You are here: Home / Archives for dorrie

Starting P90X – What To Expect

January 2, 2012 By Leave a Comment

It’s that time of year again.

A time when hope springs eternal and we’re all going to make this year our best year ever… and a lot of us are going to finally get in shape and lose that spare tire we’re carrying around.

Health clubs are packed full of people who’ve added a few extra pounds over the holidays and weight loss products and diet pills are flying off the shelves.

So if you’re in that group of people who’ve decided that Tony Horton’s P90X program is the one you’re going to try, let me give you the lowdown on exactly what you can expect coming from someone who has done it before, from start to finish.

What’s It Like?

The short answer: it’s hard

If you’re really out of shape, it might be too hard.

As you get in better shape, you can keep making it harder.

I remember doing the first workout (Chest & Back) and thinking there was just no way I’d be able to do some of that stuff.   Then I did the second day (Plyometrics) and was sure I wanted to quit – it’s so darn tough.

However, I stuck with it even though I was really sore and had a hard time doing the workouts at first and while it didn’t happen immediately, I did get stronger, I did lose weight, I did look a lot better with my shirt off.

If you put in the work – it will work for you.

Equipment To Buy

There is a whole lot of recommended equipment that Beachbody will try to sell you.  You need some equipment – that’s for sure, but you don’t need to buy all it and you don’t have to get the somewhat overpriced stuff from Beachbody sells directly.

Pull-up Bar

If you don’t want to use a pull-up bar, there is an alternative technique demonstrated in the videos.  To be honest, it’s just not the same.   Get a pull-up bar.

Here’s the one I used –

http://www.amazon.com/gp/product/B002LN9XJI/ref=as_li_ss_tl?ie=UTF8&tag=secretsoftheh-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B002LN9XJI

This one is cheap and works great.  It’s not the cheapest one you can find, but everything that costs less kind of sucks – get this one – it’s a great value and it’s still only 30 bucks.

Dumbbells and Resistance Bands

I started my first week using resistance bands.  By my 2nd week, I’d gone to the store to get a set of dumbbells.  As far as I’m concerned, you get a better workout using the dumbbells.  If you’re just getting started, those 20lb starter kits will be enough for you for just about everything.  By the end I could have used more weight, but it got the job done.

You can spend plenty of money getting dumbbell sets or on those fancy all in one Bowflex SelectTech setups.  They’re nice, to be sure but wait until you’ve finished your 8th week.  You won’t need more weight until then and by then you’ll have proven to yourself that you’re going to stick with it.

Heart Rate Monitor

If you’re really out of shape you might want one. They probably recommend one to cover their butts legally.  I’ve never used one during workouts.

Yoga Mat

Yes, you need a yoga mat.  You can buy one for $10 or so at Target.  Get one.

Supplements – Do you need any?

Tony talks a lot about taking supplements, particularly the recovery drink.  I’ve never tried their particular brand of recovery drink but I’ve known a bunch of people who have said their current formula isn’t  all that good.

I didn’t go to heavy on the supplements.  I only used two – creatine and MSM.

I used both because they’re supposed to help your body recover faster, the creatine by helping repair muscles and build muscle more quickly, the MSM for repairing connective tissue.

Keep in mind that creatine is something you probably don’t want to take if you’re goal is to lose a lot of weight.  Most people who take creatine are people looking to gain weight – muscle.  Once I started taking the creatine with P90X, I only lost 5 more pounds.   Up until that point, I’d lost 15.

The MSM I took the whole time.  It’s a fairly inexpensive supplement and it’s easy to find online.

One thing I did make sure to do was drink a smoothie after every workout.  I used fresh orange juice and frozen veggies, and they were delicious.  They’re not super low in calories but I did find myself not being very hungry for a big meal later – with all the fiber and nutrients in a smoothie, they stick with you and help keep you from pigging out on junk food later and undoing all the good work you’ve done.

One last piece of advice.

Some days you’re probably not going to want to do it.  On others you just won’t feel like you have time.  Find a way to get started, push play, and get it done.

Yes, it’s best if you can give 100% effort on every workout video, but let’s be realists – most of us can’t do that.  However, one thing you can do is push play and get that workout in – it’ll be hard at times but it’s definitely worth the effort.

Filed Under: Weight Loss Tagged With: , , , , ,

How To Cook Chicken Breasts So They Stay Juicy And Tender

October 18, 2010 By Leave a Comment

Ever had a boneless skinless chicken breast that has been cooked on the grill until it’s dry as the Sahara desert and tough as a piece of shoe leather?

After choking down more of these overcooked pieces of chicken than I want to count (ones that even a dousing on barbeque sauce couldn’t save) I was about to give up and give in to my old way of cooking chicken (bone in, skin on, plenty of breading, fried in lard and oh so not healthy) when I discovered brining.

It’s a lifesaver and it’s easy to do!

Brining helps lean, low fat, boneless skinless breasts keeps them from drying out and turning tough while cooking.

Now instead of dreading boneless skinless chicken breasts I look forward to eating them!

Here’s how:

Basic brine recipe

Take a large re-closeable plastic bag.

Pour in:

4 cups cold water

3 tablespoons kosher salt

2 tablespoons sugar

Close the bag and swish it around to dissolve the salt and sugar.

Add 2-4 boneless skinless chicken breasts.

Place in refrigerator for 30 minutes to 1 hour (but no longer than 2 hours or the salt will start to break the chicken down and turn it mealy).

Remove chicken from brine mixture and discard the brine.  Rinse chicken under running water and pat dry.

Season as desired and broil, cook in a grill pan on your stovetop or (my favorite) fire up your charcoal or gas grill to cook them.

Then, cook until internal temperature of chicken is 165 degrees F.  Invest in a meat thermometer. Resist cutting into the chicken or piercing it with a fork to see if the juices run clear because that will take out the juiciness the brining put into your chicken.

My favorite way to season the chicken:

Sprinkle each raw brined chicken breast with ½ teaspoon Penzey’s Northwoods seasoning or lemon pepper seasoning; briskly massage into chicken, and cook.

Note: brining is also great for turkey, lean pork and shrimp.

Filed Under: Cooking Tips Tagged With: , , ,

9 Healthy Snacks For When Cravings Strike – Stick To Your Diet

October 15, 2010 By Leave a Comment

9 Healthy Snacks For Those Times When Cravings Strike

We all have those times when the “growlie monster” in our stomach says “feed me and feed me now!”  It doesn’t care that you only ate lunch an hour ago or that you’re not having your next meal for several hours.

