Healthier Low-Fat Chex Mix

I ABSOLUTELY  love Chex Mix. Not the kind out of the bag (it's OK), but the homemade kind. I could eat it 'til I'm sick. I just love that buttery, salty taste.

Oh, wait a minute. Buttery? Not good at all for us fat-conscience folk. Salty? Oh no, no, no. Bloating and high blood pressure here I come.

So this year I decided to experiment with the mixture and see if I could make it just as mouth-watering but H-E-A-L-T-H-I-E-R.

The lightened-up version isn't quite as sinful (or addicting) but it tastes great and it's good because it's actually easier to keep my hand out of the bowl.

Here is my recipe for a lighter-version, plus a variation of a Buffalo Chex Mix that is dynamite if you love spicy food like I do.

Lightened-Up Chex Mix

2 2/3 c. Corn Chex
2 2/3 c. Wheat Chex
2 2/3 c. Rice Chex
2 2/3 c. fat-free pretzels
One cup raw almonds


Spray butter flavored Pam or I Can't Believe It's Not Butter Spray on mix.

In a bowl mix:

1/2 Tsp. Garlic powder
2 Tblsp. Worcestershire sauce
Dash of Season salt

Toss the buttered cereal mix in the seasoning blend and spread on an ungreased baking sheet.
Bake at 250 degrees for 2 hours. Stir every 15 minutes.

To make the Buffalo Spice Low Fat Chex Mix, substitute 2 1/2 Tblsp. hot sauce for the worcestershire sauce and one packet of Fat-Free Ranch Dressing or Dip mix for the seasonings. Add in 2 tsp. celery seed and toast as directed above.

Just Say No to Sugar

I hate to tell you this, especially this time of year when sweets and goodies are EVERYWHERE, but sugar is the devil. Don't get me wrong, I like a fudgy brownie as well as the next person, but day by day am developing a willpower to totally eliminate sugar from my diet.

I have never been a soda drinker, and I can easily pass on cake and cookies. But I have a weakness for red licorice and black jelly beans. I mean I can put away a whole bag in one sitting! Not good.

When I started eating much cleaner and reading food labels several years ago, I was surprised to find that nearly everything has some sugar in it. Cereal. Bread. Canned foods such as vegetables and beans.Yogurt. Chips. Crackers. You name it. You can find small amounts of sugar in almost every processed food.

Why? The folks who produce the food think it enhances the taste. Wrong! All it does is compromise the integrity of the food and feed our addictions. Sugar, you see, is very addictive. Our tastebuds love it, our brains love it, our stomachs even love it as it piles inches onto our midsections.

In 1957, Dr. William Coda Martin tried to answer the question: When is a food a food and when is it a poison? His working definition of "poison" was: "Medically: Any substance applied to the body, ingested or developed within the body, which causes or may cause disease. Physically: Any substance which inhibits the activity of a catalyst which is a minor substance, chemical or enzyme that activates a reaction." The dictionary gives an even broader definition for "poison": "to exert a harmful influence on, or to pervert".

Dr. Martin classified refined sugar as a poison because it has been depleted of its life forces, vitamins and minerals. "What is left consists of pure, refined carbohydrates. The body cannot utilize this refined starch and carbohydrate unless the depleted proteins, vitamins and minerals are present," his writing revealed.

Excess sugar eventually affects every organ in the body. It is first stored in the liver in the form of glucose (glycogen). Since the liver's capacity is limited, a daily intake of refined sugar (above the required amount of natural sugar) soon makes the liver expand like a balloon. When the liver is filled to its maximum capacity, the excess glycogen is returned to the blood in the form of fatty acids. These are taken to every part of the body and stored in the most inactive areas: the belly, the buttocks, the breasts and the thighs.

We already know that sugar causes tooth decay and can trigger diabetes and hypoglycemia. But did you know it can affect brain function, cause mental deficiencies and contribute to gallbladder disease?

Make a conscious decision to eliminate sugar from your life and your life will improve drastically. Trust me. Try it for just two weeks and you will have more energy, sleep better at night and most likely drop some weight. And don't hate me for wanting you to be H-E-A-L-T-H-I-E-R...

If you can't give it up entirely, don't beat yourself up. Just become cognizant of the sugar content in the foods you eat (READ LABELS!) and limit the amount you allow yourself each day. You will be so glad you did!

The Protein Conundrum and the Answer

In my last post I talked about my protein intake and how I was lagging behind. I also talked about how hard it is to get the proper amount of protein in order to build and maintain muscle. Almost every body builder I talk to says that it is major work to get enough quality protein. That's why serious body builders eat dozens of egg whites, cans upon cans of tuna and chicken breasts at every turn. If you weigh in at 240, you need a whopping 360+ grams of protein per day. Ten chicken breasts anyone?

I have been trying to drink two protein shakes a day to get the 55 or so grams of protein out of them. Trouble is, they fill me up so much that I lose my appetite. Not good! Part of the reason is that when blended or shaken up, they get nice and creamy with lots of frothy bubbles. That can make you feel very, very full.

I decided to look for an alternative and low and behold, I found it. It is an unflavored protein powder that packs 26 grams of protein per serving. The great part is that you can add it to water, tea, juice, cereal, rice, pancakes, yogurt, you name it. It dissolves nicely and has virtually no flavor. I also don't notice it giving me that "super full" effect.

It only has 110 calories per serving, no fat, no sugars and also has

• 1404 mg of Isoleucine

• 3094 mg of Leucine

• 1430 mg of Valine

• 2.57 g of L-Glutamine

Here is a link to buy it at a great price:

Nature's Best Perfect Isopure, 3 Lbs., Unflavored





Give it a try and let me know what you think!

