Healthy Stocked Kitchen

Healthy Stocked Kitchen:

Grains:

©      Whole Wheat Bread – a minimum of 2 g fiber per slice (Nature’s Own) or try some of the low carb breads (they are higher in protein and fiber)

©      Whole Grain Cereals (minimum of 5 g fiber per serving)

                   Kashi Go Lean Crunch                Crunchy Corn Bran

                   Uncle Sam’s                              Grape Nuts

                   Bran Chex                                 Old Fashioned Oatmeal

                   Raisin Bran                               Quaker Squares

©      Whole Wheat Couscous, Millet or Quinoa

©      Whole Wheat Pasta

©      Brown Rice (look for quick cooking)

©      Wild Rice (look for quick cooking)

©      Bulgur (or Taboule)

©      Barley (look for quick cooking)

©      Whole Wheat Crackers (Reduced Fat Triscuits)

©      Snyder’s Tortilla Chips

©      Oat Bran or Whole Wheat Pita Bread

Protein/Meats

©      Old Fashioned Peanut Butter (Publix or Smuckers Brand)

©      Fish – any fillets, fresh or frozen (but not breaded)

Canned Tuna in water or Tuna or Salmon fillets in package

White fish (tilapia, grouper, flounder tend to be lower in calories)

©      Beef

Ground Beef (7% fat)      Fillets

Tenderloin                       Sirloin

©      Chicken (without the skin)

Fresh or frozen or canned

Look for Purdue Perfect Portions (individually packed 5 oz breasts)

©      Pork

Pork Tenderloin (Hormel marinated) (watch the sodium)

Pork Chops (trimmed)

©      Canned or Frozen Beans

Black, Navy, Kidney, Lentils, Lima, Split Peas, etc

©      Turkey Pepperoni

©      Nuts – Walnuts, Almonds are heart healthy

Peanuts, Cashews, etc. are also good choices

©      Crab Meat

Fresh, frozen or canned (not imitation crab meat)

©      Shrimp, Scallops

Fresh, frozen or canned (not breaded)

Vegetables:

©      Vegetables that cook rapidly and are simple to prepare:                                (try fresh or frozen)

Broccoli                 Cauliflower

Zucchini                Yellow Squash

Green Beans          Snow Peas

©      Other Vegetables to try:

Asparagus             Bamboo Shoots      Cucumbers

Beats                    Brussel Sprouts     Eggplant

Celery                             Chard                    Escarole

Chili Peppers                   Collards                 Garlic

Artichoke              Kale                       Leekes

Mushrooms            Okra                     Onions

Parsley                  Radishes                Carrots

Red Leaf Lettuce   Spinach                 Romaine Lettuce

Rutabagas             Scallions                Turnips

Bell Peppers

Fruits:

©      Fresh Fruit, Frozen Fruit, Canned Fruit in its own juice or lite syrup

Fats/Oils:

©      Use Olive Oil or Canola Oil whenever possible

©      Instead of Butter or Margarine, use Brummel & Brown or Smart Balance (1/2 the calories & less total & saturated fat)

©      Light Mayonnaise                     

©      Light Sour Cream

©      Salad Dressing: (look for ~80 calories for 2 Tbsp)

Kraft Light Done Right             Vinaigrette Dressings

                   Ken’s Light Dressings

Dairy Products:

©      Choose Low Fat or Non Fat:

Skim Milk                        Light Yogurt (100 – 120 calories)

1% Cottage Cheese                   Light Ricotta Cheese

Cheese (2%, Part Skim Mozzarella)     Light Cheese Stick

Soy Products (soy milk, soy yogurt, soy cheese)

Bryer’s No Sugar Added Light Ice Cream

Light Frozen Yogurt

Other:

©      Nuts should be a staple in any house: peanuts, cashews, soy nuts, almonds, walnuts, etc.

©      Flaxseed (using the actual seed will provide protein, fiber and omega 3 fatty acids). Grind flaxseed in a coffee bean grinder or food processor to receive all the benefits from the flaxseed.

Frozen Foods:

©      Stir Fry

 (buy an extra bag of mixed vegetables – add half to any Stirfry)

Chef’s Choice         Gourmet Dining      Contessa Brand

©      Boca Burgers

©      Healthy Choice Meals

©      Smart Ones

©      Amy’s Organic

Sore muscles after a workout- treatment/ injury soreness

We have all been there. We are so excited to start a new exercise routine, then afterwards we immediately regret that decision. Soreness tends to start right after your workout, and can last a few days. I am going to mention a couple of the common ones.

DOMS is delayed onset muscle soreness. This generally begins right after your workout, or 24 hours later. It means you really put some umph in your exercise, or started a new routine for the first time. It can last a few days, and it's the most common. You can help prevent some of the pain by warming up properly, stretching, and cool-down. If you want to avoid being sore, then start your routine easy. You are generally sore when you push yourself past what your body is used to doing. Truth be told though, after doing your tough routine a few times, you soreness will minimize.

Long term soreness is exactly what it's called- long term. Well, an additional day or too or soreness then DOMS. This happens when you really crank up that intensity. Example: Doing 7 floors of stairs, 10 jumping jacks, 10 push-ups, 10 squats, on each platform times two-three times. Let me tell you, I was sore for an entire week!!! The best recovery- rest ( taking it easy). When you work out you tear muscle fibers, and our body needs time to repair those muscles, sometimes a little longer then a couple of days. To avoid this, start your intensity easy, like maybe doing stairs one time,(what I should have done).

Injury Type of Soreness: This pain is experienced when you move a certain muscle or it's a constant pain. Sometimes you feel this pain right away or it can be the day after. Your body typically lets you know!
See your doctor!

Ways to treat muscle soreness, muscle cramps, or some other type of muscle ache that you are positive came from your workout are the following:

Use proper form when exercising
Always warm-up
Stretch before/after
Do a proper cool-down
Massage the area if needed ( if you are working out, stop the exercise)
RICE ( rest, ice, compression, elevation)
Sleep

The worst thing you can do is sit. Moving around is the best thing you can do. I'm talking about a walking, swimming, or still doing your workout just 50% less,etc. This helps your blood circulate, recover faste, and remove some of that lactic acid.

Anytime you are starting any kind of program consult with your physician, if your are beginning a program or just getting back into it. Try lower intensity, and build from there. Don't try to be hardcore all at once. You will end up over training, get an injury, and that will be a longer recovery. I speak from experience. You are already bad-ass from just getting out there and moving!