Undress Your Food: Beware of calorie & fat packed salad dressings, spreads, cheeses, sour cream, etc. Don’t be afraid to special order or make special requests. Have bread without butter. Ask for sandwiches without mayo. Dressings, sauces, & gravies on the side & ask for extra lettuce, tomato, & onions instead of bacon & cheese.
Avoid Buffets: Even salad bars can be calorie loaded. By the time you add cheeses, croutons, bacon bits, & high fat dressings you are up near the calories of a burger and fries. Instead opt for fresh fruits & vegetables and skip the extra toppings. Before going back for 2nds & 3rds be sure you really are still hungry.
Beware of Soda: Soft Drinks are the single most source of calories in the American diet according to The Center of Science in the Public Interest. 1- 32 oz. Cola has 310 empty calories & 85 grams of sugar. Switch to water with lemon/lime, diet drinks, flavored water, unsweetened ice teas, or non-fat milk.
Enjoy your Meal: Pay attention to what you eat & savor each bite. Don’t eat in front of the television, don’t feel like you have to eat everything on your plate, & don’t eat right from the bag or box.
Moderation is Key: The average dinner meal at a restaurant contains over 1,000 calories & 60 grams of fat. So order a small or kids size, share an entrée, or put half your meal in a to-go box at the beginning of your meal. If bread or chips are offered as a starter, don’t ask for a refill & use smaller plates.
Also be sure to check out ‘The Stop & Go Fast Food Nutrition Guide,’ it can be downloaded free by clicking here. It’s an easy, color coded tool to aide in making healthy fast food choices. Take charge and make healthier fast food choices!
Use these simple tips to help reach your fiber goals.
- Scan for Bran- Look for “bran” and “whole wheat” on product packages and ingredient labels.
- Grab the Whole Food- Munch on a whole piece of fruit, in place of drinking a glass of juice. The skin is where the fiber is, so you’ll get the vitamins and the fiber too.
- Savor the Skins- Eat fruit and vegetables with the skin on. Eating the skin helps to bump up the fiber, plus it provides texture and a bonus of other nutrients.
- Screen for Beans- Replace your typical side dishes with high-fiber dried peas and beans, such as kidney, pinto, lentils, or black-eyed peas. These fiber-packed legumes make it easier to meet daily fiber goals. (1/2 cup canned red kidney beans = 8 grams fiber)
- Go Nuts- Jazz up salads, vegetables, snacks, and desserts with almonds, cashews, sunflower seeds, or soy nuts. Nuts and seeds add fiber and add a crunch to foods. (1 oz. roasted almonds = 3 grams fiber)
- Be Berry Wild- Choose raspberries, blackberries, and boysenberries to add variety to your cereals, yogurts, and ice creams. These berries have twice the fiber of many other fruit selections. (1/2 cup fresh raspberries = 4 grams fiber)
- Bring on the Brown- Use brown rice instead of white. Switch to whole-wheat pasta, whole-wheat flour, whole-wheat breads and whole-grain crackers instead of regular white versions. (1 cup brown rice = 3+ grams fiber)
- Skip the Chips- Select snacks that are a good source of fiber. Instead of potato chips, go for low-fat popcorn, whole-grain pretzels, or oven-crisped whole-wheat pita crisps. (3 cups popcorn = 4 grams fiber)
- Drink Up- Water is a healthy beverage choice – especially as you eat more fiber. Your body needs more water to help process the added fiber you eat. Aim for eight 8-oz. glasses of water a day.
Would you eat 10 sugar cubes??? Well that's what just 40 grams of sugar is (that is about how much sugar is in just a 12 oz. can of coke.)
Here are a few examples.
-12 oz (355 ml) Can
Sugars, total: 39g
Calories, total: 140
-20 oz (590 ml) Bottle
Sugars, total: 65g
Calories, total: 240
-1 Liter (34 oz) Bottle
Sugars, total: 108g
Calories, total: 400
6 oz Container
Sugars, total: 27g
Calories, total: 170
1 bag (2.6 oz)
Sugars, total: 47g
Calories, total: 250
Häagen-Dazs Frozen Yogurt, Vanilla
1 serving (1/2 cup/106g)
Sugars, total: 22g
Calories, total: 200
1 pint (424g)
Sugars, total: 88g
Calories, total: 800
1 serving (8 carrots/85g)
Sugars, total: 4g
Calories, total: 30
16 oz drink
Sugars, total: 59g
Calories, total: 280
McDonald's Oreo McFlurry
12 oz cup
Sugars, total: 73g
Calories, total: 550
hope these have helped you visualize how much sugar you are actually eating from day to day. Thanks again to www.sugarstacks.com. I know it makes me think twice about shoving such goodies in my mouth when I really think about it. Trust me sometimes it works for me and sometimes I go right on ahead and consume. Remember Moderation in All Things.
