• Beans in Place of Eggs and Oil in Your Brownie Mix: Like brownies? Nix the eggs, oil, and other fixings and simply mix the brownie mix with a can of drained and rinsed, blended black beans and bake! Just blend the black beans in a food processor til super smooth for a creamier texture. Yes, this may sound quite odd, but I assure you that they’re doubly delish! The beans add not only moisture, but heart-friendly fiber and protein. Dare I say it … some would even say that these could make for a healthy snack! Regardless, bite for bite, you get more bang for your buck, nutritionally speaking with these lil’ guys and are slashing the fat! Bring on the bean brownies!
• Non-Fat Plain Greek Yogurt + Spicy Mustard in Place of Mayo: Fear not tuna lovers! You can have your tuna salad and bread too! Typically, tuna salad is loaded with mayo … ew. Skip the store-made stuff and make your own. Slash calories and mad fat by replacing the mayo with diyo! A mixture of nonfat Greek yogurt and Dijon mustard (you can nix the mustard, if you’re not a fan). Mix your tuna (or chicken) salad with your diyo, add your veggies (celery, carrots, peppers, mushrooms, etc) and voila—healthified tuna salad! MMMM….
• Applesauce in Place of Oil in Cakes: Cut back on the oil in cakes or baked goods by replacing half the needed amount with applesauce. Or, if you’re feeling really healthy, you can replace all the needed amount of oil with applesauce. I replace all the oil with applesauce. It does lend a somewhat “chewier” texture, but I like it. My suggestion is to replace 1/2 the amount of needed oil with applesauce first in a recipe and then see how it turns out, especially if you’re having company over. But, I use this trick all the time and it works out quite well!
• Low Sodium Chicken or Vegetable Broth in Place of Sauces, Oils, and Soy Sauce for Braising : Save calories, fat, and sodium and add flavor by cooking meat or veggies in low sodium chicken or vegetable stock. Simply add 1 teaspoon of oil to the pan, cut all pieces of meat and/or veggies evenly, add the protein or veggies to the oiled pan, and finally, add the stock and let cook. If cooking a protein and vegetables, cook the protein first, remove from the pan, and then cook the veggies. Once the vegetables are done or almost done, add the protein back and mix it all together! Using low sodium stock in place of a heavy-oiled pan or store-bought sauces, will save you loads on belly-bloating sodium and calories! Yes, the serving size may be less than 100 calories on sauces, but that’s for one serving … most are using way more than one serving.
• Canned Pumpkin in Place of Dried Fruit or Brown Sugar in Oatmeal: Nix the added sugar (and calories) of dried fruit or brown sugar, and add a few tablespoons of fiber-filled, nutrient-dense canned pumpkin! Add nutmeg, cinnamon, and a little ginger, and you’ve got yourself a delish breakfast that is pretty gosh-darn healthy.
• Whole-Grain Cereal or an Apple in Place of Croutons, Tortilla Strips, or Chinese Noodles in Salads: If you insist on a salad crunch, beware of the fried tortilla strips and Chinese noodles galore—they’re not waist friendly! Instead, opt for a 1/4-1/2 cup of a high-fiber cereal (>5 g fiber per serving) or crunchy apple pieces! You’ll save at least 100 calories. On a side note, if you’re trying to ditch those last few pounds, salads are often the pick of the litter. Yet, if they’re loaded with dressing, cheese, nuts, avocado, dried fruit, beans, chicken, and tortilla strips…then holy moly, we’re looking at a 1,000 calorie-plus salad!!! Ah!!! My recommendation: stick with lots of veggies, a lean protein, portioned dressing (1 tablespoon), and one “fun” thing.
• Baked Sweet Potato Wedges in Place of Fries: Skip the fries! A small, at almost any joint, is 270 calories—oi vei. Instead, when hankering for the tempting taters, simply chop up some sweet potatoes, lightly spray with olive oil, dash with sea salt, add cinnamon (optional…but, oh, so good!), and bake at 350 degrees for about 45 minutes or until tender. Calories, fat, and your waistline—saved—and taste not sacrificed!

Got any healthy tricks?

