Beating the Belly Blues

 

Hello again!!!! My apologizes for going MIA on y'all. I thought I would give myself some grace during the transition from two to four kids...overnight. We are nothing but overjoyed with the addition of our identical twin girls, Reese and Rio, but I'd be lying if I didn't admit that it's friggin' HARD work!!! There is nothing like doing multiple babies at ONE time. On top of attending to two active boys, ages 5 and just turned 3. It is anything but quiet around my hood.

Today however, I did have some time while my angels are napping and my boys are at school. I thought I'd log onto the blog and see what's shakin. Surprisingly, you're all still giving Hailey's Helpful Hints some love despite my absence. In fact - my one post "Tame the Tum - Spare Tire or Stress Bulge?" continues to get blown up on Pinterest! Who would have thought 4,946,000 people would be interested in such an article?? And no that's not a typo - 4 MILLION+ peeps. I too am shocked. And so thankful for the readers!!

So as I sat here thinking about what to blog on, I figured it's only appropriate to provide some helpful tips on something you all interested in - belly fat and bloating!

Sadly belly fat doesn’t just innocently sit under your skin and force you to loosen your belt another notch. It lives deep in your body, around your organs. And according to Dr. Oz, that deep fat is a troublemaker. It cranks out hormones and proteins that can trigger chronic inflammation and raise your risk of cardiovascular disease, type 2 diabetes, and even colon cancer.

Did you know?

You need to eat fat to lose fat. It’s time to stop being fat-phobic and start focusing on getting the right fats. Eating healthy monounsaturated and polyunsaturated fats - those are the types found in olive oil, avocados, and nuts - may trim what’s around your middle. One study found that people who got 25% of their daily calories from healthy fats gained less belly fat than people who ate fewer healthy fats.

Belly fat hates whole grains. That’s why you should love them. Refined grains like white pasta and white rice tend to feed a muffin top and may increase your risk for problems like diabetes, too. But eating whole grains like quinoa, barley, and whole wheat pasta might boost weight loss. In one study, people who included whole grains in their diets lost nearly eight pounds in 12 weeks, while refined-grain eaters lost only about six.

Belly fat thrives on stress. When the pressure's on, your body produces the "stress hormone" cortisol, which makes fat pile up around your midsection. Pretty discouraging when are surrounded by stress all day, everyday. Try these instant calmers and start getting stress under control in as little as 60 seconds.

Are you one of the many that wake up with a flat belly only to find that by the end of the day your stomach looks like you are 6 months pregnant? Ugh, isn't that the worst?? So many women are misled that they need to get on the floor and bust out 1,000 sit-ups. Not the case. According to gastroenterologist Dr. Robynne Chutkan, below is a step by step plan - that you can start today - to eliminate hidden causes of tummy trouble and beat your bloat in the kitchen.

 

Step 1: Start your day with an anti-bloat elixir - Many people are jinxing themselves right off the bat by reaching for bagels or sugary cereals first thing in the morning. These foods clog up your system and set you up for day-long gas buildup. Instead, get your system moving right away by blending together this fiber-rich elixir that helps food move through your digestive tract.
Aim to get 25 grams or more of fiber a day, but if you normally eat a low-fiber diet, start slow and gradually increase the amount. If you notice a little extra bloating at first, don't be deterred – most people's bodies will adjust to increased amounts of fiber over time.

Step 2: Supersize your lunch - Many people eat their biggest meal at dinner, but eating too late at night can cause a log jam in your gut. To help beat bloat, you should enjoy a three-course lunch instead. Make sure your lunch includes about 10 grams of fiber to help keep your food moving. Here's a good example of a fiber-rich, delicious lunch option:

• First course: Salad (add in all your favorite veggies and a light dressing)
• Main course: Grilled fish with sweet potato and a cup of steamed broccoli
• Dessert: A cup of fiber-rich fruits like raspberries and blackberries

Step 3: Eat a finely chopped dinner and avoid leftovers - Now that you've had your supersize lunch, go for a one-course, easy-to-digest dinner. Big meals and big bites can be hard for our bodies to digest in the evening. Chopped food can facilitate digestion and leaves less empty space trapped in the belly. A bowl of chopped chicken, veggies and rice is a great option.
The second dinner rule is no eating leftovers. You may think you're doing yourself a favor by bringing home your leftover food for later meals, but allowing certain starches like pasta, rice and potatoes to cool and then reheating them can change their molecular structure and make them more likely to plug up your colon and cause significant discomfort.

