Sorry about Friday and Monday...

I am going to take the rest of the week off!

Until Monday, March 31st keep thinking veggies and protein!

You’re House is Making You Fat…

You Painted the Dining Room Red - According to the Pantone Color Institute, the color red increases blood pressure, heart rate, and appetite. Yellow increases energy, happiness, and—you guessed it—appetite. If any of the rooms in your house are painted in the warm colors of red, orange, or yellow—especially the kitchen or dining room—you are subliminally urging yourself to eat more.

On the other hand, the color blue has been shown to be an appetite suppressant. Because blue rarely occurs as food in nature (more often indicating rot or mold that can make you ill), humans have no appetite response to it. Paint the kitchen aqua, buy a blue light for your fridge, or serve dinner on blue dishware to help fend off cravings.

Fitwall…

I want one!  Shape up, step up, and tone up with the latest, and hottest, fitness trend: Fitwall.

Fitwall is where high tech and fitness meet. And it's the newest way folks are working on both their cardio and resistance training.

Fitwall, located in San Diego, California, could be the way of the future for fitness and technology. The Fitwall is a heavy duty, metal wall unit that has steps for your feet and for your hands. Think of it like a ladder. On the sides are resistance bands and TRX-like handles for the strength and conditioning portion of the workout. Each class is curated with energetic music; you start on time (cued to the music) and end right at the 40-minute mark (synced with the music).

"Healthy" Potato Chips...

A: We already know digging into a bag of chips isn't the smartest choice for your 3 p.m. snack. They have essentially no nutritional value, even if they are made from basic ingredients like potatoes, oil, and salt. They're simply a refined carbohydrate product that's devoid of fiber, protein, and any appreciable amount of vitamins and minerals. Plus they're easy to overeat and can be high in fat.

Recently the market has been flooded with chips that sound much healthier, made from wholesome ingredients including quinoa, beans, seeds, sprouted grains, and even veggies like red pepper and broccoli. But despite having ingredients that are considered "healthy," the processing required to make a "chip" can completely strip the health out of a food that would have been nutritious in its original state. 

For example. quinoa is nutritious and loaded with fiber and protein, but quinoa chips have a different nutritional profile.  One brand has essentially no fiber (less then 1 gram per 20 chips), but each serving contains an impressive 9 grams of protein and only 12 grams of carbohydrates. So despite having the fiber processed out of the quinoa, these chips have a good (great, with respects to chips) nutritional profile.  Plus quinoa is also the first ingredient listed on the label, so you know that the chip is mainly made of what they're advertising.

Contrast this to a sweet potato chip I saw at the grocery store last week. Its nutrient profile was almost exactly the same as a regular chip. Corn—not sweet potato—was the first ingredient listed. While the idea of sweet potato chips sounds healthy, these chips were no more than tortilla chips with enough sweet potatoes in them to give them the reddish-orange glow we associate with health-boosting beta-carotene.

Finding a truly healthy chip alternative like the quinoa chip described above that actually contains enough of the key healthy ingredient to impact the nutritional profile is rare, while healthy-sounding chips that are really just a dressed up tortilla or potato chip are the norm. These health food chips are basically the nutritional version of the Big Bad Wolf trying to trick Little Red Riding Hood.

However, I recommend you eat whichever you prefer, in moderation. If you like the taste of black bean- or sweet potato-flavored tortilla chips over regular tortilla chips, then go for what you like—but know that the health difference is minimal. If you are looking to fit more nutritionally sound chips into your diet so you can munch on them with greater frequency, check the nutrition label closely and make sure the ingredients match the food advertised on the front. Also look for higher levels of protein and fiber, which are good indicators that you are getting what you pay for.

You’re Dehydrated…

You know that you’ve had your share of water/beer/coffee by the frequency in which you need to use the bathroom, but what else can pee tell you about your health and habits?

You’ve may have heard that urine color—specifically dark yellow—can indicate dehydration, and this is indeed the case. When you’re properly hydrated, pee should be clear or just vaguely straw colored (the color in urine is caused by a pigment called urichrome, which gets lighter and darker depending on how concentrated urine becomes), and you should be going regularly, about once an hour depending on a variety of factors. A strong urinary odor, also due to concentration, is a sign of dehydration as well. And yes, you do need the recommended eight cups of fluid per day, but you don’t have to guzzle water to get it. Fruits and veggies contain water; if you’re loading up on those, it contributes to your daily eight-cup goal. But hydration is also about self-regulation. If you’re exercising, you need more fluid, (though only if you’re training for a marathon or doing some other sort of very intense and long-duration activity do you need a sports drink), so be aware of your body’s needs; fatigue and irritability can indicate dehydration as well.

