COLLEGE.

College was a special time filled with countless Thirsty Thursdays, BW3's trips, Tan Zone stops, morning sausage biscuits, frat party ice luges, keg beers, jungle juice shots...and about 15-50 lbs that everyone thought looked good shoved into a CATS-T and low rise jeans. Dear god.

Yes, college was awesome, but I've had to spend my 20's helping my body recover from the inevitable damage that I caused. I love the reunion homecoming games 1-2 years post graduation, when you see people and think..."Oh, that's what you're supposed to look like."

I contemplated putting before and after pictures of my sister Kristin on here, but I thought that might be crossing the line:) Keep in mind, this is a girl that thought K Lair cheese fries were a breakfast item. Yeah, the one that just did the Ironman. Needless to say, she's a Post College Hottie! (PCH) Know any?

Tolly-Ho (original location)

I'm not going to go on and on and tell you how to stay fit in college, because, honestly, if you are fit in college, you are doing something wrong. I used to teach group fitness classes at our campus rec center, and I still managed to put on a good 20lbs. I was doing it right!

We made up a cheer in college. Thankfully, I had 2 years of Allstar experience helping us out. Yes, I was a National Champ, as all cheerleaders are. Thank you. Here is what my roommates and I came up with while drinking 40s in our driveway one sunny, most likely a Tuesday, afternoon around 3pm-ish. Don't worry. We also had choreographed hand motions.

Mad Mushroom Cheese Sticks

Life of a Wildcat

L-E-X-I-N-G Lexington and me!

Limestone Road with Tolly-Ho,

Down the street to The Keys!

Cheese sticks with garlic sauce and ranch dip for me.

S-T-A-T-E Street 1-3-9

Hop in the car.

Go to Rite Aid,

Most Bad-A house ever!
139 State Street!

And get our bottle of wine!

"Cash back, please!"

"How much do you need?"

"5 Dollars.

It's Thursday night.

All you can drink with a student ID!!!!"

Moral of the story: Do it right, and get skinny after college!!!!



Avio - Karaoke and the Jungle Room! Nuf said.



 

Two Keys with the girls!

Waffle Winner

Looking for a yummy breakfast alternative?! This token "quick food" is doing significantly better than its fellow toaster treats!

Kellog's Eggo FiberPlus Buttermilk Waffles are the only way to go!

Perks:

• 9g fiber
• 35% of your daily calcium needs
• Only 1.5g of Saturated fat
• Only 3g of Sugar

Why would you buy anything else?!!

Try topping with a natural peanut butter and fruit for extra protein and essential nutrients!!



App your way to a healthier you!

Everyone is on their smart phones these days! It's actually getting somewhat annoying...and rude, but what-ev. If you can't beat em, join em.

It is well know that tracking is one of the best indicators of successful weight loss and management. Basically, if recording your intake and activity isn't a part of your weight management journey, I don't know how much I would bet on your success. (in a nice way, or course)

One of the most popular way of tracking now is by using an app on your smart phone. There are tons of great tracking apps out there, but these take it a little further - providing a personal nutritionist and trainer that fits inside your pocket! Genius! I am not the most tech savvy girl out there, so I'm going to turn to Jessica Girdwain from Health Magazine on this. Here are her top 7 "Shape-Up Apps."

MEAL SNAP: 2.99 mealsnap.com - This allows you to take a pic of your plate, then it gives you an approximate calorie range for your meal!

NIKE TRAINING CLUB: free iTunes store - This creates playlists from your ipod to sink with one of the "coached" circuit routines. Like a personal trainer! (except affordable)

ALL-IN YOGA: 1.99-3.99 mobile.viaden.com - Creates yoga routines from its over 300 pose data base based on your skill level. Namaste:)

SHAKE A SNACK: 0.99 shakeasnack.com - Jiggle your phone and the app puts together a random 3 ingredient snack for 100-300 calories. Yum!

FOODUCATE: free fooducate.com - Use the app to scan the barcode of your favorite foods and see what health score it gives you! This is my favorite because you are actually learning as you use it! Oh, and it's free:)

TEMPO MAGIC PRO: 4.99 lolofit.com - Adjusts your music's tempo to match your routine. Apparently, it doesn't leave your songs sounding like chipmunks, so that's a plus!

MAPMYFITNESS: free mapmyfitness.com - Tracks a running route wherever you are! Then you can use your phone's GPS to track/map your run/walk/jog/skip:)

Thanks, Health Magazine for the tips!

What's For Dinner? V

Alright, here is the last recipe of the week! Let me know if you have tried any of the What's For Dinner dinner ideas! I'd love to hear how it goes!

The key to this recipe is making the spaghetti squash ahead of time. Because you have to bake the squash for at least an hour, it would really save you some time on a week day evening! A plus to this recipe is that you can have some creative control! You can make this recipe fit your taste buds! Use the herbs that you like, add a meat or tofu if you like! Enjoy!!

