AMC...

Going to the movies?  I haven’t been in ages!!! But this information is good to know!  In light of the fact that recently proposed regulations would not require movie theaters to display calorie counts, we're SO happy to hear that theater chain AMC is now offering better-for-you treats at its concession stands. The Smart MovieSnacks pack - consists of a trail-mix bar, fruit chips, a bag of PopCorners and a bottle of water. While this is a HUGE step in the right direction, you might want to share that pack with a pal! it's still a lot of food for a snack and not that low cal or truly healthy!  But it is a start in the right direction!  Two thumbs up!  I think I might go to the movies this weekend!

Until Monday - keep thinking veggies and protein! 

Thank You Laughing Cow Cheese...

Thank you Hungry Girl...

Get ready to chew for a cause.  Our pals at The Laughing Cow have launched a new campaign called the Life Well Laughed Project, aimed at getting kids active and interested in healthier lifestyles. How can YOU help? Click on the link, sign in and enter the UPC code from any package of The Laughing Cow cheese wedges or Mini Babybel. For every entry received by July 15th, the Cow will chip in a dollar toward health & wellness programs... up to $500,000! So PARTICIPATE!

New Rules for Bike Commuters...

I am quite oblivious to the costs at the pump, but since it is all over the news these days, you can’t help but be aware!  More and more people are taking to the two wheel option for transportation!  I have been a 9 months out of the year as bike commuter for the last three years, and LOVE it!  It took some time to get used to, but I feel I have it down perfectly now!  

Thank you Shape magazine for some more helpful hints!

To get where you're going safely and in style, here are some simple rules..

1. Go chic. "You don't need to go all spandex crazy to ride your bike to work and heels are definitely okay! It's actually easier to bike in heels than it is to walk in them.  As far as what to wear, if you can walk three or four blocks in it, you can probably bike in it. 

2. Never, ever leave home without a helmet. And put a good, bright blinking red light on the back of your bike. (Red always goes on the back; use a white one if you want a light on the front.) 

3. Get a basket or a rack. "A backpack or messenger bag makes you sweat more.  Get the bag off your body — there are plenty of cool bags (panniers) that attach to racks on bikes. "This will make you look way more put together when you get to your destination and you won't have a big sweat stain on your back!

4. Keep your eyes on the tires of cars.  You can get a feel for what someone is going to do — as in, pull out of a parking spot or turn — by seeing what direction their tires are pointed in.  That split second of extra time you have by knowing what they're going to do can keep you out of trouble.  I also look in the side view mirrors of parked cars!

5. Keep your distance. Don't ride alongside a car. Instead, ride behind the right or left rear corner of the car.  You'll avoid running into the car if they try to turn or pull over.

6. Slow down, enjoy the ride. Remember that the guy walking the dog and 

talking on his cell phone just won't have enough attention bandwidth to see you, as much as you'd like him to. Plan accordingly. "And don't be a jerk. Think more Country Time lemonade commercial, less Tour de France.  

Something that has me really baffled is that I am seeing more and more people texting and  riding a bike and what about the people talking on their cell phones and riding!  I for one just don’t get it!!!!  I think I have "bike rage"!

Chicken...

Wow, chicken is just too complicated for me to cook!  Even a boneless, skinless chicken breast!  My only remedy is from packet to smoker, season than scrub my hands!  

Here are some great tips, if you can remember them all!

Wash the Chicken

This may come as a shock to all of you who automatically rinse your poultry just before cooking. It certainly was for me. So what’s the big deal? Cross contamination! Rinsing your chicken is an ideal way to spew nasty pathogens all over your sink and the surrounding area. Rinsing never did get rid of pathogens anyway. Instead, try to get the meat onto the baking pan with as little contact as possible. Then wipe down your counter with hot soapy water or a mixture of hot water and 1 tablespoon liquid bleach.

Use an Old Plastic Cutting Board

There’s an ongoing controversy about the safety of wood versus plastic boards for cutting raw chicken. As it turns out, old plastic cutting boards must be run through a dishwasher to be sanitized. Wood boards, on the other hand, are equally clean after a hand washing.  I also just read somewhere else that you can use some nail polish on one side of the board to detail raw meats on that side and vegetables for the other!

Forget to Wash Your Hands

You can’t be reminded often enough: Wash your hands well and scrub under your nails. Have you noticed that chefs and serious cooks don’t have long nails? And they tend not to wear jewelry, either. Both provide great hiding places for bacteria. That mysterious stomach bug you had could very well have been a case of food poisoning from your own kitchen.

