Cottage Cheese!!!

Cottage cheese is an easy, high protein option that can be worked into any meal of the day!! 4oz of 1% cottage cheese has about 80 calories and 14g protein!! Wow!!

So, how can you work it into your day?

Breakfast:
Add cottage cheese into scrambled eggs - it just takes a little bit to get a big protein boost!

Lunch:

Chicken Salad Lettuce Wraps
Ingredients
8 Bib lettuce leaves
1/2 c low-fat sour cream3T. hoisin sauce
1/2 tsp. salt
1/4 tsp chili paste
2 c cooked chicken, diced (or canned)
1/2 c celery, diced
1/4 c red onion, diced
3/4 c cottage cheese
4 tsp peanuts, chopped
Directions
Combine sour cream, hoisin sauce, salt, chili paste, chicken, celery and onion; mix well. Lay the washed and dried lettuce leaves on a platter. Top each with 1/4 c chicken salad. Top with a heating T of cottage cheese. Sprinkle with peanuts!
daisybrand.com/recipes

Snack:
Top apple slices with cottage cheese and a sprinkle of cinnamon

Dinner:
Black Bean Nachos
Ingredients

1/2 c low-fat cottage cheese
2 T low-fat sour cream
hot sauce to taste
1/4 tsp cumin
2 c pita chips
1/2 can black beans, rinsed and drained
1/2 c 2% Mexican cheese blend, shredded
1/4 c green onions, chopped
1/2 tomato, chopped
Directions
Mix the cottage cheese, sour cream, hot sauce and cumin in small bowl; set aside. Layer the pita chips on a large microwaveable plate. Top with 1/2 of the beans and shredded cheese. Microwave on high for 1 min. or until cheese is melted. Drop the cottage cheese mixture by spoonfuls over the melted cheese on the nachos. Top with green onions and tomato.
daisybrand.com/recipes

Late night:
Spread cottage cheese on crackers and top with your favorite jam or jelly

Boost your protein intake with cottage cheese today!!

Counting Calories is Old News

Harvard has done it again, folks. Upon first glance, you might shake your head and say...duh. But, really, this is a big deal!

A study from the New England Journal of Medicine linked specific foods to the likelihood of weight loss or weight gain over a four year period. It actually even states the specific poundage likely gained or lost from consuming 1 additional daily serving of each food over a four year period.

Basically, this suggests that counting calories is old news...and really it's about counting specific foods.

So, what did they find? Per every 4 year period, 1 additional daily serving of the following foods were associated with the correlating amount of weight gain.

Butter                                           0.30 pounds
Sweets and Desserts                     0.41 pounds
Boiled, baked or mashed potatoes 0.57 pounds
Processed meat                             0.93 pounds
Unprocessed read meat                 0.95 pounds
Sugar-Sweetened drinks               1.00 pounds
Potato Chips                                 1.69 pounds
French fries                                   3.35 pounds

Wow!!! Who would have thought that potato chips and fries would be so much higher than sugar-sweetened drinks?!!!

Here's the good news. The study also found a way for you to be proactive!! 1 additional daily serving of the following foods were associated with the correlating weight loss over a four year period.

Yogurt                                          -0.82 pounds
Nuts                                             -0.57 pounds
Fruits                                            -0.49 pounds
Whole grains                                 -0.37 pounds
Vegetables                                    -0.22 pounds

Glad I don't own a potato farm!! Here is what Tim O’Connor, the president and CEO of the U.S. Potato Board, stated about the study’s methodology. “Details of the study would indicate that they didn’t control all the variables,” he said. “In particular, they didn’t control for calorie intake. They blamed weight gain on potatoes but didn’t control total calories consumed by individuals.”

Regardless, it's hard to argue the point that fries = fat ass. Sorry, Tim. Count your losses on this one - I'm sure you won't be hurting for money...how many McDonald's regulars are grabbing the Wall Street Journal these days?

(Thanks for the article, Dad!!!!)

Dear Beer Enthusiasts,

If you haven't visited Beer Advocate's website, then you are missing out. This all inclusive site is great for anyone needing information about beer - from the history, to how to make it, to how to pair it, to which one has the most alcohol!

Learn about breweries, up-coming events, or just some basic terminology so you don't look dumb on a date!!

Here is the home page.

Here is Beer 101, where you can find all sorts of awesome information.

And, here is the their top rated list.

