"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.

It's Just...A little Crush...."

Although I’m not a gourmet cook, I do love to prepare vegetables. I’m very picky about what I put into my salads and I’ve been known to throw out a whole cucumber or tomato if it’s not up to my taste standards. And although I find cutting,dicing, and chopping veggies almost therapeutic in the evening before dinner, I’d prefer to have someone else do the work when I’m having a quick lunch.

So, with that in mind, I was thrilled to discover the restaurant, Crushed Red (http://www.crushed-red.com) in Clayton (a suburb of St. Louis); a fabulous fast-casual place operated by veteran restaurantuer Chris LaRocca, Jason Tilford (Panera’s former national bakery director), Mike Marino, Ralph Kalish Jr., and Powell Kalish. Their belief is that customers should “see the ingredients of their food as (it is) being prepared… (so) food can taste amazing while remaining healthy…”. And boy have they delivered on that!

They serve amazingly fresh and delicious chopped-to-order salads, homemade soups, handcrafted pizza and small plates. The creatively named salad combinations on their menu are such a great mix of flavors, and they have so many different ones that you could eat there every day of the week and not repeat your order. My husband likes the “Welcome Back Cobber” with field greens, chicken breast, avocado, and blue cheese, while my daughter prefers the “Health Nut” with broccoli, edamame, garbanzo beans and dried cranberries.

I prefer the “Choose Your Own” option, where you pick your greens, and a choice of four “toppings”; veggies (over seventeen choices), beans, fruit, cheese, meat, and crunch, and finally your dressing (12 varieties).

Ordering the salad is fun, but the best part is watching them make it. They put all of your ingredients into a chilled metal bowl (Salads are available in “Mini”, “Regular”, and “Large”). Then, they turn them out onto a huge chopping block, chopping the salad with a tool called a mezzaluna knife. Mezzaluna means “half-moon” in Italian and the knife has a double curved blade with a handle on each end. They chop and toss the ingredients together and the process blends the flavors beautifully. They’ll toss the dressing in the bowl, but I get it on the side, because the salad is actually very flavorful on its own.

The pizzas also look amazing, but I’ve yet to try one since there are still so many salad choices. They too are prepared with fresh ingredients and cooked to order quickly in a VERY hot oven. Their soups are also yummy (I always steal a few tastes when my daughter orders the Butternut squash soup).

It’s a great place to get exactly what you want and know that you have so many healthy and nutritious options! The link to the nutritional information for all of their menu offerings is http://www.crnutritionals.com , and they even have an option for figuring out the nutrition in a “Make Your Own”.

They’re located at 8007 Maryland Ave at the corner of Maryland and Meremac in Clayton (next to SWEAT gym), and also in Kirkwood by Bar Louie. They just opened this week on Olive Blvd. in Creve Coeur next to Cutco and Sprint.
They get your food ready quickly, but it does get crowded between 11:30 and 12:30, so expect a line. But once you get to the front, it’s well worth the wait!

"Cider House Rules..."

I’m always looking for ways to improve my health, and I especially love when I find health benefits from particular foods. Whether it be green tea, coffee, broccoli or quinoa, I ‘ll try it if the nutrients will benefit my health and well-being! I’m leery about supplements and pills, so if I hear about the benefits of a food that I would likely eat anyway, I’ll give it a shot.

So, when I read this Facebook post by my friend Shelley a few months ago, my curiosity was piqued:

“My Health Tip I swear by!!!! If you have ANY pain - PLEASE try this and give it a few weeks!
I started drinking one teaspoon of Bragg’s Apple Cider Vinegar in water- three times a day. I have studied … how we can get rid of inflammation, disease, viruses etc…. Day 11 -This is THE BEST medicine that I have taken in years!!! I went from sick and possibly starting on IV's 10 days ago - to feeling so energetic and healthy that I am amazed!
** This is strictly my opinion and not a medical claim.”

