The mysterious calorie...

You can’t see, taste or smell them, but you can’t live without them, and you’ll definitely know when you have had too many!

What is a Calorie?

A calorie is neither good or bad.  It just is!
A calorie is a measurement or unit of energy; calories in the foods you eat are a measure of the number of energy units that food supplies. Calories fuel the body.  Energy units are then used by the body to fuel physical activity as well as all metabolic processes, from maintaining your heartbeat and growing hair to healing a scraped knee and building muscle. There's nothing bad or magical about calories, it's just that body weight comes down to a simple equation of calories in (from food) versus calories out (as physical activity). We need this reference value in the same way we need to know how many pieces of wood to build a house.  Everyone’s body needs different amounts of energy based on height, weight, activity level, age and some other factors.  However, when you don't use the calories you've consumed they get stored as body fat.

Calculating Caloric Intake
You can roughly estimate your caloric intake by using this formula: If you are age 30 or under, multiply your weight by 6.7 and add 487; women who are 31-60 should multiply their weight by 4 and add 829. Then, multiply the total by 1.3 if you're sedentary (don't work out at all), 1.5 if you're slightly active (work out three to four times a week for one hour), 1.6 if you're moderately active (work out four to five times a week for one hour) or 1.9 if you're very active (work out almost every day for one hour).

Empty vs. Hidden Calories
The term "empty calories" describes foods that offer little or no nutritional value.  In general, the more a food is processed, the lower its number of vitamins, minerals, fiber and cancer-fighting agents (phytochemicals), and the higher its content of fat, sugar and empty calories.

In contrast, "hidden calories" can be found in all types of foods. These are the calories that sneak into your diet quietly, such as from the butter added to vegetables in a restaurant kitchen. Request that food you're served at restaurants be steamed, baked or broiled dry. To avoid hidden calories at home, always check the nutrition label on packaged foods.

People often ask me if I am counting my calorie intake?  I don’t!  I have learned about making healthier choices and I try and stick to a slightly active to moderately active workout routine.  I know a slice of pizza can be about 500 calories and I would have to do at least an hour of extremely vigorous exercise or 1 mug of eggnog is about 345 calories which would mean about 40 minutes of ice skating!  You ate it, negate it!!!

Fresh pumpkin is better than canned pumpkin...

"Canned" isn't always a bad word. You have your, canned tuna and canned tomatoes that have a place in the pantry of any great cook. The same rule applies for pumpkin. Canned pureed pumpkin from the grocery store often produces a more reliable and consistent result--especially in baking. If you insist on using fresh pumpkin (and, let's be honest, preventing your guests from enjoying the traditional flavors of the fall) be sure to use sugar pumpkins; the pumpkins you buy to carve at Halloween are watery, mealy, and not great for recipes. But I say long live canned pumpkin--at least for the season!  

I won’t give you the recipe for the pumpkin roll-up cake we had at our Thanksgiving feast, (even though Bob is already figuring out how to make the frosting much more healthy friendly), but I will give you my favorite stand by, more healthy recipe!  

ingredients: One 15-oz. can pure pumpkin
One 12-oz. can evaporated fat-free milk
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
3/4 cup Splenda No Calorie Sweetener (granulated)
2 tsp. pumpkin pie spice

Directions:
Preheat oven to 350 degrees.

Combine all ingredients in a bowl, and mix thoroughly.

Place mixture in a baking dish (8" X 8" works well) sprayed lightly with nonstick spray, and bake in the oven for 45 minutes. (It will remain a little soft, like pie filling.)

Once ready to serve (it's delicious eaten hot or cold), cut into 9 pieces.

Makes 9 servings (Per serving - 1 piece: 65 calories, <0.5g fat, 81mg sodium, 12g carbs, 18 fiber, 7g sugar, 5g protein)

Thanksgiving leftovers....

(sorry, last years photo!)

Weight-loss tip: Think about your sandwich add-ons.

