Fresh Herbs Tip...

I know what I am doing this weekend!  As soon as fresh herbs start to wilt, chop them up and put them in ice cube trays with extra-virgin olive oil. Once frozen, pop out the cubes and store in resealable plastic bags. You can use them to add flavor to just about everything. In addition to the typical ways you cook with oil, heat a few cubes to drizzle or a bowl of soup! I will be using them in my salad dressings!

Myth: Fruit Has too Much Sugar to Eat for Weight Loss...

With all the sugar that is added to processed foods, the sugar in fruit is the least of your worries. Getting rid of fruit means you are losing out on valuable vitamins and nutrients that your body absorbs easily since they're found in their natural, whole state.  Eliminating fruit from your diet when trying to lose weight makes no sense, you’ll miss out on a whole lot of filling fiber, which studies have directly linked to long-term weight loss, and you may be more likely to reach for other processed, empty food items instead.  Still remember - moderation is the key to any weight loss regiment you are on!

Until Monday - Keep thinking veggies and protein!  

Filling Snack...

You need to give this a try for an afternoon fill you up snack!  1/2 a cup of fat free Greek yogurt and  tablespoon of almond butter mixed together is 185 calories!

Myth:  Muscle “Weighs” More Than Fat... 

Reality: A pound is a pound is a pound—unless you’re defying the laws of physics. No substance weighs more then another one unless it actually weighs more. Simply put: One pound of fat weighs the same as one pound of muscle.  The difference is that fat is bulkier than muscle tissue and takes up more space under the skin. In fact, one pound of fat is roughly the size of a small grapefruit; one pound of muscle is about the size of a tangerine. But that tangerine is active tissue, meaning that it burns more calories at rest than fat does.

Pumpkin Mania...

My favorite time of year - welcome Autumn!  Bob - you better bring some home - Trader Joe's Nonfat Pumpkin Greek Yogurt - YAY! This tasty protein-packed treat is back. Stick your spoon into an 8-oz. container - 190 fat-free calories and a whopping 18g protein!

Heart Boosters...

A delicious way to protect your ticker: Eat colorful fruits and vegetables. Of course, all fruits and veggies are good for you, but when it comes to your heart, certain ones provide added benefit.

From watermelons to pineapples, there’s a rainbow of potent nutrients proven to do the trick.

One cup of pineapple has more than 100% of your day's vitamin C needs—C aids the heart by fighting free radicals, molecules that damage cells. The lutein and zeaxanthin in corn keep arteries from thickening, the main cause of heart disease.

Watermelon and tomatoes are nature's top sources of lycopene, a powerful antioxidant. One study found that people who had the most lycopene in their bloodstream were 55% less likely to have a stroke than those who had the least.

Turn The Beat Around....

Roasted Beet, Avocado and Cucumber Salad with Yogurt and Herbs!  I have to make this salad!

INGREDIENTS 

1 pound small mixed beets, trimmed and scrubbed

¼ cup plus 1 tablespoon extra-virgin olive oil

Sea salt and freshly ground black pepper

1 large English cucumber, peeled and thinly sliced

1 large shallot, thinly sliced

2 tablespoons freshly squeezed lemon juice

2 tablespoons finely chopped chives

1 avocado

½ cup plain Fat Free Greek yogurt

¼ cup flat-leaf parsley leaves

1 tablespoon tarragon leaves

DIRECTIONS

1. Make the salad: Preheat the oven to 350˚. In a medium bowl, toss the beets with 1 tablespoon of the olive oil and season with salt and pepper. Wrap the beets in foil and roast for 45 minutes or until tender when pierced with the tip of a knife.

2. Unwrap the beets and let them cool to room temperature. Using your fingers or a paper towel, remove the skin from the beets. Thinly slice the beets and transfer them to a large bowl. Add the cucumber and shallot to the bowl and set aside.

3. In a small bowl or glass measuring cup, combine the remaining ¼ cup olive oil with the lemon juice. Whisk in the chives and season to taste with salt and pepper. Toss the beets and cucumbers with the dressing and let sit at room temperature for 20 minutes to marinate.

4. Divide the marinated beets and cucumbers among six plates. Slice the avocado in half and remove the pit and skin. Thinly slice the avocado and divide it among the plates.

5. Spoon a dollop of yogurt on top of each salad, then garnish with the parsley and tarragon. Season to taste with salt before serving.

Until Monday - Keep thinking veggies and protein! 

"Diet-Friendly" Foods That Backfire...

Sugar-Free Candy:  The first rule of diet food: Don't assume sugar-free means calorie-free—when one nutrient is removed, it must be replaced with another. In this case, artificial sweeteners, which are known to cause gastrointestinal distress.

Sugar-free candies also contain carbohydrates—and that means calories. Plus, if you fill up on these, you're missing an opportunity to eat real food, the kind that fills you up and provides your body with energy and nutrients!