First, a few things about Shelley. She is an amazingly positive and health-conscious woman. Diagnosed with Cystic Fibrosis at a young age, she wasn’t supposed to live much past her 20s. Now, at 50 something, she has defied all odds, due mostly to being proactive about her own health and nutrition. (You can learn more about Shelley by reading her inspirational blog http://www.shellymaguire.com/blog/) Mostly because I believe Shelley really does know what she’s talking about, I decided to do some research of my own and try the Apple Cider vinegar regimen.


Apparently, the antibacterial properties of vinegar were recognized as long ago as 400 BC, used by Hippocrates to treat patients suffering from infections. It’s been used for pain relief, soothing sore throats, weight loss, and even skin care.
The unpasteurized vinegar has a layer of film floating at the top of the bottle. This cloudy layer is referred to as "the mother," and is responsible for the fermentation process of vinegar. Found primarily in apple cider vinegar produced organically, this film layer is often touted for its nutrients and potential health benefits. When you first see this floating substance it's pretty unappetizing compared to the name brand distilled apple cider vinegars, which have a bright color and are free of the cob- web floating substances. But, distilling apple cider vinegar destroys the “mother” substance that contains the nutritional health values

It’s detoxification and antioxidant benefits, and, of course, weight loss benefits, were what most appealed to me. Studies show that taking 2-3 teaspoons three time a day (usually before each meal) can iincrease your metabolism, generate energy and reduce hunger. It also helps to detoxify the liver which plays an important role in weight loss.

So I figured “Why not?”
It’s a food product; one that I’d eat on a salad or with vegetables;
it’s pretty inexpensive, unlike so many of the supplements and supplement drinks on the market; and, I couldn’t find evidence of any negative effects from the vinegar.

I started the vinegar regimen about two months ago, and, in addition to helping me lose and maintain my weight, it has really helped me reduce muscle soreness from my workouts, increased my energy, and kept me generally, illness-free. During the first week or two, I didn’t feel great, and I chalked that up to the vinegar ridding my system of the toxins. I even got my husband on board. (Added July, 2015: I have been taking the vinegar for a year and a half and continue to see the benefits I first saw)

Remember though, it is vinegar; and the taste isn't really very appealing by itself. Many people recommend mixing it with honey and water or agave syrup.I don't want the extra calories, so I mix the two teaspoons in water with a little bit of Stevia to temper the “bite”. My husband drinks it straight, hardcore in a shot glass. My friend Robyn mixes it with a large glass of water and drinks it throughout the day, and my friend Lori R. mixes it with hot tea and sweetener and says it tastes like hot apple cider.

And, like Shelley said, this is NOT a medical claim, but a product that is working to improve my own health that I wanted to share with all of you!
Let me know what you think!
,

"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

"Givin' Up The Funk..."

You can’t watch TV or read a magazine without hearing something about a “cleanse” or “detox” diet. There are many types of diets and levels of “cleansing” and very few are regulated or standardized. I’ve heard from people who swear by the concept, “tons of energy”, “adult-onset acne completely clears”, “sleep like a baby” and “allergies disappear”, and others who have horror stories about their experience!

Generally, most detox diets will contain some combination of the following foods:
-Organic food and drink (no pesticides or fungicides), with whole unprocessed foods (grains, nuts, seeds, etc). and a high mix of vegetables and fruit.
-2 liters of water per day, sometimes using herbs such as Psyllium seed, Licorice root, Yucca root, Milk thistle seed, Gentian root, to aid the detoxifying process.
-They avoid: Alcohol, caffeine, and processed and refined foods

The most popular cleanse (basically because it was followed by many celebrities) is the Master Cleanse, developed by the late Stanley Burroughs as a detoxification and fasting program. The Master Cleanse Diet is supposed to "release years of built-up waste in just 10 days, while your energy soars." Yet, experts point out, the liver already detoxifies the body. Further, there is no medical evidence that fasting or "cleansing" diets actually rid the body of any toxins not otherwise discarded in bodily waste.