Also, follow them on twitter at @BeerAdvocate

So, don't just pretend to be an enthusiast...become one!!! Happy Monday...hang in there...here comes a holiday weekend!!!!

- Thanks, Lesley, for the great site!!!

How dumb do they think we are?

I would have loved to have been at this marketing strategy meeting. Check out these 2 images found on McDonald's packaging. (Yes, we had some McDonald's while traveling this weekend, but we were under no impression that it was in any way healthy.)

Check our these "healthy images?"

Oh, here at McDonald's, we really value fruit and eggs in their natural form.

We definitely recommend you weigh all your food and eat whole vegetables. Hit the backyard this summer and grill your own healthy, delicious meal!!

What the? Do they really think these images improve the "health" appeal of their food?!!!! Hilarious. 

Diet Personality Quiz

I love SparkPeople.com. It is an online diet and fitness tracker that has tons of great information! I created my own profile a few months ago - I thought the best part of it was the meal plans and recipes, until I found the Diet Personality Quiz.


Take 5 minutes to fill out this quiz and get some great tips for healthy eating that are based on your personality!

I took the quiz and was considered a "fast fueler." I got great tips to help me keep my meals healthy.


Click here to see what diet personality you have!

I have an Eating Disorder PART IV

It is not new information that Americans live in extremes. We don't only have hamburgers, we have quarter-pounders. We can't just have a roller-coaster, we have to have the tallest, fasted roller coaster. We can't just have flat screens, we have to have 52" 3D flat screens. We can't just give out one loan, we have to give a loan out to EVERYONE regardless of income, assets, or any reimbursement potential of any kind....oh, no...getting off topic.

We live in a place where, "work hard, play hard" was invented!! The busy nature of our lives had no choice but to roll over into our eating habits. The American Dream is not attained by napping in hammocks, long strolls on the beach, and daily gourmet cooked meals from mom. (Well, maybe the old American Dream was). Now, we have replaced aprons with business suits, family dinner with DS Nintendos and competitive soccer, a hard day of labor with emails, and a walk to a friends house with 30 minutes at 6.2 on a treadmill.

I can g-chat, email, skype and text my friend who lives in Nigeria literally instantly! That's the way life is now. Instant. I can't shower without taking my phone in the bathroom with me because it is now expected for me to be available 24 hours a day...because I can be!! I am running around like a chicken with my head cut off all day because of the increased amount of productivity that is now available to my generation. I don't have to wait 3-4 business days for this or that to arrive in the mail. I print it off my email, and it needs to be filled out and faxed back within the hour. IT'S TOO MUCH!!!!

I liked Willy Loman's (Death of a Salesman) look at the American Dream. He didn't think it took hard work, but just being well liked. There was one scene where his son gets in trouble at school (can't remember what he did) but Willy's response was "Did the kids laugh?!" He was more interested in BIFF's (that's his name!!) popularity than anything. If only it was that easy. Now you have to have a doctorate in social media to get anything done.

My point is, we are seen as having to be ON all of the time. We can't miss a beat. We have to be in a meeting, on a conference call, and texting our BFF simultaneously, or we're seen as a poor co-working, a lazy volunteer, or a bad friend. In this life of extremes, no wonder our eating takes on the same pattern.

When I am done with my work-week, I have to shut down. Sometimes, the only way to get the ringing of the cellphone or the "beep, bu, bleep" of an incoming e-mail out of my head is to party...hard. So, how can we get some balance back in our lives, back in our eating habits?

Here are my thoughts...

• Have an hour a day be designated no phone, no computer hour
• Eat while sitting at a table...not in the car, not in front of the TV, not at your desk!!!
• Learn to say NO when something isn't a priority. When you are young and just getting started, you feel like you have to be the designated Nascar racer at your work. You're on every committee, you run the softball league, you take on outside projects...you have your limits too...find them.
• Leave your office for lunch. (I need to take my own advice on this.)
• Meet a friend during the week to do something fun!
• Play on a sports league (I've been playing on a kickball team (Go Donks!) for a few years now, and it really breaks up the week. It gets me outside, and it makes me socialize.
• Take a nap on Friday when you get home from work. Sometimes I'll come home on Fridays from work so over life that I immediately go to the fridge for a beer to start the evening. You need to relax. I have ruined many of Friday nights because I was tired and irritable - you don't want to ruin half of your weekend.
• Plan something fun on the weekends that doesn't involve drinking. Go to a movie, go hiking, plan a picnic, go to your little cousin's ballgame! Anything!!

