"It's Not JUST A Sandwich..."

Whenever I fly into or through Midway Airport in Chicago, I try to plan my flight connection around lunchtime because I am obsessed with the Potbelly Sandwich Shop located between the A and B gates there. And when I visit Chicago, even though the city is a mecca of amazing and different foods, I try to have at least one lunch at one of the many Potbelly locations there. When we first discovered it, we took the train into the city, dragged our suitcases down the steps and through the revolving doors at the Potbelly on State and Lake because we couldn’t wait to eat there.

So, I was so excited when I saw the sign go up in the former Provisions location on Olive and Old Ballas, announcing that we too were getting a Potbelly here in St. Louis. Now I know what you’re thinking, “Big deal. It’s just another sandwich shop like the 8 million others in every strip mall”, but you’re wrong.

Sandwiches usually don’t come to mind when we talk about a healthy eating plan, but if they’re made with the right ingredients and put together carefully, they are the perfect “My Plate” creation.

And Potbelly does it right from the start. They use oven-roasted turkey breast from the whole breast (not pressed), Black Angus roast beef, and all-natural chicken breast. Both the chicken salad and the tuna salad are made in the store daily. The breads are what make the sandwich amazing though. I’ve always gotten the multi-grain and it’s not just brown processed bread like some places. It’s a nutty, grainy and hearty bread that’s the perfect complement to the meat and/or cheese you order on it. They also have “regular” bread which is actually kind of a French sourdough, but still yummy. The Turkey Breast sandwich with Swiss or Provolone clocks in at 450 calories, and the Roast Beef and Provolone at 460. They really are filling enough to save a half for later in the day.

I was kind of disappointed that the St. Louis store doesn’t offer the “Skinnies”, which are thin cut bread and 1/3 less meat and cheese. The skinny TKY is only 294 calories and the skinny “Hammie” is only 332. I was told that since this location just opened, we’ll have to wait for the Skinny option to be offered.

If you’re not a sandwich kind of luncher (if that’s not a word, it should be), their salads offer high protein, filling combinations also made fresh to order. The Uptown Salad combines their chicken with fresh and dried fruits like cranberries, apples, grapes, greens topped with walnuts and blue cheese at 520 calories with 28 grams of protein, and the Farmhouse Salad mixes chicken veggies, greens and hard –boiled egg for 410 calories and 37 grams of protein.

Their soups change from day to day, but their 8 oz. Chicken Noodle for 150 calories, and their 8 oz. Garden Vegetable for 110 calories can be paired with a Mediterranean salad for 214 calories to make a meal.

Of course they do offer cookies and shakes and even a sandwich called Big Jack’s PB&J (and you DON’T want to know how many calories are in those), but it’s good to know there are lots of options that keep you from undoing your hard work in the gym.

And if you go in, ask them WHEN they are going to have the Skinnies on their menu. Maybe if enough people request it, they’ll put them on sooner!!
For now, I’m just happy I don’t have to wait for a trip out of town to have one of their yummy sandwiches!

To find a Potbelly near you, go to:
http://www.potbelly.com/Shops/ShopLocator.aspx

"Get Ready...."

In one year, my son and daughter-in-law-to-be are getting married. To say I’m beyond thrilled is an understatement! I love them both so much and we love her family and can’t wait for the fun times together! And although I’ve never been an advocate of “event” fitness, and I’ve preached that everyone should have a consistently healthy lifestyle, THEY”RE GETTING MARRIED, and who doesn't want to look and feel good!!

A 2007 Cornell University study by Lori Neighbors and Jeffery Sobal found that 70 percent of engaged women and their mothers said they wanted to lose weight, typically 20 pounds. So brides are increasingly going on crash diets. One woman in New York prepped for wedding gown shopping by spending eight days on a feeding tube. The diet, under a doctor’s supervision, offered 800 calories a day while she went about her day, with a feeding tube in her nose.