You eat no solid foods, no supplements. Only the “lemonade solution” (made from lemon juice, maple syrup, cayenne pepper and filtered water) is allowed. The plan calls for you to drink 6 or more servings daily of the lemonade drink. The only other options are a "salt water flush" of 2 teaspoons salt mixed in a quart of water in the morning, and an herbal laxative tea at night, if needed.

After following this fast for 4-14 days, dieters are urged to slowly ease back into solid food. Of course you will lose weight, because of the calorie deficit, but it will most likely be water weight, not fat. You might feel hungry, and may experience headaches, fatigue, dizziness, sluggishness, diarrhea, nausea, or constipation. Nutritionists point out that the Master Cleanse diet plan is deficient in all the essential nutrients: calories, vitamins, minerals, protein, carbohydrates, fiber, and fat. And, after the cleanse, they tell you simply choose to “eat wisely” to keep the weight off. Maybe had you done that in the first place, you wouldn’t need the cleanse!

Beyond the Master Cleanse, almost all detox diets require some combination of fasting, food restriction and supplementation. Some of the more popular plans include:
The Eat Stop Eat- short 24 hour fasts a couple times a week which are supposed to promote detox.
The Raw Food Diet-a generic diet advocating consumption of raw, uncooked food only
The Fat Flush Diet-a popular 3 phase diet plan from Ann Gittleman, starting with a 2 week restrictive phase of between 1100-1200 calories per day.
The Raw Food Cleanse-an introduction to the benefits of a raw food diet with a selection of cleanses ranging from 3 to 28 days.
And Clean, Green and Lean-a 4-week plan to help dieters to eliminate toxins that may be preventing them from losing weight. This program claims it will help overcome chronic health problems such as allergies and fatigue and boost your energy
(For more detailed info, go to http://www.everydiet.org/detox_diet.htm)

It’s not to say all forms of detox diets should be strictly avoided. According to Natalie Digate Muth, MD , “As a health-promoting practice, committing to a short term (1-2 day) detox regimen helps people stop and consider the healthy and unhealthy components of their lifestyles, and make changes — eating less, examining health habits, and getting rid of the junk like processed foods, nicotine, caffeine, and alcohol.”

They all typically begin with a “cleansing phase", which is usually two or three days of only liquids. Brown rice, fruit, and steamed vegetables are sometimes added, until about a week later when other foods — except red meat, wheat, sugar, eggs, and prepackaged foods — may be reintroduced. This final phase is expected to be followed indefinitely for maintenance.

Most include elimination of caffeine, nicotine and alcohol, and many restrict meat and solid foods altogether. The diets also tend to involve consumption of large amounts of liquid, fiber, and raw vegetables — ingredients that are thought to purge the gastrointestinal system of accumulated harmful substances.

Actor Jason Lee slimmed down thanks to a five-week cleanse under the direction of Dr. Bo Wagner, a leading Los Angeles diet guru. “He taught me proper food combining, and how to eat for my blood type,” says Lee. “I cut out sugar, starch and booze.”

Sandra Ballentine, a writer for the New York Times , tried a juice fast assisted by Marcus Antebi, co-owner of the Juice Press, an organic fruit and veggie bar in Manhattan. According to Antebi, "...it’s not what you put into your body, it’s what you leave out. A period of subsisting on freshly cold-pressed organic fruit and vegetable juice ideally helps set the stage for a diet that excludes processed and a lot of cooked foods.”

Trying a variety of “elimination “strategies may help, however, eliminating all foods (or fasting for more than a day) for weight loss seems too dangerous!

Because food was often scarce for our ancestors, our bodies have been genetically programmed to combat the effects of fasting. When you eat less food, your metabolism slows down to conserve energy. Then, when you go back to your usual diet, your lowered metabolism may cause you to store more energy, meaning that you will probably gain back the weight you lost and possibly even put on more weight when eating the same calories you did before the fast.

