Serves 6
2 C. uncooked oats, quick or old-fashioned
¼ C. Brown Sugar
1 tsp. baking powder
½-1 Tsp. ground cinnamon (depending on your preference)
1 ½ C. non-fat milk (or water if lactose intolerant)
½ C. unsweetened applesauce **see below
2 Tbsp. Butter, melted
1 large egg, beaten
1 tsp. vanilla extract
**You can use baby food applesauce or baby food pureed prunes in place of the regular applesauce.
Optional additions:
1/3 C. raisins
1/3 C. berries or desired fruit
¼ C. chopped walnuts
¼ C. slivered almonds.
Preheat oven to 375º.
In a medium bowl mix the first four ingredients. Add the milk, applesauce,
melted butter, egg and vanilla to the dry ingredients; stir well. Pour the oat mixture into an 8x8 square pan sprayed with non-stick cooking spray. Bake at 375º for 25-30 minutes until center is firm and oatmeal is light-golden brown. Serve warm. Freeze individual portions and microwave as needed!
Calories: 167
Protein: 8.6
Carbs: 30.5
Fat: 5.8
Ratios: 17-58-25
Sunday, September 20, 2009
The “411” on workout techniques.........
If you’ve trained for any period of time, you may have heard some of the advanced workout terms and techniques used by trainers and coaches. Consider this a crash course in demystifying some of the techniques and principles in training programs!
Supersets:
This is when you do one exercise right after the other with little to no rest until after you complete both exercises. This usually consists of two antagonists (opposite) movements. (For example, bench press for chest and bent over rows for back.)
Trisets: This is a group of three exercises done one after the other with little rest in between. Trisets can be utilized to work different areas of the same muscle from different angles or it can be used to work three different muscle groups. Many trainers refer to this as a superset.
Pyramid Training: In this training, you would follow a high rep/low weight progression to heavier weights and fewer repetitions. You would start with a warm-up consisting of high reps and low weights, and then you would decrease the reps and add additional weight.
Circuit Training: This is a great way to get your cardiovascular training while performing your weight training workout. You start by doing one exercise after the other without resting. Structure the circuit so the most challenging exercises are placed early in the circuit and the least challenging are placed later in the circuit. This is great for improving general fitness!
Next month we will be addressing high-intensity training terms that are used by many athletes and bodybuilders! Stay tuned!
Supersets:
This is when you do one exercise right after the other with little to no rest until after you complete both exercises. This usually consists of two antagonists (opposite) movements. (For example, bench press for chest and bent over rows for back.)Trisets: This is a group of three exercises done one after the other with little rest in between. Trisets can be utilized to work different areas of the same muscle from different angles or it can be used to work three different muscle groups. Many trainers refer to this as a superset.
Pyramid Training: In this training, you would follow a high rep/low weight progression to heavier weights and fewer repetitions. You would start with a warm-up consisting of high reps and low weights, and then you would decrease the reps and add additional weight.
Circuit Training: This is a great way to get your cardiovascular training while performing your weight training workout. You start by doing one exercise after the other without resting. Structure the circuit so the most challenging exercises are placed early in the circuit and the least challenging are placed later in the circuit. This is great for improving general fitness!
Next month we will be addressing high-intensity training terms that are used by many athletes and bodybuilders! Stay tuned!
Whats lurking in my body care products?
When you get a chance, check out the labels on the bottles of skin care products you currently use. You might find that your personal care products contain one or more potentially dangerous carcinogenic ingredients. These chemicals may not cause cancer by themselves and can potential become carcinogenic by-products when they react with other chemicals in a product. Most cosmetics and personal care products contain more than three dozen hidden carcinogens.
This is just a sampling of the most common, unhealthy ingredients found in body-care and cosmetic products:
Mineral Oil – This is also called paraffin and petrolatum. Mineral oils are deceptive, because they can form a coat on your skin which keeps in moisture and makes your skin look younger and smoother. But mineral oils clog your skin pores which can lead to dryness, premature aging and other problems with your skin.
