"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)

"Everybody Got Their Something..."

I have always loved taking group fitness classes. Truthfully, that’s what first got me interested in exercise back in my 20s. Whether it was at a gym, rec center, or church basement, I didn’t really care as long as I was moving.

Along the way I’ve had some amazing instructors, too. From Wendy with her 80s sweatband and leg warmers to Sheila, who would even teach on Thanksgiving Day in the church parking lot since we weren’t allowed to go in on a holiday! Julie and Amy made it worth getting up for a 5:30 AM aerobics class, Millie and Karyn actually mad me enjoy spinning, and Chad made us all feel like professional hip hop dancers!

Even now, instructors like Kim, Abby, Lisa, Beth, and Karyn make going to class worth all the work and sweat. But like any of the wonderful teachers we’ve had in our lives, they move on, and we have new teachers. And, if you’re open to that new experience (keep in mind that ALL instructors have a learning curve), you might just find yourself another “Can’t miss her (his) class!” teacher.



The benefits of a taking a fitness class are numerous. First of all, just being able to keep up with the class is great motivation for pushing your personal boundaries and achieving goals, especially when the instructor is saying “just 5 more!”

Also,in a group fitness setting you have the opportunity to meet new people, and make new friends that you wouldn’t normally meet unless you were taking a class. Regularly scheduled classes are great for helping you stick to a routine, and, in most classes you work a variety of muscles throughout the class. You are more likely to complete a full body workout and challenge yourself if you are in a group setting.

If you find yourself in a class with a new instructor (either new to you or the gym), give it a few weeks. It might take a while to learn the routines and moves. Over that time, see if the instructor makes an attempt to learn who you are. Do you feel like the instructor really cares about your well-being? A good instructor will make an effort to build a relationship with regular and new students.



Also, a qualified instructor will be happy to explain moves you don’t understand. He or she should be eager to share health and fitness knowledge with you and provide advice on how you can improve your fitness level in class.

Most importantly, an instructor’s enthusiastic personality and manner should help you enjoy the class. Does he/she try to create a fun atmosphere in class? Because if you don’t have fun in class, you probably won’t stick with it for long. Sometimes the fun comes from the steps, sometimes from the music, and sometimes from the instructor’s sense of humor or warmth.

Fitness classes should push you, but a great class (and instructor) should not intimidate you, and you shouldn’t feel like you’re going to: die, throw up, keel over, cry, or run out! If you’re having fun working and sweating, the time should go by quickly. By the end of a great class, I feel good mentally and physically and eagerly look forward to the next one!





(And just a side note, I actually had a new teacher subbing in Zumba this morning. I know people were ready to complain about not having our regular teacher, but Carly just wowed us with a great class. I had so much fun that I can't wait to take another one of her classes!)


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"Everybody's Got a Hungry Heart..."

The latest reports on diet and weight loss encourage us to eat only when we’re hungry, and then two weeks later, we’re told to eat on a specific schedule of planned meals. There’s so much conflicting information, that it’s no wonder we’re all confused. Truthfully, I think it’s a little bit of both, but it all depends on when and why you want to eat.

My dad was eternally thin; and not from eating vegetables, fish or lean meat. He ate when he was hungry and that could be at 10 in the morning or midnight. He subsisted on a steady diet of hamburgers, chili, diner specials, Mallomars and Hostess cupcakes. He wouldn’t think twice about ordering a triple carbohydrate breakfast of pancakes, hash browns and toast because that was what he felt like eating. All this and his nightly donut habit would have me waddling through the door, but he never once popped a button or split the seams on his clothes. (It probably helped that my mom wasn’t the greatest cook, but more about that later).

He never ate out of boredom or cravings; he just got food when he was hungry and did other things in between. And…. He ate only until he was full. If there was food left over, it stayed on the plate. It never occurred to him to finish it all.

I, on the other hand, have always eaten beyond hunger. I feel like I’m hungry all of the time. Not physically hungry, but my mind is in a constant state of food envy! I wake up contemplating what breakfast will make my taste buds happiest and the rest of the day is usually consumed with what flavors are next. The thought of eating only to fill my stomach is appalling to me. I have to mentally plan the flavors I let myself have so I can get the most taste from the fewest calories. I might be working, exercising or shopping, but my mind is always on food. I’ll plan my post-workout snack on the treadmill, then I’m planning lunch, and after that how long do I need to wait until my afternoon snack (but not too close to dinner), and then how long after dinner do I need to wait until I can have my 120 calorie ice cream cup? Sometimes I’m not even that hungry, but my body clock tells me it’s time and I don’t want to miss that treat!

When I see a plate of food that I love, my taste buds take over and my stomach no longer has a say in the matter! However, I’ve learned some tricks over the years that help me keep a handle on why I’m eating and how much I really want; like getting a doggie bag as soon as my meal comes and packing up half of it, splitting a full portion with a friend, ordering an appetizer as a meal, or even getting a variety of small bites by ordering the tasting menu. These can really help when we don’t have a true fullness gauge!

Below is a basic hunger/satiety scale from the book Eating Well, Living Well by Gaesser and Kratina:

0-Starving and beyond
1-You’re so hungry you want to order everything on the menu
2-Everything on the menu begins to look good. You may be preoccupied with your hunger
3-You’re hungry and the urge to eat is strong.
4-A little hungry. You can wait to eat, but you know you’ll be getting hungrier soon.
5-Neutral: not hungry, not full.
6-No longer hungry. You sense food in your belly, but you could definitely eat more.
7-Hunger is definitely gone. Stop here, and you may not feel hungry again for 3-4 hours.
8-Not uncomfortable, but you’ve definitely eaten a belly full.
9-Moving into uncomfortable.
10-“Thanksgiving full”. Very uncomfortable, maybe even painful.

