Hamburgers on the grill vs Burger King Whopper Jr.

I checked the prices at the store to see how much making a burger would be at home.

You can get 2 lbs of 80% lean hamburger meat for about $2.50/lb. Let’s say that you want to make ¼ lb hamburgers.  I figured in the prices and nutritional facts  for one ¼ lb burger with tomatoes, onion, lettuce, and a bun. I didn’t account for any condiments.

The info for the BK Whopper Jr. is from Burger King’s official menu. The homemade burger is based on average prices and calories of these ingredients. As you can see with the homemade burgers you get more meat, less calories, no trans fat, and more protein. The only drawback is the increase in cholesterol, but that can be taken care of by decreasing the patties to 2 oz patties.

So overall your homemade is much better value. More meat for just a little bit higher price. Another plus is that this can be made however you want. We’re programmed to think that hamburgers are bad for you, but cooked at home, and eaten in moderation they can actually provide you with some great nutrients.

Other Advantages to Eating at Home

If you take the time to look at the nutrition facts from different restaurants you’ll be amazed at how many calories are in even the salads and sandwiches. However, cooking at home has other advantages too. There have been many studies done on this subject, and here are the main advantages studies have found.

1. Families that eat together at home eat healthier, and drink less soda.
2. Children who eat at home with their parents create stronger relationships with their parents.
3. Family meals help children increase their vocabulary.
4. Children who eat at home do better in school.
5. Family members develop fewer eating disorders when they regularly eat at home as a family.
6. Finally, children are less likely to engage in risky behaviors.

For other common meals that can save you money and calories at home check out this article on CookingLight.com.

I apologize for my absence. Some of it was my fault (busy schedule combined with laziness and procrastination), but some of it was out of my control (my computer committed suicide). If I end up slacking off again please feel free to reprimand me. Please also feel free to suggest any health-related subjects you would like to have addressed!

Check back tomorrow for a comparison of home-made meals versus fast-food/eating out.

For those of you who missed it, Paul W. Sagers, PT gave a very good seminar on back care.  Due to the fact that about 80% of all people suffer from some sort of back pain we thought it might be useful to provide a recap of the class.

One important thing Paul hit on was the cause of back pain. Many people think that they have hurt their back lifting something one time. What they don’t know is that back problems are seldom caused by one incidence. Back injuries usually occur gradually due to a few different causes. People just don’t notice the injury until it finally gets bad enough to cause them pain.

In truth, there are many causes of back pain and imbalances. These are the main culprits:

• Poor posture while sitting or standing.
• Moving and positioning your body incorrectly in ways that could increase stress on muscles, tendons, and bones. This is also known as poor body mechanics.
• Increased stressful living and working environments.
• Decreases in strength and flexibility.
• Overall decline in physical activity.

One of the most important things you can do to prevent back injuries is to maintain good balance in your spine. One of the best ways to do this is to assume the “Power Position” or “Neutral Position”.  This basically means that you are standing up straight, and holding in your stomach. By pulling your stomach in and up you’ll be able to better support your spine.

Now this can be tiring after a while, and it takes some practice to coordinate this with proper breathing. Just try it for a few minutes at a time throughout the day. Gradually increase to doing this as often as you can. Soon you’ll notice that by doing this you’ll be standing up straighter, and you’re core will be much stronger.

Here are 7 other great ways to prevent back problems:

1. Physical exercise – Incorporating strength training, aerobic exercises, and flexibility will do a world of wonders for your back. There some great back specific exercises that help many see a huge decrease in pain. The main thing with these is to make sure that you’re doing the exercises right. If you don’t have correct posture, or if you’re doing too much then you might cause more problems. Meeting with a physical therapist or personal trainer is important if you’re just starting out.
2. Back support - Make sure your chairs are ergonomically supportive. If you are doing a lot of lifting a back support device may provide some good protection, but should not be worn all the time.
3. Nutrition – By supplying needed nutrients you can increase the health of your bones and muscles. If you’re overweight eating healthy for weight loss is another great way to prevent back problems.
4. Stress Management – Many problems are caused by constant stress. Focus on relaxing.
5. Get a Massage – This is a great way to help tense muscles relax, and to help reeducate muscles.
6. Rest - Don’t overdo it on the exercises, and make sure you are getting enough sleep.
7. Quit Smoking – Nicotine has actually been shown to slow circulation and healing in the spine and muscles.

If you are feeling constant back pain, especially if it is sharp or shooting, it is very important to be working with a doctor or physical therapist to make sure that you’re not doing more damage with exercise.

