Today's Tip: What are the 3 Worst Foods you can eat?

Did you know that within your gut reside more than 100 TRILLION living bacteria that control many aspects of your health?  We need these bacteria but unfortunately, due to things like the ingestion of artificial sweeteners (found in diet beverages and food products) that kill off the healthy bacteria, many people have created a massive and very dangerous bacterial imbalance in their body.

But it doesn't just stop with diet beverages and artificial sweeteners. There are three foods I want to highlight this week that can do serious damage to your belly and your immune system, all while destroying your overall health and dramatically slowing your fat loss to boot...something none of us would ever want to do!

So here goes...the first of the worst:

1. Sugar. We all know sugar is bad news for fat loss and insulin levels; in fact, excessive sugar intake can and often will result in insulin resistance and type 2 diabetes...no laughing matter there. But what most people don't realize is that sugar acts as a fertilizer for the "bad", health-destroying bacteria in your gut.

Yes, that's right...every time you eat sugar (added by the truckload into snacks, cereals, desserts, juice, sodas, teas, and a host of other food and beverage items), the infectious, pathogenic baceteria in your belly feed on it, multiply, and spread further throughout your intestinal walls, wreaking havoc on your entire body, and your health.

If you ever want to achieve optimal health and your ideal body, limit your sugar intake, plain and simple.  I've never been one to recommend cutting any food completely from your diet, and so please note that I am saying to limit your sugar intake.  I love to bake and yes, I will use sugar when needed.  But it will be on a limited basis - and I will work on modifying recipes and using alternative ingredients to cut back on sugar.  Just take some time this week to read food labels to be better informed on how much sugar you are taking in and make some modifications where you are able.

Sound harsh?  Maybe.  But cutting a little bit out every week will help your body continue to work its way to a better place!

Source: Isabel De Los Rios & Beyond Diet

Today's Food Tip: Ideas to help you feel full & satisfied!

Question: What are some ideas to help me feel full and satisfied? 

No one should feel super hungry all the time whether you are trying to lose weight or even just maintain a healthy weight.  Here are a few tips to help you feel "fully" satisfied...

Eat foods packed with protein and fiber. Both nutrients are known to increase satiety (that feeling of fullness). Try to get a good amount of lean protein and naturally occurring fiber in each meal. For breakfast, think egg-based dishes with veggies, protein pancakes and oatmeal bowls with berries. For lunch and dinner, go for a combo of protein (lean meat, chicken, lean fish, or shrimp) with veggies (sauteed, steamed, as a salad...etc.). When it comes to carbs, stick to high-fiber picks like brown rice, bulgur wheat, sweet potatoes & and whole-wheat pasta.  The most important thing with the carbs? Watch your portions!

Steer clear of trigger foods. Trigger foods are the things you can't seem to stop eating once you start -- and they often leave you feeling hungrier than you felt before you started eating! You can manage your portions by weighing them or counting out the serving size, and you can often find better-for-you versions of your favorites to keep the calories in check. If it's still hard to stop snacking on that special treat, save it for your "free day" and then enjoy it guilt-free! I use a kitchen scale frequently to measure out portions when cooking or eating...my kids even like to use it.  That way they don't overeat a treat snack, and often times after weighing the serving size on that box of crackers, it's more than they thought it was going to be.

Slow it down. Studies show there's a correlation between eating quickly and being overweight. Scarfing down food can be satisfying in the short term, but it's better to give your brain time to catch up with your stomach. So drink some water between bites, and chat with your dinner mates. Give your body a chance to digest and register how full you're feeling.

One last hard & fast rule...Don't graze!!!  Serve a plate.  If you are just snacking out of the bag, box or fridge, it is next to impossible to know how much you have eaten, especially if you are chatting with a friend or watching tv.  And although there are times when you need to eat while working on the computer or on a project, always serve a plate to avoid that mindless eating trap.

Keep those questions coming!  I always have a tip to post, but really like answering your specific questions as well.

Today's Tip: Easy, Healthy & Hearty Shrimp Gumbo

Even though it's March and spring is right around the corner, the chilly nights still put me in the mood for a nice warm soup for supper.  My kids love shrimp, and this easy shrimp gumbo recipe is always a hit around here.  Try it and let me know what you think!