Herbed Spaghetti Squash - 4 servings - From Chef Emeril

Ingredients
1 small spaghetti squash, about 2 1/4 pounds

2 1/2 tablespoons butter
2 1/2 tablespoons finely chopped mixed soft herbs, such as basil, chives, chervil, parsley and sage
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper

Directions
Spaghetti squash:
Preheat the oven to 375 degrees F.

Using a sharp knife, cut the squash in half lengthwise and place, cut side down, in a baking dish. Add enough water to come 1/2-inch up the sides of the baking dish and cover with aluminum foil. Bake for 45 minutes, until the squash is easily pierced with a paring knife. Turn squash over and cover with foil again and continue to cook another 15 minutes, until the squash is very tender. Remove from the oven, uncover, and allow to cool slightly. Using a spoon, remove the seeds and discard. Using a fork, gently pull the strands of squash away from the peel and place the squash strands into a mixing bowl.

Herbed Squash:
Heat a skillet. Add the butter, spaghetti squash, herbs, salt and pepper and toss thoroughly but gently to heat and combine. Serve immediately or cover and keep warm until ready to serve.

What's For Dinner? IV

Ok, not everyone has time to actually preheat the oven, or even turn the stove top on. I get that. The next best thing is chopping! So, here is your chopping only recipe of the week!!

Mediterranean Tuna Salad

Ingredients
7 oz beans (options: chickpeas, black-eyed peas, or kidney beans) rinsed

1 can (5-6 oz) water-packed chunk light tuna, drained
1/2 large red bell pepper, finely diced
1/4 cup finely chopped red onion
1/4 cup chopped fresh parsley, divided
3/4 tsp finely chopped fresh rosemary
4 tbls lemon juice, divided
2 tbls extra-virgin olive oil, divided
black pepper to taste
1/8 tsp salt
4 cups mixed salad greens of your choice
Optional: pita bread pockets

Directions
Combine beans, tuna, bell pepper, onion, parsley, rosemary, 2 tbls lemon juice, and 1 tbls oil in a medium bowl. Season with pepper. Combine the remaining 2 tablespoons lemon juice, 1 tablespoon oil, and salt in a large bowl. Add salad greens; toss to coat. Divide the greens between 2 plates. Top each with the tuna salad. Optional: Place salad in a pita break pocket to make a Mediterranean Tuna Salad Sandwich!

What's For Dinner? III

With the right spices within reach, this main course is quick and delicious. From a diet called the Eat-Clean diet, this Tilapia recipe is healthy and can be made in no time!

Seasoned Tilapia

Ingredients
• 1/4 cup / 60 ml best-quality olive oil
• 3 cloves garlic, minced or pressed
• 1 tsp / 5 ml paprika
• 1 tsp / 5 ml ginger
• 1 tsp / 5 ml fresh ground black pepper
• 1 tsp / 5 ml dried mustard
• 1 tsp / 5 ml oregano
• 1 tsp / 5 ml chili powder
• 1 pinch cayenne pepper
• 4 tilapia filets, thawed

Preparation
1.Preheat your oven to 400ºF/ 205ºC. Line your baking sheet with parchment paper.
2.In a medium sized bowl combine olive oil, garlic and seasonings.
3.Dip each filet into the seasoning and place it on the baking sheet.
4.Pour any remaining seasoning over the filets on the sheet and place the baking sheet in the oven.
5.Bake for 10 minutes.

What's For Dinner? II

Want to make everyone happy? Well, to make the adults happy, your food has to be good. To make the kids happy, your food has to be fun! This recipe is both!! Yes, this is another turkey recipe, but you can also use lean ground beef or bison!

Turkey Sliders

Ingredients
1/2 lb. Lean ground turkey
8 2% cheese slices (I like American on my burgers, but you can get fancy if you want!)
8 small whole wheat dinner rolls
8 cherry tomatoes
8 pickle slices
3/4 cup minced onion

Directions
Put ground turkey in a bowl. Use a small ice cream scoop to form 1 oz. patties, then place them in a preheated pan sprayed with cooking spray. Cook over medium heat for 4 minutes on each side, or until fully cooked. Last minute, place cheese on top. Cover with a lid to melt.

Saute minced onion over medium heat until slightly brown on the edges. Place slider topped with cheese on bun and top with minced onion and pickle. Place tomato on top, secure with a tooth pic. Add ketchup mustard, lettuce, or spinach if you'd like!)

Turkey Slider Varieties



What's for Dinner? I

We are always looking for new, easy, healthy recipes for dinner throughout the week. So, this week, that's exactly what I'm going to give you!

In my opinion, one of the main culprits in poor childhood nutrition is the chicken nugget. You think you are doing ok because there's chicken in there, but relying so heavily on such a processed food probably isn't the best option. But what if you could make your own chicken nuggets?!