Nutritionist Sheri Albert, MPH, RD recommends staying between 3 and 7 most of the time. In other words, try to eat before you’re so hungry that you think you can’t see straight, and stop eating when you feel satisfied and you’re no longer eating to satiate your hunger.

When my dad let his hunger be his guide, he remained thin and fit. We used to joke that my mom had been starving him since when he went into a nursing home and began eating meals every day at specific times, he gained 20 pounds. But I really think the forced feeding times eventually tricked his body into thinking he was always hungry at meal times.

So next time you’re craving something to eat, ask yourself what you’re really feeling: Physical hunger? Eat something. Boredom? Do something AWAY from the kitchen. Anger, anxiety, stress? Take a walk, run, go to the gym. Wait a few minutes, and then make your choice. Over time, you can train your body to respond to the right hunger cues!

"(Don't) Keep On Fallin'..."

I’ve always moved pretty fast. Not marathon-runner fast, but the “I’m in a hurry so get out of my way” fast. I walk looking straight ahead, not down, and this in itself has caused some problems through the years. I’ve walked into small children at the mall, tripped over puppies on the sidewalk, and once, (this is NOT made up; my children will vouch for this) to the horror of my kids, I tripped over a gypsy beggar kneeling in the street in Barcelona and kicked her money cup across the street.

I tell you this not so you will think I’m a total klutz, but to remind everyone of how vulnerable we can be if we don’t pay attention to obstacles in our surroundings. And we are even more vulnerable to “accidents” if we don’t have strong bones or good balance and coordination. This is especially true as we get older.

While having good balance and sense of body position is beneficial to sports performance, it is critical to preventing falls. Falls are a leading cause of debilitating injury and they become even more so as we get older. Doing balance exercises can help you maintain both your balance and confidence at any age. These exercises can also help prevent falls and improve your coordination. And they can help us remain more independent as we get older!

Nearly any activity that keeps you on your feet and moving, such as walking, can help you maintain good balance. But you should also include balance exercises in your daily routine. Try balancing on one foot while waiting in line, or stand up and sit down without using your hands. For a more targeted approach, try specific balance exercises
An easy way to begin is with weight shifts:
-Stand with your feet hip-width apart and your weight equally distributed on both legs
-Shift your weight to your right side, then lift your left foot off the floor
-Hold the position as long as you can maintain good form, up to 30 seconds.
-Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.

Then move on to standing on one leg:
-Stand with your feet hip-width apart and your weight equally distributed on both legs. Place your hands on your hips. Lift your left leg off the floor and bend it back at the knee
-Hold the position as long as you can maintain good form, up to 30 seconds.
-Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.
Balance sitting on a stability ball:
Start with the ball against the wall and then slowly move out, holding onto the sides of the ball
Place one arm out to the side with feet flat on floor. Then, if you feel stable, both arms.
Challenge yourself by slowly lifting one foot at a time off floor.

The more balanced, and coordinated your muscles are, the less likely they are to be injured because of pressure or force.

A more advanced balance exercise is stepping over objects: Practice stepping over high objects (both walking forward and backward). You can use boxes, Reebok steps, flat benches—whatever you can find. If you want to progress, you can increase speed. This will help you develop a feel for where you are in space, and will also challenge your body to quickly catch and stop your motion, and to stabilize you as you change direction. All of these are fundamental components of sport and life.

And train overall functional strength: When you train in the gym, consider exercises that mimic your natural movement patterns. For example, squats, walking lunges, and standing cable chest flys—exercises that use muscles the way you need to use them in life.

Stretch daily: In addition to balance exercises, you need a daily stretching routine. Tight muscles get injured when they try to react quickly to extreme circumstances.

You also want to kind of “fall-proof” yourself by not standing up too quickly and staying active.

We want to do everything we can to prevent falls, but if our bones are strong too, we can prevent fractures if our balance fails us. Much of the support for strong bones comes from our diet and we need lots of calcium to grow strong, Eating calcium-rich foods increases calcium absorption, but calcium supplements can also strengthen bones, as long as they are taken with food and broken up over the course of the day.

Along with the right foods, spending time in the sun can also strengthen bones. Vitamin D, which is synthesized through sunlight, is critical to bone development.

Finally, load-bearing exercises strengthen bones and joints. Swimming, walking, biking, jumping and weight lifting can all contribute to stronger bones, because the body responds to physical stress by building up the bones to cope with it. It’s beneficial for bones in people of all ages, including older people. Weight-bearing exercise applies tension to our muscles and bones, and our bodies respond to this stress by increasing bone density; in young adults by as much as 2 - 8% a year. In addition to improving bone density, weight-bearing exercises reduce the risk of fractures by improving muscle strength and balance, thus helping to prevent falls.

What is most crucial to preventing injuries, though, is having an acute awareness of your environment. This means looking up and down and all around you when you’re walking (which also means not texting or playing with your smart phone), and keeping your home environment clear of obstacles that are accidents waiting to happen, like open cabinet doors, kicked-off shoes, laundry baskets or toys (doggie or kid)!

So do your best to keep your body strong, safe and balanced now and as you age and it will reward you with added years of health and mobility!!