Baked Apple Chips

Ingredients

  • 4 large Granny Smith apples

Directions

1. Preheat the oven to 250°F. Line two rimmed baking sheets with aluminum foil and spray lightly with oil (or line them with a Silpat mat, no oil required). 2. Leaving the skin on, slice the apples crosswise into thin layers, about ¼-inch thick. Remove the seeds. 3. Divide the slices evenly between the baking sheets and bake for 60 minutes. Flip the apples, then bake for 30 minutes more, or until the slices are light brown and crispy. Thicker slices will be a little more chewy. For extra-crispy chips, leave the apples in the oven 15 minutes more. Timing will depend on the moisture content in your apples. 4. Let the chips cool completely, then store in your pantry in an airtight container for up to 1 week.

Notes

These crunchy baked apple chips make a great lunchbox snack, especially when combine with some nut butter. They take a while to bake, but they are worth it. Keep a big batch of these chips in a glass jar in your pantry to make it easy for you and your kids to grab when hunger strikes!

Nutrition Information

Per Serving based on 4 servings
Calories 82
Protein 0.62 g
Fat 0.27 g
Total Carbs 19.29 g
Fiber 3.97 g
Sugar 13.59 g
Recipe from The 52 New Foods Challenge

Workout Wednesday: Flexibility is Also a Component of Physical Fitness

Let’s face it, no one really likes to spend time stretching. There’s nothing glamorous to it and it can be kind of boring too. And if you’re trying to lose weight it doesn’t really contribute to that goal.

But in our computer driven society most of us are hunched over a desk all day. Maybe you’re spending eight hours a day in high heels or bending down to pick up kids, carrying groceries, and other daily activities. A sore back, stiff neck and tight joints are often the result of tight inflexible muscles.

When you stretch you allow your body to be as it should. It improves posture, balance, reduces tension and soreness, and prevents injuries.

Allow me get a little technical with you.

When you overuse muscles, microscopic tears occur in the muscle tissue that trigger an inflammatory reaction, which leads to stiffness or soreness that you feel a day or two later. When you work the muscle the same way repeatedly, chemicals called metabolites accumulate in the muscle tissue. These chemicals build up and trigger pain receptors that are responsible for the pain you sometimes feel after exercise or physical activity. Stretching helps remove the metabolites and bring fresh blood to the tissues, preventing or easing soreness. In addition, stretching lengthens muscles improving posture and balance while alleviating discomfort after physical activity.

quadriceps strech streching elderly

So how should you stretch?

You want to hold a stretch for a minimum of 10 seconds, but up to 30 seconds is ideal. Stay away from ballistic stretching where one bounces while stretching as it can cause muscle strain. Stretch all the major muscles of the body up to two times per day. Shoot for three times a week. Stretch each muscle to feel a mild discomfort, but no pain.

A good tip is to sit on the floor when you watch TV. You can’t stretch your muscles sitting in the couch and this way you’ll get yourself to stretch while you watch TV. The good news about static stretching is you’ll notice a significant difference in as little as 2 weeks. It happens a lot quicker than maybe your weight loss or fitness goal.

By Tim Chudy from Fitness Together studio

Watch this video with stretches you can do at work.

Download this free stretching guide, and get some ideas on how to include stretching in you workout routine. 

 

Disclaimer: This information provided in this content is not intended to be professional training advice. The information provided is for educational purposes only. Always consult your physician or healthcare professional before beginning any exercise regimen. All exercises you perform are at your own responsibility and your own risk. Heart of America Bariatrics is not liable or responsible for any injuries incurred during or after performing any exercises included in this content.

8 Quick & Easy Energy Boosters to Avoid Boredom Eating

  • Stretch your chest. Stand in the middle of a doorway and place your palms flat against the wall on either side of the door frame. Make sure your back is straight. Lean forward through the doorway without moving your hands. You stretching-senior-fun-sshould feel a stretch across your chest. Move your hands higher or lower to stretch different areas of your chest.
  • Stretch your arms. Stand facing a solid wall. Place your right hand flat against the wall, and lift your left leg slightly so that most of your weight is in your standing leg and some weight is supported by the wall through your arm. Tighten your abdominals and keep your back straight. Lightly touch the fingers of your left hand to the arm pit of your right arm, then reach out and up until your left arm is reaching straight overhead, fingers pointing toward the ceiling. Keep your right shoulder blade down. Hold for 5 seconds and repeat 10 to 15 times. Switch sides.