Here's how:

Chicken Fingers with Chipotle-Honey (4 servings)

Ingredients
1 lb boneless, skinless chicken tenders
salt and black pepper to taste
3 egg whites, lightly beaten
2 cups panko bread crumbs (sometimes found in the international aisle)
4 Tpsp Dijon mustard
1-2 tsp chipotle pepper puree (sometimes found in the international aisle) or Frank's hot sauce

2 Tbsp honey

Directions
Preheat oven to 450. Season the chicken with salt and pepper. Place the egg whites in a shallow bowl. Place the crumbs on a plate or in a shallow Tupperware and season those too. Dip the chicken tenders into the egg, then toss in the crumbs. Coat fully.

Place the breaded chicken pieces on a baking sheet coated with nonstick cooking spray and bake for 10-12 minutes, or until the crumbs have browned and the chicken is firm.

Combine the mustard, chipotle, and honey in a large bowl. Use as a dip (or use honey mustard or ketchup instead) or you can Toss the cooked tenders in the mixture so they are all evenly coated with the spicy-sweet sauce.

YUM!! They turned out great!

Cheers to the freakin' weekend!!

First let me apologize for my absence this week. Work got in the way. Ugh. I don't have any nutritional advice for you today, but since it's Friday, I figured it didn't matter. If you are trying to get pumped for the weekend, turn your speakers on max and rock out to this song RIGHT NOW! It's my favorite!!

Oh, if you're needing a crock pot recipe for your tailgate Saturday, here you go! Delicious! (from Hungry Girl)

Turkey-rific Taco Bean Dip


PER SERVING ( 1/2 cup): 131 calories, 2.5g fat, 453mg sodium, 16g carbs, 4g fiber, 2.5g sugars, 11g protein

Ingredients:
10 oz. raw lean ground turkey
1 1/2 tsp. taco seasoning
2 cups diced plum tomatoes (about 4 tomatoes)
1 cup diced onion (about 1/2 large onion)
Two 16-oz. cans fat-free refried beans
Two 4-oz. cans diced green chiles
1/2 cup shredded reduced-fat Mexican-blend cheese

Serving suggestions: low-fat baked tortilla chips, sliced bell peppers

Directions:
Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add turkey and sprinkle with taco seasoning. Cook and finely crumble until turkey is fully cooked, about 6 minutes. Drain any excess liquid and transfer turkey to the crock pot.
Evenly top turkey with tomatoes, onion, beans, and chiles.
Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours.

Your "ah-ha moment"

Before

I heard Bill Germanakos, season 4 winner of Biggest Loser, speak today. Of course he was a great speaker. Of course he was inspiring. Of course he had great stories and great punch lines. But through all of the showmanship, he had a great message.

Education and hard work. He said "If your child was bad at math, what would you say to them? Try again? Try harder? Try a new way? No, you would say, "Ok, let's get you a tutor."" He said that the first thing you need is education.

As someone who had tried every diet out there including the Atkins Diet and Jenny Craig, he said the thing that was missing from everything out there was the education. At the Biggest Loser ranch, he finally learned HOW to be healthy. I thought that was awesome.

The second thing I thought was awesome was his answer to a (he said) commonly asked question by family, friends, and fans. "Bill, are you still depriving yourself?"


After

His reply was simply, "When I open a menu, I don't look for the things that I can't eat. I immediately start looking for the things that I can eat. I am treating myself to health, and isn't that better?"

To hear someone speak that actually did it...that actually said ENOUGH! I want to live. I want to walk my daughter down the aisle... is amazing.

I hear excuses all day. I watch people ignore themselves, tell me they are "big boned" that "it runs in their family," knowing that they are killing themselves, and I can't do a thing. They haven't had their "ah-ha moment."

What will be your "ah-ha moment?"

Bill's before and after labs!!! 

My sister, Kristin is a HUGE Biggest Loser fan. Bill signed his pic for her:)

"A Moldy Lunch"

Food safety is NO joking matter. 110 people have died in 2011 alone from food borne illnesses contracted from their work place. (I made that up.) But, before you head out for a weekend filled with vegetables and bourbon, this is just a friendly reminder to clean out your work refrigerator. Some of the things I've found could have been grounds for a lawsuit!

Written to the tune of the Brady Bunch theme song, please enjoy "A Moldy Lunch."

Disclaimer: Persons' names mentioned in this ditty were NOT changed in order to protect their privacy. These pictures were taken this week at my place of employment. It was all Becky's fault.

To get the tune in your head, please enjoy the "Brady Bunch Theme Song"

Now Presenting..."A Moldy Lunch"

Here's the story of a gal named Becky

Who was saving her spaghetti leftovers.

All the angel hair pasta, was covered

With moldy fuzz and spurs.