As you fast, your body will adjust by reducing your appetite, so you will initially feel less hungry. But once you have stopped fasting, your appetite hormones will kick back into gear and you may actually feel hungrier and be more likely to binge.

So, will I do a Master Cleanse or all liquid diet? I doubt it. However, the idea of “cleansing” maybe one or two unhealthy elements (like alcohol or sugar) from my diet is somewhat appealing, and I know it wouldn’t compromise my health, in fact, it could greatly enhance it. I can see the logic in eliminating the food components that can cause problems, but shouldn’t that be part of working on a healthy lifestyle? Fitness gurus like Jackie Warner, author of This is Why You’re Fat, Tosca Reno author of The Eat-Clean Diet, and even Jillian Michaels in Master Your Metabolism, all advocate eliminating toxic foods from your diet, but they don’t put your body in starvation mode!

If you decide to try one of these plans, be sure to check with your doctor first. Be wary of any plan that completely eliminates a necessary group or food altogether!

If you have tried a cleanse, I’d love to hear about your experience. Email me at hkraus52@gmail.com.

"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

"Keep on Snackin..."

I really love sitting down to a great meal, but I have always been a food “grazer”. I was never one who could starve myself all day so I could save the calories for my evening meal. Not only would my stomach start to growl, but I would experience a frightening personality change from the lack of food! Our blood sugar typically dips around three to five hours after we eat, so eating small, frequent snacks keeps the metabolism revved up and helps normalize our blood sugar. Hunger can throw the body into famine mode, which slows metabolism; making it easier to pack on the pounds.

A few recent studies have negated the effectiveness of snacking, claiming that people who snack in the morning gain weight more often than those who snack in the afternoon. The studies cite the food choices as the most significant factor, saying the afternoon snackers eat more fruits and vegetables.

But we really shouldn’t feel guilty about snacking. In fact, most well-planned weight-loss programs allow for snacks to help manage hunger and reduce binge eating since eating a healthy snack can tame your hunger without ruining your appetite for your next meal. Snacking can support diet goals, but only if you are eating because you're really hungry, not just because you’re bored. And, the type of snack you choose also make a big difference in your weight loss and maintenance.

We often reach for carbohydrates when we're feeling down because they help lift our mood by boosting the brain chemical serotonin. While snacking on processed foods like plain bagels and cookies can provide a quick high, it's followed by a sharp low. Good-for-you fruit sugars, honey, low-fat dairy products, whole grains, and many vegetables lift your mood and battle fatigue without the roller-coaster effect.

To keep your energy levels going — and avoid weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda, and look for foods that contain complex carbohydrates. They can guard against sugar highs and lows, so you are less likely to succumb to your sweet tooth.

These healthy snacks provide more of a slow-burning fuel than the quick high and sharp drop, and that helps you keep going all day. Having several snacks a day helps banish that post-meal sleepiness that comes from consuming too many calories at one sitting. And, if you include protein in your snack, it gives you an extra mental boost. Foods like fish, meat, eggs, cheese, and tofu contain an amino acid that increases the production of neurotransmitters that regulate both concentration and alertness.

-Foods rich in soluble fiber make for great snacks because soluble fiber leaves the stomach slowly, encouraging better blood sugars and making you feel satisfied longer.

-Snacks should be around 150-200 calories -- just enough energy to tide you over until your next meal but not so much that it contributes as many calories as a meal.

-Snacks need to be eaten slowly, too, just like meals. Don't forget that it takes 20 minutes for your brain to get the message that you are full. Give that message time to work before you decide the snack didn't do the trick.

-Pair complex carbohydrates with protein and a small amount of fat for sustainable energy — and control portions to avoid calorie overload.

