Today's Tip: Make it Monday!

I was at a friends' house yesterday and took him up on his offer to pick as many tomatoes as I wanted from their vines.  So of course that put me in the mood to make my favorite pico de gallo recipe, and I decided to share it today as my first "make it Monday" tip.  It's easy, and don't let the diced zucchini scare you away if you aren't a zucchini fan.  It's a great filler for this recipe!

Pico de Gallo:
1 cup seeded, chopped tomato

1/2 cup diced zucchini

1/4 cup chopped fresh cilantro

1 small diced jalepeno pepper

1/4 cup prepared salsa

1 T fresh lime juice

Place all ingredients in a bowl and mix well. Let set for a couple hours in the fridge before serving for best flavor.

This is great on fajitas, or we also like to pile a spoonful onto a grilled burger.

Today's Tip: Tasty Tips for Taco Bell

Love Taco Bell but not sure how to make the best selections when you drive-thru?  Here are a few tips to keep your choices in check that I borrowed from HungryGirl.com.

Need-to-Know Menu LingoFresco - Each item on the Fresco menu has 350 calories or less and under 10 grams of fat! Plus, you can order ANY item Fresco-style, and Taco Bell will replace the cheese, creamy sauces, sour cream, and/or guacamole with pico de gallo. Think of it this way: Fresco is to Taco Bell what Skinny is to Starbucks!

Cantina Bell - These schmancy-looking items include upscale ingredients, like marinated grilled meats and cilantro-flecked rice. Does that mean these are automatically smart picks? NOPE. More details to come...

 

Tacos & Burritos

SÍ! Chicken, Steak, or Beef Soft Tacos

1 soft taco: 160 - 200 calories, 5 - 9g fat, 450 - 500mg sodium, 16 - 18g carbs, 2 - 3g fiber, 1 - 2g sugars, 9 - 13g protein -- PointsPlus® value 4 - 5*

1 Fresco soft taco: 140 - 160 calories, 3.5 - 7g fat, 410 - 490mg sodium, 16 - 18g carbs, 2 - 3g fiber, 2g sugars, 8 - 11g protein -- PointsPlus® value 3 - 4*

Whether you go regular or Fresco-style, soft tacos are among the best options on the menu. You could have three Fresco Chicken Soft Tacos for 420 calories and 10.5g fat. That oughta satisfy!

NO! Cantina Burrito

1 burrito: 720 - 760 calories, 25 - 28g fat, 1,710 - 1,920mg sodium, 94 - 104g carbs, 12 - 17g fiber, 7 - 8g sugars, 20 - 33g protein -- PointsPlus® value 18 - 19*

It looks like it could be the fresh and virtuous burrito of your dreams, but even the Veggie version is trouble. (It also comes in Chicken and Steak.) We suspect that's because a) it's large, and b) rice + beans + creamy dressing + giant tortilla = many, many, many calories. Pass!

SÍ! Burrito Supreme
1 burrito: 390 - 420 calories, 12 - 16g fat, 1,050 - 1,140mg sodium, 51 - 52g carbs, 6 - 8g fiber, 4 - 5g sugars, 17 - 20g protein -- PointsPlus® value 10 - 11*

1 Fresco burrito: 340 - 350 calories, 8 - 9g fat, 1,020 - 1,090mg sodium, 49 - 50g carbs, 6 - 7g fiber, 4g sugars, 18g protein -- PointsPlus® value 8 - 9*

What a difference from the aforementioned burrito bombs! The Fresco picks are our preference -- choose from Chicken and Steak -- but the originals won't do you in. And they'll certainly fill you up.

 

Curious about those Doritos Locos Tacos? They're not that much higher in calories or fat than the other tacos on the menu. The basics (not Supreme) each have 160 - 170 calories and 10g fat (PointsPlus® value 4*). We'd suggest getting one Fresco-style to slim down those stats.