I was not that extreme when I got married (many years ago), but I did spend three months basically subsisting on a diet of lettuce, cottage cheese, coffee and cigarettes to try and look skinny on my wedding day. Of course, by the time our first anniversary rolled around, I had quit smoking, started cooking, and gained back the starvation weight I had lost (and then some). Soooo….not exactly the healthiest way to prepare for an event.

If you know well in advance that you’d like to get fit for an event, be it a wedding, reunion, graduation, or new job, you can work on developing your healthy lifestyle; not frantically trying to drop three sizes in a month.

If you do have over 50 pounds to lose, it’s best to get started as soon as possible. If you’re OK losing a pound or two each week, then a program like Weight Watchers or the Eat-Clean Diet can be a great place to start. I like these because you prepare your own food and focus on the health benefits of what you eat. However, for some people, it’s discouraging to see such a slow loss. In that case, talk to your doctor about a more restrictive eating plan like Medifast, South Beach or Atkins. Seeing the quicker weight loss can be motivating and it can encourage you to create a healthier lifestyle. Once you’ve gotten closer to your goal, you can branch out to foods that will help you maintain and energize your fitness level.

Some basics to remember no matter where you are on the fitness/weight loss meter:

You need to eat. Maybe not as much, maybe different foods, but if you consume too few nutrients, your body will rebel. Get the right mix of carbs, fats, and protein. The most effective combo for dropping pounds fast is one that is high in whole grains, vegetables, and fruits, contains mostly unsaturated fats from olive oil or nuts, and provides a healthy dose of extra-lean protein from dairy, legumes, soy, fish, and lean meat. Look for "real" (i.e., unprocessed) foods. You need fuel for energy and to keep your mood stable and positive.

You don’t NEED to drink alcohol. A celebratory drink can cost you 150 calories or more. And that's if you only have one! Even if you're in the habit of having just a few drinks a week, cutting back on alcohol can save you hundreds of calories in the end. Save the cocktails for the special occasions coming up and sip water instead, or try alternating alcoholic and non-alcoholic beverages so you won't feel left out of the festivities

Drink lots of water to flush your system. The body has a filtration system in place that will excrete toxins from the body. Without proper hydration, however, this system cannot function optimally. Make sure you consume plenty of water to dilute and flush unwanted toxins and waste products from your body.

Avoid excess salt. You want to reduce your salt intake to decrease your body's water retention. Table salt and other processed foods are loaded with sodium and alter the way cells handle excess water. When there is high sodium, cells absorb water as a result of osmosis. You can reduce excess water weight and decrease bloat by cutting back high sodium foods.

Exercise. Work Out. Train. Lift. Whatever you call it, a combination of cardio and strength training is best. This is an obvious one, but do something (anything!) to get moving. Twenty minutes of exercise a day will do wonders to boost your energy and kick-start the calorie burning process. Choose a time of the day when you usually feel motivated and energetic -- that way, you'll be more likely to stick with it.

Interval Training involves alternating short, fast bursts of intense exercise with slow, easy activity. Interval training works both the aerobic and the anaerobic system, and it results in improved conditioning of the cardiovascular system. It also helps prevent injuries often associated with repetitive exercise by allowing you to increase training intensity without overtraining or burn-out.

Cross Train-Alternating exercise is a great way to train effectively. Not only do you develop overall muscle conditioning, but you allow muscles to rest and recover without losing your fitness and get a mental boost from alternating activities

Strength Train-Building strength is one of the fastest ways to improve your physical condition and shape and train more efficiently. You can spend hours running, cycling or playing your sport, but a few weight training sessions each week will add strength, power, and also help reduce your risk of injury.

Get a Personal Trainer-Following a program written by someone else can take the pressure off and give you new ideas. It can also assure that you are doing the exercises correctly and efficiently. Opt for a few sessions when you start your fitness program to make sure you are getting the most out of your workout and schedule additional sessions as you get closer to where you want to be weight and fitness wise and closer to the event.