A Different Kind of Strategy...

Looking at Pictures of Your Favorite Foods While You're Eating Well!  Hate broccoli or spinach? You can learn to love it with a quick mind trick: Check out an image of a food that makes your mouth water (cupcakes, pizza, a big bowl of creamy pasta). It activates an area of your brain that relays messages about taste-and tells you whatever you're eating (say, a big salad) is more enjoyable than you'd regularly find it, according to a 2012 study from researchers in Switzerland. I thought this was interesting!  I might have to try this at my next meal, unfortunately - there really isn’t any  food I don’t enjoy!

Until Monday - Keep thinking veggies and protein! 

Afternoon Snack..

Fat Free Greek Yogurt - the ideas are just endless!  I might have to make a few jars of this to keep on hand for my afternoon munchies!  Grated and drained cucumber + chopped fresh mint + raisins + chickpeas + lightly toasted walnuts + salt + pepper = YUM!

Biking…

YAY!  I had 3 days of biking to work before another snow storm hit Chicago this morning! It is going to be hit and miss for the next few weeks because of the inconsistencies of the weather.  At least I feel safe to say we are out of the polar vortex! 

Grits…

To my Southern peeps - SORRY!  Another hyper-refined carbohydrate, grits are the small leftover pieces from corn processing. Nutritionally speaking, grits lack significant amounts of vitamins and minerals. They contain a minute amount of fiber and no essential fats. Their flavor is lacking and thus butter or heavy cream is used to make them palatable, bringing together the blood-vessel-destroying, unholy marriage of simple carbohydrates and saturated fat.  Oops!  Don’t think I will ever eat these again!

New Product…

Trader Joe’s Cruciferous Crunch, a blend of shredded Kale, Brussels Sprouts, Broccoli Green and Red Cabbage.  We add it to just about every salad - Yum!  Enjoy it raw or cooked!

Dessert Food Swap…

Wow - I think I will have to try this over the weekend!  Since we all know desserts/sweets are my enemy!

Instead of: Ice cream  Eat this: Frozen banana

The body benefit: Replacing a huge splurge with fruit is a win-win. You not only sidestep tons of sugar, but you score plenty of potassium, folate, and vitamin C. If you have a few minutes, you can even throw the banana in the food processor to give it the same creamy, spoon-able texture as your favorite soft serve.

Until Monday - Keep thinking veggies and protein!

The Sandwich Ingredient You Need to Stop Using NOW…

One common food that I see a lot of is the use of mayonnaise on sandwiches. I often say that if you actually knew what was in mayonnaise, you probably wouldn't eat it. With egg yolks, sugar and salt topping the ingredient list for most popular mayonnaise varieties, it's clearly not a choice that will make you more healthy and beautiful.  Although there are many varieties of mayo today, from vegan versions to ones made with healthier oils such as olive or canola, the one tip I often give when it comes to adding more zip to the sandwich is to look beyond mayonnaise to other, more beautiful spreads-ones that provide just as much taste and a whole host of health benefits to go with it. 

The easiest most convenient swap is mustard.  Even the cheap yellow kind!-is one of the most beautiful spreads out there. Why? Because it's got lots of turmeric-a spice (main active ingredient, curcumin) that's been linked to everything from improving liver health, decreasing the risk for certain cancers and even helping as a treatment for tendonitis. Use mustard on sandwiches or mixed into canned salmon or tuna for a yummy seafood salad option.  

Be creative and try a black bean, avocado or even an edamame hummus spread. There's a beautiful world beyond the calorie- fat- and sugar-laden mayonnaise. Your sandwiches-and your body-are screaming out for a different choice.

B-ball Palm Rotation…

I call these “Madonna” arms!  I also do these with 3 pound weights!  Stand with feet a little wider than hip-width, arms extended out to sides, palms down as if palming a basketball (A). Leading with pinkie, rotate arm forward from shoulder socket until palms and elbows are facing up. (B). Reverse motion, this time leading with thumb.  Do 30 to 40 reps.

Nutrition Labels…

The proposed changes to the nutrition labels on foods have officially been released by the White House, and they look GREAT! The calorie count is now HUGE, and the servings-per-container section is in larger, bold lettering. Also great: Serving sizes should start to become more realistic. We can't wait for the new labels to hit the shelves

Spinach - An Artery Cleansing Food…

The potassium and folate found in spinach can help lower blood pressure, and according to recent research, one serving of nutrient-packed leafy greens (like spinach) a day can help reduce your risk of heart disease by 11 percent. Enjoy some in salads, omelets, and smoothies.