Today's Tip: Add some Avocado!

Why eat an avocado??  I have to be honest here...for years I had no idea why anyone would want to eat avocados. I couldn't even look at one without my stomach turning...I just didn't like them!  But after reading over and over about how good they are for you, I began to slowly work them into my diet and now I actually enjoy them!  So here are some notes on avocados for you...

1) Packed with cartenoids...which protect your cells from the damaging effects of free radicals, provide a source of vitamin A, enhance the functioning of your immune and reproductive systems, & act as antioxidants.

2) They make you feel full...one avocado contains 3.5-4.0 grams of fiber. Your body needs fiber to keep the digestive system running smoothly, and soluble fibre slows the breakdown of carbohydrates in your body, helping you feel full longer.

3) Help protect your heart...one cup of avocado provides almost 1/4 the recommended daily intake of folate, a vitamin which is associated with a lower risk of heart attacks & heart disease.  It also cuts the risk of birth defects so if you’re pregnant—or planning to be—avocados will help protect your unborn baby.

4) Help lower your cholesterol...high cholesterol is one of the main risk factors for heart disease. The cholesterol-lowering properties of avocado, along with its folate content, help keep your heart healthy.

5) They taste great!...avocados are a healthy way to boost the flavour and texture of your meals. Toss chopped avocado on a salad or bowl of soup, serve guacamole as an appetizer or condiment, or use avocado in place of mayonnaise in creamy dressings or on your sandwich. 

And here's one for you...substitute half the butter in your favorite chocolate chip, quick-bread or brownie recipe with avocado.  No, it won't turn your treats green, and no one will taste the difference.  Really!

Jen's favorite Guacamole
3 ripe avocados
1/2 cup chopped tomato
2 Tablespoons cup finely chopped onion
1 jalapeno pepper, chopped (keep the seeds in if you like it spicy)
1 Tablespoon lime juice (use lemon in a pinch but lime is better)
1 teaspoon salt
Freshly ground black pepper

Cut each avocado in half &* remove seeds. Scoop out avocado pulp into a large bowl.  Mash until desired consistency then add tomato and next 4 ingredients.  Stir well.  Top with black pepper if desired.  Serve with cut raw veggies or pita chips.

*I think it's best if you let it sit in the fridge for a few hours before serving!

Today's Tip: Isn't all Salt just Salt?

So what's all the hype about kosher salt or sea salt?  Is it really that different than regular table salt?

I had the same questions - I mean, I felt really cool using sea salt to cook with because I saw "real" chefs using it. But then I started wondering why...so here are some details on each kind of salt.  Read on and then decide which is best for you!

Table salt…this is a fine grained salt used by most of us in salt shakers and in our home kitchens. This salt is pretty neutral in flavor and dissolves quickly in warm water. Table salt also contains anti caking additives, which make it flow nicely even in humid weather, and has iodine for health reasons.  Iodine is an essential element of the body used by the thyroid to create thyroid hormones, and is essential in concentrating milk for nursing infants. It's also used by the prostate, adrenals, ovaries, salivary gland and more. Basically every gland and mucosal lining uses iodine.

Kosher salt…Kosher salt is simply salt free from additives. Kosher salt can be finely grained or slightly larger, and is most often used by home cooks in canning or meat brines. The lack of additives makes for clearer brines, and does not impart any unwanted additive flavors over long preservations. When making pickles or curing ham…you'll probably want to reach for the kosher salt. Kosher salt does not contain iodine, so if you solely use kosher salt make sure you get proper iodine intake.  You can get iodine from drinking 8oz. of lowfat or skim milk, eating the skin on your potato or various types of white fish & other seafood such as shrimp.

Sea salt…sea salt is harvested after piping sea water onto a flat field, allowing the sun to evaporate the water, and collecting the salt that remains. Sea salt is often prized by cooks as it offers are more complex taste. Sea salt contains additional fine deposits of other minerals which accounts for its varied and complex taste. The area from where the salt is harvested, and the mineral properties of the water in that location, affect the flavor. Sea salt can come both finely grained or more granular in nature.  The iodine that sea salt retains from the ocean may be insufficient, so users should pay attention to the iodine contect of their product to avoid any health risks.