Got Protein?

I've been working out pretty hard lately, four times a week, each body part getting two workouts. Yet I noticed my muscle growth is stalled. Now, being that I am certified as a Specialist in Sports Nutrition by ISSA, it should have been really obvious what my problem was. I guess I just wasn't thinking, because, DUH, I need to get more protein.

Getting enough protein is one of the biggest stumbling blocks that body builders have. I weigh 117 pounds. To gain muscle, I need 1.5 grams of protein for every pound. That's 175 grams a day. But when I eat normally (five meals plus several snacks, all clean and healthy), I am lucky to get 80 grams.

I have to get back to paying attention to my protein intake and concentrating on high protein foods, as well as supplementing with a protein shake twice a day. The flip side of this equation is that I do not wish to put on any weight, which is inevitable if I add two protein drinks to my diet each day.

That said, I am currently using EAS Whey Protein, which supplies you with 23 grams of protein per shake. I also throw in a scoop of soy protein for another 13 grams. To offset the calories, I use water instead of milk. You may cringe, but it does not taste bad at all. Just be sure to shake or blend really well to aerate and froth the shake up.

Other ways to add to my protein intake will be eating more black beans and lentils (seven to ten grams per cup) and adding a full chicken breast to my lunch salad instead of just half (a chicken breast has about 30 grams).

I'll keep you posted as to my progress once I am getting my 175 grams of protein per day. It won't be easy, but neither is working out this hard!

Your Next Potluck Dessert: Pumpkin Spice Cake with White Chocolate Glaze

Do you have an office potluck party for Christmas and would like something light, tasty and different to take this year? Give this simple Spiced Pumpkin Bundt Cake with White Chocolate Cinnamon Glaze a try. Super simple to make, low fat and extra yummy, everyone at the bash will be asking for the recipe. You can also make cupcakes or a sheet cake with this if you like.

Ingredients:

1 box spice cake mix

1 large can pumpkin (just the pumpkin, not the ready to fill pie mix)

1 tsp. vanilla

Mix all ingredients and bake according to the cake's instructions in a bundt pan. Glaze when cool.

White Chocolate Cinnamon Glaze


Heat 3 tablespoons Fat-Free Evaporated Milk in small, heavy-duty saucepan over medium heat just to a boil; remove from heat. Add 1 cup (6 oz.) Nestle Toll House Premier White Morsels; stir until smooth. Stir in 1/2 teaspoon ground cinnamon. Drizzle over cooled cake or cupcakes.

Calories per serving: 210 Cal

Protein: 1.0g
Carbohydrates: 27.0g
Fat: 2.5g
Sodium: 197mg
Fiber: 2.0g



















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Worried About Gaining Weight Over the Holidays? Relax!

It's that time of year...food, food and more food. They claim that you can gain five to seven pounds during the holiday season and that most of us never lose all of that weight. Not good.

A typical Thanksgiving dinner can have up to 4000 calories. That's probably about two day's worth of caloric intake for most of us. And to burn that off, you'd have to run for seven hours, do 20 hours of yoga or lift weights for 10 hours. Probably not gonna happen.


The thing to remember is that we need to be able to enjoy this festive time of year and eat all the foods we love without:

1. Gaining all the extra weight
2. Feeling guilty about every mouthful

As with everything, the key is moderation. On Thanksgiving, go ahead and eat all the food, no matter how fattening or unhealthy it may be. This is one of life's little pleasures, so enjoy it.

When it comes time to grab seconds, stop and think about it. Are you really still hungry, or does your mouth just want more? If in fact you do get seconds, go for small portions. You will no doubt be having pie for dessert, so don't overeat now.

Likewise on the leftovers. Go large on the turkey and small on the dressing and mashed potatoes. Slivers of pie instead of slices. Skip the skin, go light on the gravy and opt for pumpkin pie with a dollop of Cool Whip.

Then get back to working out and ramp up your exercise sessions...add five minutes to your cardio...add an extra set to your lifting routine...walk around the block two times instead of one.

Then get ready to do it all over again...Christmas is just around the corner!

Have a Safe and Happy Thanksgiving!

Curried Chicken with Sweet Potatoes

In order to get all the protein we need, we eat chicken at our house three to four times a week. As a result, I am always trying to find new and different ways to make it so everyone doesn't get bored and opt for a sandwich instead of a healthy, home-cooked meal.

This is a delicious recipe that found recently and have modified from the original to be lower in fat but still overly abundant in taste. It's a one-skillet meal that simmers for 45 minutes so you can get a few things done while it's cooking.

Serve with a crisp side salad and some crusty whole grain bread and you have a hearty, healthy meal that that is sure to become a classic at your house.


Curried Chicken with Sweet Potatoes
Serves Four

Ingredients

4 boneless, skinless chicken breasts or 8 chicken tenderloins
1 red onion, sliced
2 sweet potatoes, peeled, cut into cubes
2 cups fresh sugar snap peas in the pod
1 tablespoon minced ginger or dried ginger powder
2 tablespoon curry powder
1 13.5 ounce can of coconut milk
1 cup water
Salt and pepper to taste
Canola oil
Shredded coconut, optional

Directions

Lightly season both sides of the chicken breasts with salt and pepper. In a cast iron skillet or large non-stick skillet over medium high heat, sear the chicken in hot oil. Cook until golden brown, repeat for the other side. Remove chicken to a plate. Saute the onions, potatoes, ginger and curry powder in the same skillet, adding a dash of oil if necessary. Add  the pea pods, coconut milk and water. Place chicken back in the skillet and stir lightly. Bring to a simmer and cook chicken through, about 45 minutes. Serve over a bed of brown or white rice. Sprinkle with coconut if desired.