Step 4:  Cut out dairy - Unfortunately, to say goodbye to bloat, you may have to say goodbye to dairy as well. At some point in their lives, nearly 75% of people experience lactose intolerance, which may be permanent or temporary. A little bit of lactose intolerance can contribute a lot to bloat.
Here are some easy swaps for dairy lovers:

• Drink almond milk instead of cow's milk in your coffee, cereal, or smoothies
• Try coconut-milk ice cream instead of regular ice cream
• Try vegan cheese instead of normal cheese

It's important to make sure you're still getting plenty of calcium in your diet, but you have plenty of non-dairy options. Among them are salmon, sardines, mineral water, oranges, almond milk, sesame seeds and many nuts.

Bonus tip: Try fennel seeds - If you need a quick remedy for sudden bloat, try fennel seeds. They help melt away gas bubbles and only cost pennies a pinch. Try chewing a half-teaspoon before every meal.

You can read more about busting bloat in Dr. Chutkan's book, Gutbliss: A 10-Day Plan to Ban Bloat, Flush Toxins, and Dump Your Digestive Baggage.

Why didn't I think of that?

How genius and functional is this water bottle? It's almost as cool as my iPhone card carrying phone case with an added bonus of carrying a key. It's products like this that make me shake my head and wonder - why the heck didn't I think of this? I'm smarter than that.

Perfect for the gym, long bike rides or to carry with you all day as you try to get in your 64 oz of water. Which I can't seem to master for the life of me. Tomorrow I keep saying. But for today, I sit surrounded by wine glasses and Diet Coke. Sigh.

To purchase, click HERE.

Burn Baby Burn: Slash 101 Calories in 10 Minutes

I find Oct, Nov, and Dec some of the most discouraging months of the year. Sure they are packed with memorable, fun-filled holiday festivities but with those festivities come an excess of mindless eating and drinking. And a season of busy schedules and not enough hours in the day. Gym? What gym.

For me it starts at Halloween. I have a sweet tooth so trying to keep my damn hand out of the candy bowl is near impossible. Insert: Gain 2 lbs. Then Thanksgiving. Dave's favorite holiday. Which translates to a menu that consisted of: mashed potatoes, sweet potatoes, stuffing, green bean casserole, rolls, turkey, and cranberry.

For two.

Followed by round 2 at a friend's house. Insert: Too many pounds to willingly admit. Think heavy knee bends after shimmying into my jeans.

And now the Christmas holiday is before my gut. I mean eyes. A few pounds heavier than my skin feels comfortable in and busier than ever.

Did you know that new research shows that a 165-pound women has to pare off 480 calories a day to lose 5 pounds in a month? Heavier (195 pounds)? Cut 515 calories a day. Lighter (135 pounds)? Trim 435. Crap. That seems impossible during the most wonderful time of the year, right?

Wrong.

No matter how busy we are, we all have at least 10 minutes. And in 10 minutes you can burn 101 calories with this at home, fat burning circuit. Do this daily, along with slash a few calories from your food intake, and you won't have to worry if that little black dress is still going to fit come party time -

1 minute of weight lifting: 7 calories (if you don't have free weights at home, use some cans of soup)
3 minutes of jump rope (no rope? Jump in place): 36 calories
3 minutes of jumping jacks: 29 calories
3 minutes of jogging in place: 29 calories

And if you're super motivated, add in 20 push-ups to bring some sexy back to those biceps.

Wondering how to slash calories from your everyday eating habits? It's easy. Here are a few examples to subtract (about) 100 calories:

Eliminate 2.5 slices of bacon from breakfast
Eat 1/2 cup less of brown rice from a stir-fry dinner
Don't add that extra 1 Tbsp. butter to that baked potato
Use 1 Tbsp. less of peanut butter on your sandwich
Don't eat those 5 extra Hershey kisses

And remember, nothing tastes as good as skinny feels! :)

If you do one thing this week: Put Summer on Ice

 

Imagine biting into juicy strawberries or crisp green beans...in January. With the help of your freezer and tips from Teri Gault, CEO of the deal finding website thegrocerygame.com, you can savor the deliciousness of colorful fruits and veggies all year round.

