Fruit...

Has fruit received the boot from your diet? If so, you need to add it back in, because you should know the truth about sugar. While it is true that fruit does contain sugar,  it's natural fruit sugar and it won't spike blood-sugar levels like table sugar will.

More importantly, the fructose found in fruit will help to re-saturate liver glycogen stores, and this is one of the deciding factors as to whether your body releases energy or not.

I still have to watch my fruit intake!  I just had my annual visit with the doctor, everything is perfect except my blood sugar level is on  alert status again!  

Until Monday - Keep thinking veggies and protein! 

Thinking Calories Only Matter For Weight Maintenance

While it is true that the amount of calories in your diet will determine whether you gain or lose weight, remember that the type of calories you take in will determine how easy it is to attain your desired calorie level. The more healthy foods you eat, the less you crave the junk!  If you're eating nothing but junk food or processed snack foods, you'll likely either go way overboard with your calorie intake or have to battle with blood-sugar highs and crashes all day long - with the corresponding hunger that comes with them!e corresponding hunger that comes with them.

Overhead Press...

This simple exercise really helps keep my arms in shape!

Stand with feet wide, knees soft, holding dumbbells with arms in a goal post position (elbows open to sides at shoulder level). Brace abs into spine and extend arms straight overhead. Slowly lower elbows to return to start. Do 20 reps

Packaged Egg White..

If you're eating egg-white omelets made with egg substitutes, you might want to think twice about ditching whole eggs with the yolks. Unlike the real stuff, egg beaters contain artificial ingredients such as “color” and maltodextrin, a sweetener also used in candy. Plus, the yolks hold about 40 percent of an egg's protein as well as lutein, which keeps eyes healthy. They're also one of the main sources of choline, a nutrient that boosts memory, keeps fat from building up in your liver, and makes up your cell membranes.

Healthier swap: When I am pressed for time - I always have hard boiled eggs on hand.  Sometimes  I have a hard boiled egg, wedge of light laughing cow cheese on a whole wheat sandwich thin!

Instant Oatmeal...

Those little packets of breakfast cereal cook so quickly because they're processed, meaning they have a high glycemic index so your body also digests them quickly. Translation: You'll be reaching for a mid-morning snack to tide you over in no time.

Healthier swap: Slow-cooked oats take longer to make, but they're also less processed, have a low glycemic index, and will keep you full until lunch. To save time, whip up a batch of steel-cut oats on the weekend, and then divide them into individual-portion Tupperware packs, which will make it easy to just grab the container and heat it in the microwave. Stir in sliced apples, cinnamon, and a drizzle of maple syrup for taste.

Diet Soda...

Everyone knows how I feel about this stuff!  One can of diet cola packs almost as much caffeine as a shot of espresso, so a few cans a day could leave you fluctuating between feeling revved up and crashing. Besides triggering major dips in energy, soda makes it tougher to fall asleep come bedtime, and its acidity can damage tooth enamel if sipped daily.

Healthier swap: Go for flavored seltzer water for a fizz sans caffeine and chemicals. Or try adding sliced cucumbers to give plain old water a kick. Bonus: It will keep you hydrated to help ward off thirst-induced hunger binges later on.

Until Monday - Keep thinking veggies and protein!  

Snacking... 

Apples may be commonplace, but they’re just as magnificent as the other superfruits!  They’re skillful suppliers of immune-boosting vitamin C, and they regulate soluble fiber.  Add almond butter, and you have your protein and healthy fats.  One medium apple with 1 tablespoon of all-natural almond butter contains 143 calories!  Great afternoon snack!

Weather...

I am not one to complain about the weather, there just isn’t anything anyone can do about it!  BUT - I got to say, the weather we have been having in Chicago is just weird!  We had a beautiful summer day on Monday - skirt and sandals weather.  Tuesday - foggy, damp and misty - back in jeans and jacket!  It just isn’t helping me get motivated to get back out on the Lakefront trail to run in the mornings!  We don’t live in the Northwest!  Come rain or shine - I am hitting the trail this weekend!  I am really beginning to feel the affects!

Cut Calories Wherever You Can...

Not all calories are created equal. Yet many diets of the past failed to sufficiently distinguish between different types of calories.  The scientists behind Weight Watchers (which allocates points to food based on calories and other factors) overhauled the program’s methodology in 2010 to encourage people to eat more protein and fiber. This was in response to research on food density and satiety that shows these foods help fill us up and keep hunger at bay.

