"Yum On The Run..."

Imagine this: You come home from work, school, or a tough day running the kids around, and “Volia””, a personal chef has made you a delicious, healthy meal from ingredients you would use if only you actually had time to cook. No fast food drive-thru, no deli counter, fatty salty, chicken or frozen “healthy “ entrée, but fresh and appetizing meals.

Now imagine that this “personal chef” is available to all of us, and anyone who buys groceries can afford to eat the meals. It sounds out of reach, but that’s exactly what happens when you walk into trainer/chef Jillian Tedesco’s new venture, Fit Flavors.

As a trainer with a background in nutrition, Jillian saw that her clients would train hard in the gym, but struggle with eating well. She started cooking for clients and had four right away, which grew to 20, which grew to 200 meals a week. At that point she decided to go to culinary school to add even more finesse to the healthy meals she was preparing.

At one point she was training people in the mornings, going to culinary school, and cooking meals for clients from her home. She’d buy groceries on Friday, cook all day Saturday, and deliver the meals on Sunday. Other trainers saw the weight loss and fitness success from her meals and recommended her to their clients. She rented kitchen space and finally hired a chef, Chris Tucker, who she had interned with in culinary school. They shared the same philosophy and vision for the food they wanted to prepare.

They no longer deliver, so the idea for a storefront was to make the meals accessible to everyone when they needed it; not just those who were having ALL of their meals prepared for them.

The menu constantly evolves because they base everything on seasonal produce, fresh ingredients and local, grass-fed beef and free-range poultry. Extra steps and cooking techniques like braising, sautéing, and grilling, hand-making their burgers or making their own condiments from scratch set them apart from other prepared meals. And their snacks beat out packaged protein bars and smoothies, using no flour, sugar, or butter. They grind their own oat flour and almond flour, use Level 1 whey protein and sweeten with agave and honey only.

Each meal is measured, weighed and packaged with clearly marked nutritional information on the package. Floor to ceiling cases full of healthy eating greets you as you walk in the door; breakfast items from protein pancakes to carne con huevos; lunches from soups to burgers to salads and pastas, and dinners with sides included. Pineapple shrimp with coconut rice, pork tenderloin with mashed sweet potatoes and grilled veggies, vegetarian options, and even a burger and “fries”.

The kitchen is a professional, spotless, organized place and all of the chefs seem to genuinely enjoy what they are part of. Jillian has even recruited her family to help in the prep and running of the place.

I love the idea of being able to just walk in, pick up, and have the food on your plate at home in a short. All the while knowing that I’m being good to my body while still making my taste buds happy.

You can take a look at their menu at http://www.fit-flavors.com, and their nutritional info is listed on the site. I’ve tried a bunch of different items , from snacks to dinners and I've gotta say that they are amazing. Delicious, and really filling; not just for an hour, but for the whole morning or afternoon. Jillian's and Chef Chris's knowledge of the right nutritional combinations for optimal energy and health relieve any guilt you might have about not cooking for yourself or your family. (If you try only one thing, get the Fit Turtles. You will never again settle for a run of the mill protein bar!!)

Fit Flavors’ store is located at 14842 Clayton Road in West County , (636-220-9390) and limited meals can be found in the Fitness Edge and Wild Horse Fitness. For those of you farther east, they will be opening a second storefront some time in November or December at 8566 Eager Rd. at Brentwood Pointe in the Dierberg’s Plaza, next to Beauty Brands and DSW.

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!

"Please Please Me..."

One of my favorite shows on Food Network is one called “The Best Thing I Ever Ate”. Chefs and network stars describe delectable dishes they’ve eaten around the country with mouth-watering adjectives and pictures. The tagline, “What do you like to eat…?” always gets my attention.

But this is not about the amazing, calorie–laden dishes described on the show. This is about clients and friends starting diets or trying to change their eating habits and asking me, “What do YOU eat?” And, although I do indulge from time to time, the foods I eat regularly help keep me on track.

Since I’ve been trying to watch my weight for MANY years, these “go to” foods have evolved and changed over time. When I first met my husband, he was sure I had stock in Ry-Krisp and Breakstone’s Cottage Cheese since that’s what I ate every single day for lunch. That worked until I started teaching and I switched to Rice Cakes and low fat cheese every day with celery and carrots. It was the same with treats. I would count out 15 Snackwell chocolate chip minis and savor each one. Then it was matzo crackers and peanut butter (I’m probably the only person who ate matzo when I didn’t have to). Although I finally overdosed on all of these foods, I do have a new repertoire of healthy and semi-healthy edibles! I know what kinds of flavors, tastes, and textures satisfy me, and having these foods keeps me from going off on an eating binge. I do try to eat whole foods whenever possible, but sometimes I crave a packaged treat. What follows is a list of what keeps me away from the donut shop:

My breakfast faves include:
VitaTops/VitaMuffins (100 cal, 1g Fat, 22 carbs, 4 g protein)

Egg Beater All Natural Egg White original serving size cups- equivalent to 2 eggs (60 cal, 0 fat, 10 g protein)

Special K (120 cal per cup) / Rice Chex (110 cal per cup)

Mini Babybel Cheese(50 cal 3 fat, 0 carb 6 protein)

And, of course, fresh fruit and low fat milk
I usually try to combine a protein, carb and fat first thing in the morning and split my breakfast before and after my workout; opting for more carbs before, more protein after.

