We Cooked Together Again…try this!

We Cooked Together Again…try this!

Inspired by Mike on Top Chef in the season finale, we cooked together again last night and made the most delicious halibut with fennel.

We could live on it! Even as veggie lovers, it was so good that we feel like we could eat just this day in and day out and live on just protein! 🙂

Realistically, not having any veggies in our days wouldn’t be the best for our health or our waistlines…

Our delicious dinner last night: Recipe from FoodNetwork.com, courtesy of Rachael Ray

Grilled Halibut with Fennel, Red Onions and Oregano
Cook Time: 15 min
Level: Easy
Yield: 4 servings

Ingredients

  • 4 (6-ounce) halibut filets
  • Extra-virgin olive oil, 2 tablespoons plus some for drizzling
  • Salt and pepper
  • Crusty bread, cut into thick slices
  • 1 orange
  • 1 bulb fennel, quartered, core removed, thinly sliced
  • 1 red onion, thinly sliced
  • 2 tablespoons red wine vinegar, a couple of splashes
  • Handful flat-leaf parsley, chopped
  • 1 tablespoon chopped fresh oregano leaves, 2 sprigs

Directions

  1. Heat a grill pan or outdoor grill over high heat.
  2. Drizzle extra-virgin olive oil over the fish and season with salt and pepper. Grill 4 minutes on each side until fish is firm but not tough and cooked through. Grill bread alongside or char under broiler then dress with extra-virgin olive oil, salt and pepper as well.
  3. Preheat a skillet over medium-high heat.
  4. While fish cooks, peel the orange as you would a melon: cut off ends, stand it upright and cut off skin and pith in thin strips from top to bottom. Cut orange across into thin slices.
  5. To preheated skillet add extra-virgin olive oil, 2 turns of the pan, the fennel and onions, season with salt and pepper and cook 3 to 5 minutes until seared and beginning to soften. Add vinegar to the pan and give it a shake. Remove from heat and toss in the oranges, the parsley and oregano. Adjust seasoning and serve salad on dinner plates topped with fish, and seasoned bread alongside

Enjoy!

Let us know if you make this how it turns out! What’s your favorite way to prepare halibut?

How Many Calories Do You Burn During Your Workout?

Just get moving! Do any form of cardio activity.

And check these out! — below is a list of exercises and how many calories you’ll burn when you do them.  Just remember that these values are for calories burned in one hour so you may have to adjust accordingly!

What’s your favorite way to burn a few extra calories? Which exercise do you do and how much do you burn?

