New Years Eve...

For me - it is more about toasting the old year away!  Bob and I will be having a special dinner tonight with a great bottle of wine!  I have never been a big fan of NYE!  I will probably fall asleep way before midnight, but I told Bob I am setting my alarm this year and having my good luck Hoppin' Johns, (black eye peas and this year will be with wild rice) at 12:01.  

Cheers to 2013 and have a very safe New Years Eve and a Happy and Healthy New Year!

(you can read more about Hoppin' Johns from my blog on 1/1/2010.)

SHIRATAKI NOODLES...

Pasta lovers, it’s time to throw an Italian feast: Now you can enjoy your noodles for 20 calories and 5 carbs (and some brands have even less of both!) per serving. Shirataki noodles are made from the konjac plant, the same plant that we get the fiber and satiety supplement glucomannan from—read: They keep you full. Shirataki don’t have much flavor and come in every shape from angel to fettuccine to penne and more, so you can use them in any pasta recipe. Just take them out of the bag, rinse thoroughly, and heat, and they’re ready to toss into whatever you’re craving!  I will be having them tonight with an assortment of vegetables I cooked up and portioned out a few weeks ago!

Until Monday - Keep thinking veggies and protein!

Make Your New Year's Resolutions Successful...

A new year is right around the corner and that means a new list of – in far too many cases – the same old New Year's resolutions. Every year at around this time, millions of people around the world resolve to improver their lives beginning Jan. 1 – and for most, their resolutions die sometime within the first few months, if they get off the ground at all.

What can you do to make this year different? What can you do to make sure your New Year's resolutions stick? Here are five ways to keep your 2013 resolutions while avoiding some of the common pitfalls that have struck down your resolutions in year's past.

Think It Through: One of the biggest mistakes resolvers make is jumping into a resolution without thinking it through. Sure, you can resolve to start working out, lose weight, quit smoking, eat healthier or be more patient with your kids – but words are just words unless they're supported by sensible actions. And sensible actions require a sensible plan. Resolving to exercise? Think about how many days per week, whether to go to the gym or work out at home, potential hurdles / challenges that may come up, and other factors. Resolving to be more patient? Map out a half-dozen specific ways to do it (think before you speak / act; give yourself a "time out" so you can refocus, etc.). Whatever your resolution, you have to figure out how to make it work or it probably won't work, pure and simple.

Foods that Can Ruin Your Workout..

Could you be sabotaging your fitness success by eating high sodium foods, such as roasted nuts?

Even though nuts are a great snack (and can help with weight loss) most roasted nuts are also salted, and salty foods can disrupt the delicate fluid-balance required for optimal workouts.

I would avoid (high sodium foods) at all costs. Using a little bit of salt in your meals is OK, but stay away from the following foods: beef jerky, salted and roasted nuts, lunch meats, and processed snack foods like chips (you shouldn't be consuming these foods anyway).

Merry Christmas...

It is not a white Christmas in Chicago!

I will do a light workout, shower and get back into a clean pair of Pajama's!

(painting by me )

Christmas Eve...

I can’t wait to fill these plates and glasses :)  I always feel so grown up when I set a special table and I love mixing and matching all our china, crystal and flatware from grandparent and great grandparents! It will be our traditional quiet evening at home with a special dinner.  Work has been insane for both Bob and me so we decided to make this dinner as simple as possible!  Bob went to our favorite butcher - Geppharts and got a beautiful porterhouse steak and we saved a special bottle of wine to open.  I was so good over the weekend that I finally saw a number on the scale this morning that I can deal with!  I will partake in a popover! It will be delicious with the wild mushroom medley Bob is preparing!  I am sure there might be a surprise or two as the evening progresses!

Happy Holidays to ALL....

On A Personal Note...

The world didn’t end like the Mayans predicted!  Ha Ha, maybe in the back of my head I thought the myth was accurate and that is why I have been so out of control lately!  No more excuses!  I took the day off from work as a “mental health” day because I just did not want to be around all the tempting food at our office pot luck all day feast!  I know that sounds so bah humbug but I have no will power right now and it isn’t like I can go out and run 5 extra miles to burn the extra calories because my left calf is still bothering me!  It is the busiest time of year at work for me and it wasn’t an easy decision, but I worked some extra hours to get as much done as possible and now I am safe in my house with no temptations!  Off to a great start for the weekend!

Until Monday - Keep thinking veggies and protein - I know I have to!