Just because Halloween is over, it’s no reason to ditch that pumpkin you bought for decoration! It made a great decoration, but let it give you a little more before you’re done with it. While those big pumpkins are great for spooky faces and roasted pumpkin seeds, it’s the smaller (impossible to carve) pumpkins you want to be eating… YES! I said eating. Since the idea of throwing away perfectly good food seems like a crime, why should we look the other way when it comes to pumpkin? Too difficult? Think again—it does take a little time but it is not hard at all!

First of all, if the pumpkin has been sitting outside, make sure it hasn’t been tampered with or chewed by animals—eww. If it has, permission to toss/compost. Otherwise, give the pumpkin a good rinse to remove any dirt particles. After that, cut the pumpkin in half. This takes a little muscle, but isn’t too difficult. Then cut off the stem.

Now you have an open-faced pumpkin with all the inside goodness staring you in the face. With a spoon, scrape out all the seeds and stringy pulp until the just the meaty inside of the pumpkin walls is left. Don’t toss those seeds!!

Pumpkin seeds are a delicious fall food with fabulous nutrients like magnesium, phosphorous, iron and copper. If you really don’t like seeds, ask around to see if your friends want them—I know I’d jump at any seeds that would get thrown my way. Rinse the seeds and remove all the pumpkin pulp. Toss with your seasoning of choice (a sprinkle of salt and pepper for me), spread on an oiled baking sheet and roast. The seeds should take about 10 minutes in a 350 degree oven, giving them a shake half way through. The seeds will be golden but not yet brown. Pumpkin seeds are perfect as a small snack, a salad topper or even a trail mix addition!

Now back to the pumpkin.

There are many ways to cook the pumpkin—microwave, on the stove, or in the oven. I like to toss it in the oven, open side facing downwards, in a pan with a little water to prevent the pumpkin from drying or burning. Bake at 350 degrees for 45 – 60 minutes. The pumpkin should be fork tender. Remove from the oven, let cool and then scoop out the pumpkin meat into a bowl. (Permission to toss or compost the pumpkin rind, granted). This will give you a few cups of fresh pumpkin. You can either puree it or just mash it. While it does take some time, it’s not difficult to do. In order to give credit when it is due, canned pumpkin is definitely a great alternative to fresh cooked pumpkin. But in an effort to be less wasteful, make use of that pumpkin you already bought!

Some great ways to use pumpkin puree are in soups, stews, oatmeal, pancakes, dips and more. Not ready to eat the pumpkin yet? Put the homemade pumpkin puree in the freezer to use in your Thanksgiving recipes—which is just around the corner.

Seize the opportunity to waste less and get more from your pumpkins! For some great ideas on how to use fresh pumpkin, check out October’s Recipe ReDux collection

Alexandra Oppenheimer, RD, CDN is a New York-based Registered Dietitian and NYU Masters candidate. While she promotes optimal nutrition, she encourages cooking and eating enjoyable foods—which do not have to be opposing concepts. She is always happy to share helpful and healthful information whenever possible. To learn more about Alex, visit her site Ambitious & Nutritious.

Without further ado, my review of Somersaults.

Somersaults are a snack food made primarily from sunflower seeds, wheat flour, and whole wheat flour. One serving or 14 pieces provides 150 calories, 8 grams of fat, 1 gram  of saturated fat, 0 grams of trans fat (a good thing), 14 grams of carb, 3 grams of fiber, and 6 grams of protein with a touch of iron and a dose of Vitamin E. Now, the first thing I look at in a snack is calories. I then check out fiber, protein, and fat. To be quite blunt, I like to eat more for less. I’m big on volumetrics, filling up on foods that provide volume without a lot of calories. In other words, choosing more fruits, veggies, non-cream-based soups, lean proteins, and nonfat dairy. This is exactly why I really watch the little things that add up, such as nuts, oils, and dried fruit. So, when I saw that 14 of these little nuggets were 150 calories, I was pretty skeptical, “I get only 14 for 150 calories? I don’t know about this.”