Keeping moderation and balance in mind, these are some good, healthy choices:

Fruits and vegetables. Again, eating fruits and vegetables provides a feeling of fullness with little to no fat and only a small number of calories. Fruits and vegetables also provide vitamins, minerals, fiber and other nutrients.

Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, giving you energy with staying power. Look for low-fat whole-grain crackers, whole-grain pretzels, oats and oat bran (make a batch of oatmeal flavored with low-fat milk, a little vanilla extract and cinnamon in the microwave -- or freeze a batch of blueberry oat bran muffins so you can grab one when you need a quick afternoon pickup!), or Orville Redenbacher’s 100 calorie Microwave Kettlecorn-1.5 g fat 3 g fiber 3 g protein.

Nuts and seeds. Nuts and seeds provide protein, so you will feel fuller longer. They can be high in fat, but it's mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them in large quantities. A small handful of almonds (about 14 nuts) contains 100 calories, but eat a cup of almonds, and the calorie count jumps to over 800 calories.

Dried Fruits-Trail mix gives you some fiber and carbohydrate calories, but the nuts help round the snack off with protein, fat, and some more fiber. Try to stay away from those that contain sesame sticks or dried banana chips or chocolate chips or M&Ms. Again, watch your portion size.

Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions. Some yogurts have extra added sugar, so look for low-calorie or "light" varieties.

And use some of these tips to make healthy snacking part of your everyday routine:

Prepare healthy snacks in advance. Make your own granola or trail mix to control the ingredients and put in what's good for you! You can also keep plenty of fresh fruit and veggies at home to take on the go. Cut up melons or vegetables like celery and carrots in advance. Keep the servings in bags in the fridge, ready to grab and go. I’m all about the small Zip-Loc bags. When I buy a bag of trail mix, crackers, SkinnyPop, or nuts, I immediately measure out serving size portions and divide them into individual Zip-Loc bags.

Keep healthy snacks with you. Make it a habit to stash some fruit, whole-grain crackers, or baby carrots in your backpack or workout bag so you always have some healthy food nearby. Half a cheese sandwich or a Mini Babybel Light with nuts or soy crisps also make great snacks to have on standby.

Make it interesting. Healthy snacking doesn't have to be boring as long as you give yourself a variety of choices. Whole-wheat pretzels with spicy mustard, rice cakes with peanut butter and raisins, or low-fat fruit yogurt. Apple slices with 1 tablespoon peanut or sunflower seed butter (you can get individual packets like Justin’s peanut or almond butter) are healthy, tasty, and easy.

Satisfy cravings with healthier approaches. If you love chocolate, try a chocolate Vita Top instead of a chocolate bar. Only 100 calories and 3 grams of fat compared to a chocolate bar with 230 calories and 13 grams of fat. Substitute nonfat frozen yogurt or sorbet for ice cream. If you're craving savory snacks, try soy crisps or Skinny Pop.

Read serving size information. What looks like a small package of cookies can contain 2 or more servings — which means double or even triple the amounts of fat, calories, and sugar shown on the label.

Overall, moderation is the key to smart snacking. People who eat regular meals and healthy snacks are less likely to overeat and gain weight than people who skip meals or go for long periods without eating and then scarf down a large order of fries.

It's natural to feel hungrier at certain times, so knowing how much food your body needs to satisfy this hunger is critical. A handful of almonds is great brain food before sitting down to do your checkbook, but a whole bag won't help you add anything — except pounds!

Now excuse me while I continue my “grazing”. After all, it HAS been almost three hours since lunch!

"My Plate Runneth Over..."

With the debut of “My Plate”, USDA officials have created a model to replace the confusing and outdated “My Pyramid” The pyramid was overly complex and tried to communicate too many different nutrition facts at once. Robert C. Post, the USDA's deputy director of the Center for Nutrition Policy and Promotion believes Americans are looking for simple and clear directions about what to eat. "There is a need to provide a simpler approach to empower consumers in knowing about healthier choices," he said.

