Today's Tip: Do you use this spice? Rosemary

I use a lot of different spices to flavor foods, but I have a couple of favorites, and one of those is Rosemary.  I have always used it because I love the flavor, but recently I read another benefit of including rosemary in my recipes.

We grill or saute most of our foods, and while both cooking methods require little to no added fat, some studies have shown that cooking at high temps can produce compounds called heterocyclic amines, which are harmful free radicals that may cause cancer.  That's where rosemary comes in...marinating meats in a mixture made with rosemary before firing it up prevents the formation of these amines by as much as 84%. 

Some ideas:

• Combine two tablespoons of olive or grapeseed oil; one-half cup of lemon juice; half a garlic clove, minced; and one tablespoon of rosemary to make a marinade for chicken or steak.
• Mix together equal parts rosemary, thyme, and oregano, and rub the mixture directly onto chicken breasts or sirloin.

And, it's easy to grow in an herb garden!

Today's Tip: Coffee Creamer...thumbs up or down?

When I was growing up, making coffee was pretty simple - my parents bought the big can of Folgers and made coffee every morning.  Since then, coffee has come a LONG way!  Now most grocery stores have an entire aisle dedicated to different brands of coffee, coffee beans, ground coffee, grind your own, etc.  Head to the milk section and you'll find shelves filled with various coffee creamers that can turn that cup of coffee into a bit of a dessert.  So is that a bad thing?

Well, the key to anything is moderation.  And it's really easy to overdo a serving size, so if you like to use those flavored creamers be sure to measure!  One tablespoon typically equals about 35-40 calories and if you choose the fat free or sugar free, you are putting a lot of artificial gunk into your body every morning.

So what are some other options?  No doubt I love my coffee, but instead of creamer I just froth up some skim milk (thank you Connie for teaching me that tip!) and enjoy the taste of the coffee.  Or if you must have the flavored creamer, look for the new Coffee Mate Natural Bliss with no artificial ingredients.  Target 1-2 days a week where you indulge & use your favorite creamer, and the others days go with steamed milk in your coffee.  Add a little cinnamon & Truvia for that sweet kick if you like. 

Stats on the Coffee Mate Natural creamers?  There's Vanilla, Sweet Cream, Low Fat Vanilla, and Low Fat Chocolate - a 1Tbsp. serving has 20 - 35 calories, 1 - 1.5g fat, 5 - 10mg sodium, 3 - 5g carbs, 0g fiber, 3 - 5g sugars, and 0g protein (PointsPlus® value 1*).  Yes, those calories count so don't forget to factor those into your overall food plan each day!

All this said, my parents still buy the Folgers can and make their coffee every morning.  Even in this day and age, some things never change...and that's kind of comforting!

Today's Tip: Store bought $$ vs. made at home $$

Average price of a single store-bought sports drink? $1.00

Average price of a made-at-home sports drink? $0.25

You not only save money, but think of all the plastic you'll no longer throw away. Even if you recycle your bottles, you're still putting plastic into the environment :).

 

Today's Tip: Sports Drink Info & Make-It-Yourself Recipes

As promised, I did some research and put together a list of various sports drink recipes you can make at home.  I'm going to put them to the test with my kids, starting with the first one and making my way through each.  Let me know what you think and if you have any suggestions to add! 

Note: I did have someone share yesterday that many professional athletes drink Pedialyte both before and during intense workouts for replenishment of lost fluids.

 

Before we go any further, here are some facts about sports drinks:

 

The important ingredients of a sports drink are:

• water: to keep the body hydrated
• salts:  to aid in that hydration (salt makes the solution isotonic), and to replace some (but not all) of the lost salts from sweat
• carbohydrates (sugars): for energy 
• potassium: to convert glucose into glycogen for storage and later use (athletes use potassium at accelerated rates so their requirements are higher than that of the average person. Potassium deficit can stop an athlete in his/her tracks because potassium is lost in sweat)

Did you know?  Two tablespoons of lemon juice contain almost exactly the amount of potassium in 8 oz of a typical sports drink.