“How do I keep from inhaling everything in sight at a big holiday dinner?"...

For some reason I am really struggling with this years Holiday season!  That table is likely to be loaded with heavy sides, fatty meats, and starchy dishes. But there are plenty of ways to keep yourself under control. As mentioned before, eating beforehand and drinking water are really important. Also, make exercise a priority before the meal - you'll probably be consuming extra calories, so BURN extra calories too! And bring along a guilt-free dish of your own to contribute - both because the host will appreciate it AND so that there's an item on the table that you don't have to second-guess. Then survey your options before diving in. Fill most of your plate with lean protein and vegetables. (Just watch out for buttery, oily, and cream-covered veggies.) Then take small servings of your favorite indulgent items!

Shamrock Shuffle...

I am already signed up for 2 races for 2013!  I  haven’t run the Shamrock Shuffle 8k in years!  It is the race that kicks off the season and I hope I am ready by April 7th!  2012 was not a great “physical” year for me and I hope all the little aches and pains are gone soon and I can concentrate on training!  

Nutmeg...

Nutmeg is low in sodium and cholesterol and high in fiber and manganese, which is a catalyst for breaking down fats and cholesterol—an important process for weight loss!  Just be sure to use it in small doses, as larger amounts (full cloves) could be toxic. I know when I think nutmeg, I think eggnog!  No No to that and sprinkle some on my baked apples instead!

Holiday Survival Guide... 

“I'm going to a holiday cocktail party, and I want to enjoy myself without consuming TOO many calories. Any tips?"
It's completely possible to find a balance here... Before any soiree, always eat sensibly throughout the day, and have a light snack before you head out; this way you'll be less tempted to overdo it on all of those hors d'oeuvres. And drink lots of water, before and during the party - staying hydrated helps you avoid confusing thirst with hunger. Sipping alcohol? Alternate with glasses of H2O, and stick with smart selections: a glass of wine, a bottle of light beer, or a mixed drink made with a single shot of clear alcohol (like rum or vodka) and a calorie-free mixer - like club soda. 

"It's a holiday! You can let loose for one day, can't you?"

What you wish you could say: “Between Columbus Day, Valentine's Day, and Take Your Pet to Work Day, there will always be a holiday to justify a treat if that's what you're looking for."

Try this instead: Remember that food isn't the only way to celebrate. Show people that you can enjoy the holidays in other ways by telling them about the fun things you've done. "Can you believe I went skating today for the first time in ten years? You should have seen me gliding on the ice!"

Until Monday - Keep thinking veggies and protein!

"Food Pushers" and How to Respond...

What to say to someone who makes your food their business!

The holidays bring out the best and the worst behaviors around the dinner table. And while snarky, knee-jerk reactions to comments like "You sure can put it away can't you?" can be tough to resist, they also fuel the drama that can make your holidays anything but happy. Here are my two favorite perfectly polite response for when someone makes your food their business.

"Why bother with rabbit food? Life is for having fun! Stop being such a health nut."

What you wish you could say: "What makes you think I'm not having fun? Watching you try to pick the kale out of a smoothie is hilarious!"

Try this instead: Challenge them to try it your way. I can teach you some really amazing recipes that are so good, I bet you wouldn't even know they're healthy!" And emphasize the fact that eating healthy makes you feel good! It's much harder to have fun when you're uncomfortable in your clothes!

See Friday for my other favorite!

New Shoes...

Nothing like a new pair of shoes!  Not necessarily the color I would choose, but, when I was training for the marathon it was all about getting the right pair of shoes, not a fashion statement!  I have been loyal to New Balance and I love the store!  Since I was two months behind in getting the new model, the sales person told me there was no real performance change from the last model and therefore, I saved $30.00!  Nothing like a bargain :).  Now all I want to do is go out on the weekends and run!  It hasn’t been a great year for me physically and now I am experiencing some pain in my left calf.  I am going to the doctor tomorrow and hopefully he will get me on the road to recovery.  I have been successful with a new chiropractor and than a deep, deep, deep tissue message!  Believe me it is nothing like a spa message!  Happy trails!

Spotted on the Shelves...