Fleur de sel…very expensive sea salt from the northern Atlantic coast of France. The slightly gray salt from this reason is complex and elemental in nature and very prized…the fleur de sel is the very top of the evaporated salt layer, and is comprised of flake like crystals of salt, perfect for sprinkling on a great steak after cooking. The texture and crunch of this pricy sea salt is as prized as the taste. Again, fleur de sel does not contain iodine, so you should get your daily recommended amount from other foods.

Industrial or rock salt…salt sold in large crystals, not processed and full of impurities, this salt is normally used as road salt, ice cream machine salt, etc.

Other sea salts…there are salts of varying hues harvested from all of the world's oceans, and they all offer a subtle difference in taste.

Some of the better sea salts are very expensive, and although many chefs swear by them, when used as dissolved within food taste tests have failed to notice any distinction or discernable difference. When sprinkled on food table side though, you can taste and feel the difference.

Regarding iodine, the daily intake for teens & adults is 150 micrograms & 90-120 micrograms for children.

Today's Tip: Memorial Day Weekend Side Dish Suggestions...

Going to a Memorial Day potluck and need a recipe?  Here are two to try...

Sassy Melon Salad

1/4th of recipe (about 1 1/3 cups): 91 calories, 0.25g fat, 30mg sodium, 22g carbs, 2g fiber, 17g sugars, 2.5g protein -- PointsPlus® value 3*

Ingredients:
1/2 cup lowfat Greek vanilla yogurt
2 tsp. lime juice
2 cups diced (seedless or seeded) watermelon
1 1/2 cups diced cantaloupe
1 1/2 cups diced cucumber
1 cup diced pear

Directions:
In a blender or food processor, combine yogurt, lime juice, and 1/4 cup watermelon. Blend until smooth.

In a large bowl, combine cantaloupe, cucumber, pear, and remaining 1 3/4 cups watermelon. Add yogurt mixture and toss to coat. Mmmm!

MAKES 4 SERVINGS 

Tangy Tex-Mex Slaw

1/8th of recipe (about 2/3 cup): 50 calories, <0.5g fat, 186mg sodium, 10g carbs, 2.5g fiber, 3g sugars, 2.5g protein -- PointsPlus® value 1*  
 
Ingredients:
1/3 cup fat-free sour cream or plain Greek yogurt
2 tbsp. lime juice
1 tbsp. white wine vinegar
2 tsp. taco seasoning mix
1/4 tsp. salt
One 12-oz. bag (about 4 cups) broccoli cole slaw
1/2 cup frozen sweet corn kernels, thawed
1/2 cup canned black beans, drained and rinsed
1/2 cup finely chopped red bell pepper
1/3 cup finely chopped red onion
1/4 cup chopped cilantro

 

Directions:
In a large bowl, combine sour cream, lime juice, vinegar, taco seasoning, and salt. Whisk until uniform.

Add all remaining ingredients, and toss to coat. Eat up!

MAKES 8 SERVINGS

Today's Tip: Peanut Butter or Almond Butter?

Well, almond butter creams the competition. It packs about 83% more fiber than its peanutty peer and is higher in vitamin D and a host of minerals, including calcium, iron, magnesium and potassium.  But you don't have to count out peanut butter completely!  Just start incorporating almond butter into your diet as well if you don't already.

And don't forget to look for natural peanut & almond butter!!!

Source: Fitness Magazine

Today's Tip: What's For Lunch? Try some of these...

Cool Taco Salad
2 servings

½ lb. lean ground beef

1 T water
2 tsp taco seasoning mix
2 whole-wheat pitas
2 T reduced-fat cream cheese, at room temp
2 T fat free sour cream
2 T salsa
1 cup lettuce, shredded
1 tomato, diced
¼ cup reduced-fat shredded cheddar cheese

Preheat oven to 400.  Brown ground beef, drain & rinse.  Add water and 1 tsp taco seasoning to beef and simmer for 3 minutes. 

Cut each pita into 8 wedges & place on baking sheet.  Bake for about 7 minutes or until lightly browned.

While the beef is cooling, combine the remaining taco seasoning, cream cheese, sour cream and salsa in a small bowl; mix well.  Diving and spread this mixture evenly on two plates.

Spoon a portion of the beef over the sour cream mixture, and top each with half the lettuce, tomato and cheddar cheese.  Add 8 baked pita wedges to each plate and serve.

