Ridiculous Diets of 2010

The extreme rigor we put our bodies through for that perfect figure is ridiculous. I heard somewhere that man kind's intelligence is evolving every day, increasing our mental function by the minute! Well, I think they have it backwards. When you read the absurdity of these following diets that were used THIS YEAR, you might agree with me. Humans are dumb.

A diet review of almost 1500 diets was done by a team from Diets in Review. Here are the most ridiculous diets of 2010!

The hCG Diet
The gist: Daily injections of the female pregnancy hormone, with a prescription via a doctor, or even more sketchy, ordered off the Internet, all while eating a 500-calorie diet.
My take: WTF? I'm all up for the injections...genius....but 500 calories!!! You know what you could eat for 500 calories!!!! An apple, 1 cup of rice, 1 slice of 2% cheese, 8oz of milk and a 100 Calorie pack to top it off. Can you imagine eating that day after day? You'd be brain dead! Ridiculous.

The Baby Food Diet

The gist: Replace your adult-sized meals with little jars of baby puree.

My take: Alright, housewives of America, you've really done it this time. Seriously? Do you weigh 20 lbs and crap your diaper? NO! So, I'm pretty sure this food is not made for you. Figure out another way to portion control.

The Tapeworm Diet

The Gist: You swallow a parasitic tapeworm, which you can find in under-cooked meat or infected animal feces, and wait for it to begin breaking down your digestive system, so that you don't want to eat.

My take: Give me the injections and baby peas! This one sucks the worst! Is this even real? Well, I looked online, here is what I found....If you are currently using the tapeworm diet, high-fives all around. That is what I call commitment!

The Twinkie Diet

The gist: Live off of grocery store snack cakes, and supplement with a few canned veggies so that you can go public with your fad and become famous.
My take: GENIUS! Why didn't I think of this? Ugh, I was so meant to be famous....this could have been my way in. Damn you Kansas State Nutrition Professor.

 

Rules for Your New Year's Resolution

We are now counting down to the New Year. I'm already hearing the buzz...."I'm going to work out for 3 hours everyday." "Well, I'm going to ONLY eat cabbage soup for the first month of 2011." "Oh yeah, well I'm going to drop 10 lbs in the first 10 days by eating with chopsticks only."

The madness seems to be about the same every year. Everyone is looking for the most outrageous goal to out-do the nut in spandex sitting next to them. Well, guess what? Those people won't last 2 weeks! You can't expect a miracle come January 1st. It's just another day, and you have to approach your health just like you would any other day of the year.....REALISTICALLY.

How about this for a change....."I'm going to try one new "healthier" lifestyle change at a time, so I can stick to my goals and ACTUALLY see results - This as opposed to trying some ridiculous diet where you start twitching 3 days in and acting like some hanis, crazed a$$ hole/biatch." Just a thought.

With that in mind, hopefully you are thinking about a change that you can make this New Years. But, hopefully, it is a realistic, achievable, and healthy goal. Here are some helpful hints when making your New Year's Resolution:

• Think to yourself, 'can I keep this goal up for more than 30 days?'
• If you asked your physician, would he or she approve of your goal?
• Will your goal make you feel better about yourself?
• Is your goal measurable?
• Does your goal set a time limit? (ex. I am going to try one new vegetable every 30 days this year)
• Is your goal realistic? (ex. 'I am going to only eat fruits and vegetables' is not realistic)
• Is your goal specific? (ex. 'I am going to eat more fish' is not. However, 'I am going to eat fish 1 time per week' is!)

So, when it comes time to make that New Year's Resolution, ask yourself these questions and set a goal that will improve your self esteem - as opposed to making you feel like an overweight failure.

Moral of the Story: Set yourself up for success!!
Happy New Year!





Holiday Recipe Week: Jose Cuervo Cookies

Jose Cuervo Cookies

1 cup of water
1 tsp baking soda
1 cup of sugar
1 tsp salt
1 cup or brown sugar
4 large eggs
1 cup nuts
2 cups of dried fruit
1 bottle Jose Cuervo Tequila

Sample the Cuervo to check quality. Take a large bowl,
check the Cuervo again, to be sure it is of the highest quality,
pour one level cup and drink.

Turn on the electric mixer. Beat one cup of butter
in a large fluffy bowl.

Add one peastoon of sugar. Beat again. At this point
it's best to make sure the Cuervo is still ok, try another
shot just in case.

Turn off the mixerer thingy.

Break 2 leggs and add to the bowl and chuck in the cup
of dried fruit.

Pick the frigging fruit off the floor.

Mix on the turner.

If the fried druit gets stuck in the beaters just pry
it loose with a drewscriver.

Sample the Cuervo to check for tonsisticity.

Next, sift two cups of salt, or something. Who geeves
      a sheet. Check the Jose Cuervo is it still OK. Now shift the lemon juice and strain your nuts.

Add one table.

Add a spoon of sugar, or somefink. Whatever you can find.

Greash the oven.

Turn the cake tin 360 degrees and try not to fall over.

Don't forget to beat off the turner.

Finally, throw the bowl through the window, finish the
Cose Juervo and make sure to put the stove in the wishdasher.

Cherry Mistmas!

Holiday Recipe Week: Bold Winter Green Salad

Add some color to your meal with this awesome.......

Bold Winter Green Salad

Ingredients


2-3 cloves garlic, minced
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper, or to taste
2 tablespoons lemon juice
1 tablespoon sherry vinegar
1/3 cup extra-virgin olive oil
12 cups chopped mixed salad greens (can buy bagged in produce section or on the salad bar)
3 large hard-boiled eggs
Directions
1.Place garlic to taste in a large salad bowl and sprinkle with salt and pepper. Add lemon juice and vinegar; let stand for 5 minutes. Whisk in oil in a slow steady stream until well combined.