Sorry Oceanspray!

Every year of my life I have had Oceanspray Cranberry Sauce for Thanksgiving. Every single year. You know, the jellied kind. I like it. My family likes it. My dog even likes it. So why change?

Well, yesterday my 18-year-old son said, "Mom, have you ever thought about making homemade cranberry sauce? I saw a recipe that looks interesting."  (I have to say "thank goodness" for my son...he loves to cook with me. My daughter, well, not so much. Husband - never. So it's nice to have someone to spend time with in the kitchen).

Next thing I know we're planning a test batch of homemade cranberry sauce. It's really quite easy and very  rewarding to know you made something fresh and delicious! And this recipe is lower in sugar than the canned type. It may seem trivial, but at Thanksgiving we tend to over-indulge so much that I personally will take any break I can get when it comes to sugar, fat or calories. Just don't expect me to scrimp on the taste!

If you too are a little tired of Oceanspray, give this a whirl. I think you'll like it. Not sure about your dog though  ;)

Homemade Cranberry Sauce


Ingredients

3 1/2 cups fresh cranberries (one 12-ounce bag if buying frozen)
3/4 cup dried cherries
2 tablespoons red-wine vinegar
zest and juice of 1 orange (about 1/2 cup)
2 teaspoons grated ginger, peeled or use ground ginger if you like
3/4 cup packed light-brown sugar

Directions

Combine cranberries, cherries, vinegar, orange zest and juice, ginger, and brown sugar in a medium saucepan, and cook over medium heat until cranberries pop.

Reduce heat to low; cook, stirring occasionally, until cranberries release their juices, about 15 minutes. If the cranberry sauce becomes too thick, add water until the desired consistency is reached. Transfer to a bowl to cool.

Note: If you want a really smooth sauce, place all ingredients in a food processor and pulse several times prior to cooking. It's a personal choice!

Makes 3 cups.

So What is Thin Anyway?

So, What is Thin, Anyway?


- It is being your ideal weight

- It is not feeling like you are "fat"

- It is being happy with your body

- It is having a healthy BMI (Body Mass Index)

-It is about liking the way you look in your clothes

It is NOT About:

- Being so thin you are waif-like

- Having no muscletone

- Living life on a "diet"

- Being able to wear skinny jeans

- Trying to achieve a bodytype that is not your own

If you are happy in your body and are a healthy weight, then you can consider yourself  "thin."  Obesity is growing by leaps and bounds in this country (and worldwide). Don't become part of the statistic.

If you are not happy with your weight and your body, do something about it. Start today. Start now. Get "thin." You will feel 200% better. I guarantee it!

More Tips for Losing Weight

Not long ago I made an entry with some tips for being more active throughout the day to help with weightloss. Today I found this video from the Mayo Clinic that offers a few ideas I hadn't thought of. Check it out:

Try putting some of these tips to work in your everyday life. You will be surprised at the difference they can make, and they are easy to boot!

Yet Another Reason to Lose Weight

As if we don't already know that being obese is a health hazard that can ultimately kill you and that nearly 30 percent of the adult population is considered obese, new research  by the Boston University School of Medicine (BUSM) has found that fat collection in various body locations, such as around the heart and the aorta and within the liver can cause a decrease in cardio-pumping function.

In the past, studies have shown that fat accumulation in the liver and around the heart are linked to cardiovascular disease and type 2 diabetes.

According to James Hamilton, PhD, senior author and project leader, and a professor of biophysics, physiology and biomedical engineering at BUSM, the study "Found that fat collection around the heart, the aorta and within the liver is clearly associated with decreased heart functions and that an MRI can quickly and noninvasively measure fat volume in these areas. Our study also found that looking at BMI of the individual does not reliably predict the amount of undesired fat in and around organs."

It's no wonder you get out of breath just walking from the car to the front door or loading groceries in the trunk of your car. Your poor heart is working much too hard to pump blood to your extremities and through miles of extra body mass.

"Our study found that fat collection around the heart, the aorta and within the liver is clearly associated with decreased heart functions and that an MRI can quickly and noninvasively measure fat volume in these areas. Our study also found that looking at BMI of the individual does not reliably predict the amount of undesired fat in and around organs," said Hamilton.

If you needed another reason to motivate you to get off the sofa and start moving--and losing weight--hopefully this is it. Life is too short to go through it overweight and miserable. Being fit puts you on top of your game, and on top of the world.

Don't wait. Get started on your healthy lifestyle today!

Diets Gone Wrong

Okay, so there are a boatload of diets out there that people try out of desperation to lose weight. Any that involve excessive restriction of calories or taking stimulants to amp up metabolism are --- read my lips--BAD FOR YOU. Losing body fat without catabolizing muscles is the key and to do this you must limit your intake of food while performing some type of physical activity (yep, I mean exercise) to cause your body to burn fat for fuel.

But this post isn't necessarily about losing weight the right way. It is about a segment that was on the Tyra Banks show which explained how a tapeworm cyst from a cow could help you lose weight. Clearly the wrong way to lose weight!

The show featured two young women who wish to lose weight and claim they would let a 15 foot long tapeworm flourish in their gut to accomplish it. Now remember, a tapeworm is a parasite. They plague our dogs -- that's why we have them wormed. And they are the same parasite found in meat that is undercooked and also in some seafood. And yes, they can make you very, very sick.