Chart adapted from http://www.nutristrategy.com/activitylist3.htm

Exercise & Calories Burned per Hour
130 lbs
155 lbs
180 lbs
205 lbs
Running, 5 mph (12 minute mile)
472
563
654
745
Running, 5.2 mph (11.5 minute mile)
531
633
735
838
Running, 6 mph (10 min mile)
590
704
817
931
Running, 6.7 mph (9 min mile)
649
774
899
1024
Running, 7 mph (8.5 min mile)
679
809
940
1070
Running, 7.5mph (8 min mile)
738
880
1022
1163
Running, 8 mph (7.5 min mile)
797
950
1103
1256
Running, 8.6 mph (7 min mile)
826
985
1144
1303
Running, 9 mph (6.5 min mile)
885
1056
1226
1396
Running, 10 mph (6 min mile)
944
1126
1308
1489
Running, 10.9 mph (5.5 min mile)
1062
1267
1471
1675
Running, cross country
531
633
735
838
Running, general
472
563
654
745
Running, on a track, team practice
590
704
817
931
Running, stairs, up
885
1056
1226
1396
Running, training, pushing wheelchair
472
563
654
745
Sailing, competition
295
352
409
465
Sailing, yachting, ocean sailing
177
211
245
279
Shoveling snow by hand
354
422
490
558
Shoveling, digging ditches
502
598
695
791
Shuffleboard, lawn bowling
177
211
245
279
Sit, playing with animals, light
148
176
204
233
Sitting, light office work
89
106
123
140
Skateboarding
295
352
409
465
Ski machine
413
493
572
651
Ski mobiling
413
493
572
651
Skiing, water skiing
354
422
490
558
Skin diving, fast
944
1126
1308
1489
Skin diving, moderate
738
880
1022
1163
Skin diving, scuba diving
413
493
572
651
Skindiving or scuba diving
708
844
981
1117
Sky diving
177
211
245
279
Sledding, tobagganing, luge
413
493
572
651
Snorkeling
295
352
409
465
Snow shoeing
472
563
654
745
Snow skiing, downhill skiing, light
295
352
409
465
Snowmobiling
207
246
286
326
Soccer, competitive
590
704
817
931
Soccer, playing
413
493
572
651
Softball or baseball
295
352
409
465
Softball, officiating
236
281
327
372
Softball, pitching
354
422
490
558
Speed skating, ice, competitive
885
1056
1226
1396
Squash
708
844
981
1117
Stair machine
531
633
735
838
Standing, bartending, store clerk
136
162
188
214
Standing, playing with children, light
165
197
229
261
Stationary cycling, light
325
387
449
512
Stationary cycling, moderate
413
493
572
651
Stationary cycling, very light
177
211
245
279
Stationary cycling, very vigorous
738
880
1022
1163
Stationary cycling, vigorous
620
739
858
977
Steel mill, working in general
472
563
654
745
Stretching, hatha yoga
236
281
327
372
Surfing, body surfing or board surfing
177
211
245
279
Swimming backstroke
413
493
572
651
Swimming breaststroke
590
704
817
931
Swimming butterfly
649
774
899
1024
Swimming laps, freestyle, fast
590
704
817
931
Swimming laps, freestyle, slow
413
493
572
651
Swimming leisurely, not laps
354
422
490
558
Swimming sidestroke
472
563
654
745
Swimming synchronized
472
563
654
745
Swimming, treading water, fast
590
704
817
931
Swimming, treading water, moderate
236
281
327
372
Table tennis, ping pong
236
281
327
372
Tae kwan do, martial arts
590
704
817
931
Tai chi
236
281
327
372
Tailoring, general
148
176
204
233
Taking out trash
177
211
245
279
Teach exercise class (& participate)
384
457
531
605
Teach physical education class
236
281
327
372
Tennis playing
413
493
572
651
Tennis, doubles
354
422
490
558
Tennis, singles
472
563
654
745
Track and field (high jump, pole vault)
354
422
490
558
Track and field (hurdles)
590
704
817
931
Track and field (shot, discus)
236
281
327
372
Trampoline
207
246
286
326
Truck driving, loading,unloading truck
384
457
531
605
Typing, computer data entry
89
106
123
140
Unicycling
295
352
409
465
Using crutches
295
352
409
465
Volleyball playing
177
211
245
279
Volleyball, beach
472
563
654
745
Volleyball, competitive
472
563
654
745
Walk / run, playing, moderate
236
281
327
372
Walk / run, playing, vigorous
295
352
409
465
Walking 2.0 mph, slow
148
176
204
233
Walking 2.5 mph
177
211
245
279
Walking 3.0 mph, moderate
195
232
270
307
Walking 3.5 mph, brisk pace
224
267
311
354
Walking 3.5 mph, uphill
354
422
490
558
Walking 4.0 mph, very brisk
295
352
409
465
Walking 4.5 mph
372
443
515
586
Walking 5.0 mph
472
563
654
745
Walking downstairs
177
211
245
279
Walking the dog
177
211
245
279
Walking, pushing a wheelchair
236
281
327
372
Walking, snow blower
207
246
286
326
Walking, under 2.0 mph, very slow
118
141
163
186
Wallyball
413
493
572
651
Water aerobics
236
281
327
372
Water aerobics, water calisthenics
236
281
327
372
Water jogging
472
563
654
745
Water polo
590
704
817
931
Water volleyball
177
211
245
279
Watering lawn or garden
89
106
123
140
Weeding, cultivating garden
266
317
368
419
Weight lifting, body building, vigorous
354
422
490
558
Weight lifting, light workout
177
211
245
279
Whitewater rafting, kayaking,canoeing
295
352
409
465
Windsurfing, sailing
177
211
245
279
Wrestling
354
422
490
558