Or even worse than the “growlie monster” is the devil child itself – cravings.  It’s when your mind is screaming at you to eat a bag of salt & black pepper potato chips, dig into a pint of yummy Ben & Jerry’s, find that bag of Kit Kat’s you’ve hidden in the back of the pantry, or is practically forcing you to pull into the nearest fast food restaurant for a burger & fries (never the side salad with light dressing)!  But you know you don’t want to do that because you’re trying hard to eat healthier and lose weight.

Yes, I know we’re only supposed to eat when we are truly hungry and that cravings may or may not mean “I’m hungry.” But, tell that to my body when I’m in “full-on” craving mode.  Sure, drinking a glass of water helps – for the 15 seconds it takes to drink it.  Taking a walk helps, but a 3 hour walk until my next meal isn’t going to happen.  Taking my mind off cravings by keeping my hands busy with something else….well that seemed like a good idea until I took a knitting class where bringing in snacks was encouraged.  Who says you can’t knit and eat at the same time?

Instead I’ve come up with nine favorite “go to” snacks that are healthy and filling, and most importantly, calm my cravings and banish the “growlie monsters” without throwing my calorie consumption into a tailspin:

Mary’s Gone Crackers Sea Salt Sticks & Twigs With Laughing Cow Light French Onion Cheese for dipping (150 calories for one serving of “Sticks & Twigs;” 35 calories for a wedge of Light Cow Light Cheese) – TOTAL CALORIES: 185

Salsa With Blue Corn Tortilla Chips (140 calories for a serving of Kettle brand Blue Corn TortillaChips; 30 calories in ¼ cup of Tostitos medium salsa) – TOTAL CALORIES: 170

100 calorie pack Emerald dry roasted almonds (handy to keep stashed in a desk drawer, purse, or in your car to keep the “monster munchies” at bay) – TOTAL CALORIES: 100

Grape tomatoes (forget about counting out a measly 10 for a snack – an entire container is less than 100 calories!) – TOTAL CALORIES: 90

StarKist Tuna Salad Lunch To Go Kit (the package says it’s a lunch item but at 200 calories for the entire kit it’s more like a snack than lunch to me because there has yet come a day where I can eat a 200 calorie lunch and still not be screaming hungry) – TOTAL CALORIES: 200

Single serve bag of 100 calorie popcorn sprinkled with 1 or 2 teaspoons parmesan cheese (about 8 calories per teaspoon) – TOTAL CALORIES: 116

Sliced apple sprinkled with 1 teaspoon sugar and a liberal dusting of cinnamon (95 calories for a medium apple, 16 calories in a teaspoon of sugar, 0 calories for the cinnamon) – TOTAL CALORIES: 111

Baby carrots with red pepper hummus (about 60 calories for 15 baby carrots; 80 calories for 2 tablespoons Athenos Red Pepper Hummus)  - TOTAL CALORIES: 140

String cheese dipped in cocktail sauce (don’t knock it until you’ve tried it – it’s really good!)  (about 80 calories in 1 stick of regular and about 60 calories in 1 stick of light string cheese; about 15 calories in a tablespoon of shrimp cocktail sauce) – TOTAL CALORIES: 95

Filed Under: Diet Friendly Foods, Healthy Eating, Tasty Snacks Tagged With: , , , ,

Are Baby Carrots Safe To Eat?

October 15, 2010 By Leave a Comment

After receiving the following forwarded email about 100 times in the last couple of years, I’m fed up with tiny bit of correct information in it combined with lots of incorrect information that leads people to believe that baby carrots are toxic chlorine laden bits of large deformed carrots that are otherwise inedible or unsalable.  What a crock of crap!!

COPY OF E-MAIL  Subject: Fwd: baby carrots did you know this

We used to eat these baby carrots, not anymore!

From the Department of Life Education:

Baby Carrots:

The following is information from a farmer who grows and packages carrots for IGA, METRO, LOBLAWS, etc.

The small cocktail (baby) carrots you buy in small plastic bags are made using the larger crooked or deformed carrots which are put through a machine which cuts and shapes them into cocktail carrots – most people probably know this already.

What you may not know and should know is the following:

Once the carrots are cut and shaped into cocktail carrots they are dipped in a solution of water and chlorine in order to preserve them (this is the same chlorine used in your pool).

Since they do not have their skin or natural protective covering, they give them a higher dose of chlorine.

You will notice that once you keep these carrots in your refrigerator for a few days, a whitecovering will form on the carrots. This is the chlorine which resurfaces.  At what cost do we put our health at risk to have esthetically pleasing vegetables?

Chlorine is a very well-known carcinogen, which causes Cancer.  I thought this was worth passing on. Pass it on to as many people as possible in hopes of informing them where these carrots come from and how they are processed.

I used to buy those baby carrots for vegetable dips. I know that I will never buy them again!!!!

Confirmed by Snopes:

1. snopes.com: Baby Carrots ••••

Are baby carrots made from deformed full-sized carrots that have been soaked in chlorine?

Carrot and Shtick Claim: Baby carrots are made from deformed full-sized carrots that have been permeated with chlorine. They are put through a machine to become small cocktail carrots.

I think after reading this we will all start  making our own carrot sticks out of fresh carrots and keep them in the fridge (a few at a time), right?…

Gosh, how scary!? Are baby carrots no longer healthy?  May as well just give up and eat the chips and candy we really want, right?  Okay, maybe I’m just projecting my own thoughts after I read this the first time.  Then I got a little smarter and decided to not take a forwarded email from someone I didn’t know at face value.

The top 5 pieces of incorrect and/or partially incorrect information in this email:

1) “The small cocktail (baby) carrots you buy in small plastic bags are made using the larger crooked or deformed carrots which are put through a machine which cuts and shapes them into cocktail carrots – most people probably know this already.” Yes, baby carrots are made from larger carrots that are cut down and shaped and are not true baby carrots.  Just like baby corn tastes different than a full size cob of corn a “true” baby carrot tastes different than a large carrot.  I grow carrots in my home garden and I can tell you that a baby size carrot is skinny, long, and kind of bland and bitter tasting.  The expensive baby size carrots in the store that say they are true “baby carrots” are a breed of carrot that is small at its full-grown mature stage and is not a “baby.”