Yet, to my surprise, these crunchy lil’ sunflower wonders with toasted grains were sooo filling! Seriously. I was shocked! I first tried them after an intense bootcamp-style training session and before a 5 mile run and nutrition talk … yes, I know … not so hot planning on my part. Regardless, Somersaults took me from workout A and powered me all the way through workout B! Amazing. I now have them as a pre-workout snack. They sit well with me before a long run, or simply in-between meals as a little pick me up, as they’ve got a good ratio of carbs: protein: fiber: healthy fat and pack in a good dose of Vitamin E and antioxidants. Oh, how could I fail to mention???!!! They taste awesome! Even the flavors that I thought would be awful have proven to be a pleasure to my palate.

All in all, I started out quite the skeptic with these lil’ Somersaults, but now I have somersaulted over to the other side and truly dig them. My favorite flavor is Pacific Sea Salt, but I will say that if you’ve got a hankering for chocolate, Dutch Cocoa will do you right.

Want to Try ‘Em?

Simply leave a comment on this blog post!!! Share your favorite snacking food! Two folks will randomly be chosen to receive all four flavors—Pacific Sea Salt, Dutch Cocoa, Salty Pepper, and Sante Fe Salsa! Seriously, they’re pretty yummy … you want ‘em.

Disclaimer: Somersaults did not pay me or provide any incentive for a review. However, they did send these delicious nuggets my way!

Now, this power that “the number” has can drive you crazy—not in a good way. You know it does if you want to hurl your scale across the room after you get on it. Yes, that’s a sure-fire sign a scale break is in order. Another biggie is your reaction after weighing-in.  If you find yourself stepping on the scale every day and that “the number” determines your mood, then the scale needs to take a back seat for now. As I’ll sternly tell my clients, if the “scale scare” starts to occur,  don’t focus on the scale, focus on your behaviors and actions. Because it is what you do that determines that number. Seriously. And, only get on the scale ONCE a week. Do it in the morning, first thing after you wake up and after you go to the bathroom. And be sure to use the same scale every weigh-in and do it in the buff, folks.

Tips for the “Scale Scare”

If you feel as if the scale, or calorie counting for that matter, has become your enemy while you’re trying to ditch some pounds, keep the following  tips in mind. And if or when you decide to befriend your scale again, only weigh-in once a week. It’ll simply serve as a barometer. At least that’s my advice. However, everyone’s relationship with their weight and the scale is different. You do what works for you and keeps you feeling good. Because eating healthfully and being active is all about feeling good and at peace with your body. With that said, check out my top tips for living healthfully and happily without your stinkin’ scale or mad calorie counting.

1. What color is your plate? Yes, colors do matter! Each color of the rainbow dishes up different antioxidants, phytochemicals, minerals, and vitamins. In other words, the more colors you have, the more health benefits you’re reaping. If your dinner is chicken, cauliflower and mashed potatoes, you need to mix things up! Swap the cauliflower for cancer-fighting broccoli and switch out the mashed potatoes for roasted sweet potatoes, which provide a healthy dose of Vitamins A and E and potassium without the added fat and calories from the mashed potatoes. Basically, at each meal try to maximize the colors of the rainbow. Not only will you get in extra vitamins, minerals, and antioxidants, but you’ll notice that whole foods with lots of color just so happen to be fruits and vegetables! These fiber-filled wonders will help fill you up, without filling you out. Be on the color look out!
2. What does your journal say? Keep a food journal for at least a week to keep track of what you’re putting into your body. This will enable you to see your eating patters, ratio of macronutrients (protein, fat, and carbs), and connect your mood with the food. Writing down the foods, times, and amounts you eat, enables you to see if anything in your eating patterns is awry. For example, do you not eat breakfast? Do you go more than 5 hours without eating,causing you to overeat at your next meal? Do you dine out a lot? The journal will let you see what eating pattern/s need to be changed. Another biggies is the ratio of proteins, fat, and carbs you’re eating. Each meal and snack should contain a source of lean protein (turkey, chicken, tofu, pork, fish, seafood, low or non-fat dairy) to keep metabolism and lean muscle mass up and you feeling full. Each meal or snack should also have a carb—think fruits, veggies, and/or whole grains. You must food combine here. Don’t just have an apple for a snack, throw in a light Babybel cheese. If just having salad and chicken for dinner and still ravenous, throw in a serving of starch, such as 1/2 cup of brown rice or an ear of corn. Lastly, write down your mood when you eat. If you notice that you’re eating when stressed or lonely, recognize the connection, make a list of other things to do when you feel this way, go to the list when the emotion occurs next, and do one of the “distractions” on your list, such as reading or calling a friend. The more you say, “No,” the more you break the reward system in your brain associated with that emotion and food, breaking the pattern for good.
3. Do you follow the hunger scale? This one is always so much easier said than done. For the simple reason that people eat for so many reasons beyond hunger, but when trying to lose or maintain weight that becomes an issue. With that said, make a conscience effort to rate your hunger before  a meal or snack. If 10 is stuffed and 0 is ravenous, on a scale of 1-10, you want to stay around a 3-6. Three being that you feel hunger and 6 being satisfied. You never want to let yourself get too hungry or stuffed because if you go to one extreme, you’ll soon be at the other and the cycle will only continue.

