Tomatoes

It's true that most veggies make for great diet fare. Non-starchy vegetables in particular, such as carrots, celery and spinach, are filled with fiber. Like other foods high in fiber, they can help keep you feeling satiated.  Plus, they're pretty self-regulating. You can't really overeat with non-starchy vegetables. After all, how many baby carrots can a person eat without needing to dunk them in some ranch dressing?

So while there are many veggies that can help you stay slim, tomatoes might be a particularly good option because they're so tasty. And, besides, with that whole a-tomato-is-a-vegetable-no-it's-a-fruit argument, you might have forgotten all about eating them. One cup of cooked, red tomatoes contains just 43 calories, but tastes just as delicious as any number of high-calorie foods.  There is nothing like a perfect, ripen tomato picked right off the vine.  Now, if our tomato plant, that has taken over our balcony would start producing tomatoes, I would be the happiest person in the world!

And that's at least half the secret, finding foods that are both healthy and tasty. The good thing is, they do exist. Over time, you'll discover what wholesome, filling foods you prefer, expanding your choices while shrinking your waistline. 

Until Monday - keep thinking veggies and protein! 

The Problem: Signs of Aging...

Getting older is fine - wisdom, respect, all that good stuff. Looking older, not so much. Thankfully, we can help stall the process by eating some tasty and healthy foods.

The fix: Vitamin A

Of skin's several layers, the dermis—which lies right below the surface layer of skin (or epidermis)—contains all the collagen, a protein that gives skin plumpness and elasticity. Vitamin A helps increase collagen production and thickens the dermis.  The result: Skin looks fuller and bounces back more readily. And because it's an antioxidant, A also helps repair the free radical damage to skin cells that leads to wrinkling and sagging. The DV is 5,000 IUs.

Great sources: Sweet potatoes (28,000 IUs each); leafy greens such as spinach (23,000 IUs per chopped, cooked cup), kale (19,000 per cooked cup) and broccoli (2,400 IUs per cooked cup); bright red, yellow and orange produce such as carrots (27,000 IUs per cooked cup ), sweet red bell peppers (4,700 IUs per cup) and red chile peppers (428 IUs each); asparagus (600 IUs per four spears)

A Fitness Myth You Need to Forget..

Walking is not as effective as running

Sure, you'll burn about twice as many calories running for 30 minutes than walking for 30 minutes. But if a runner and a walker cover the same distance, they burn about the same number of calories. So if you're willing to take the 'slow route,' you'll likely lose just as much weight. In fact, studies have proved that how long you exercise matters more than how hard you exercise.

REACH FOR THE HOT STUFF…

I loved this article on getting an energy boost!  We had a great crop of peppers on our balcony this year!  I even keep a bottle of sriracha at work to spice up my lunch.  I have been known to make a vinaigrette so spicy, not knowing the heat from our own peppers we are growing, that even I couldn’t eat it!  (I did make little frozen cubes out of it and now use a cube or two for future vinaigrette's).  Thank you Shape Magazine!  Spice it up everyone; kick it up a notch or two!

According to a recent study from Australia's University of Tasmania, people who added chili paste to their lunch experienced steadier blood sugar levels throughout the afternoon than those who didn't spice up their meals. A substance in peppers called capsaicin helps metabolize food, making it readily available to the body as energy, say researchers.

In fact, hot peppers have traditionally been used for this purpose in the Caribbean. Barbados-born Rihanna often revs up before concerts by eating a super spicy chicken soup with habañero and Serrano peppers, says Ameera Leguex, a Los Angeles chef who creates fiery dishes for the singer. An easy way to add heat: "Sprinkle air-popped popcorn with cayenne pepper and paprika."

Foods and Moods...