You might now be thinking, “then why do those baby carrots in the bags taste sweeter than the big long ones?”  It’s because those “cut down to baby carrot size baby carrots” are a type of sweet carrot.  Just like there are many different types of potatoes and tomatoes there are many different types of carrots.  Some are sweeter than others.

And yes, some (emphasis on the word “some”) of those large carrots may be crooked or “deformed” but is that really a bad thing?  Not every carrot is perfectly shaped.

That doesn’t mean it tastes any different.  Is the only edible carrot a perfectly straight one?

2) Who is this email is supposedly from.  The “Department of Life Education”……who the heck is that besides some made-up pretend entity designed to make people think it’s a reputable source?  It’s more likely from “dude staring at his computer in his bedroom laughing his arse off because he has people believing the email he wrote one night while dealing with the munchies he got after smoking some weed and while chomping on baby carrots because he had already eaten all the chips and cheesy doodles in the house.”

3) “Once the carrots are cut and shaped into cocktail carrots they are dipped in a solution of water and chlorine in order to preserve them (this is the same chlorine used in your pool). Since they do not have their skin or natural protective covering, they give them a higher dose of chlorine.”   This statement is partially true.  Yes, they may be cleaned in a solution of water and chlorine. But, chlorine is not a preservative.  It is used to kill bacteria which can be present on the carrots.  Carrots come from the ground and are not grown in a sterile environment.  Bacteria can be present in them.  Yes, the baby carrots are peeled which does remove their natural protective covering but that is to make them ready to eat right out of the bag and doesn’t mean they are given a higher dose of chlorine.

Lots of vegetables in the produce aisle have been cleaned in a chlorine mixture.  Google “bagged lettuce and chlorine” and you’ll find that those handy bags of lettuce have gotten a chlorine treatment just like most baby carrots.

If you are still freaked out by the use of chlorine to kill the bacteria in baby carrots, buy organic. Instead of chlorine, citric acid is typically used to clean them.  But before you think you have to spend a fortune on organic carrots remember that if you drink municipal tap water there is chlorine in it and has been an accepted way of treating drinking water for a long time.

4) “You will notice that once you keep these carrots in your refrigerator for a few days, a white covering will form on the carrots. This is the chlorine which resurfaces.  At what cost do we put our health at risk to have esthetically pleasing vegetables? Here’s where the email gets people’s internal alarm bells ringing and has them rushing to their fridge to throw their baby carrots in the garbage (but not to the pantry to throw away their MSG and preservative laden foods).  The white that appears on baby carrots is not chlorine leaching its way to the surface of the carrots.  It means the carrots are drying out.  Don’t believe me?  Take a regular carrot, peel it, and put it in a plastic bag in the fridge.  When it starts to dry out it will get a whitish color on the surface.

5) Then to further drive home the “alarmist” theory in the email there’s this tidbit of info, “Confirmed by Snopes: 1. snopes.com: Baby Carrots •••• Are baby carrots made from deformed full-sized carrots that have been soaked in chlorine?  Carrot and Shtick Claim: Baby carrots are made from deformed full-sized carrots that have been permeated with chlorine. They are put through a machine to become small cocktail carrots. For the real scoop on what Snopes has to say about baby carrots go to their website:http://www.snopes.com/food/tainted/carrots.asp. They specifically state, “It’s not true there is anything wrong with the larger carrots they’re (“they” refers to “baby cut carrots”) made from, or that the resultant vegetables reach the consumers in a chlorine-soaked state.”

Bottom line: baby carrots are not a toxic chemical laden food that will glow in the dark.

They’re still healthy but admittedly not as healthy as a full grown carrot you peel yourself, or don’t peel at all if it’s really fresh-as in right from the garden, because just like an apple or potato there are lots of nutrients in and near the skin of a carrot.

If you are looking for the freshest carrots that have not been treated with anything un-natural grow your own or visit a local farmers market and ask the grower if they use chemical fertilizers in their growing operations.

And, if you are the recipient of the “tainted carrot email,” stop the madness and send it to your trash can instead of your entire address book.  It’s really okay to not forward the email.  Your computer won’t blow up as a result.

So be like a bunny and eat your carrots whether they are baby, big, diced, sliced, shredded, crinkle cut; and whether they are orange, yellow, purple or white!

Baby Carrots - Tasty And Safe To Eat - A Perfect Healthy Snack!

Filed Under: Healthy Eating Tagged With: , , , ,

Summer Cookout Survival Guide – How To Keep Your Diet In Tact

July 3, 2010 By Leave a Comment

Summer Cookout Survival Guide

It seems like summer should be the easiest time to lose weight.  There are plenty of opportunities for fun outdoor activities that work up a sweat and burn calories, plus those diet friendly fruits and vegetables are abundant, fresh and at their peak flavor.

So why do so many people complain that it’s hardest for them to stick to a diet and lose weight in the summer?

Two words: summer parties.

Summer is prime time for parties, get-togethers, festivals, fairs and church picnics that all offer a vast array of tempting foods.  Whose mouth doesn’t water when they smell food being cooked outdoors on a grill?  And it’s not like most of us only have one or two parties and cookouts to attend during the summer.  For many of us there’s a couple every week.  Case in point: over the Independence Day weekend here in the United States I’ll be attending 4 separate cookouts/barbeques; plus I’ll be spending some time at the local July 4th Firemen’s picnic and every event is going to have lots of food available.  All that food at parties and get-togethers gets us out of our normal healthy eating routines because a lot of that summer food is far from low calorie unless the only things we’re heaping on our plates are fresh fruit and raw veggies and are sticking to water to quench our thirst.  Plus we’re usually talking up a storm with other people while we’re eating so we’re not aware of exactly how much food we’re shoving into our mouths.

Does that mean we have to turn down every party, cookout and barbecue invitation and instead stay at home, become a recluse with 26 cats for company and a closet shoved full of unopened boxes from the shopping network?  I sure that doesn’t happen.  Life is about living and having fun so let’s talk about how to navigate the minefield of summer cookout food so that we don’t inadvertently eat two days worth of calories during one single meal at a cookout/barbeque.