Men's Health magazine suggests the following do-it-yourself sports drink recipe:

• 3 cups water
• 1 cup orange juice, or Trop 50
• 2 tsp sugar
• 1 large pinch of salt

 

From Wellness Mama:

• 1 quart of liquid (options: green tea, herbal teas, coconut water, plain water, etc)
• ⅛-1/4 tsp sea salt (regular table salt will work, but it doesn’t have all the trace minerals)
• ¼ to ½ tsp crushed Calcium magnesium tablets or powder (optional)
• ¼ cup or more of juice (optional; can use grape, apple, lemon, lime, pineapple, etc)
• 1-2 TBSP sweetener (optional; can use honey, stevia, etc.)

 

Instructions

• Brew tea if using or slightly warm base liquid
• Add sea salt and calcium magnesium (if using)
• Add juice and mix or shake well
• Cool and store in fridge until ready to use

Example: 1 quart of tea (brewed with Red Raspberry Leaf, Alfalfa, Nettle and Stevia), ¼ tsp sea salt, ¼ tsp calcium magnesium powder (about 1,000 mg), and ¼ cup grape or apple juice

 

 

General Recipes:

 

A) Mix Vitamin C powder or Emergen-C with water and a little juice for flavor. Adjust to taste.

 

B) Mix:

1 cup (8 oz) water

2 Tablespoons lemon juice

small pinch of salt

Flavoring and sweetener to taste (Crystal Light Pure or other sweetener - look for stevia-based sweetener)

 

C) Mix:

30 oz boiling water

2 Tea Bags

6 level teaspoon sugar (24 grams)
A pinch of salt (0.5 grams)
2 oz lemon juice (about 55 grams)

D) For a 20-Oz. Sports Drink:

3 tablespoons table sugar

1/8 teaspoon table salt

Flavoring to taste - 2-3 tablespoons of orange juice and/or lemon juice, or 1/3 of a packet of unsweetened Kool-Aid or Wyler's drink mix, etc.

 

Keep refrigerated.

 

E) Mix:

70% water

30% orange juice
2 Tablespoons lemon juice
small amount of sugar to your energy and taste needs
pinch of salt (sodium is good, great if you can get some with potassium also)

Today's Tip: Is Gatorade Really Necessary?

For those of you who know me, this is one of my pet peeves. For some time I have believed that Gatorade or other sports drinks are not necessary for kids or many adults - even full-time athletes. As my kids have gotten older I cannot go to any sporting event, school activity or even pick them up after school without seeing dozens of kids drinking Gatorade or other sports drink - many of whom are not exercising or in a workout. There is no debating that sports drinks are a booming business, thanks to the power of advertising...and kudos to Gatorade for their creativity and marketing expertise. But, is this beverage necessary for children?

I decided to do some research and see if this was all my own personal opinion, or if there was some science behind what kids and athletes need to refuel. Here are some thoughts from doctors who serve on the Medical Advisory Board of KidsGrowth.com.

"First of all, what is in a sports drink? They basically are expensive diluted soft drinks. They do contain significant carbohydrates (about 60 calories per cup), but little sodium or potassium, and generally have little other nutritional value.

Sports drinks do have a place, however, but only when participating in a high-intensity endurance event that lasts longer than 90 minutes, like a marathon or triathlon. For most children, therefore, a sports drink is really not necessary, especially as a fluid replacement at home.

There are three major drawbacks to the continual use of sports drinks. The first is obesity since these drinks are rich in carbohydrates (that is why they taste so good). The second is drinking too many sports drinks can erode the teeth due to the acidity - not the sugar. And third, sports drinks are more expensive than the best fluid replacement of them all - water.

Yes, plain cool water is the fluid of choice when exercise does not last longer than 60 to 90 minutes. And that includes most situations, even a tough practice session, a hard-fought football game, or a track meet. You don't need an energy source in the fluid you drink to rehydrate. Sports drinks should be reserved for those individuals who exercise continuously for more than 90 minutes or have heavy sweat losses."