There are many other things that you can do!! Just try to keep the word "balance" in your head. Make a note and put it somewhere were you look every day!!

Happy balancing, America!!

I have an Eating Disorder PART III

So, as we've seen, this weekly binge and purge cycle is not going to cut it. Now that we all know we're suffering from weekemia, what can we do about it? My first thought was - let's just binge all week! But, I guess that wouldn't do anybody any favors:)

Here are some tips for overcoming your eating disorder and adding some balance back to your life:

• Add in a weekend workout. It doesn't have to be anything crazy - just try going on a walk before your evening out.
• End your weekend with an activity like an evening trip to the park instead of a meal out.
• Track your intake. There is nothing that will make you more self-aware than actually seeing the numbers right there in black and white!
• Speaking of black, don't black out. Think about the amount you are drinking. If you have trouble remembering, track it as you go. It used to be a thing in college for people to draw dashes on their arm for how many drinks they'd had. I'm pretty sure this was to impress idiots like me into thinking they were cool...damn it - it worked. Drawing on your arm might be a little trashy, but you get the idea. Just think as you drink.
• Start off with a good breakfast! Try to make it a point to have a healthier breakfast on the weekends. This is going to be more difficult when you are hungover, sitting there craving the greasiest sausage biscuit you can find. But, that is 1. not going to help your hangover and 2. make you super fat. A lose lose if you ask me.
• Remember my post on must-haves vs. unnecessaries? Only eat things that are on your necessary list. This way, you're never wasting calories.

If you apply a little less binge to your weekend, then you won't have to be so restrictive on the weekdays. You might find that you have a little more energy and your workouts are more successful!

• Increase the size of your breakfast. This is one of the hardest things for people to do, but it is the best place to increase your intake. (Now, don't go adding donuts to your diet, increase those healthy calories from whole grains, whole fruits, lean proteins, low-fat dairy, and unsaturated fats!)
• Make sure you are having snacks. My post on the importance of eating pattern explains the importance of snacking between meals.
• Have a drink! Having 1-2 drinks after a long day is good for your sanity!! (Now don't take this as - Well, Erin said for me to drink every night of the week for a more balanced diet!!) I'm just saying that decreasing your restrictiveness during the week will hopefully decrease your binging on the weekends. You will be keeping yourself away from feeling deprived.

Tomorrow we are going to talk about how an unbalanced lifestyle not only affects your eating and exercising habits, but infiltrates your whole life. There are more tips to come on how to balance out your weekly routine and hopefully start to feel like a more in control, relaxed you!!

I have an Eating Disorder PART II

An eating disorder is defined as any of several psychological disorders characterized by serious disturbances of eating behavior, or abnormal eating behaviors.

So, can we consider Weekly Extreme Disordered Eating Pattern (WEDEP), or "weekemia," as I like to call it, an eating disorder? Let's walk through the definition word by word.

Psychological, or mental, meaning the total emotional and intellectual response of an individual to external reality: The cyclic eating pattern that we are discussing is someone's intellectual response to an external reality, the reality being that increased calories and lack of exercise induces weight gain and that decreased calories and increased exercise induces weight loss. Understanding that reality and using it to manipulate your intake in a cyclic manner in that you eat and drink crap on weekends and then restrict on weekdays is a mental, intellectual decision.

Serious: Relating to a matter of importance: Is your health important? It is well known that consistency of eating and exercising is productive when it comes to keeping your metabolism in mint condition for the longevity of health and a healthy weight. So, purposely playing the system. increasing your intake to an extreme 2 days of the week and then restricting during the week, is not necessarily healthy for your body...even though you can maintain your weight. You are manipulating your body to maintain weight, but in a non-healthy manner...It's possibly even detrimental to your future health. This reminds me of bulimia (a very well documented eating disorder) where actions are taken to maintain weight. So, yes, I would say that "weekemia" is serious.

Disturbance: A local variation from the normal conditions. If the normal conditions is balanced eating and exercising (which is different for each person), then binge eating and drinking coupled with restricted eating and increased exercise would be a defined disturbance. Furthermore, this is a disturbance of eating behavior.

