I've said this before...too much sugar has HUGE negative impact on the body. However! This doesn't mean you should do what I did a few years ago - replace as much sugar as possible with artificial sweeteners. I was all about using Splenda or other sweeteners, and I didn't even glance at the ingredients list of a product as long as it said "sugar free".
With so many companies producing "sugar free" foods & drinks people are convinced that is the simple answer to reducing sugar in their diet. But as I learned and I hope you will too, sugar free doesn't = problem free. Artificial sweeteners and diet drinks are just not the right choice either. I do believe that natural sweeteners such as Truvia and others that use stevia extract are good choices, however. I even used the Truvia baking blend the other day in my specialty - Texas Sheet Cake - and I had more compliments on that batch than I have had when using all white sugar!
So what is the best answer?? Here's a thought: treat sugary drinks as a SPECIAL TREAT, not as a regular part of your daily diet...like a coke at the movies, or when you go out for pizza. Everything in moderation is a great rule of thumb. Even I treat myself to some Skittles on my free day :).
Wednesday, April 10, 2013
Monday, April 8, 2013
Today's Tip: Need Motivation to Exercise? Picture your future self...
Are you struggling with getting motivated to eat right and exercise regularly? Here's an idea...picture your future self: Are you going to be fit, or are you going to be heavy, unhealthy, and wheezing to get up a flight of stairs?
Imagine the cost of not exercising -- what you're going to look like and feel like. Then imagine the benefits 20 years from now - that vision can be very motivating!
Consider Sara, who in 2007 when she lived in Boston, found herself heckling marathoners from the sidelines with a group of rowdy friends. "I was sucking on a cigarette, drinking yet another adult beverage and snacking on what was NOT a healthy choice," she recalls. "Then I noticed a thin, gray-haired, sort of hunched-over runner. He was at mile 23 of the Boston Marathon and around his neck was a sign that read, '75 years old. 25th marathon.' Wow did I feel ashamed of myself." She began ditching her crummy habits and took up running. Taking care of herself became addictive: She lost 45 pounds, finished a marathon, and greatly diminished the fibromyalgia pain that had plagued her for years. "Getting fit got me healthy, and I now feel fantastic about myself," she says. "I'm not perfect. But my eating habits are much better, and I actually care about my body!"
Maybe you aren't a runner. What you choose to do in the area of exercise isn't the important thing - just choosing something is. Whether it's setting a goal to run a marathon or to simply get to an exercise class three times a week, the key thing is get moving! Many people benefit from finding an exercise partner - one that you workout with a few times a week and who also keeps you accountable on the days you can't get together in person.
Some people need a personal trainer to get them started. Many of my clients have told me time and time again that if they weren't coming to workout with me or in one of my classes they would have a difficult time exercising. Don't beat yourself up if you aren't one of those people who jump up every morning and can't wait to start a workout (yes, there are a few of us out there!). Just picture the shape you want to be in and start making plans to get there.
Imagine the cost of not exercising -- what you're going to look like and feel like. Then imagine the benefits 20 years from now - that vision can be very motivating!
Consider Sara, who in 2007 when she lived in Boston, found herself heckling marathoners from the sidelines with a group of rowdy friends. "I was sucking on a cigarette, drinking yet another adult beverage and snacking on what was NOT a healthy choice," she recalls. "Then I noticed a thin, gray-haired, sort of hunched-over runner. He was at mile 23 of the Boston Marathon and around his neck was a sign that read, '75 years old. 25th marathon.' Wow did I feel ashamed of myself." She began ditching her crummy habits and took up running. Taking care of herself became addictive: She lost 45 pounds, finished a marathon, and greatly diminished the fibromyalgia pain that had plagued her for years. "Getting fit got me healthy, and I now feel fantastic about myself," she says. "I'm not perfect. But my eating habits are much better, and I actually care about my body!"
Maybe you aren't a runner. What you choose to do in the area of exercise isn't the important thing - just choosing something is. Whether it's setting a goal to run a marathon or to simply get to an exercise class three times a week, the key thing is get moving! Many people benefit from finding an exercise partner - one that you workout with a few times a week and who also keeps you accountable on the days you can't get together in person.
Some people need a personal trainer to get them started. Many of my clients have told me time and time again that if they weren't coming to workout with me or in one of my classes they would have a difficult time exercising. Don't beat yourself up if you aren't one of those people who jump up every morning and can't wait to start a workout (yes, there are a few of us out there!). Just picture the shape you want to be in and start making plans to get there.