I went to at least four different websites and also spoke to different people involved in the medical and dental fields to check the information. All mentioned the same statistic about not needing anything other than water if you are not exercising longer than 60-90 minutes. But don't just take my word for it - check with your doctor, your child's pediatrician and/or dentist for their thoughts on the subject.
 
Here's a little story from a dental assistant: "I remember a patient who was coming in quite often for LOTS of fillings. He never used to get them so it was puzzling. I started asking questions: Are you chewing gum all day with sugar in it? Lots of mints (with sugar)? Popping hard candies (Werthers)? Drinking coffee with the added creams, sugars, etc? All NO until we asked if he was sipping on sugary drinks throughout the day and BiNGO! He said, Gatorade! He got a job sitting in front of the computer and had it next to him most everyday. He put an end to that!"

Now I realize that sometimes it's nice to have an alternative to water. So tomorrow I will post some healthy "make at home" sports drink recipes that are easy, taste good and good for you!

As a reminder, this information should not be relied on as medical advice and is not intended to replace the advice of your child’s pediatrician.

Today's Tip: Quinoa-Stuffed Poblanos for Supper!

An outstanding recipe for supper - try this one soon! 
 
Quinoa-Stuffed Poblanos - serves 4-6

1 large sweet potato, cut into 1/4” cubes
¼ tsp. salt
½ tsp. cumin
¼ tsp. cayenne pepper
Olive oil, as needed
6 poblanos, stemmed, sliced lengthwise, seeds removed
1 cup quinoa
6 oz. fresh or dried chorizo, crumbled or diced
1 medium onion, diced (about 1 cup)
2 garlic cloves, minced
4 oz. reduced-fat cheddar or Mexican-style cheese

Preheat the oven to 400.  Toss the sweet potato cubes with salt, cumin, cayenne and 1 T of the oil, and roast on a baking sheet lined with nonstick aluminum foil for 15 minutes, until browned at the edges.  Set aside.  Meanwhile, bring 1¼ cups of water to a boil and add the quinoa.  Reduce heat to low, cover, and cook for 15 minutes, until the quinoa is tender, and the water is absorbed.  Cover and reserve.

Spray a large skillet with cooking spray & place over medium-high heat; cook the chorizo about 8 minutes or until browned.  Drain, rinse & set aside.  Wipe pan with a paper towel then cook onion in same pan for 4-5 minutes; add garlic and cook 1 minute more, until the garlic is fragrant.  Stir in the cooked chorizo, quinoa and sweet potato cubes. 

Brush the poblano halves inside and out with olive oil, and season with salt and pepper. Stuff each half with the quinoa mixture, and top with cheese.  Arrange the stuffed poblanos on a rimmed baking sheet, and bake for 30 minutes*, until the poblano is tender. 

*You can also grill the poblanos.  Put the stuffed poblanos on foil and place on grill rack.  Grill on medium heat for 20 minutes & check for doneness.

Today's Tip: What's for Lunch?

I like to serve this over fresh spinach and sometimes I add a little Newman's Own Lowfat Sesame Ginger dressing on top.  This dish is a great option for a light dinner and I always make sure I prepare enough for the next day's lunch.  You can easily double the recipe, and the leftovers stay good for 3-4 days in the fridge. 

Note: The calorie count will vary based on how much oil you use. 

Toasted Quinoa Salad with Scallops & Snow Peas
makes about 6 1-cup servings

Ingredients

12 ounces dry sea scallops, cut into 1/2-inch pieces, or dry bay scallops (see Note) or medium-size shrimp, uncooked
4 teaspoons reduced-sodium tamari, or soy sauce, divided
olive or grapeseed oil (see amounts in recipe below)
1 1/2 cups quinoa, rinsed well (see Tip)
2 teaspoons grated or minced garlic
3 cups water
1 teaspoon sea salt
1 cup trimmed and diagonally sliced snow peas, (1/2 inch thick)
1/3 cup rice vinegar
1 teaspoon toasted sesame oil
1 cup thinly sliced scallions
1/3 cup finely diced red bell pepper
1/4 cup finely chopped fresh cilantro, for garnish