Table

Exercise & Calories Burned per Hour
130 lbs
155 lbs
180 lbs
205 lbs
Running, 5 mph (12 minute mile)
472
563
654
745
Running, 5.2 mph (11.5 minute mile)
531
633
735
838
Running, 6 mph (10 min mile)
590
704
817
931
Running, 6.7 mph (9 min mile)
649
774
899
1024
Running, 7 mph (8.5 min mile)
679
809
940
1070
Running, 7.5mph (8 min mile)
738
880
1022
1163
Running, 8 mph (7.5 min mile)
797
950
1103
1256
Running, 8.6 mph (7 min mile)
826
985
1144
1303
Running, 9 mph (6.5 min mile)
885
1056
1226
1396
Running, 10 mph (6 min mile)
944
1126
1308
1489
Running, 10.9 mph (5.5 min mile)
1062
1267
1471
1675
Running, cross country
531
633
735
838
Running, general
472
563
654
745
Running, on a track, team practice
590
704
817
931
Running, stairs, up
885
1056
1226
1396
Running, training, pushing wheelchair
472
563
654
745
Sailing, competition
295
352
409
465
Sailing, yachting, ocean sailing
177
211
245
279
Shoveling snow by hand
354
422
490
558
Shoveling, digging ditches
502
598
695
791
Shuffleboard, lawn bowling
177
211
245
279
Sit, playing with animals, light
148
176
204
233
Sitting, light office work
89
106
123
140
Skateboarding
295
352
409
465
Ski machine
413
493
572
651
Ski mobiling
413
493
572
651
Skiing, water skiing
354
422
490
558
Skin diving, fast
944
1126
1308
1489
Skin diving, moderate
738
880
1022
1163
Skin diving, scuba diving
413
493
572
651
Skindiving or scuba diving
708
844
981
1117
Sky diving
177
211
245
279
Sledding, tobagganing, luge
413
493
572
651
Snorkeling
295
352
409
465
Snow shoeing
472
563
654
745
Snow skiing, downhill skiing, light
295
352
409
465
Snowmobiling
207
246
286
326
Soccer, competitive
590
704
817
931
Soccer, playing
413
493
572
651
Softball or baseball
295
352
409
465
Softball, officiating
236
281
327
372
Softball, pitching
354
422
490
558
Speed skating, ice, competitive
885
1056
1226
1396
Squash
708
844
981
1117
Stair machine
531
633
735
838
Standing, bartending, store clerk
136
162
188
214
Standing, playing with children, light
165
197
229
261
Stationary cycling, light
325
387
449
512
Stationary cycling, moderate
413
493
572
651
Stationary cycling, very light
177
211
245
279
Stationary cycling, very vigorous
738
880
1022
1163
Stationary cycling, vigorous
620
739
858
977
Steel mill, working in general
472
563
654
745
Stretching, hatha yoga
236
281
327
372
Surfing, body surfing or board surfing
177
211
245
279
Swimming backstroke
413
493
572
651
Swimming breaststroke
590
704
817
931
Swimming butterfly
649
774
899
1024
Swimming laps, freestyle, fast
590
704
817
931
Swimming laps, freestyle, slow
413
493
572
651
Swimming leisurely, not laps
354
422
490
558
Swimming sidestroke
472
563
654
745
Swimming synchronized
472
563
654
745
Swimming, treading water, fast
590
704
817
931
Swimming, treading water, moderate
236
281
327
372
Table tennis, ping pong
236
281
327
372
Tae kwan do, martial arts
590
704
817
931
Tai chi
236
281
327
372
Tailoring, general
148
176
204
233
Taking out trash
177
211
245
279
Teach exercise class (& participate)
384
457
531
605
Teach physical education class
236
281
327
372
Tennis playing
413
493
572
651
Tennis, doubles
354
422
490
558
Tennis, singles
472
563
654
745
Track and field (high jump, pole vault)
354
422
490
558
Track and field (hurdles)
590
704
817
931
Track and field (shot, discus)
236
281
327
372
Trampoline
207
246
286
326
Truck driving, loading,unloading truck
384
457
531
605
Typing, computer data entry
89
106
123
140
Unicycling
295
352
409
465
Using crutches
295
352
409
465
Volleyball playing
177
211
245
279
Volleyball, beach
472
563
654
745
Volleyball, competitive
472
563
654
745
Walk / run, playing, moderate
236
281
327
372
Walk / run, playing, vigorous
295
352
409
465
Walking 2.0 mph, slow
148
176
204
233
Walking 2.5 mph
177
211
245
279
Walking 3.0 mph, moderate
195
232
270
307
Walking 3.5 mph, brisk pace
224
267
311
354
Walking 3.5 mph, uphill
354
422
490
558
Walking 4.0 mph, very brisk
295
352
409
465
Walking 4.5 mph
372
443
515
586
Walking 5.0 mph
472
563
654
745
Walking downstairs
177
211
245
279
Walking the dog
177
211
245
279
Walking, pushing a wheelchair
236
281
327
372
Walking, snow blower
207
246
286
326
Walking, under 2.0 mph, very slow
118
141
163
186
Wallyball
413
493
572
651
Water aerobics
236
281
327
372
Water aerobics, water calisthenics
236
281
327
372
Water jogging
472
563
654
745
Water polo
590
704
817
931
Water volleyball
177
211
245
279
Watering lawn or garden
89
106
123
140
Weeding, cultivating garden
266
317
368
419
Weight lifting, body building, vigorous
354
422
490
558
Weight lifting, light workout
177
211
245
279
Whitewater rafting, kayaking,canoeing
295
352
409
465
Windsurfing, sailing
177
211
245
279
Wrestling
354
422
490
558