Fage Total Authentic Greek Tzatziki Sauce - The folks at Fage make some of the BEST Greek yogurt around!  Not that it is a difficult sauce to make on your own, I am still thrilled to learn that they're churning out a low-fat version of a saucy favorite!  Cool cucumber, garlic 'n onion, a little lemon... Yum! A 2-tbsp. serving of the yogurt sauce has 25 calories, 1.5g fat, 45mg sodium, 1g carbs, 0g fiber, 1g sugars, and 2g protein. I might be dipping away, when I need a fast stand by!

Navigating the Holiday Buffet...

Skip: Apple Pie

Pick: Pumpkin Pie

If you have your choices of pies, pumpkin is almost always the better option. Pumpkin pie is lower in calories and saturated fat because it only has a bottom crust, and pumpkin is actually really high in Vitamin A and other nutrients!  For an even lower-calorie option, make no-crust pumpkin pie in mugs or ramekins and top with toasted pumpkin seeds or walnuts!

Help Keep the Holiday Pounds Off During the Season..

A Time of Sharing: If the holidays are about one thing, it's celebrating with friends, family and loved ones. In many cases, you have the opportunity to spend time with people you might not have seen all year or longer. That's the spirit of the holidays, not the food. So enjoy a good meal, to be sure, but spend most of your time enjoying the company of those who matter most and you'll enjoy a guilt-free, healthy holidays that keeps you in shape and ready to roll in 2013!

Until Monday - Keep thinking veggies and protein!

Trend Alert: Veggie-Inspired Desserts...

Goodbye, chocolate-covered bacon; hello, chocolate-dipped cauliflower! While you may normally think of veggies as something to choke down before moving onto dessert, a new trend of veggie-inspired desserts may change that, according to a report in the latest issue of Food Technology magazine. Classic sweet treats such as carrot cake and sweet potato pie have long been fan favorites, but now pastry chefs are going above and beyond to include flavorful picks such as cucumbers, eggplants, beets, squash, carrots, mushrooms, and tomatoes in baked goods.

From indie vegan bakeries to fine dining establishments, bakers and chefs are using a wide range of chopped, puréed, and shredded veggies in exciting new culinary creations. In some cases, veggies with similar textures can be used in place of fruits, such as replacing apples or pears with eggplant. Other ideas come from cultural influences like serving up desserts like Vietnamese bean pudding and Japanese adzuki bean ice cream, and others from long-held traditions. For example, food historians say that for decades home cooks have relied on naturally sweet readily available veggies, like beets, when sugar was scarce.

With the explosion of interest in nutrition, local and in-season food, and plant-based diets, I predict that this red-hot veg trend will keep on growing (no pun intended).  I wish I was this creative! 

Biking...

I can hardly believe it myself!  it is December 5th and I am still commuting to work by bike!  Maybe Old Man winter won’t come at all!  Wishful thinking.  Anyway, until there is that dangerous black ice - I will keep on riding! I might have another week :)

GINGER...

Another reason to love ginger, it can help suppress that hungry feeling!  For centuries, many cultures have used ginger root for its amazing digestive powers. Whether it's in a smoothie or in an Indian dish (sorry, ginger ale doesn't count!), ginger works as a stimulant that energizes the body and improves digestion, thereby making you less hungry.

Travel Light: Airport/Airplane Food News...

Thank you Hungry Girl for some excellent advice on traveling!  I always stress out whenever I travel!  One thing that can make holiday travel more difficult is navigating food options, both at the airport and in-flight. Lucky for all of us, there's a wealth of new and useful info out there, ready to help! First, the Physicians Committee for Responsible Medicine has released a report ranking 18 major airports in the U.S. in terms of healthful food options. At the top of the chart? Newark Liberty International Airport! Hartsfield-Jackson Atlanta International Airport ranked the lowest.  Our pal the Diet Detective weighs in every year on which airlines have the most diet-friendly on-board options, and this year's results are in! Virgin America tops the list, with Air Canada and Alaska Airlines right behind it. The lowest marks went to Allegiant Air. Click for the full report, packed with tons of great info. And to help you through every step of your airline travels, GateGuru is here to assist you! In addition to up-to-the-minute flight details (delays, checkpoint wait times, destination weather, etc.), the free smartphone app provides a list of eateries in each of 200 airports, including the specific locations and even reviews! Not that I am doing any traveling this Holiday season - I did download the app!  Safe travels, everyone!

Help Keep the Holiday Pounds Off During the Season...