Directions

1. Toss scallops with 2 teaspoons tamari (or soy sauce) in a medium bowl. Set aside.

2. Place a large, high-sided skillet with a tight-fitting lid over medium heat. Add 2 teaspoons oil (more as needed) and quinoa. Cook, stirring constantly, until the quinoa begins to color, 6 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more. Add water and salt and bring to a boil. Stir once, cover and cook over medium heat until the water is absorbed, about 15 minutes. (Do not stir.) Remove from the heat and let stand, covered, for 5 minutes. Stir in snow peas, cover and let stand for 5 minutes more.

3. Meanwhile, whisk 2 tablespoons oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar and sesame oil in a large bowl. Add the quinoa and snow peas, scallions and bell pepper; toss to combine.

4. Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high until hot enough to evaporate a drop of water upon contact. Add the remaining 2 teaspoons canola oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired.

Tips:
Note: Be sure to buy "dry" scallops, which are scallops that have not been treated with sodium tripolyphosphate, or STP. Scallops that have been treated with STP ("wet" scallops) have been subjected to a chemical bath and are mushy, less flavorful and won't brown properly.

Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoa's natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets.

Nutrition Facts

Calories 326, Total Fat 15 g, Saturated Fat 1 g, Monounsaturated Fat 8 g, Cholesterol 19 mg, Sodium 713 mg, Carbohydrate 32 g, Fiber 4 g, Protein 16 g, Potassium 511 mg. Daily Values: Vitamin C 35%, Iron 15%.

 

Today's Tip: Quinoa for Breakfast!

Warm and Nutty Cinnamon Quinoa
·         Servings: 4

Ingredients

1 cup coconut or almond milk
1 cup water
1 cup organic quinoa (rinse quinoa before cooking)
2 cups fresh blueberries
1/2 teaspoon ground cinnamon
1/3 cup chopped peanuts or walnuts, optional

Directions

Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blueberries and cinnamon (you can also add a little Truvia to sweeten); transfer to four bowls and top with pecans or walnuts.

Make this recipe the night before and simply reheat for a quick breakfast or mid-morning snack.

For one serving:
¼ cup almond or coconut milk
¼ cup water
¼ cup quinoa
½ cup fresh blueberries
1/8 tsp cinnamon
2 tablespoons chopped walnuts, almonds or peanuts, optional

Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blueberries and cinnamon (you can also add a little Truvia to sweeten); transfer to a bowl and top with pecans or walnuts.

Today's Tip: Fat Loss ≠ does not equal ≠ Low or No Carb!

Yes, there are plenty of carbs that you should be running away from (and I mean run away screaming) but that's also the case with many proteins and fats. The real trick to fat loss is knowing which foods are the good and which are the bad in every category.

No doubt you have read, heard or even believe that you have to "cut out carbs" in order to lose fat.  Well, let's rethink that one for a minute.  There are plenty of delicious and extremely healthy grains that are a perfect fit to your healthy eating plan, including the one we'll highlight today: quinoa.

First, let's figure out how to say it..."KEEN-wah."  Second, even though quinoa can be considered a super grain, it's not really a grain but the seed of a leafy plant that's distantly related to spinach. Quinoa is incredibly high in protein (very unlike other grains), and is not missing the amino acid lysine, so the protein is more complete. Quinoa offers more iron than other grains and contains high levels of potassium and riboflavin, as well as other B vitamins: B6, niacin, and thiamin. It is also a good source of magnesium, zinc, copper, and manganese, and has some folate (folic acid). Did I mention it's a complete food? 

Here's a little side note for ya...in Peru there are many small villages where quinoa is a staple of their everyday diet. And it's not just for the grown-ups...when a mother cannot breastfeed, they boil quinoa and use the water as milk for the baby because of it's nutritional value.  Now, for most of us, we're not exactly trying to replace mother's milk, but we are trying to achieve our ideal weight and an increased level of health. So how does quinoa fit in?