- For two slices they have only 100 calories per roll (that's 50 calories a slice--- there aren't many slices of bread that can compete with that).
- They are conveniently sliced.
- It is 100% whole wheat - there are other flavors but I haven't tried them, so if you do be sure to check the label.
- They have no high fructose corn syrup... BONUS
- They have 5 grams of protein.
- They contain 5 grams of fiber ... not too shabby.
- Only 1 gram of fat (no trans fat)
- And almost more importantly they taste great.
- Drink 2 cups of fat free milk instead of 2 cups of whole milk (you still get the same amount of Calcium and Vitamin D)
- Swap 8 oz. regular soda with 8 oz. diet soda (or even better water)
- Trade two tablespoons of regular butter or margarine for two tablespoons of light whipped butter or spray butter
- When having pie or desserts with a crust, take off the bottom crust and don't eat it.
- Instead of chocolate syrup on an ice cream, use fresh berries or other in-season fruit of your choice as a topping
- Enjoy salsa rather than cheese dip with tortilla chips
- Split a small bag of French fries with a friend
- Sorbet or sherbet is a refreshing alternative to premium ice cream
- Order thin crust pizza vs. pan or thick crust pizza
- Order baked potatoes with only one high-calorie topping (butter, sour cream, cheese), not all three
- Choose minestrone and other broth-based soups over cream-based soups
- Choose red sauce rather than cream-based sauces on pasta
- Remove the skin from chicken pieces
- Follow the low fat directions on the box when making brownies, cakes and cookies
- Omit or decrease by half the butter or margarine in boxed macaroni and cheese
- Leave the cheese off of sandwiches and hamburgers
- Leave 10 French fries uneaten on your next order
- Eat an open-faced sandwich (eliminate 1 slice of bread)
- Ask for the salad dressing on the side rather than on your salad
First CONGRATS to Danny for being the winner of the Biggest Loser. Doesn't he look amazing (as do all of them).... and I think what is more important is that now he has a life... a life to live with his family. He lost 55.58% of his starting weight... A total of 239#s.
Second CONGRATS to Rebecca for being the biggest loser AT-HOME winner. Look at her rockin' body now... 139#s lost.... Awesome.
I'm also so excited that Shay(the biggest contestant ever on the Biggest Loser) gets to continue her weight loss journey throughout next season. Can you imagine getting $1,000 for every pound lost. I think her current weight is 304#d.... my prediction is that she will be down to 175-180#s at the next weight in. That would be over $120,000. Not too shabby. I guess we will see if she continues to add to her already impressive weight loss.
Click here for all the before and after pics of all the contestants.
Let's all take the example of these amazing individuals and conquer our weight loss/getting healthy goals.
2. Make your home, your gym: Designate an area and a time every day that you will do your exercises. There are so many great exercises that you can do at home.
-It may be as simple as jumping jacks. Make a goal to get up to 100 straight jumping jacks as a warmup.
-Jump rope.... Check out my previous post on why I love the jump rope and how easy it can be..
-Exercise DVDs.... give them a try. What I like to do is put the Workout DVD into my laptop, having it playing next to my TV, while I am watching my favorite TV shows. That way I am doing double duty. Watching TV and exercising all at once. I don't feel guilty sitting on the couch being a couch potato, and the workouts seem so much easier and go by so much quicker because my mind is on the TV show... not my exercising. click here for a few of my fave Workout videos.
-If you have stairs in your house... take advantage of them. I don't have any stairs at my apartment now but where I nanny they have two flights of stairs and I make it a point to go up and down them as much as possible.
-Use exercise equipment like hand weights (or large cans of food if you dont have your own hand weights), stretch bands, weighted balls etc.
3. If you like to swim, find an indoor pool to keep your routine going.
4. When it snows, take advantage of all the calories that you can burn from either playing in the snow.... or shoveling the sidewalks, driveways etc. This may not be the most fun of ideas but calories burned are calories burned no matter how it is done. So get out shoveling after the next big storm. Trust me you will get your workout in.
5. There are lots of Video games now that encourage physical activity. Wii Fit, Dance, Dance Revolution are just a few. Try one out.