A better way to think about it: Focus, as experts do, on where your calories come from.  Research has shown that calories from highly processed carbs, like white flour and sugar, are treated differently by the body than calories from other foods, causing blood sugar and insulin to spike, leading to fat retention. So when calories are a draw, always reach for the option with more fiber and protein and fewer grams of added sugar and refined carbs. (It's still true that if you want to lose weight, you need to consume fewer calories overall.)

Diet Advice to Ignore...

Wait Until You're Really Hungry to Eat: I know I have a hard time confronting a menu, a full plate or a bread basket on an empty stomach without being tempted to devour the first rosemary-seasoned focaccia-type thing I see when I sit down at the table! 

A better way to think about it: Eat small, healthy snacks to help keep your appetite in check, and track hunger using a 10-point scale (10 being stuffed). Try to stay between a 4 and a 6, or slightly satisfied to slightly hungry. 

Why Is Protein Important for Weight Loss...

When people lose weight, it is a combination of lean mass (muscle) and body fat. When people say they want to lose weight, what they actually mean is that they want to lose fat. It is impossible to lose only fat, but:

• Consuming enough protein can reduce muscle loss at the expense of fat loss in varying degrees, depending on the person. This can be amplified with exercise targeted at the muscles a person does not want to lose. 
• Protein can satisfy hunger with a greater degree of effectiveness than fats and carbs in many (but not all) people.
• Dietary protein requires a higher percentage of the calories it provides to metabolize than carbohydrates and fats. It can raise a person's metabolic rate for as long as 10-12 hours.

Until Monday - Keep thinking veggies and protein! 

Are Potatoes Fattening or Healthy???

Researchers examined the nutrients per unit cost of 98 vegetables. While dark green vegetables had the highest nutrient density scores, after accounting for cost, starchy vegetables and beans provided better nutritional value for the money.

One medium-size potato with the peel, in particular, contains just 110 calories, more potassium than a banana, and almost half your daily vitamin C with no fat, sodium, or cholesterol. 

Hopefully more people will realize that starchy vegetables are not the enemy. However, they are still more caloric than dark green leafy vegetables, therefore portion sizes need to be adhered to. And how you cook these veggies are just as important: Smothering your potato with lots of butter and sour cream is not exactly what I would have in mind. Instead, try these healthier ideas for potatoes and beans:

Simply baked potatoes. There are so many low-fat toppings to choose from, you can get adventurous; salsa, mustard, horseradish and of course 0% Greek yogurt which is my favorite! 

Roasted potatoes. I personally like using new potatoes. Halve or quarter them with the skin on, spray a sheet pan with oil, sprinkle with a little pepper and rosemary, and put in 400-degree oven. Cooking time varies but should be no longer than 1 hour.  We love to add roasted teeny tiny potatoes from Trader Joe’s in some of out salads!

Not Enough Hours in the Day...

I don’t want to be a whiny girl, but, work has been completely nuts and consuming 10-12 hour work days!  Each week it will get easier, but for now it is like starting a new job and needs my full attention.  Hopefully in a week or so I will make the decision to start training for a Fall half marathon!  In the meantime, the photo is me finishing the 10 miler May, 25th!  It gives me inspiration and determination to get back on the running path.  In the meantime I am at least riding my bike everyday to work!

Government Ruling Allows Nutrition Labels on Alcoholic Beverages (part 2)...

Reactions from the alcoholic beverage industry has been mixed, but generally positive.

"While the wine industry as a whole is in not in favor of making it mandatory to include Serving Facts on alcohol labels, we maintain a neutral position since it’s a voluntary ruling," says Michael Kaiser, director of communications for Wine America.

If it were mandatory, Kaiser says there would be concerns about the financial cost to small, independent wineries that would have to pay to analyze every batch of wine. And although consumers are unlikely to see any price changes at this point, a mandatory ruling may result in slight price increases, especially from smaller vineyards.

Kaiser also cites an aesthetic concern. "Wines use labels as a form of advertising to consumers, so a mandatory Serving Facts label would interfere with the aesthetics."

The Distilled Spirits Council, meanwhile, released a statement in support of the ruling. "We see it a positive example of public health prevailing over politics," says Lisa Hawkins, vice president of public affairs. "It's great news for nutrition-conscious consumers who read labels of other food and beverage products to make informed decisions."

Hawkins also believes that having the amount of alcohol by volume on the label will help people measure and moderate their drinking to follow the Dietary Guidelines for Americans in regard to alcohol consumption. For women, the guidelines recommend one drink per day, which means 1.5 ounces of distilled spirits, 5 ounces of wine, or 12 ounces of beer.