 

Known Offenders: Nachos & Taco Salad

From Cheesy to Volcano - The nachos are so not worth it, whether in their simplest chips 'n cheese form (290 calories and 16g fat) or the over-the-top concoction that is the Volcano Nachos (990 calories and 59g fat).

See Ya, Salads - We often remind people that salads aren't always the smartest choices on the menu, and these guys are proof. The Fiesta Taco Salads have 730 - 780 calories and 35 - 42g fat! Your best bet is to get the Chicken version Fresco-style, and ditch that massive shell.

 

So there you have it...bottom line - order Fresco style and enjoy the taste of the beef or chicken, not the sauce.  You can also order the guacamole on the side, and add it yourself to keep the serving size in check. 

Today's Tip: To Deli Meat or Not To Deli Meat?

So this morning I was having a discussion with a friend about deli meat and decided it was time to do a blog post about the subject...is it okay to eat?  What is best to choose?  Is there really a difference between the cheaper stuff and the more expensive meats?  You probably guessed that the answer is YES, there is.

True, one of the easiest lunches to make is a sandwich or a wrap.  And yes, I have a wrap, sandwich or salad with shredded deli meat just about every day.  Although I do believe the very best option is to have leftover grilled chicken, cooked turkey or lean red meat on my sandwiches, it's typically much easier to pick up sandwich meat from the deli - particularly if you are making sandwiches for a few kids as well.

You may have noticed that the shelf life for meats from the deli is shorter than the ones that are prepackaged.  Why?  Well, it's because manufacturers have to add preservatives in prepackaged lunch meats to extend their shelf life after opened. There are options for nitrate- and nitrite-free meats, low-sodium, light and salt-free as well as others for both deli sliced and prepackaged lunch meats. So the best option is to request and read the nutritional labels of fresh sliced deli meats and read the product nutritional declaration on prepackaged meats. Bottom line, meat from the deli is usually better for you than the prepackaged options.
When standing at the deli counter, contemplating the wide variety of deli meats available, carefully scrutinize the labeling and consider the ingredients used in the meat, as well as the nutrition facts. Some items to pay close attention to include:

• Fat and Saturated Fat
• Calories
• Sodium (Ideally, this should be no more than 500 mg per serving)
• Nitrates and Nitrites (cancer causing agents)
• MSG
• Antibiotics
• Added hormones (nearly all foods have naturally-occurring hormones)
• Check to see if the Heart Health symbol is located on the packaging

At the deli, ask for whole-muscle cuts of roast beef, ham, turkey or chicken.  Otherwise you are purchasing meat that is made up of many parts and what you want is the muscle meat for its health benefits.  Typically these cuts are going to be more expensive - remember, you get what you pay for. Less expensive deli meat is made from many different muscles from many animals and is held together by extracting its protein and using it to bind the muscles together. It is injected with water at the time of manufacture, and a solution of modified food starch, salt, carrageenan and other food derivatives are added to retain the excess water. As the shelf life erodes, these additives cannot retain the water and the meat becomes slick and watery.  Gross.

So in a nutshell, deli is okay if you don't just go for the cheapest option.  Some brands to look for: Honeysuckle White, Thumann's, Boar's Head, Applegate Farms, Koch's All Natural Turkey, Hormel's 100% Natural to name a few.  Look for that heart healthy symbol and ask your deli meat manager!  And if you are shopping after the deli is closed, just read your labels of the prepackaged meats - there are definitely more options for good prepackaged meats than there used to be.

Today's Tip: A Crock Pot Option for Enchiladas!

Somehow when fall hits it makes me want to pull out my crock pot.  Here's a recipe that goes beyond the typical crock pot chili or soup. Let me know what you think!