Obviously it’s much easier to keep calories under control if it’s your party.  So this guide isn’t going to focus on swaps and changes to make when you’re cooking.  It’s going to tackle the minefield of someone else’s party where there may or may not be a lot of healthy choices and where some of the seemingly healthy choices could be diet minefields.  Although if you can, offer to bring food to the cookout, and don’t cop out by stopping at the store to grab a cake.  Take the opportunity to contribute something healthy.  If you do only have time to make a quick stop at the store stop at the deli for a fruit tray or veggie tray with hummus or guacamole for dipping.

But now picture this.  You find yourself at a summer cookout due to a last minute invitation.  You haven’t brought any of the food so you have to use your own “skills of deduction” to create a plate of food for yourself that doesn’t contain several thousand calories while still calming the “growly monster” in your stomach that is angrily clamoring for some food.

Below are 17 typical summer cookout foods and beverages, the typical calories in each one, and tips to cut out some of the calories without ending up with a plate that only has 4 bites of food on it because that would just be mean and cruel!

Burger – a 4 ounce burger with bun is around 350 calories.  That’s based on 80% lean beef which is the most common for burgers.  A slice of American cheese adds another 50-70 calories.  Add a smear of mayo at 100 calories per tablespoon and that 4 ounce burger (it’s not a very big burger) is in the 500 calorie range.  To keep the calories closer to 400 and to add some bulk to fill you up without adding many calories, skip the cheese and mayo. Instead reach for ketchup (15 calories per tablespoon) and mustard (9 calories per tablespoon); and pile on raw onion, lettuce and tomato.

Hot Dog – A regular Oscar Mayer hot dog contains 130 calories; add a bun for a total of about 250 calories.  I won’t get into the mustard or ketchup debate.  Compared to the average burger a hot dog nets a 150-200 calorie savings.

Brat or Sausage – a Johnsonville brat (the essential summer barbeque food in my neck of the woods) contains 270 calories and a bunch of fat.  A brat bun adds approximately another 150 calories for a total of 420 calories.  A chicken sausage which is about half the calories of a pork sausage is a great calorie saver if they’re an option.  If not, I cut the calories of a brat in half by slicing a brat in half lengthwise; discarding the 2nd half and enjoying the half brat with bun for less than 300 calories.

Kabobs – they can be a low calorie dream.  Load up on the grilled veggies and choose the leanest cuts of meat available.  If there’s shrimp grab as many as you can without being considered a “shrimp hog.”  Shrimp are a low calorie dream.  Five medium ones are only about 55 calories and veggies are low in calories.  They’re delicious, low in calories and fat, and a good source of filling protein.  Just avoid drenching them in butter.

Barbecued Ribs – the yummy fatty goodness of barbecued ribs comes with a hefty calorie count.  A half rack of baby backs pushes the 800 calorie range and has over 40 grams of fat. Granted a half rack looks impressively big on a plate but there are a lot of bones in there and not so much “rib sticking meat (yeah it’s a lame joke).  On the plus side, they take a long time to eat. Limit yourself to 1 or 2 ribs of the rack – about a quarter of the half rack for a more reasonable 200 calorie count.

Potato Salad – a half cup of mayo based American style potato salad can contain almost 300 calories and most people put way more than a half cup on their plate.  One large spoonful can contain 1 whole cup.  Instead channel your inner “German” and opt for the German potato salad. Even though it has bacon in it, the vinegar based dressing cuts the calories to less than half of it’s American style counterpart, coming in at about 120 calories for a half cup.

Baked Beans – A half-cup of baked beans has about 120 calories and a bunch of fiber which help fill you up.  The downside is all that fiber can cause the “toots.”

Pasta Salad – Like American potato salad, pasta salad tends to be loaded with high calorie mayo so it’s best to pass on it or to take a small 1-2 bite portion because a “normal size portion” that most people load on their plate likely contains several hundred calories although calorie counts vary wildly depending on heavy on veggies it is, whether there are chunks of cheese in it and the ingredients in the dressing.  Don’t be afraid to casually ask what’s in it.  If the person who made it is like me and uses Miracle Whip light (25 calories per tablespoon versus 100 per tablespoon  in mayo) instead of mayo in pasta salads, a spoonful isn’t such a bad choice.

Potato Chips – most cookouts have so many other choices – ones that aren’t readily available at almost any time of the day or night.  My advice is to skip the 150 calories for about a handful of chips.

Fruit Salad – cut up fresh fruit averages about 50 calories per cup and is a super healthy choice at a cookout.  Take a big huge spoonful and don’t feel guilty for taking seconds!

Deviled Eggs – so yummy and not that high in calories. The average deviled egg contains 64 calories so unless you’re eating a half dozen at a time, relax and enjoy every bite.

Crudity Tray – a.k.a. the raw veggie tray that tends to be ignored unless you have my nieces and nephews over because they are raw veggie fiends and will happily arm wrestle you for the last baby carrot.  Raw veggies are tasty and healthy and I have never heard of them making anyone fat.  They’re a great choice for your plate of picnic food.  The dip on the other hand is not so great.  While calorie counts vary widely depending on ingredients the most common sour cream/mayo based dip is about 75 calories a tablespoon and how hard is it to eat a tablespoon?  My husband, who believes raw celery has one purpose – as a means to transfer copious amounts of dip from the bowl to his mouth, can get nearly an entire tablespoon full on his one small stick of celery.  To stay on track with your diet, go heavy on the veggies and light on the dip.  Or skip the “veggie dip” entirely and use some healthier and fiber filled hummus, a little guacamole or some salsa.

Corn on the Cob – Some people like to “hate” on corn on the cob but I don’t know why.  What’s wrong with corn? An ear of corn is about 100 calories and is lots of fun to eat.  Just go easy on the butter.  For a big flavor punch to help you not miss the loads of butter, use about a teaspoon of butter, then raid the bar area for a wedge of lime to squeeze over it and see if you can score a sprinkle of chili powder.

Chocolate Cake – the average piece of chocolate cake with frosting is 350 calories.  You obviously get to decide if it’s worth the calories.  I say it’s only worth the calories if it’s really really good cake.  If not, stop after a bite or two.  Why waste calories on dessert that doesn’t taste fantastic.  Rice Krispy Squares (120 calories, a Nestle Toll house chocolate chip cookie (a little over 100 calories) or angel food cake (140 calories) are all much lower in calories if they’re an option for you.  Better yet, if the cookout includes roasted marshmallows at the end, join in a roast a few for yourself.  A large marshmallow only has 25 calories and what tastes better than a “toasty on the outside and gooey warm on the inside” toasted marshmallow.