Ceviche
3/4 lb. rinsed, peeled, & deveined shrimp
3 fresh chopped tomatoes
1 bunch chopped cilantro
2 chopped avocados
1 chopped onion
1 chopped jalapeno
1 can rinsed corn
1 freshly squeezed lemon or bottled lemon juice
Salt to taste 
Mix all ingredients in a bowl and enjoy by itself or with whole grain crackers. Serves 3-4

Breakfast Burrito - (why not a breakfast burrito for lunch??)
1 whole wheat tortilla
2 egg whites
1 slice of turkey bacon
Low fat shredded cheese
1 tablespoon of salsa

Scramble two egg whites, microwave 1 slice of turkey bacon.  Add the eggs and turkey bacon strip in the tortilla and sprinkle the cheese on top.  Microwave for 30 seconds, add the salsa of your choice, fold it up and enjoy. 

Best Hummus
2 cups canned chickpeas, drained, liquid reserved (15.5 oz. can)
1/3 cup tahini or sesame paste
4 tsp minced garlic (about 4 cloves)
6 Tbl freshly squeeze lemon juice
8 dashes Tabasco sauce
2 tsp kosher or sea salt
Cut veggies, pita chips or flatbread
Place the chickpeas, 2 tablespoons of the reserved liquid, the tahini, garlic, lemon juice, Tabasco, and salt in the bowl of a food processor fitted with the steel blade and process until coarsely puréed. add more lemon juice or reserved chickpea liquid to thin, if necessary. Cover and refrigerate for several hours for the flavors to blend. Taste for seasonings. Servings size 1/2 cup.

Lunch Sandwiches
Whole wheat bread
2 slices turkey breast
Lettuce, tomato, avocado – add as many veggies

Or

1 can Albacore Tuna
Light mayo or dijon mustard
Mustard
Veggies – bell peppers, carrots, onion, celery, pickle or pickle relish

Or

Orowheat sandwich round
Grilled chicken with lemon pepper seasoning
Spinach, bell pepper, cucumber, other veggies
Slice of lowfat cheese or Laughing Cow lowfat spreadable cheese
tomato slices

Make sandwich using dijon, regular or spicy mustard as desired.  Layer ingredients & enjoy!

Southwest Beef & Chili Pizza
1 lb. 90% lean ground beef
1 thick prebaked Italian bread shell (such as Buboli), whole wheat tortillas or Hungry Girl Flatouts
1¼ cups mild thick and chunky salsa
1½ cups shredded lowfat Mexican cheese blend or Monterey Jack cheese, divided
1 4-oz. can diced green chilies, drained well
2 medium plum tomatoes, seeded and coarsely chopped
⅓ cup thin red onion slivers

Heat oven to 450°.  In a large skillet, brown ground beef until no longer pink.  Pour off drippings and/or rinse with water (drain well).  Season with ¼ t salt.

Place bread shell, tortilla or flatout on ungreased baking sheet or baking stone.  Spread salsa over shell or tortillas; sprinkle with a small bit of cheese.  Top with beef, chilies, tomatoes, red onion & remaining cheese.  Bake in oven 11-13 minutes or until cheese is melted.  Sprinkle with cilantro; cut & serve. Serves 4.

Today's Tip: Drive-Thru Dos & Don'ts

Are You Ducking the Drive-Thru?

You don't have to avoid the drive-thru...you just have to avoid part of the drive-thru menu!  If you didn't have time to pack a lunch or make a protein shake today, don't despair.  You CAN hit the drive-thru if you follow a few little tips.

Some days a protein shake will cut it, but but sometimes a real meal will more fully satisfy both your hunger and your need to feed your face, as well as provide protein, fiber, and nutrients. If you are willing to read through the menu, most chains these days offer some healthier options & be sure to follow these basic tips:

#1: Skip the cheese, mayo, and creamy sauces!!  These are your biggest fat & calorie culprits, not the burger itself.  If it is an option, ask for a whole grain bun instead of the white one.

#2: Ask for your items to be grilled, not fried...and don't supersize!!  Just order a single burger and ask for extra lettuce & tomatoes. Even if you don't have time to prepare a lunch in the morning before you head out the door, at least throw some carrots, sugar snap peas and/or jicama in a baggie to have alongside your take-out burger or grilled chicken sandwich.