2.Add salad greens and toss. Add chopped up hard boiled egges - chop however you like. (Sprinkle on top of individual salads)
Tips & Notes
Make Ahead Tip: Prepare the dressing (Step 1), cover and refrigerate for up to 1 day.

Tip: To hard-boil eggs, place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with ice-cold water. Let stand until cool enough to handle before peeling.

Makes 10, 1 1/4 cup servings

Nutrition Per serving: 92 calories; 8 g fat (1 g sat, 6 g mono); 22 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 2 g protein; 1 g fiber

Source: http://www.eatingwell.com/

Holiday Recipe Week: Fruity Appetizer

Start your meal off right with these colorful fruit kebabs!!!! OR serve for desert!!!!

Fresh Fruit Kebabs with Lemon Lime Dip

Serves 2

Ingredients

■4 ounces low-fat, sugar-free lemon yogurt

■1 teaspoon fresh lime juice

■1 teaspoon lime zest

■4 to 6 pineapple chunks

■4 to 6 strawberries

■1 kiwi, peeled and diced

■1/2 banana, cut into 1/2-inch chunks

■4 to 6 red grapes

■4 wooden skewers

Directions

In a small bowl, whisk together the yogurt, lime juice and lime zest. Cover and refrigerate until needed.

Thread 1 of each fruit onto the skewer. Repeat with the other skewers until the fruit is gone. Serve with the lemon lime dip.

Nutritional Analysis(per serving) Serving size: 2 fruit kebabs
Calories 160 Cholesterol 4 mg
Protein 4 g Sodium 45 mg
Carbohydrate 36 g Fiber 4 g
Total fat 1 g Potassium 516 mg
Saturated fat < 1 g Calcium 122 mg

Source: http://www.mayoclinic.com/

Holiday Recipe Week: Stuffing

We are starting this lovely holiday recipe week off with a staple at any table.....stuffing. No matter what holiday you are celebrating this time of year, this healthy recipe will fit in with any meal! Enjoy!

Time: 20 mins

Cook Time: 1 h 25 mins
Total Time: 1 h 45 mins

Ingredients:
3 teaspoon oil, olive, extra virgin
4 ounce(s) prosciutto, thinly sliced, cut into ribbons
2 cup(s) onion(s), chopped
2 cup(s) fennel bulb(s), diced
1/4 cup(s) shallot(s), minced
2 teaspoon sage, fresh, minced
2 teaspoon thyme, fresh, minced
1 teaspoon rosemary, fresh, minced
8 cup(s) baguette, stale, preferably multi-grain (not sourdough), cut into 1/2 inch cubes
2 medium pear, bosc, ripe but firm, chopped
1/3 cup(s) parsley, flat-leaf, chopped
1/3 cup(s) nuts, hazelnuts, toasted, chopped
14 ounce(s) broth, reduced-sodium chicken
1/4 teaspoon salt
pepper, black ground, to taste

Preparation:
1. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add prosciutto; cook, stirring, until crispy, about 5 minutes. Drain on a paper towel.
3. Wipe out the pan and heat the remaining 2 teaspoons oil over medium-high heat. Add onion, fennel and shallot and cook, stirring, until softened and beginning to brown, 6 to 8 minutes.
4. Add sage, thyme and rosemary and cook, stirring, for 1 minute more. Transfer everything to a large bowl and gently stir in bread, pears, parsley, hazelnuts and the prosciutto. Add broth; toss to combine. Season with salt and pepper. Spoon the stuffing into the prepared baking dish; cover with foil.
5. Bake for 40 minutes; remove the foil and bake until the top is beginning to crisp, 25 to 30 minutes more.

Makes 12 servings...
Nutritional Info (Per serving):

Calories: 176, Saturated Fat: 1g, Sodium: 489mg, Dietary Fiber: 6g, Total Fat: 5g, Carbs: 29g, Cholesterol: 8mg, Protein: 9g

Source: http://www.everydayhealth.com/

A Friday Funny:)

The Story of Creation (from Anti-Aging, Nutrition, News, Resources)

In the beginning, God created the Heavens and the Earth and populated the Earth with broccoli, cauliflower and spinach, green and yellow and
red vegetables of all kinds, so Man and Woman would live long and
healthy lives, unless there was an E. Coli attack.

Then using God’s great gifts, Satan created Ben and Jerry’s Ice Cream
and Krispy Creme Donuts. And Satan said, “You want chocolate with
that?” And Man said, “Yes!” and Woman said, “and as long as you’re at
it, add some sprinkles.” And they gained 10 pounds. And Satan smiled.

And God created the healthful yogurt that Woman might keep the figure
that Man found so fair. And Satan brought forth white flour from the
wheat, and sugar from the cane and combined them.

And Woman went from size 6 to size 14.
So God said, “Try my fresh green salad” And Satan presented
Thousand-Island Dressing, buttery croutons and garlic toast on the
side. And Man and Woman unfastened their belts following the repast.

God then said, “I have sent you heart healthy vegetables and olive oil
in which to cook them.” And Satan brought forth deep fried fish and
chicken-fried steak so big it needed its own platter. And Man gained
more weight and his cholesterol went through the roof

God then created a light, fluffy white cake, named it “Angel Food
Cake,” and said, “It is good.” Satan then created chocolate cake and
named it “Devil’s Food.”

God then brought forth running shoes so that His children might lose
those extra pounds. And Satan gave cable TV with a remote control so
Man would not have to toil changing the channels. And Man and Woman
laughed and cried before the flickering blue light and gained pounds.

Then God brought forth the potato, naturally low in fat and brimming
with nutrition. And Satan peeled off the healthful skin and sliced the
starchy center into chips and deep-fried them. And Man gained pounds.