Petrolatum – Petroleum products can coat the skin like plastic, clogging pores and creating a build-up of toxins, which in turn can accumulate and can lead to dermatologic issues. They can slow cellular development, which can earlier signs of aging. These have been linked to cancer and disruption of hormonal activity.
Parabens – These ingredients are widely used as preservatives in the cosmetic industry. Studies implicate they have a connection with cancer. They have hormone-disrupting qualities – mimicking estrogen – and can interfere with the body’s endocrine (glandular) system.
Phenol carbolic acid– This is found in many brands of lotions and skin creams. This can cause circulatory collapse, paralysis, convulsions, coma and even death from respiratory failure.
Propylene glycol – This ingredient is used as a moisturizer in cosmetics and a carrier in fragrance oils. It’s been shown to cause dermatitis, kidney or liver abnormalities, and may inhibit skin cell growth or cause skin irritation. Propylene glycol is a petroleum plastic that can easily penetrate into the deeper layers of the skin potentially weakening cellular structure.
Acrylamide– An ingredient found in many hand and face creams, and has been linked to mammary tumors in lab research.
Sodium laurel or lauryl sulfate (SLS), also known as sodium laureth sulfate (SLES)– These are harsh detergents that have been found in car washes, engine degreasers, garage floor cleaners. They are found in over 90% of personal care products! Sodium laurel sulfate breaks down the skin’s moisture barrier, easily penetrates the skin, and allows other chemicals to easily penetrate. Combined with other chemicals, it becomes a “nitrosamine”. (A potent class of carcinogen!) It has also been linked to hair loss. Sodium laureth sulfate is sometimes disguised with the labeling “comes from coconut” or “coconut-derived”.
Cocomide DEA – This is one of the most dangerous chemicals that many people are are using every day and are not being told about how dangerous it is. This is a hormone-disrupting chemical and is known to form cancer causing nitrates and nitrosamines. It can cause cancer, nervous system damage and birth defects.
Loramide DEA – This is a hormone-disrupting chemical and is known to form cancer causing nitrates and nitrosamines. Dr. Samuel Epstein, Professor of Environmental Health at the University of Illinois said, "repeated skin applications of DEA-based detergents resulted in a major increase in the incidence of two cancers - liver and kidney cancers".
Talc – This is found in cosmetics and personal care products. It is chemically similar to asbestos. Talc has been shown to cause cancer of the ovaries and uterus.
Toluene – This is a toxic poison! It is very dangerous and harmful or fatal if swallowed! It is also harmful if inhaled or absorbed through the skin. Made from petroleum or coal tar, and found in most synthetic fragrances. Chronic exposure linked to anemia, lowered blood cell count, liver or kidney damage, and may affect a developing fetus. Butylated hydroxytoluene (BHT) also contains toluene. Other names may include benzoic and benzyl.
Dioxane– This chemical is found in compounds known as PEG, Polysorbates, Laureth, ethoxylated alcohols. It is common in a wide range of personal care products. The compounds are usually contaminated with high concentrations of highly volatile 1,4-dioxane, easily absorbed through the skin. Dioxane’s first reported in 1965 as a carcinogen and later confirmed in studies (including one from the National Cancer Institute) in 1978. Nasal passages and liver are most vulnerable to this chemical. Dioxane is a synthetic derivative of coconut. Watch for hidden language on labels, such as “comes from coconut”.
Your best option is to switch to skin care products made of plant names you recognize, pronounce, and possibly eat. At the very least, you should read the label and find a product with a lower “chemical load”!
If you are looking for a great reference to chemical health threats in our personal-care products, check out the book Toxic Beauty by Samuel S. Epstein, M.D.