Ignore the Magic Number

A lot of cooks still aren’t aware that the folks at the USDA dropped the recommended safe temperatures for all cooked poultry five years ago to 165°F. The good news is that this results in juicy, tender meat. (The old temperatures were 180°F for a whole roast bird tested in the thigh, or 170°F for a breast. Both often result in dry-as-cotton meat.)

Creamy basil-onion dip...

Chicago Tribune recipe

2 tablespoons olive oil

1 large sweet onion, thinly sliced

1 glove garlic, minced

1 tablespoon balsamic vinegar

2/3 cup light mayonnaise

1/3 cup low-fat yogurt, preferably Greek

1/4 cup finely chopped basil

freshly ground pepper and salt to taste

Heat the oil in a large skillet over medium heat; add the onion.  Cook, stirring, until caramelized, about 30 minutes.  Add the garlic and vinegar; cook, stirring until garlic softens, about 5 minutes.  Pour the onion-garlic mixture in a bowl; stir in the mayonnaise, yogurt, basil and salt and pepper to taste.  Refrigerate.

This recipe makes about one cup of dip (I doubled the recipe).

Nutritional information per tablespoon:  56 calories, 79% of calories form fat, 5 g fat, 0 g saturated fat, 4 mg cholesterol, 3 g carbohydrates, 0 g protein, 87 mg sodium, 0 g fiber.

I am not a nutritionist so I can't give you the brake down of the nutritional facts of this recipe that I altered.  I totally eliminated the mayo and used Fat Free Greek yogurt.  I used my olive oil spray to caramelize the onions and I did add some smoked paprika for some added flavor.  I also roasted my garlic and squeezed about a tablespoon of lemon!  I served with broccoli florets and snow peas - A Success!!!!! 

Horseradish...

Or something to clear your sinuses!

We are in the mist of Passover, and I am not observing it!  But, it sure  brings back happy memories of growing up!   Bob now makes his own horseradish from scratch and wow, is it yummy! There is nothing like a wonderful piece of prime rib, baked potato with some horseradish cream sauce, made with fat free Greek yogurt, of course, on a special occasion!  HUM!  Time start thinking about one :).

Horseradish is low in Saturated Fat and Cholesterol and high in Dietary Fiber, Vitamin C, Folate, Pantothenic Acid, Magnesium, Potassium and Manganese, Riboflavin, Vitamin B6, Phosphorus and Copper.  The nutritional value of horseradish makes it ideal for maintaining optimum health and weight loss.  It stimulates the body’s immune system and appetite. The juice extracted from horseradish root dissolves the mucus in the nose and thus, releases sinus infections.  Horseradish has expectorant, antibacterial, strong antibiotic, coronary vasodilatator, anti-inflammatory, anti-parasitic, anti-anemic and diuretic properties. 

 Until Monday - keep thinking veggies and protein! 

Fava Beans (aka Broad Beans)...

MMMM! Spring in a pod! I love fava beans, even if they are a little work. OK, a lot of work, but so worth it! Not only are the big, fat, creamy beans scrumptious, but fava beans are particularly high in fiber (85 percent of the RDV), and also high in iron (30 percent of a day’s requirement). They contain no cholesterol and are low in fat.  Bob and I love to pick them out at the farmers market!

Fava beans are also noted to contain L-dopa, which is used as a drug for the treatment of Parkinson’s disease. Additionally, as with most whole grains, consumption of fava beans can help reduce risks associated with heart disease.

Everyday Challenge...

I LOVED THIS ARTICLE!!!

Squatting in a public restroom!

The Test:  Stand with your feet about shoulder-width apart, hands on hips, and squat down until your thighs are parallel to the floor; hold this position for as long as you can.

how’d you do?

30 seconds or longer - 
your good to go just about anywhere

20-29 seconds - 
take it easy on the H2O until you practice those squats 

(try 15-20 every other day)

19 seconds or less - 
you might want to hold it until you get home!

Get Bitter (or don’t)...

I haven’t even thought of bitters until I read something in the paper and that of course triggered me to go out and get some!  I forgot how much I love the taste of the root-based Angostura.  I remember back in the day when I did some bar tending and bitters were mostly used in Old Fashions or gin infused drinks!  I just love it with some seltzer with a few drops a squeeze of lime and I have a refreshing drink!  The Angostura aromatic bitters is a highly concentrated food and beverage flavoring.  It is made from a secret formula, a unique blend of herb and spices.  There are many different flavors out there now so buyer beware of the calorie, sugar and carb counts!  The Angostura has 12 calories per 1/2 a teaspoon and 2 g carbohydrates as opposed to the flavored bitters that are 135 calories because of the added sugar!  I might have to start experimenting with it in some food recipes (will keep you posted)!

Going on Food Journal 100...