God then gave lean beef so that Man might consume fewer calories and
still satisfy his appetite. And Satan created McDonald’s and its
99-cent double cheeseburger. Then said, “You want fries with that?”
And Man replied, “Yes! And super size them!” And Satan said, “It is
good.” And Man went into cardiac arrest.

God sighed and created quadruple bypass surgery.

Then Satan created HMOs.

We are all struggling through the holidays. Try and make one good decision today at lunch, and celebrate that victory - it's better than nothing!!

Happy Friday!

Are Veggie Burgers Better?

Veggie burgers are a great way to go meatless without having to sacrifice taste! Now, when I say "veggie burgers" I'm also including bean burgers and soy burgers.

I like the chipotle Morning Star black bean burgers at 210 calories per burger with only 7g fat - with only 1g of it being saturated. They are a little high in sodium, but with 17g of protein (from textured soy protein), they're still a great low-fat substitute for your everyday ground beef burger.

Beyond that, I'm not too schooled on the best choices out there....so, I turned to a taste test done by another great electronic newsletter I get, Tight Bod with a Pod. They based their top picks on taste and health (meaning low in sodium and sugar) Here is what they had to say.

VEGETABLE- and GRAIN-BASED:
•Dr. Praegers – California Veggie Burgers

•Morningstar Farms – Garden Veggie

•Gardenburger - Veggie Medley

•Sunshine Burgers – Original

•Amy’s Kitchen – California Veggie Burger – (low sodium version if available)

SOY-BASED:

•Boca- Go for the Vegan and organic version for less additives and non-GMO soy

•Morningstar Farms - Grillers Prime Veggie Burgers

So, try something knew this week and add a veggie burger to the menu!

Cookies from Co-Workers....Enough Already!

Tis the season, right?! Well, I'm sick of it. No, I don't want your homemade cookies, no I don't want a bag of Snickers in a Ho, Ho, Ho bag, no I don't want your grandmother's fudge recipe. No, No, No!!!!

This is the worst time of year for almost everyone when it comes to maintaining a healthy lifestyle, and usually the work place is one of the main contributors to that difficulty.

Yes, cookies are so easy to make in bulk and put on a pretty plate and wrap in pretty red cellophane and smack a bow on - but its not a good gift. No one needs MORE cookies. ESPECIALLY a whole plate of them!

Here are some ideas that are just as easy, and just as cheap!

• Homemade recipe book of all your favorite "healthy" recipes. 3 hole punch the print outs and put it in a cheap folder! Done!
• Gift wrapping supplies - stuff a x-mas bag with ribbon, tags, extra bags, tissue paper, etc. The receiver will be so grateful! Also, you don't have to put a whole thing of ribbon or tags - make little goodie bags filled with just a little of each - cheaper that way!
• New reusable water bottle - you can never have enough!
• Iron on someone's initials to a cheap apron - so cute!
• Themed salt and pepper shakers - very personal - you can look for a favorite team, hobbie, pet - they have everything - just look around online
• Homemade oatmeal mix - in glass jars, place oatmeal and your favorite mixes like brown sugar, raisins, etc. Put a tag on it that says the measurements - for example: 1/2 cup oatmeal with 1/2 cup milk for 1:30 in the microwave!
• Mini hand lotions - you can always use that in your desk drawer
• Gum - I'm ALWAYS running out!

See, you don't need cookies or candy to make a thoughtful gift (or to apply the lowest amount of effort for you co-workers while still coming off as the sweet guy who brought everyone something.)

Enjoy!

Healthy Queso?

The other night while sitting at El Nopal (a fabulous Mexican restaurant) downing queso by the bucket, I started to brainstorm how I could make a "healthy" queso. It is one of my favorite indulgences, and I would love to eat it more than the once a month. (Ok, I probably eat it more than that, but I'm pretending to be healthy here, so go with it.)

Alright, here is what you do. You are going to need.....
2% Velveeta cheese
salsa of your choice
a green, red, and yellow pepper
a bundle of green onion
(optional) 1 lb of Laura's Lean beef
(optional) 8oz. fat free cream cheese

Here is where you can play with it:

You can microwave this in a large bowel or you can use a small "dip" crock-pot.
The amounts are up to you - but, you need to mix the Velveeta, salsa, diced peppers and diced onion. Add the salsa slowly, because if you do too much, your queso will take on a very unappetizing color. Optional, you could add the lean beef and 4-8oz of cream cheese.

With this recipe you get the added vitamins and minerals from the fresh vegetables, less fat from the 2% Velveeta, and lean protein if you add the lean beef!!!! Its a win-win!!

Here is the other part. (the chips) You can go baked if you want. That is what I would do. (It really is just about them being salty) If you are feeling fancy, you can put some lime juice in a small spray bottle, spray the chips, and then add a little extra salt (they will have more of the Qdoba taste to them).

Happy Fiesta-ing!!!

My Grocery Cart

Just like I would want to know what my financial adviser's finances look like, I would want to know what my dietitian's grocery cart looked like. Well, here it is! This is what I stocked up on last night at Kroger (my traditional shopping location.) My goal was to grab my breakfast ingredients, stuff to pack for lunches this week, a couple ingredients for dinner, and a few emergency ready-to-eat meals. Let's see how I did!!!!!

First of all Kroger has these new awesome carts that are just the perfect size! Love them. Anywho...starting with ...   

