Food Myth...

Myth: Skipping meals helps you lose weight 
Reality: Skipping meals, especially breakfast, can make you fat

Not eating can mess with your body's ability to control your appetite. And it also destroys willpower, which is just as damaging. If you skip breakfast or a healthy snack, your brain doesn't have the energy to say no to the inevitable chowfest.  Like seeing those donuts on the counter when you walk into the office some mornings! The consequences can be heavy: In a 2005 study, breakfast eaters were 30 percent less likely to be overweight or obese.

Put the Truth to Work for You: My perfect breakfast (see blog 11/24/09) - eggs, greens and protein bread. It's a nice balance of all the nutritional building blocks—protein, fiber and a little carbs—that will jumpstart your day. The worst - Waffles or pancakes with syrup. All those carbs and sugars are likely to put you into a food coma by 10 a.m!

Organic...

I for one am trying to be more conscience of becoming more sustainable!  But, the word ‘organic’ has become very controversial and often misleading!

What exactly does “organic” mean on a food label? The official international definition is: “Organic foods have been produced without the use of synthetic pesticides, herbicides, fungicides, or synthetic fertilizers, and cannot be genetically modified or radiated. Organic poultry, dairy, meat, and eggs are produced without the use of growth hormones or antibiotics, and are humanely raised and slaughtered.”

This definition may not reflect the nutritional value of a food; in some cases organic food is not nutritionally superior to standard food. And take note: organic chips are still chips that are loaded with fat, sodium, and calories. Organic also doesn’t mean that the food is locally grown. Does organic food from China offer any real benefit to the environment? 

Until Monday - keep thinking veggies and protein!

Food Fraud: Salty Toppings

Some of the most misleading items lurking on the salad bar that you should keep in mind! Processed artichoke hearts, chickpeas, and olives are just a few of the salt shockers. To avoid an unhealthy amount of sodium, just think about and limit anything that comes out of a can or a jar, or smothered in mayo!

Think fresh: Radishes, bell peppers, cucumbers, tomatoes, carrots, and other fresh vegetables that are low in sodium and you can eat almost endless amounts of!

Bosu Ball...

HURRAY!  I finally got my Bosu Ball :).  

Here is my first new and improved squat!

Hold a weighted ball ( I use my 6 pound medicine ball) at chest height in front of you, elbows bent, and stand with right foot on a Bosu and left foot on the ground to the left of it. Squat.  If you really want to challenge yourself - try this -  after the squat, as you rise up lift your left leg out to the side.  Do this on both sides!  Wow - did I feel a new burn - all in a good way!

Pop quiz: Do you know how many calories need to be burned in order to lose a pound of fat?  The answer is 3,500!

Taking Big Bites...

Not only do I still eat too fast, (see blog 2/1/2010) I know there are more times than not that I take huge helpings of food! Eat too fast and take huge bites is not a healthy scenario and one I really have to concentrate on!

Dutch researchers recently found that big bites and fast chewing can lead to overeating. In the study, people who chewed large bites of food for 3 seconds consumed 52 percent more food before feeling full than those who chewed small bites for 9 seconds. The reason: Tasting food for a longer period of time (no matter how much of it you bite off) signals your brain to make you feel full sooner, say the scientists.

I feel that when I am tasting new foods, or trying new recipes, I might actually slow it down and take in smaller bites so that I can savior the experience!  But, unfortunately more often than not, I am chowing and woofing because I want to finish fast and clean up so that I can have more me time!

Purge, purge, purge...

I am devoted to making 2011 the year of the purge!  I found that after I purged my weight, I did a major purge in my closet!  Remember, I had to replace almost everything - right down to my skivivies! Here are some tips to get you started and motivated!

Empty out your entire closet and start making piles.  Sort them into three categories: toss, give away, and keep. 

Toss:  Anything that's damaged beyond repair or too worn out to donate with a clear conscience should go into the toss pile. 

Give away: Pieces that are out of style, don't fit and most likely never will, or that you no longer like get thrown into the giveaway stack.

Keep:  The keep bin is only for clothing that meets three criteria: You love it, it fits you now, and you've worn it within the last year and know you'll continue to wear it. If you think you'll be indecisive about which pieces should go in which pile, I get my husband, or you can get an unsentimental friend to help. Jettison the giveaway items either by donating them to a charity or selling them at an online auction site, like craiglslist or eBay.