No Grazing Allowed: It might look like a buffet, but you don't have to treat the holiday meal like one. There's a difference between enjoying a variety of foods and heaping plate after plate with calorie- and fat-laden fare that's sure to weigh you down. Fill your plate, leave some room for dessert and a few "second tasters" of things you liked the first time around, but then call it a meal and move on. Just because the food's still on the table doesn't mean you're obligated to eat it. Think it terms of normal meals and you'll avoid endless grazing that adds up to an overstuffed belly and scale!

Until Monday - Keep thinking veggies and protein!

All Natural Detox Foods... 

After this holiday season many people make their New Year's resolutions based on weight loss and their nutrition. In order to get your body back on track after the numerous holiday sugar-laden feasts you will need to first look to incorporating some foods into your diet that can help you detox first.

Detoxing the body can be done naturally by simply incorporating certain foods that can help your system get rid of toxins and excess. Let's take a look at a few:

• Fruit
  Fruits are high in fiber such and contain antioxidants, nutrients and important vitamins that can help your body get rid of excess. Have an apple or a pear next time to get your detox process started.

• Green Vegetables
  Fill up on green vegetables and detox your body naturally. By incorporating veggies such as kale, arugula and spinach you can help your digestive system with some chlorophyll which helps the body get rid of harmful environmental toxins from smog, heavy metals, herbicides, cleaning products and pesticides. They also aid the liver in detoxification.

• Lemons
  A good way to start the day is by sprinkling some lemon into your water. This fruit can help you flush out toxins and help your liver with the cleaning process of your internal organs.

• Spices
  Try some garlic or red cayenne pepper as new spices for your diet. Both can help boost your metabolism and help you detoxify where you need it.

Try getting back on track with these foods after the holidays and start the new year refreshed!

Don't forget - water, water, water.....

Work Out Without Lifting a Finger...

Who says it takes all kinds of effort to stay in shape? Sometimes the best exercises are so simple they don't even require you to lift a finger. Actually, we're talking about great lower-body exercises that tone, tighten and keep your hips, glutes, hamstrings and calves looking great using only your body weight (no fingers / hands required) as resistance. 

Jumps: Plyometric exercises involve quick bursts of explosive power. Jumps are one example of a plyometric exercise, and you might expect, they're easy to do. With feet shoulder-width apart, hands at sides, back straight, lower into a squat position and then power up immediately, using arm swing to help maintain balance and increase the height of your jump. Jumps can be performed from ground to air or from the ground to a stable surface, such as a metal box or wall. Build to 10-20 repetitions, 2-3 sets.  

Ward Off Colds With Yogurt...

Another reason to love yogurt!  Start bolstering your immune system for fall and winter by downing a cup of probiotic-rich yogurt every day. Those good bacteria strengthen your immunity and have been associated with a 42 percent lower risk of getting upper respiratory infections, such as colds. The strains of probiotics are found in fermented dairy products such as yogurt and kefir. And don’t forget while you're downing those, lay off the excess sugar, antibiotics, and stress, all of which can kill good bacteria in your gut and make you more susceptible to cold-weather ailments.

Eat Asparagus, Prevent a Hangover...

With the Holiday season upon us with all the socializing - I thought this was really interesting!  And, another great excuse to eat more asparagus!  The leaves and shoots of this super-veggie contain enzymes that break down alcohol after heavy drinking, preventing a hangover, and even eating it the day after can tame one that is already making you miserable, according to Korean scientists. The best way to prevent a hangover, of course, is to avoid overindulging. Munch on some stalks before you head out or during your bar visit, though, and not only will you get the beneficial enzymes but your stomach will be full of food, which slows down your body's absorption of alcohol in the first place.

A Food Coma to Remember...

Happy Friday!  

Off to work with a healthy lunch box of leftovers :)

Until Monday - Keep thinking veggies and protien!

Happy Thanksgiving...

I am Thankful that Bob is roasting another turkey!  We are concerned that we are going to have more people than anticipated!

Our menu:

Starting with a wild mushroom terrain made with porcini mushrooms, light cream cheese, herbs and spices. Manchego cheese with assorted crackers.

Oven Baked Spanish tortilla which to me is like an egg, potato and bell pepper fratta.

The star of the show is the turkey with corn waffles and gravy (our deconstructed stuffing)

Grapefruit sections, Brussels sprout salad, cranberry sauce and medley of roasted squashes

Dessert is the spiced pumpkin and walnut roll up cake.  We have the good, the bad but all delicious!  I think it will be a feast to remember!

Just DO IT...