"My Plate" — a simple circle divided into quadrants that contain fruits, vegetables, protein and grains, gives diners an idea of what should be on their plates when they sit down at the dinner table and comes with an accompanying website.

The hope is that "MyPlate" will help navigate consumers through a maze of confusing nutritional dos and don'ts. Instead of trying to decipher food labels, busy shoppers can stick to the basics by dedicating half the plate to produce, 1/4 to protein, including meat, poultry, seafood, eggs, soy, and beans and 1/4 to grains such as rice, bread and cereal. Today’s parents don't have the time to measure out exactly three to five ounces of chicken or look up how much rice or brocoli is in a serving. But they do have time to look at their kids' plates. And as long as they're eating proper portions, with half of their meal fruits and vegetables along their lean proteins, whole grains and low-fat dairy, then they’re good.

In The Huffington Post, Dr. Andrew Weil says, “The new, simple, plate-shaped graphic is split into four sections: red for fruits, green for vegetables, purple for protein and orange for grains. A separate blue section, shaped like a drinking glass, represents dairy foods. I like the fact that the green section is largest, providing a visual reminder of the most fundamental nutrition truth: Vegetables, the foundation of a healthy diet, should fill most of a plate at every meal.
Marion Nestle, nutrition professor at New York University and consumer advocate, says the plate "is a huge step forward. I love it that the messages begin with 'enjoy your food!"

So,how does that translate to your table? Well, first of all, you need to spend a little time educating yourself as to what constitutes lean protein, whole grains, even veggies and fruit. (No, French fries are not a vegetable and gummy bears are not fruit). The “My Plate” website allows you to click on a section of the plate for a complete list of foods that fit the bill. Each category has a printable list that you can use to menu plan and grocery shop.



Figure out which foods in each category you actually like eating, and then buy and prepare the food in appropriate portions.

For your proteins, (Lean beef, pork, boneless, skinless chicken, fish, tofu, eggs) have the butcher cut and trim chicken breasts into 4-5 ounce pieces and buy only enough lean, ground beef for the servings you need. Cut the fish into 4-6 ounce portions before you cook it and serve only that portion on the plate. No family style or buffet.

With whole grains, again, look through the list, pick few you enjoy eating, and prepare only enough for your meal. Choose smaller potatoes and measure whole grain pasta carefully.

Veggies are your bonus and you can have more of your favorites. (and your kids’ favorites), like broccoli, green beans, asparagus, red peppers, cauliflower, carrots, beets, brussel sprouts, and squash. Steaming is effective and roasting really brings out the flavor of most vegetables. Fill a spary bottle with olive oil and lightly coat the greens rather than covering them with heavy sauces. Salads fill the role too, but serve a measured out portion of dressing on the side.

Same with fruits. Cut up melons or add berries, apples and pears to the plate. Choose ripe, fresh fruit that tastes delicious on its own without the need for added sugar or fruit dip.
Pick the veggies and fruits in colors with the most nutritional benefits. Many options can be found at:

Dairy is found at the side of the plate with the suggestion that low-fat dairy products provide the most benefit.

Once you have an idea of the suggested foods, list each category and write down the foods you and your family will actually want to eat: 4-5 different whole grains, 6-8 kinds of veggies, 3-5 types of protein, and 4-5 seasonal fruits and dairy. Use the list to shop for food and then mix and match for each meal!

Most of us are going to fluctuate a bit on the actual divisions on our plate, but it never hurts to have a visual reminder of what you should be eating!

"(B)eat It..."

I grew up in a house full of skinny people. Really. My mom had a figure that the entire community envied, my brother just grew taller; not wider, and my dad ate a diet of food that would make any present- day nutritionist run for cover (yet he was as thin as a rail)! I, however, took after our relatives with slow metabolisms and big hips!