The best part of Thanksgiving is the day after - the leftovers, and we always have plenty of it!  Turkey sandwiches were my favorite. I would just pile on everything from the dinner, the stuffing, cranberries and cheese!  Now, if I had leftovers :( -  my hearty go-to lunch sandwich will already contain enough protein to keep me satisfied, so I leave off that extra slice of cheese, which is about 105 calories.  Also, swapping the two tablespoons of mayo (115 calories) on my sandwich for a smear of dijon mustard. Ditching the cheese-and-mayo combo will save me 213 calories and of course I wouldn’t even be going near the stuffing and cranberries! 

When we have our Turkey - I will make a stock and have the best turkey vegetable soup in the universe!  Hopefully next week :).  Will I have a sandwich? I will opt for the turkey roll-up sandwich in lettuce and probably save another 150 calories!

Turkey Myth...

Turkey makes you sleepy

If you find yourself nodding off on the couch after the Thanksgiving feast, don't blame the poor old turkey. While it's true that turkey contains tryptophan--an amino acid that's a precursor to calming, feel-good serotonin--there's not enough tryptophan in roasted turkey to tire you out. In fact, there's more tryptophan in cheese and chicken breast than there is in turkey. The real reason you're sleepy? It's likely the stress of the holiday, the hours spent cooking, the wine and spirits--and all the fat and calories you just consumed.

Until Monday - keep thinking veggies and protein!

HAPPY THANKSGIVING...

Traditions!  For about the last 10 years we have been doing a brunch at our place after the morning Turkey Trot 8K race.  It started as just coffee and each year it has expanded with food, and now it has become almost a full out feast!  

This year we are doing a Spanish tapas theme (small plates).  We are keeping it healthy, yet keeping our quests satisfied.

This is the menu:

2 different traditional Spanish tortillas; 
    egg, potato and pepper & egg, spinach and mushrooms

jalapeno peppers stuffed with spicy chicken sausage and fontina cheese

assorted Spanish olives

manchego cheese, marcona almonds and fig jam

cinnamon raisin bagels for the kids!

brussels sprout salad

sectioned ruby red grapefruit

pumpkin roll-up cake

(a bit more oil and cheese than I am used to, the key word here is SMALL bites, but let’s do a little celebrating!)

A matter of fact - with all this food, Bob and I decided not to even do our traditional Turkey dinner!  Believe me, we will still have our Turkey very soon- I need my turkey stock for my winter soups!!!

Good, luck and don’t gobble, gobble!

HAPPY THANKSGIVING!

I will post a little later today!

Bulging Back Fat...

A combination of regular cardio workout routines and targeted strength moves will do the trick. The upper back is also a tough area to hone in on.  Many of the moves you do every day, such as carrying bags, are done in front of your body, working the chest instead of the back. Plus, most women don't work their back muscles in their usual home workout. Activities such as rowing and boxing with a bag will help tone back muscles and burn fat all over, but the bent-over flys work muscles in the upper back and are an ideal exercise for back fat! I added these to my strength training routine!

Hold a dumbbell in each hand and bend over at your hips. Then, draw your arms out to each side, raising them to shoulder height and squeezing your shoulders together. With 2 or 3 sets of 8 to 12 reps of these added to your routine, those bra bulges should start to vanish in about a month and you’ll be proud to bare your sexy, sculpted back.  I am going to be really ready for next summer!

Garlic Breath...

Garlic is one of those ingredients that I always have on hand: there’s a bulb on my kitchen counter at all times. I love it because not only does garlic add flavor and aroma to any and just about all my dishes, it also offers health benefits too! Studies show garlic may lower breast, colon, stomach, throat and skin cancer risks. It’s heart-healthy, too, as it’s been shown to prevent clotting. The secret to all these health benefits - sulfides.

Unfortunately, those same good-for-you sulfide compounds leave you with dragon-breath aftereffects that can last days. If you’re that person who saves the parsley garnish to chew on after a garlicky meal, good for you—because new research suggests certain foods may offer a remedy.