Choose a Goal

While keeping the above tips in mind, it’s now up to you to choose a goal. One that is achievable, realistic, and tangible. For example, if you always dine out for lunch, perhaps deciding to bring your lunch four days per week is your goal. If you only eat one serving of veggies per day, up it to three or four each day (1 serving of veggies = 1/2 cup cooked or 1 cup raw leafy greens).

My point is to just choose a goal! Work on it til it’s achieved and then choose another one. Keep in mind if  you’re trying to lose weight or live healthier, it’s a process that takes time and dedication, but you will get there! Studies show that achieving small  healthy goals  on a daily basis is what keeps people on the longer path of achieving their ultimate weight loss goal. It keeps motivation and the positive factor up! Lastly, please realize that a healthy range of sustainable weight loss is 0.5-2 pounds per week.

So—go on! If you’re having a “scale scare,” take your scale break and focus more on goals! Then, once complete, choose another goal! And the process just keeps on going! Remember, healthy living is about appreciating your body and all it can do for you, fueling yourself  with real whole foods, and feeling energized, vibrant, and well.

How do you feel about the scale?

The hearty Romano bean originated in Italy and very well gives pasta a run for its money. Yes, they’re that good! Plus, they’re kind to your waistline. Now, Romano beans may be a little hard to find, but they’re well worth the hunt. Specialty grocers, organic markets, and farmers markets are most likely to have them.

It’s time to enlighten your tastebuds, get out of your “vegetable rut”, and try something new. And that something new, should be this delish recipe! If you dig green beans and garlic, you’ll be crushing on the Romano as much as I am!

Garlicky Romano Beans with Crushed Pecans

Total Prep Time: approximately 10 minutes

Servings: approximately 6

Ingredients:

· 4 cups Romano beans

· 1 tablespoon extra virgin olive oil

· 1 tablespoon crushed pecans or walnuts

· 3 small cloves of minced garlic

· ¼ teaspoon dried rosemary

· 1 tablespoon of grated or shredded parmesean cheese

· Salt to taste

Directions:

· Add Romano beans to boiling water

· Boil beans for approximately 5-8 minutes or until tender

· When beans are boiling, in a small bowl, mix extra virgin olive oil, pecans or walnuts, garlic, rosemary, and parmesan cheese together (dressing mixture)

· Once beans are done cooking and tender, remove from stove, drain water, place back in pan or in a medium bowl, add the dressing mixture and salt to taste

Nutrition Content:

Per serving (1/2 cup): 50 calories, 3 g fat, 0 g saturated fat, 6 g carbohydrate, 2 g fiber, 2 g protein, 164 mg sodium

If you’re eating the majority, or my goodness, even 50% of your meals out, there’s no question—you’re going to have a pretty difficult time in achieving your weight goal, given restaurants’ love of sugar, oil, sodium, and the number one can’t-go-wrong ingredient—butter. Now, I’m not saying you can never leave your stove or kitchen table again (I mean seriously, who wants to live like that?). But, I am saying—if you mostly eat out, it may be time to reconsider. Most importantly, after you make the jump to more good ol’ home cooking, make sure you have the five below gadgets in your kitchen. They make a world of difference.