The thing is, if you can start to work on a healthy lifestyle now, the closer you get to the event, the more relaxed you’ll be. Whether you're in the wedding party, the planning committee for the reunion, or getting ready to start a new phase in your life, all of the planning can take its toll on you. But if you’re eating right and working out, you’ll be in a better mood and be better able to cope with the decisions you need to make.

As you get closer to the event, there are things you can do to tweak your fitness and push yourself harder (we’ll go over those in a future blog) , but if you’ve got the time, get yourself on the road to health, so you’ll be around for all of the life events yet to come!!

"I'm Just Sayin'..."

Nike first coined the now-famous slogan "Just Do It" for a 1988 Nike ad campaign, (which was chosen by Advertising Age as one of the top five ad slogans of the 20th century and enshrined in the Smithsonian Institution). Since then, exercisers everywhere have proclaimed their dedication and disdain for their workouts and specific types of exercise literally with the shirt “on” their backs!

I've never really been fond of “one saying” shirts because I can never just have one opinion at a time; I need lots of them. So I really love my lululemon manifesto shirt that basically lists all of their inspirational philosophies on one adorable garment.

And I've actually seen some very funny and motivating t’s at the gym in the past few years. One in particular I’m sure was written just for me. In fact, because I used to talk so much to everyone at the gym, a friend used to wear this shirt just to remind me of what I was there for.

And like the “Just Do It” slogan, some shirts are short and make their point.

I also like the shirts with a bit of a sarcastic edge to them.

And the ones that are “event specific” that I found on etsy, are adorable and garner encouraging cheers from your fellow gym-goers.

Even the workout towels can be motivating if you get the right ones.

But of course the t-shirt I love to see everyone wearing is my favorite overall design! (Email me at hkraus52@gmail.com if you’re interested in ordering a t or tank).

"Any Fish You Wish..."

(In my quest for great places that serve delectable food that’s fresh and healthy, here is the 2nd in a series of restaurants you can enjoy even if you’re trying to keep your weight and health in check)

We all know we should be eating more fish and seafood, but it’s not always easy to find incredible treats from the sea when you live in the Midwest. (St. Louis, especially).

So, I was thrilled when Oceano Bistro opened a few years back in Clayton. It’s a beautiful space with an open feel from the inside restaurant to the windowed patio. The kitchen looks into the dining room so you can see the food as it comes up (causing me to change my order on many a night!!).

So many places cover the taste of their fish and seafood with heavy sauces, butter, and breading, but since Oceano serves a really fresh, high quality product, the flavor of the food comes through without piling on calorie-laden toppings.

According to their website, they “feature the finest and most fresh fish and seafood available in the St. Louis area.” And they use fresh local produce and products in their preparation. Using flavorful marinades, light sauces, and healthy prep methods like pan roasting, grilling and steaming, the dishes at Oceano are not only healthy, but delicious too! The sides like corn and asparagus risotto, grilled Szechuan long beans, or grilled Portobello mushrooms provide rich tasting accents without a heavy food overload.

And although the Clayton restaurant is about 20 minutes away, it’s always worth the drive. So, imagine my excitement when I heard they were opening a second location in Chesterfield, about two minutes from where I live. I was worried that the new location might not have the same menu or ambiance as the original location, but it still has the same great feel and amazing food that allows us to go out to eat without killing our healthy lifestyle.

According to a recent article in St .Louis magazine, “Oceano's co-owner Amer Abouwasser said that the new Oceano would mirror the Clayton flagship, both in menu and interior design:” They will also have a “lavishly landscaped rear patio” for outside dining. It is a beautiful setting with a similar feel to the original.

We typically order many of the same dishes, but our recent dinner was a bit more adventurous.

The light Bistro Market Salad is a spring lettuce mix with tomatoes, red onion and gorgonzola cheese tossed in balsamic vinaigrette (which, of course, I get on the side). It’s just the right size to take the edge off of your hunger without filling you up.