My mom grew up with 10 brothers and sisters, so she was just happy to have any food, and overeating was never an issue for her. Mom and Dad were pretty clueless about nutrition and had never dealt with a weight problem. These days, dads are a little more in touch with their children’s issues. But back then, my dad was dead serious when he looked at me and said, “You know, you really should lose some weight!”

Well, “DUH!!!”, Our pantry was stocked with Wise potato chips, Mallomars, and Hostess chocolate cupcakes. There was only butter and full fat milk in the fridge and my dad regularly took us to a dive called the Toddle House for bacon. eggs, and waffles! Of course I was overweight; but no one else wanted to change the way that they ate!!

Although it seems that things have changed when it comes to nutritional awareness, I still hear the same complaints from clients who watch what they eat, but live with people who don’t!

According to Nancy Restuccia, MS, RD, people who don't have issues with food frequently don't realize the level of temptation experienced by people who do. So it's up to the dieter to make his or her feelings known. While it may seem that your partner or other loved one is deliberately tempting you by bringing home that quart of premium ice cream, experts say their intentions are probably not what they seem.

However, if you want your family on your healthy eating side, you can try to frame it as a positive: Eating healthy is not about eating bland, boring food or about deprivation; healthy eating can be delicious. On the NBC show, “America’s Next Great Restaurant,” one of the contestants had a food concept called “Saint and Sinners” which had a decadent and healthy version of the same dish. You could try that in your house, or you could get everyone on board with eating well.



Focus on all the foods you’re trying to eat more of, and it will become second nature to them as well.
Simple,yet vital changes to ingredient choices is the key. One way to get your significant other and/or family on track is to learn the art of ingredient substitution:

-Use no-fat yogurt in place of mayonnaise in coleslaw or salad dressing, use skim milk instead of whole milk.

-Make lasagna with low-fat cheese instead of whole milk-cheese and with eggplant and zucchini as a substitute for the noodles.

-Instead of high-fat ground chuck, try lean ground turkey.

-Replace whole milk with low-fat or reduced dairy.

-Get rid of the sugary cereals and replace them with naturally sweetened , higher fiber cereals.

-Switch out flour tortillas and white breads, and even pastas, for whole grain varieties.

-Choose natural, reduced-fat cheeses rather than high-sodium processed ones.

-Roast or lightly sauté vegetables for more flavor and fewer calories.

For example, let’s say your family loves burgers and fries. Replace the processed buns with sandwich thins, use ground chicken breast or turkey breast or reduced fat beef. Instead of deep fried potatoes, make baked fries with sweet potatoes or even butternut squash.

Even fried chicken and mashed “potatoes” can get a makeover and still please everyone. By soaking chicken breasts in buttermilk and then using egg whites and seasoned panko crumbs for the crust, the baked version comes out moist on the inside and crunchy on the outside. Cooked cauliflower and parsnips can be mashed with a little olive oil for the same taste and consistency as high-fat, high-carb mashed potatoes.

Some additional ways to get everyone on board are to make fruit and vegetables visible in your home. Seems obvious, but studies have confirmed that households that have fruits and vegetables available for meals and snacks eat more of them. Naturally low in fat and calories, fruits and veggies are full of fiber to help a dieter feel satisfied. If you make the changes gradually over a few weeks' time, your family may not even notice the difference.

Also, watch the portion size when cooking. Kathleen Daelemans, chef and host of the Food Network's TV show Cooking Thin, advises people to only make enough food to feed those sitting at the table. For example, if you have four people for dinner, that means 12 to 16 ounces of meat. And look at healthy recipes with your family. When they see recipes for healthy foods that look yummy, they’ll be more willing to give them a try.



Even Top Chefs have learned this. Manhattan chef Michael Psilakis lost weight by using new ways to enhance flavor. Instead of heavy oils, butters and sauces, he uses herbs, citrus and juices to boost flavors. Houston-area chef Ronnie Killen, lost 215 pounds by reducing his portion size. And Atlanta chef and Top Chef masters winner, Richard Blais, jump-started his 60-pound weight loss by following a vegan diet for 30days. It made him aware of how fatty, sweet and salty his food often is. That led him to create his veggie burger, which gets its meaty flavor from dried porcini mushrooms.