Than adopt a new shopping rule! Once you've determined how many items you can keep in your closet without it getting out of control, be rigorous with new purchases. When you buy something new, an existing piece should go!. Another maintenance strategy: Use the change of seasons to review your wardrobe. Get rid of items you didn't end up wearing, as well as clothes for the upcoming season that no longer appeal to you. 

Now that our closets are purged and organized, it’s time to work on the rest of the house!  2011 is my year to downsize!  I am a big fan of craigslist and already got rid of a closet filled with old camera equipment, very sentimental, but taking up unnecessary space!  GOOD LUCK!

Thinspiration...

This time of year can get very inspirational with everyones New Year resolutions to get healthy. So much information in every magazine and tons of information on the internet and in newspapers.  All the success stories of people losing weight and how they transformed themselves.  I just finished reading my People Magazine, a little late, but I am just getting caught up after the crazy Holiday season!  Everyone has such different stories, how they got there and how they met their goals.  

I for one needed a little inspiration! I must admit I put on a few too many pounds over the Holidays!  Now I am back on track and getting my focus mojo back!  It is harder than I thought it would be.  I was able to look back on my food and exercise journals to see what I was doing this time last year.  OK - back to basics for me!  While I was maintaining for the last 12 months I was able to incorporate a few of my favorite foods back into the scenario, but for now, I have to get focused and back on track and cut out those "treats" until I can maintain once again! Five pounds doesn't sound like much, but being that it is winter I am not able to just go outside and do a two hour run on the weekends to burn it off!  The fact is I am not as active period right now and it is proving to be a struggle!  I am still doing my weight training and trying to get in as much cardio as possible and of course being very careful of what I eat.  Like I said, five pounds doesn't sound like much, but five weeks to try and take it off does!  I already vow to be more careful this year during the Holiday season!

So with all the thinspirational stories to read about - start making up your own!

BTW - my biggest regret wasn't taking a really good before picture! 

Chard...

One of the things I am learning about cooking is that you can substitute just about anything! I love substituting chard sometimes for spinach!  Since it cooks the same as spinach I often combine the two.  It has a milder and sweeter flavor than some of the other greens.  You can find swiss chard in a rainbow of colors - white, red, yellow and even pink!   Most recipes mostly call for just the leaves.  Don't discard the stems, they offer an added layer of texture and a colorful punch to the leafy greens.  It's best to cook them sparely, after thinly slicing, than adding back to the greens at the end of cooking. 

Don’t forget - swiss chard is packed with nutrition.  It is an excellent source of vitamins C, E, and K, carotenes, chlorophyll, and fiber.  It is also an excellent source of several minerals including potassium, magnesium, iron, and manganese.  Swiss chard is also a good source of many other nutrients including vitamin B6, protein, calcium, thiamine, selenium, zinc, niacin, and folic acid.  

I find myself adding chard to soups and vegetables dishes.  I don't know about anyone else, as much as I love spinach, it sometimes makes my teeth squeak!   

Weight lose over 40...

Make muscles an ally in your weight-loss campaign.

There's one thing the exercise gurus have gotten right: The more muscle mass you have, the more effectively your metabolism burns calories. But sad to say, a natural tendency of aging is to lose muscle, gradually replacing it with fat. So in order to enlist the calorie-burning abilities of muscle, we do have to work at it.

A common misconception, though, is to mix up muscle-building with aerobic exercise. Both are good, but the aerobic part -- though it does burn calories -- isn't what we're talking about here. What you really need to focus on for long-term benefit is basic strength training. Buy some hand weights, a bar, and some stretch bands, and channel your high school gym teacher. Make it as pleasant as possible; work out while you watch the evening news or your favorite sit-com. Slowly and gradually build up those biceps, abs, deltoids, and glutes, and you'll have some key allies in your fight to prevent age-related weight gain.

I became a true believer in strength training!  3 days a week, I do them in the morning as I am watching the news!  It is also helping me during these winter months of being just a wee bit less active :(. I only wish I knew this at 40 instead of at 50, but it’s never too late to get started!

Myth: Reduced-fat foods are healthier alternatives...

Reality: Less fat often means more sugar!