The Hamachi Avocado Ceviche has thin slices of sashimi grade Hamachi with Meyer lemon vinaigrette, avocado, peas and micro sprouts. It’s so light and unique that I sometimes want to have two orders for my meal.

My friend Sarah actually ended up ordering two appetizers for her meal and both were healthy and filling. She’s a very health-conscious eater, but also an amazing cook, so her seal of approval on a dish means a lot. The Grilled Seasonal Vegetables with Balsamic dipping sauce and Maryland Lump Crab Cakes with shitake mushrooms, green apples and arugula were both filling and flavorful and she actually ended up taking some of each dish home because she was full.

My husband’s favorite dish at the restaurant is their Steamed Shellfish Soffrito. A super generous portion of prawns, mussels, and, scallops are cooked with lemons, tomatoes, and roasted garlic and served in a bowl over what they call a risotto gallette (Kind of like a risotto pancake). When my husband was on his low-carb diet, he would order it with green beans instead, but the galette is light and not too big, so it’s a great way to soak up the broth from the soffrito. Our friend Larry ordered it and loved every bite.

Since there are so many “good-for-you” choices, my husband decided to finally try something different, so he got the Grilled Jumbo Sea Scallops . They were large and grilled with a great sear, but not oily. A truffle beurre blanc is served on the side so you can dip into it if you want, but the pesto-like garnish is flavorful as well.

My current favorite there (I’ve gotten it the past three times) is the Sauteed Warm Water Sea Bass. It’s lightly herb crusted and the outside is crisp and the inside is so moist and flavorful, and perfect with the sweet corn and asparagus risotto and smoked tomato butter garnish around the plate. The risotto is creamy, but the creaminess comes more from how long the rice cooks rather than from added fat.



We know that seafood contains high levels of many important nutrients that are not commonly found in other foods. It is an excellent source of proteins, omega-3 fatty acids (EPA and DHA), vitamin D, vitamin B12, selenium and iodine. So why not have the healthy benefits while enjoying a great night out.

Oceano Bistro has really raised the bar with a beautiful atmosphere, great flavors, and unique presentations of foods that are actually good for you!

Leggero e Gustoso (or, can I really eat at an Italian restaurant and lose weight???)

Most of you already know that I’m kind of obsessed with the Food Network and the Cooking Channel. I like the cooking shows, and love the competition shows like Chopped and Iron Chef. It fascinates me how the chefs make completely different dishes with the exact same ingredients. But most of all, I love the shows that highlight favorite foods in restaurants, hotels, and food trucks, like Unique Eats and The Best Thing I Ever Ate.

Of course, cooking at home is the best way to control the calories and nutrients that you eat. And though I still like to eat nutritiously when I go to a restaurant, I’ve found plenty of great places where you can enjoy amazing food and not have to sacrifice healthy eating in the process.

This week I’m focusing on Brio Tuscan Grille, a chain restaurant that feels like an independent, local eatery. Anyone who has been there knows what I mean. The Italian word “brio” translates to “lively” or “vivacious” in English. Great words to describe Brio’s menu, which breaks preconceived notions, setting itself apart from the typical Italian chain restaurants.

The bread basket is deliciously tempting, so we always tell them NOT to bring it to the table. However, if you must have a little nibble, try the seeded cracker bread in the basket sans butter. It’s light and crispy, and the seasoned seeds make it tasty on its own.

A filling, high protein signature starter is Beef Carpaccio, thin slices of raw beef, served with field greens, capers, mustard aioli and Parmigiano-Reggiano The mustard aioli is light, but still flavorful, pairing well with the light beef and fresh, lightly dressed greens. The plate is HUGE, so plan to share it with your whole table.

All of their salads are generous and flavorful, but the Chopped Salad is a particular favorite of mine. Combining fresh lettuce, tomatoes, cucumbers, olives, and feta cheese, the salad whets your appetite without filling you with fat and calories. I always order my dressing on the side, but the Italian vinaigrette they serve just lightly coats the greens without soaking them in fat-laden dressing.