{FRUIT}

Stock up on :: berries, tomatoes, and stone fruits like peaches, plums, and nectarines.

To preserve :: Wash and pa dry with paper towels. Hull strawberries and cherries and quarter tomatoes. Peel, slice and toss stone fruits with lemon juice and simple syrup to prevent browning. Place fruit in a single layer on a baking sheet (to keep it from sticking together) and freeze; transfer to zip-top bags.

Use within :: 3 to 6 months. Label the date of when you packaged with a Sharpie. Toss if you notice crystallization.

{VEGGIES}

Stock up on :: zucchini, green beans, peas, and spinach. Avoid produce with a high water content such as cucumbers.

To preserve :: Blanch first - drop vegetables in a pot of salted boiling water for 3 to 5 minutes, then plunge into ice water to halt cooking. After they've cooled, dry with paper towels, spread on a baking sheet, and freeze. Transfer to zip-top bags.

Use within :: 3 to 6 months. Label bag when packaged.

{HERBS}

Stock up on :: dill, rosemary, thyme, sage, oregano, basil, parsley, and cilantro.

To preserve :: Separate leaves from stems, then wash and pat dry. Chop and add 1 tablespoon of herbs to each well of a flexible ice cube tray and fill with water. Once frozen, remove cubes and store in a zip-top bag. The next time a soup, sauce, or stew recipe calls for fresh herbs, simply pop in a cube.

Use within :: 12 months. Label bag when packaged.

 

 

{HINT: When freezing produce in bags, leave a bit of space at the top for expansion.}

What's for dinner? Quinoa Mac & Cheese

If you're trying to "hide" good nutrients in your children's meals or aren't even what to think of this whole guinoa craze, this is a great place to start. While quinoa (pronounced 'KEEN-WAH) is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains such as rice or barley. Many people prefer quinoa for these reasons; first, it takes less time to cook than other whole grains – just 10 to 15 minutes. Second, quinoa tastes great on its own, unlike other grains such as millet or teff. Add a bit of olive oil, sea salt and lemon juice and - yum! Finally, of all the whole grains, quinoa has the highest protein content, so it's perfect for vegetarians and vegans. Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is a gluten-free and cholesterol-free whole grain and is almost always organic.

Lots of 2012 buzz words packed into that paragraph eh? Gluten. Organic. Vegan. I can't keep up sometimes. Nor do I think I want to. Regardless, enjoy this rich, gooey, protein packed mac & cheese dish with a whole lot less guilt.

~Baked Quinoa 'Mac' & Cheese~adapted from Monica Nelson Fitness
serves 4-6, and can be easily doubled into a 9x13" pan

Ingredients:
1 tablespoon olive oil
1-2 cloves garlic, minced
3/4 cup quinoa, rinsed well and drained
1 1/2 cups chicken stock
salt & pepper
1/2 teaspoon onion powder
1 large egg
3/4 cup milk
2 cups shredded cheese (cheddar & pepper jack are great!)
1 cup shredded cheese, for topping

Directions:

1) Heat the oil in a medium skillet. Sauté the garlic for a few seconds and then add in and sauté the quinoa for about 5 minutes, stirring occasionally.

2) Add in the chicken stock, salt & pepper, and onion powder, stirring well. Bring to a boil, then reduce the heat to low, cover tightly and simmer for 15-20 minutes, until most of the liquid has been absorbed.

3) While the quinoa is cooking, preheat the oven to 350ºF and lightly grease an 8" or 9" square baking dish.

4) When the quinoa is done, let it sit off the heat for about 5 minutes while you whisk together the egg and milk in a small bowl. Quickly stir the liquid into the pan of quinoa with the 2 cups of cheese and dump it all into the prepared baking dish.

5) Sprinkle the remaining cheese over the top and place in the oven to bake for 25-35 minutes, until the cheese is bubbly and golden brown!