Crock Pot Enchiladas

Ingredients

Bean Mixture:
2 (15 ounce) cans black beans, drained and rinsed
1 (15 ounce) can diced tomatoes, drained
1 teaspoon fajita seasoning mix (or to taste)
3/4 cup fresh cilantro, chopped

Sauce:

1 (15 ounce) can red enchilada sauce (any spiciness)
1 (15 ounce) can green enchilada sauce

Additional Ingredients:
1 (20 ounce) can whole anaheim chilies (drained, optional)
2 cups shredded low-fat cheddar cheese
12 corn tortillas

Directions

1.   Mix all the bean mixture ingredients together.
2.   Combine the red and green sauces.
3.   Spray a 3-1/2 to 4 quart crock pot with non-stick spray and start to layer ingredients, beginning with enchilada sauce. Use enough sauce to cover bottom.
4.   Add a layer of corn tortillas, torn up in big chunks, to cover bottom.
5.   Spread bean mixture to cover the tortillas.
6.   Sprinkle shredded cheese to cover, then whole chilis if using.
7.   Cover with sauce remaining sauce.
8.  Continue adding layers until you reach the top of the crock pot.
9.  Cook on low for 6-8 hours, or on high for 3-4 hours.
10.  For a large group, double and use a 5-6 quart crock pot.

Nutritional Information (assuming 6 servings)

Calories	432
Total Fat	7.7g
Dietary Fiber	15.8g
Protein	25.5g

Today's Tip: Favorite Cleaning Products!

I have to admit, I really don't enjoy the whole house cleaning thing.  I love having a clean house and actually feel very accomplished when it is done, but it is truly not my favorite chore.  So when I do clean I want products that work and work well.  A couple of years ago Real Simple magazine featured its readers' favorite cleaning products in an article which I found helpful - perhaps it will be to you as well!

70% Rubbing Alcohol
Use this to wash windows - undiluted!  Just remove the cap, screw in an old spray nozzle, and watch the streaks vanish.

Note: My favorite use for rubbing alcohol is to take a freezer Ziploc, mix in it one cup of rubbing alcohol with 3 cups of water and freeze.  Not necessarily a cleaning tool in this case, but it makes a great ice pack that sure might be helpful for your sore muscles after you finish your vigorious house cleaning tasks!

OxyClean
I use this on stubborn stains before throwing the clothing item in the washer, but I understand it works great on carpet too.

White Vinegar
It's a natural cleaner! Some carpet stores tell their customers to apply it to spills because it doesn't harm the carpet fibers. It also works well on laminate floors, wood, tile & vinyl.

Lemon Juice
Works great on fruit stains...just soak the area in the juice, let it sit for a few minutes, then rinse and repeat until the stain is gone.

Mr. Clean Magic Eraser
Rub this over every kind of mess, from soap scum to pencil marks on the walls to congealed grease on the stovetop. It's a great tool to make it all easy to clean!

Tide to-go Pen
Enough said.

Today's Tip: Supper on the Go!

School is back in full swing and with that comes evening practices, ball games, church and other activities.  Even if you don't have kids, there are evenings where you have literally no time to sit down for dinner at home.  Here's a great idea for a quick supper that you can fix and take on the go!

Pizza Roll-Ups

Hungry Girl Italian-Herb FlatOuts
Pizza Sauce (homemade or store-bought)
Turkey Pepperoni
Diced bell pepper (or other pizza toppings you desire)
2% milk Mozzerella Cheese

Spread a thin layer of pizza sauce on FlatOut. Top with turkey pepperoni, bell pepper and cheese, keeping toppings an inch or so from the edge. Roll up, starting at the short end.  Bake in the oven at 350 degrees for 10 minutes or until heated through and cheese is melted.  Wrap in foil and take it with you out the door!

Tip: I make these for the whole family and put in a cooler (without ice!) to stay warm until we get to practice or wherever we are meeting up.

You can also makes these on tortillas if you don't have the flatouts handy.

Today's Tip: Breakfast Sandwich - Quick & Easy!

Since yesterday's post was on what to drink with your breakfast, I thought today I'd share a quick & tasty breakfast sandwich to go with your beverage. Now if you are at Starbuck's getting your once-a-week Pumpkin-Spiced Latte (with nonfat milk and no whip, remember), you can also pick up one of their breakfast sandwiches.  But what about those days when you aren't stopping at Starbucks? Here's an idea...