Frosted Brownies – they’re dense chocolate goodness and can pack a wallop of 400 calories in one brownie (appropriate that pudgy rhymes with fudgy, right?).

Lemonade – does any beverage say “summer” better than lemonade?  An 8 ounce glass is about 130 calories. Most glasses at a picnic are closer to 16 ounces which means a person can easily drink a glass of lemonade with the equivalent calories of a hot dog with bun.  Try a lemonade spritzer with half lemonade and half seltzer.

Beer – go for the light beer.  MGD 64 tastes okay, if a little watery, and as the name implies it only contains 64 calories. Bud Light Lime has a crisp summery taste with 116 calories.  If “heavy” (regular) is the only kind available, stick to 1 because at about 140 calories each it’s easy to guzzle down a whole bunch of calories worth on a hot summer day (big bellies on guys aren’t called “beer guts” for nothing).  Enjoy your beer after you eat because the alcohol can lower your resistance and cause you to eat more.

One more last tip: after you’re done eating toss your plate and enjoy some yard games and conversation with picnic mates.  Do your chatting as far away from the tables of food as possible so you’re not mindlessly shoving extra food in your mouth that you’re not hungry for and end up cursing at the dryer for shrinking your jeans once again!

Don't Let Summer Cookouts Ruin Your Diet - It's Easy To Stay On Track

Filed Under: Diet Friendly Foods Tagged With: , , , ,

28 Fun Ways To Get Some Exercise This Summer

July 1, 2010 By Leave a Comment

Fun Ways to Exercise This Summer

We all know it’s important to exercise so I won’t bore you with the same old song and dance about how good it is for a person’s overall well-being. Instead let’s focus on how to make it more fun when the weather is warm and the sun is shining so that you are excited about exercising. Instead of dragging yourself to a gym that only smells like summer grass, flowers and fresh air if an air freshener has been sprayed, enjoy the sight and smell of the real thing while getting in healthy exercise.

While the “fab four” of outdoor activites (walking, running, biking, swimming) are all great, they can sometimes get a little boring. For example, a daily walk in the same neighborhood can become as dull as walking on a treadmill while staring at a white wall. So here are 28 fun ways to get in some healthy exercise:

1) Walk or run but sign up for a 5K and enjoy it in the company of others and while raising funds for a worthwhile cause.

2) Volunteer at a community garden and channel your inner green thumb while working in the dirt. Or offer to plant a flower garden for your neighbor.

3) Go cherry picking! It’s great exercise. There are ladders to climb because the best cherries are always at the top of the trees. After picking them, eat them and have a cherry pit spitting contest.

4) Take a yoga class that meets in the park or on the beach. Imagine how calming and restful it would be to practice yoga moves and meditation while listening to the water lapping on the shore.

5) Wash and wax your vehicle in your yard using good old fashioned “elbow grease,” using eco friendly products.

6) Get in the water and play water tag or water volleyball.

7) Go water skiing.

8 ) Dig out the squirt guns and water balloons, gather friends and family, and have some wet and wild fun.

9) Go for a long walk but do it on the beach.

10) Grab sidewalk chalk and play hopscotch.

11) Go to a summer festival or fair and walk around and look at everything. Last year I wore my pedometer to the state fair to see how much walking I was doing while enjoying myself and taking in the sights. I put on nearly 10 miles!

Playing Beach Volleyball

12) Play in a volleyball tournament or join a league – running around in sand is a great way to tone your legs – want to stay cool in the hot summer sun? Play in a mud volleyball tournament. (even if you don’t like getting dirty, this is super fun)

13) Turn on the water sprinkler and run around laughing and giggling until you fall into an exhausted heap on the ground. Then roll around in the grass.

14) Ask your personal trainer if you can do your workout outside under the summer sun instead of inside under florescent lights.

15) Grab a basketball and play a game of “horse” or “lightning.”

16) Play tennis but instead of keeping score see how long you can keep the ball in play. It’s great cardio activity.

17) Golf, without a golf cart or a caddy.

18) Play jump rope games with your kids or have an “adults only” session. Can you remember the chants and games you knew by heart as a kid?

19) Go for a hike on hilly nature trail.

20) Go mountain biking.

21) Grab a hula hoop and head outside.

22) Jump around on a pogo stick.

23) Play Frisbee golf (many city parks have great courses that can be used free of charge).

24) Play a game of frozen tag. (it’s fun to act like a kid again)

25) Find a viewing tower or lighthouse and use the reward of the awesome view you’ll see to motivate you to walk up all those steps.

26) Give geocaching a try.

27) Join a softball league.

28) Go whitewater rafting. You’ll get a heck of an upper body workout.

Summer goes by in what seems like a “blink of the eye.” Take advantage of every minute of those warm, balmy sun-kissed days that you can by taking as much of your exercise routine outside as possible.

Filed Under: Weight Loss Tips Tagged With: , , , , ,

How To Not Wreck Your Diet At The Coffee Shop

June 30, 2010 By Leave a Comment

If you’re like me and practically swoon when the drive up window at Starbucks opens and the delectable smell of roasted coffee wafts out then let’s talk coffee beverages.

The sad truth is that unless you’re drinking black coffee, an Americana, straight espresso, or coffee with just one sugar and a light splash of cream; you might be getting more calories in your drink than you think even if you’re nixing the whipped cream, opting for nonfat milk and asking for a “tall” (Starbucks jargon for a small – 12 ounce size).

Case in point – Starbucks white chocolate mocha latte (my favorite).

The small size made with nonfat milk and without whipped cream topping has 270 calories. That’s more calories than a McDonald’s hamburger.

Mmmm, Starbucks

And honestly, I go to Starbucks several times a week and seldom see anyone ordering a small latte. The medium (grande) and large (venti) are much more popular. The medium white chocolate latte sans the whipped cream and with nonfat milk is 350 calories; the large is 450 calories – the amount of calories in an entire meal for many people who are dieting! And if a person goes whole hog and orders the large white chocolate latte with whole milk and a cloud of whipped cream on top, it’s 620 calories! Add a blueberry scone at 460 calories and the calorie total is teetering on the brink of 1,100 calories and that’s just breakfast! (Cue the lumbering elephant and world of elastic waist pants). Good luck getting through the rest of the day and sticking to that 1,200-1,500 calorie diet plan.