Since quinoa does not contain wheat or gluten, it is a perfect carbohydrate to include into your meal plans when you're following a "no white" meal plan.  And since protein keeps your blood sugar levels stable and makes you feel full longer, the fact that quinoa contains so much protein is just a real bonus.

So where can you include quinoa into your weight loss and healthy meal plans? It's not hard - it is actually a perfect fit into your breakfast, lunch, or dinner.  Over the next couple of days I'll include recipes for each meal of the day...and if you have any of your own, please feel free to share as well!

Today's Tip: Like BBQ? Try this awesome BBQ Bacon Shrimp recipe...

Bacon-Bundled BBQ Shrimp Prep: 15 minutes Cook: 15 minutes PER SERVING (1/4th of recipe, 4 pieces): 154 calories, 5.5g fat, 612mg sodium, 6.5g carbs, <0.5g fiber, 5g sugars, 16.5g protein -- PointsPlus® value 4*

 Ingredients
1/3 cup canned tomato sauce

3 tbsp. Simply Heinz ketchup

1 tbsp. apple cider vinegar

1 tbsp. brown sugar (not packed)

1/2 tsp. garlic powder

8 slices turkey bacon or center-cut bacon, halved widthwise

16 large (not jumbo) raw shrimp, peeled, deveined, tails removed

Directions

Preheat oven to 425 degrees.

To make the BBQ sauce, combine tomato sauce, ketchup, vinegar, sugar, and garlic powder in a small bowl. Mix well and set aside.

Lightly spray a baking sheet with nonstick spray. Take a half-slice of bacon and coat it in the BBQ sauce. Wrap the sauce-covered bacon around a shrimp and place it on the baking sheet with the end of the bacon down.

Repeat with the rest of the bacon and shrimp.

Bake in the oven until the shrimp are cooked through, 10 - 15 minutes. So good!
 

MAKES 4 SERVINGS

Serve this with brown rice, a big tossed spinach salad and/or some grilled veggies and you have a great meal!

Today's Tip: Make this in your Muffin Tin!

Muffin tins aren't just for muffins anymore!  Some tips:

 

• Turn any dish into perfectly sized appetizers for your next party.
• Use it to freeze extra portions of sauces, broths, tomato paste, canned pumpkin or wine for cooking.  After freezing, transfer the frozen portions to zip-top bags, then date and return to the freezer for 6-8 months.
• A muffin tin makes life easier if you have a picky eater. Leave onions out in one cup, or add peppers instead of mushrooms in another cup.  Use this idea to make custom omelet cups with your family.
• Flip your muffin tin upside down, spray with cooking spray and pour a thick cookie batter over each muffin bottom to make cookie bowls.

Or, try these ideas...

Meatloaf: Want to make meatloaf but don't have an hour for it to cook?  Spoon your meatloaf mixture into a muffin tin and cut your cooking time in half!  Better yet, you can easily freeze the "muffins" that aren't eaten for another meal.

Egg Dishes: Cook up your bacon or sausage and veggies first, then whisk your milk & eggs and/or egg whites & pour into muffin tin.  Add scoops of your meat/veggies, top with cheese and bake!  Or, crack an egg in the muffin tin, swirl with a fork to "scramble", add an already-cooked meat such as canadian bacon or ham, veggies of choice, a little cheese and bake.

Baked Ham & Cheese: Stuff a small slice of whole grain bread into an ungreased muffin cup & add a slice of ham and lowfat cheese then bake.

Jello: Some kids like additions to their jello (like mandarin oranges, pineapple or other fruits) and some like it plain.  It's easy to include additions for those who like them and keep it plain for others. 

Cookies: Use your mini-muffin tin to make cookie or brownie bites.

Today's Tip: Risotto Redo!