6. Enjoy outdoor winter activities; Snowboarding, snowskiing, cross country skiing, sledding...... dont be afraid to bundle up and get out there and try a new activity this winter.
•Produce – Taste the rainbow. Have the child pick out a fruit AND vegetable in a different color each week and encourage him/her to take at least a few bites of the chosen foods. Children need multiple exposures to a new food before they develop a liking for it, so don’t be discouraged if the child dislikes the food upon first taste. TRY, TRY, and TRY again.
•Cereal aisle – Spot the golden grains. Have the child seek out a cereal that lists a whole grain as the first ingredient. Examples of words to look for on the ingredient list: whole wheat, whole corn, brown rice, oats, oatmeal, wheatberries, cracked wheat, bulgur cracked wheat.
•Bread aisle – Go for 100%. Have the child seek out bread that includes the words 100% Whole Wheat in the product name. What if he/she will not go anywhere near breads that are brown in color? Look for the Whole Grain white breads that are white in color but are made with whole grains.
•Beverage aisle – Go with water as a number one choice. Water comes in a variety of fun bottle shapes for kids to choose from. Or go with 100% fruit juice or 100% fruit juice with added sparkling water. Avoid juices that contain added sugars. Juices are often mistaken as healthy... when instead they are packed with sugars and empty calories.
First, we need to understand why their is both white and dark meat in the turkey. Well since turkeys don't fly much, their legs and thighs are the their primary mode of transportation. So the muscles of the legs and thighs are full of myoglobin proteins , which ship oxygen to the muscle cells so the turkeys can run around all day and not get tired. These myoglobins make the flesh darker.
Now we know why it appears darker...... what are the nutritional differences??
Well overall turkey is a great source of low-fat protein and nutrients, whether it is dark or light.
When comparing dark vs light nutritionally here is the comparison:
-Dark meat contains about twice as much riboflavin and zinc than white meat. They also usually contain more heart-healthy Omega-3 fatty acids. It is the saturated fat content which lowers the true quality of dark meat that most people worry about.
But I found that per one ounce....... dark meat only has about ~10 more calories and a little over 1 gram of fat more when compared to one ounce of the white meat. So although the dark meat is slightly higher in calories and fat, the benefits that it contains don't really make that big of a difference. So go ahead and grab for the drumstick on occasion.
*I believe that it is more important to avoid the skin.... this is where the majority of the fat is. So eat up on the turkey while avoiding the skin.
So if you aren't currently involved in a Thanksgiving morning activity, START A NEW TRADITION. YOU can be the one in your family or group of friends to start it all. So get organizing..... whether a Turkey Trot or a Turkey Bowl (football game), do something to get everyone out moving! It does not need to be anything serious... everyone can walk... so don't let your family tell you they can't take part. Our turkey trot consists of old, young, fast and slow...... you don't have to be an experienced runner.
BMI: Click HERE to calculate. You can also calculate your RMR (resting metabolic rate aka metabolism, and calculate for weight loss.)
Waist to Hip Ratio: Click HERE to calculate.
HAMWI Method: Click HERE to calculate.
So whether it is 8 am or 8 pm, your food is going to have the same amount of calories and total calories is what leads to weight loss or weight gain. For example the apple you just ate isn't suddenly going to have 250 calories instead of 100 calories just because you ate it at 9 pm instead of 9 am. What matters is the TOTAL amount of Calories (food and beverages) that you have over time.... say a week, a month, a year etc. Eating additional calories (whether you eat them in the early hours of the day or late at night) will turn into extra fat over time.
Although the calories you are eating at night aren't adding up more than your other calories, I still highly encourage you to limit your late-night eating because if you aren't eating at night your total daily caloric intake is most likely going to be less- which means less calories added up over time, which means less weight gain- or maybe even weight los. Plus I know when I start snacking after dinner and into the night, it is usually the higher caloric- less nutritious food like ice cream, cookies, or whatever else I can find lying around the house.
The BAD Fats are Saturated Fats. Focus on limiting these. Food Sources include: Red Meats, Butter, Milk, Yogurt, Ice Cream, Cheese, Eggs, Coconut, & Palm Oils. Saturated fats raise your total cholesterol, raise LDL(the bad) cholesterol, and increase your risk for heart disease.
The UGLY Fats are Trans Fats. Avoid these at all costs. Food Sources include: shortening, stick margarine, commercially packaged items: sweets, cookies, crackers, cakes, Doughnuts, Fast food-most fried foods. Trans fat Increase your risk for heart disease, Lower HDL(the good) cholesterol, & Raise LDL(the bad) cholesterol.