Top 5 Cooking Tools for Weight Loss

1. A Set of Measuring Cups

These little suckers can change your life or rather, your pant size. Seriously. I can’t tell you the countless number of clients who come to me saying they have a cup of cereal for breakfast or better yet, about 1 1/2 cups of pasta at dinner. I always ask, “Do you measure that?” 97% of the time, the answer is, “No.” I nod and say, “Do me a favor. Pour your regular bowl of cereal or plate your pasta and then measure it out and let me know the measurement.”

Typically, the amount reported back is 2-3 times more than what they thought. Being that a cup of cereal, pasta, or rice is roughly 200 calories, it adds up quickly! This goes the same for dried fruit, nuts, oils, avocado, cheese, and seeds—yes, generally, these items are healthy. However, they are not calorie free! Seven nuts are roughly 50 calories; an entire avocado is about 300 calories; 1/4 cup dried fruit is 200 calories; an ounce of cheese is 100 calories. Not to be titled a “Debbie Downer” or anything, but the fact of the matter is that losing weight is hard and if you don’t pay attention to all the little things—you aren’t going to have much success. Ladies, pull out the measuring devices!

2. A Food Scale

For the same reasons as those mentioned above, a food scale is a good idea. Because let’s face it, can you really always tell how much 1 ounce of cheese is or 4 ounces of salmon …  just by looking?

3. A Cooking Spray or Misto

Cooking sprays or a Misto, a reusable stainless steel oil sprayer, can save you hundreds of calories. A nonstick cooking pan coupled with a cooking spray will prevent the heavy-handed oil pour, taking those 50-calories per cup veggies and making them 400-plus calorie infused greens. Remember, one tablespoon of olive oil or oil is about 120 calories and if not staunchly measuring or spraying, gosh by golly gee, they add up and start to show on your waistline. No thank you!

4.  A Spice Rack & Zester

When it comes to adding flavor, it’s time to move beyond heavy sauces and chunks of salt! You’ll limit fat, calories, and bloat-inducing sodium, while racking-in some antioxidant-filled and health-friendly herbs, spices, and zests! I mean how can you go wrong?

Not sure what to do with your herbs and spices? Check out this handy dandy chart. Have no idea what to do with a zester? Start small by adding lemon zest to fish or chicken; orange zest to whole-grain dishes or meat; and ginger or garlic zest to stir fries, poultry, meat or vegetable dishes.

5. A Roast & Broil Pan

Tired of steaming your veggies or sauteing them? Want a healthy way to cook up your proteins? This little item, a roast and broil pan, may be your savior. Cut up your veggies, spray with a touch of olive oil and dash with your herbs/spices of choice, and bake away for low-calorie deliciousness. Or, slice and dice your turkey, chicken, pork tenderloin, flank steak,  or tofu and bake or broil away without added oils or fats! And if you get really creative (or lazy… I happen to think of it as creative!), you may be able to divide the pan in two via foil and cook both at the same time! Voila!

What’s your must-have cooking tool?

My Top Five Packaged Favorites

1. Lydia’s Kale Krunchies Herbs de Provence

You can surely bake your own, but if you’re in a bind and need a healthy snack—these are delish. They’re a tad expensive for “chips” and may be difficult to find, but the blend of spices are over the top. Plus, they’re healthy at only 50 calories per serving! Personally, I think they’re worth it! Regardless, these Kale Krunchies  make for a great snack solo, or as my foodie demo-leading buddy, the highly-esteemed Chef Scott Howard would say, they’re phenomenal as a replacement for croutons in a salad or added to any veggie dish to add some flavor. Scott, I like the way you think! At the moment, I just can’t get enough of these lil Krunchies!

2. Alvarado Street Bakery Essential Flaxseed Bread

This bread is my absolute favorite! It’s been my favorite for the past three years actually. It’s hearty and grainy texture would never have you guessing that TWO slices are only 100 calories. Plus, it packs in 6 grams of protein and 5 grams of serving per serving (2 slices). I just adore this bread. It’s fabulous toasted with peanut butter or dressed up with turkey, lettuce, mustard, tomato, lettuce, and a light laughing cow cheese wedge. Note: if you’re making a sandwich in the AM for lunch, toast the bread to keep it from getting soggy! And throw an apple in your bag. The soluble fiber from the apple will help you stay fuller longer when with the sandwich! My favorite lunch!

