Turn healthy snacks into convenience foods

Today, many “convenience foods” are quick, easy and UNHEALTHY. However, convenience foods really do not need to be this way; they can be quick, easy AND healthy! Some of the easiest (and most cost efficient) foods are fruits and veggies. Many already come ready to eat and are in nature’s perfect package (like a banana)!

To create your own convenience foods, spend a couple of minutes after grocery shopping and separate some fruits (grapes, berries) and veggies (broccoli florets, baby carrots) into plastic baggies so that they are easy to take with you on-the-go.

Kids will be picky so let them pick!

At times kids can be picky eaters (some a lot more than others), so let THEM pick what they eat! No, not everything that will be served for dinner, but let them have some input in foods to try. A great way to do this is by engaging them at the grocery store. They can help by choosing which piece(s) of fresh produce you purchase look the best (example- find the reddest apple).  They can even pick out a new piece of produce to try each visit. They may get adventurous and want to try something you’ve never even tried (good thing for the internet; just type in the food and many ways to eat it will come up). You will get more help and less resistance at the dinner table since they will take ownership in what THEY picked out…a win win for everyone!

Get your daily dose!

I do not eat perfect and never will (to be honest there is no such thing as perfect eating). That being said I always make sure to eat plenty of servings of fruits and vegetables every day. Not because they are inexpensive, taste delicious and are good for me…because it is EASY! I often hear how difficult it is to eat the recommended amount of fruits and veggies per day (5-9 servings), but I don’t agree! Here are a few example ways to easily get your daily dose:

Day 1:

Breakfast- A large sliced banana on toast with peanut butter (2)

Snack- A handful of cherries and a small palmful of almonds (1)

Lunch- Strir –fry with peppers, onions and sausage-my favorite is tofurky (2)

Snack- A sweet potato (2)

Dinner- Pasta with mashed broccoli (2)

TOTAL servings: 9

Day 2:

Breakfast- Omelet with spinach and chopped tomato (1)

Snack- Broccoli florets and baby carrots dipped in hummus (2)

Lunch- Large salad with a tomato, lettuce, peppers and chopped onion topped with chickpeas (3)

Snack- A bowl of fruit salad with pineapple and mango topped with tofu or yogurt (2)

Dinner- A tuna sandwich mixed with chopped onion and celery (1)

TOTAL servings: 9

Day 3:

Breakfast- Oatmeal with raspberries (1)

Snack- A smoothie with soymilk, a banana, strawberries and some spinach (3)

Lunch- A veggie sandwich with mayo, lettuce, tomato and cucumber and vegetable soup (2)

Snack- An apple (1)

Dinner- Pizza topped with tomato sauce, eggplant and sweet basil (2)

TOTAL servings: 9

These sample menus leave room for additional food with NINE servings of fruits and vegetables each day. Not there yet? Shoot for a smaller goal like 4 or 5 and work your way up.

Re-think your sports drink

Next time you go to grab a sports drink after your workout, think twice! The most important thing after a workout is hydration, which is best from WATER. If weight-loss is a goal from your workouts, you will have to run more than a mile each workout to burn the extra calories if you plan to drink a sports drink afterwards. If you are doing a very challenging workout carbohydrates and electrolytes such as potassium and sodium may also be needed to be replaced. However this can be done through a snack or a meal if you are eating after working out.

(almost 9 teaspoons of sugar in a 20 oz. bottle of Gatorade)

10 ways to add vegetables to foods you already make

It is best to get your kids (and spouses ;) used to the taste and texture of vegetables. However, it will also help lower the caloric content and raise the nutrition content of meals when they are “snuck” into other dishes. Here are some easy ways to add veggies to foods you may already make:

1. Minced broccoli or cauliflower to scrambled eggs.
2. Grated zucchini and carrots to muffins.
3.  Canned pumpkin or butternut squash to pancakes or waffles.
4. Handful of fresh spinach or green blends in any fruit smoothie.
5. Any extra veggies to boring pasta and casserole dishes.
6. Spinach and tomato to grilled cheese sandwiches.
7. Carrot or pepper puree to ground beef before cooking it in hamburgers or meatloaf.
8. Top pizza with a variety of veggies or a layer spinach before adding the sauce and cheese if preferred.
9. Vegetable puree to any soup. (It will give it a great texture of a thicker soup).
10. Carrot or pumpkin puree to chocolate chip cookies.