Peanut butter is a representative example for busting this myth. A tub of reduced-fat peanut butter indeed comes with a fraction less fat than the full-fat variety—they’re not lying about that. But what the food companies don’t tell you is that they’ve replaced that healthy fat with maltodextrin, a carbohydrate used as a filler in many processed foods. This means you’re trading the healthy fat from peanuts for empty carbs, double the sugar, and a savings of a meager 10 calories.

Put the Truth to Work for You: When you're shopping, don't just read the nutritional data. Look at the ingredients list as well. Here's a guideline that never fails: The fewer ingredients, the healthier the food.

As you trim your waistline you can also trim your food budget...

Freeze:  As you are cooking and chopping over the weeks, start filling up a freezer bag with celery tops, those lone carrots and tomatoes, those pieces of onions that don’t get used, broccoli stalks and pepper scraps, I can go on and on with anything and everything!  When full, simmer the contents with water and peppercorns and some other spices and herbs, strain and use the broth for some tasty soups!

Stretch:  Use the flavor of pricey proteins; meat, poultry, fish and seafood in vegetable-heavy dishes.  A salad with tons of fresh vegetable and a cut up chicken breast, or a beef stew made with lean beef and lot’s of veggies can fill you up and go a long way!

How health-savvy are you?

Part Two - Multiple Choice...

The most dangerous place to gain weight is:

A.  All over

B.  Belly

C.  Thighs

D.  Hips

Answer: B. A bit more padding in your arms or legs may make your clothes snug, but it won't harm your health like a spare tire. New research from the Mayo Clinic has shown that lower-body fat is not biologically the same as a roll around the middle; that's largely made up of visceral fat, which has been linked to higher risk of diabetes, heart disease, and some cancers.  But moderate aerobic exercise like walking can help reduce belly fat.  Crunches, not so much.

To decrease your chances of catching a cold, avoid the following

A.  Going outside with wet hair

B.  Watching too much TV

C.  Sleeping in a draft

Answer: B.  Catching a chill, from an indoor draft or a blast of winter wind when your hair is wet - will not cause a cold.  On the other hand, being a couch potato may increase your likelihood of catching one.  A new study from Appalachian State University in North Carolina found the exercise reduces the frequency and severity of colds more than any other lifestyle factor.  Participants in the study who exercised five times a week took 43% to 46% fewer sick days.  And when they did get sick, their symptoms were much milder than their more sedentary peers'.  Experts believe that exercise triggers immune cells to temporarily circulate, fighting infection.

Being able to touch your toes is a good way to test:

A.  Your flexibility

B.  Your Blood Pressure

C.  Your risk of heart disease

D.  Your muscle strength

Answer: A and C.  Try this at home: Sit on the floor, legs straight, toes pointing up, and try to touch your toes.  While an inability to reach your tootsies doesn't mean you're having a heart attack, new research indicates that lack of flexibility may mean that your arteries are as rigid as the rest of you.  Stiff arteries can be precursor of heart disease.  Researchers believe that stretching may not only keep your limbs more flexible but also slow down arterial stiffening.

Which of the following foods may reduce cavities?

A.  Cranberries

B.  Cereal

C.  Bread

Answer: A.  The antibacterial components in cranberry juice have already been shown to prevent urinary tract infections in women.  Now it turns out that cranberries may also inhibit bacterial growth in your mouth, a leading cause of cavities and periodontal disease.  (Beware of cranberry drinks with added sugar, thought.  They only defeat the purpose.)  Another bonus?  One cup of cranberries has just 51 calories and is loaded with vitamin C.

The best source of more energy in the afternoon is:

A.  A cup a green tea

B.  A walk around the block

C.  A nap

Answer:  C.  Researchers at the University of Surrey in England found that older people who have trouble sleeping at night are often reluctant to take naps because they worry it's a sign of laziness.  In fact, the opposite is true.  Participants who took the occasional nap when necessary had the energy to lead more active lives than their siesta-resistant peers.

What amount of sleep a night is linked to an increased risk of premature death?

A. 5.5 hours

B.  6.5 hours

C.  9 hours

Answer:  A and C.  Both too little and too much sleep have been linked to an increased risk of premature death, though for different reasons.  According to a new meta-analysis of over one million participants, sleeping less than six hours a night increased the risk by 12%, while sleeping more than nine hours increased it by 30%.  Researchers believe that sleeping too little actually causes the increased risk, while sleeping too much is probably an indication of an underlying health issue.