And if you’re thinking the calorie hit for McDonald’s frappes aren’t that bad, think again. A 12 ounce caramel or mocha frappe (small) is 450 calories and a whopping 20 grams of fat. That’s for a drink blended with ice! Splurge on a large and you’re saying hello to 680 calories. No wonder our nation keeps getting fatter!

That’s the bad news. The good news is that there are delicious coffee beverage choices that won’t wreck your diet. And even the high calorie white chocolate mocha and frappes from McDonalds can be worked into a diet as an occasional treat. It’s all about knowing exactly how many calories you’re consuming and to adjust your food and beverage consumption accordingly along with seriously considering working a little harder and longer in the gym, on that bike ride, or morning run.

Here’s some do’s and don’ts to help you navigate the coffee shop menu and to have a delicious beverage and/or snack without wrecking your diet and packing on the pounds.

COFFEE SHOP DON’TS (I’ll keep it short)

  • - Don’t order a “large” anything that’s not black coffee
  • - Don’t opt for whipped cream
  • - Don’t eat an entire muffin or scone. Share, take half home, or opt for a mini size if available. Or skip it entirely

COFFEE SHOP DO’S (mix and match)

  • - Opt for sugar free syrup or ask for “half” the normal amount of syrup if you hate sugar free or if it’s not an option
  • - Order a small or medium and skip the large or extra large unless your jaw is wired shut, you’re on a liquid diet, and want to consume a lot of calories at one sitting; or if it’s a built-in splurge day
  • - Ask for nonfat milk, soy milk, or almond milk.
  • - Order your latte iced instead of hot – the addition of ice means less calories
  • - Try something different. If you’re a large latte addict, try ordering a black coffee with a shot of syrup; then add a splash of milk for a large drink containing around 100 calories.
  • - Instead of whipped cream ask for extra foam. It adds frothy goodness without adding calories and fat.
  • - Sip slowly so it’s not gone before you know it. My trick is to order my drink extra hot. Then I’m forced to sip very slowly (and carefully at first because the drinks do end up being really really hot!) or risk burning my lips, tongue and throat. That way even a small drink lasts a long time.

How do the tips I gave you add up to calorie savings at the coffee shop? Here are some examples (calorie counts are from Starbucks):

Large white chocolate latte with whole milk and whipped cream: 620 calories

Small white chocolate latte with whole milk and whipped cream: 390 calories

Small white chocolate latte with nonfat milk, no whipped cream: 270 calories

Small iced white chocolate latte with nonfat milk, no whipped cream: 230 calories

Large mocha latte with whole milk and whipped cream: 450 calories

Small mocha latte with whole milk and whipped cream: 290 calories

Small mocha latte with soy milk, no whipped cream: 190 calories

Small mocha latte with nonfat milk, no whipped cream: 170 calories

Small iced mocha latte without whipped cream and with nonfat milk: 130 calories

Small blended ice mocha (frappe style) with nonfat milk, no whipped cream: 100 calories

Large latte with whole milk, flavored syrup, no whipped cream: 360 calories

Small latte with 2 percent milk, flavored syrup, no whipped cream: 190 calories

Small latte with soy milk, flavored syrup, no whipped cream: 180 calories

Small latte with nonfat milk, sugar-free syrup, no whipped cream: 90 calories

Small iced latte with nonfat milk, sugar-free syrup, no whipped cream: 60 calories

Single shot of espresso topped with whipped cream: 30 calories

Americana (espresso and hot water) 25 calories

Large black coffee with sugar free sweetener: 5 calories

You say you’re not a coffee fan but instead indulge in tea at your favorite coffee shop? If you’re drinking brewed tea you have nothing to worry about because they are virtually calorie free. The danger lies in tea lattes and blended ice tea beverages. That calorie free brewed chai tea turns into 150 calories when it’s ordered as a 12 ounce chai tea latte with nonfat milk. It’s not a horrible calorie count but it’s a far cry from 0 calories.

If you turn your nose up at both coffee and tea but instead love to indulge in smoothies, plan on spending more than 200 calories from your daily calorie bank. Starbucks orange mango smoothie is 260 calories; the chocolate one is 270 calories and the strawberry one is 280 calories (who would have thought a strawberry smoothie had more calories than a chocolate one?)

If your mind is now spinning from all the information I’ve given you, let me break it down into 4 easy things to remember the next time you walk in the door at a coffee shop:

1) Small (small drink means smaller calories) – just might mean a smaller you; plus it’s less expensive than a large one which is a bonus for both you and your pocketbook!

2) Skim milk (skim helps make you slim)

3) No whipped cream (a dieter’s dream?)

4) Brewed and plain is completely sane (nearly 0 calories)

Filed Under: Diet Friendly Foods Tagged With: , , , , ,

A Healthy Crash Diet? How To Lose a Lot Of Weight Fast… The Healthy Way

June 21, 2010 By 2 Comments

A Healthy Crash Diet?

Now there’s an oxymoron, right? “Healthy” and “Crash Diet” in the same sentence.

As it turns out there is such a thing as a healthy crash diet, and I’ll explain it to you here in a second, but first some words of caution and a disclaimer (to cover my own butt):

I’m not a doctor or dietician, nor do I play one on TV.  Don’t do this stuff without consulting a doctor first.  This advice is for educational purposes only…

And now the words of caution:  What I’m about to explain to you is hard!  There, I said it.  Don’t let the simplicity fool you, this is tough and you need to get ready for it.

—————————————

If you want an “easy button” these instructions are not for you

—————————————

Still with me?

Okay, here’s what we’re going to do and I want you to keep in mind we’re only going to do this for five days.

And since you’re still here, I’ll tell you this can result in you dropping 10 pounds over the course of five days (that’s what my son lost when he did it, and he didn’t have a lot of weight to lose in the first place.)

It’s a great way to kick start a diet plan or to break through any plateau you’ve hit.  It’s not a long term diet plan itself, but I think it’s a great component to add in to a long term plan as it helps mix things up.

So what type of magic elixir are we going to take to pull this off?

Juice.

Fresh juice and only fresh juice… for five days.

Told you it was simple.

Of course, getting fresh juice from the store is pretty much impossible these days – everything has been pasteurized and preserved or it’s made from concentrate – that’s not the stuff we’re looking for.

So that means we’re going to have to make our own (or visit juice bars several times a day – that gets inconvenient after your 2nd visit that day).

