Welcome to Chicago Fitness Training
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What is Considered a Healthy Weight?
A basic definition of healthy weight is one at which you're comfortable with, have no weight related issues such as high
blood pressure, diabetes, heart disease, or circulation problems; and are not at risk of developing said conditions in
the near future. However, your weight is far from being the only indication of being healthy.
Factors in Determining a Healthy Weight.
Your weight as well as your health is affected by three major factors:
Family Genetics
Nutritional Intake
Exercise
Currently more than 50% of Americans are over weight. Why is this so? Generally put, The normal strains of every
day actions, along with the normal changes of aging and decreased physical activity levels, causing a decreased
metabolic rate and a change in the distribution of body fat.
In addition, emotional states such as mental stress or depression, may also contribute to overeating and weight gain.
Also, our easy access fast food establishments, and often our misinformed notions on diets and non fat foods. Foods
often labeled as fat free may in fact have more calories and health challenging preservatives, than the foods they are
replacing. Foods labeled as low fat are usually a better choice.
Make a Life style Change.
See your doctor and consult with a Registered Dietitian before making changes in your eating habits or starting an
exercise program. Avoid multiple diet fads that are geared to short term results, often termed as yo-yo dieting. The
body becomes more reserved at releasing calories after each diet ends, meaning it becomes harder to lose weight the
next time around on any diet.
Think in the long term results of lifestyle changes and eating patterns. Stop comparing yourself to others, healthy
bodies come in all shapes and sizes. Set realistic goals focused on health, fitness, relaxation, and lifestyle. Exercise
Daily, you can slow down the natural age resulted gain in body weight, by conducting regular exercise as well as
maintaining strength and cardiovascular endurance.
Weigh yourself weekly rather than daily. Your weight can actually fluctuate 2 lbs from one day to another due to the
amount of water in the body. Over the long hull, most peoples weight stay fairly stable. Rely more on how your clothes
fit and how you feel.
RECIPE POSTED ON MAY 23, 2008
Five-Spice Turkey and Lettuce Wraps
Serves 4
Recipe Provided By: EatingWell.com
See more from EatingWell.com on Yahoo! Food
1. Ingredients
1/2 cup water
1/2 cup instant brown rice
2 teaspoons sesame oil
1 pound 93%-lean ground turkey
1 tablespoon minced fresh ginger
1 large red bell pepper, finely diced
1 (8 ounce) can water chestnuts, rinsed and chopped
1/2 cup reduced-sodium chicken broth
2 tablespoons hoisin sauce (see Note)
1 teaspoon five-spice powder (see Note)
1/2 teaspoon salt
2 heads Boston lettuce, leaves separated
1/2 cup chopped fresh herbs, such as cilantro, basil, mint and/or chives
1 large carrot, shredded
2. Cooking Directions
Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the
heat.
Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a
wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water
chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute.
To serve, spoon portions of the turkey mixture into lettuce leaves, top with herbs and carrot and roll into wraps.
Yield: 4 servings
3. Still Hungry?
Based on a popular Chinese dish, these fun wraps also make appealing appetizers for entertaining. Make it a meal:
Serve with chile-garlic sauce and rice vinegar for extra zip; toss diced mango and strawberries with lime juice for a quick
dessert.
Notes:
Tip
Hoisin sauce is a spicy, sweet sauce made from soybeans, chiles, garlic and spices. It will keep in the refrigerator for at
least a year. Often a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns, five-spice powder
was originally considered a cure-all miracle blend encompassing the five elements (sour, bitter, sweet, pungent, salty).
Look for it in the supermarket spice section.
Make Ahead Tip
Prepare the filling (through Step 2), cover and refrigerate for up to 1 day. Serve cold or reheat in the microwave.
Five-Spice Turkey and Lettuce Wraps
Serves 4
Recipe Provided By: EatingWell.com
See more from EatingWell.com on Yahoo! Food
1. Ingredients
1/2 cup water
1/2 cup instant brown rice
2 teaspoons sesame oil
1 pound 93%-lean ground turkey
1 tablespoon minced fresh ginger
1 large red bell pepper, finely diced
1 (8 ounce) can water chestnuts, rinsed and chopped
1/2 cup reduced-sodium chicken broth
2 tablespoons hoisin sauce (see Note)
1 teaspoon five-spice powder (see Note)
1/2 teaspoon salt
2 heads Boston lettuce, leaves separated
1/2 cup chopped fresh herbs, such as cilantro, basil, mint and/or chives
1 large carrot, shredded
2. Cooking Directions
Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the
heat.
Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a
wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water
chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute.
To serve, spoon portions of the turkey mixture into lettuce leaves, top with herbs and carrot and roll into wraps.
Yield: 4 servings
3. Still Hungry?
Based on a popular Chinese dish, these fun wraps also make appealing appetizers for entertaining. Make it a meal:
Serve with chile-garlic sauce and rice vinegar for extra zip; toss diced mango and strawberries with lime juice for a quick
dessert.
Notes:
Tip
Hoisin sauce is a spicy, sweet sauce made from soybeans, chiles, garlic and spices. It will keep in the refrigerator for at
least a year. Often a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns, five-spice powder
was originally considered a cure-all miracle blend encompassing the five elements (sour, bitter, sweet, pungent, salty).
Look for it in the supermarket spice section.
Make Ahead Tip
Prepare the filling (through Step 2), cover and refrigerate for up to 1 day. Serve cold or reheat in the microwave.
Nutrition Info Per Serving: Calories: 338 kcal Carbohydrates: 27 g Dietary Fiber: 4 g Fat: 14 g Protein: 26 g Sugars: 4 g |