                          

Breakfast:                                                            

1. Skim milk - I drink about a gallon a week         

2. Low Sugar Maple and Brown Sugar Oatmeal that I add milk and natural peanut butter to every morning.

Lunches/Snacks:                                                   

1. Kroger Sandwich Slims - the Generic Sandwich Thin - for Peanut butter and jelly or turkey and cheese sandwiches

2. 2% American Cheese slices

2. On the Go Campbell's Soups - vegetable and chicken noodle

3. Apples and Bananas

4. CowPals light string cheese

5. Pretzels and peanuts (I mix them together as a snack or a side item for lunch)

Dinner:

1. Canned Chicken (that I mix with Light Mayo, a pinch of salt and sugar, chopped almonds, and a drop of 2. lemon juice for homemade chicken salad)

3. Lima Beans steam bag (add a little salt for a yummy side dish)

4. 2 Emergency Healthy Choice Meals (for those days when cooking is out of the question:)

Ingredients mentioned, but not bought (i.e. peanut butter), I already had at home. I got out of there for under $30! Not bad.

Try a new snack this week to have in the afternoon to ward of after-work refrigerator scavenging:)

Buffet Etiquette

Have you ever been through a buffet line and seen someone double dip, dip their head under the glass cover, grab things with their hands, or any other disgusting act like these?

I know what you are thinking, "Erin, of course I haven't seen this!!! I don't eat at buffets!!!"

Well. good for you, but yes you do. Salad bars, buffet lines at weddings, family style serving at holiday parties - "buffets" are everywhere!

Here is an article from Washington State University that discusses some pretty good buffet food safety etiquette practices.

YOU NEED TO READ THESE!!! PLEASE!!! I really don't want a side of bacteria with my salad bar purchase. Thaaaaaanks!

Click on the link!

http://clark.wsu.edu/family/General-food-safety/FoodSafetyAndBuffetEtiquette.pdf

FYI: I'm taking a blog vacation next week. I will be back the following Monday (December 13th) with some great articles leading up to the holiday. See you then!

High Fructose Corn Syrup: Not So Sweet

There has been a lot of "bad mouthing" high fructose corn syrup - and rightfully so. Unfortunately, this sweetener has negative effects on health beyond that of regular sugar (and it's in EVERYTHING). It has been associated obviously weight gain, but also increased risk of high blood pressure, metabolic syndrome (discussed before), and Type II Diabetes. Also it has a specific effect on appetite, leaving consumers less full than if they were eating a product with regular sugar - leading to over-eating.

My advice: Proceed with caution. Everything in moderation. If I am doing a comparison of, for example, yogurts, I would grab the one without high fructose corn syrup. However, if I'm going to eat a processed food like candy, I know its in there, but I eat it anyway. I try to avoid it, but it doesn't deter me from eating a food. Make sense? Like I said - everything in moderation.

The one thing I get really concerned about is the soda. This is one of the main culprits and really should be avoided if possible (especially with children!!!!!!!). It's just unnecessary - give them something else to drink!!!

Here is an extended article from the Everyday Health - Healthy Living Newsletter concerning this topic. Sign up to have it sent to your email daily!

New Weight Watchers Program for 2011

I have to be honest. I have never been a huge fan of Weight Watchers. I have, in the past, visualized crazed women hording points for midnight binges claiming they were "still within their points." I didn't think the program focused enough on healthy eating vs. dieting. I thought that people became so hung up on the "points" that they lost sight of the fact that an apple or an orange is more nutritious than a bag of 94% fat free popcorn.

Well, it looks like that is all changing!!! With President and CEO David Kirchhoff at the forefront of the new movement, Weight Watchers is revamping itself with the new PointsPlus program. From first glance, it looks like an excellent improvement to the outdated Weight Watchers we all know.

They are completely changing the points system, taking into account food and beverages' fat, carbohydrate, protein, and fiber content! (As opposed to just saturated fat and calories). Also (my favorite part) fruits and vegetables are FREE!! This is to encourage increased intake of these nutrient packed foods!! Awesome!

Lastly, there are now "real living" points. These are extra points for those necessary occasions when you want to splurge on a glass.....or a umm.....bottle of wine:)

Looks like Weight Watchers might be back on my good side! Good for them!

Find a meeting near you!

More Strategies for Preventing the Holiday Wobble

The Holiday Wobble? I believe I explained it yesterday - its when you're full to the point that you have to wobble back and forth in order to walk (much like the penguin - obviously cuter when they do it). Don't worry, there's a theme song:) Follow the link for a good laugh.

We are in the thick of it now: holiday parties, treats at work, baking at home, terrible weather...ugh. Who has the motivation to work on their six pack?...........or just make sure they can still see their feet?:)

Well, here are some simple strategies that will help you prevent the ole' Wobble Wobble.

1. Instead of "saving room" for your holiday party meals, eat several small meals leading up to the event. Make sure they are packed full of healthy nutrients - like fruits and veggies. This way you are less likely to over eat at the party and you know that you've gotten of your necessary nutrients for that day.

2. Work out before a holiday event. Use party foods as fuel to re-fuel your body after a workout. Also, after a good workout, your metabolism is increased for several hours....helping you burn off those calories even faster!

3. SLOW DOWN when you eat! First of all, you look ridiculous when you eat like that....head down, shoveling food into your mouth, barely breathing.....looks like you're a starving child from the streets.....no need for that. Second of all, it takes a while (about 20 min.) for your brain to signal that you are full. If you wait a minute, you might find that you don't need that second plate.

4. Only eat your favorites. Don't waste calories on things that you only somewhat enjoy - only get the things that you LOVE or only get once a year. I can eat mashed potatoes whenever I want - so I'm going to be better off grabbing the stuffing that I only see around this time of year.

5. Bring a dish to the party.....and make sure its a health one!!! This way you know that you will be able to eat something that you like, and it also provides a little "health" to the meal.

6. Modify recipes. Switch in applesauce or pumpkin for oil. Switch in fat-free cream cheese for regular. Switch in whole wheat flour for refined, white flour. The substitutions are limitless!!!

