These are a Few of my Favorite Things

I am a bit of a health nut, or so some say, and I thought I should share some of my favorite healthy addictions. Throughout my day I try to eat small meals and maintain a balance. No cutting out any food groups for me.

I'm constantly on the go, running to and from classes, work, and studying, but finding time to eat right is still a big priority. Here are some healthy (but yummy) things I just could not live without!

Quaker Chewy Granola Bars-With only 90 Calories each and flavors like oatmeal raisin, strawberry vanilla, and dark chocolate cherry, I've always got one of these stashed in my purse.

Dannon Light & Fit Yogurt- The perfect refreshing snack at 60 calories, no added sugar and oh so tasty flavors. Try white-chocolate raspberry and mango-orange, yumm!

Special K Cereals- I am a cereal lover, could eat it for breakfast, lunch or dinner. Most of the cereals are 100 calories per bowl, low in fat and are full of good-for-you vitamins. I love Special K's, Protein Plus and Berries & Yogurt.

Orville Redenbacher's Smart Pop Butter- Great snack, high in fiber, whole grain, low in calories and fat. Perfect for a snack at the office or while relaxing in front of the TV.

Ground Turkey Breast- Making custom turkey burgers is a summer time favorite for me. Chop up some onion, green pepper, add seasoning, garlic, tbsp worcestershire sauce, form patties and throw them on the grill. Guaranteed hit and great alternative to a fatty burger! (I also make chili, spaghetti and tacos for a leaner dish.)

Also I buy bags of lettuce to make it really easy to throw together a salad to-go. Add some pre-chopped veggies and Oscar Meyers Chicken Strips in a tupperware, for an easy lunch that's healthy. Try the grilled, southwestern, oroven roasted chicken strips, they add flavor and protein to any salad.

Those are some great products to keep in mind when shopping healthy, but I never leave the supermarket without bananas, oranges, grapes or apples, fruit is the perfect on-the-go snack for anytime of day. (Freeze grapes and orange slices for a fun frozen treat!)

Balance is the essential ingredient to any diet, so when your shopping check out your cart, do you have veggies, fruits, dairy, whole-grains and protein? Want to know more? --> Mypyramid.gov

Lucky Number 3

I have always had the bad habit of eating too fast, but that isn’t as bad as my habit of eating everything (and then some) on my plate. I love to eat. I get pleasure from a great meal and a glass of red wine, but more recently caught onto my overstuffing habits!

Here are three simple solutions Fitness Magazine offers that have really helped me control calories and still enjoy my meals.

1. Leave at least three generous bites on your plate.
A little portion control can go a long way, Fitness Mag reports a study found that obese patients given a plate or bowl of actual portion size were almost four times more likely to have lost, at least five percent of their body weight, after six months. By leaving a few bites, you can often cut 40-60 calories from a meal.

2. Ban three high calorie foods from your diet.

• Skip the syrupy Starbucks: A grande low-fat caramel macchiato has 240 calories and 7 grams of fat. Instead, try a tall skinny mocha, fat free milk and syrup, eliminates fat and can save 120 calories!
• Split your bagel: A bagel is about 300 to 400 calories (and equals four slices of bread!) Lose half and cut 150 to 200 calories.
• Minus the Cheese: Save 111 calories and 9 grams of fat by replacing the cheddar on a sandwich for mustard, says Fitness Magazine.

3. Eat breakfast!
By eating about 300 calories for breakfast, you will likely eat 100 calories less daily. People who eat a morning bowl of cereal are less likely to become overweight than those who pass up their a.m. meal, says Susan Bowerman, assistant director of the UCLA Center for Human Nutrition. Also, you will have more energy and won’t be tempted to snack on high calorie foods throughout the day. Try one of these three to power up your morning, a bowl of whole grain cereal, an egg sandwich, or fat-free yogurt parfait.

The Skinny on Fats

Ever look at a food label and wonder what exactly is in all of those fats they list on the jar? Did you know some of those fats are good? It's important to understand the types of fats your body needs and the types that put you at risk of increasing your chances of disease, and your waistline.