It’s Monday, and it was an unusual weekend filled with picnics and bad food choices!  And YES -  I feel the difference with also the lack of exercise, it is truly amazing how I feel when I over indulge and I go off the healthy food wagon!  Sugar will make me goofy, carbs will make me crabby and lack of protein will leave hungry!  All these together will simply put me in a food coma!!!!  Unfortunately, and I hate to admit it, but it does happen, in a moment of weakness I have been known to chose the wrong battle! I deal with the guilt and regret, get over it and move on!  I know I have said this before, and I will most likely say it again, and I now live by it - I go meal-by-meal, no longer day-by-day! 

Sugar...

My nemesis!  Sugar in all of its forms, with the exception of artificial sweeteners, has a direct effect on your metabolism and energy, All sugar is converted into glucose and fructose, which is absorbed through the small intestines into the blood. Your body uses it as an easy and quick source of fuel, but it runs out quickly (hence the famed “sugar crash”).

The Healthier Approach: Sugar is, well, sweet, and that makes it a key part of some of the tastiest things on the planet: homemade chocolate chips cookies crème brulee, chocolate everything. But it’s also all empty calories, and unless you’re an elite athlete, you’re probably not going to burn all those empty calories off, so you don’t need more from excess sugar consumption. Watch out for the hidden sources that don’t serve any pleasurable purpose: sports drinks, soda, that cache of gummy bears on your co-workers desk you eat because you’re bored.

I also just learned that only 4 grams of sugar equals 1 teaspoon of sugar!

Until Monday - Keep thinking veggies and protein!

Debunking the Five-Second Rule...

I'll admit it. I'm guilty of using the five-second rule.  A blueberry rolls away and off the counter when making my morning smoothie? Five-second rule. Having a summer barbecue and a chip falls off my plate? You got it: five-second rule. I think it's safe to say that most of us have used the five-second rule at one time or another. But is there any truth to it? Is it actually safe to eat something that briefly fell on the floor? And is there truth to the claim that bacteria stick more to an item the longer it's exposed?

According to Jorge Parada, MD and professor of medicine and infectious disease at Loyola University Health System, the five-second rule just isn't true. "The 5-second rule is a social convention, nothing more," Dr. Parada says. "Unfortunately, bacteria and contaminants infect dropped items upon contact, regardless of the amount of time contact is made."

While there may be no "safe period" of which to avoid bacteria, Dr. Parada does say that some surfaces are worse than others.  In fact, Dr. Parada uses the five-second rule occasionally, but he still does not recommend it to others.

"The germier the surface, such as in a very public place like a fast-food restaurant or a school cafeteria or a toxic germy surface, such as a toilet, could potentially be thought of as no-brainers to definitely not try and rescue an item to eat or ingest in any way," he says. "Proceed at your own risk when salvaging items potentially exposed to bacteria!"

Think washing something off helps? While rinsing does help partially remove certain kinds of contaminants, it doesn't remove them all and it doesn't sterilize anything, Dr. Parada says. To do that, you have to boil it in water, run it through a dishwasher, or cook it.

His best advice? When in doubt, throw it out. "It is better to be annoyed or frustrated that you have to get in line and buy another ice cream cone for your child or eat something from the fridge other than the last slice of leftover pizza or invest in another pacifier than suffer becoming ill, perhaps dangerously so," he says.

Do you use the five-second rule? Will this make you think twice? It does me...

Thank you Shape Magazine - too important not to share!

Double up…

Save some time and double up on some of your exercises!  I work my quadriceps, glutes and hamstrings when I do my squats all at the same time because I work with my 6lbs medicine ball, and do the bicep curls working the biceps of course!

It is also easy double up on the treadmill while you are cooling down and in walk mode!  I keep a set of weight on hand and work my triceps, biceps and deltoids!

Time is of the essence for all of us so have those weights close at hand and try to double up without losing your form!

Work, Diet, Weight, and Health: How They're All Connected...

New reports indicate that sitting at your desk, working tirelessly all day long, takes a toll - on your body, mind, and more. One study of working women found that occupational burnout was associated with emotional and/or uncontrolled eating. (BEEN THERE.)  Another shows that among employed middle-aged women, those who work longer hours tend to gain more weight. (ACK!) And still another study found that subjects who engaged in unhealthy behaviors (poor diet, lack of regular exercise, smoking, etc.) had lower productivity levels than employees with more wholesome habits. 