I can’t believe I have been keeping a food journal for 100 weeks!  It has kept me focused, honest and pretty much maintaining my ideal weight!  Yes it was a chore in the beginning, but now it is just part of my daily routine.  I get to look back and compare my data.  Some of my entries have turned into little stories, especially concerning the “evil” cookies during the Holidays!  I have certainly learned what my trigger foods are, I have learned not to dwell on my mistakes and to certainly choose my own battles!  By doing the “write” thing I can go back and and always get myself motivated whenever I find myself in a slump!  I highly suggest keeping a journal, it will help you set yourself up to succeed and always keep you eye on  the prize!

Mint...

When most people think of peppermint, they think of a pleasant aroma or a flavoring in products such as candy, chewing gum, toothpaste, and ice cream. These are but two of the myriad of health benefits of the peppermint leaf.

One primary benefit of peppermint is its aid to the digestive system. It will calm the stomach, aid in getting more nutrition from the food, kill harmful bacteria in the stomach, and relax intestinal muscles, thus helping with a problem of cramping. An after dinner mint can reduce stomach gas and the amount of time food is in the stomach. 

Peppermint has been one of the popular herbs known since antiquity for its distinctive aroma and medicinal value. The herb has a characteristic refreshing cool breeze sensation when eaten on taste buds, palate and throat, and on nasal olfaction glands when inhaled. This unique quality of mint is due menthol, an essential oil in it.

It's starting to really feel like Spring in Chicago!  I am sure we will have a few more below normal days, but for now the idea of Spring is growing on me!  So, now is the time we are beginning to think about our herb garden.  I have kept a list of our successes and our failures, what to plant on our balcony and what not to!  One of the herbs we have been successful with is mint!  We have found that the spearmint was just a little too mild, therefore we are drawn to the peppermint for a brighter taste! I love a few leaves in my iced tea while I am enjoying the mid morning sun on the balcony or some chopped up leaves in my salad always adds a little complexity to it!

 Until Monday - keep thinking veggies and protein! 

Get out the calculator...

To trim down you do need to start getting an idea about calorie intake.  Here is a great example and some guidelines for you to think about!

1.  Multiply your weight goal by 10.  That's the minimum number of calories you ned per day without physical activity.  For example, if you weigh 160 pounds but your goal is 120, aim for no less than 1200 calories.

2. Factor in daily activity.  If you have a job that keeps you on your feet or you incorporate movement into your daily lifestyle, add another 3 calories per pound of your ideal body weight.  A nurse of busy mom who wants to weigh 120, for example, can afford an additional 360 calories a day.

3. Tack on extra exercise.  On the days you work out, add half the calories you burn to your allotted intake.  This will give you the extra energy you need to sail through a sweat session, but won't undo all your hard work.

You Ate It, Negate It!

Uno's personal deep dish cheese pizza = 2310 calories that means 3 hours of jumping rope!!!

Hardwood Floors and the Slipper Genie...

LOL!  I got these slipper genies for my birthday and low and behold, these microfiber slippers are great for dusting up the floor AND working out!  I always love to find new ways to do house chores and burn those calories at the same time!  The answer - slipper genies!  Thank you my dear friend Kathy for such a great gift!  

Check out my blog from March 2nd - “work out with a towel”!  I can put my towels away and voila!  I got my slippers!  I can do those planks and shine the floor!  I can slide and glide across the wooden floors and really work my legs, especially the inner thighs doing side to side glides!  Put on some jammin tunes and have fun doing those mundane chores!

My New Spice of Life...

OK, those of you who really know me know how organized I am.  Sometimes it is just embarrassing and I am the brunt of many jokes!  On one of the food network channels ( I think it was America’s Taste Kitchen), they had this great idea about how to keep your spices fresh and organized!  I loved the idea, but my husband executed it!  He got the perfect size, airtight container, put all our spices in zip lock bags and labeled them!  The result - I can easily find the spices I need!  

Since we do not use butter, minimal amounts of oil and very limited salt, spices have become our best friend!  Spice jars and spice racks never worked for us. Searching for spices was started to get frustrating!  Now I take out the magic container and I am back to feeling like a mad scientist - a pinch here and a dash there!  Be creative and imaginative!

Leeks...

One of Springs superfoods! Leeks look like cartoonishly big green onions, with a wonderfully sweet and subtle onion flavor. When braised or slowly sauteed, they melt into a sweet and creamy concoction that is hard not to love, a little extra complex flavor!  Trader Joe’s have them already cleaned and trimmed and ready to go!

They are also a workhorses in the health department as well. Like garlic, onions, scallions, chives and shallots, leeks can help the liver eliminate toxins and carcinogens. Leeks contain sulfur compounds that may protect against heart disease and some cancers, they can help the liver eliminate toxins and carcinogens.  