So, going by definition, I would say that this pattern of eating could be considered an eating disorder. But, what can we do about it? Find out tomorrow!!!

I have an Eating Disorder PART I

I realized that I was on to something last weekend when I went to get a typical Sunday night dinner at not 1, but 2, fast food restaurants. I wanted chicken rings from White Castle, but with McDonald's fries and an Oreo McFlurry. (You know that's an impressive combination:) I hit up McDonald's second and placed my purchases in the hands of the untrustworthy character in my passenger seat. What happened next embarrasses me still. My enraged reaction to him pretending to eat one of my fries was shocking and frightening...to us both! What was I doing?! Why did I act like I was literally STARVING?!! Well, I'm thinking that I might just of been! A similar situation happened when I got my hands on some sour cream and onion Pringles at the lake the other day. I was standing in the kitchen shoving them in my face 3 at a time. On 2 separate occasions someone tried to talk to me only to be ignored as I continued until the entire canister was empty. I couldn't stop myself. I was entranced and literally couldn't think about anything else until I had finished the while thing!!

I have been thinking about this idea a lot lately, and I think that it deserves some attention. I have devoted this week's posts to the development of my thoughts on the idea that not only I (or the 20 somethings of the world) but Americans as a whole have adopted a possibly dangerous disordered eating pattern. For the shock and awe affect, I would go as far as saying that the pattern that I'm talking about is an eating disorder. (But we'll get to all that later on.)

For now, I am referring this pattern as Weekly Extremes Disordered Eating Pattern (WEDEP)

Today's piece of the puzzle has to do with the pattern itself. The pattern includes a weekly cyclic process of eating and exercising in a strict manner Monday through Friday only to binge on unhealthy food and alcohol while staying sedentary for the 48 hour stint of the weekend.

I am speaking from experience. Up to this point in my life, I have considered this "balance." I encourage people to splurge once in a while as long as they have the personal confidence that they will be able to go back to the oatmeal and spin classes that await them on Monday morning. I have considered carrot sticks on Thursday followed by McDonald's on Friday absolutely fine...ideal in fact! But, I feel that I, along with many, have taken this concept to the extreme.

The goal should be making choices produced by efforts to remain health conscious. However, this pattern seems to be more vanity conscious than anything. As long as that damn dress fits on Friday night, then I'm golden!

I did the math. Here is and example of a weekday vs. weekend day intake and workout regimen for myself.
1) Weekday
- Breakfast: Oatmeal with skim milk and Peanut butter
- Snack: 6oz Greek yogurt
- Lunch: PB&J with apple with string cheese
- Post-workout snack: Protein bar
- Dinner: Chicken sausage with vegetable medley
- Workout: 40 min run

2) Weekend
- Breakfast: Starbucks' sausage, cheese, and egg sandwich with low-fat chocolate milk
- Lunch: PB&J
- Dinner: Plain hamburger and small fry
- Snack while drinking: 2oz potato chips
- Alcohol: 10 beers
- 4th meal: 2 soft tacos and nacho supreme
- no workout

My average intake on a weekday is around 1,500 calories. Coupled with an average 30 min workout burning 300 calories, that is a net of 1,200 calories. On an average weekend day involving Starbucks, alcohol, and a 4th meal, I eat about 4,000 calories. With no workout in site, that is a net of 4,000 calories. Knowing that 3,500 calories is equal to 1 lb of fat, I (on a weekly basis) gain 1 lb from Friday to Sunday and then lose 1 lb from Monday to Friday.

Here are some additional feedback that I received from a few friends...

25 y.o. male
1) Weekday- Breakfast: one packet Quaker oatmeal
- Mid-morning snack: banana
- Lunch: Lentil soup, spinach salad w/ balsamic vinaigrette, string cheese
- Afternoon snack: apple
- Post-work workout: 1 hour of concentrated, super-setted weight training & light cardio
- Dinner: Grilled chicken breast, salad w/ light Italian dressing, green beans

2) Weekend

- Breakfast: Scrambled eggs (no egg whites; 4 eggs)
- Lunch: Wendy's #6 (Spicy chicken sandwich w/ cheese, large fry, diet coke)
- Dinner: Spaghettios and two leftover pepperoni pizza slices
- Crunkness: 12-16 beers throughout course of the night; 3-4 bourbon shots
- 4th Meal: Taco Bell - crunch wrap supreme, fiery burrito, soft beef taco, small nachos
- no workout

25 y.o. female

1) Weekday
- Intake: 1300-1500 calories
- Workout: 1 hour of boot camp plus either gym or a walk-in-talk after

2) Weekend
- Intake: 2500-3500 calories
- Workout: I do try to run/gym it up for at least a hour or something that sweats some out
Damn McDonald's

25 y.o. male
1) Weekday

- Intake: 1900 calories
- Workout: Lift for 30 min. Elliptical for 30 min.

