grilled Pizza
Okay - so I'm not sure how healthy this is, but it sounds amazing! If anyone makes it, let me know how it turned out!
Caramelized-Onion and Gorgonzola Grilled Pizza
Ingredients:
6 Tablespoons extra-virgin olive oil, divided
1 1/4 pounds onions (2 large), halved lengthwise and thinly sliced
14 to 16 ounces pizza dough, thawed if frozen
1/4 pound Gorgonzola dolce, crumbled (1 cup)
1/2 cup walnuts, toasted and coarsely chopped
1/4 cup chopped flat-leaf parsley
Instructions:
Heat 1/4 cup oil in a 12-inch heavy skillet over medium-low heat until it shimmers, then cook onions with 1/2 teaspoon salt and 1/4 teaspoon pepper, covered, stirring occasionally, until golden, 15 to 20 minutes. Transfer to a small bowl and keep warm, covered.
Prepare a grill for direct-heat cooking over low charcoal (medium heat for gas).
Stretch dough into a roughly 12-by-10 inch rectangle on a large baking sheet and brush with 1 tablespoon oil.
Bring dough, onions, cheese, nuts, parsley and remaining tablespoon oil to grill area.
Oil grill rack, then put dough, oiled side down, on grill and brush top with remaining tablespoon oil. Grill, covered, until underside is golden brown, 1 1/2 to 3 minutes.
Using tongs, return crust to baking sheet, turning crust over (grilled side up). Sprinkle evenly with onions, cheese, nuts, and parsley. Slide pizza from sheet onto grill and grill, covered, until underside is golden brown and cheese is partially melted, about 3 minutes. Transfer to a cutting board and cut into pieces.
Friday, 06 June 2008
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BOSU Ball
Hey everyone!! I just got my new BOSU ball!!
I'm way excited to start training with it. There are all kinds of options for use, including core, flexibility, balance, etc.!
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About Me
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I am a certified Personal Trainer and Human Movement Specialist. I got my certification through the National Association of Sports Medicine.