3 to 1 Ratio

Lately I have been suggesting a "3:1 ratio" to my clients to encourage them to eat more veggies! All this means is for every pound of pasta, mix it with 3 pounds of vegetables. 

Whole grain pasta is very healthy and provides fiber, protein and many vitamins/ minerals. That being said, the calories in pasta can add up fast, usually around 210 per cup. Also, since pasta is usually somewhat dry and limited in flavor alone, butter, cheese and sauce are added which can double the amount of calories.  

Adding veggies to your meal will not only help you reach your daily amount and decrease the amount of calories per serving, but it provides more flavor! Add your favorite spices and BAM, you have dinner for the week!

Pasta, broccoli steamed down, natural peanut butter, curry powder, garlic powder and crushed red pepper.

• Mix and match different veggies and spices.
• Experiment with different consistencies (keep veggies whole or steam them down with extra water to create a "sauce").
• Separate in containers and put in freezer for tasty and healthy microwave meals.

Quick Snack Ideas

Small meals throughout the day are a great way to “boost your metabolism.” However sometimes it is difficult to differentiate between a small meal and a regular sized meal and this can lead to overeating. If regular meals mixed with snacks throughout the day makes more sense to you, below are some examples. Remember snack does not equal junk food! If you wouldn’t eat it for breakfast or feed it to your kids for dinner, then don’t eat it for a snack!

Many of these snacks can be prepared beforehand and stored in your fridge, freezer or pantry for easy snacking!

Savory-

• Vegetable crudites
• Baked potato with salsa, marina sauce, sautéed onions, broth or fat free sour cream
• 2 Salt free/ low sodium rice cake topped with avocado and salsa
• 100% whole grain pita dipped in hummus
• Toasted “Food for Life Bread “(in freezer section) with some natural peanut butter
• 7 “Hint of Salt Triscuits” topped with tomato slices and heated in microwave
• Quesadillas with low-fat cheese and salsa on an “Ezekiel Tortilla”
• 100% whole grain English muffins with pizza sauce and sautéed onions
• Small palmful of no-added-salt nuts
• Plain popcorn topped with nutritional yeast or some “Mrs. Dash”
• Fresh vegetable slices dipped in low fat/ fat free cottage cheese, plain yogurt or hummus
• Celery with fat free/ low fat cream cheese
•  Baby carrots dipped in 2 tbsp pb
•  Low-fat string cheese with an apple or pear
• Omelet with 1 tsp oil, 2 eggs and diced vegetables
• 2 boiled eggs
• Salad (forget the dressing and croutons and top with salsa, vinegar and/or moist veggies)
• Veggie/ turkey  burger topped with tomato sliced and mustard
•  Last night’s leftovers!!!

·      

Sweet-

• A piece or pieces of fruit
• Granola/ energy bars (Look for one with few ingredients)
• A “Larabar”
• Trail mix with 1 box of raisins and small palmful of no-added-salt nuts
• Boiled apples with cinnamon and vanilla
• 2 rice cakes topped with mango and strawberry slices
•  Plain yogurt topped with berries
• Smoothie- frozen fruit blended with skim or soy milk
• Soycream- tofu blended with frozen fruit
• Oatmeal supreme- plain oatmeal topped with cinnamon, fruit and 4-5 chopped pecans
• Pb cup oatmeal-  plain oatmeal with 1 tbsp pb, 1 tsp coco powder and ½ cup soymilk
• Autumn oatmeal- plain oatmeal mixed with canned pumpkin and pumpkin pie spice
• 1 banana with 1 tbsp pb
• PBJ Rollup- natural peanut butter and grapes sliced in half on half of an “Ezekiel Tortilla”
• Baked sweet potato with cinnamon

My favorite bread!