Stairs...

Bob and I took an extra day to ourselves and went to Denver to see the city, not just the airport!  Just when we were relaxing in the hotel, the fire alarms went off and we had to evacuate!  I grabbed what I could and down 15 flights of steps we went!  That evening my quads hurt a little bit, but OMG - my calves are really hurting!  I thought I was in pretty good shape, but going down stairs really hit some muscles I guess I just don’t use that much!

Snacking...

For a great creamy, crunchy snack try slicing up a medium cucumber and spread two wedges of Laughing Cow Light Swiss Original Cheese or other Light flavors!  It’s an unbeatable crunchy creamy combo.  I also spread it on celery slices.  Reminds me of when I was growing up and my mom would use cream cheese instead!  Calories: 94

Be back in full force tomorrow!  Traveling from Denver back to Chicago today.

Scared to get on the scale!!!!!  Traveling is sooooo difficult!

I am on vacation, visiting Bobs parents in Colorado Springs-not a bad place to be:). Lots of clouds and rain, but  we can still see Pikes Peak

Until Monday-keep thinking protein and veggies!

To Boost Immunity...

Apples:  Smart and sweet, apples are rich in quercetin, an antioxidant that can bolster your body's disease-fighting abilities. In one study from Appalachian State University, just 5 percent of people who ate more quercetin came down with a respiratory infection over a two-week period, compared to 45 percent of those who didn't.  An apple a day - goes without saying!!!

To Help Flatten Your Belly...

Avocados:  Avocados are high in monounsaturated fat, which has been shown to help you drop weight, including from your troublesome middle. In one study, people who got the most monos (about 23 percent of their daily calories) had about 5 pounds less belly fat than those who ate a high-carb, lower-fat diet.  I am still going to continue doing my crunches!

To Build Your Iron Stores: 

lentils:  Low-calorie lentils pack about 30 percent of your daily iron per cup cooked. About 12 percent of young women have low iron stores - at the extreme, that leads to anemia. But one study found that even women who were iron deficient (not anemic) had poorer performances on skill tests than those with normal levels.  I love throwing some lentils in my salads!

To Fight Wrinkles... 

Broccoli:
A cup of broccoli has 100 percent of your vitamin C-crucial for production of collagen, which gives skin elasticity!  It's also rich in beta-carotene, which the body converts to vitamin A. This vitamin assists in cell turnover, so old skin cells are replaced with fresh (read: younger-looking) ones.  Not a bad reason to eat more broccoli!

Another Great Power Food...

To protect your eyes: bell peppers!  Age-related macular degeneration (AMD) and cataracts are leading of vision loss, but foods rich in lutein, zeaxanthin, and vitamin C, like bell peppers, can keep eyes sharp. A cup of sliced red, yellow and orange peppers contains nearly twice your daily vitamin C, plus 116 micrograms (mcg) of lutein, and 562 mcg of zeaxanthin.

Until Monday - Keep thinking veggies and protein!  

Garlic... 

Why It's Healthy:  Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.  Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.

Quick Tip:  Crushed fresh garlic releases the most allicin. Just don't overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients. 
I Swear - I haven’t been sick in so long - we put garlic in just about everything!  Hope I didn’t just jinx myself!

New and Challenging Crunches...

Ball Crunch:  Works abs and inner thighs.  Lie face up with your back on your stability ball.  Hold a weighted ball (I use my six pound medicine ball) between your knees, and place your feet hip-width apart on the floor.  Clasp your hands behind your head.  Crunch up lifting your upper back off the ball.  Return to starting position.  Remember to use your upper body and abs to lift up off the stability ball!

Save Up and Slim Down...

Control Your Environment: You can't buy what you don't shop for, so why tempt your willpower by spending time at the mall? While you may not be able to avoid all restaurants or stores, you can make little adjustments to your daily routine to help cut back on excess calories and spending. One study found that just moving a bowl of candy from your desk to a shelf across the room can dramatically decrease your daily intake.  Controlling your environment is critical in controlling your behavior, and we often forget just how important small changes can be!

Take action: Pinpoint a few of your trigger locations (or foods) for excess spending or overeating and avoid them. It's straightforward, but it works! Have a friend that loves meeting for dinner at the Cheesecake Factory? Invite her over to try a new healthy recipe. You'll save calories and cash!

Happy Labor Day....

Where did this summer go???  Getting a late start to the day - trying to get motivated to go out for a run!  We are planning to keep it simple and healthy and going Greek today!  Bob got some beautiful ground lamb burgers from our favorite butcher.  Fat free Greek yogurt tzatziki, fat free feta cheese with whole wheat pita bread.  A simple arugula, tomato salad, and lemon and oregano potatoes with a drizzle of EVOO.  My mouth is watering in anticipation!  Happy grilling!