#3: If you order a grilled chicken salad, ask for reduced-fat dressing and forego the croutons & cheese.

#4: Order WATER to drink...or tea. Of course, you probably have your bottle of water with you already, right?

#5: Take a minute in the drive-thru to read the menu.  Many restaurants list their calorie counts on the menu, and it really does make a substantial difference when you make the better choice.  And this is a great rule for sit-down restaurants too.  Even a basic sandwich can become a 900 calorie lunch if you aren't careful with what you ask to be included on it. 

Tune back in tomorrow for lunches you can make at home...I'll help you break out of your turkey sandwich rut!

Today's Tip: 2 More Reasons the Scale Might Not Be Moving...

So if none of the previous 4 "why the scale is stuck" reasons applied to you, perhaps one of these final two is your tipping point...

You Work Out Regularly
Sounds like an odd reason that you might NOT be losing, doesn't it?  I mean, how can an exercise routine make you gain? First, people have a tendency to eat more when they work out, either because they feel they've earned it or because they're overestimating how much they've burned -- or both. This can be particularly true in the early stages of a fitness program, when your body is getting used to the decrease in calories consumed and the increase in calories burned.  In other words, you are REALLY HUNGRY!! So instead of eating harder (or more), eat smarter.  Eat smaller meals throughout the day, keeping your body fueled.  Don't go longer than 2-3 hours without eating something - and something good!  A complex carb & protein combination at every snack/meal is a great goal.  If you need help with a daily food plan, call me!!

One other note: working out can make you retain water. According to Dr. Michele S. Olson at Auburn University, "The plasma in your bloodstream will store an extra two to four pounds of water to ensure that you don't get dehydrated.  You'll always carry that extra water unless you become inactive; it's not fat or muscle, but simply superhydration. It's a good thing." So...it's also a good thing to keep chugging H2O, which can, counterintuitively, help minimize additional water retention. So take her advice - stay active AND well-hydrated.

Lastly, Are You a Stress Case?
Do you turn to comfort food and pack on pounds when you're under duress? The stress hormone cortisol triggers that "fight-or-flight response".  It's is an appetite stimulant, it increases cravings for carbohydrates & can slow your metabolism.  And, excessive stress causes fat to be stored in the abdominal area, where weight is typically harder to lose. 

But wait - there's good news!  Exercise reduces stress, and balanced, nutritious meals can repair the damage that stress does to the body.  If you work out with a trainer, a buddy or a group, that social support network also helps. So enlist a workout buddy or an accountability parter, and reap the benefits of that support network. 

Today's Tip: #4 Reason Why the Scale Might Not be Moving!

Your Numbers Are Off

Not everyone is a calorie counter, but if you are, then you may have already figured out the whole calories-in, calories-out formula by determining your BMR, or the amount of calories you need to maintain your weight.  If you haven't done that there is a great online calculator at fitnessmagazine.com/weight-loss/bmr where you enter you activity level, then add whatever calories you burn during your workouts.  So if you enter "moderate" for your activity level because you exercise regularly, it would give you about 2,400 calories a day. Then if you added 500 calories burned per workout that means you could eat almost 3,000 calories a day without gaining a pound, or around 2,500 a day to lose a pound a week - right? Seems like a lot, but hey - you used a fitness calculator so it has to be right!

Not so fast...the BMR calculator already factors in the calories you burn with your workouts, so you can't add them in again.  So if all this time you thought your daily needs were 500 calories higher than they really were, you might have been maintaining instead of losing.

If you need help figuring out your BMR, let me know.  It's fairly simple to do, and helps give you another benchmark in your fitness journey.

Today's Tip: Reason #3 You Might Not Be Losing Weight

You Sit at a Desk All Day

So maybe you log a solid hour of exercise almost every day, but outside of that, is your time mostly spent sitting in front of a computer?  Unfortunately, research finds that dedicated workouts simply can't compensate for being sedentary the rest of the time. According to one University of Missouri-Columbia study, sitting for just a few hours causes your body to stop making a fat-inhibiting enzyme called lipase. Getting up and walking for just two minutes during each of those hours burns an additional 59 calories a day, according to recent research from the University of Wisconsin-Milwaukee.