Lunch Go-To Foods:
Boars Head All Natural Low Sodium turkey breast (60 cal per 2 oz serving, 1 g fat, 12 g protein).

There are so many versions of English muffins and sandwich thins or flats, but my favorites are Arnold/Oreweat 100 calorie Sandwich Thins (1 g fat, 23 carbs, 4 g protein) or Thomas’s Whole Grain English muffins (110 cal, 1 g fat, 23 carbs, 4 g protein). If you want more information about the different breads and tortillas, go to: http://fitnessbarista.blogspot.com/2010/01/i-like-bread-and-butter.html

Popchips (100 cal for 20 chips 3 g fat) These are the most amazing find for those of us who love chips, don’t want the fried fats, but still want the flavor! They are 1005 potato, but they’re pressed into pellets and then popped. You can evn see how they’re made on this segment from “Unwrapped” :http://www.popchips.com/popchips/what-are-popchips/

Bumble Bee individual water packed tuna 3 oz can (70 cal, 1 f, 0 c, 16 p)

Hellman’s low fat mayo (25 cal per T)
If I’m home for lunch, I literally eat one of two meals. Turkey (or Bumblebee water packed tuna with 1 T low-fat Hellman’s) on an English muffin with 10 counted-out PopChips!

Snacks. Lots of these:
Along with fresh fruit, especially apples and Cuties (clementines), and raw veggies with hummus, I love:
SkinnyPop (39 calories per cup) /Smart Pop (100 calories for individual popped bag. They also make a Kettle Corn 100 calorie Smart pop which my daughter loves. Sweet and salty together. What could be better?). Popcorn fills you up better than crackers or pretzels and provides fiber as well!

Almonds (15 have 96 calories, 8 g fat, 4 g protein), Pistachios (25 have 90 calories, 7 g fat, 3 g protein), and Dried Fruit (low sugar) (Usually ¼ cup has about 120 calories). All of these treats are fine in moderation, but measure carefully. You can get out of control quickly if you’re not careful with portion sizes.

Skinny Cow ice cream treats (100-150 calories). I can resist a heavy dessert knowing I can have one of these treats when I get home!

PB2 Powdered Peanut Butter-Bell Plantation makes this great tasting mix from just peanuts. You add water to reconstitute it and it looks, spreads, and tastes like the real thing with only 45 calories for 2 tablespoons (1.5 g fat and 5 g protein!)

Vitacakes-these are made by the same company that makes Vita Tops and Vita muffins. The fudgy cakes are only 50 calories and they are a GREAT substitute if you’re craving a brownie!

Dark Chocolate- years ago, my friend gave me a jar labeled “Emergency Chocolate” and I took her literally. I allow myself 1-2 pieces of Hershey’s Bliss or Dove dark chocolate (35 calories) when I REALLY need a treat.

Dinner. (Yes, I do cook these days):
Anything (chicken breast, fish, shrimp, lean ground beef, ground turkey) grilled with a little bit of olive oil and Baron’s Seasoning and rubs (Available at Whole Foods)
I always have some sort of salad, even if it’s just sliced cucumbers and tomatoes. Dressing on the side is a must and if you just dip your fork before you eat the veggies, you’ll hardly use more than a tablespoon!
Any vegetable (try butternut or acorn squash, beets, brussel sprouts, or cauliflower. Even if you think you don’t like the taste, roasting changes the flavor by caramelizing and can bring out the natural sweetness of the veggies!) roasted with olive oil, salt, pepper and herbs (I like thyme, dill, or rosemary with winter veggies).
I still steam green beans and broccoli, but I toss them with shallots or onions. And keep a great shredded parmesan cheese on hand at all times. I recently started using Whole Foods 365 brand (thanks for the recommendation Traci!) and I love the flavor. It’s great to put a teaspoon or so on top of veggies or salads. It adds volumes to the flavor but not a lot of calories!