Apples, spinach, basil, parsley: Studies show these and other phenolic-rich foods help kick garlic breath. The polyphenols (compounds that act like antioxidants) break down the smelly sulfur compounds in garlic. But only when they’re mixed with garlic. For the biggest benefit, combine garlic and one of these foods in the same dish; eating them in different dishes at the same meal might help too.

Milk: A new study suggests that milk is perhaps even more effective at banishing garlic breath—particularly if you drink it before or during a garlicky meal. Researchers found that milk offered greater odor-reducing effects for garlic breath than other foods previously tested—prunes, basil, burdock, eggplant and mushrooms. “The water [in milk] rinses the mouth, but it’s not just the water; it’s the fat. That’s why whole milk was more effective than skim.

Green tea: Can’t stomach the idea of milk with your Asian stir-fry? Drinking green tea before or during a meal may also mitigate garlic breath, as the polyphenols reduce volatile sulfur compounds.

From blog 2/11/10 - We use this in just about everything!  I swear it has kept the vampires away – OK – how about just the winter common colds!!! “This tasty bulb has a mild cholesterol-lowering effect and also keeps LDL from building up in the arteries and contributing to plaque. You need to consume several gloves a day to get the protective benefits.” We fit it into our meals, as often as we can in our cooking, roasting, sautéing or marinating.   It pairs well with just about everything from roasted meats and poultry to vegetables, soups, and stews. We often use it in our vinaigrette dressings! If you are eating at our place you never have to mind your garlic breath, because everyone around you will have the same aroma!

Harvest Lasagna...

serves 8

(recipe from shape magazine)

1 1/2 pounds peeled, seeded buttercup kabocha or butternut squash

1/1/2 tablespoons olive oil

salt and freshly ground black pepper

8 ounces lasagna noodles

2 cloves garlic, minced

4 cups lacinato (or regular) kale, rinsed and cut into ribbons

2 tablespoons sliced fresh basil leaves

3 tablespoons all-purpose flour

3 cups nonfat milk

2 cups part-skim ricotta cheese

1 large egg

2 tablespoons minced fresh oregano

   cooking spray

1 1/4 cups shredded part-skim mozzarella

Preheat oven to 350 degrees.  Cut squash into thin slices and place on baking sheet.  Drizzle with one tablespoon olive oil and  pinch of salt and pepper, toss to coat.  Arrange in an even later on baking sheet; roast for 30 minutes or until squash is has softened.  Remove squash from oven (keep oven on).  While squash roasts, bring a large pot of water to boil.  Add noodles and cook for 7 minutes or until dente.  Drain water and rinse under cold water to prevent sticking.  

In a medium skillet, heat 1 1/2 tablespoons of olive oil on medium-heat.  Add garlic; saute 2 minutes.  Stir in kale and 1 tablespoon basil.  Add 1/4 cup water to skillet and cover; cook 5 minutes.  Remove cover, reduce heat to low; cook 3 minutes more.  Set aside.

In a medium saucepan, heat remaining 2 tablespoons oil over medium-high heat.  Add flour; whisk 1 minute.  Slowly whisk in milk and a pinch of salt; bring to a boil, whisking constantly.  Continue whisking for 2 more minutes or until white sauce thickens.  Remove from heat.

Stir ricotta into kale.  Add egg and oregano; stir.  Season with salt and pepper.

Coat a 9x13 inch baking dish with cooking spray.  Spread 2/3 cup of sauce over the bottom.  Arrange a layer of noodles over the sauce.  Gently spread half the ricotta mixture over the noodles; top with roasted squash.  Sprinkle half the mozzarella over the squash.  Top with remaining ricotta, followed by noodles.  Top remaining sauce, basil and mozzarella.

Coat a sheet of aluminum foil with cooking spray.  Tent foil, sprayed-side down, over lasagna.  Bake 25 minutes.  Remove foil; bake 15 more minutes to brown cheese slightly.  Let lasagna rest for about 5 minutes before cutting.

Nutritional Score Per Serving

(1 slice lasagna)  389 calories, 16g fat, 7g saturated fat, 41g carbs, 21g protein, 3g fiber, 471mg calcium, 2mg iron, 279mg salt.

