Joseph’s Bakery Flax, Oat Bran, and Whole Wheat Pitas – I found these when I was living back in Boston. (I was never able to find them at any store in Utah--- but I still have hope that I will be able to find them here in Iowa City)

I had to regularly pack a lunch to school and work and these were the perfect alternative to high calorie bread sandwiches.

They contain only 60 calories, have only 8 grams of total carbs- 4 of which are fiber grams, 6 grams of protein, and contain Flax… which is an excellent source of Omega-3s. They can be used in all kinds of different ways…. Pb&J, layer with lean deli meats, lettuce, and tomatoes, or are a great snack to slice up and use in dips like pita bread. I also used them in dishes like enchiladas and fajitas! I always felt satisfied and unlike other pita breads they didn’t fall apart.

So if you are lucky enough to live in an area where they carries these healthy pita and bread alternatives be sure to try ‘em out. They also have regular tortillas and lavish bread that are equally as good and healthy! For more info and variety of products check out Joseph’s Bakery Website by clicking here.


90-10 rule.

Most people hear that I am a dietitian and automatically think and usually even state, “You must eat really perfect all the time.” Although I try to incorporate healthy eating practices into all my food choices, I have learned that HEALTHY food can be most ANY food, if eaten in MODERATION. So this is where the 90-10 Rule comes into play. 90% of the time, eat healthy food options, while 10% of the time enjoy your favorite ‘not-so-perfect’ of a snack. Just don’t go overboard with the 10% and make it 20-30%. I don’t want you to be so obsessed with losing weight and counting calories that you can’t enjoy food, eating, and life in general. Food is meant to bring you joy. I know it does me. The 90-10 rule also goes along perfectly with the Intuitive Eating concept…. If you are truly hungry for a treat… go ahead and treat yourself. If you allow yourself to eat the foods you love on occasion you aren’t going to deprive yourself so much that one day you crave the food so much that you break down and end up eating the whole bag of Oreos instead of just a couple cookies.
I love what Evelyn Tribole had to say in her book 'Intuitive Eating', “You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters, progress not perfection is what counts.”

For those of you that know me.... Candy Corns are my #1 Candy of Choice. So I don't avoid them completely but let myself indulge in them on occasion. What's your indulgent food of choice that is to be eaten in the 10% category?


Re-think Your Drink

Q: How many Coca-Colas will be consumed worldwide during the next hour: (a) 17-million; (b) 27-million; or (c) 37-million?
A: About 27-million. That's over 600-million per day.

I don’t know how accurate those numbers are but I do know one thing and that is that Americans drink a lot a lot a lot of Soda, Juices, and other high calorie sweetened beverages! I believe that this is one of the main reasons why 1 in 4 adults in our nation are obese (which is a BMI of >30). Click here for more info on Obesity stats.

So when I counsel clients, this is one of the weight-loss topics that often comes up. Most people simply drink too many of their calories — and this puts the weight on without hardly realizing it. So instead of strictly focusing on food for weight lose, be sure to consider what you drink. Here’s the skinny on your drinks:

-Soda: A 20 fl. oz. can of regular soda contains almost 6 Tablespoons of straight sugar and 240 calories. By simply cutting out 20 oz. soda a day, you will lose ~23 pounds in one year without doing anything else.

-Milk: Contains vitamins and other nutrients, including Calcium and Vitamin D that contribute to good health, but milk also contains calories. Choosing fat-free milk is a good way to reduce your calorie intake and still get the nutrients that milk contains. Fat-free milk has about half the calories in an 8 oz. glass compared to its counterpart whole milk. That could mean a difference of 7 pounds a year if you were to drink one 8 oz-glass of fat free milk in place of whole milk daily.

-Fruit juice: Is one drink many people overindulge in because they assume it to be healthy. Beware of terms like "fruit drink," "fruit cocktail" or "fruit punch," which may indicate it is not 100-percent juice and is loaded with artificial flavorings and extra sugar. Many juices contain as much or even more sugar than regular soda. Check the labels! Instead go for whole fruits. They contain the same nutrients, don’t have the added sugar, and have fiber that helps you stay fuller longer.

So next time you go to guzzle down, opt for water, diet, or low-calorie beverages instead of sugar-sweetened ones. You can make water more exciting by adding slices of lemon, lime, cucumber, or watermelon. Remember water is quick, easy, refreshing, and inexpensive.

I believe that the first step to losing weight is eliminating ALL sugar sweetened beverages from your diet.... you will be successful if you do this!

What are some of your favorite no-calorie beverages!