Cheesy Veggie-Boosted Breakfast Sandwich

Ingredients:
1/2 cup chopped spinach leaves
1 tbsp. finely chopped red onion (optional)
2 egg whites, beaten

1 slice Canadian Bacon
One 100-calorie whole grain flat sandwich thin (like Orowheat or Sara Lee), toasted
1 slice ultra-thin Sargento Swiss cheese

 

Directions:
Spray a medium microwave-safe bowl with nonstick spray (one that is about the size of the sandwich bun). Microwave spinach and onion for 1 minute on medium heat, or until spinach has wilted. Blot away excess moisture.

Add beaten egg whites and stir well. Microwave for 45 seconds on medium-high power. Gently stir, and microwave for 30-45 more seconds or until egg is set.

 

Place the bottom half of the bun on a plate. Top with egg patty, followed by cheese and canadian bacon. Top with the other half of the bun.  Either microwave for a few seconds to melt the cheese, or put in oven for a few minutes until heated through.

 

MAKES 1 SERVING

 

Some modifications!

 

1) You can use 1/2 cup fat-free liquid egg substitute instead of egg whites if desired. 

2) My kids like this with frozen whole grain waffles instead of bread.  Toast the waffles briefly just as you would the bread.

Today's Tip: The Infamous Pumpkin Spiced Latte from Starbucks

Fall is coming (even though the temps are still pretty toasty in many places) and one way we can know that for sure is the return of Starbucks' Pumpkin Spiced Latte.  Now when I go to Starbucks my order is pretty basic - just a plain coffee with a little steamed milk is my regular.  But I know there are many people who are excited to see that the Pumpkin Spiced Latte is back so I wanted to blog on the most "reasonable" way to order this coffee treat.

First, ask for nonfat milk :).  Second, order a Tall size and last (sorry everyone) ask for no whip (wipped cream adds 60 calories).  This particular order equals about 200 calories and gives you 11 grams of protein along with 40% of your calcium need.  Now even if you order this the "lighter way", you still intake 37 grams of sugar.  So...let's not all go out and get a Pumpkin Spice Latte every day...can we opt for once a week?

But let me guess...you want one more than once a week.  So here's a swap offered by HungryGirl.com.  Although it uses powdered creamer that is artifically sweetened, it certainly offers a lower calorie and sugar version than your once-a-week treat at Starbucks.

Ingredients:1 tbsp. sugar-free French vanilla powdered creamer (like CoffeeMate)
1 packet Truvia
2 tsp. instant coffee granules
1/4 tsp. pumpkin pie spice, or more for topping
2 tbsp. canned pure pumpkin (Libby's is the best)
1/2 cup light vanilla soy, almond or skim milk
1/4 cup Fat Free Reddi-whip

Directions:
Place powdered creamer, sweetener, coffee granules, and pumpkin pie spice in a large microwave-safe mug or glass. Add 3/4 cup very hot water and stir until creamer and coffee granules have dissolved.

Add canned pumpkin and stir until blended. Add soymilk and mix well. Microwave for 30 - 45 seconds, until hot. Give it a stir, and top with Reddi-wip. Sprinkle with additional pumpkin pie spice, if you like, and enjoy!

MAKES 1 SERVING

This version has around 100 calories, 4-6 grams protein and only 6-10 grams of sugar (depending on which milk you choose).  And play around with the ingredients...you might find you'd rather add a little pure vanilla extract & a little more Truvia instead of the sugar-free creamer. Or you might prefer a pumpkin-flavored brewed coffee for additional flavor instead of the instant.

We'll do this again when Starbucks brings back their December Christmas treats :). 