This is what I did...

I used whole wheat flour and noodle and fat free ricotta.  I didn’t have any oregano so I used rosemary and sage.  I also added a hint of cheyenne pepper to my sauce and I only used 2 tablespoons of olive oil for the sauce!  I also used more garlic than recipe called for!  I am learning the “art of cooking” - experiment with your personal favorite flavors!

It was the first lasagna I ever made and it was a SUCCESS!!!!

Dress-Up...

I LOVED this and had to share it!

Artichoke Hearts

This gown was designed by Daniel Feld and Wesley Nault (both Project Runway alums) and took over 6 hours to complete. Sabarese says "the model stood the entire time while they attached each individual leaf."

Photo by: Ted Sabarese

I also LOVE artichokes!  One of my favorite examples of what I thought was healthy and turned out wasn’t was my artichoke dinner to my diet Guru!  Bob and I used to have these huge artichokes as a meal.  He would steam them to perfection and we would eat the leaves and hearts, dip them into olive oil, balsamic vinegar and shave parmesan!  I won’t even go into the spicy, mayonnaise dip we used to have!  So, what’s wrong with this picture?  The olive oil has the calories, the balsamic has the sugar and the cheese has the fat, and of course, where’s the protein!  We still enjoy artichokes, but prepare them in so many more healthy ways.  If we want to eat the whole artichoke, we make an oil free vinaigrette.  Otherwise, Bob will grill the hearts and we put them into one of our many salads!

The artichoke is a great fiber source and is also rich in vitamin C, potassium, folic acid and magnesium. An artichoke is naturally fat free and very low in calories.

Until Monday - keep thinking veggies and protein!

SPECIAL DINNER PLANS...

Here is a great tip if you have a special dinner date in the evening!  After 21 years of marriage, I still like to think of my evenings out with my husband as a “date night”.  Also, of course it will help suppress any temptations to start eating the unnecessary, like that first basket of bread!

Power up with 1 cup zero fat Greek yogurt mixed with 1/2 cup sliced strawberries and maybe 2 tablespoons of chopped walnuts.  This protein-packed snack can help you slip into that little black dress, or hip tight jeans.  Plain yogurt’s probiotics aid digestion, which diminishes belly bloat.  What’s more, yogurt also reduces the amount of odor-causing bacteria on your mouth, therefore, you won’t have to worry about bad breath!  The strawberries have a high water content, which is hydrating and will also make your skin glow!  The walnuts can help keep your spirits high all night long because the omega-3’s may fend off the blues!

Stressed - try this Yoga move - “tree pose”...

I might have to start finding a quiet, secluded place at work and start using this pose!  It is getting to be that crazy time of year!

Why it works - Balance postures like this on e requires your complete focus and concentration, and that will take your mind off whatever is making you frazzled!

How to do it - Stand with your right foot on the inside of your calve or inner thigh, knee pointing out to the side.  Place hands in a prayer position in front of chest, palms together, and hold for 3 slow breaths. Slowly raise your arms overhead and hold for 30 seconds.  Repeat on the other side.

The baby carrot vs. the stick...

OR

Cost vs. convenience...

I liked this study!

Is it worth it?  We bought a 1-pound bag of organic arrots for $1.49 and several 1-pound bags of organic baby carrots for $2.29 each.

Baby carrots: 80-86 carrots per bag.  That averages just under 3 cents each.

Whole carrots:  peeling and cutting each carrot into four sticks took about 20 seconds per carrot.  But the yield of 104 carrot sticks, that was a cost of 1 cent each.

Conclusion:  Baby carrots are quicker, but they cost three times as much per stick.

As for taste - I don’t see much of a difference!  I go through my phases, but as of lately I have been tending more towards the sticks!  I love shaved carrots in my salads, and that is just too hard to do with the baby carrots!  I am also in my roasting phase - roasting the carrots, really brings out the sweetness! Also noteworthy is that there is some waste in making the baby carrots.  The baby carrots are carrots cut in short lengths and run through a grinder.  Like many root vegetables, there is a lot of nutrition just under the skin, yet very little nutrition is lost during the processing. As long as you are eating something that is fully orange, you’re getting beta-carotene, which is the primary benefit of carrots!