3. Lake Champlain Organic Milk Sea Salt & Almond Squares

These little squares are pre-portioned, so you keep your small treat, in fact, a small treat. The combined flavors simply dance on your tongue. The sea salt and almond combo dish up a savory crunch and the silken milk chocolate dazzles any of your frazzles! Seriously, at 63 calories per piece, these squares of joy abominate your chocolate craving while keeping up your whittle-me-middle ways. A girls gotta love her chocolate!!!  I discovered these at my neighborhood grocer, thank you Real Foods!

4. Kashi Heart to Heart

These little bundles of toasted hearty oats are fiberful and scrumptious! Toss a half a cup in nonfat Greek yogurt with strawberries for a lavish breakfast on the run or sprinkle your oatmeal with the cinnamon version (I adore both) for a cinnamony kick with a little crunch!

5. Jovial Whole Grain Einkorn Pasta

This pasta is mighty! You don’t need a lot to fill you up! One cup serves up 200 calories, 4 grams of fiber, and 9 grams of protein! From pasta!!! Why? Because the pasta is made from an ancient form of wheat called Einkorn, which is higher in protein, fiber, and other B vitamins than most other whole-grain pastas. I typically cook up a box of this, throw in a few chopped up turkey meatballs or meatless meatballs from Trader Joes, lots of marinara sauce and mushrooms, zucchini, carrots, peppers, broccoli, and snap peas—and I’ve got lunch/dinner ready to go for a good week! Healthy, easy, fast, delicious!

The one that almost made the list! Unsweetened Vanilla Almond Milk by Blue Diamond

At 40 calories per serving with a good punch of calcium, Vitamin D and E this stuff serves up a mean one-two punch for flavor and nutrition while being low-cal. Compared to cow’s milk and soymilk, the protein per serving on this baby is pretty low (only 1 gram per cup), so I love to use it as a coffee creamer, giving lots of flavor without the added fat, sugar, or calories of traditional coffee creamers. I opt for protein-packed and filling nonfat Greek yogurt, organic nonfat milk, or soymilk as alternatives when having cereal, parfaits, etc. The higher protein levels in the Greek yogurt, milk, and soymilk helps keep you feeling full longer, and alternatively, you eating less later—cha-ching!!!

What food would have made it on your top packaged healthy food list???

According to the Center for Mindful Eating, mindful eating means:

• Choosing to eat food that is both pleasing to you and nourishing to your body by using all your senses to explore, savor and taste.
• Allowing yourself to become aware of the positive and nurturing opportunities that are available through food preparation and consumption by respecting your own inner wisdom.
• Acknowledging responses to food (likes, neutral or dislikes) without judgment.
• Learning to be aware of physical hunger and satiety cues to guide your decision to begin eating and to stop eating.

What Does this Mean?

If you noticed, all of the above have to do with listening to your body, recognizing your hunger and fullness cues, and then honoring them. If you are truly hungry, eat! If you are satisfied, then you are done. In learning to truly be “in-tune” with your body, you can master your metabolism.

Yet, it’s still important to stick with the basics—eating every four hours (about 3 mini-meals per day and 2 snacks); combining a lean protein (turkey, chicken, fish, tofu, egg whites/eggs, pork tenderloin, flank steak, lentils/beans, nonfat Greek yogurt and cottage cheese, etc.) with high-fiber foods (fruit, whole-grain, veggies); eating a snack or meal within an hour after working out; and eating clean—the less processed and packaged the better! And when it comes to cooking foods, think grilled, steamed, roasted, baked, or broiled.

Then, once you have the basics down and your body becomes accustomed to this new rhythm of eating, really focus on mindful eating. Adapt to your new hunger cues. If you are becoming hungrier every few hours—good! Your metabolism is likely speeding up and getting on target! Just continue to watch your portions and keep food combining, think a protein and high-fiber carb meal, such as a small sweet potato with 4-5 ounces of chicken and 1-2 cups of broccoli. You getting hungry every few hours is actually good and when you fuel yourself healthfully with the right amounts, you will see change.

I will say that for those trying to lose the last few pounds, you will have to be extra diligent about keeping your serving sizes in check because those extra calories will matter. But, with your knowledge of portion sizes and the focus on mindful eating, you can be successful. In fact, you may even find that with careful attention to your fullness cues, you’ll eat less, helping you get closer to your goals.