There are four types of fats we eat almost daily, saturated, trans, polyunsaturated, monounsaturated.

According to the American Heart Association (AHA), saturated and trans fats are bad fats, tending to be solid in form, like a stick of butter or shortening. They increase the cholesterol levels in your blood, raising the bad (clogs arteries) and lowering the good (protects heart).

Eating trans fats significantly increase the threat of developing heart disease and stroke. It's also connected with the development of Type II diabetes, and can be found in donuts, french fries, and cookies, just to name a few.

Clearly it's crucial to limit the amount of saturated fats, and the AHA says to eat less than seven percent of total daily calories. (Translation: you really should be looking at labels and ingredients of what you eat!)

Polyunsaturated and monounsaturated are most often liquid forms (oils), and can be beneficial in moderation, to cholesterol. Monounsaturated fats often contains vitamin E, an antioxidant vitamin most Americans are not getting enough of. Foods like avocados, nuts, seeds, fish, and oils contain the good fats.

The AHA explains that both, poly and mono, provide essential fats that your body can't produce itself but needs– such as omega-6 and omega-3. These fats for healthy cell development; brain function, along with, natural growth and maturity of the body is assisted by the omega's.

Nevertheless, good or bad, all fats are 9 calories per gram; therefore a diet too high in fat will lead to obesity and other diseases.

The most beneficial way to maintain healthy weight is to limit the intake of fats and when possible, replace bad fats with good. Eating lots of veggies, fruits, whole-grain, high-fiber foods, fat-free and low-fat dairy products, lean meats, poultry, and fish is the best way to keep you diet low in fat reports the AHA.

Eating healthy doesn't mean giving up on some of the things you may truly enjoy. It's fine to indulge with treats but doing it sparingly is essential. The AHA gives great ideas on how to Live Fat-Sensibly, suggesting ways to snack, grocery shop, eat out, and cook within a healthy sensible means!

Also, check out sensible substitutes of fatty food you might be eating on the regular!

Okay, so now that you have the low-down on good and bad fats, you might wonder, "how much should fat should I be eating (or not eating) daily?"
The AHA provides an exact amount based on your age, weight, height and sex, with the Fats Translator! <<--Check this thing out! It's very interesting; it uses your specific body type to explain what fats you should be limiting in your diet and how to do it. Also gives great tips for keeping your fat intakes low for every meal!

Look Ma, I can cook!

I woke up not feeling very well today and decided to get creative in the kitchen. I love making homemade soups when I am feeling under the weather (and of course if its chilly out!) So here is a little something I made up today I call it, "Hearty and Healthy Potato Soup." ENJOY!! J
You need:

• 3 cups chopped/skinned white potatoes
• ¾ cup chopped onion (or 1 cup if not using shallot)
• ¼ cup chopped shallot (optional)


• 3 cups frozen broccoli and cauliflower


• ½ cup flour
• 4 cups light and fat free chicken broth (try College Inn, has least amount of sodium and fat)


• 4 cups skim milk
• 4 tbsp margarine
• 2 tsp. salt and pepper
• Seasonings of choice (I used garlic salt, basil and a complete seasoning)
• Grated parmesan cheese

Makes about 12 servings

In large sauce pan melt butter over med. heat. Add chopped onions & shallot (a shallot is a breed of onion and garlic together- I love the flavor it adds!) until, cook til tender.
Add flour, stir until well blended. Slowly add broth, continue cooking over med. heat until slightly thickened. Then add milk, potatoes, veggies, salt, pepper and seasonings. Stir, then cook on low for about 10 to 15 minutes. Remove from heat and serve sprinkled with parmesan, then EAT UP!

Soup is great to take to work, or eat on the go, just pop it in the mic. Or leftovers can be frozen for another time! If you don't like broccoli or cauliflower, try carrots. You could use red potatoes or mix white and red. Maybe add some chicken or turkey bacon, if you want. Cooking is all about being inventive and using ingredients you like, but don't forget to keep your calories in mind. This experiment turned out to be a great soup, I'm definitely making it again!! YUMM!