Okay, so I mentioned in yesterday's blog that I was going to post some more ways to use your muffin tin, but then I saw this recipe in my email inbox this morning, and thought it sounded so great I had to share it!  Thank you HungryGirl.com for this one. 

Of course we crave creamy rice dishes complete with decadent sauces, and risotto is typically a calorie and fat catastrophe. Not this one, thanks to a secret ingredient: CAULIFLOWER! So much for secrets... Enjoy!

Mushroom Bliss-sotto!
Ingredients:
2 cups finely chopped cauliflower
1 1/2 cups fat-free vegetable broth
1 1/2 cups thinly sliced baby bella mushrooms
1 1/2 cups thinly sliced white mushrooms

1 cup diced onion
3/4 cup uncooked brown rice

1 tsp. chopped garlic
1 tsp. Italian seasoning

1/4 tsp. salt, or more to taste 

1/8 tsp. black pepper, or more to taste

4 tsp. reduced-fat Parmesan-style grated topping (optional)
2 wedges The Laughing Cow Light Creamy Swiss cheese

Optional garnish: chopped parsley

Directions:
In a medium-large nonstick pot, combine all ingredients except Parm-style topping and cheese wedges. Add 3/4 cup water. Stir until well mixed. Bring to a boil.

Reduce heat to medium low. Cover and simmer for about 35 minutes, until rice is cooked and veggies are tender.

Add Parm-style topping if desired and cheese wedges, breaking the wedges into pieces. Cook and stir until cheese has melted and is evenly distributed. Serve and enjoy!

MAKES 4 SERVINGS

Serving Size: 1/4th of recipe (about 1 cup - includes Parm topping)
Calories: 205
Fat: 2.5g
Sodium: 585mg
Carbs: 39g
Fiber: 3.5g
Sugars: 5g
Protein: 7.5g

PointsPlus® value 5*

Today's Tip: Portion Control

Anyone who has had success with weight loss (meaning they lost the weight and then kept it off) will tell you that portion control played a big factor in their victory.  Seriously, you can cut the calories of your favorite foods by 50% without changing anything about them -- just eat half!  For example, if you usually eat a deli sandwich at lunch, eat half of it, but replace your chips with carrot sticks. Still hungry? Before you reach for the rest of your sandwich, munch on a piece of fruit or more veggies.  Cut up a red bell pepper into wide strips and dip it into salsa instead of a chip. Produce takes longer to eat and digest than other foods, which means you'll have more time to notice you're getting full. Plus, the added veggies and fruit will help you feel more satisfied for longer than chips would have.
 

Plan A: A serving...check the nutrition label to find out -- you may be surprised at how small an actual serving looks compared to what you usually eat. Learn what a serving is of your favorite snacks; start by measuring them out the next few times you eat them. Once you get into the habit of seeing how much a serving really looks like, you'll eventually be able to "eyeball" servings and know how much is too much.

Plan B: B gone buffets!  Is it really possible to practice portion control in an "all-you-can-eat" situation? No matter how good a "deal" ordering the buffet might be, is it really the best "deal" for you?

Plan C: Control portions by mentally comparing them with common, every day objects that you are used to seeing. Some reminders: 3oz. of meat is the size of a deck of cards, or one cup of potatoes, rice or pasta looks like a tennis ball.

Plan D: Do use your muffin tin!  Instead of making a big egg casserole, use your muffin tin to help control the portion you eat.  Mix up your casserole, and then pour it into your 12-count muffin tin to cook.  If the recipe makes 12 servings, you will know that one casserole muffin is your serving.  You can also freeze the muffins you don't use for later use - what an easy breakfast on a busy morning!  Pinterest has some good, healthy egg casserole muffin recipes if you don't have a favorite.  Remember you can always use half eggs and half egg whites in any recipe, or egg substitute, to cut back the calories.

Check back tomorrow for more muffin tin uses!

Today's Tip: A new twist on an old favorite...something new for your Grilled Cheese!

I have yet to meet anyone who would turn down a good old Grilled Cheese sandwich.  Well, have you ever thought of trying one with one of the Laughing Cow Light Cheeses?