7. Watch out for mixed drinks......the mixers are full of empty sugar calories! You are better off sticking to a light beer, red or white wine, or a mixed drink with a calorie free mixer.

8. Make an appetizer plate....don't graze! Several handfuls of this, several handfuls of that. It adds up! And, like I said before, don't eat things that aren't your favorites!!!

Source:  http://www.rivercityraces.com/ Sign up for their newsletter for great racing news and tips!!!

Confessions of a Dietitian

Yes, I'm a dietitian. This means that my role in the "working world" is to be a food and nutrition expert. I wouldn't go as far as expert, but its safe to say that I do know a little about these topics. However, this holiday weekend, I took a hiatus. No, I didn't indulge in an extra piece of pumpkin pie - I indulged in a never ending barrage of food and beverages that would strain the stomach of an NFL linebacker.

This weekend, my diet included 2 bottles of wine, 2 Thanksgiving meals (no I didn't skip the rolls), 2 White Castle trips (yes, one was on Thanksgiving - keep in mind this is a no judging zone), a fabulous lunch at McDonalds (thanks, Dad), a large popcorn at the movies...with butter (Megamind was hilarious), a sesame seed chicken meal from a Chinese buffet (it came with one egg roll, I went ahead and ordered an extra), throw in a Taco Bell taco, an order of nachos, some mystery casserole I vaguely remember, a couple Vodka Diets and enough Captain Morgans to inebriate the Captain himself, and you have it! Wish I was kidding......but I'm not. You see, even the ones who are supposed to do everything right, occasionally fall off the wagon - so no need to feel guilty on your end!

Receipt from White Castle (won't rotate for some reason). Anywho, notice the total (do they even accept that much money?) and notice the time. I would consider that a forth meal:)



By Sunday I was walking more like a penguin, throwing my weight side to side in order to propel myself forward. I can't lie. It was awesome. Keep reading...there is a moral to this disgusting story. Once you fall off the wagon, it's crucial to hop back on as soon as possible. Its OK to enjoy yourself once in a while, but you have to have confidence in your ability to regain control. Sunday I went back to my normal routine - oatmeal for breakfast, a good workout, and additional healthy meals to follow. Now, back at work, I again have oatmeal in my tummy and my gym bag packed for this afternoon!

So, no harm, no foul. There will be days, weeks, months, years when you feel that you have fallen off the wagon. It only takes one day to get back on board. Then, day after day, you slowly get back to your old self!

So, follow suit - hop back on the wagon and get back to your old self!!! Well, until Christmas...I'm assuming I'm not going to skip the rolls then either:)

Happy Thanksgiving Recovery!!

Holiday Do's and Don'ts!

This is a great article about the nice and naughties of the holiday buffet! My favorite part is that the vodka cranberries are on the nice list!! One comparison is between turkey and ham, and turkey is on the naughty list; however, they are referring to the dark meat of the turkey. If you stick to the lighter pieces, then you are making a great choice! Also, eat as many veggies as possible and try to save the rolls for last!

Be sure to keep at least 10-15 min. between plates. You might realize you're more full than you thought and you don't really need that 5th helping:)

This is my Friday for the week folks - have a great Thanksgiving and I'll be back on Monday!!

Multivitamins: Just expensive pee?

Ahh, the multivitamin, or for some "health insurance." This topic revs me up! Supplements have become this ridiculous crutch for the health obsessed. I see it all the time - Average Joe walks into a GNC and walks out $250 dollars poorer with a false sense of health.

GNC, or as I call it, Got No Conscious can see a sucker coming from a mile away! Everyone wants the quick fix these days, and isn't taking a multivitamin easier than eating healthy? Yes, but are they equivalent? NO!


While there are benefits for some people taking vitamin/mineral supplements, a healthy diet that includes the essential vitamins and other nutrients is the best way to give your body what it needs. You can't fit a healthy diet into a pill - its impossible.

Why do I call it expensive pee? Have you ever noticed how yellow your urine gets when you take a multivitamin? Well, that's you peeing out your expensive health plan. Water soluble vitamins can only be absorbed in the body to a certain point, after that, they are released in the urine. Fat soluble vitamins (A, D, E, and K) are continuously absorbed. That is why these have an upper limit that you should not exceed on a daily basis - beyond that point, your body can have serious toxicity issues. So, be careful with these and don't exceed the upper limit with your supplements. Here are the recommended daily amounts for men and women, where to find them in your diet, and their functions!


National Academy of Sciences

If your lifestyle keeps you from getting the recommended Daily Value of vitamins and nutrients, a dietary supplement may be right for you.

Consider a multivitamin if.....
•You are eating less than 1,600 calories per day or you are on a low-calorie weight-loss diet
•You are elderly and not eating as much as you should
•You are a strict vegetarian or vegan
•You are pregnant or a woman of child-bearing age (yes, if you are trying - start taking a Prenatal vitamin, asap!)
•You have a medical condition that limits your food choices. (anything that would disrupt intake, absorption, or conversion of any nutrient)

I also would consider a few specific supplements if you fall into either of the following categories.

1. You do not eat fish of any kind (I would consider taking a fish oil supplement)
2. If you have limited exposure to the sun or suffer from seasonal depression (I would consider taking a vitamin D supplement)

Follow the links to learn more about these 2 supplements! 

Source: American Dietetic Association, eatright.org

And thanks, AMY, for your topic suggestion!!

Do you eat enough fruits and veggies?

Defend vegetables, that's what I do! However, I also encourage eating a variety of delicious fruits as well. It is of no shock that most Americans do not get enough fruits and vegetables. The dietary guidelines for Americans suggests eating 2 1/2 cups of vegetables a day and 2 cups of fruit. How many fruits and vegetables did you eat yesterday?