Now, I honestly didn’t know very much about Earth Day until today when I decided to research it. According to the Earth Day Network this is a day “founded on the premise that all people, regardless of race, gender, income, or geography, have a moral right to a healthy, sustainable environment.” Sounds like a worthy cause to me. Basically it is a day to spread awareness of environmental issues and inspire people to appreciate the Earth. Different communities have different events, and many countries are now getting involved.

I, for one, enjoy this Earth. It’s a lovely place to live, and I hope to keep living here much longer. That is why I finally got myself a bike (by that I mean that I stole my little brothers old bike, and had a friend fix it up). Ok, this sounds off topic, but just hear me out.

There are times when I drive home from work at rush hour and I notice a cyclist on the road. Now it seems logical that I would make it to my destination quicker then them because my car can go much faster. However, once you take into account stop signs, stop lights, and lots of cars then we really end up making about the same time. Sometime the cyclist even beats me. After making that observation, and looking at all the other benefits it just seemed logical to get a bike.

Here is a list of some benefits for both you and the environment that come from cycling vs driving:

• Reduced air pollution (carbon monoxide, methane, nitrous oxide, etc.).
• Decreased amount of gas and oil being used.
• Increased fitness, decreased blood pressure, decreased risk of diabetes, decreased risk of osteoarthritis, and many more health benefits.
• Increased life expectancy (that way you can celebrate Earth Day for more years to come).
• You save money. After gas, oil changes, and tune ups is costs about $3000 a year to keep your car running. The average annual cost to keep your bike running is more like $300. That is worth the extra few minutes it may take me to cycle to work.

For this summer try and make a new commitment to bike more and drive less. Great for you. Great for the environment.

For those of you who want to give some of the trails around the Provo area a try here is a great link to descriptions of bike trails in Utah County.

* I actually discovered after writing this that there is indeed an Earth Week. It starts April 16th, and goes until April 22nd. If you missed it (like I did) then you can celebrate it late with me.

April 22, 2010

@ 7 pm

Location: Edgemont Physical Therapy and Fitness.

Subject: Back Care – Paul Sagers, PT will teach us a few ways to prevent back injuries. You will also learn different stretches and exercises to help you prevent or alleviate back pain. Come enjoy refreshments, and enter to win a free massage!

Great tips for anyone suffering from back pain!

There will also be upcoming classes throughout this summer.

Upcoming classes: Couples massage class, nutrition 101, and many more!

If you’d like to receive email reminders about this event, and upcoming events please use the contact form in the sidebar! We would also like feedback as to whether you prefer Thurs evenings or another evening for classes, and if you have any ideas for classes please feel free to comment!

While being bombarded with Easter items I remembered that I needed to buy eggs. This is where I made my second discovery of how truly diverse eggs really are.

I always knew eggs could be cooked in a hundred different ways, and were a staple part of millions of recipes. However, I did not know there were so many types of eggs themselves. Maybe this is because I don’t usually pay much attention to the egg section, or maybe it’s because it was my first time purchasing eggs at a health foods store. For whatever reason I have only recently discovered that eggs come in many different varieties. I’m sure this is not new news to many of you, but I found it interesting. So now we all get to learn more about eggs.

Standard eggs are the most common. These are the conventional eggs found in any supermarket that come from caged chickens. Usually your cheapest bet, but they’re still very nutritious.

Vegetarian Eggs come from hens that have only been fed plant products. No animal by-products.

Pasteurized Shell Eggs have been processed with heat to kill any potential salmonella. The risk of salmonella is small, but if you’re using raw eggs in a recipe this might be a good alternative. The only thing to note is that the heating process may deplete some vitamins.

Cage-Free Eggs are from hens that are still housed in a facility, but they don’t live in cages. They are allowed to nest naturally, and to be protected from the seasonal and environmental elements while still producing enough eggs.

(Cage-Free are actually the type of eggs I bought because they were on sale.
Did I feel healthier and more humane? No, not really. Was I healthier and
more humane? Maybe.)

Free-Range Eggs are from hes that are free to go indoors of outdoors. This may affect the amount of eggs they lay due to weather conditions. This may seem like the best alternative, but the eggs are usually lower quality because their feeding habits are not monitored.

Brown Eggs are actually just standard eggs. According to the Egg Nutrition Board, “White shelled eggs are produced by hens with white feathers and ear lobes. Brown shelled eggs are produced by hens with red feathers and red ear lobes. There is no difference in taste or nutrition between white and brown eggs.” Apparently the brown cost more because those breeds of chickens eat more.