Nutrition Facts: According to calorie-count.com:

Serving size = 243 grams (about 1.6 cups)

Vitamin A 9% • Vitamin C 40% • Calcium 12% • Iron 4%
* Based on a 2000 calorie diet

Quick Facts: Feeling the bulge?

When you're feeling bloated there are a few foods that could be to blame according to the Mayo Clinic Health Letter. The best way to relieve that gassiness you may feel is to hit the gym, but here's what to be sure to avoid.

-Milk : try to get your calcium elsewhere, like low-fat yogurt. The bulge could be caused by your body being unable to digest the sugar lactose in dairy, says Oxygen Magazine.

-Diet Soda: carbonation and sweeteners can be the source of bloating.

-High-Fat Foods: Fat suspends stomach emptying and increases the sensation of fullness. Fried foods, meats that are fatty, and creamy sauces could also be to blame.

The Mayo Clinic also suggests these ways to avoid prevent excessive gas:

• Avoid the foods that affect you most. (Like the ones listed above!)
  
• Temporarily cut back on high-fiber foods. Fiber aids digestion, but many high-fiber foods are also great gas producers. After taking some time off, slowly add fiber back to your diet.
  
• Eat slowly. Try to make meals relaxing not rushed to avoid upsetting digestion.
  
• Get moving. Try to take the puppy for a walk or go for a bike ride after dinner or a heavy meal.
  
• Try an over-the-counter remedy. Beano, Lactaid or Dairy Ease can help digestion and gas. The Mayo Clinic says, products containing simethicone can help break bubbles in gas.
  

Rearrange Your Fridge

What does your refrigerator have inside?

There are some healthy staples that you should keep in your fridge to encourage healthy eating and help cut calories (where you may not have known you can).

Pre-cutting your veggies and fruits is a great way to make them convenient and appetizing treats. Try making fruit salads, or having lettuce mixes for a quick meal or snack.

Nutritionist Keri Glassman suggests substituting healthy alternatives for food you might already have in your fridge.

Healthyfridge.org suggests freezing fruits such as bananas, grapes and orange slices for a fun and fresh snack, which can tame that sweet tooth!

Are you sick of opening your fridge and not seeing anything worth eating? Invest in healthy staples and you will be guaranteed to snack smart and stay trim.

Make Healthy Eating a Habit

WebMD gives incredible insights into health and fitness so when I came across their "Top 9 Diet Tips Ever", I had to share. These are simple ways to make healthy eating a lifestyle not a diet.

1. Drink plenty of water and other calorie free beverages
- Don’t mistake thirst for hunger. (Check out the previous blog!)

2. Be choosey about nighttime snacks
-Munching in front of the TV can throw your diet of course. Many companies make “100-calorie packs” helping you to snack smart.

3. Enjoy your favorite foods.
-Don’t be afraid to indulge in a cookie, or your favorite bag of candy every occasionally, but the key is moderation. (Remember: not every day and not in large amounts!)

4. Eat several small meals throughout the day.
- "Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Dr. Rebecca Reeves, RD.

5. Eat protein at every meal.
-Protein is a fill-me-up food and satisfies longer. It also helps preserve muscle mass and encourages fat burning. (Lean meats, yogurt, cheese, nuts, or beans are great sources.)

6. Spice it up.
-Foods loaded with flavor stimulate the taste buds and satisfy more so you tend to eat less.

7. Stock up with healthy and convenient foods.
-Buy foods that you can throw into a meal in ten minutes or less. Healthy essentials: frozen vegetables, whole-grain pasta, reduced-fat cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, and bags of salad greens.

8. At restaurants order kids meals or split an entree.
-Portions are often much too large and high in calories, control it by ordering off the kids menu or splitting a meal.

9. Swap a cup of pasta, for a cup of vegetables.
-"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Dr. Cynthia Sass of the American Dietetic Association.