This is just a sampling of the most common, unhealthy ingredients found in body-care and cosmetic products:
Mineral Oil – This is also called paraffin and petrolatum. Mineral oils are deceptive, because they can form a coat on your skin which keeps in moisture and makes your skin look younger and smoother. But mineral oils clog your skin pores which can lead to dryness, premature aging and other problems with your skin.
Petrolatum – Petroleum products can coat the skin like plastic, clogging pores and creating a build-up of toxins, which in turn can accumulate and can lead to dermatologic issues. They can slow cellular development, which can earlier signs of aging. These have been linked to cancer and disruption of hormonal activity.
Parabens – These ingredients are widely used as preservatives in the cosmetic industry. Studies implicate they have a connection with cancer. They have hormone-disrupting qualities – mimicking estrogen – and can interfere with the body’s endocrine (glandular) system.
Phenol carbolic acid– This is found in many brands of lotions and skin creams. This can cause circulatory collapse, paralysis, convulsions, coma and even death from respiratory failure.
Propylene glycol – This ingredient is used as a moisturizer in cosmetics and a carrier in fragrance oils. It’s been shown to cause dermatitis, kidney or liver abnormalities, and may inhibit skin cell growth or cause skin irritation. Propylene glycol is a petroleum plastic that can easily penetrate into the deeper layers of the skin potentially weakening cellular structure.
Acrylamide– An ingredient found in many hand and face creams, and has been linked to mammary tumors in lab research.
Sodium laurel or lauryl sulfate (SLS), also known as sodium laureth sulfate (SLES)– These are harsh detergents that have been found in car washes, engine degreasers, garage floor cleaners. They are found in over 90% of personal care products! Sodium laurel sulfate breaks down the skin’s moisture barrier, easily penetrates the skin, and allows other chemicals to easily penetrate. Combined with other chemicals, it becomes a “nitrosamine”. (A potent class of carcinogen!) It has also been linked to hair loss. Sodium laureth sulfate is sometimes disguised with the labeling “comes from coconut” or “coconut-derived”.
Cocomide DEA – This is one of the most dangerous chemicals that many people are are using every day and are not being told about how dangerous it is. This is a hormone-disrupting chemical and is known to form cancer causing nitrates and nitrosamines. It can cause cancer, nervous system damage and birth defects.
Loramide DEA – This is a hormone-disrupting chemical and is known to form cancer causing nitrates and nitrosamines. Dr. Samuel Epstein, Professor of Environmental Health at the University of Illinois said, "repeated skin applications of DEA-based detergents resulted in a major increase in the incidence of two cancers - liver and kidney cancers".
Talc – This is found in cosmetics and personal care products. It is chemically similar to asbestos. Talc has been shown to cause cancer of the ovaries and uterus.
Toluene – This is a toxic poison! It is very dangerous and harmful or fatal if swallowed! It is also harmful if inhaled or absorbed through the skin. Made from petroleum or coal tar, and found in most synthetic fragrances. Chronic exposure linked to anemia, lowered blood cell count, liver or kidney damage, and may affect a developing fetus. Butylated hydroxytoluene (BHT) also contains toluene. Other names may include benzoic and benzyl.
Dioxane– This chemical is found in compounds known as PEG, Polysorbates, Laureth, ethoxylated alcohols. It is common in a wide range of personal care products. The compounds are usually contaminated with high concentrations of highly volatile 1,4-dioxane, easily absorbed through the skin. Dioxane’s first reported in 1965 as a carcinogen and later confirmed in studies (including one from the National Cancer Institute) in 1978. Nasal passages and liver are most vulnerable to this chemical. Dioxane is a synthetic derivative of coconut. Watch for hidden language on labels, such as “comes from coconut”.
Your best option is to switch to skin care products made of plant names you recognize, pronounce, and possibly eat. At the very least, you should read the label and find a product with a lower “chemical load”!
If you are looking for a great reference to chemical health threats in our personal-care products, check out the book Toxic Beauty by Samuel S. Epstein, M.D.
Subscribe to:
Posts (Atom)