Ok, so bottom line. Eggs are good for you no matter what kind you buy. Free-range may not have as much nutritional value, but that will just depend on the chicken. You can also get nutrient enhanced eggs for increased health benefits. Keep in mind that every egg is a good source of protein, Vitamin B2, and many other nutrients. As far as eating white or yokes just remember that it is all good for you, but if you’re watching your weight then you may just want to stick with the whites. If you still have questions about eggs then check out this site:

http://www.aeb.org/

Now, the first step of freezing may deplete some water-soluble vitamins like Vitamin C, and the B vitamins. However, the following flash-freeze steps lock in the rest of the nutrients quite well. Fresh may seem more nutrient-rich, but in reality they are usually harvested early which means they have not had time to really become nutrient-dense. They are still ripening outwardly which makes them suitable to sell in stores, but they do not have the same nutritional value as food that is picked when it is fully ripe. What’s more, they are exposed to excessive heat during the shipping process which may further deplete them of certain nutrients.

So does that mean that frozen vegetables are always your best bet? Not necessarily, fresh fruits and vegetables that are in season are going to be your best bet. Here are a few tips to remember when buying fruits and vegetables:

• Buy fruits and veggies that are in season.
• Buy locally grown if possible.
• Buy top grade frozen such as U.S. Fancy, or U.S. No. 1.
• If buying frozen don’t let them sit in your freezer for months. Nutrients will deplete over time.
• Microwave or steam veggies to prepare them. Boiling will deplete water-soluble vitamins.
• Canned vegetables should be your last resort, they are the least nutritious.

No matter how you eat fruits and vegetables,the main tip is to eat more. If all you can afford is frozen then buy frozen, just try to eat more of them. Most Americans don’t get enough fruits and vegetables in their diet. Find ways to incorporate more into every meal. If you’re eating enough then it won’t matter if your choices aren’t the most nutrient-rich; you’ll still be getting enough of the health benefits.

Here is a great resource for more tips, recipes, and a calendar of what is in season.

It seems that whenever it is especially important to get some needed rest an old companion seems to make a timely appearance. He always shows up unannounced, and he always outstays his welcome. Now like every monster in my life I’ve always found that the best way to defeat it is to learn it’s ways. So for those of you who are also acquainted with this monster I hope you can find some useful suggestions in here.

First, let’s define what insomnia is. Many people may have it, and not even realize it because often it is only seen as the inability to sleep. Here is the definition of Insomnia according to the American Academy of Sleep Medicine:

• Difficulty falling asleep at night
• Difficulty staying asleep/awakening during the night
• Awakening too early
• Poor quality of sleep

These four things can lead to a myriad of symptoms. Lack of sleep can cause depression, irritability, decreased memory, difficulty focusing, tension headaches, and many other symptoms.  Obviously those are not gifts you want from any visitor, and Insomnia is often a generous visitor. Because I care about your health (and you should too) I have compiled a list of tried and true non-medication methods for better sleep.

• Stick to a sleep schedule. Try to go to sleep and wake up at the same time each day. This does not exclude weekends. Now for some people (such as college students) this may be hard, but having a routine for your body is very effective.
• Don’t lie in bed if you can’t sleep. For many of us we just keep telling ourselves that we will fall asleep any minute. However, if you can’t fall asleep in 20 minutes then you should get out of bed, and do something relaxing. Read, meditate, drink warm milk, etc.
• Don’t stress about sleep. The harder you try, the more awake you’ll become, and the more anxious you’ll become. Try to relax, and keep a Watch tv or read until you become tired. Then try sleeping again.
• Avoid or shorten the duration of naps. Try not to nap for more than 30 minutes. Do things to keep yourself active and awake during the day.
• Exercise. Try to get at least 30 minutes of good exercise in each day. The best time is about 5-6 hours before bed time.
• Avoid caffeine in the afternoon and evening. Many diet changes have been tested, but avoiding stimulants before bedtime is the only diet change that has proven data obtained from studies to show it really helps.
• Stop the pain. Some people experience pain that causes insomnia. If this is the cause then talk to your doctor about ways to control the pain even if it means taking a pain reliever.
• Don’t look at the clock. After you set your alarm turn the clock around. Looking at the clock will only stress you out, and make you think about the sleep you are missing out on. This is sometimes called learned Insomnia. The more you think about it, the less you sleep.

Hopefully some of those can help you get the sleep you deserve. However, home remedies are not always effective and getting help from your doctor may be the solution. According to the American Insomnia Association:

You should seek help when these three statements all describe your insomnia:

1. The insomnia has lasted more than three weeks.
2. It is not improving.
3. It is interfering with your ability to function during the day.

As it is now 2 am I guess it is my turn to try some of these remedies myself. Good night, and as always let me know if you have a particular topic you want to hear about!