Remember that these tips are not just diet fixes, they should be applied in everyday living. True, long-term weight loss comes with a healthy lifestyle. Want to know if your daily eating habits are healthy? Take WebMD’s quiz and find out!

The Oldest Drink in the Book

Hundreds of ridiculous drink choices but only one that is free of calories, sugars, cholesterol, caffeine and other unknowns: Water.

That's right, good old H₂O has a lot to offer without all the hype. Drinking the recommended amount of water daily provides natural energy, assists in proper digestive processes, and helps to metabolize stored fat, aiding in the weight-loss. It offers many other health benefits, working to keep muscles and skin toned as well.

So, how much should you be drinking?

A study by the National Academy of Science says that women should be taking in approximately 91 ounces of water per day in food and beverages, which is about two and a half liters. For men, it is 125 ounces or about three and half liters daily. Although it may sound like a lot, consider that 20 percent of our water intake comes from foods. Overweight people need to drink an additional eight-ounces for each excess 25 pounds.

Floridians need to remember that with heat comes sweat, therefore more water is necessary to maintain proper hydration. Thirst should always be your guide. Being thirsty is the body's way saying it needs hydration.

More water is necessary when exercising. If dehydration sets in fatigue, weakness, headache, or lack of concentration are likely to follow. Dehydration prevents the body from performing at its peak fitness level. In addition, it can lead to excess body fat, poor muscle tone/size, as well as decreased digestive efficiency and organ function according to Fitness magazine. Without enough water, the body has increased toxicity, joint and muscle soreness, and water retention.

Often times we can mistake hunger for thirst, try drinking an eight-ounce glass of H₂O before diving into a meal, you will be less likely to overindulge. Try a bottle of water instead of an afternoon snack; you may just be in need of some liquid refreshment (try flavored water to add a little taste).

Simple Hydration Tips:

• Start hydrating early by drinking 1-2 cups of water in the morning
  
• Keep a water bottle with you all day long
  
• Drink before you get thirsty
  
• Drink 1-2 cups of fluids 30 minutes before exercise
  
• Drink ½ - 1 cup of fluid for every 15 minutes of exercise
  
• Replenish fluids lost from drinks that cause dehydration (alcohol, coffee, soda, tea)
  
• Keep drinking even after your thirst is quenched
  

Control your Portions, Control your Weight

Trying to lose weight takes discpline in both diet and exercise. Often times you may find your weight to have reached a plateau in losing weight even with regularl exercise. The cause for the stagnant weight loss may be overeating. By increasing your workout time, and decreasing calorie intake your body will begin to drop the desired weight.

Fitness Magazine gives these calorie comparisons for portion control:

Exercise	Calories* burned in 30 min.	Calories* burned in 45 min.
Yoga	80 = 1 apple	120 = ¼ c. of low-fat granola
Walking (4mph)	160 = 1 c. low-fat yogurt	240 = 1 serving pita chips + 1½ tbsp hummus
Spinning	224 = 1 c. cereal + ½ c. of skim milk	336 = 2 slices whole wheat toast + 1 tbsp peanut butter
Lap Swimming	256 = 1 energy bar	384 = 1 smoothie & 3 tbsp trail mix
Running (6 mph)	320 = 1c. low-fat chocolate milk & 1oz. almonds	480 = 1 banana & 2 oz. low-fat cheese + 5 crackers

* Based on 140 lb woman

Portion control is an important way to maintain a healthy diet while wanting to lose weight. Be sure to keep a balance in your diet, eating lots of fruits, vegetables, and protein. Eliminating one food source is not necessary in order to lose weight but by eliminating high sugar and high fatty foods the body change will be more apparent, more quickly. By simply controlling portions you enable eating a variety of foods and while still seeing results.

Even if you do not feel like you are over eating often times you may be. Seventy-six percent of Chef’s in a survey done by the Obesity Journal claimed to serve “regular portions,” but actual portions (steak and pasta) were two to four times larger than the U.S. Department of Agriculture suggests.