Today's Tip: Salt Smarts...Going Beyond Table Salt

I am a salt lover!  I always have been...my mom even bought me that "No Salt" stuff when I was growing up because I used so much salt.  As I have gotten older and hopefully wiser, I have backed off from using so much salt and incorporated other spices to help flavor the foods I cook.  However, I still think nothing beats salt, and over the years the salt aisle has come a long way from just Morton table salt - you know, the container with a picture of the girl and the umbrella.

Now there's kosher salt, sea salt, crystalline sea salt, unrefined sea salt, kosher sea salt, rock salt and probably others I am not listing.  So what should you use??  I have blogged on this subject before, but today I read some tips from an fitness expert that I follow that were great and thought they might help you too...

From Isabel De Los Rios

"So here's the deal with salt. STAY AWAY from plain old table salt.

This stuff is the main reason salt has such a bad reputation. Our bodies actually need salt, but most research (especially what's been published in America) has revolved around regular table salt - and the results have shown that this stuff is just plain 'ol not good for you.

Yet, in many parts of the world, it is well-accepted that salt itself is not the problem ... it's the kind of salt that's causing problems.

The bad effects of refined table salt are pretty scary, actually. It often contains harmful anti-caking agents, some of which have been linked to heavy metal toxicity and kidney problems. A common preservative in these refined salts, sodium acetate, may cause elevated blood pressure and kidney disturbances.

So what should you eat instead?

The truth is that unrefined sea salt is actually good for you. It helps to balance your blood sugar, helps keep your bones strong, regulates your metabolism, boosts your immune system and more. Natural, unrefined sea salt provides a number of nutrients and minerals, in a way that the body recognizes and knows how to use. Over 80 trace minerals found in the naturally filtered salt water used to create unrefined sea salt give it its vital grayish color, and its slight moistness keeps the salt and minerals in a form that the body can use."

There are a number of brands of unrefined sea salt - just look in the grocery store aisle where you find regular table salt, or if the store has a special section for "health foods" you might also find it there.  Forgive me for this little plug, but I typically purchase the Cargill-owned Diamond Crystal brand :).

Today's Tip: Smart Snacking!

School is well underway and one thing that is key to keeping your sanity through all the drop-offs, pick-ups and of course, the WAITING at practices or games is good, healthy snacks.

Protein-Packed Picks - Stock up on snack bars with lots of protein and fiber -- these are hunger-fighting machines. Try brands like Larabar, KIND, Luna, Pure Protein, or my favorite are the bars from Quest Nutrition (www.questnutrition.com). Find a small cooler and a couple ice packs so you can pack good on-the-go snacks like mini-Babybel wax-enclosed cheeses or light string cheese, or individual containers of Greek yogurt such as Chobani (look for brands low in sugar). And don't forget - jerky is a great, go-anywhere, protein-loaded snack food.

Produce Power - Also in your cooler you can make a habit of including fruit such as apples, pears, grapes or plums. Pick up some small cups of mandarin oranges in juice or other individual fruit or applesauce cups.  Take a little time to cut up some veggies too - baby carrots, sliced cucumbers, bell pepper strinps, snow or sugar snap peas and jicama sticks. Great when you need to do some quantity crunching. I always keep a jar of salsa on hand for dipping - not good for when you are driving around but while waiting it works great. You can also get small individual containers of hummus to toss in the cooler.

Sweet Spot - Everyone needs a little sweet treat but avoid candy bars from the vending machines or snack bars! Keep low-calorie sweet stuff handy - like hard candies and small lollipops. They take awhile to eat, so you're less likely to go overboard with them. Mini-size Hershey Kisses are a good choice, but only throw in 1-2 pieces because you know what happens when you throw in the whole bag! :)  A new fun snack for me is the Cascadian Farms Cinnamon Crunch cereal - put a little in a snack-size Ziploc for a crunchy sweet snack.  And don't forget about trail mix - make your own out of what you like the best (almonds, mini-chocolate chips, raisins, walnuts) and watch the serving size!

