Fast Food: The Quick Tips

Eating out doesn't have to be as hard as we make it...here are a couple of quick tips [I use] for cutting calories when enjoying our favorite fast food eats…

Pizza- opt for thin crust and load up on the veggies!

Hamburger joints- have the plain burger, skip the cheese and special sauce

Chinese food- stick with steamed items (steer clear of anything labeled "crispy," that's a MAJOR red flag), ask for sauces on the side. Sometimes the local take-out spots have a “healthier dishes” on their menu

Mexican- "Say no" to chips and salsa, sometimes a simple chicken taco is good. Using salsa for dressings on salads instead of regular dressings (they carry tons of fat). Salsa is naturally fat free and has tons of veggies in it!

Remember most restaurants have nutrition labeling online…be sure to check it out to avoid the dietary disasters! Eating out can be done…even when we are watching our weight!

Fiber: Not Only for Weight Control

Research has shown that fiber has been associated with improved glycemic control…meaning if you’re a diabetic, a high fiber diet may help control your blood glucose levels.

Now that's food for thought!

Post-Workout Fuel

Are you working out mid-morning or early evening and not ready to refuel immediately with one of your main meals? Drinking a glass of fat-free milk preferably flavored, provides essential vitamins and minerals to help repair and rebuild your muscles after a crucial sweat session. If you don't like milk try soy milk or another fat-free dairy product like yogurt. Dairy is high in naturally occurring muscle building protein, calcium, vitamin D and manganese, all great vitamins and minerals to replenish yourself post-workout!

I drink light chocolate soy milk!

The Juice of January

Oranges are in season this month!!
The juicy crop is full of scrumptious vitamins and minerals. Oranges are loaded with fiber, low in calories and of course, laden with Vitamin C; Vitamin C promotes resistance to infection, maintains proper lung function and is good for your eyes! A smart snacker tip on getting ample amount of Vitamin C from your vitamin packed produce: refrigerate or quick freeze to help retain the vitamin (I like to store my oranges in the refrigerator).

A 1 cup serving of a fresh orange = approx. 124 mg of Vitamin C!
The Dietary Reference Intake (DRI): 15-120 mg/day, depending on age and gender.
(Reference: USDA)

The Forgotten Breakfast

Old-fashioned oatmeal is one of the best ways to start your day. It’s low in calories (150 calories per serving), made with 100% whole grains, may help reduce cholesterol and most importantly it contains tons of filling fiber! The best thing about it is you can make it your own. My favorite variation (and I know this is my Mom and Dad’s too): a sprinkle of ground flax seed (it’s most easily absorbed by your body when it’s ground), a dash of zero-calorie sweetener (for my sweet tooth) and fresh/frozen blueberries!

For other ways to incorporate this super food in your diet...check out quakeroats.com for great recipes!

Chew On This

30 MILLION...
The number of pounds of pretzels, popcorn, nuts, potato and tortilla chips that will be eaten on Super Bowl Sunday, according to the Snack Food Association and the Calorie Control Council. Sadly, it has not yet been proven that sitting on the couch burns more calories than walking on the treadmill...was that too harsh?

Just make sure you sizzle some calories before kickoff!




Fact found in Real Simple Magazine.

Stick with it

Dear New Year Resolution-Maker's,

I commend you for, first of all, making a New Year resolution and second of all, starting the New Year strong, making sure that you stick with your new routine. I am sure that you, like 10 million other Americans are hoping for your New Year to be a "New You!" Well, so far I can tell your working hard; you have congested my gym, stolen my step spot in class and officially saturated my cardio equipment with your sweat [aka drippy calories].

So, if you’re going to go as far as stealing my bike in spin class…let’s at least try and stick with this new routine for longer than the first couple of months. Believe me; come bathing suit season…you will be thanking yourself for baring the cold and getting your rear to the gym!

Make me proud my fellow health fanatics!


Yours in Health,

Smart Snacker

H2O

During the winter season it is important to remember to drink your water. You may not feel thirsty but your skin is crying out for some moisture!!...especially for you gym rats, stay hydrated!

Sweet Tooth

I thought it would only be right to start off the new year reminding you of the American Heart Association's (AHA) newest (and most strict) dietary guidelines regarding added sugar...the AHA recommends that added sugar intake be limited to 100 calories (25 grams, or 6teaspoons) per day for women, and to 150 calories (about 37 grams, or 9 teaspoons) per day for men.

By the way, these added sugars are sweeteners that are used primarily in processed packaged foods and beverages—think sodas, cereals, and desserts. These are not the sugars that you find in fruit, 100% fruit juices, dairy products, and vegetables (these are naturally occurring).


Check those food labels!