Which Has More Sodium? A Serving of Chips or A Slice of Bread?

Which Has More Sodium? A Serving of Chips or A Slice of Bread?

Which has more sodium? A Serving of potato chips or a slice of bread?

Surprisingly, the chips often have less (That’s because they sprinkle the salt on the surface so it hits your tongue first.)! Not that we’re condoning downing a bag of chips, we just want to point out that bread may be higher in sodium than you think.

Choosing a low-sodium variety of bread may really benefit your health. Have you ever tried low-sodium bread? It requires a taste adjustment at first, but the good news is that not only do you adjust quickly, but also, when you are eating bread sometimes it’s just a great vehicle for delivering the delicious food you stuff it with!

Want to know our favorite low sodium bread? Ezekiel low sodium bread. What’s yours?

The Dieter’s Secret Weapon

almond-coleslawIf you think that weight loss is all about cutting foods out, you’re missing a big part of the picture. Eating more of certain foods can actually help you to lose weight!

Grandma called our secret weapon roughage, and you may know it as Mother Nature’s pipe cleaner, however, it is now being called The Dieter’s Secret Weapon.

What is the Dieter’s Secret Weapon?

FIBER!

Fiber is just about the best thing around if you are watching your weight.

Why Fiber?

Because fiber makes calories disappear. Several studies have shown that people who doubled their intake of fiber from 12 grams of fiber to 24 grams actually cut their calorie absorption by 90 calories a day! That’s a 10-pound weight-loss in a year, without even stepping on a treadmill! Note: Men 50 years of age and younger should consume at least 38 grams of fiber per day, while men older than 50 years of age should aim for at least 30 grams of fiber daily. Women 50 years of age and younger should consume at least 25 grams of fiber per day, while women older than 50 years of age should aim for at least 21 grams of fiber daily.

How does fiber prevent calories from ending up on your rear-end and on your belly?

Fiber, which is the cell wall of plants (the part you can’t digest), actually mops up molecules in your digestive tract, such as carbohydrates, fats and sugars—and their calories—and sweeps some of them out of your body when it passes through. What’s more, since you can’t digest it, fiber adds satisfying bulk to food, yet without calories! And, fiber takes longer to work its way through your digestive tract so it staves off hunger. So if you want to fill up and not out, eat foods with fiber, the more the merrier!