Hearty Healthy Shrimp Gumbo

Prep Time: 20 mins Total Time: 1 hrs 20 mins Servings: 6

Ingredients

• 2 tablespoons all-purpose flour
• 2 teaspoons olive oil
• 1 medium onions, chopped
• 1 medium green bell peppers, chopped
• 1 -1 ½ medium celery ribs, sliced
• 14 ½ ounces diced tomatoes, undrained
• 10 ounces frozen sliced okra, thawed ( about 2 cups)
• 2 bay leaves
• 1 tablespoon Worcestershire sauce
• 1 teaspoon sugar
• ¾ teaspoon dried thyme, crumbled
• 10 1/2oz canned fat-free low-sodium chicken broth
• 1 lb fresh shrimp or 1 lb frozen peeled medium raw shrimp, thawed if frozen
• 2 teaspoons olive oil
• ¾ teaspoon salt
• ¼ teaspoon red hot pepper sauce
• 1 cup regular or instant brown rice

Directions

1. Prepare the rice according to the package directions (may also use bulgur wheat).
2. Heat a Dutch oven over medium heat. Cook the flour for 1-2 minutes or until beginning to turn off-white, stirring constantly. Do not overcook. Transfer to a plate.
3. Add 2 teaspoons oil to the pot and swirl to coat the bottom. Cook the onion, bell pepper, and celery for 5 minutes, stirring frequently.
4. Stir in the undrained tomatoes, okra, broth, bay leaves, Worcestershire sauce, sugar, & thyme.
5. In a jar with a tight-fitting lid, combine the remaining broth and the reserved flour. Cover and shake until completely blended.
6. Stir into the tomato mixture and bring to a boil over high heat. Reduce the heat and simmer, covered, for 25 minutes, or until the okra is very tender and the mixture has thickened, stirring frequently.
7. Stir in the shrimp & cook, covered, for 5 minutes, or until the shrimp turn pink. Remove from heat & stir in the olive oil, salt, and hot pepper sauce. Let stand for at least 15 minutes. Discard the bay leaves.
8. To serve, spoon the rice into soup bowls. Ladle the gumbo over the rice & enjoy!

Today's Tip: Another "green" SuperFood...Peas!

Growing up I hated peas.  Yes, hate is a strong word but it's how I felt about canned peas...and honestly, I still feel the same way!  But fortunately, canned peas aren't the only pea in town. When making a soup I have no problem throwing in some frozen peas, and almost every day at lunch I add snow peas or sugar snap peas to my plate.

Even though peas are small in size, they still pack a nutrient punch.  Just a half a cup has 5.5g of fiber and 5g of protein. That in addition to anti-inflammatory and antioxident benefits should move it up a few notches on your food-shopping list. Fresh or frozen are the best options - and I'm not just saying that because I don't care for the canned version!  Some of their nutrients get sacrificed in the canning process.

And here's a recipe to try...

Salmon With Snap Peas, Summer Squash and Parsley-Chive Sauce

Ingredients

• 1 1/2 cups fresh flat-leaf parsley leaves

• 1 scallion, coarsely chopped

• 1/4 cup coarsely chopped fresh chives

• 2 tablespoons extra-virgin olive oil

• 1 tablespoon fresh lemon juice

• 2 teaspoons Dijon mustard

• 1/2 teaspoon salt

• 1/2 teaspoon freshly ground black pepper

• 4 5 ounces skinless salmon fillets

• 1/2 pound sugar snap peas

• 2 small yellow squashes, seeded and cut into 3-by-1/2-inch pieces

Directions

1. Put the parsley, scallion, chives, oil, lemon juice, and mustard into the small bowl of a food processor. Add 1 tablespoon water and 1/4 teaspoon each of the salt and black pepper; pulse until smooth.
2. Heat a grill or grill pan to medium high. Season the salmon with remaining salt and black pepper. Cook 3 to 4 minutes a side for medium, or to desired doneness. Transfer fillets to a plate.
3. Place the snap peas and squash in a steamer basket in a pot of boiling water. Cover and cook until vegetables are tender-firm, about 4 minutes (or saute in a small amount of olive or grapeseed oil).
4. Spoon 2 tablespoons of the parsley sauce onto each of 4 serving plates. Top each with a salmon fillet and 1 cup of the vegetables.

Today's Tip: Try some Kiwi!

"Going Green" is the thing these days...and it's not just about recycling.  If you aren't already a fan of kiwi fruit, add some of their green hue to your plate.  These fuzzy-skinned fruits have twice as much vitamin C per serving as oranges and twice as more potassium than bananas. They are packed with magnesium and fiber, and they're also low in calories, which makes them the perfect sweet snack.  I pair them up with some strawberries, or here's a smoothie recipe to try for breakfast tomorrow.

Kiwi-Banana-Strawberry Smoothie
6 oz plain Greek yogurt
1/2 banana
1/2 cup frozen or fresh strawberries
1 kiwi
1-2 teaspoons honey
crushed ice
Truvia as needed to additionally sweeten

Mix all in a blender and enjoy!

Tips for your Fast-Food Trips!