As explained by a doctor on the Tyra show, here is how the tapeworm diet works: People eat a tapeworm cyst from a cow (some come from pigs and fish too, but those are considered more dangerous). The tapeworm then grows inside the digestive track and absorbs calories for you. This can result in weight loss of one to two pounds per week. Then, when you feel you have lost enough weight, you take an antibiotic to kill the tapeworm and it will then be expelled from your body during a trip to the bathroom (lovely thought, isn't it?)

Apparently this was fairly common back in the late 1800's. There were ads featuring a woman promoting the "easy to swallow, sanitized" tapeworms in order to lose weight without diet or exercise. Not surprising when you recall all the snake oil hawkers that sold potions claiming to cure everything from gout to consumption.

In case you're wondering what the risks are with the Tapeworm Diet, keep in mind that the tapeworm, along with calories, consumes a lot of the nutrients that you normally would digest. This can lead to anemia and vitamin deficiencies.

Here is the United States tapeworm sales are banned. Abdominal pain, bloating, digestive disturbances and intestinal obstruction are also common side effects, according to Joan Salge Blake, a clinical associate professor of nutrition at Boston University. Blake also notes that tapeworms can grow to a length of 50 feet and some can even be deadly. Her take on the Tapeworm Diet? "Purposefully consuming tapeworms is not healthy."

I couldn't agree more. If you are desperate to lose weight, don't resort to dangerous trendy diets. You can easily and safely lose a pound or two a week by simply changing your eating habits (eating green, clean and lean foods) and exercising for a minimum of thirty minutes three or more times per week.

I don't know about you, but just the thoughts of a 15 foot long worm wiggling around in my stomach makes me lose my appetite!

The Pain of Joint Pain

One of the things that is a real drag about getting older is that our joints start to show signs of wear. About ten years ago I hyper-extended my hip joints while doing the splits for a Tae Kwon Do exhibition. I have paid the price ever since.

I now take Glucosamine with Chondrotin and MSM daily and have to be careful doing things like the leg press machine, heavy squats or the adductor machine. Anything that puts pressure on the hip joints causes me pain (sometimes a lot) a day or two later. In fact, even running on the treadmill has been known to keep me awake at night from the resulting pain.

Joint pain can be caused by many types of injuries or conditions. No matter what causes it, joint pain can be very bothersome. Rheumatoid arthritis is an autoimmune disorder that causes stiffness and pain in the joints. Osteoarthritis involves growth of bone spurs and degeneration of cartilage at a joint. It is very common in adults older than 45 and can cause joint pain.

Joint pain may also be caused by bursitis (inflammation of the bursae). The bursae are fluid-filled sacs that cushion and pad bony prominences, allowing muscles and tendons to move freely over the bone.

Here are some common causes of joint pain:

Autoimmune diseases such as rheumatoid arthritis and lupus
Bursitis
Chondromalacia patellae
Gout (especially found in the big toe)
Infectious diseases, including
Epstein-Barr viral syndrome
Hepatitis
Influenza
Lyme disease
Measles (rubeola)
Mumps
Parvovirus
Rheumatic fever
Rubella (German measles)
Varicella (chickenpox)
Injury, including fracture
Osteoarthritis
Osteomyelitis
Septic arthritis
Tendinitis

Unusual exertion or overuse, including strains or sprains

Kind of overwhelming, isn't it? The good news is that recent research published in the Journal of Rheumatology suggests that certain simple strength training routines can help.

In the study, individuals with arthritis engaged in a four month-long exercise program consisting of simple weight bearing exercises, such as squats and leg extensions, in their own homes. The exercisers experienced a 43 percent reduction in pain and a 44 percent improvement in physical functioning. The exercisers were able to walk, climb stairs, sit, and stand more easily than their non-exercising counterparts.

According to the study, individuals who are self-motivated may be able to manage their arthritis pain with exercise and reduce the need for pain medication. While pills help pain and stiffness, they don’t do a thing for your muscles or joint strength.

The study concludes that exercise is effective because muscles act as shock absorbers for the joints; they are able to cushion the impact of their body weight on various joints during activity. The stronger the muscles, the better they are able to absorb this shock.

 Boy, it's really scary to think how bad my hips would hurt if I didn't weight train!!!

Yummo Low Fat DOUBLE Chocolate Cookies

These are very rich-tasting and chewy cookies, very satisfying. Surprisingly low fat and low calories! You gotta try 'em!!

1 2/3 cups flour (white wheat flour is good)
2/3 cup sifted powdered sugar
1/3 cup unsweetened cocoa powder
2 1/4 teaspoons baking powder
1/4 teaspoon salt
1 cup semisweet chocolate chips
3 tablespoons vegetable oil
1 cup packed brown sugar
2 * tablespoons light corn syrup (karo)
1 tablespoon water
1 tablespoon vanilla extract
3 egg whites
cooking spray
Preheat oven to 350. Combine first 5 ingredients; set aside.

Combine 3/4 of the chocolate chips and the oil in a pan; melt over low heat, stirring constantly. When melted, pour into large bowl; allow to cool 5 min. Add brown sugar, corn syrup, water, extract, egg whites; stir well. Stir in flour mixture, and remaining chips. (You can add extra chips, but this will increase the calories)

Drop dough by level tablespoons 2 inches apart onto baking sheet coated w/cooking spray. Bake at 350 for 8 minutes. (They will not look quite done, but take them out anyway). Allow to cool on baking sheets for 2 minutes. Remove from sheets; cool completely on wire racks.

Note: you may want to experiment with substituting other flavors - such as some amaretto, kahlua or raspberry liquer for the water or vanilla extract.