As for the beer industry's feelings, in a press release, Joe McClain, president of the Beer Institute, said, “We applaud the TTB’s conclusion that rules be based on how drinks are actually served and consumed. People have a right to know their drink and know that there is a difference between a beer, a glass of wine, and a cocktail.

Government Ruling Allows Nutrition Labels on Alcoholic Beverages (part 1)..

If you diligently check labels on chips and dip but have no idea how many carbs are in the six-pack you pick up for a party, you may not be in the dark much longer.

On Tuesday the Alcohol and Tobacco Tax and Trade Bureau (TTB) issued a ruling that allows alcoholic beverage companies to provide nutritional information on the labels of alcohol products. The "Serving Facts" statement will include serving size, number of servings per container, and amount of calories, carbs, protein, and fat per serving. Additionally the serving facts statement may include information about the alcohol content of the product as a percentage of alcohol by volume.

"Our intent is to make it as simple as possible for alcohol industry members to include this information and make the nutritional facts clear, consistent, and non-misleading for consumers," says Tom Hogue, spokesman for the TTB. "The Serving Facts label gives consumers a clear count of nutritional stats, allowing for the fact that serving sizes will vary according to how much alcohol a drink contains."

Previously alcoholic beverage labels could list calorie and carbohydrate counts pursuant to a 2004 ruling, but any nutritional information had to be pre-approved by the TTB.

Viva Las Vegas....

Our darling niece Laura Joan is getting married this weekend and we are off to Vegas for the festivities!  Sin City and I have to try my best not to be too sinful!  I am admitting this right up front - I will be vertical as much as possible pool side!  We went live this last week with a new accounting system at work!  To say the least - it has been extremely stressful  Not even enough time in the day to stress eat!!! We won’t even be in Vegas for 48 hours and I need to be able to RELAX!  Hopefully I will be able to get my exercise by dancing!  

Until Monday - Keep thinking veggies and protein!  

I AM GOING TO TRY MY BEST!

Artificial sweeteners...

If you can't find it in nature, it's probably better to avoid it, which is why a half-teaspoon of sugar in your coffee, a dash of honey, or stevia are better options than a packet of Splenda.  Artificial sweeteners are so much sweeter—sometimes 200 times more so than table sugar—so the brain starts to crave sweeter foods. Research is still out on whether artificial sweeteners, many of which contain aspartame, cause cancer and neurological programs, but science has confirmed that they spur weight gain and increase appetite.  At home we are using Truvia, but I have to admit when I am out and about and if I go for another cup of Java I do turn to the yellow packet!

Skip: Double Leg Lifts
Do: Bridges

"People do leg lifts to tone the abs, but it's actually one of the worst exercises for the lower back," says Lisa Kinder, certified personal trainer and star of the 10-Minute Solution: High-Intensity Interval Training DVD. "When the legs are lifted, one of the prime movers is the psoas, which attaches to the lumbar spine vertebrae. When this muscle is contracted, it pulls the lower back into hyper-extension and squeezes the discs, which can put a person at risk for a herniated disc."

Instead, Kinder recommends glute bridges (pictured). "This exercise will lift your booty, tone your thighs, strengthen your back, and sculpt your abs," she says.

To do it, lie faceup with knees bent, hip-width apart, and feet flat on the floor. Gently contract abdominal muscles to flatten lower back into the floor (try to maintain this gentle contraction throughout the exercise). Exhale, and keeping abs engaged, lift hips off the floor and lift toes, pressing heels into the floor for added stability. (Avoid pushing hips too high, which can cause hyper-extension in the lower back. Keeping abs strong helps prevent arching.) Inhale as you slowly return to start.

Popcorn...

Now that TV season is over, it is time to catch up on the movie scene!  I am not a big popcorn fan, but if you are - before you sit down for family movie night, pop a bowl of kernels on the stove, not in the microwave. The bag's liner contains PFOA, a proven toxicant and carcinogen in animals. When microwaved, PFOA clings on to popcorn, and preliminary human studies have linked the chemical to infertility, liver and testicular cancer.

Canned Foods...

The red veggie is known as the best source of lycopene, an essential nutrient, but beware of the canned variety. All canned food contains the harmful chemical BPA, but it's especially concerning in tomatoes, whose acidity causes the BPA to cling on. It's not the tomatoes that are bad, It's the way they're stored. If fresh isn't an option, look for tomatoes in glass jars or BPA-free cardboard containers.