So what are the rules you ask?

Well, as I mentioned earlier, as long as it’s fresh juice, you can have it.

Carrot juice is actually pretty tasty and fresh apple juice is yummy (but cloudy – not like the stuff you get in the store – tastes more like a mix between unsweetened apple sauce and apple cider).

One of my favorites is to have fresh grapefruit juice – if I’m doing this, I drink a LOT of that stuff and of course you can have orange juice.

You can get more creative and start mixing and matching stuff – for example, here’s a video showing you how to make your own green lemonade which tastes pretty darn good:

httpv://www.youtube.com/watch?v=RNQYJxBo-XU

You can make your own lemonade without cheating provided you use fresh lemons and 100% pure maple syrup (use a 1:1 ratio of syrup to pure fresh squeezed lemon juice and add water to taste – two lemons usually makes about 20 ounces worth of the stuff once you add water and syrup).

Now what happens if you just absolutely need something to munch on?  Try some watermelon, but try to stick to juice as much as possible.

If you like tomato juice, you can give that a whirl in your juicer as well.  Some people have even reported that cucumber juice is really good after a few days on this diet.

Just remember that you get juice… only juice… and nothing but the whole juice.  You can also have as much water as you’d like – but no flavor packs or mixers – just pure good ol’ H2O.

Stick to this for five days and you’ll lose a lot of weight fast, and here’s the kicker that makes this even more effective than not eating at all for five days (which I don’t recommend as about the only thing you’ll want to do after the 2nd day is sleep).  You’ll have enough energy to exercise while on this “crash diet” – heck, the last time I did it, I had more energy than normal for exercising and was actually able to increase the intensity of my workout.  Very few other extreme diets like this can pull off that feat of very limited calories and exercise and still provide you body with tons of vitamins and minerals all at the same time.

Keep in mind, this “crash diet” is a lot healthier than the typical American diet consisting of burgers, French fries, and Diet Cokes.

How much can you lose in 5 days?  It really depends on your body and how much weight you have to lost total, but anywhere from 5-15 pounds is considered normal.

And don’t be surprised if you’re skin looks brighter, younger, and starts to glow.

How long can you stay on a juice fast?  About 2 weeks is the most I’d recommend though some people do it for a full month.

If you have a lot of weight to lose, you could give “juice feasting” a try which can be done for up to 90 days at a time.  With juice feasting, you’re still drinking just juice, but you’re drinking a lot of the stuff each and every day.

Filed Under: Featured, Lose Weight Naturally Tagged With: , , , , , ,

What I Ate Today – Example Healthy Diet Foods And Recipes

June 18, 2010 By Leave a Comment

What I Ate Today

If you’ve ever been to a weight loss meeting or been to any message board everybody wants to know what to eat and what to make because the same three diet foods sure get boring in a hurry.

And then you fall off the wagon.

And then you stay fat.

So let’s have some tasty food, still stick to our diets, and lose weight so we can all wear our skinny jeans and look good in our swimsuits!

Well, I’m a busy person and don’t have time to make fancy, elaborate recipes all the time, so I thought you’d enjoy riding along with me for the day and I’ll show you (in pictures taken on my trusty Droid) what I ate and if I made it myself, I’ll even give you the recipe so you can try it yourself :-)

Banana

Banana

Started the day off with a banana and had a delicious non-fat mocha latte sans the whipped cream (hello caffeine, my dear friend!) mid-morning. Yes, it’s kind of a cop-out that all you get to see is a picture of the cup. That’s because, being the airhead that I sometimes am, I forgot it was “taking pictures of everything I ate day” and guzzled the whole thing and was about to toss the cup in the garbage can before I remembered to haul out my phone and snap a picture. That’s why it’s a picture of the cup plunked on top on my vehicle rather than the delicious latte itself.

Latte From Local Coffee Shop

Latte From Local Coffee Shop

whatiate_soup

Bowl of Soup

Lunchtime was a bowl of homemade chicken with rice soup that I made on the weekend (scroll to the bottom of the article for the recipe) and a container of super scrumptious fresh raspberries with a little bit of lightened up homemade fruit dip (easy-peasy dip to make–recipe at end of article).

Raspberries and Fruit Dip - YUM!!!

Raspberries and Fruit Dip - YUM!!!

In the afternoon I grabbed a bag of sugar snap peas, ate them raw straight from the bag, and was sad when the bag was empty.

I LOVE Sugar Snap Peas!

I LOVE Sugar Snap Peas!

Dinner/supper was a quick stop at my favorite Chinese restaurant on my way to swimming with my friend and her Mom at the awesome indoor pool at her Mom’s apartment complex (the three of us have dinner together once a week and then hit the pool 30 minutes later).

Real "American" Chinese Food

Real "American" Chinese Food

Yeah, I’ve become well aware of how the food in the American/Chinese restaurants is light years away from people in China actually eat every day and how a single entrée can contain more calories, fat, and sodium than a person should have in an entire day!

Keeping in mind that I didn’t want to have to swim for 5 hours to work off my meal, I ordered 2 entrees for us to share; sweet/sour chicken that my friend’s Mom requested, and chicken with broccoli. My plate, as you can see, contained rice and some of the chicken with broccoli. I managed to avoid the deep fried sweet sour chicken.

The portions the restaurant gave seem to get more gigantic every time! We had enough leftovers for my friend’s and her husband’s lunch the next day, her Mom’s lunch the next day, and lunch for myself and my husband the next day. That was 8 meals from 2 Chinese restaurant entrees and nobody got skimpy portions!

I did okay until I plunked down in front of the television after getting home. Then the munchies hit and all I could think about was the bag of homemade oatmeal chocolate chip cookies my friend’s Mom had made and sent home with me. When I couldn’t resist the siren call of the cookies any longer, I ate one and then brushed my teeth and went to bed to keep myself from heading back into the kitchen, polishing off the rest of the bag and licking the crumbs off the counter.

Tempted By The Fruit Of A Cookie

Tempted By The Fruit Of A Cookie

Oops – almost forgot the rest of my beverages for the day. It was nothing too exciting – 4 bottles of water; one with a raspberry flavored mix-in.