Yield: 4 dozen cookies: each cookie = 64 calories; 1.6 grams fat; 12 grams carbs; no cholesterol. Recipe from Cooking Light Magazine.

Tea Anyone?

I don't know about you, but I drink a lot of tea. Green, white, black, you name it. One year I made gift baskets for friends and family with all kinds of teas and accessories in them, which was a big hit. Don't think I have time for that this year though!

So I found this lovely website with Tea Basket Gifts. If you are looking for a special gift for the tea lover in your life, check this special out (its' less than half price!):

Great gift! Deluxe Tea Basket now $25! (reg. $59.99). 36 tea bags; 5 varieties, tea bag press & honey sticks. Gift wrapped.

Let's Go Nuts!

Do you eat nuts? If not, you should be. And I'm not referring to Planter's Salted Cocktail Peanuts.

You should be eating raw unsalted nuts and seeds. They make a great snack (especially before a meal--very filling) and are great on salads, oatmeal, cereal or in yogurt. You can get them almost anywhere now, the grocery store, farmer's market, Trader Joes.


Just five portions of nuts each week can help cut heart attack and cancer risk. They're rich in calcium, phytoestrogens and omega-3 fatty acids needed for healthy brain cells. 

Different nuts and seeds provide their own nutritional benefits. Both are concentrated sources of energy and protein. And yes, they are high in fat, but it is the GOOD KIND of fat and should always be consumed in moderation.

A diet rich in almonds can lower cholesterol levels and  they are also an excellent source of calcium.
Brazil nuts are an excellent source of the antioxidant selenium, thought to protect against cancers (especially prostate cancer) and heart disease risk.

Walnuts are a good noon-animal source of omega-3s.

Peanuts (though they are legumes rather than nuts) are an excellent source of manganese.

All nuts are rich in vitamin E and contain iron, potassium, calcium, phosphorus, magnesium and copper.

Seeds are a great source of energy and vitamin E.

Pumpkin and sesame seeds contain phytoestrogens, which may be able to ease menopausal symptoms.

Linseeds are an excellent source of essential fatty acids (EFAs) needed for healthy brain cells and they help keep your emotions balanced -- a real plus for us women.

Pumpkin, sesame seeds and sunflower seeds are also good sources of EFA's.

Sesame seeds are rich in calcium, magnesium, and phosphorous and contain sesamin, an antioxidant that seems to inhibit the absorption of cholesterol in the intestines and reduce its production.

Sunflower seeds are rich in calcium, thiamin, vitamin B6 and folate, selenium and copper and are the best food source of vitamin E, supplying 76% of the daily requirements in a handful.

Flaxseeds are rich in omega-3 oils, contain fiber and have anti-inflammatory properties. They also contain soluble fibre, protein and minerals and they help stimulate regular bowel movement. Flaxseeds contain phytoestrogens, chemicals which may help ease menopausal symptoms-- yet another bonus.

You can also get the benefits of nuts by using nut and seed butters. Spread on whole grain bread, crackers or a tortilla make a super healthy and tasty snack.

I make my own trail mix with raw almonds, walnuts, sunflower seeds, dried unsweetened cranberries, yogurt chips and any other dried fruit that looks good. A small handful (about half a cup) is the perfect portion and supplies you with loads of protein, fiber, EFA's, vitamins and anti-oxidants, oh, and good taste. Yummy!

Next Time Try a Greek Salad with Dinner!

Looking for something different to serve with dinner tonight? Or perhaps a light dinner idea? Give this Greek Salad a try. It's light, healthy and tastes fantastic. Serve with some warm crusty french bread and a glass of wine. Simply wonderful!

Cool and Crisp Greek Salad

Serves four







Ingredients

3 cucumbers halved seeds removed and sliced
3/4 cup crumbled feta cheese
1/2 cup sliced canned black olives drained
4 Roma tomatoes, quartered
1/3 cup julienne sun dried tomatoes oil only lightly drained off
2/3 cup chopped red onion
4 tbsp Extra Virgin Olive Oil
1 tbsp red wine or balsamic vinegar
1 tsp fresh oregano

Directions

Add all ingredients to a salad bowl and gently toss.

For the dressing, whisk together all ingredients and pour over the salad.

Cover bowl and chill in refrigerator until ready to serve.

Think These are Good Diet Snacks? Think Again!

Whenever someone embarks on a diet, inevitably they go to the store and stock up on what they consider to be low-fat, healthy foods and snacks. Here is a brief list of some of the more common "mistake" foods we buy and consume:

1. Yogurt. Yes it is good for you and tastes great, maybe even fat-free. But check out the sugar content. Not good at all. As an alternative try plain non-fat yogurt with some fresh fruit added. You will still be getting some sugar, but sugars from fruit are much better than processed sugars.

2. Granola. Again, the grains and nuts are good. Excellent in fact. But they are sweetened with loads of honey and other "natural" sweeteners and can contain five or more grams of fat. Instead, buy plain, unsweetened granola and drizzle some honey on it. You'll be surprised at how good it tastes.

3.  Frozen "Lean" Entrees. The fat content is good. But they are usually chock full of sodium and preservatives with little in the way of nutrition. Anything that is frozen and conveniently ready to cook probably is not a good choice.

4. Rice Cakes. Perfect snackage, right? Nope. Made of puffed rice, they are considered a high glycemic index carbohydrate, meaning they will cause a rise in your insulin. This in turn can cause your body to store the carb as fat rather than use it as energy. Stay away from rice cakes unless you are craving one after an intense work out. Instead, pop plain popcorn, spray lightly with a margarine spray such as I Can't Believe It's Not Butter and sprinkle with cinnamon.