Mindful Eating Tips to Put to Use!

• If something is just there, ask yourself if you’re truly hungry before eating it.
• · On the hunger scale (where 1=starving and 10=stuffed) don’t let yourself get to a 1, you’ll soon end up at a 10.
• Take one day this week and spend 25 minutes eating a meal to see what it’s really like to eat slowly. Then, see how much you ate—is this more or less than usual? Why?
• To instantly eat slower and less: take smaller bites; put your fork down between bites; talk with your family or significant other during the meal; use chopsticks to eat; use smaller bowls and plates.
• Pay attention to the texture, smell, and taste of your food.
• If you get a craving after a meal or snack, ask yourself, “Do I really want this? Am I really hungry?” If the answer is, “Yes,” then go ahead and enjoy your treat. If you try to deprive yourself, you’re more likely to binge later. Just note that cravings typically die in 15 minutes, so you may try checking email, going for a walk, or calling a friend to combat the craving.
• Look at our plate—do you see a lean protein, a veggie and/or a fruit? If you have no protein or produce—then go get some! These are the key to weight lose! Protein offers up filling, satiating nutrients and produce packs a lean-mean punch with fiber and volume without a lot of calories! No one ever gained weight eating too many fruits or veggies—in fact, less than 5% of our country gets their needed amount of fruits and vegetables per day.

What are your mindful tricks?

So, if you’re having trouble whittling your middle, let’s start troubleshooting. You game? Let’s go!

The Troubleshooting for Weight Loss 101s

• Are you eating breakfast within an hour of getting up?
• And does that breakfast have a source of lean protein, whole grain, and fruit?
  • For example, 1 whole-wheat English muffin with 1 egg, low-fat cheese, and salsa with an orange OR 1 cup of nonfat Greek yogurt with ¼ cup All Bran Bran Buds and ¾ cup berries
  • Note: if you’re hitting the gym, in the AM and not eating, at least have a piece of fruit.
• Are you snacking in between meals, if they’re further than 4 hours apart? And if so, are the snacks less than 200 calories? For example, a string cheese and an apple.
• Do your lunches offer up a source of lean protein—at least 4 ounces for women and about 6 ounces for men (3 ounces=the size of a deck of cards). And are you having a fruit and/or veggie with it?
• Are you measuring your food? If you’re eating about 2 cups of whole-wheat pasta, that’s 400 calories alone in pasta! Throw in 1 tablespoon of oil; 5 ounces of chicken and an ounce of cheese and you’ve got an 800-calorie meal! So, yes, it’s all healthy, but just because it’s healthy doesn’t mean it’s calorie free. Bummer, right?
• Are you tracking? If nothing is happening and you’re not tracking, please measure and write what you’re eating and then put it in an online tool, such as Eating Free (my favorite), LoseIt, or MyDailyPlate. And you want to not only make sure that your calories are in check, but that your percentages of where your calories are coming from are in check too. Here’s what they should be: 30% protein, 25% fat, 45% carb.
• Is dinner your biggest meal of the day? If yes, think again my friend! We need to change that. Backloading your calories isn’t going to get you anywhere. There is no time to stop eating, but if dinner is your biggest meal, the scale ain’t gonna budge. Oh bugger! Spread it out!
• Are you eating just because you have leftover calories? You need to listen to your body too! You shouldn’t eat an extra 200-300 calories just because they’re there. If you’re not hungry, you don’t need them. Honor your hunger and fullness.
• Are you skipping to cut calories? Don’t skip meals or snacks! You want to stick to the eating every 4-hour rule. Skipping meals will not make you lose weight, instead your body will hold on to what it’s got, as in prehistoric hunter-gatherer times, and your fat-burning will not be as efficient as if you ate every 4 hours. Think small frequent meals with a protein (turkey, chicken, fish, tofu, Greek yogurt, cottage cheese) and a high-fiber carb (fruit, veggie, whole grain). Think about it—all those friends of yours who go on a “cleanse,” don’t they just gain it all back and maybe then some? YES, they do and that “then some” will be more fat, slowing metabolism more! PS never cleanse, you have a liver and kidneys for a reason, but if you feel like splurging a lot of money, the diet industry will thank you.
• Do you drink enough water? Your pee should be straw colored. If not, go drink 2 glasses of water and come back to read this! You’re dehydrated and could be thinking your hungry and your just thirsty!
• Are you always hungry after a meal and eat more to satisfy? If you are always hungry after a meal, wait 15 minutes (for your brain to check-in with your stomach) and chew gum and drink water.
• Are you getting 7 hours of sleep? You need this to even out hunger hormones and stress levels! They just did a study showing those who sleep less than 7 or so hours, eat an average of 300 more calories per day. Get your ZZZZsss!
• Is Joe the bartender your best friend? If so, you may need to break up. Alcohol is metabolized like fat and is full of unneeded calories. There I said it. Now, it’s up to you to choose your choice of action, but at least now it’s an informed action. FYI A shot=70 calories; 5 ounces of wine=120; a margarita= 300 plus; martinis= about 200 or so.
• Are you always eating out? If so, unless your super strict, you could sabotaging yourself. You need to think like you’re at home. Eating out is not an excuse to overeat. If it’s every once in awhile fine, but more than once a week and the scale will creep! So plan and look up calories before going out. And keep in mind that the first 2 things on your plate, determine about 60% of what you’ll eat, so think lean protein and veggies OR do an appetizer and salad.