2) Weekend

- Intake: 4200 calories
- Workout: yard work

So as you can see, there is a large discrepancy between the weekday regimen and the weekend regimen. I always knew it was bad, but never really thought about the negative affect it might have. If my weight stays the same from week to week and I am still having the energy for weekday workouts, what's the big deal? Well, that is what we're going to look at this week. It might have a bigger impact that we think! And, maybe there is a better way of doing things.

Challenge: Do your own calorie count. What is the average difference between your weekday and weekend intake vs. output?

LIFE of an American 20 Something

It’s the way of life, it’s the way to get ahead.

Do this, get this, say this.

Then scan it, blog it, tweet it, post it. Piss! Did you forget to put it in the mail?

Monday morning, rise and shine.

Hit the ground running, get back to the grind.

Get up, make your coffee, yoga if there’s time!

Run to the bank, good god, please don’t let there be a LINE LINE LINE!

Did you finish that report? Can you get it to me by noon?

Sure, boss, I’ll be off Facebook real, real soon.

Oh, lunch? I’ll skip today.

Gotta' catch up on some work if I’m gunna' get paid.

It’s 7 already?! Better hit the gym.

Have to sculpt these muscles from limb to limb.

Get home, I’m exhausted, throw some chicken on the grill.

Eat just enough to get my fill.

Now for some TV. OH NO! My favorite character is dead!

Then try to sleep. But how with my to-do list dancing in my head?

All the way to Friday, things are pretty much the same.

 I know, pretty lame.

Friday night comes (with some Lady Gaga tunes.)

Only have 7 hours to act like a complete lune.

Shove all your fun in now! There’s not much time left.

Shots, dancing, shots, dancing. Almost arrested for theft?

Don’t forget my fourth meal. Cab driver, turn here!

Will I have enough money for both is my only fear.

Don’t touch my fries! I haven’t eaten all week!

But did you notice my ass in this dress? Very sleek.

Hangover, hangover. You’re here too soon.

Please, no one post pictures. If you need me, I’ll be on the couch this afternoon.

100 miles an hour down the road of life.

No time to stop and think, “Am I doing this right?”

If you slow down to pause, an opportunity might pass by.

Then who gets ahead?....That guy?

Dress right. Talk right. Stand right. Be right.

Know sports and politics just enough.

Act like a lady, but still show em’ your tough.

Shave this, wax that, do you have an outfit to wear?

Think green, drive a hybrid, care about the air.

America, we shout, we love you girl!

But slowing down…just a bit? We might want to give it a whirl.

This an intro into next week's posts about the phenomenon of American living and how it can lead to unforeseen disordered eating patterns. Have a good Friday, and gear up once again for a super fun Monday!!

Are your spices outdated?

A "Best By" date makes identifying outdated spices easy. But, what if there is no "Best By" date. The second number to lean on is the product code that can sometimes be found on the container. For some brands, this code can be used to find the date the spice was manufactured.


Brands like McCormick use both the “Best By” date and the product code. McCormick's website has tons of awesome information about spices (including recipes). There is also a place where you can enter a product's code along with the city of manufacture to to find it's manufacturing date.

Quick freshness guide: (http://www.cozi.com/)
Ground Spices: 2-3 years

Whole Spices: 3-4 years

Blends: 1-2 years

Herbs: 1-3 years

Extracts: 4 years – except for vanilla extract which lasts indefinitely

Signs of aging: faded color, lack of aroma, and diminished flavor.

To make the issue of aging spices a little easier, use a permanent marker to put an expiration date on your spices as soon as you buy them. If you fill your own spice bottles (hippie), put a piece of tape on the bottle before writing the expiration date on it.

As spices age, they lose their flavor, aroma, color and vibrancy. You don't want to add flat flavor to a food you worked hard to make!! So, throw out your old herbs and spices, and make sure to clearly mark all spices when you buy them!!