I must workout - I must workout - I must workout!  

It truly is the start of the Holidays and I am already overwhelmed, stressed and feel the tiredness setting in!  I get up every morning with the mantra I must workout!  It isn’t easy, but I am determined NOT to put on the Holiday 5.  I would like to take off the 5 I haven’t taken off from last year!  It’s dark in the morning and really hard to get my butt out of bed!  I could use a hundred different excuses.  I just have to keep in mind - I am spoiled and have a treadmill in the next room and all I have to do is put on shoes and socks and turn it on!  Got to go and DO IT!

Thanksgiving Day Countdown...

Wow!  So much to do, so little time!

This Year I was actually organized enough to get the decorations up!  Too early to get a “real” tree, so I put the lights and ornaments on the cat tree!  Shmooh loves it!

We are at the minute by minute countdown!

Bob and I are hosting our annual Thanksgiving day open house brunch. This all started when my friend Nancy and her husband and I used to do the Thanksgiving Day Turkey trot.  Bob would be home getting our turkey ready and we would have easy spread of bagels, cream cheese and coffee.  Than it would be the race and Bob watching the kids, cooking and getting our brunch ready.  Than we started inviting anyone who was doing the Turkey Trot.  Than it got too crazy and the menu started getting more involved for me to do the turkey trot.  Than we just decided to combine our Thanksgiving into the brunch and just host an open house and one meal!

The cooking actually started last week.  I will be peeling my stalk of Brussels sprouts (Brussels Sprouts salad, 11/11/2010 blog) and sectioning grapefruits.  The rest of the menu will be revealed on Thursday!

(this is blog 800)

Dukan Oat Bran Galette...

I Have a few friends at work doing the Dukan diet, and they were willing to share this recipe with me.  I sometimes have these for breakfast - when I have the time.  I go for the more savory type!  I find them very satisfying and they get me easily through the morning!

Recipe

1 egg white

2 tablespoons of oat bran

2 tablespoons fat-free plain Greek yogurt

1 teaspoon zero calorie sweetener suited for cooking for a sweet pancake

or

Pepper, herbs and/or chopped green onion for a savory pancake

In a small bowl, beat the egg white until foamy.  In a separate bowl, combine the oat bran, greek yogurt and your choice of sweetener or savory seasoning.  Add the beaten egg white and mix until blended.

Place a small nonstick pan over medium heat.  Pour the pancake mixture into the pan and cook for around 5 minutes, or until the underside is golden and the upper side starts to dry.  Flip the galette with a spatula and continue cooking the other side for an additional 5 minutes.

I better go make mine now!

Cabbage... 

A natural diuretic that is used to help expel excess fluids in the body, cabbage is made up of approximately 92 percent water. You'd probably  burn more calories chewing cabbage than anything else. It's also known for being a perfect source of many dietary fiber, minerals, and vitamins, including C, K, E, A, and folic acid. I am so happy that kale and Brussels sprouts are a type of cabbage.  The picture is one of our 4 cabbage plants on our balcony until the first frost!  We will use them for a variety of recipes!


Until Monday - Keep thinking veggies and protein!

DREW BARRYMORE...

"I just think you should eat less of everything. A little bit less. I don't want to live a life where you can't have what you want; it just makes you want it more."  

I love this quote!  When I do decide to indulge, I try my best to just have a little!  Then again, there are those days that I try to have less and it turns into too much!  It’s still a matter a fighting the battles worth fighting for!

BAREFOOT RUNNING SHOES...

I need new running shoes and I have been seeing a lot of these on the running path as of late!  Not sure if I could use these.  I have enough discomfort getting a pedicure and having cotton or those toe things between my toes.  But this is what they are saying... 

When it comes to support, less is more. Build up to wearing shoes with minimal support, like  NIKE free or Vibram five fingers,  to help strengthen and develop the natural muscular support in your foot and ankle. But don’t toss your sneakers just yet – slowly begin by running, one block at a time, with less support to gradually strengthen the muscles in your feet.  Developing foot strength can help make everything stronger,  including your ankles, knees, hips, and lower back.  

Please let me know if you are trying these - I am interested??? I am a big fan of New Balance, but just might have to try a pair on!

Fooled by Food Labels...

Healthy eating is a definite trend these days, as more and more people – particularly parents – focus on providing balanced nutrition for themselves and their families. Food manufacturers understand this trend and have responded with various catch words and key phrases that lure the health-conscious eye. But is what you're buying really all that healthy? Here are three common label sightings that don't always mean as much as the food industry wants you to think they mean.