People who include a wide variety of fruits and vegetables every day have a lowered risk of chronic diseases including heart disease, type II diabetes, stroke, and certain types of cancer. Therefore, it is well worth your time to learn a few tricks to increase produce intake in your diet!!!

Tricks to increase fruits and vegetables in your diet:

1. Use your imagination when it comes to pizza topping - the more vegetables, the better! Broccoli, spinach, green peppers, tomatoes, mushrooms, and zucchini.
2. Try pureeing berries, apples, peaches or pears for a sweet sauce on grilled or broiled seafood or poultry. Also good on breakfast foods like pancakes, toast or waffles.
3. Make a smoothie with low-fat milk, frozen strawberries and a banana.
4. Mix whole grain rice with chopped apple, nuts and cinnamon.
5. Make a veggie wrap for dinner with roasted vegetables and 2% cheese.
6. Try using crunchy veggies instead of chips with your favorite dip (like Celery with Buffalo Chicken Dip - thanks, Alex Davis)
7. Grill veggie kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
8. Top a sliced banana with a scoop of low-fat frozen yogurt. Try sprinkling a tablespoon of chopped nuts on top!
9. Make omelets for dinner and pack with broccoli, squash, carrots, peppers, tomatoes or onions with 2% cheddar cheese.
10. Add something sweet to deli meat sandwiches with sliced apple, or go more traditional with peppers, cucumbers, tomatoes, etc.
11. Microwave a cup of tomato soup for a warm afternoon snack.
12. Stuff a whole wheat pita with your choice of cheese and granny smith apples slices. Add a little cinnamon for a kick!

Try this fun recipe for an easy, healthy snack! Did you know popcorn was a whole grain?

Popcorn Delight

Ingredients:

3 cups popped fat-free popcorn

1 tablespoon sliced almonds

2 tablespoons raisin or other dried fruit of your choice

1/2 tsp ground cinnamon

1 tsp sugar

Directions:

Combine in medium bowl and toss well!

230 Calories, 7g fat, 39g carb, 6g fiber, 6g protein

Source: American Dietetic Association, eatright.org



Muffins = Muffin Top

Starbuck's Blueberry Streusal

Have you ever noticed how the muffin top on a muffin balloons out over the edge of the wrapper? Like the paper casing just can't hold anymore and has to push the bulk of the muffin out and over the top? Well, picture that paper wrapper being your jeans and picture that ballooning bulk as your stomach. Now, we have a muffin top! Its a cruel reality, but we've all seen it - laying down to button our pants - only standing at parties, paralyzed by the fear of ripping our jeans - only wearing long, lose tops to cover up any bulge we see - boys, only wearing your shirts untucked (ugh). These are not pleasant moments, people.

One thing that will greatly add to these Muffin Tops are muffins themselves. Lets check out the worst culprits of all!

Location                Muffin                     Calories

Starbucks' Lowfat Raspberry

Starbucks             Lowfat Raspberry        340 
Starbucks             Apple Bran                  360
Starbucks             Blueberry Streusel        360
Starbucks             Zucchini Walnut           490 
Dunkin' Donuts     Honey Bran Raisin         500 
Au Ban Pain          Walnut Spice               550
Au Ban Pain          Carrot Walnut              560
Dunkin' Donuts     Chocolate Chip             590   

Dunkin' Donut's Chocolate Chip

                    

On a diet? Skip the duck!

Some people have fond memories of feeding little ducklings little bread crumpets kept in their cupboard for those perfect weather days. Their mother would wrap them in swaddling clothes and walk with them, holding hands, in the park. Then, when they saw the first little billed creature coming, they would get out their bread and feed the cute little feathered animals.

NOT ME! What I remember is some ugly ass thing biting my hand at the zoo eating pavilion because it wanted my sandwich. Ducks are selfish, greedy little things with one track minds. "bread, bread, bread, bread, bread, bread, bread." GET YOUR OWN DAMN BREAD!

The late comedian Mitch Hedberg put it brilliantly, "I find that a duck's opinion of me is influenced by whether or not I have bread. A duck loves bread, but he does not have the capability to buy a loaf. That's the biggest joke on the duck ever." Hahahahah - he cracks/cracked me up!

Regardless of my personal feelings for them, they are not the best on your health either. As with anything, if you eat the meat with skin, it will be much higher in calories and fat. Here's a little comparison chart (you know I love to make these.)

Meat (4oz)                                 Calories             Fat
Beef (95% lean)                         193                    7.5g
Chicken Breast                           100                    1.5g
Chicken with skin                        223                    8.8g
Turkey Breast                             120                    0.5g
Duck                                          150                    6.75g
Duck with skin                             460                   44.6g

Plus, duck is high in cholesterol. In 4 oz. of skinless meat, there are about 87mg of cholesterol. This Thanksgiving, I'd stick with the turkey.

P.S. Have you ever heard of a Turkucken? That is when you stick a chicken inside a duck inside a turkey. Enough said. I have have to go throw up now.

Ugh.

Have to bring a dish?! Try this!

Its always, what to bring? what to bring? With the holiday season upon us, there will be an endless string of parties that require you to bring your own dish. Instead of opting to bring the plates and napkins this year (defiantly not a party favorite) opt to bring an appetizer!

I know what you're thinking (WHAT?!! I can't cook!!!) Don't worry, you don't have to!! Tell them that you will bring an appetizer tray with assorted goodies. Then, go out and load up on an array of lunch meats, cheeses, crackers, breads, fruits, and veggies! These are the perfect ingredients for the perfect appetizer plate! It's genius for several reasons.

1. No cooking - awesome.
2. You know that you are going to be eating pre-meal snacks that are healthy for you.
3. The pre-meal snack will help you not overeat at your actual meal.
3. It looks like you put a lot of effort into your dish.
4. You get to work in one of the dozens of holiday themed plates you have sitting in your kitchen closet! Score!