You can probably guess that I'm not much of a fast-food fan...but sometimes it's a necessity to grab lunch when you are out and about.  To help you make the best choices, here are some tips to help keep you from over-doing it at the drive-thru!

1. Think before you order. You'd do a little research before buying a new couch, right?  Get online and Bing or Google your restaurant/meal for need-to-know stats.

2. Value menus aren't valuable to your waistline. Don't just get it because it's cheap and easy to order; you'll regret it. And bigger pants cost more in the long run...

3. Salad isn't always the best pick. The dressing, the cheese, the croutons...don't assume the word "salad" or "greens" makes it "safe."

4. The fries? They have more calories than you think. Even a super-measly small order averages 300 calories and 14g fat. If you're putting together a low-calorie meal, they should not be included.

5. LOOK OUT for mayo! Seriously, mayo or whatever "special sauce" they offer can sink even the most friendly grilled hamburger or chicken sandwich. And it isn't always listed, so say, "Hold the mayo/special sauce," just in case.  Ask for mustard instead. 

6. Beware of the limited-time-only offers. The nutritional stats are often unavailable (how convenient). That special super-stacked sandwich? It's not worth it.

7. Chicken and fish aren't smart if they're fried.  The menu often asks if you want it breaded & fried or grilled...duh.  Order it grilled...and if you can't get them to grill your fish, go with chicken or the burger.  And I know for many people a burger isn't a burger without cheese...but if you can do without the cheese you'll cut way back on the fat & calories.  Or what I often do is pull half the cheese off my burger or ask them to use 1/2 slice.  They may give you an odd look, but hey -

8. Don't stress too much or feel bad if your meal isn't as healthy as you'd like. Hey, stopping for fast food is hard to avoid sometimes! Just do the best you can.

Also, many restaurants are now offering a "healthier choices" menu.  Make up your mind before you go that you will be ordering off the new menu.  Give healthier food a chance!  I guarantee you'll feel better the rest of the day because you made good choices. 

Adapted from HungryGirl.com.

Today's Tip: Snack Ideas!

Everyone is always asking for new snack ideas. Here are a few to add to your snack list.

1 small McDonald's Fruit 'n Yogurt Parfait

1 single-serve bag of Wheat Thins or one serving of Kashi whole grain crackers and 1 Lite string cheese

1 bottled low-fat smoothie (Check the label and avoid smoothies with fructose or high fructose corn syrup listed as one of the first ingredients - this type of refined sugar will cause your blood sugar to peak, then crash -- making you hungry again before too long)

1 medium apple and an 8-ounce carton of skim or lowfat milk

1 medium apple& 2 T natural peanut butter

1 medium-large apple, 1 wedge The Laughing Cow Light Cheese, any flavor & a handful of red grapes

Superfood Trail Mix - Combine 1 tablespoon each dried cherries, golden raisins, sunflower seeds, and roasted soy nuts with 1 teaspoon mini chocolate chips in a ziplock bag; mix. (150 calories)

Gorp - 1/2 ounce whole shelled (unpeeled) almonds, 1/4 ounce unsalted dry-roasted peanuts, 1/4 ounce dried cranberries, 1 tablespoon chopped pitted dates, 1 1/2 teaspoon chocolate chips. (Try customizing this basic recipe with your favorite dried fruits & nuts.)

Cinnamon Oranges - 4 navel oranges, 2 tablespoons orange juice, 2 tablespoons lemon juice, 1 tablespoon sugar, 1/4 teaspoon ground cinnamon
With a sharp knife, remove rind and white pith from oranges. Cut each into 5 or 6 slices and arrange on 4 plates. Whisk together orange juice and lemon juice, sugar and cinnamon. Spoon over the orange slices.

Indoor Raspberry S'more - Spread 1 teaspoon raspberry jam on 2 graham crackers (don't break the crackers apart). Top with 1 large marshmallow and 1/2 ounce square of dark chocolate. Microwave 10 to 15 seconds, until marshmallow begins to melt.

Blueberry-Pineapple Protein Shake - Combine 1 cup low-fat milk or lowfat vanilla yogurt, 1/4 cup frozen blueberries, and 1/4 cup frozen pineapple in a blender; puree until smooth.

Cool Skewers - Red, white, and green kabobs: Skewer 1 cube watermelon, 1 small cube swiss cheese, and 1 slice cucumber on each of five toothpicks.

Crunchy Veggies & Dip - Cut up your favorite veggies – cucumbers, carrots, jicama, snow peas, etc. & dip them in a mixture of plain Greek yogurt and Ranch dressing mix

Yogurt Blend - 1/2 cup low-fat plain Greek yogurt mixed with 1-2 tsp honey and 1 teaspoon unsweetened cocoa powder and topped with 1/2 cup raspberries