Healthy Hydration - Water, water, water!  Keep a refillable water bottle close to you so you can refill and reused rather than throw away multiple water bottles.  Make a jug of iced tea and fill your bottle with that before you head out the door.  Or make a lemonade in your bottle - fill it an inch or two with lemon juice, add water, ice and Truvia to taste. 

The only way all this will work is if you PLAN.  The night before, think through the following day and what all you will need to plan for.  Take snacks for yourself and your kids...think of all the money you will save not doing the drive-thru or running into the convenience store all the time.  There are days when that is the only option, but it should be the exception rather than the rule.

Today's Tip: How to Sneak in More VEGGIES!

I get asked the question a LOT - "how do I get my family to eat more vegetables?"

Well, I will never argue against serving a dish of steamed broccoli or roasted asparagus alongside your grilled sirloin, but sneaking them into your main dish can boost the benefits of those veggies.  Produce bulks up main dishes and adds filling fiber, so you feel more satisfied from your meal.

One of my favorites is adding shredded or diced zucchini to meatloaf, lasagna or spaghetti meat sauce, and I’ve also been known to throw shredded carrot & diced bell pepper in as well.  And how about the new trend of serving cooked, pureed cauliflower in place of mashed potatoes or adding some to macaroni and cheese? 

And don't forget about breakfast. If your kids like breakfast burritos or scrambled eggs, I add shredded veggies and a little extra cheese to "make up" for it.  My kids pretty much eat anything wrapped up in a tortilla...I even give in every once in awhile and let them have white tortillas :).

 

Today's Tip: Fat Trap #3: Hold the Fat!

FAT TRAP #3: Hold all the fat

Banishing high-cal ingredients, such as cheese and nuts, seems smart.  But eliminating too much fat out of your diet can backfire.  Healthy fats not only helps us economically store energy, it takes longer to digest than protein & carbs, so it does help keep you full longer.  It also adds flavor, which ups satisfaction. 

THE FIX

The key is to add the right kinds of fats. Look at what these do for you...
  
Trans fats can be natural or artificial.  Artificial trans fats are mostly found in fast foods, fried foods and commercial baked products such as cookies and are the most unhealthy fats. Boo!!!  Be aware of your trans fat intake, and read your labels so you can avoid partially hydrogenated soybean oil. A good way to avoid trans fat is to eat a balanced diet rich in fruits, vegetables, whole grains, lean sources of protein, and low-fat or fat-free dairy products.

Saturated fats are found mostly in animal products such as meat, cheese, milk, butter, cream and eggs. Don't be afraid of these fats; just moderate your intake of them. Your body uses saturated fats to store energy, keep the skin healthy, cushion the organs and aid in the production of hormones. Buy low-fat or non-fat versions of your favorite cheeses and other milk or dairy products. Choose leaner cuts of meat - anything with "loin" or "round" in the name - and those without too much of a marbled appearance (where the fat appears embedded in the meat). Trim all visible fat off meats before eating.

Most of the fat that you eat should come from unsaturated sources: polyunsaturated fats and monounsaturated fats. In general, nuts, vegetable oils, and fish are sources of unsaturated fats.

Monounsaturated fats - The main unsaturated fats are monounsaturated, found particularly in foods such as olive oil, grapeseed oil, peanuts and avocados.

Polyunsaturated fats are mostly found in plant foods such as nuts, seeds and vegetable oils, and in cold-blooded sea-foods. In natural foods, they come protected with antioxidant vitamins. There are two main classes polyunsaturated fatty acids, omega-3 and omega-6. These include the essential fatty acids. Oily fish (e.g. herring, salmon and mackerel) is a good source of omega-3, while omega-6 is mainly found in plant foods such as sunflower oil and grapeseed oil.

So!  Choose lean beef or chicken breast to grill and add to your garden salad.  Sprinkle an ounce of nuts or seeds over your salad or spread ½ of an avocado on your sandwich or wrap.  Adding these sensible fats not only makes your entrée taste better, they also help increase your nutrient intake. Just be sure to measure, weigh and pay attention to your serving sizes!!