In my opinion, Food for Life makes one of the best breads around; this is the brand that makes the popular Ezekiel Bread. It is not the "sprouted grains" the company boasts that I am most interested in. Instead it is the limited amount of ingredients and low amount of sodium (about half than most breads) in their great tasting products. These breads do have a "grainier" taste and texture than most breads with additives and dough conditioners. If you are new to this bread, I suggest start by toasting it first. The bread is located in the freezer section of your grocery store and usually only about $3.50 per loaf. Since the bread is more hardy than most commerical breads with a lot of air, you eat less of it!

I hope you enjoy it as much as I do, let me know!

Grocery Shopping Tips

Here are a couple tips for grocery shopping, feel free to print this out and take it with you next time you head to the store.

Beforehand:

Do: Plan meals/ snacks and make a list of items you need to prepare these.

Don’t: Go on an empty stomach, this will cause you to buy more and make it more challenging to make smart choices.

Produce-

Do: Begin your shopping trip here and experiment with new colors and flavors.

Don’t: Limit your selection to only fruits and vegetables you are use to.

Healthfood Section-

Do: Get some good alternates which are more natural and many times limited in added sodium.

Don’t: Buy additional “junk” food here because it is “healthy” junk food.

Meat, Dairy, Eggs-

Do: Choose lower fat options and if possible buy organic.

Don’t: Pay extra for gimmicks such as “hormone-free eggs” or “natural milk.”

Juice, Crackers, Cookies

Do: Choose 100% juice and 100% whole grain crackers such as Triscuits.

Don’t: Buy crackers/ cookies with more than 1/3 of the fat saturated fat and avoid trans fat.

Canned and Starches-

Do: Choose canned fruit “in its own juice” and vegetables with “no salt added.” Choose brown rice and 100% whole grain pasta.

Don’t: Purchase canned meats/ meals high in sodium.

Dried Fruits and Baking-

Do: Pick dried fruit with no added sugar and whole grain flour.

Don’t: Buy artificial sweeteners.

Breakfast Items-

Do: Choose oats, whole grains and natural peanut butter.

Don’t: Purchase too many caffeinated beverages.

Drinks -

Do: Choose bottled water if you prefer this for convenience and seltzer water if you prefer some extra pizzazz!

Don’t: Buy soda.

Snacks-

Do: Choose baked chips, lower sodium popcorn/ nuts.

Don’t: Buy a large bag if it will be too tempting to eat too much at a sitting.

Frozen-

Do: Choose fruits and vegetables to add to dishes or eat plain.

Don’t: Buy high fat/ high sodium highly processed meals.

Deli-

Do: Choose salsa and hummus.

Don’t: Purchase high sodium meats and fried choices

Things to consider-

DO: Be patient with yourself and others, learning to grocery shop a healthier way can take some time.

Don’t: Expect perfection.

Give the Gift of Health!

Still debating on what to get your loved ones for Christmas? Give the gift of health this year; here are some examples:

• Massage Gift Certificate
• Gym Membership
• Yoga Studio Classes
• Group Fitness Classes 
• Exercise DVD
• Workout Clothes
• Personal Training Sessions
• Healthy Cookbook
• Health Food Store Gift Card
• Farmer's Market Membership
• Basket of Healthy Treats such as Fresh and Dried Fruit
• A Blender
• Subscription to Health Magazine such as Nutrition Action Healthletter

Crystal Light

OK so here's my rant...

When you dump a package of Crystal Light in water, you are drinking Crystal Light NOT water. Just like if you add coffee or tea to water...you are drinking coffee or tea not water right? Though drinking Crystal Light does count towards fluid intake and does not add many calories, it is not water. Crystal Light powder is full of artificial sweeteners and food coloring, however you can't find this on their website since ingredients aren't listed (hmm I wonder why?). So if you do choose to drink Crystal Light, do so in "moderation" and don't forget to drink some good ol' H2O too!

To Indulge or Not to Indulge on Thanksgiving...?

Recently a few people have asked me, "Thanksgiving is only 1 day of the year, is it ok to indulge on food this day while trying to lose weight?"