Friday, April 5, 2013
Today's Tip: Add some of these to your meal to help you feel fuller longer!
Looking for ways to add some bulk to your meals so you feel full longer but don't want to add a lot of calories? Try adding this "food extender" to SuperSize your portions...MUSHROOMS!
Why Mushrooms? One large portabella mushroom or a cup of chopped mushrooms has roughly 20 calories, at least 1g of fiber, and nearly 2g protein. I personally like to munch on raw mushrooms but if you aren't a fan, don't quit reading yet. When you chop them up and cook them in a dish like the one below, the chances of you even realizing they are in your entree are slim and none!
What Can They Expand? Mushrooms are especially good in meat dishes. The texture and taste work perfectly. Like this one...
Why Mushrooms? One large portabella mushroom or a cup of chopped mushrooms has roughly 20 calories, at least 1g of fiber, and nearly 2g protein. I personally like to munch on raw mushrooms but if you aren't a fan, don't quit reading yet. When you chop them up and cook them in a dish like the one below, the chances of you even realizing they are in your entree are slim and none!
What Can They Expand? Mushrooms are especially good in meat dishes. The texture and taste work perfectly. Like this one...
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Thursday, April 4, 2013
4th & Final Spring Cleaning Food Tip of the Week: 9 Foods to Include ASAP!
Eggs - Besides delivering six grams of protein for just 72 calories, eggs have been shown to lower levels of the hunger hormone ghrelin...aka, they help keep you full longer. I often scramble one egg & two egg whites to enjoy alongside my whole grain English muffin.
Almonds - Almonds have fewer calories -- just 129 per one-ounce handful -- than any other kind of nut. I'm not a big raw almond fan myself, but my hubby enjoys a few mixed with some craisins and a few dark chocolate Hershey morsels.
Pears - Pears are one of the best sources of soluble fiber, which reduces belly fat.
Avocados - The heart-healthy fat, fiber & protein found in this fruit helps stabilize blood sugar levels, so you don't go from full to famished an hour after eating. Plus avocados are packed with potassium, a mineral that banishes bloat by helping prevent fluid retention.
Chickpeas - These are packed with resistant starch, a type of carb that could help you blast up to 23 percent more fat. They are yet another food that helps you feel full longer so start dipping those veggies in some hummus!
Quinoa - This seed has a low ratio of carbs to protein, which takes more energy to digest, enabling your body to torch calories in the process. It's also low on the glycemic index, meaning it won't cause hunger highs and lows. Thanks to a friend I have the bomb of a quinoa salad recipe...if you want it let me know!
Spinach - Need to increase your water intake? Water accounts for 92 percent of spinach's weight so it's no wonder an entire bunch has just 78 calories. Add it to soups, stir-fries, and egg dishes to pump up your portion size.
Salmon - Omega-3 fatty acids, found in salmon, keep bad moods at bay. These acids can also suppress your appetite and help your body burn fat instead of storing it.
Red Meat - Lean red meat is an excellent source of vital minerals like zinc, iron, and magnesium. In meat, these minerals exist in a form that is much easier for the body to absorb compared to the minerals in grains. The protein in beef provides plenty of building blocks for our body, ensuring strong, lean muscles and healthy hormones.
Almonds - Almonds have fewer calories -- just 129 per one-ounce handful -- than any other kind of nut. I'm not a big raw almond fan myself, but my hubby enjoys a few mixed with some craisins and a few dark chocolate Hershey morsels.
Pears - Pears are one of the best sources of soluble fiber, which reduces belly fat.
Avocados - The heart-healthy fat, fiber & protein found in this fruit helps stabilize blood sugar levels, so you don't go from full to famished an hour after eating. Plus avocados are packed with potassium, a mineral that banishes bloat by helping prevent fluid retention.
Chickpeas - These are packed with resistant starch, a type of carb that could help you blast up to 23 percent more fat. They are yet another food that helps you feel full longer so start dipping those veggies in some hummus!
Quinoa - This seed has a low ratio of carbs to protein, which takes more energy to digest, enabling your body to torch calories in the process. It's also low on the glycemic index, meaning it won't cause hunger highs and lows. Thanks to a friend I have the bomb of a quinoa salad recipe...if you want it let me know!
Spinach - Need to increase your water intake? Water accounts for 92 percent of spinach's weight so it's no wonder an entire bunch has just 78 calories. Add it to soups, stir-fries, and egg dishes to pump up your portion size.
Salmon - Omega-3 fatty acids, found in salmon, keep bad moods at bay. These acids can also suppress your appetite and help your body burn fat instead of storing it.