So, what do you get? Here are my suggestions....

*Start with cheese slices of several kinds...my favorite (pepper jack, cheddar, and Swiss). Slice in thin squares or buy the cubes (depending on how lazy you are) and fan them out on the plate.

*Next, slice the bread or unwrap the crackers. Head to the area of the grocery near the deli for a variety of breads to choose from. If you go with crackers, get a few that are seasoned for a little variety. No one wants to eat a plate of saltines. (For kids, try Goldfish - always a hit).

*Next, add your fruits and veggies. Try to pick options that won't brown. Try grapes, strawberries, blueberries, carrots, celery, etc.

All Veggie Tray

*Lastly, you can add a few slices of deli meat - try flavored varieties like Cajun or peppercorn turkey! Have the deli slice it thin and then fold pieces in half or roll up and fill in the last few gaps on the plate!

*If you are a real party champion, you can add some sort of cheese dipping sauce or fruit dip in the middle - not necessary though. There are usually some good options, again, near the deli or produce sections of the grocery - usually on a separate, refrigerated shelf. Or, if you are more of a Rachel Ray type, you could make your own.

Now you look like a party genius! Congrats!

Happy Potlucking!

Bison: The Better Red Meat?

Bison, or Buffalo (interchangeable words), is often seen as a healthier version of red meat. It is similar to beef, but usually said to be slightly sweeter in taste. For cooking, bison is used much like beef. You might have seen a Bison Burger on a menu here or there. Its used in chili recipes, skewered on kabobs, in stews, you name it! But why is it seen as healthier?

Because the way bison are farmed (more naturally), the meat is leaner. The meat is usually produced without the use of hormones and antibiotics. Grass-fed bison are going to have the most health benefits; however, farmers usually turn to supplemental feeding of grains and hay to ensure enough bison product. As with anything, the more "commercial" production gets, the less healthy the product becomes. When a company starts mass producing, you are going to end up with a less satisfactory product due to the animal having less freedom to roam (so more fat content), being grain-fed (less healthy Omega fatty acids), and being slaughtered at a younger age (milder flavored meat).

On a positive note, bison is very nutrient rich, meaning it has a high portion of nutrients per calorie. Bison is high in protein, iron, zinc, phosphorus, B6 and B12. And, even though practices might change in the future, for now, it is processed much more naturally than beef, chicken, and turkey. If you are going for a more natural, hormone free intake, bison is the choice for you!

The only brand sold at my grocery is Great Range. The nutrition label for their ground bison is seen here. A very lean beef is going to have fewer calories and fat, but less nutritional value.

Health wise, it would be beneficial to work bison into your intake, pulling it into rotation with your other meat choices!

Check here for some great bison recipes!

Also, Here is Kentucky Bison Company's site that lists local (Kentucky) restaurants where you can find their products. The company is owned by 21C Museum Hotel's Steve Wilson and wife Laura Lee Brown.

*Thank you to Louisville, Kentucky's Adam Fish for this great topic! Follow him on Twitter at @Adam_Fish

Balancing Your Snacks

"Balance." We hear that word a lot in the health industry. Eat balanced meals, lead a balanced lifestyle, balance your time, stay balanced. But, what does all that mean? Well, today we are going to talk about what it means to eat a balanced snack, and in this case, it means balancing your intake of carbohydrates and proteins.

Carbohydrates and proteins have 2 very different roles within the body. When you think "carb," you should think "immediate energy." This is the stuff that picks you up right away!! When you think "protein," you should think "stability." That is the stuff that keeps you fuller, longer.

So, with a snack, you want the best of both worlds. 1. You want immediate energy and 2. You want something that is going to stabilize your hunger until your next meal. When it comes time for your mid-morning or mid-afternoon snack, you want something that offers both carbohydrates and protein - to pick you up and keep you going until your next meal.

Here are some snack ideas that will do just that! (C) = carbohydrate, (P) = protein

*Whole grain crackers (C) and a slice of 2% cheese (P)

*Fruit (C) smoothie with yogurt (P)

*1/2 peanut butter (P) sandwich on whole wheat bread (C)

*Hummus (P) and pita bread (C)

*String cheese (P) and a small banana (C)

*Low-fat chocolate (C) milk (P)

*Whole grain crackers (C) and 2-3 slices of deli meat (P)

*Small apple (C) and handful of almonds (P)

*Flavored Greek Yogurt (P) with 1/2 cup blueberries (C)

*Granola bar (C) and handful of peanuts (P)

Get the idea?!

Enjoy a healthy snack this afternoon!!

Bored with Breakfast?

One can never have too many breakfast ideas!! I know that we have talked about grab-and-go breakfast ideas before, but a few more never hurt!!

Try one of these delicious ideas this weekend!

Go Greek:
Greek Yogurt
Fresh or frozen blue or strawberries
Pinch of flax seed (For improved cholesterol)
Handful of raw nuts like almonds

Wrap it up:
Whole grain tortilla (try a brown rice wrap for a gluten-free option)
1 whole egg and 1 egg white, scrambled
Chopped peppers and onions of your choice
Side of Fresh Fruit

Eggs Dijon: (recipe from Mark Hyman's Ultra-Metabolism)
2 hard boiled eggs (cook the night before)
2 Whole-wheat rye bread slices
Yogurt Dijon (two parts plain yogurt mixed with one part Dijon mustard)
* Cover one side of bread with the yogurt Dijon, slice eggs thin and place on sandwich, top with other slice of bread
Fresh fruit in season

Go Nuts:
Banana
Greek Yogurt
Chopped peanuts
* Cover the banana in yogurt and roll in bowl of chopped nuts!