Sometimes you get so involved in your work you might lose track of time & before you know it you have sat in one spot for 3 hours! So consider setting a timer on your computer to remind you to move every hour. Or, I have friends who have also had luck with the Fitbit One ($100, fitbit.com). Clip this device to your waistband 24-7, and don't go to bed until you've logged 10,000 steps a day. To accomplish that, you will need to heed some of those recommendations we've all heard a million times such as take the stairs instead of the elevator, park far away from the door of whatever store you are visiting, or even jog in place while reading an email. So what if your family laughs at you at first!  Soon seeing you hopping around the living room will strike them as normal. Make walks part of your family's evening routine, and "How many steps do you have now?" might become the new "Are we there yet?"

Today's Tip: Reason #2 that Scale might not be moving!

You Skimp on Protein

Several studies show that high-protein diets result in more pounds shed, at least initially. Protein enhances the feeling of satiety and prevents losing muscle as you lose fat. Also, higher-protein diets make you burn slightly more calories because your body expends more energy to metabolize protein than carbs or fat.  This is called dietary thermogenesis, which is the energy you burn to process and use the food you eat.

So how much protein do you need a day?  Well, it depends on your weight and how much you exercise.  According to the Institute of Medicine, the average healthy adult requires 0.36g of protein per pound of body weight per day.  So for example, if you weigh 150 lbs., you would need 54g of protein a day.  However, if you are a regular exerciser, you need closer to 0.5g of protein per pound, and for endurance training athletes, closer to 0.8g per pound.

So how do you get 40-80 grams of protein a day?  Here are some ideas...

6 oz. Greek yogurt - 16 grams
large Egg - 9 grams
4 oz. lean beef - 21-28 (most cuts of lean beef have about 7g of protein per ounce)
4 oz. lean poultry - 20-25 grams
4 oz. fish - 22 grams
1/4 oz serving Quinoa - 6 grams
Heaping helping of black beans - 15 grams
Heaping helping of lentils - 18 grams
Handful of raw almonds - 6 grams

Today's Tip: Is that scale stuck?

You're working like a dog -- hitting the gym, tracking calories, keeping a food journal, eating enough fiber to keep your entire neighborhood regular -- but you just can't budge the scale or the measuring tape.  This week we'll talk about 6 reasons why that might be, plus how to make over your metabolism.

You Don't Drink Enough Water
We've all heard how important H2O is when it comes to shedding pounds. It helps to suppress appetite, so you're less likely to overeat. But that's not all: When you're dehydrated, your kidneys can't function properly, so the body turns to the liver for additional support. Because the liver is working so hard, more of the fat you consume is stored rather than burned off.

What is most surprising, though, is that if you're upping your fiber intake but not also hitting the (water) bottle hard, things tend to get a wee bit...um...backed up.  It's important to add fiber gradually and increase water intake at the same time. Otherwise, instead of helping with digestion, fiber may work against you. 

So how much water should I be drinking?  Well, according to Pamela Wartian Smith, MD, and author of Why You Can't Lose Weight, about one-half your body weight in ounces every day, especially if you're exercising.  So the eight-cups-a-day rule applies only to sedentary women who weigh 128 pounds.  She also adds that if you consume an aggressive amount of fiber, another eight to 16 ounces a day is a good idea.  That amount of liquid may require some serious effort. So stop right now and figure out how much water that would be for you, and start tracking your ounces.  I personally am a "water hog" - my family knows better than to take a drink out of my water bottle because "I am measuring!"  Yes, you might add a few trips to the bathroom, but if you use the bathroom that is at the far end of your home, you add some exercise in there too.  Yea! :)

Today's Tip: Are you ready to Fling this Spring?

No doubt there are certain parts of the country left wondering if spring will ever arrive, but inevitably the warmer weather is on its way.  So are you ready to fling off those bulky winter clothes this spring and bare those arms? 

Here is one of my favorite new exercises to challenge your balance, core strength & to tone those arms...and if you are one of my clients you know how much I like to work those triceps!

Warrior Three Tricep Press

Stand with feet shoulder width apart, holding dumbbells (women try 4, 6 or 8lbs; men shoot for 8, 10 or 12lbs to start).  Bend at the waist and lift one leg behind you parallel to the floor, arms entended down.  Bend arms, bringing elbows just higher than your back, then extend arms back for a tricep press, keeping elbows higher than your back.  Repeat 10 times, keeping leg extended the whole time.  If you start to lose your balance, tap toe on the floor, regroup, then finish your presses.  Switch legs and repeat on the other side 10 reps.  Keep your belly button in the whole time!