Red Meat - Lean red meat is an excellent source of vital minerals like zinc, iron, and magnesium. In meat, these minerals exist in a form that is much easier for the body to absorb compared to the minerals in grains. The protein in beef provides plenty of building blocks for our body, ensuring strong, lean muscles and healthy hormones.
Wednesday, April 3, 2013
Spring Cleaning Food Tip #3: Eat In!
Eat at home more often. While there definitely are smart
options you can order at restaurants, and the availability of nutritional info
is helpful, you never really know how many calories and fat grams are
in your meal. An extra tablespoon of cooking oil alone adds over a hundred
calories and double-digit fat grams - and if it isn't olive, grapeseed or coconut oil, you aren't reaping the Omega-3s and benefits from the oil!
If you want to kick-start your spring lifestyle diet plan, dining out less often can really help. You can not only be more confident of what goes into the preparation of your food, you can prepare double recipes and put the second batch in the freezer for a quick meal a few weeks later. Another challenge when eating out is the temptation to "clean your plate" even when you are full so that food isn't thrown away or the money you are spending isn't wasted. At home you can have "planned overs" - pack up any remaining food and put it in the fridge to be used for lunch the next day. It's also a lot more economical to eat in than eat out.
Of course, there will be times when you do eat out so when that is the case, keep it simple: salads without fatty toppings (light dressing on the side; dip, don't pour!), plain lean protein (like steamed seafood, grilled lean beef or chicken breast), and steamed veggies. If you don't see what you're looking for on the menu, just ask! Even if the menu lists sautéed spinach as a side, they might be more than happy to steam it for you.
If you want to kick-start your spring lifestyle diet plan, dining out less often can really help. You can not only be more confident of what goes into the preparation of your food, you can prepare double recipes and put the second batch in the freezer for a quick meal a few weeks later. Another challenge when eating out is the temptation to "clean your plate" even when you are full so that food isn't thrown away or the money you are spending isn't wasted. At home you can have "planned overs" - pack up any remaining food and put it in the fridge to be used for lunch the next day. It's also a lot more economical to eat in than eat out.
Of course, there will be times when you do eat out so when that is the case, keep it simple: salads without fatty toppings (light dressing on the side; dip, don't pour!), plain lean protein (like steamed seafood, grilled lean beef or chicken breast), and steamed veggies. If you don't see what you're looking for on the menu, just ask! Even if the menu lists sautéed spinach as a side, they might be more than happy to steam it for you.
Tuesday, April 2, 2013
Spring Cleaning Food Tip #2: Clean Eating!
Try a week of "clean eating." I'm always looking for ways to modify recipes and find alernative snacks for everyone's fattening favorites, but I'm also a huge fan of filling
your diet with tons of nutritious stuff.
Think lean protein...lean red meat, skinless chicken breast, shrimp, eggs & egg whites, etc.
Fresh fruit...Fuji apples, all kinds of berries, bananas, oranges
Lots of veggies...chopped romaine and spinach for salads, broccoli slaw, sugar snap peas, steamable bags of frozen veggies, raw carrots, jicama, all colors of bell peppers.
And no, you don't have to lose the carbs...go for fiber-packed versions like Jasmine brown rice (watch those portions!), bulgur wheat, quinoa and high-fiber, whole grain bread.
Sticking to these basics is a good way to start off your spring clean eating!
Think lean protein...lean red meat, skinless chicken breast, shrimp, eggs & egg whites, etc.
Fresh fruit...Fuji apples, all kinds of berries, bananas, oranges
Lots of veggies...chopped romaine and spinach for salads, broccoli slaw, sugar snap peas, steamable bags of frozen veggies, raw carrots, jicama, all colors of bell peppers.
And no, you don't have to lose the carbs...go for fiber-packed versions like Jasmine brown rice (watch those portions!), bulgur wheat, quinoa and high-fiber, whole grain bread.
Sticking to these basics is a good way to start off your spring clean eating!
Monday, April 1, 2013
Spring Cleaning Food Tip #1...
Clean out your stash... a.k.a. your pantry and fridge! Get rid of those
half-eaten boxes of chocolates, giant tins of decadent popcorn, leftover
desserts, and whatever other tempting indulgent goodies are residing in your
kitchen. You don't need 'em! Replace them with guilt-free foods so you're always
prepared for a smart snack or meal.
Foods to Shop For:
Condiments: Lowfat or fat free mayo; preferably go with mustard – either regular or any of the flavors.