In the book French Women Don't Get Fat, Mireille Guilliano introduces a recipe for  "Magical Leek Soup" as part of  two day jump start to weight lose.  Yes, I tried it and it did work at the time - but I was starving!!!!  Her book also taught me a lot about portion control!  Of course I  later found out, that for me, I really just needed to learn what to not to eat and a lot more!

Regular consumption of these Allium vegetables (as little as two or more times a week, although I could certainly eat them every meal) is associated with a reduced risk of prostate and colon cancer.

Give Peas a Chance...

Maybe it’s because of it’s peak season for the peas, we have been throwing them in our salads for that extra sweet crunch, color and texture!

Peas are a fair source of vitamins A and C, as well as niacin and iron.  Like most legumes they are high in carbs and calories.  Use sparingly!

Nutritional facts about peas, 1 cup:

Water: 114.35 g, Calories: 117, Protein: 7.86 g, Carbohydrates: 20.97 g, Fiber: 7.4 g, Sugars: 8

Until Monday - keep thinking veggies and protein! 

Vitamin A and Hair...

No doubt you know that eating healthy is good for you in a plethora of ways—it can decrease your risk of disease, improve your immune system, increase your energy levels and even affect your sleeping habits. But did you know certain foods can improve the way you look, too?

“Vitamin A helps produce a conditioning substance for the scalp known as sebum, which keeps hair looking and feeling healthy,” says DiBona. In addition to these beauty benefits, this vitamin contributes to better eye health and immune system function, which keeps you vital and strong from head to toe. 

Foods to Try: Apricots, broccoli, cantaloupe, carrots, egg yolks, mangoes, oatmeal, spinach and sweet potatoes. 

Tread Rightly...

Water to gulp?  Check.

Towel to wipe up sweat?  Check.

Music to listen to? Check.

OOPS!  One more thing to consider!

Before you hit your stride, bump up the incline!  The zero setting on most machines is actually slightly downhill.  A 1.0 incline will simulate a flat surface and help you burn more calories.   

I did this yesterday and I really couldn’t feel the difference but I did burn more calories.  I also checked my treadmill out with my iHandy level app in my iPhone!   (there is an app for just about anything!) My treadmill is level at zero setting!  Bonus for me!  I usually have my treadmill set on manual so I can up my speed and incline as I see fit!  There are plenty of mornings I might challenge myself to some steep hills at a slower speed, or sprint to my imaginary finish line!

Cute story...

I have a very needy little black cat named Pooh, and sometimes in the morning she loves to follow me around and get underfoot!  Sometimes she follows me right on to the treadmill, and when I turn it on she slowly just rolls off.  One time she jumped on at a little higher speed and went flying, not in a dangerous way! I thought this would deter her from any more attempts.  But not Pooh!  The other morning she got on, rolled off and then to my surprise, just as I was ready to up the speed, she got back on and actually walked a few steps before rolling back off!  

Picture...

OK - the picture is of our other cat Shmooh (Yes - Pooh and Shmooh)!  He is just a big lazy big cat that could use a good workout!

More on portion control...

Consider your plate size!  The bigger the plate, the more you might fill it!  OK - I will admit that we do use our 12 inch plates for our wonderful salads, otherwise I make such a huge mess on the table!  But when it comes to all other dinners we have learned to cut our calories by downsizing our plates!  It really does help!  I know my eyes are always bigger than my mouth and now I just don’t stuff myself like I used to!  

Not that I eat pasta anymore, but this is a great example:

9-inch plate:

2 ounces of pasta, 1/2 cup sauce, 3 meatballs (3 ounces) = 520 calories

10-inch plate

4 ounces of pasta, 1 cup sauce, 4 meatballs (4 ounces) = 873 calories

12-inch plate

6 ounces pasta, 1 1/2 cup sauce, 5 meatballs (5 ounces) = 1227 calories

 








Portion control for the gadget generation...

I love this!!!

The super-sizing of American portions has been going on for years, and nutrition experts urge us to cut the lion’s share to kitty size by learning how much is too much.  Because we are unlikely to stuff our purses and pockets with measuring cups and spoons, we must train our eye!

Next time you cradle your smart phone, think of it as a 3-4 ounce portion of the protein you should be eating at one sitting, whether it is a steak, piece of fish or chicken!  How about a computer mouse: that’s how big your baked potato should be! 

CD: one slice of bread

A small thumb drive: 1 tablespoon

Two earbuds: 1 teaspoon

AC power adapter: 1/2 a cup

Pedometer: 1/4 cup
iPod nano: 1 ounce of chocolate