 

No, a traditional grilled cheese does NOT include spreadable cheese...but let's get out of our rut for a minute!  If you haven't tried these cheesy wedges, you are missing a real treat.  They come in a variety of flavors and bring AMAZING creamy taste to anything - including a grilled cheese.  I love them on a sandwich or wrap, and have yet to try one that I don't like.  

 

Choose from Creamy Swiss, Garlic & Herb, French Onion, Blue Cheese, Mozzarella, Sun-Dried Tomato & Basil, Queso Fresco & Chipotle or the latest flavor, White Chedar.  Don't be bound by tradition! Even better, each of these wedges has only 35 calories and 1.5 - 2g fat (PointsPlus® value 1*).  Woo-hoo!

 

 

 

 

Today's Tip: Juice...from the fruit or from the bottle?

So you are thirsty and craving something fruity to sip so you grab the apple or orange juice bottle from the fridge, right?  Well, let's talk about this...fruit juice can be a little bit of a food faker. Most fruit juices -- including no-sugar-added juices -- have as many calories as regular soda (around 100 per cup and a PointsPlus® value of 3). You're much better off having an actual apple or orange than a cup of the fruit juice, and the fruits themselves are way more filling than a cup of the juice. For the same calories as that glass of juice, you could have a large apple or a couple of small oranges. And with the fruit, you'll get around 4g fiber - juice generally has no fiber. And for those of you who are on Weight Watchers, fruit (unlike fruit juice) has a PointsPlus® value of 0*.

But if you really need a fruit juice fix, look for reduced-calorie juice products. I like the Trop50 juice drinks, which are naturally sweetened with stevia and have half the sugar and calories of the regular stuff. These are great options for your kids, too. A cup has 35 - 50 calories and 8 - 12g sugars (PointsPlus® value 1 - 2*). There are classic flavors like Farmstand Apple, plus creative ones like Pineapple Mango (my kids' favorite!).  These are also GREAT in smoothies - 4oz. Trop50 juice, 4-6oz. plain or vanilla Greek yogurt, frozen fruit, 1/2 - 1 scoop vanilla protein powder, & ice or water to desired consistency (add Truvia sweetener if using plain yogurt for flavor).  A great breakfast on the go & a good alternative to breakfast cereal for the kids.

Try this refreshing beverage...it's John's favorite:

1/4 cup lemon juice
1 spoonful of Truvia
12 oz water
ice
1/4 cup Trop50 Pinapple Mango (or other flavor)

Mix all in a large cup.  Add additional Truvia, if needed to sweeten. (Adjust amounts to cup size.)

Today's Tip: A good rule of thumb for SUGAR...

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 :). 

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. 

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...

Taco Meat with a Twist                       1 serving: (about 2/3 cup): 152 calories, 4g fat, 661mg sodium, 11g carbs, 2.5g fiber, 4g sugars, 18.5g protein Bulk up that seasoned meat with veggies! Loads of mushrooms mean meaty flavor and a low calorie count... YAY!!! Ingredients: 1 lb. raw extra-lean ground beef 2 1/2 cups finely chopped white mushrooms 2 1/2 cups finely chopped cremini mushrooms 1 cup finely chopped bell pepper 1 cup finely chopped onion 1/3 cup seeded and finely chopped jalapeño pepper 2 tbsp. chili powder 1 tbsp. chopped garlic 1 1/2 tsp. salt 1 tsp. ground cumin 1/4 tsp. black pepper 2 tbsp. cornstarch Directions: Add all ingredients except cornstarch to a crock pot. Mix thoroughly, breaking up the ground beef. (You might want to use your hands.) Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours, until beef is fully cooked. Turn crock pot to low (if needed). In a small bowl, stir to dissolve cornstarch in 2 tbsp. cold water. Stir mixture into the contents of the crock pot. Let sit, uncovered, until slightly thickened, about 10 minutes. Enjoy! MAKES 6 SERVINGS

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.

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.

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!

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:

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.