So Fishy:
Whole grain bread or crackers
Red onion
Tomato
Dill dip
Salmon slices
* Place salmon, diced onion and tomato on dill dip covered bread or cracker
Side 1/2 grapefruit

Enjoy!

Bored?....learn something!!

Being bored is no fun, and if you turn to something like FreeCell or Spider Solitaire, you are doomed. Here is a great go-to site for boredom!

Read about how to make a turkey, shop the best stores on Black Friday, make a new recipe, budget your money, throw a Christmas sweater party, cold call, travel.....its has it all! Mahalo.com is awesome!!!

One topic that caught my eye......How to Make Your Own Dog Food!!

Enjoy filling up your boring day with endless, useful knowledge:)

Happy Hump Day!!

5 Worst Burgers in America

- Eat This Not That's David Zinczenko

http://health.yahoo.net/experts/eatthis/worst-burgers-america

Skip the frozen mystery ingredients!

True statement: Healthy choice pizzas got me through college! They were around $1.50 a pop and I probably ate at least one a day. Same with my roommates. Our freezer looked like the frozen dinner section at Walmart. I won't argue with people when they say these meals are convenient. They are portion controlled, easy to transport, and quick to fix. But, what are you sacrificing for a quick meal? A lot!

With the following comparison, I want to show you that A. you're possibly eating crap B. you are overpaying for that crap and C. it might be easier to just make the dish yourself!

Here goes - for the purposes of this post, we are going to stick with spaghetti meals....more specifically versions of spaghetti and marinara sauce. Here is what I found........(pricing is based off of one grocery's prices)

Product                                   Price ($)          Calories           First Ingredient Listed (main ingredient)

Smart Ones                              2.75                  290                 Enriched Macaroni Product
Spaghetti with meat sauce    

Lean Cuisine                             2.18                 270                 Blanched Spaghetti
Spaghetti with meat balls

Stouffer's                                     2.16                 350                 Blanched Spaghetti
Spaghetti with meat sauce       

Healthy Choice                           1.96                270                 9 Grain Pasta
Roasted Red Pepper Marinara 

Lean Gourmet                            1.05                 320                Cooked Enriched Macaroni Product
Spaghetti and meat sauce

Michelina's                                 1.00                 350                 Cooked Enriched Macaroni Product
Spaghetti Marinara
            
First of all, COOKED ENRICHED MACARONI PRODUCT?!!!! I almost barfed on the floor - which would have thoroughly pissed off the guy stocking products next to me. Anyway..........compare that to making your own pasta.

1 serving of Generic                     0.41                   300                Drum whole wheat flour and                 
Whole Wheat Pasta                                                                               tomato puree
with Meat sauce
(2oz pasta with
1/2 cup sauce)

Get one of these to help measure your pasta!

So, lets say that a meal takes 5 minutes to warm up. Compare that to making your own........ cook 2 oz. pasta (boil water and cook pasta = 10 min.), place pasta with 1/2 tsp of olive oil in a small Tupperware container. Place 1/2 cup sauce in extra small Tupperware container. Once at work, combine and heat for 30 sec. Rinse and take Tupperware home.
You are going to be using approx. 8 more minutes on the meal. NOT that big of a difference when you think about it - considering you won't be eating macaroni product anymore!!

Note: The Health Choice Roasted Red Pepper Marinara was definitely the best option. It had a good price and the first ingredient was 9 grain pasta! Yay Whole Grains!!!!!!!!

Save yourself 10 pounds a year!

Becoming overweight doesn't happen overnight. There isn't a little Fat-Fairy that comes down and strategically places french fries on your thighs or fried chicken in your arm pits - making the idea of wearing a strapless dress nothing other than a joke. No, body fat is a creepy night crawler that, little by little, injects your body with useless matter in the most unflattering places.

It's a fact that if anything is done little by little, you are less likely to notice. You don't take $20 out of your mom's purse, you take $2 a day for 10 days. You don't re-arrange your co-worker's office as a joke, you move everything 1" to the right once a week to drive them crazy! Its the same concept with weight. Small changes, here and there, add up to you becoming ........plump........without noticing.

Think about it: 100 calories a day (more than your caloric need) for 365 days is 36,500 calories. That equals 10.4 lbs of body weight. So, if you eat one too many 100 calorie packs, small fries, bite size Snickers, extra slices of cheese, or 8 ozs of soda every day - you could wake up a year from now, ten lbs heavier. Now, what if you do this for 5 years in a row? If you weigh 150 lbs today and you keep this pattern up - you would weigh 200 lbs by the fall of 2016. Scary thought, right?

So, what can you do? Well, you need to learn how to decrease your calorie intake by making small changes/substitutions throughout the day. Here are a few ideas on how to save yourself 100 calories a day, meaning 10 lbs by fall, 2011!

1. Kick the soda habit (1 cup soda = appox. 100 calories)

2. Start using a non-stick cooking spray (1 tbls of canola oil = 124 calories, 1 tbls butter = 100 calories)

3. Skip the coffee creamer, try skim milk (2oz liquid creamer = 80 calories)

4. Order the SMALL (large McD's fry = 500 calories, small = 231 calories)

5. Add mustard, not mayo (1 mayo packet = 90 calories, 1 mustard packet = 30 calories

6. Cut back a drink a day (1 12 oz regular beer = 145 Calories)

7. Skip the bagel (approx. 250-300 calories)

8. Go baked, not mashed (1/2 cup baked potato = 57 calories, 1/2 cup mashed potatoes = 115 calories)

9. Switch from 2% to skim (1 cup 2% milk = 122 calories, 1 cup skim milk = 90 calories)

10. Go naked (1 Qdoba tortilla = 330 Calories)

Have anymore great suggestions?! Add them below!!