Today's Tip: How many of these foods are in your fridge hydrators?

So Fresh and So Green: Romaine lettuce, spinach, and other greens are definite must-haves, not to mention produce-aisle favorites like portabella mushrooms & broccoli slaw. The slaw is a great meal starter since it's filling and low in calories. Use it as a pasta swap or as a stir-fry base - it takes just a couple of minutes to saute.  Just last night I cooked extra lean ground beef (drained & rinsed it to eliminate any excess fat), added a bag of broccoli slaw & some hoisin sauce, then served it on whole grain tortillas. Yum! And I LOVE sugar snap peas, jicama and baby carrots as quickie snacks. No, jicama and carrots are not green, but they fit the bill too!

The Pros of Protein: Tuna packed in water and any whole muscle cuts of deli meat are great everyday proteins for sandwiches and more. Don't forget about skinless chicken breast as a great basic protein, & if you know you won't or don't have the time to cook it up yourself, stock up on precooked kinds. And meal-ready isn't just for the birds...look for grilled beef strips as well for your protein-packed salad.

A Fuji Apple a Day: It's a good idea to keep fresh fruit handy to curb your hunger between meals. I love Fuji apples because they have the perfect combination of sweetness and tartness. I also love grapefruit, clementines (Cuties!), pears, grapes and pretty much any berry you can find. 

Today's Tip: Infused Waters for Clean Drinking!

A friend of mine posted this on her Facebook yesterday and I wanted to share it with all of you if you haven't already seen it.  More ways to drink clean!!

 

From Extreme Fitness Personal Training:

 

Still drinking SODA, DIET SODA, VITAMIN WATER, PROPEL AND OTHER DRINKS WITH ARTIFICIAL COLORS, FLAVORS AND SWEETENERS?????

 

Try these Infused Waters instead.  They are easy to make and also have great health benefits such as detoxification energy and hydration.  Tip: Put as much fruit in the water as you like and let it sit for at least 30 minutes before drinking.

 

1. Green tea, mint, lime: fat burning, digestion, headaches, congestion and breath freshener.

2. Strawberry, kiwi: cardiovascular health, immune system protection, blood sugar regulation, digestion.

3. Cucumber, lime, lemon: water weight management, bloating, appetite control, hydration, digestion.

4. Lemon, lime, orange: digestion vitamin C, immune defense, heartburn, (Drink this one at room temperature)

 

Today's Tip: A healthy twist for Chicken Strips - Kid-Friendly recipe!

Honey Mustard Pretzel-Coated Chicken Fingers PER SERVING (1/2 of recipe, 4 chicken fingers): 349 calories, 2.5g fat, 928mg sodium, 39g carbs, 1g fiber, 13.5g sugars, 37g protein -- PointsPlus® value 8* Prep: 15 minutes    Cook: 20 minutes

Ingredients

• 10 oz. raw boneless skinless lean chicken breast, cut into 8 strips
• 1/4 tsp. salt
• 1/4 tsp. black pepper
• 1/4 cup plus 2 tbsp. honey mustard
• 1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
• 20 standard-sized (not mini) hard salted thin pretzel twists
• 1 tbsp. plus 1 tsp. granulated sugar

Directions
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside.

Season chicken strips with salt and pepper. Set aside.

In a large bowl, combine honey mustard with egg substitute and whisk well. Submerge chicken in mustard-egg mixture, and set aside to marinate for at least 5 minutes.

Meanwhile, place pretzels in a sealable plastic bag, seal, and finely crush through the bag with a meat mallet or other heavy utensil. Add sugar, reseal, and shake to mix. Spread the mixture out on a large plate or in a large dish. Set aside.

Using tongs, transfer chicken strips to the pretzel-sugar mixture and thoroughly coat. Then transfer them to the baking sheet. (Discard excess mustard-egg mixture.) Mist the tops of the strips with nonstick spray. Bake in the oven for about 20 minutes, flipping chicken halfway through baking, until the chicken is cooked through.

Eat and enjoy!

MAKES 2 SERVINGS