How much screen time per day will hurt kids' social and intellectual development?

A.  45 minutes

B.  2 hours

C.  3.5 hours

Answer: C.  The American Academy of Pediatrics recommends that preschoolers limit screen time (including TV, computer and video games) to two hours a day.  But  a recent study found that over 66% of young children exceed that mark, which can lead to speech delays and obesity.  In a study of tweens, a daily dose of over two hours of screen time was linked to increased psychological problems, including difficulty getting along with friends.

Which item is likely to be germiest?

A.  Kitchen sponge

B.  Bathtub drain

C.  Remote control

D.  Toilet seat

Answer: A.  Beware the kitchen, especially sponges which soak up bacteria from food and counter tops.  The solution:  Moisten them, then pop them in the microwave for two minutes.  While you're at it, five the remote a swipe with disinfectant.  They're a magnet for germs, particularly during cold season.

The best place to store vitamins is in your:

A.  Refrigerator

B.  Linen closet

C.  Medicine cabinet

Answer:  B.  The high humidity in the bathroom can cause vitamins to lose their potency.  Refrigerators, often the second choice for storage, can also cause them to degrade faster because of temperature changes resulting from the door constantly being opened.  Top preserve efficacy, stash your vitamins in a cool place away from sunlight and humidity - and out of reach of children.

To help pass up that second piece of chocolate cake, you should:

A.  Vow to get on the scale the next morning

B.  Remind yourself that it won't look good on your hips

C.  Make a fist

D.  Keep a bag of carrots and other healthy snacks handy

Answer:  C.  For an instant hit of willpower, clench your fist.  A new study published in the Journal of Consumer Research found that tightening your muscles when faced with temptation can help shore up your self-control.  One caveat:  It only works in the moment - meaning, while you're actually staring down that slice.

Until Monday - keep thinking veggies and protein!

How health-savvy are you?

I got this right out of The Parade section of the Sunday Chicago Tribune.

Some of it I found fascinating, some redundant and some informative - things I really did not know!

Part One - True or False...

Drinking milk will make a cold worse.

False.  Dairy products will not result in more phlegm.  In the “better them than us” department, researchers in Australia asked adults with cold to drink milk, then measured their mucus output.  The up-shot?  There’s no correlation between dairy intake and more of the yucky stuff

Honey can help burns heal.

True.  A study of over 900 people with mild to moderate burns found that honey helped wounds heal faster than some antibiotic creams.  According to another study, though, honey didn’t work better on cuts or lacerations.  And steer clear of other kitchen burn remedies, like applying butter.  The CDC warns that doing so can increase chance of infection.

Gargling with salt water will help a sore throat.

True.  Though it isn’t a cure, “a saltwater gargle – ¼ to ½ teaspoons of salt dissolved in an 8-ounce glass of warm water – can temporarily relieve a sore or scratchy throat,” according to the Mayo Clinic.  Doctors believe the salt works by reducing swelling and inflammation.

Women have more “senior moments” than men.

False.   Anew Mayo Clinic study of more than 2000 men and women over 70 found that men were almost 50% more likely to suffer from mild cognitive impairment, including memory lapses.  So, ladies, if he forgets your anniversary, don’t blame him – blame science.

...BUT men are less likely to go to the doctor than women.

False.  When if comes to at least one medical situation, men are more proactive than women.  Cardiac rehabilitation can gently reduce the risk of death after a heart attack, but according to a new study by the Calgary, Wellness Institute of Calgary, women are less likely to seek treatment - and when they do, it's usually at a more serious stage in the disease.  Researchers surmise that the demands of family and work, as well as a lack of energy, may play a role.

Multiple choice tomorrow!

Another great exercise I don’t have to get on the floor to do!  I love being able to get more than one workout on a single piece of equipment! Get out that balance ball and after you work you abs try this - it’s great for your back, butt and legs!

A

Lie facedown with hips centered on a stability ball and legs extended behind you. Place hands on the floor in front of you, shoulders aligned over wrists.

B

Raise legs so they're in line with torso. Lower legs and repeat.

INSIDE INFO: This is Brooke Burke's favorite butt exercise! Thank you Shape Magazine!

SLIPPING....

Today is going to be shot and sweet because of yesterdays double feature!!!

A little reinforcement.....