Top Chef Masters featured remakes of high calorie, high-fat dishes that had been a favorites of the current Biggest Loser contestants before they lost weight. The challenge was to make the same dish with significantly fewer calories, fat and carbs, but still keep it flavorful. Some were successful and some were not, but working with your family like the chefs worked with the contestants can help you create dishes that are to everyone’s liking!

Check out these sites for recipe makeovers:
http://www.hungry-girl.com/
http://www.eatingwell.com/healthy_cooking/recipe_makeovers

It’s also important for you to let those in your household know which foods are difficult for you to resist. A solution might be to allow yourself a taste or so everyone in a while, but keep the temptations in a cabinet you don't normally use, or a refrigerator in the basement or family room. If it's harder for you to get to it, you'll be less tempted to overindulge. (If only my mom had hidden those chocolate cupcakes!!!)



If you make eating well a lifestyle, not a short term punishment, you’re more likely to see success in your efforts and get the support you need from your family!

(Next post we’ll talk about how you can go out to a restaurant together and still eat healthfully when others are “indulging”!)

"Faaaaannnncy Colors...."

While watching one of the hundreds of fast-food commercials on TV, it dawned on me that the most colorful element of most of these foods seems to be the box!

Honestly, the combination of tan chicken fingers, pale brown burgers, beige French fries and white potatoes is about as dull and unappealing as the carbohydrate/preservative coma that eating these foods puts you in!

For me, eating is about not only about taste and smell, but sight as well. A more colorful plate is more appetizing, and as studies show, significantly more nutritious!! And the best foods to get your “colors’ from naturally are fruits and vegetables.

The pigments responsible for plant color belong to a class of chemicals known as antioxidants, and plants make antioxidants to protect themselves from the sun's ultraviolet light. (ultraviolet light causes free radicals to form within plant cells which can begin to destroy parts of the plant). Antioxidants stop free radicals in their tracks, shielding cells from harm. And typically, an intensely colored plant has more of these protective chemicals than a paler one does.

According to ADA spokesperson Karen Ansel, “Adding a splash of colorful seasonal foods to your plate makes for more than just a festive meal. A rainbow of foods creates a palette of nutrients…”.




Green produce gives you all-day energy and may help promote healthy vision and reduce cancer risks. Fruits like avocado, apples, grapes, honeydew, kiwi and lime,and vegetables like artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach are great choices.




Orange and deep yellow fruits, such as apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple, and vegetables like carrots, yellow pepper, yellow corn and sweet potatoes, can detoxify your body and help generate power. They contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.




Purple and blue options, including blackberries, blueberries, plums, and raisins, along with eggplant, purple cabbage, and purple-fleshed potatoes, can improve your circulation and may have antioxidant and anti-aging benefits and help with memory, urinary tract health and reduced cancer risks.




Red produce, like cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon, and beets, red onions, red peppers, red potatoes, rhubarb and tomatoes, are a great source of protein and can help vision and immunity and may reduce cancer risks and maintain a healthy heart.

Even black foods, because of their intense “color”, have nutritional benefits. Black sesame seeds are rich in calcium, iron, magnesium, proteins and fatty acids; The acetic acid in black vinegar reduces hypertension, LDL cholesterol and improves blood circulation; black soy is rich in proteins, fiber and anthocyanins; and Vitamin B, Niacin, Vitamin E, Calcium, Magnesium, Iron and Zinc are found in much higher levels in black rice compared with white rice.

Eating is a multi-sensory experience, and what you see in front of you prepares you for what you are about to smell and taste! Soo do yourself a favor and add some color to your plate. Doing so will add more years to your life!
For more info, check out www.eatright.org/nnm