Yes Thanksgiving is only 1 day out of the year so why not go CrAzY right? Well first of all every year there is only 1 Christmas AND you will only have one birthday AND  your co-workers will only have 1 birthday (EACH month), etc, etc, etc... Seems there is always an excuse to overeat and "cheat" on eating healthy. Even though Thanksgiving is only 1 day, it can often lead to a spiral of overeating, beginning with holiday leftovers! My advice to you is INDULGE, but not OVERINDULGE. Enjoy the healthful foods the holiday has to offer and treat yourself to some of your favorite holiday "cheats." Really ENJOY your food instead of laying on the floor with stomach pains from overeating it! If you do find yourself eating more than planned on Thanksgiving, get your move on and try eating light on Friday.

Happy Thanksgiving from Workout for Wellness!

Don’t Stress Over Added Pounds This Holiday Season

Last week I was asked to write a short article for the hospital I am interning at. Here is a copy...

The holidays are a lot of fun and usually filled with a lot of food! Many people overindulge this time a year and then try to lose the weight when the New Year comes. How about getting ahead of the game this year and not gaining the extra weight to begin with? Here are 3 easy tips to keep in mind this holiday season to avoid putting on that added weight: 

Cook Carefully-

• Steam vegetables instead of cooking them in fat.

• Replace some of the oil in baked goods with mashed banana or pumpkin. This will save calories and add nice flavor/ texture.

• If you will be tempted by leftovers, avoid cooking too much extra food.

Munch Mindfully-

• Don’t skip breakfast to save calories; this will cause you to overeat at the holiday meal.

• Put your utensil down in-between bites, enjoy the conversation of company.

• Listen to your body and stop eating when you are full.

Move More-

• Begin an exercise routine or keep up with your current one, don’t wait until New Years!

• Having company over? Meet up together for a walk before.

• Take a walk with your family and friends after eating a holiday meal; this is a great way to help digest and to get everyone involved.

Top 5 Weight Loss Tips

Being in the exercise and nutrition fields, "what's the best way to lose weight?" is the MOST common question I'm ever asked. Weight loss is different for EVERY person and there is not ONE simple solution. However, here is a list of my top 5 weight loss tips:

1. Increase exercise- Both strength training and cardiovascular training are important when it comes to weight loss. Strength training will not only burn calories, but will build muscle and lead to a boost in metabolism! Cardiovascular training is a great way to really burn those calories! Already exercising? Increase the duration and/ or intensity of your exercise regime. Don't forget to try new exercises so your body doesn't become adapted and stop making improvements.

2. Plan meals- Plan your weekly menu before going grocery shopping so you will know exactly what to buy. Planning daily menus is a great way to keep from grazing and adding all those extra calories.

3. Eat real food- Limit the processed junk and go for the real foods with plenty of fruits and vegetables. Processed foods, and those from most restaurants, tend to have a lot of added calories. Many processed foods also have a lot of added artificial ingredients altering your sense of taste. When possible eat food from home.

4. Limit portion size- This is easier said than done, but there are a few things that may make this easier. Be mindful by eating slowly and putting the utensil or food down in between bites. Use smaller plates, bowls and utensils so you will be less likely to pack on the food. Also, pre-portion out foods instead of eating from the large package.

5. Be patient- And REALISTIC! Don't expect the weight to all come off in a week. If it does it is most likely water weight and will come back. The longer it takes you to lose the weight, the longer it will stay off. Aim for a goal of 1-2 lbs. or less a week and expect fluctuations. Most importantly, the goal is really to lose fat NOT muscle or bone (properly fuel and train your body right).

Cook for the Week

Along with the you, I am very busy. During the week, cooking is not often what I feel like doing (or have time for). However, I do want to save money and know the health benefits of eating from home. What works well for me, and for a lot of my clients, is to cook for the week. Plan some menus before going shopping and plan to make meals on the weekend. Healthy casseroles, pasta dishes, soups and stir-frys work great. You can then freeze 1/2 the dish for later in the week or portion it out into small containers for convenience. Experiment with different healthful recipes and have fun!