With everyone starting the “NEW YEAR RESOLUTIONS” based on healthy eating and exercise, remember... Don’t let one slip-up throw you!!!!

If you eat an extra cookie, you probably won’t gain weight. BUT if you say to yourself, “I can’t believe I just did that!  I might as well eat whatever I want the rest of the day and start my diet again tomorrow, “ you could easily gain two pounds over night!  Think of it this way - if you make a mistake and go through a red light, would you continue to go through red lights for the rest of the day?  Of course not!  Believe me, I am always thinking of my next meal and that has been my motto over the last year and a half - meal to meal!!!! GET BACK ON THE WAGON!!!!

Two recipes I combined for one fabulous dinner...

Roasted Fennel and Red Pepper Salad

3 medium fennel bulbs, trimmed, quartered

2 large red peppers, cored, seeded, cut into fourths

10 whole mushrooms

1/3 cup plus 2 tablespoons olive oil

3 tablespoons coarsely chopped flat-leaf parsley

Juice of 1 large lemon

2 tablespoons sherry vinegar

1 clove garlic, minced

1/2 tablespoon salt

Freshly ground pepper

2-3 cups salad greens

2 tablespoons thinly shaved or grated Parmesan, optional

1. Heat oven to 425 degrees.  Place fennel, peppers and mushrooms in a large zip-top food storage bag; drizzle with 2 tablespoons of olive oil.  Rub bag to evenly distribute oil, transfer vegetables to a single layer on a large baking sheet.  Cook until softened and beginning to brown, about 25-30 minutes.  Set aside to cool 10 minutes.
2. Slice fennel and peppers into thin strips; quartered mushrooms.  Transfer roasted vegetables to mixing bowl;  sprinkle with parsley.  Set aside.
3. Whisk together lemon juice, vinegar, garlic and remaining 1/3 cup of oilve oil; whisk in salt and pepper.  Drizzle dressing over roasted vegetables; toss to coat.  Place salad greens on large salad platte.  Top with roasted vegetables; sprinkle with Parmesan.

Nutrition information per serving: (serves 6)

203 calories, 70% calories from fat, 17g fat, 2g saturated fat, 0mg cholesterol, 14g carbohydrates, 2g protein, 262mg sodium, 5g fiber

Sauteed Scallops with Chermoula

This is adapted from Chef Monica Pope of T’afia in Houston and was included in an April Dinner at Home column in the Chicago Tribune.  Leftover chermoula makes a fantastic dressing for romaine, chicken and shrimp salad.

Chermoula Sauce

3/4 cup olive oil

1/2 cup each: parsely leaves, cilantro leaves

1/3 cup fresh lemon juice

4 cloves garlic

1 teaspoon cumin

1 teaspoon sweet or smoked paprika

3/4 teaspoon salt

1/4 teaspoon ground red peppers

Scallops

1 1/4 pounds of large sea scallops

1/4 teaspoon salt

Freshly ground pepper

2 tablespoons olive oil

Parsley sprigs

1. For chermoula sauce, process oil, parsley, cilantro, lemon juice, garlic, cumin, paprika, salt and ground pepper in a blender until garlic and herbs are finely chopped.  Taste; adjust seasonings.  (Chermoula will keep up to 2 days covered in the refrigerator; use at room temperature.)
2. Pat scallops dry.  Season with the salt and pepper to taste.  Heat oil in large nonstick skilled until hot.  Add the scallops in a single, uncrowded layer.  Sear over medium-high heat until golden, about 3 minutes.  Turn: sear the other side, about 1 1/2 minutes.
3. Transfer scallops and pan juices to 4 heated serving plates.  Pour about 2 tablespoons chermoula over and around each serving.  Garnish with parsley sprigs.

Nutrition information per serving (serves 4)

309 calories, 62% of calories from fat, 21g fat, 3g saturated fat, 47mg cholesterol, 5g carbohydrates, 24g protein, 521mg sodium, 0g fiber

This is what I did...

I made the salad, without the dressing.  I first smoked the scallops than I sauteed them.  I place the scallops over the mixed greens and roasted vegetables and used the chermoula sauce as the dressing!  I eliminated a lot of the oil by using the my spray and I used a lot less salt and no Parmesan cheese.  

A special thank you to Karen and Kris for the wonderful Christmas present - the Alaskan sea scallops!