I do everything I can to try and eat clean most of the time, but I’m also realistic. The best advice I can give anyone is measure your portions and don’t eat anything that doesn’t taste really good to you. Get as much taste and flavor for your calories as you can, and don’t feel guilty if you’re not eating the “perfect” foods. You’ll be much more successful in your weight loss journey if you’re happy with the itinerary!
So now it’s your turn.

What foods keep you on track while you’re losing and/or maintaining your weight?
Comment on this blog, email me at hkraus52@gmail.com, or leave your ideas on my Facebook page
http://www.facebook.com/pages/Fitness-Barista/109305469104168

"You Got the Power..."

So much has been written about how to lose weight, but what happens once we reach our goal? When we initially try to lose weight, we often focus on the final goal as the measurement of our success. “Just 50 more pounds, 30, 10; only 5 more pounds to lose and I’m done!!” But then, that’s where the hard work starts. Penn State researchers found that many of the techniques used by people who successfully maintain weight loss are quite different from those techniques used to first lose weight. And the researchers say that understanding these differences may hold the key to keeping weight off for the long term.

Successful weight loss maintenance has been defined as “intentional weight loss of at least 10% of body weight, which is kept off for at least 1 year”. But maintaining weight loss has traditionally proven to be harder than losing weight, a problem that researchers have chalked up to waning motivation. Many will diet strictly, eating nothing they're not meant to eat, and then, once they reach their goal, they’ll eat whatever they want. The “all or nothing” attitude just doesn’t work. Maintenance requires something in between.

Four specific strategies that researchers identified for successful maintenance were:

-Engaging in high levels of physical activity each week-Walking, resistance training, cycling, and other aerobic exercise for about an hour or more each day. In studies, as dieters decreased their physical activity by more than 800 kcal per week, there was a tendency to regain some weight (McGuire et al. 1999)

-Consuming a low-calorie, low-fat diet and controlling portions-Top staples include lots of fresh fruits and vegetables, especially apples and oranges, berries and melons. Avocado, asparagus; Greek yogurt, egg whites, and organic eggs; low-sodium chicken and turkey breast and almond butter. Skim milk, almond milk, and high fiber foods. Steel cut oats. Condiments like salsa, avocado, hummus, and Dijon mustard; sparkling mineral water and green tea.

-Weighing frequently to realistically see when losses and gains occur (but not more than once a week).

-Eating breakfast (typically cereal and fruit) every day- Consistency in dietary regime appears to be a commonality among successful weight losers. Eating habits were usually similar on weekends and weekdays, although some follow stricter diets during the week as compared with the weekend.

The studies emphasize that both reminding yourself of why you need to monitor your weight, and rewarding yourself for sticking to a diet and exercise plan are key to success!

All of this research makes sense on paper, but what is even more remarkable is seeing these successful behaviors in practice. Dixie Baker, Lesley Oberlin, Lauren Kraus, and Jack Kraus have all achieved a significant weight loss (over 80 pounds and up to 120 pound losses) and kept it off for anywhere from one to three years. Despite age, lifestyle, family, and even gender differences, all of them have similar strategies for maintaining their healthy lifestyle.

Lesley initially lost her weight on Weight Watchers and continues to follow the plan. Although she hasn’t been restricting her eating as much as at the beginning, she goes back to being more rigid with her food when she hits a plateau. Dixie’s first step to losing weight was when she joined Lifetime Fitness. She started reading about healthful nutrition and came across an article in Eating Well magazine about a couple who had successfully lost and maintained a significant amount of weight. The article spelled out 7 strategies that they incorporated into their lives. She started doing what they did and sought input and advice from her trainer. He suggested keeping a food journal which she did. Lauren and Jack both began with the Medifast 5 and 1 program and although they still use some of the Medifast meals in their maintenance plan, they both say it would be hard to go back to the beginning stages of very restrictive eating.

The changes in overall eating habits and how this helps maintain their weight loss is vital to their success. Lesley is much more aware of what she is eating, and measures out portion sizes instead of guessing. She also makes much smarter choices when she goes out to eat. Jack cut out bread, pasta, and white rice, as well as most refined carbs. He eats more regularly and doesn’t go long stretches without eating. Lauren drastically changed the foods she eats. She used to eat chicken fingers and ramen noodles a lot, but now her overall lifestyle and mindset about food has changed. Healthy eating definitely makes her feel better. She eats lots of fresh fruits and veggies, and loves going to farmer’s markets and trying new home-grown produce. She eats healthier whole grains when she has carbs, and tries to stay away from processed food. Dixie never used to eat breakfast, and now she does, always including a lean protein and a whole grain. She also pays close attention to portion size. She eats a LOT more veggies than previously, and makes an effort to prepare several veggies for dinner now. She also gave up soda (diet included) and eats fewer starchy carbs.