The good news -  according to findings reported in the Journal of Labor Research, subjects who regularly exercised earned a 6 to 10 percent wage increase. All work and no exercise makes you a dull (and underpaid) girl or boy! Take a break, move around, and make sure you're eating right. 

Eat Your Greens...

In regards to eating our greens and other various colored vegetables, the benefits are tremendous. A plant-heavy diet affords us many benefits including increased fiber for intestinal health, heart disease prevention, and cancer prevention. It also provides us with all the fundamental building block nutrients that our body needs for all of our organ functioning and health! There are studies that show eating a mostly anti-inflammatory diet that is plant-based leads to overall less inflammation and helps with many chronic diseases like cancers, chronic pain, autoimmune diseases, allergies, heart disease, and even mood disorders as well, just to name a few.

So, as the summer months wind down, don't think that it means you should give up on eating fresh produce…at least one benefit of these modern times is that you should be able to have access to healthy organic produces year round…so that we can keep your body and mind healthy and happy year round as well.

Bad Excuses We Make for Not Eating Healthy...

“I’VE RUINED IT ANYWAY, SO WHY NOT GO ALL THE WAY?”
I can't even count that high how many times I used to say that!  Everyone has plenty of slip-ups throughout their lifetime!  It isn't a matter of whether or not you've made a mistake but rather whether you let that mistake snowball or choose to just get back on course.

Remember that each bite is a choice. There is a lot of "grey area" between perfect and ruined.  Think of your actions to be on a continuum instead of all or nothing. Just skipping a few bites can make a big difference in the long run.

I think about food all the time!  I have plenty of slip-ups!  I just try and make it up with the next meal or try and find time to run that extra mile!

Until Monday - Keep thinking veggies and protein!

Find a Veggie...

Dining out is always a challenge, and you owe it to yourself to go out and enjoy yourself! Depending on the nature of the establishment, this can be fairly easy or a bit tricky, but either way, it's a worthy pursuit. Whether it's a hamburger with lettuce and tomato or a plate of pasta with broccoli, choose meals that have some natural color, courtesy of Mother Natures best vegetables.  A burger with cheese, a bun and nothing else or a plate of pasta with cheese and cream sauce are missing the color of nutrition your body needs.  Even a pizza (if you must) loaded with veggies is a better choice!

How New Technology has Transformed the Olympics...

Carbon-fiber prosthetics
We were all inspired by Oscar Pistorius!  This is the first Olympics that featured a double-amputee sprinter. Competing in the individual 400-meter event and South Africa’s 4x400-meter relay squad, Oscar Pistorius is a four-time Paralympic gold medalist. Nicknamed the Blade Runner, he sported his iconic carbon-fiber blade prosthetics, which were a source of controversy at the last Olympics. The International Association of Athletics Federations had ruled that he would be ineligible for Olympic competition, but that was overturned by the Court of Arbitration for Sport.  While he was eligible to compete in the Beijing Olympics, he didn't qualify, instead taking home three golds in the Paralympic Games in 2008.


Streamlined threads
U.S. sprinters are sporting a specially designed TurboSpeed suit designed by Nike. The high-tech suits can reportedly help runners shave 0.23 seconds off a 100-meter sprint. These outfits endured hundreds of hours in a wind tunnel over a 12-year period. Made of an 82 percent recycled polyester fabric, the design incorporates golf ball-like dimples, which can reduce aerodynamic drag. Adidas has also been hard at work to create new athletic wear, specifically hot pants, which are used by Great Britain’s cyclists. Adipower warms the wearer’s muscles to yield better performance. Adidas debuted the pants after four years of development by the sportswear company, British Cycling and Loughborough University. In taekwondo, new rules require that competitors be clad with sensor pads that register hits. The new uniforms by Daedo will increase judging accuracy and serve as a backup to prevent human scoring errors.