This isn't the whole list of bad diet snackage, but hopefully it will get you thinking the next time you head to the grocery store with the purchase of healthy foods in mind. Remember: fresh, whole food is always the best choice. Veggies, fruits and raw nuts and seeds are the most nutritious and low-fat snacks you can get, all courtesy of Mother Nature!

Water, and lots of it!

How much water do you drink every day? I bet it's not enough. You should be consuming AT LEAST a gallon of fresh water daily.

I am always asking people, "How much water do you drink during the day?" Inevitably they say, "Oh, lots. I drink water all day long."

Well, my idea of lots and theirs are two different things.

I challenge people to take a one gallon juice jug, rinse it thoroughly and fill with fresh water. Take this with you to work or keep it in your frig at home if it's the weekend.

Then, drink the entire bottle during the day. Now you have a gauge of how much you should be drinking. And, more than that is even better. I have a 16 oz. glass on my desk that I fill 8 to 10 times a day. Yes, I have to go to the restroom a lot, but it is worth it. I stay hydrated, my system gets flushed and my kidneys function extremely well.

Try it!

Working Through an Injury

Hurting yourself really sucks!  A couple weeks ago I was doing bicep curls with the ez curl bar. I had just added a 2 1/2 pounds of weight for a total of 39 1/2 lbs. This in itself was not too heavy for the three sets of eight reps I did. But, with my wrists at the odd angle that an ez curl bar puts them at, the weight proved too much and I strained my left wrist.

Then I added insult to injury by typing too much. I was working on my book and typing away at the computer when it REALLY started to throb. Note to self: when you hurt yourself, even a little, you need to take it easy. Now that's not easy for me, not at all.

So, I was forced to lay off doing any upper body lifting that used my wrists (I know, they ALL do), and I wrapped it up in an ACE bandage and--probably most importantly--I tried to limit my typing.

Long story short-- by this morning it felt much better. Of course here I am typing and guess what --- I can feel it twinging.  But I still plan on doing biceps tonight (sans ez curl bar) and see what happens. I've worked too hard for these little guys to let them go now!!

What's for Lunch? Whole Wheat Tortilla Roll Ups!

Although we might not like having to watch our pennies a bit more in these challenging economic times, there are some good things we can derive from it.

Many people eat lunch out during the workweek; often it consists of fatty, salty, greasy and just plain unhealthy fast food.

As a result of the economy, many folks are being forced to brown bag it. Smile -- it's a good thing! You can have complete control over your portion, fat and calorie content and you have the ability to pack something--get ready--nutritious!

One of my all time favorite brown bag lunch items is tortilla roll ups. There are a million variations, but here is one to get you started:

Turkey Tortilla Roll Ups

8" Whole wheat tortillas
Lowfat or fat-free ranch salad dressing
Your favorite jarred salsa
Thin sliced deli turkey breast
Baby spinich leaves
Shredded reduced fat monterey jack cheese

To assemble, spread the tortilla with ranch dressing. If you prefer, you can use Greek yogurt or low-fat sour cream. Spread a teaspoon of salsa over the ranch dressing. Place a thin layer of turkey, followed by the spinach leaves and then sprinkle on a tablespoon of the cheese.  Roll up tightly, then roll up again in foil or plastic wrap. Refrigerate until lunch.

For variety, try using fresh avocado, sliced sweet red onion, crumbled feta cheese, sliced black olives, fresh basil and oregano, leftover chicken breast or sprouts.

Get the picture? Experiment and come up with a taste that suits you. Just be sure to use low-fat, healthy ingredients and use a light hand when applying the condiments, meat and cheese.

Nutritional Values

Calories:267 (24% from fat)
Fat:7g (sat 3.6g,mono 2.4g,poly 0.6g)
Protein:20.8g
Carbohydrate:28.6g
Fiber:1.4g
Cholesterol:51mg
Iron:0.8mg
Sodium:512mg
Calcium:56mg
 
These roll ups also make a great quick and light dinner when combined with a bowl of steaming fresh vegetable soup. Gosh, that sounds like dinner tonight!!

Don't Forget the Abs!

I forgot to mention abs in my previous post about training. I admit that I do go for periods of time and not work my abs (laziness is all), but I absolutely love having a flat, hard stomach and try to remind myself of that when I feel lazy.

Of course, I get the meno-pooch each month which sabotages all my hard work. I can't believe I'm saying this, but I am actually looking forward to menopause so this bloat will be gone once and for all.

Back to abs. I do abs three days a week as follows:

Day one: 3 sets of 25 crunches
Day two: 3 sets of 25 reverse crunches
Day three: 2 sets of each of the above

I used to do hanging leg lifts which totally rocked, but one day something went "pop" in my groin and hurt like @#$%!@!! so I don't do them anymore.

Be sure to rest a couple days between your ab workouts. If you feel sore and it hurts to laugh--you are doing a great job!

I also am a BIG fan of an old video called Cher Fitness: A new attitude. The ab workout is phenomenal. When I'm really in ab mode (read summer), I do the routine twice in a row three times a week. I guarantee that if you do that and eat clean, you will have rock hard abs that you will want to show off year-round!

I Think It's Finally Fall

Here in Southern California, we have had a long, hot and often humid summer. It has been hard to stay motivated to work out regularly due to the heat. I like to work out in the evenings after work, but lately when I get home I just don't have the oomph to do it.