Tofurky Time

Thanksgiving is coming, time to start preparing. Having vegetarians over this Thanksgiving? Trying to cut back on meat yourself? Having a small gathering and don't want to buy a whole turkey? Try TOFURKY! This turkey-like course is very tasty with great texture and one serving has 34 grams of protein (more than a meals worth)!

Tofurky Recipe:
1. Preheat Oven to 350 °F
2. Mix Baste:
-3 tablespoons olive oil
-1 tablespoon soy sauce
-1/2 teaspoon ground sage
-1/2 teaspoon garlic powder
3. In aluminum foil surround thawed Tofurky with favorite veggies (I use green beans)
4. Add 1/2 of baste and wrap in the foil
5. Cook 1 hour 20 minutes
6. Add rest of baste and cook for another 15 minutes

Tofurky can be conveniently found at many grocery stores and at most health food stores. Enjoy!

Enjoy your Halloween Candy!

Yes, you read this title correctly, ENJOY your candy. We all know that Halloween candy is not the most nutritious thing to eat. However if you feel you deserve to indulge do so, but with candy you ENJOY. This means avoid eating candy you don't even like just to eat it because it is there. Go ahead and indulge in a treat of candy you love if you want, but STOP THERE! This may even mean donating extra candy or throwing it away (hate to be wasteful, but sometimes it is better to waste it in the trash than to add waste to your body). So ENJOY your favorite and move on!

Happy Halloween from Workout for Wellness!

Food Day

Happy Food Day Everyone! Today is the nation's first annual Food Day. This grassroots effort was spearheaded by one of my favorite organizations, Center for Science in the Public Interest. The main goals of Food Day are to:

1. Reduce diet-related disease by promoting safe, healthy foods.
2. Support sustainable farms & limit subsidies to big agribusiness.
3. Expand access to food and alleviate hunger.
4. Protect the environment & animals by reforming factory farms.
5. Promote health by curbing junk-food marketing to kids.
6. Support fair conditions for food and farm workers.

What will you do to recognize Food Day? Here are some simple ideas:

• Add one more fruit or veggie to today's menu. 
• Purchase an organic and/ or local food item.
• Donate a canned good to a food bank.
• Eat a vegetarian meal.
• Skip the chips! Offer children apple slices today instead.
• Sign this petition:

Eat Real America!

Get PUMPed for Breakfast

It's official, October is here, happy fall everyone! What better way to enjoy with some warm seasonal oatmeal. Oatmeal is a great source of soluble fiber which will help to reduce LDL cholesterol. Add in some pumpkin for another great source of fiber along with potassium, beta carotene and other antioxidants and voila you have one of the healthiest breakfasts on the block!

 

Ingredients:

• 1 cup prepared- Oats (groats, steel cut, rolled, or instant will all work- pick your favorite)
• 1/3 cup Canned Pumpkin 
• 3/4 tsp Vanilla Extract*
• 3/4 tsp Cinnamon*
•  Sprinkle of Nutmeg*
  

*Pumpkin pie spice may be used instead, this adds a different flavor with some cloves and ginger
 

Recipe: 

1. Prepare oats
2. Mix in pumpkin and spices
3. Enjoy!

To make creamier:

• Prepare with milk or add it in after

To make sweeter:

• Add some agave nectar, sugar or raisins

A Handful of Nuts...

Nuts make a great convenient snack and there are so many different types to choose from. They are loaded with healthy fats and are a good source of protein. When choosing nuts aim for "raw," if not get "dry-roasted." If you need added flavor get "lightly salted", but make sure to check ingredients and avoid "monosodium glutamate." The major downfall with nuts is that 1 serving is an ounce (which is a single handful) for about 190 calories. Therefore when eating nuts try to limit your portion size to 1-2 handfuls. This can be easier if you portion out your nuts right when you get them in 1/4 cup servings.

 

Here are the number of nuts it takes to equal about 190 calories:
Almonds- 24
Brazil nuts-7
Cashews- 19
Hazelnuts-22
Macadamia nuts-11
Peanuts-31
Pecans halves- 20
Pistachios- 54
Walnuts- 7

Life is nutty, enjoy!