Which foods have fiber?

Whole grains (whole wheat bread, brown rice, oatmeal, bran, quinoa, etc.), fruits, vegetables and beans all are great ways to get your fiber. This is excellent news! You don’t have to give up pasta, just eat a little bit less and fill the space in your stomach by tossing veggies in with your pasta. And if you want to go for the best choice and get extra fiber in the process, try whole-wheat pasta with those veggies. And, no need to nix pizza, just use whole-wheat crust and load up on the veggie toppings. And of course, go for the low-fat cheese while you’re at it if you want to save calories and artery clogging fat.

Here are common foods that may contribute to your fiber intake:

  • ½ cup Kelloggs All-bran w/fiber 15 grams
  • 1 medium apple, with skin 3.7 grams
  • 1 cup kidney beans 9.0 grams
  • 1 packet oatmeal, flavored 2.6 grams
  • 1/2 cup cooked quinoa 3 grams
  • 1 cup whole wheat spaghetti 6.3 grams
  • ½ cup cooked broccoli 2.6 grams
  • 1 medium potato with skin 4.6 grams
  • 1 slice whole wheat bread 2.6 grams

Fiber’s Added Bonus

  • Lowers cholesterol- Soaks up fats and forces them through the body before they can do any damage
  • Lowers risk of heart attack
  • Lowers risk of high blood pressure
  • Lowers risk of stroke
  • Powerful weapon against Type II diabetes (slows glucose absorption)

One word of caution: If you currently don’t consume very much fiber, then add foods with fiber gradually to your diet. Adding fibrous foods too quickly can cause stomach distress, yikes!

What are your favorite ways to get fiber in your day?

For more tips and over 100 delicious recipes to get more fiber, please check out our book The Nutrition Twins’ Veggie Cure.  You’ll also get a 10-day weight loss jumpstart and detox plan.

It’s Peanut Butter & Jelly Day–Get the Energy You Had As A Kid!

If you’re a peanut butter and jelly fan and you’re all for keeping your energy level high like you did when you were a kid, today may just be your lucky day—it’s National Peanut Butter and Jelly day. If you want to have the energy to get that early morning workout in, stay alert at work and be fully charged when you pick up your kids, peanut is just as much your best friend now as it was when you were a kid. It’s packed with staying power with its high protein, fiber and healthy fats that will keep you going strong and it’s a good source of magnesium to help you to make the most of the food that you eat by turning it into energy. Here’s one of our favorite energy boosting PB&J Sandwiches…

PB&J with Banana Coins

Ingredients:

  • 1 slice whole wheat bread
  • 1 tablespoon peanut (crunchy or smooth depending on our mood)
  • 1 teaspoon blueberry jelly or your favorite fruit spread (Welch’s makes some great spreads with no preservatives, artificial flavors or colors)
  • ½ banana, sliced into coins

Directions:

Toast bread. Spread the peanut butter and jelly on the toast. Place banana coins on top of jelly and enjoy!

How do you like your Peanut butter and jelly? Are you crunchy or creamy? What flavor jelly do you like best? What time do you eat your sandwich to give you the best energy?

 

It's Peanut Butter & Jelly Day--Get the Energy You Had As A Kid!
 
PB&J with Banana Coins
Ingredients
  • 1 slice whole wheat bread
  • 1 tablespoon peanut (crunchy or smooth depending on our mood)
  • 1 teaspoon blueberry jelly or your favorite fruit spread (Welch’s makes some great spreads with no preservatives, artificial flavors or colors)
  • ½ banana, sliced into coins
Instructions
  1. Toast bread. Spread the peanut butter and jelly on the toast. Place banana coins on top of jelly and enjoy!
  2. How do you like your Peanut butter and jelly? Are you crunchy or creamy? What flavor jelly do you like best? What time do you eat your sandwich to give you the best energy?