Alas, today it is about 80 with a tinge of crispness in the air. While I LOVE summer, this kind of weather energizes me. I am looking forward to getting back into regular work outs again during the week, rather than trying to do all body parts on Saturday and Sunday!

Here is my fall training split:
Monday: triceps/biceps
Wednesday: shoulders, legs
Friday: biceps/chest
Saturday: shoulders/triceps
Sunday: legs/back

I have it set up so that even if I miss a day, every body part can still be worked during a 7-day period. I notice that doing one body part only once a week is fine for maintenance, but not enough to really see the gains.

Now I just have to take advantage of this beautiful weather...when winter comes a knockin' things will certainly change again!

Hungry for Hummus?

I don't know about you, but I just love Hummus. I eat it with crackers, pita chips, raw veggies, and as a spread on sandwiches. It is hearty, tasty and best of all, healthy! My husband likes it but says he wishes it had a different name. Something about the word hummus bothers him (maybe we've seen Zohan too many times!).

Hummus is a very healthy alternative to fat-laden dips. With its protein and heart-healthy olive oil, it really can't be beat.

Here is my recipe for one of my favorites: Cilantro and Lemon Hummus. Make some for a snack or the next time you're having a few guests over. Serve with any type of whole grain cracker or pita chips. Or you can always make your own pita chips (less salt and they taste better). Either way, try the Hummus. You'll be glad you did!

Cilantro and Lemon Hummus


Ingredients:

1 16 oz can of chickpeas or garbanzo beans

1/4 cup liquid from can of chickpeas

3-5 tablespoons lemon juice (depending on taste)

1 1/2 tablespoons tahini (sesame seed paste, can be omitted if you don't have it)

2 cloves garlic, crushed

1/2 teaspoon salt

2 tablespoons olive oil

1 teaspoon cilantro, finely chopped

Preparation:

Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food
processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly
mixed and smooth.

Place in serving bowl and drizzle very lightly with olive oil. Garnish with extra cilantro (optional). Cover and refrigerate unused portions. Will keep up to a week.

Nutritional  Information

Serving Size 8 ounce 1 tbsp (14g)
Amount per serving:
Calories 23 Calories from Fat 12
Total Fat 1g 2
Saturated Fat 0g 
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
Sodium 53mg 
Total Carbohydrates 2g
Dietary Fiber 1g
Protein 1g

Be a Cheater

I have one rule that I implore you to obey if you are trying to lose weight or get fit. It's a simple one. Anyone can do it. In fact, you will love following this one little rule.

The Rule is that you must have a cheat day once a week.

By cheat day I mean that you eat what you want. Cheeseburger. Pizza. Tacos. Chips and Salsa. Whatever trips your trigger. Maybe a nice cold Corona to wash it down. Oh yeah, I can taste it now!

It's okay to do this. It will not, and I repeat will not set you back. Quite the opposite. It will reset your metabolism, not to mention give your mouth (and brain) what it possibly has been lacking -- the satisfaction of a fat-laden but oh-so-yummy meal.

The key is not to go C-R-A-Z-Y. Eat what you want on your cheat day, but let moderation be your guide. In other words, don't eat the whole pizza yourself, or yes, you will be taking steps backward. That is not our goal. Our goal is to enjoy life while losing weight and getting healthy.

I make Saturday my cheat day. Mexican food is my favorite cheat, complete with margaritas rimmed with the dreaded salt. But I look forward to it all week, making the light, healthy diet I engage in much easier to deal with.

So pick a cheat day and plan a cheat meal. I'm thinkin' steak, baked potatoes and Newcastles for tomorrow -- afterall, tomorrow is my cheat day!

Five Simple Things That Will Help you Burn More Calories

It's funny, the rut we fall into. I call it the lazy rut. It's easy to do; everywhere we turn there are conveniences which tempt us and which most of use succumb to using. Elevators. Escalators. Remote controls. Drive-thru restaurants. Drive-thru banks. Drive-thru pharmacys.

You get the picture. For me personally, at times I use these modern conveniences as a time saver, because I am a fairly busy person.

But there are times when taking a few extra minutes to do something the "old-fashioned way" is the thing to do. Why? Because our society has become far too sedentary. This is a huge contributing factor to our obesity problem.

It is vital for you to exert some energy while doing your daily life tasks. And the more you do, the better your metabolism will function. Your blood will flow to your muscles and organs and you will feel better.

Here are SIMPLE five things you can do to burn more calories throughout your week:

1. Take the stairs. Every multi-story building has them, so use them!
2. Park at the mid-to-far end of the parking lot and WALK to the store.
3. Sip green tea or warm lemon water all day long.
4. Eat six small meals a day. That's right, six. Small meals are proven to increase metabolism and help burn fat.
5. Keep moving. Don't stay glued to your desk chair all day. Take short breaks and go for a walk, stretch your back, legs, shoulders and arms and get that blood flowing (remember the old curse "secretary spread"?).

Don't wait another day. Start tomorrow. Your body will thank you for it!

Weight: It's a Matter of Opinion

Just for the record, I don't advocate being "thin". At least not thin as in the waif-like girls and women we see on TV and in magazines. To me, thin means not being overweight. And that is different for each one of us.

The thing to remember is that being HEALTHY and at a normal weight is far more important than being classified as thin. If you are not happy with your body, you have the power to do something about it. We all do.

You may be carrying extra pounds.

You may be underweight due to an eating disorder.




You may be the ideal weight but are flabby and mushy and feel like @#%$!!

It's time to make a committment to feeling better. Looking better. Living better. And it all begins with you.

Stick with me and I'll help you achieve whatever it is you wish to achieve. As for me, I was ten pounds overweight, gushy, flabby and just plain tired.