Granola Bars...

These are such a misconception and I see people eating them all the time!  Part of the problem with granola bars is their sheer ubiquity as an afternoon snack—and the organic promise that is on so many of these bars’ labels. Nearly all of them are loaded with processed carbs, dried fruit (which is high in sugar), and held together with even more sugar in the form of honey or even the health-nut favorite agave. Plus, they don’t contain much in the way of filling fiber and are often loaded with calories. Save them for the 10-mile hike if you must!

Trick Your Brain Into Eating Less...

A pint of ice cream technically contains four servings, but it can easily turn into one, because nothing triggers your brain to say, “stop!” If you’ve ever scraped the bottom of the container and thought, “shoot, I didn’t mean to eat the whole thing” you know exactly what I mean, and there’s some science, which reveals this is not at all uncommon. 

Whether it’s empty candy wrappers, chicken wing bones, or left behind pizza crust, even if we’re not consciously aware of it, if given the chance, our brains tend to keep track of what we've eaten. Previous research shows that when this eating “evidence” is taken away, we consume more. The good news is, you can use this info to your advantage in simple and effective ways. For example:

• Don’t eat straight from the container
• Choose plates and bowls that represent the serving you want to eat. In other words, if your goal is to eat a half cup of cooked oats or ice cream, don’t place your portion in a bowl that holds four times that amount.     
• Plant visual speed bumps in smart ways. Place a measuring cup or spoon on top of jars of nuts or nut butter, or stick one right into your cereal box. You’ll be less likely to grab handfuls you can’t keep track of, or eat right out of the package.
• Allow evidence to accumulate. If you’re eating individually wrapped chocolate squares don’t toss the wrapper in the trash after opening each one. Letting them pile up means you won’t forget if you’re on your third or forth square.

Idle Munching...

I don’t know about you and unfortunately this has been happening to me a little too much lately - I am snacking out of stress and once in awhile out of boredom!  Not that I am not extremely busy at work, but I have to get up from desk and computer every now and then!  And where do I go - I head over to the test kitchen “lab”.  Most of the time I grab a piece of fruit, but there are those days when a fresh batch of cookies come out of the oven - very tempting and I will admit that I sometimes loose that battle (more often than not).  I need to keep some fresh cut veggies on hand!

At home it is easier!  First of all I don’t keep any trigger foods in the house!  I can always find something to keep me occupied and keep my hands busy!  The best thing - give yourself a manicure - that will keep you from touching anything for at least an hour! I have also picked up my knitting needles again, perfect for the watching the Olympics! Sipping on some H@O wit lot’s of crushed ice could also distract you from feeling like you want to eat! Try and wait it out because most of the time you want to munch it isn’t because you are actually hungry!

Until Monday - Keep thinking veggies and protein!

Olympic Appetites...

I don’t know about you but I have been obsessed with the women’s beach volley ball!  Our American girls, the Gold and the Silver!!!!  I love these two!

Misty May-Treanor, 34, beach volleyball player and three-time Olympic medalist

What’s your favorite power food?
My favorite power food is Greek yogurt and honey. Before soccer games when I was little, my dad would make me have a spoonful of bee pollen and honey. He told me it would give me energy.
Do you have a sort of food mantra or philosophy that guides your eating?
The more colorful the food the better. I try to add color to my diet, which means vegetables and fruits. If I need the sugar or something my body is craving, I’m not one to steer away from eating it.

Kerri Walsh Jennings, 33, beach volleyball player and three-time Olympic medalist

How has good nutrition improved your performance? 
When I eat every 3 hours I can focus better, feel stronger, last longer.
Describe your food philosophy?
The greener the better. My husband and I are both professional athletes and we're parents now, and that's definitely affected the way we eat and the way we think about food because we want to put the best things in our children. I've heard this so many times and it sounds so cheesy, but "feed the rainbow of colors" and you're doing yourself and your body a lot of good.
What do you eat before you compete?
I eat a lot of almond butter and honey sandwiches throughout the day, because that keeps me satisfied.
Are you concerned with good or bad carbohydrates?
Yes. I don't want to have a lot of refined sugars in my diet so I try to pay attention.