Gotta Stay Hydrated

Gotta Stay Hydrated

CREAM OF CHICKEN AND WILD RICE SOUP RECIPE

Ingredients:

  • 3 T butter
  • 1 medium yellow onion, diced
  • 2 stalks celery, chopped
  • 4 large carrots, sliced
  • ½ cup plus 1 tablespoon flour
  • 7 cups chicken stock
  • 1 chicken bouillon cube or 1 tsp granules
  • ½ to ¾ teaspoon sea salt
  • Fresh ground black pepper to taste
  • ½ teaspoon chopped fresh thyme leaves
  • 3 sprigs fresh flat leaf parsley
  • 2 sprigs fresh thyme
  • 2 fresh bay leaves
  • ½ cup whipping cream or half and half
  • 2 cups cooked chicken, diced or shredded
  • 2 tablespoons chopped flat leaf parsley
  • 2 cups cooked wild rice

Melt butter in large pot over medium heat. Add onion, celery and carrots. Cook over medium heat for 5-10 minutes, until vegetables have softened.

Add flour. Cook and stir constantly for about 2 minutes so the soup doesn’t have a raw flour taste.

Whisk in chicken stock. Bring to a boil, whisking constantly. Add chicken bouillon, salt, pepper, and chopped thyme leaves.

Tie parsley sprigs, thyme sprigs, and bag leaves together with a piece of kitchen twine. Lower heat and simmer for 30 minutes.

Remove herb bundle. Stir in heavy cream, chicken, rice, and chopped parsley. Simmer for 5-10 minutes or until chicken is heated through.

FRUIT DIP RECIPE

Ingredients:

  • 1 jar marshmallow crème (7 ounce jar)
  • 1 eight ounce package, reduced fat cream cheese, softened
  • 2 teaspoons grenadine (turns the dip a pretty pink color and adds a touch of sweetness)

Directions:

Mix all ingredients together. Chill. Serve with fresh fruit.

Note: Look for grenadine in liquor section of your store in the non-alcoholic “mixer” section.

Filed Under: Diet Friendly Foods Tagged With: , , , , ,

Celebrity Weight Loss Secrets – What They Don’t Want You To Know

June 18, 2010 By Leave a Comment

Celebrity Weight Loss Secrets – The Truth About How They Do It And Why It’s Not As Easy As They Make It Sound

Not a day goes by without at least one celebrity revealing their weight loss secrets which run the gamut from Megan Fox’s bizarre practice of drinking a mixture of water and apple cider vinegar to Madonna’s super healthy regime of yoga and a strict macrobiotic diet.

Their stunning figures and skinny size jeans turn some of us green with envy and leave us with a burning desire to know exactly how they got that fabulous body, and more importantly – how they keep it short of stuffing their faces with Kleenex to calm hunger pangs as some models are rumored to do.

Some celebrities are more forthcoming than others about what it takes to stay skinny and fabulous looking such as Kim Cattrall who has been quoted as saying, “I diet every day of my life. After 40 you’ve got to.” Okay, maybe I don’t need to look as fabulous as Kim Cattrall because the thought of dieting every day for the rest of my life is just too depressing. But I’d sure like to be less like the puffy and plump Pillsbury Dough Boy

Other celebrities, who obviously want us to believe they were first in line when “good genes” were handed out and that they have metabolisms that burn calories as fast as a jet engine burns fuel, have been quoted as saying they “eat whatever they want,” “never diet,” and “are lazy and hate to exercise.” Yeah, sure. They don’t get toned arms and tight butts by sitting around eating Twinkies and Oreos.

What are the real “Celebrity Weight Loss Secrets?”

Although I’m far from famous myself and don’t know any celebrities personally, here’s what I’ve learned from reading celebrity gossip websites (my guilty pleasure that I will hotly deny if you ever ask me about it), perusing Tabloid headlines while waiting in line at the grocery store, and reading interviews celebrities have given.

The real key to their weight loss isn’t so much about what they eat or don’t eat, but is the fact that they can hire fitness coaches, personal trainers, and personal chefs.

There’s nothing like a personal trainer knocking on your door and dragging you out of bed in the morning to give a person structure and accountability. Do a little reading and the theme become evident. Celebrities gush about their personal trainers and how they got them in shape and keep them in shape. Some celebrities even have their personal trainers travel with them so there’s never an excuse to not exercise.

Then there are the personal chefs some celebrities have. It’s easy to eat healthy and delicious food when there is a chef doing your grocery shopping, which eliminates the temptation of grabbing a Kit Kat and Pepsi that are within reach while waiting in line at the grocery store and your stomach is growling, and then having that chef cook for you. There’s no excuses about being too tired to cook and stopping at McDonald’s on the way home for a Big Mac, Fries and Coke; or not having anything in the house to eat but having a phone in good working order which makes it easy to order in a fatty greasy pizza with a side order of breadsticks.

The structure and accountability celebrities get from their personal coaches, trainers, and chefs – while expensive – flat out works. It’s just not the same as online programs or group coaching where it’s easy to “cheat” and not give it your all.

Does that mean you are doomed if you don’t have a wallet bulging with one hundred dollar bills?

No, but if you need someone to make you accountable and to make sure you exercise then it’s time to find someone to help you with that.

Hire a personal trainer to work with you if you can afford it, even if it’s just once a week or a couple times a month. For a cheaper option consider a college student. They are always looking for a way to make some extra money and some of them are fitness fanatics, although keep in mind that the cheaper cost will mean not having a certified personal trainer so keep it simple and hire them to make sure you get out for that morning run, jog or walk.

Or find a friend or family member that will be tough with you and make you accountable. Maybe you’re lucky enough to have a friend that will show up at your door every day and won’t accept any of your feeble excuses about why you can’t exercise that day. Don’t, under any circumstances, ask your spouse to be the person dispensing the “tough love.” That will just get ugly.

Food can be a little trickier since personal chefs do not come cheap, but cooking school students will work for reasonable wages. Contact your local cooking school or technical college that has a cooking program and see if you can hire a student to cook for you. Hire that student to do your weekly shopping, cook for you once a week, and then stock your fridge with labeled containers of healthy food. Or, consider trading cooking duties with someone you know. They cook and shop for you one week, and you do it the other.

The key is find a way to find structure and accountability that is really hard for you to opt out of and to find someone to remind you of why you want to lose weight and get healthier even though it’s raining outside and the last thing you want to do is put on those athletic shoes and go for a walk or run.

Filed Under: Weight Loss Articles, Weight Loss Tips Tagged With: , , , ,
« Older Posts