 

  • Breathe faster. This will get your oxygen pumping.
  • Change your scenery. Your senses can get accustomed to your surroundings, and simply changing environments can perk them up.
  • Enliven your legs. Lie on your back and raise one leg and then the other till they are both in the air. Now shake them for a minute or two.breathing
  • Mindfully drink green tea. A cup of green tea has properties that are proven to boost alertness (Chacko et al. 2010; Yoto et al. 2014).
  • Stand instead of sit. Sitting is the new smoking—long-term sitting can sabotage your health. Step away from your desk whenever you can, since sitting still for too long can drag you down. Standing up can help counteract the effects of inertia. You can alternate sitting and standing for a minute at a time to get your blood flowing.
  • Self Massage. Begin by sitting upright in a chair. Then, roll your foot over one of the following: A frozen water bottle, a broom handle, or a tennis ball. Or buy a foot roller/massager from a natural health store.

Neck Pain - Causes and Informations caring

 

Source: 50 More Ways to Soothe Yourself Without Food by Dr. Susan Albers

Workout Wednesday: St. Louis Sporting Events Fall 2015

Summer Yoga Series (Dates Vary)mid adult woman exercising in a park
DATE: Saturday, August 8, 2015 until Saturday, October 3, 2015
Location: Ballpark Village Saint Louis
Taught by local instructors this one-hour, free session is on the outdoor Busch II Infield select Wednesdays and Saturdays April – October! Each class will also feature a yoga tank giveaway, compliments of lululemon.
Schedule
Sat. August 8th @ 10AM
Wed. August 26th @ 6PM
Sat. September 12th @ 10AM
Wed. September 16th @ 6PM
Wed. September 30th @ 6PM
Sat. October 3rd @ 10AM – Grand Finale!
Smile Run 5K/10K – Suicide Prevention Run – St Louis
DATE: September 3-30, 2015
LOCATION: Moon Joggers – Online Running Community • St Louis, MO
Running [5K, 10K], Walking
 http://www.moonjoggers.com/smile-run-2015-suicide-prevention-run/
23rd Annual Staenberg Group Gateway Cup
DATE: Friday, September 4, 2015 until Monday, September 7, 2015
LOCATION: Lafayette Square neighborhood, St. Louis Hills neighborhood, The Hill neighborhood and Benton Park
 
Four days of racing in four unique St. Louis neighborhoods over Labor Day weekend. Pro-am cyclists compete for cash and prizes and others compete for medals. The first race is the Tour de Lafayette on Friday, September 4 under the lights on a flat, wide-open 0.9-mile course with four 90-degree turns. The second leg is the Tour de Francis Park on Saturday, September 5. The third stop is the Giro Della Montagna on Sunday, September 6. The fourth and final leg is the Benton Park Classic and it gets under way Monday, September 7. There will also be two recreational rides for people of all ages and riding abilities, a 5K run, and races each day for kids. http://gatewaycup.com
Support Our Girls 5K & 10K – St Louis
DATE: October 1-30, 2015
LOCATION: Moon Joggers – Online Running Community • St Louis, MO
Running [5K, 10K], Walking
http://www.moonjoggers.com/support-our-girls-5k-10k-breast-cancer-awareness-virtual-run/
The Battlegrounds Mud Run
DATE: Saturday, October 3, 2015
LOCATION: The Battlegrounds
 
The Battlegrounds, St. Louis’ largest permanent mud run obstacle course, will hold its seventh bi-annual race on Sat., Oct. 3 beginning at 8 a.m.  Runners can select to destroy either a 5k or five-mile mud run where they will experience the demands of more than 30 military-themed obstacles for those who want to test their physical and mental abilities.  The Battlegrounds is located at 11008 Schreckengast Rd. in Wright City, Mo. next to Cedar Lake Cellars winery and event venue. All participants must be 18 or older. For more information, call (314) 569-3005 ext.114 or visit the website at www.thebattlegrounds.com.
Rock ‘n’ Roll St. Louis 5K
DATE: October 17, 2015 8:00 AM – 12:00 AM
http://www.runrocknroll.com/st-louis/schedule/rock-n-roll-st-louis-5k/
Rock ‘n’ Roll St. Louis 1/2 Marathon
DATE: October 18, 2015 7:00 AM – 12:00 AM
http://www.runrocknroll.com/st-louis/schedule/rock-n-roll-st-louis-12-marathon/
Haunted House Virtual 5K- 152
DATE: October 17, 2015
LOCATION: US Road Running, Virtual Races, October 2015 • St Louis, MO
Running [5K], Walking
http://usroadrunning.com/
Ugly Sweater 5K & 10K – St Louis
Date: December 5-31, 2015
LOCATION: Virtual Run Events • St Louis, MO
Running [5K, 10K], Walking
 http://www.moonjoggers.com/ugly-sweater-5k-10k/
Thanksgiving Virtual 5K / 10K / Half Marathon – 152
DATE: November 28, 2015
LOCATION: US Road Running – November 2015 – Virtual Races • St. Louis, MO
Ugly Sweater 5K & 10K – St Louis
Date: December 5-31, 2015
LOCATION: Virtual Run Events • St Louis, MO
Running [5K, 10K], Walking