I am so into carrots these days, I think I am going to turn orange!  Orange you glad you know all this!!!

Eating and Expressions... 

I am going to check these signs out at our next dinner party!  I guess I have a hidden secret to be like Cal Lightman (Tim Roth)  from the TV show - Lie to me!

Closed eyes

When food taste really good, some people shut their eyes to block out other senses and  enjoy it.  Take this as a sign you did something right!

Scrunched nose and lips

Unhappy eaters might slightly turn up their noses and lips when they are displeases with a bite.  It lasts an instant, so watch the person you most want to satisfy!

Stomach touching

Often assumes to mean someone is full, touching the stomach after eating actually signifies satisfaction.  They want to hold in the pleasant feeling!

Turning away

Whereas people who like their food will surround their plate, those who don’t will often lean away, pulling back their chests or leaning against the back of the chair!

Blogging from Colorado Springs

Purple Potatoes...

Besides being my favorite color, and how they add flash, color and texture to any dish, the purple potato is also packed with antioxidants!

Living up to their royal hue and lineage, purple potatoes have long been considered the food of the gods - 7,000 years ago they were reserved for the Incan Kings in their native Peru.  Perhaps the ancients knew there was more to this tuber than its violet skin and flesh because, as we are learning today, it serves up a kingly portion of health benefits.

Potatoes get a bad rap, but like most anything and everything, eaten in moderation, they have a lot of benefits! I love to roast them and throw them into my salads, or any side vegetable we are having!

Potatoes are part of the nightshade family, along with tomatoes, peppers and eggplant.  Potatoes supple a wide range of vital nutrients to the diet and are a particularly good source of complex carbohydrates, potassium, vitamin C, folic acid and iron.  

The purple spud’s striking pigment is its nutritional crown and glory, courtesy of the antioxidant powerhouse anthocyanin, which is responsible for the purple and blue colors of fruits and vegetables.  This flavoniod has been shown in studies to possess anti-cancer and heart-protective effects, as well as benefits such as boosting the immune system and protecting against age-related memory loss!

  

Until Monday - keep thinking veggies and protein!

Trying to solve the temptations...

I consider the following foods as "unlimited foods".  These all have few to no calories.  I try and keep my kitchen stocked at home and at the office with some of my favorites so I am less tempted to overindulge in the not-so-healthy foods!  

NON-STARCHY VEGETABLES

Artichokes

Asparagus

Beans (green, yellow, Italian, wax)

Broccoli

Carrots

Cauliflower

Celery

Jicama

Lettuce and all leafy greens

Mushrooms

Peppers (all varieties)

Radishes

Snow Peas

Squash (yellow, zucchini)

Tomatoes

Water Chestnuts

Strength training and core training...

For me these go hand in hand.  This is the season that it becomes so difficult to get outside and run!  I found that last year I was able to really keep in shape by getting into some cross-training!  My body wasn’t too shocked when I was able to get out and start running/training again!  It really helped build up my muscles and I was able to gain distance a lot faster!  Don’t get me wrong, I will still get my cardio exercise in, just not to the extent that I was able to during the warmer months!  

So get out your stability ball and start conditioning your stabilizing muscles of the abdomen, back and chest!  Push-ups, sit-ups and curl-ups are examples of basic core exercises.  

Then get out the weights and start lifting them!  This will work and tone your muscles and enhance your workouts!  Burning muscles mean you're working and you're going to have more tone.  If you're concerned about bulking up, go with lighter weights and higher repetitions, but make sure your muscles are on fire for the last five to 10 reps. 

I did two races this year!  In May I did the Soldier Field 10 miler and in November I ended the season with the Hot Chocolate 15K.  It was the perfect solution to keep me motivated and to stay in shape and actually I was able to shed some time off my last race!

Remember, burning muscles is also burning away fat!!!