Here's the story, of the unlucky lady

Who was cleaning out the refridg - erator

There was a white box, looking harmless

Until it began to purr.

It was that day when the lady said to Becky,

Do you know what's happened to your lunch?

Green stuff has somehow formed a cluster.

That's the way it all became a Moldy Lunch.

A Moldy Lunch.

A Moldy Lunch.

That's the way it all became a Moldy Lunch.

When I Dip, You Dip, We Dip

They're vegetables, people. Quit ruining their purpose by drowning them in dressing. I love Ranch just as much as the next girl, but I know that it can be deadly to a healthy meal. Don't knock the dip until you try it.

Why the dip rocks:

1. Dressing on every bite
2. Fewer calories
3. It's better than eating more of the light version:)

When you dip your fork in your dressing instead of pouring it on, I garuntee you will use about 50% less. Oh, here comes my favorie part!

Let's do the math!!

An average dressing container given at a restaurant is about 1/4 cup - about 4 tablespoons - or 2 servings of dressing.

4 tbls Ranch = 290 Calories, 30g Fat

Now, lets say you go out to eat twice a week, purchasing salad each time. Within the year you will be eating

416 tbls Ranch = 30,160 Calories, 3,120g Fat  

If you were to dip your fork during those restaurant visits, you will have cut calories and fat from your dressing in half, saving yourself over 4 pounds!!

Take it from the 69 Boyz...they know what they're talking about!!

69 Boyz - When I dip you dip



But I don't like yogurt.

Well, get over it. The health benefits provided by yogurt means you need to close your eyes, pinch your nose, and suck it down! Think of it as a daily dose of health! The probiotics, or the "pro-life" bacteria found in this super food provide endless health benefits for you and your digestive system!

To name a few...

• Protect against infection  
• Enhance and boost the immune system  
• Promote and improve digestive health  
• Alleviate diarrhea caused by antibiotic treatments  
• Promote urinary and genital health  
• Assist in the management of inflammation  
• Help alleviate symptoms of lactose intolerance  
• Improve some types of eczema in infants and children
• Reduce cholesterol levels
• Decrease the risk of certain cancers
• http://www.sparkpeople.com/

Not to mention the studies that have linked yogurt intake to successful weight management!!

Now, if you want to take your yogurt to the next level, you're going to want to GO GREEK!! Its a taste that might take you a while to get used to, but I have the perfect solution!

Fruit Sweetened Greek Yogurt
Ingredients
8oz plain Greek yogurt
1 1/2 packets of Stevia sweetener
1/2 cup fruit of your choice (my favorite: strawberries, blueberries)

Directions
Combine all ingredients. Chill in refrigerator overnight.

The sweetener and fruit will really help the bitter taste, making a really great, sweeter yogurt!!

Hottie of the Month: September, 2011

In my new monthly segment entitled "Defending Veggies' Hottie of the Month," I will showcase a nutrition advocate, that, needless to say, isn't too bad on the eyes:) Now, I'm not prejudice. Any man, woman, midget, or questionable out there can be recognized. There are only 3 requirements.

1. You have to be awesome.
2. You have to be out in the world doing something that I can somehow tie in to nutrition advocacy.
3. You have to be hot.

Mr. September comes to us all the way from Garrard County, Kentucky! (Well, originally, Dumfries, Scotland. So, it might be his accent that has catapolted him to the top of the Defending Veggies hottie list.) I'm sure he is honored and speechless on this beautiful Thursday morning!

Richard McAlister, pictured here helping a customer at his butcher shop, is a founding partner of Marksbury Farm Market. Since August, 2010, this "local food hub," has been a USDA-inspected meat processing and distribution facility producing varieties of "natural meat products from locally grown, humanely raised cattle, hogs and poultry, all free of growth hormones, steroids and antibiotics."

Stated by their website, "The company’s logo reflects its commitment to maximizing the values of Kentucky’s rich forage base and strong farm family traditions through production of the highest quality local, natural meats."

Here's what you need to know. You can purchase directly from Marksbury Farm. Here is a list of their retail prices. You can be a part of a Community Food Club. If you are in Louisville, conveniently, you can pick up Marksbury Farm Products from Grasshoppers Distribution. Just follow the links for more info.

Richard, we at Defending Veggies (I say we to sound more prestigious, but I'm sitting on my bed in a Miller Lite t-shirt writing this) commend you on your outstanding work in the nutrition biz. Your accent is endearing, your tight jeans amazing, and those little newsboy caps really send us over the edge. We would recommend your meat to anyone! Thank you, and good luck on your continued journey!

Now, budget is tight here at DV, seeing as we make no money, so please accept our pat on the back and all future purchases as our tangible token of hotness acknowledgment:)


Richard pictured here with the 3 other Marksbury Farm partners, Preston Correll, Greg Correll, and John-Mark Hack



Congrats, Richard!!