Salad Dressing – Any of the light Newman’s Own – they are natural and quite good. Other brands are fine, too, just read the label and make sure there is low sugar…steer clear of anything that has partially hydrogenated soybean oil listed as an ingredient.
Snack Bars: Larabar, Luna, Kashi or other snack and protein bars made with whole grains – these are at Wal-Mart, Target and most grocery stores. A great snack in the afternoon or mid-morning. Another favorite you can order online are Quest bars - www.questnutrition.com or they also sell them on Amazon.com. They are all natural and really, really good. Other online options are NuGo Slim and Smart For Life bars - both found on Amazon.com.
Bread – look for whole grain or whole wheat as the first ingredient; also look for calorie count to be 100 calories or less per slice.
Tortillas – look for the La Tortilla Factory Smart & Delicious tortillas & wraps. They have 100-calorie large ones that are great for sandwich wraps, & smaller 50-calorie ones, which are good for fajitas.
Foods to Shop For:
Anything Kashi –
crackers, frozen dinners, cereals, granola bars, cookies. Their foods are all-natural and VERY
good. If you want to see what all they
have, go to www.kashi.com and see what all
they have. Also, Fiber One cereal (original)
is another good choice.
Special K crackers
– Not a real fan of the Special K bars because they contain artificial
ingredients and more sugar than necessary, but I love their new crackers.
Organic or natural peanut butters – Jif Natural is great. Read the label & make sure there is low
sugar & the main ingredient is peanuts.
Better ‘n Peanut Butter at
Trader Joe’s or Target – it has a different texture than regular peanut butter but very
smooth & has a great taste. Grind your
own peanut or almond butter at Winco.
Cheese: Lowfat cheeses –
either slices or grated cheese. The lowfat swiss cheese is great on sandwiches
– use ½ slice. Laughing Cow spreadable cheeses are great on sandwiches or wraps, and Babybel cheese rounds are perfect for a snack alongside an apple.Condiments: Lowfat or fat free mayo; preferably go with mustard – either regular or any of the flavors.
Salad Dressing – Any of the light Newman’s Own – they are natural and quite good. Other brands are fine, too, just read the label and make sure there is low sugar…steer clear of anything that has partially hydrogenated soybean oil listed as an ingredient.
Snack Bars: Larabar, Luna, Kashi or other snack and protein bars made with whole grains – these are at Wal-Mart, Target and most grocery stores. A great snack in the afternoon or mid-morning. Another favorite you can order online are Quest bars - www.questnutrition.com or they also sell them on Amazon.com. They are all natural and really, really good. Other online options are NuGo Slim and Smart For Life bars - both found on Amazon.com.
Bread – look for whole grain or whole wheat as the first ingredient; also look for calorie count to be 100 calories or less per slice.
Tortillas – look for the La Tortilla Factory Smart & Delicious tortillas & wraps. They have 100-calorie large ones that are great for sandwich wraps, & smaller 50-calorie ones, which are good for fajitas.
Sandwich rounds –
Oro Wheat has some and so do other
brands – look for ones with 100 calories.
Great for sandwiches, and we use them for sloppy joes and hamburgers,
too, instead of buns.
Butter – Brummel and Brown in a tub – has a blue
label and is made with yogurt. Or use a
little real butter – using less of the real thing is okay.
Vegetables – Buy
fresh whenever you can. I get the baby
carrots so they are convenient, and then I try to go ahead and cut up some bell
peppers (love the colored ones), cucumbers, etc. so they are easy to grab. WinCo Foods has a great selection of
vegetables at great prices. Mixed greens
& spinach are great and can be bought in the package already mixed. More interesting & nutritious than
iceberg!
Fruits –
Strawberries, blueberries, blackberries, raspberries are all great. Apples, bananas, oranges, peaches, pears –
all are great. Keep in mind that fruit
has sugar in it – it is natural sugar so that is great. But just keep that in mind as you put
together your snacks…sometimes use fruit as your sweetener.
When you are grocery shopping, look for whole grain, whole wheat or sprouted wheat – these are better than multi-grain. Multi-grain means there may be parts of many grains, but not a “whole” grain. Kind of misleading unless you know what you are looking for. If there isn’t whole wheat, multi is a good second option.
When you are grocery shopping, look for whole grain, whole wheat or sprouted wheat – these are better than multi-grain. Multi-grain means there may be parts of many grains, but not a “whole” grain. Kind of misleading unless you know what you are looking for. If there isn’t whole wheat, multi is a good second option.
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