And what's your biggest eating challenge?
Eating. It sounds silly because I truly do love food, but I pack my kids' lunches and sometimes I don’t get to my own, so that’s been a bit of a challenge, but it’s also something I’m really aware of, and I’m working on that.

JUMPING ROPE...

Jumping rope is the ultimate fast and effective workout. This simple exercise blasts calories and defines the legs and arms at the same time.  I have to go out and get one of these!

Body benefits:

• Burns excess weight in the mid section to reveal good-looking abs
• Strengthens back, shoulders and biceps from turning the rope
• Defines thighs, calves, and hamstrings

Enjoy whichever sport or activity you choose and don’t forget the sunscreen!

Do I Really Need to Eat Breakfast?

A: Yes, you should eat breakfast. Skipping breakfast has become somewhat of a nutritional trend, but for me, breakfast still remains one of the most important meals of the day.

Why You Need to Eat Breakfast
Starting your day with a meal that combines unprocessed or minimally processed grains (oats, Muesli, quinoa) and protein (Greek yogurt, eggs) improves overall health and your ability to lose weight. Here’s why: Eating breakfast sets your body up to better metabolize lunch through a phenomenon known as the second meal effect. The second meal effect describes a biochemical shift that occurs in your body as a result of eating breakfast that leads to better blood sugar control after lunch. This doesn’t happen when you skip your morning meal. But simply eating breakfast isn’t enough.

Snack More, Weigh Less...

Weight loss is a big issue these days, with all manner of get-thin-quick diet strategies inundating the market in the form of infomercials, Web sites and magazine ads. Most promise quick results, which everyone wants – but don't necessarily teach how to achieve lasting results that keep you from ending up frustrated and right back where you started. That's bad news because obesity – and its many related health problems – has reached epidemic proportions in America and elsewhere.

Regardless of the diet plan / strategy, effective, long-term weight loss and weight maintenance relies on a few simple principles, one of which, according to an increasing body of research, is healthy snacking. Yes, we said snacking. Think you need to starve yourself to lose weight or maintain a healthy weight? Too many people have that misconception despite increasing evidence to the contrary.

Case in point: According to a recent study published in the Journal of the American Dietetic Association, frequency of snacking was associated with weight in that normal-weight subjects consumed an average of 2.3 snacks a day and subjects who maintained their weight loss consumed 1.9 snacks a day, on average. By comparison, overweight study participants reported eating only 1.5 snacks per day.

The lesson? Eat good food often and your body will reward you for it!

Cleaning Up After Rehab...

So your house is totally  trashed after your big rehab project.   On the bright side, an hour spent cleaning up will burn about 218 calories. After an hour and a half's work, you'll have earned yourself one or two glasses of wine!  Ha Ha I have hours and days of deep, deep, deep cleaning!  I will need a case of vino!

We just completed 7 weeks, which should have been maybe a 3 week project.  I am leaving work early today so we can finally arrange our furniture, lay down our rugs and get rid of all the dust and grime!  I tried to keep up with it, but it just never ended!   It has been a grueling 7 weeks.  We will have our house back and our lives!  Back into our routine and try and take off these last few pounds from eating out too much!

Until Monday - Keep thinking veggies and protein!

Eat A Peach…

Besides being a burst of juicy sweetness, peaches don’t raise blood sugar levels and they are very low in calories.  One medium peach is approximately 58 calories! The fruit has a gentle laxative effect and they are also rich in iron and potassium. 

It’s that time of year and I am in peach heaven! I love them as they are and if we do have the grill already turned on – what the hell, cut the peach in half and grill it!  Try stuffing them with some fat free feta cheese and sprinkle some white pepper on them!  It’s indescribably delicious!!!

I'm a knitter - Need I say more!