 http://www.moonjoggers.com/ugly-sweater-5k-10k/

Thanksgiving Virtual 5K / 10K / Half Marathon – 152
DATE: November 28, 2015
LOCATION: US Road Running – November 2015 – Virtual Races • St. Louis, MO
Running [5K, 10K, Half marathon], Walking

http://usroadrunning.com/

The N’s of Eating: The Nourishing vs. Nagging Inner Voice

So is 10 in the morning or 3 in the afternoon, and you suddenly begin thinking about getting a snack. But first you start going through some thoughts in your mind. These thoughts either pushes you toward snacking or puts on the brakes. Sometimes that inner voice is perfectly rationale and helpful and other times it is critical and accusatory.

Today as you reach for a snack, ask yourself if YOUR INNER voice is nurturing or nagging at you to eat.

Nurturing Inner VOICE vs.       Nagging Inner VOICEKids_Nutrition

  • Necessary (fuel): “I need the energy” vs. Nagging (soothing): “I need chocolate to calm down!”

  • Normal (human nature): “I often have a snack when hungry” vs. Normalizing (habit): “Everyone stress eats”

  • Nice (pleasure): “A snack would hit the spot right now” vs. Nirvana (pleasure): “Chocolate would taste amazing and feel great, I’m so stressed out!”

  • Nourish (hunger): “I haven’t eaten for awhile” vs. Needy (wanting): “What the heck?”

Pause and take a moment to identify which “N” is taking over. Simply notice it and gently make a mindful decision.

Source: 50 More Ways to Soothe Yourself Without Food  by Dr. Susan Albers.

For more information about Mindful eating go to www.thecenterformindfuleating.org

 

Workout Wednesday: Physical Activity – How Much is Enough?

The Physical Activity Guidelines for Americans recommends adults to engage in two types of physical activity each week to improve overall health: aerobic and muscle-strengthening.

For Significant Health Benefits: Adults need at least

     walking program   Plus sign  Man Lifting Weights

2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week  AND muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

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Running   Plus sign  Excercise Class

1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week AND muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

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Walk VS Run  Plus sign  lower-body-resistance-band-

An equivalent combination of moderate- and vigorous-intensity aerobic activity AND muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

 

10 minutes at a time also counts

You are probably thinking that 150 minutes each week is a lot of time, but it’s not. That’s 2 hours and 30 minutes, about the same amount of time you might spend watching TV every night. To help you to get enough exercise you can spread your activity out during the week, so you don’t have to do it all at once. You can break it up into smaller chunks of time during the day. This also counts! It’s about what works best for you, as long as you’re moving at a moderate or vigorous effort for at least 10 minutes at a time. There are two types of people, those who exercise and those who find excuses. What type are you?

 

 

HOW BALANCED IS YOUR WELLNESS WHEEL?

HOW BALANCED IS YOUR WELLNESS WHEEL?

          Wellness Wheel, what is that? To answer this question first we need to define wellness. People often consider wellness as physical health and refer to someone as feeling well or not well.  It is true that maintaining physical health contributes to one’s level of well-being.  However, it is only one component of wellness. According to the World Health Organization, health or wellness is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

           The Wellness Wheel is a wellness model composed of six dimensions:  physical, intellectual, emotional, social, career, and spiritual.  All of the six dimensions are interconnected and important to a healthy and balanced lifestyle. So, let’s check how your wellness wheel is spinning.

“A wheel runs most smoothly when well balanced.”

(From R. Robertson & G. Microys, Life Balance Assessment and Action Planning Guide, 2001-2 and Lutheran Social Services of Michigan, Your Guide to the Wellness Wheel.)

Click here to download the test

 Wellness_Wheel

Wellness test

 

 

 


  
 
  

 


  

Surviving the Grocery Store

Shopping CartHave you ever gone to the grocery store with a plan to only buy healthy selections and then you end up giving into temptation to buy some high calorie snack foods?  Yes? Don’t worry, we have all been there! There are some ways to get past all the temptations at the grocery store and just get what you need. Here are some tips to get you in and out of the grocery store without purchasing items that are going to be damaging to your waistline!