I am now the ideal weight, have a fairly athletic body and while I still loathe trying on bathing suits, overall I am happy with my body. And I feel fantastic! I haven't been sick a single day in years. My choleserol is so low the doctor is astounded.

Not bragging -- just want you to know that if I can do it (especially well into my forties) you can do it to!

Here's to you becoming thin --whatever that may mean!!

What's for Dinner

Everyone who knows me knows we eat a lot of chicken at our house. A great source of protien, it's also low in fat and carbs.

But we, like everyone, grow tired of bbq'd, baked, sauteed, grilled, fried and slow-cooked chicken.

I stumbled across this recipe and let me tell you, it makes a tasty and lite summer evening dinner. Only five ingredients and under a half hour -- voila! Toss together some Romaine lettuce, chopped tomato, any veggies you like and your favorite low-calorie dressing for a side salad and you have a dinner that is yummy, HEALTHY and even the kids will like. Now how can you beat that?

CHICKEN TORTILLA PIE

The fresh salsa called for here has a natural low-sodium advantage over bottled commercial salsa. A rotisserie chicken with the skin removed can be used for the shredded chicken breast, but keep in mind that this will increase the amount of sodium in the dish.

(NOTE: I used canned white breast meat and it was wonderful, not to mention easy!).

Prep: 13 minutes; Cook: 10 minutes
Yield: 4 servings (serving size: 1 wedge)

Ingredients

2 cups shredded cooked chicken breast
1/4 cup Fresh Salsa
1 cup spicy black bean dip (such as Guiltless Gourmet)
4 (8-inch) multigrain flour tortillas (such as Tumaro's)
1/2 cup (2 ounces) reduced-fat shredded Monterey Jack cheese
Cooking spray

Preparation

1. Preheat oven to 450°.

2. Combine chicken and salsa in a medium bowl.

3. Spread 1/4 cup black bean dip over each tortilla. Top each evenly with chicken mixture and 2 tablespoons cheese. Stack tortillas in bottom of a 9-inch springform pan coated with cooking spray. Bake at 450° for 10 minutes or until thoroughly heated and cheese melts. Remove sides of pan. Cut pie into 4 wedges. Serve immediately.

Nutritional Information
Calories:380 (26% from fat)
Fat:11g (sat 4.3g,mono 4.4g,poly 1.4g)
Protein:39.9g
Carbohydrate:28.7g
Fiber:12.2g
Cholesterol:80mg
Iron:0.8mg
Sodium:660mg
Calcium:215mg
Courtesy of Cooking Light Fresh Food Fast, Oxmoor House, APRIL 2009

Obesity and the Incredible Shinking Brain

As if obesity doesn't cause enough health problems  (increased risk of heart disease, Type 2 diabetes, hypertension and even some cancers to name a few),  there is now research that shows that obese people have eight percent less brain tissue than normal-weight individuals. Eight percent! (Oh -- and lest I not forget to mention that its also been shown to reduce sexual activity).

The research was funded by the National Institute on Aging, National Institute of Biomedical Imaging and Bioengineering, National Center for Research Resources, and the American Heart Association. The study scanned 94 people in their seventies. Their brains were found to appear 16 years older than the brains of lean individuals. People in the study who were classifed as overweight had 4 percent less brain tissue and their brains appear to have aged prematurely by 8 years.

More than 300 million worldwide are now classified as obese, according to the World Health Organization. Another billion are overweight. Experts say the main causes are bad diet, including an increased reliance on highly processed foods (read fast and junk food).

Obesity is measured by body mass index (BMI), defined as the weight in kilograms divided by the square of the height in meters. A BMI over 25 is defined as overweight, and a BMI of over 30 as obese.

I don't know about you, but I need all the brain function (and surface) I can get. Just one more reason to eat healthy in an effort to stay fit and lean.

It's Hot Out There --- Don't Forget Your H20

Here in So Cal it's been over 100 degrees every single day. Don't get me wrong, I like the heat, but really. Stick a fork in me -- I'm done!

It is so important to hydrate your body when it's warm outside. I'm sure you know to drink at least eight 8-ounce glasses of water throughout the day. But if you are in the heat at all, add at least two more glasses (or 16 oz.) to your normal amount.

Tired of plain water? I know I get bored with it. If you do too, try squeezing a wedge of fresh lemon into your bottle or glass. Be sure to use fresh, not bottled lemon juice whenever possible.

In the morning, instead of a second cup of coffee, have a cup of warm water with lemon juice. You'll be amazed at how good, and refreshing this can be.

And lemon is full of health benefits. The vitamin C in lemons is good for your immune system and skin. Lemon juice is also great for the digestive system (keeps you regular) and is also believed to help flush toxins from the body. This can help you feel better and be less prone to bloat.

Try it...I have done this for years and think it is a terrific "secret."

Welcome!

Hi there! This is the first of many posts to this blog which will enlighten, entertain and hopefully empower you to be the person you want to be. Are there really secrets to being thin? I don't think so. Yet people ask me all the time, "what do you do to stay so thin and fit?" Well, there is no easy answer, as it is a compilation of things that I have adopted into my lifestyle that culminate in the person that people see.

So you really won't find any "secrets" here, what you will find is knowledge and advice based on years of research, education and hands-on application that I KNOW beyond a shadow of a doubt work. They work for me and they can work for you too!

If you have questions or things you would like me to address, just shoot me an email and I will respond. I hope you will enjoy this blog and use the information shared to get the body you long for. It's in you -- you just need to coax it out. That's what I'm here for.

Have a blessed day!