The Grilled Shrimp with Orzo is one of my husband’s favorites and it’s cooked in very little sauce or fat. About 5 large shrimp with a bit of spice to the grill rub, sit atop crisp, seasoned grilled asparagus, zucchini, and tomatoes in a lemon vinaigrette. The vegetables are mixed into the orzo, which is enough to be satisfying, but doesn’t leave you stuffed .

The salmon at Brio is probably the best I’ve had anywhere (and I order salmon a lot). It comes with Romano crusted tomatoes, citrus pesto, asparagus and crispy shoestring potatoes. I usually substitute grilled veggies for the crusted tomatoes and shoestring potatoes, and get the citrus pesto on the side. But honestly, the fish is so good by itself and always grilled to the right texture and consistency, that I usually don’t use very much of the light, lemony sauce.

Another favorite that’s a healthy combination of flavors is the Brio Mixed Grille. It’s a very full plate (definitely large enough to share or take home part for a second meal) of lemon rosemary chicken, beef tenderloin and seasoned shrimp skewers, served with roasted vegetable wild rice orzo and citrus tomato pesto. Again, I usually get the tomato pesto on the side. But, since the proteins are all well-seasoned and grilled, they taste great on their own too.

Desserts? I don’t go there. But if you’re the type who needs a little something sweet at the end of your meal, at least Brio offers a variety of petite shot glass desserts.

Brio is one of the best places I know to keep your promise to eat healthfully, but still have the fun of an incredible meal out. So, if you want to treat yourself to a dinner out without feeling guilty about overindulging, give Brio a try!

Keep checking back for more posts about dining out at great restaurants while still sticking to your healthy eating habits!

"Splish Splash..."

So I’ve been swimming laps for two weeks now, and I actually am starting to look forward to my time in the pool. As I told you in my previous post, swimming is not something that comes naturally to me. When I look at all of the Olympic swimmers on TV, I realize that what I do doesn’t even look like the same sport.

And, swimming requires you to do more preparation than just lacing up your Nikes. I mean, I knew I had to wear a bathing suit, and for the first few days I just jumped wearing a tankini that blew up with water every time I swam a lap. My eyes burned, my ears and nose filled up with water, and my hair, ooooh, my hair! I kept pushing it out of my face and pulling it back, but it was a mess when I got out.

I tried using a kid’s brand of after-swim shampoo, but when I went to get my hair cut and colored, Lori (my hairdresser) couldn’t believe the dryness. Her tip for all swimmers: Wet your hair BEFORE you get in the pool. That way it won’t absorb as much chlorine and will keep your hair from getting damaged or discolored. And then, cover it with a swim cap.

So I went to a local swim shop called B & B Aquatics (or you could try Dick’s, Sports Authority, Target and even Wal-Mart), and bought a spray sunscreen, swim cap, goggles, ear and nose plugs, UltraSwim shampoo and new suit.

I needed to buy spray sunscreen so I could get my back covered without any help. The sun in St. Louis is strong, even at 7:30 AM.

The suit was easy because most of them are made in cute colors and patterns. Lap swimming suits apparently reduce drag and help you swim faster. See how many cute colors it comes in!

The goggles not only protect my eyes from the chlorine, but they also help me swim better by allowing me to see where I’m going. (Remember I kind of list a little bit to the side and find myself headed straight for a side wall or rope if my eyes are closed). Also, try to adjust them before you get ready to jump in the pool. I have to thank the nice lady in the lane next to me who kindly told me that my goggles weren’t adjusted and they were upside down.

The swim cap keeps the long hair out of my face, and that’s one less thing that gets in the way of taking a breath! Plus, caps also help reduce drag, making the swim strokes more efficient. This was a difficult purchase for me because I hate wearing ANY kind of hat or cap. So I bought one in neon pink and figured if I were going to look ridiculous wearing it, at least I’d have a trendy color. Also, the cap is made of Lycra, not Latex, so it really stretches to fit even big heads like mine!