First and foremost, take the time to plan your meals before going to the grocery store. Plan every meal for every day, so you don’t wonder what’s for dinner and then end up picking up fast food or make a poor choice just because you didn’t plan. Try to plan for at least several days to a week at a time. The less trips to the grocery store you can make, the less opportunities you will have to purchase high calorie temptation items. When planning your meals, remember to focus on lean proteins, fruits and vegetables as the main part of your diet. Trying new recipes is a fun way to keep yourself and your family from getting bored with the same old foods, while you may find some new, healthy family favorites. Having more healthy family favorites means you’ll want to cook at home more, saving you from the high-calorie environments of restaurants and having healthy options that everyone likes means you won’t have to resort to making high-calorie choices just to please everyone.

After planning your meals, make a complete list of what you need to buy. While it does take a little time to do this, it will save you the hassle of making trips back to the store for forgotten items. Of course, check your cabinets and refrigerator first to make sure you’re not going to buy anything that you already have. Organize that grocery list in the order which you will go through the grocery store. For instance, if you start in the produce section in the store, be sure to put your fresh produce at the beginning of the list. This will save you from having to walk past the cookie aisle or the potato chips more than you need to. The more times you walk by, the more tempted you may be to go down that aisle and pick something up!

Once your list is put together, get to the store. Try to go shopping shortly after you’ve had a meal. If you go to the grocery store hungry, you’re much more likely to make unhealthy impulse purchases. If you can, go to the store alone. Spouses and children sometimes have a way of persuading you to make purchases you hadn’t planned on. These impulse buys not only cost you more money, but they also sit in your cabinets tempting you. If you have to take your children with you, let them know that you have made a list that contains everything the family needs. Also, if they are good at the store (not begging for foods), offer to take them to the park to play on the playground or some other activity they enjoy as a reward.

A key point is to stick to your grocery list. If you stick to it, you’re less likely to need to walk through the aisles with the high calorie choices that can easily sabotage your best weight loss efforts. Do your best to shop the perimeter of the grocery store to try to avoid the inner aisles as much as possible. This is where a lot of the processed, less healthy food selections will lie. If you don’t walk past them, you won’t be as tempted by them. The perimeter of the store is typically where you will find the least processed foods and often, a lot of your healthiest choices will come from there.

Finally, when you get to the checkout lane, don’t be tempted by the candies and snacks. Those are there for people to make the last minute impulse buy. You’ve made it this far through the store sticking to your list. Don’t give in now! When you get home from grocery shopping, wash and prep your fruits and veggies so when you get hungry, you’ll be more likely to grab them than any other, less healthy selections you may have at home. Now, pat yourself on the back for being strong and getting through the grocery store without any extra items. You’re set up for a healthy week and you won’t even have to stress about what to eat every day because you’ve already planned it out.

 

Stress Management

Many people are self-proclaimed “stress eaters.”  This type of behavior can set you back on weight loss and can even lead to weight gain. Most of us have stress, but it’s how you handle this stress that makes all the difference. There are healthier ways to deal with it than overeating. Exercise is one of the best ways to manage stress (and lose weight!). Stretching can help alleviate muscle tension that often goes along with stress.  Yoga can be a great way to strengthen muscles and unwind at the same time. Breathing exercises and meditation can help to calm you down, as well. Consider getting your feelings out by journaling or talking to someone to help alleviate some of your stress. Do something you enjoy, like a hobby, crafts, playing with pets or volunteer work. Even if you don’t feel like you have the time, it is important to make time so the stress can be managed and not take over your life. Avoid stress as much as possible by managing your time, making a schedule that balances work, family and social activities, getting enough sleep and surrounding yourself with supportive friends and family members.

Back to the Basics: Take Your Vitamins!

Whether it has been four weeks, four months or four years since you had bariatric surgery, it is essential to take your chewable vitamins for life. With your portion sizes restricted, it would be nearly impossible to get all of your vitamins and minerals in just from food even if you have a well-balanced diet. If you do not take your vitamins, you can easily develop vitamin and mineral deficiencies, which can cause serious health problems. This is why a chewable multivitamin and chewable calcium supplement are essential for band patients. Patients that have had gastric bypass or a sleeve should be taking a chewable multivitamin, chewable calcium and vitamin B-12 for life. For these patients, vitamin B-12 must be taken sublingually, as a nasal spray or monthly injection because your body no longer absorbs this vitamin efficiently through your gastrointestinal tract. Menstruating females that have undergone the bypass or sleeve procedures will need a chewable iron supplement as well.  Any other supplements recommended are based on individual need.

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