- Use lower-fat version dairy such as 1% or skim milk instead of whole milk.
- Grill or Broil over Frying!
- Remove the skin from chicken/turkey —the skin is where the majority of the bad fat is.
- Rinse off melted fat from cooked ground meats before serving.
- Cut butter or margarine in half when making boxed meals.
- When baking, replace 1 cup shortening or butter with ½ c. applesauce & ½ c. vegetable oil.
"Eating is a social activity," says Young. "In university cafeterias people select their food before they are seated and perhaps before they know with whom they will eat. Given the observed differences it seems likely that social groupings were anticipated at the time of food selection."
It's called the Great Pumpkin.
On Halloween night, after trick-or-treating, let your kids eat as much candy as they want. They then put their uneaten candy back into their trick-or-treat bag and put it on the kitchen table. They don't have to do this--it's purely voluntary. But they know that if they leave their candy out, if they can part with the mini sized candy bars and endless rolls of smarties, there will be a cool present waiting for them when they wake up. The Great Pumpkin then comes sometime during the night and takes all of the candy out to the car to be taken to work the next day. Much like Santa, he then leaves a gift for each child.
Although I am pretty sure I would have been one of the kids that didn't leave my Bag full of candy out for the Great Pumpkin (I loved loved Halloween Candy as a kid), I still think that this is a great idea to try!
Other tips on how to get rid of extra halloween candy.
1. Many dentists will buy back the candy.
2. Donate it to a food bank.
3. Store it away in your Food Storage! -Can it or Freeze it. Many candies will stay good for a very long tim if properly stored. (then there will be no need to buy more come Valentines, Easter etc)
4. Keep the Candy for gingerbread houses in December.
6. There are a ton of recipes that you can make with the extra candy.
7. Toss it. It's better to feel guilty about a pound of candy in the garbage than a pound of candy on your thighs.
1. Here are the most recent %'s of obese adults (BMI >30) for each state. Pretty alarming that pretty much every state, with the exception of Colorado has a rate of greater than >20% obese. This isn't even just overweight percentages but obese. Click here to see how the numbers have increased over the last 23 years or so. It is very interesting.
2. When talking just overweight (BMI 25-29.9) nearly 32.7% of Americans are overweight. When combined with the more than 34% of Americans that are Obese, 66.7% of adult Americans are either overweight or obese. These numbers posted by the National Center for Health Statistics. That is a lot of fat people walking around.
So what is the true cost of obesity... not only for the obese but for everyone. I found this article; Ambulances start charging extra for the obese.
In summary, it costs about 2&1/2 times as much as a normal weight person. It takes more time to move an obese person, requires more man power, plus more expensive equipment is required. I know from my experience of working in a hospital.... and seeing the patients that are there most often, a huge portion of them are obese. They seem to have multiple problems. So really in the end, being obese ends up costing more money for the hospitals.... which in turn makes health care costs increase, which then increases the cost for us all.
Let's battle this together and not be part of the statistic. I know I want to be part of the 33% that is in the normal weight category.
- Always order creams, dressings, sauces etc on the side. That way you have control of how much sour cream, quacamole, creamy dressings that you are consuming.
- Go heavy with the salsa and the pico instead! It is usually packed with flavor, high in vitamins, and has lycopene. It has hardly any fat and is very low in calories…. So load up.
- Always go for the soft shell vs. the hard shell. The hard shell has in some way been fried.
- Go for the beans. If possible skip the high calorie meats and focus on the beans(especially black, pinto, navy, kidney). They are packed with fiber and protein, are low in fat, and have been linked in helping lower cholesterol. So eat up.
- What the portion. Most restaurants will give you 2-3- or even 4x the recommended portion size. Even before eating, ask for a to-go box and put half of your meal away. That way you won't be tempted. If you order small.... you will be small..... small portions = a small you!
- Skip the tortilla chips.... or at least don't ask for a refill when the first basket is gone. Many eat more than their needed calories for the meal just from their chips.
With this same mentality those starting a diet tomorrow often have the ‘last supper’ mentality. They often say, “I am starting a diet tomorrow so I better eat all the snacks and goodies today because tomorrow I am stuck with eating celery and grapefruit.” So one ‘last supper’ turns into two, three, four, and even five last suppers over a few months. If you don’t start NOW, chances are you won’t start. Instead start incorporating healthy eating and intuitive eating principles into your life TODAY… don’t put it off til TOMORROW… because tomorrow may never come.