To complete the look, I keep trying the ear plugs and nose plugs, but they keep falling off and out. (Any suggestions??)

And of course, to wash the chlorine out of my hair after swimming, I bought Ultra Swim. It's the best known shampoo for removing chlorine, but there are lots of different brands out there. You just have to use something to get rid of the damaging chemicals.


I’ll never make it to the Olympics and I would probably drown during the swim portion of a triathalon, but I’m doing everything I can to make this lap swimming thing work. I’m up to 30 laps now and I only stop to catch my breath after 3 or 4 at a time instead of after each one!!

"Summertime Blues..."

So, guess what I found out this week? I’m not invincible! I figured I could always push through the minor aches and pains of daily workouts. Whether it was a strained shoulder or a sore back, I could get back on track with a lot of stretching and foam rollers.

(The totally awkward picture above is me, my brother, and my cousins at the Excelsior Club pool in Columbus, Ohio. I'll explain why it's there later in the post)

But this time it was different. I was away for the 4th of July holiday and working out at the hotel gym and spa. Great setup, nice equipment, but not a lot of cardio machines. So, when I saw an open treadmill, I went right over to it. It was a little darker in the cardio area and I was excited to grab a machine, so I jumped on. Unfortunately, I didn’t see that the belt on the treadmill was still moving. I flew off the back and flipped, with the top of my foot hitting the back edge of the machine.

“Ow,ow,ow,ow and ow!!!” It REALLY hurt, but I was determined not to let it get me. I asked the people working there for ice and whether I should fill out an accident report. He got me the ice, but no report (more about that later). As the day went on, I watched my foot grow bigger and change color; from red to purple to blue toes and feet. I swirled it in the pool, iced it in my hotel room, and even wore flat shoes out to dinner, but it still hurt.

I limped through our vacation and figured it was just bruised, but after I returned home, it was still hurting. I called my doctor and he had me get an x-ray. And guess what? Two fractured bones on the top and side of my foot. Official names of the fractured bones are the cuboid and calcaneus.

After the x-ray, I went to see my doctor and was sure I was going to have to get a cast or a boot, or even crutches, but luckily, I didn’t have to do any of that. However, I DID have to stop all exercise where I pound down on my foot. No running, cycling, elliptical machine, no Zumba; just walking! My heart rate monitor kept flashing that I was way below my calorie-burning range!

So that was it. I was forced into weeks of low heart rates without my normal routine…

Now, I’ve never been a particularly great swimmer. When I was a kid at the Excelsior Club pool in Columbus, Ohio where I grew up, my cousin Marji (she's the one in the picture with me)got all the Red Cross swimming badges up to “Flying Fish”, and I was stuck on “Guppy” and “Minnow”. I never quite got that “stroke, turn head, breathe” thing down pat. Also, when you have curly hair that you straighten daily with a flat iron, the last place you want to be is under water. But alas, I needed do some cardio that would burn a lot of calories, but not further injure my foot.

It’s now day five of swimming for me, and I’ve got to say, I kind of like it. I bought goggles and nose plugs and ear plugs, but so far I haven’t used them. And it’s not like I look smooth swimming in the pool. I started out kind of listing to the side of my lane and alternating between holding my breath under water, and gasping as I pushed to the surface. But each day I feel a little more comfortable and increase my number of laps. And it’s kind of good way to just tune out for a while since I also can’t see anything without my glasses.

So, sometimes what seems like an obstacle is actually a push in another direction.
For now, I’m just grateful that I have an alternative. (And that it’s not a moving treadmill). And who knows, maybe one day I'll actually get that breathing and head turning thing right!

(And in hindsight, I probably should have filled out an accident report since the hotel claims no responsibility for the fall)