For more on how to judge appropriate portions check out RevolutionHealth.com's article.

Count Kisses Instead of Calories this Valentine’s Day

Valentine's Day is a day to indulge yourself in kisses, hugs and sweet treats! Indulging every once in a while is always fun, but there are many ways to keep the calorie count down and still enjoy an amazing meal. Loving yourself is very important and making a healthy satisfying meal is a great way to express it. Have a romantic night-in this Valentine's Day, this meal is simple and delicious plus give you lots of energy for later, winkwink.

A meal to love:
Baby Spinach and Raspberry Salad

• 1/4 cup sunflower seeds
• 1/4 cup white balsamic vinegar
• 1 tsp honey
• 1 tbsp each chopped fresh parsley, tarragon, chives and basil
• 1 clove garlic, minced
• 1/2 small shallot, minced
• 1/4 cup canola oil
• 8 cups baby spinach
• 1 cup fresh raspberries
• 2 oranges, peeled, membranes removed, segmented
• 1 red bell pepper, cored, seeded and cut into 2-inch strips
• 1 medium carrot, peeled and coarsely grated

Whisk together vinegar, honey, herbs, garlic, and shallot. Slowly whisk in oil. Season with salt and pepper and set aside. In a bowl, toss spinach with 2 tbsp vinaigrette. Season with salt and pepper. Toss with sunflower seeds and remaining ingredients and serve.

The skinny: 121 calories per serving, 6 g fat (0.6 g saturated), 15 g carbs, 11.5 g fiber, 4.7 g protein

Shrimp Scampi with Artichokes

• 2 tablespoons olive oil
• 4 large cloves garlic, minced (about 4 teaspoons)
• 2 medium shallots, thinly sliced (about 1/3 cup)
• 1 1/4 pounds large shrimp (about 20), peeled and deveined
• 1 (11-ounce) package frozen artichoke hearts, thawed, or 1 (14-ounce) can artichoke hearts, rinsed, drained, and quartered
• 1/3 cup dry white wine
• 2 tablespoons fresh lemon juice
• 2 tablespoons chopped fresh flat-leaf parsley, plus more for garnish
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

Heat the oil in a large skillet over medium heat. Add garlic and shallots and cook, stirring until softened but not browned, 2 to 3 minutes. Add shrimp, artichoke hearts, wine, and lemon juice and cook until the shrimp are cooked through, 3 to 4 minutes. Stir in the parsley, salt and pepper. Divide among 4 plates, garnish with additional parsley, and serve.

The skinny: 285 calories per serving, 9 g fat (1.5 saturated), 14 g Carbs, 32 g protein

Chocolate Thin Mints

• 12 oz semisweet chocolate chips
• 6 oz white-chocolate chips
• 2 to 3 drops peppermint oil (not extract)
• 3 to 4 drops green food coloring

Line a square 8" baking pan with aluminum foil, letting an inch of foil overhang the sides. In a bowl set over barely simmering water or in a microwave oven, heat semisweet chocolate until half the chips are melted. Remove from heat and stir until completely melted and smooth. Spread half the semisweet chocolate evenly in bottom of pan. Refrigerate 5 to 10 minutes. Meanwhile, heat white-chocolate chips until half-melted. Remove from heat and stir until completely melted. Stir in peppermint oil and food coloring until blended. Spread over cooled chocolate. Refrigerate 10 minutes or until firm. Lift dessert from pan and transfer to cutting board. Peel away foil. With a heavy sharp knife, cut into sixteen 2-inch squares, then cut squares into triangles.

The skinny: 83 calories (per piece), 4.5 g fat (1.5 g saturated fat), 10 g carbs, 0.5 g protein

(Yep all this plus chocolate, minus the guilt!) Is your mouth watering yet? Enjoy this Valentine's Day Meal with the one you love. Check out more easy and healthy recipes that you can make every day on Self.com and Eatingwell.com.