Lastly, go work with a RD, like yours truly, to get you to your goals easily and safely!!! Yes, we really can work magic!!!

But, what I am a big fan of is healthy eating—how boring right? Nothing cool, nothing new, just plain old nutrition 101s. Yet, how far we’ve come from that intrigues me—diet products lining supermarket shelves; fruits and veggies being pushed to the side in favor of corn, sugar, and fat-laden products; and thousands of books pushing the next big weight loss trend. I mean seriously, when did food become this complicated?

Part of my job is to decomplicate all the food myths and add in a little scientific perspective. For example, if you eat fruit past 8 pm, you will be able to digest it—it will NOT rot in your stomach. And carbs don’t make you fat—you just need the right amounts and the right kinds.

Yet, one of the biggest myths I debunk is the sugar-fix. That 3-4 pm sugar craving that just needs to be hit. What is that??? Well, typically, it can be avoided with smart food and timing throughout your day.

5 Bits to Nix the Sugar Fix!

1) Eat a high-fiber and protein-filled breakfast (within an hour of waking), such as nonfat Greek yogurt with Kashi Heart to Heart and berries—stabilizing stress hormones and jumpstarting your metabolism.

2) Eat every 3-4 hours to keep hunger hormones in check.

3) Combine a protein food with a high-fiber carb—think chicken and a sweet potato or quinoa and black beans to truly satisfy your appetite, nix cravings, and fuel lean muscle—your metabolic friend.

4) Allow yourself healthy carbs! Ladies bring ‘em on! They’ll actually help you feel full and when paired with lean protein—you have yourself a winning duo. An easy fiberfied meal with lean protein would be 3-4 turkey meatballs + ¾ cup brown rice + 1-2 cups of peppers, onions, carrots, broccoli topped off with some marinara sauce and a little parm—yum!

5) Revel in a sweet treat. Come on now! We need to enjoy the sweet things in life. And nothing is off limits! Simply put, deprivation or “off limit” foods usually don’t work because people always want what they can’t have. So, my words of wisdom are to honor your cravings and enjoy the food by portioning it out, putting it on a plate, and sitting down to eat it. Make it an experience—seriously! My rule of thumb is 90% healthy eats and the rest can be a sweet treat! You can’t go wrong here.

A Chocolaty Giveaway!!!

Now, for a little fun. Love Raisinets? Well, so do I! Being that this is a health blog, you might be wondering why I’ve decided to give away chocolate. The answer can easily be answered in point number five, but just to reiterate … I’m all for a little guilt-free chocolate!

Want some chocolate???? Simply leave a comment below dishing on ONE thing you LOVE about you!!! Guilt free living folks

5 winners (chosen randomly) will get 2 boxes of dark chocolate covered raisins and 2 boxes of milk chocolate covered raisins each. The winners will be notified by Wednesday, March 30th.