Have a spicy hump day!!!

USDA finally gets with the times!

Is your plate shaped anything like a triangle? Do you usually put your food on your plate in strips on your triangle plate from top to bottom? No. You don't. So why were we trying to teach children about nutrition with this unrealistic visual in mind? Who knows. But, thankfully, the USDA (United States Department of Agriculture) caught on and now we have a much better visual for everyone to go by!

Shown above was actually one of the earlier food pyramids we had. Then, we got this,

which also included activity.

But this June, with a call to improve our nutrition in three areas,

     1. Balancing calories
     2. Foods to increase
     3. Foods to reduce

the USDA has stepped up it's game!

See this PDF file for more details.

With this easy to read visual, it is now easy to relate the food groups to what is actually going on your plate. The hardest part? Probably getting half of your meals to be made of fruits and vegetables. See this past post to help make your plate a little more colorful!!

Anal Fissure Town

The other day, my foreign friend (yes, I only have one...that's enough) and I decided that there is really nothing funnier than anal fissures. What are anal fissures, you ask? Oh, just hairline tears anywhere along the anus. How is that related to nutrition, you ask? Oh.....like this.


If you go to a Mexican restaurant that is NOT a chain...you're going to find yourself in anal fissure town.

If you eat too much fiber and not enough liquid...anal fissure town.

If you drink too much espresso prepping for your big meeting...anal fissure town.

If you visit a Chinese Buffet....or any buffet for that matter (especially if seafood, steak, and pizza are all served at the same meal)...12 and under....free anal fissure town.

If that Imodium worked a little too well...anal fissure town.

If pooping makes you anxious...anal fissure town.

If you force yourself not to use the restroom for prolonged periods of time due to poor sanitation issues in your current environment...anal fissure town.

If you think fat-free chips made with Olestra are your ticket to skinny town....think again...anal fissure town.

If you think that Taco Bell is your salvation after a night of tequila shots....4th meal anal fissure town.

If you live in San Fransisco...in the 80's...anal fissure town.

Let it flow steady, Louisville...trust me...you'll be avoiding some much unnecessary pain.

Peace out, from Anal Fissure Town.

- Written in collaboration with a Russian Immigrant named Sasha.

Oh, if you are currently suffering from an anal fissure, try taking a mild stool softener for about 6 weeks. If pain continues, consult your doctor asap!!! Oh, and avoid those late night White Castle trips:)

Happy Friday:)!!

I like the way you shuck your corn.

There is no reason to buy this.

Or this.

Or this.

Yes, I know it's a little scary the first time, but you need to head to the produce aisle for some of this.

At super cheap prices, corn is a great side item for any summer bbq or clambake. Clambake you ask? It's an outdoor party, typically by the seashore where treats like clams, fish and corn are cooked on hot stones covered in seaweed:) Yay new words!

By shucking and cooking your corn yourself, you will save unnecessary calories and sodium while increasing your vitamin intake! (Not a bad deal!) So, how do you pick out and cook the perfect corn?

1. Purchasing: When purchasing at the grocery, the husks (outer green covering) should be bright green and fitted tightly around the ear of corn. The kernels should be in tight rows right to the tip of the ear of corn and look plump. It is perfectly acceptable (well maybe a little frowned upon) to peel back the husk to check and see if the corn looks fresh:)

2. Shucking: (or husking) should be done right before cooking. Start at the top where all of the silky white threads are popping out and pull all the way down the base. Try and get all the threads. If you need extra help with that, try a wet paper towel.

Have bowl around for discarded husks.

Twist or cut husks off at the base of the ear

Done!

3. Cooking:
      Boiling: Choose a pot large enough to hold the amount of corn you want to cook, with room for water to cover the corn. Cover pot and bring unsalted water to a boil. Add shucked corn bringing the water back to a boil. This part will go faster if you cover the pot. It will take approximately 3 to 4 minutes to bring the water back to a boil. Once water comes back to a boil, immediately remove the corn from the water.


      Grilling: This is my preference. Preheat the grill on medium temp (approx. 350) Place corn in foil either individually or in one large piece. Brush corn with olive oil (or just drop a little in there - no need to be scientific about it). Then add what you like! Salt, garlic, cheese, onion, pepper, lime or other spices! Place on grill rotating every so often. It should take about 15 minutes. You will know it's done by a slight grilled look to the corn.

Enjoy!