To keep on track food-wise, Dixie keeps a daily food journal and records everything she eats. When she’s planning to eat out at a restaurant, she looks up the nutritional info for the menu before she gets there and decides what she’s going to have in advance. That way there are no surprises. She loves to cook and is always looking for new healthy cookbooks to scan for ideas and inspiration. (Some new favorite cookbooks-Slim & Scrumptious, Pretty Delicious, and Master Your Metabolism).Lesley also has a food journal and, for her, that is the best way to keeps her on track. Some weeks she’s not as good with writing everything down, so those weeks she feels she is not as successful. Jack feels that eating similar foods at home helps. Also, eating lunches, and some dinners at familiar restaurants where he knows the food and knows what he can have works well for him. Weighing in weekly and writing what was going on that weekend (Birthday celebration, vacation, working out more) helps him see why he gained or lost that particular week, and what changes he needs for the new week. Lauren eats many of the same foods during the week, and varies them on the weekend “The real difference,” she says, “is I now know when I’m eating healthy or not healthy. I’m aware of what is good for my body and what isn’t”.

They all have certain foods that help them get through the day without craving the “bad” stuff. For Lesley, it’s fruits, veggies, coffee, Skinny Pop, Vita Tops, 100 cal packs, and cheese. Lauren gets by with fresh fruit, Special K, Vitatops, Turkey breast, cottage cheese, 1 square of Dove chocolate, or as we call it in my house, “emergency chocolate”! Dixie loves Chobani Greek Yogurt. fruit, 1 tablespoon of peanut butter (a lifesaver on more than one occasion), and of course, a small piece of dark chocolate. Jack loves nuts, fruit, Medifast bars, Medifast snacks, and lots of veggies and soups. He does allow some slack when he goes out of town. He prepares for it ahead of time and gets back on track when he returns.

For all four, the exercise component is crucial to their continued success. Dixie says at first she exercised just to lose weight, now it’s a habit, and if she can't go to the gym for some reason, it just feels wrong and she misses it. She’s also motivated by the great friends she has made at the gym. She says, “I have 2 friends who encourage and push me and I love that!!!” Lesley says feeling better about herself after she works out and knowing that the feeling after is worth it. (Even though some days she says it’s hard to get motivated to start)! Lauren says working out helps in so many ways. She feels stronger and healthier and can really see her improvement. She likes the “accountability; being there for my workout partner definitely helps get me there”. She loves the variety of classes, strength training and circuit workouts, and enjoys sharing new workouts she’s learned. “Showing someone else an exercise helps me work harder”. Jack knows he needs to work out regularly to help keep the weight off, and knows he’s stronger and in better shape now than when he was younger.

They all have little tips or strategies that help them stay motivated, too. Dixie has strength workouts written out on note cards, so she can just flip through her cards and select a workout. On the ring clip with the workouts is a photo of her taken 30 days before she started her weight loss journey. She keeps it there as a reminder of how far she has come. Lesley says that old pictures definitely help her as well as people who haven't seen her in a while remarking about her weight loss. Jack says when people comment on his weight loss, it keeps him going. Also, he now really enjoys shopping and being able to buy the kinds of clothes he wants. Seeing old pictures reminds him that he doesn’t want to go back. Lauren made a progression of pictures from right before she started her weight loss through her current weight. It helps her see each stage of success and how difficult it was to get to each stage, and serves as a reminder that she wants to maintain her success.

Their suggestions for those who have hit a plateau:

Dixie-“Ignore the scale for a while. Just don't step on it for a month or more. My trainer is not an advocate of me weighing all the time. While you're ignoring the scale, make sure what you're eating is on target. And keeping working out and maybe try changing up a few things. Try a new class. Maybe try a new machine. Try increasing the level on the Octane or increasing the incline on the treadmill. Because I have hot a plateau several times, I am a firm believer of just continuing to do all the right stuff and just push through and eventually the scale will respond"

Lesley- “Working out more often, writing things down, new recipes!”

Jack- “Keep trying. When you have a down week, don’t get frustrated. Just get back on track and do what you need to do"

Lauren- “Allow room for indulgences on special occasions or trips, but in moderation. And, don’t beat yourself up if you indulge; Just get back on track"

Moreover, they all have the research to back up their practices. One of the most important findings was that people who were successful at weight loss maintenance for 2 or more years had a nearly 50% greater chance of keeping the weight off. They found that the added length of time provides individuals with opportunities to acquire, practice, and refine long-term coping skills associated with weight loss maintenance (McGuire et al. 1999). Each additional year of maintenance increases the odds for continued success, proving that long-term weight loss success is a reality that can be attained with determination and watchfulness, something Lesley, Lauren , Dixie and Jack can all attest to!