All-Natural: On the one hand, saying something is "all natural" these days is a big plus because so many foods are made with artificial ingredients and/or chemicals. If you want something that's truly all-natural, food with this label will fit the bill. However, keep in mind that just because something is "all natural" doesn't mean it's particularly healthy in terms of fat, calorie, sugar or sodium content. You can make cookies with all-natural ingredients – primarily sugar, butter and white flour – but you'll be consuming a whole lot of fat and sugar, and very little in the way of vitamins, minerals and fiber.

Sugar Free: Speaking of sugar, we live in a sugar-conscious world where artificial sweeteners rule the day and few people realize what they're consuming. Sugar-free diet sodas are the perfect example; people guzzle gallon upon gallon of the stuff every year, oblivious to evidence suggesting that artificial sweeteners are a) potentially dangerous, because in many cases they've been chemically altered / produced; and b) may still contribute to weight gain by stimulating the eating response. Moreover, many items labeled "sugar free" are also nutrient free. You might not be getting any real sugar, but you aren't getting much of anything else to fuel your body, either.

Per Serving: This is perhaps the most deceptive label out there because people see "only 100 calories per serving" or "only 3 grams of fat per serving" and grab the food off the shelf without a thought. Potato chips and crackers often list relatively low fat / calorie counts per serving; but each serving is a mere 5-6 chips or crackers. Anyone you know eat only 5-6 chips or crackers at a single sitting? The average eater may work their way through triple or quadruple that amount, providing 3-4 times the servings – and 3-4 times the fat and calories.

The lesson here is to always read food labels thoroughly, do research when necessary so you know what you're buying / eating to pursue a healthy, balanced diet that gives you the nutrition your body needs.

Eyes...

Eating healthy for the goal of healthy eyes think foods that are rich in omega-3 fatty acids, lutein, zeaxanthin, vitamin C, vitamin A, vitamin E, zinc, and beta carotenes are particularly helpful in the battle against macular degeneration. These are great for cataract prevention as well since nutrients like zinc and B vitamins like niacin are important for this particular concern as well.

The easiest way to make sure that you are getting plenty of these nutrients is to eat a lot of leafy greens along with bright yellow, red, or orange vegetables. It would also be a great idea to add some nuts, lean low fat proteins like turkey or ostrich, and fish.

Avocadoes, fish, and nuts are rich in healthy fatty acids that help to keep the blood vessels for the eyes healthy. The bright colored vegetables like bell peppers, carrots and sweet potatoes are rich in beta carotenes which are essential for our retinal health. Also for our retina, let's keep in mind that leafy greens like spinach are rich in the lutein and zeaxanthin that are good for our eyes.

Labeling...

It's scary but true. Here's the deal... According to FDA rules, if something has less than FIVE calories per serving, the label can claim it has ZERO calories. And while that might not seem like much of a difference, that small difference really adds up when you're talking about a product that has MANY servings per container. In a perfect world, products would have their EXACT calorie counts on nutrition labels with reasonable serving sizes, but it's not a perfect world. The best things you can do are to be aware and be honest with yourself. Really pay attention to the amount of a product you're using. A no-calorie sweetener packet actually has about 4 calories, so if you're using multiple packets throughout the day, keep track, and add up the calories. And sure, the labels on most nonstick cooking sprays say 0 calories for a 1/4-second spray, but who sprays for only 1/4th of a second?! I don't think that's even possible. A much more realistic serving is a 1-second spray, which has about 5 to 10 calories and 0.5 to 1 gram of fat. That's still a lot less calories and fat than you're likely to take in using regular oil, but it's not ZERO. A "no-calorie" butter spray is great for day-to-day use if you're trying to cut calories and you only need a few spritzes. But each teaspoon (about 25 sprays) actually has 20 calories and 2g fat. 

Until Monday - Keep thinking veggies and protein!

CRANBERRIES...

Tis the season!  Research shows that potassium-rich cranberries can help reduce LDL cholesterol levels and help raise the good HDL levels in your body, and regular consumption of the holiday favorite may help reduce your overall risk of heart disease by as much as 40 percent.  Still, remember to watch out for all the sugar!  Moderation and portion control is key!  I tend to pick out most of the dried cranberries that come in my salads when I order out!