Summer Sipping: Drinks that won't kill your waistline

With summer officially underway, there are many more opportunities - lounging poolside, backyard bbq's, beach vacays - that can sobotage your diet. If you've been reading this blog long enough, you should all know by now that I'm a huge advocate for not drinking your calories. But - and a heavy but - I am all about enjoying a few cocktails.

While I'm not a big beer drinker as I don't like the stomach bloat that comes after and red wine on a hot day does not sound appealing, I stick to a "skinny" cocktail. Knowing that traditional umbrella drinks can contain 400-1,000 calories per drink, I've found other ready to pour, yummy, summery picks besides the boring 'ol vodka soda that will get your swigging alittle smarter on a hot day:

Skinnygirl - Pina Colada ($15)
Coconut cream usually takes this rum treat into waist-widening territory. But testers of this coconut and pineapple juice concotion didn't seem to miss it. So put on grass skirt and shake the night away as you sip this low cal alternative. 89 calories for 4 oz.

Jose Cuervo - Authenic Wild Berry Light Margarita ($15)
No salt rim required for this fruity with a kick margi. Each serving combines a shot of tequila with the flavors of strawberries, blackberries, and with the tartness of lime. Yum! 95 calories for 4 oz.

VNC Cocktails - Vodka Mojito ($12)
Put down your muddler! Traditionally made with rum, this mojito mix is a concotion of vodka, real lime juice, and fresh mint. This preservative-free libation is a "ringer for the real thing," according to a satisfied tester - with none of the usual taxing handiwork. Hallelujah!! 111 calories for 3.4 oz.

Eppa - SupraFruta Red Sangria ($12)
If you can't give up your red wine, this is a refreshing life from a melange of organic pomegranate, blueberry, blood orange, and acai juices. Just chill and serve. 120 calories for 5 oz.

Enjoy and sip smart and safe!!

If you do one thing this week...

DON'T EAT THE UNEATEN FOOD OFF YOUR KID'S PLATE.

Who eats the crust of the sandwiches, the left over mac n' cheese at the bottom of the bowl, a few pieces of diced chicken or cheese here and there? I do. And it's no wonder I can't lose those last 5-10 pounds.

I think I eat good. But then I catch myself finishing off the last of Chase's quesadilla or remaining Wheat Thins on Lance's highchair tray. Essentially I'm consuming a 4th meal - a meal that is not meant to be had. Mindless munching where calories add up. Accounting for an entire extra meal in my day.

I do. You do it. Hey it happens. And if you're not a stay at home mom that's finishing off the last of the PB&J, most likely you'll do it at work. The "I'll take just one more for later" cookie as your walking out of the meeting, a handful of jellybeans off a co-workers desk.

You might not realize just how quickly calories can add up though. An extra tablespoon of salad dressing can add 75-100 calories, an extra tablespoon of butter adds 102 calories, and that 1-ounce bag of chips with your sandwich at lunch adds 162 calories.

Tablespoon people? Do you know how little a tablespoon really is??? And c'mon on - 1 ounce. That 1 ounce bag requires you to mop the floor for an additional 30 minutes. No thanks - I'll skip the chips.

Now I know 102 extra calories doesn't seem like much but have that, "oh what's an extra dollop really gonna do?" mentality three, four, five times in your day and those bites here and there WILL pack on the pounds and sabotage your weight loss goals.

So this week - resist the temptation to clean someone else’s plate. And while you're at it - make a conscious effort not to clean yours either. Think about your waistline instead of the food waste. Consider the calories in small portions and recognize how quickly they can add up when portions are multiplied:

• 1 Twinkie: 150 calories
• 12 peanut M&Ms: 125 calories
• 1 ounce of French fries: 88 calories
• 1.5 donut holes: 100 calories
• 3 Hershey kisses: 75 calories
• 3 Oreo cookies:160 calories
• 15 tortilla chips: 142 calories
• 20 potato chips: 162 calories

Not worth it in my book. And always remember - "Nothing tastes as good as skinny feels!!"

20 unhealthy foods you think are "healthy"

Let me preface this post by saying: “I eat these foods.” Especially Diet Soda although it's significantly decreased from one a day a few years ago to about one per week, usually longer. And I give into the "healthy" food labels - fat free, sugar free. I'm a sucker for fat free salad dressing. Although I hate that it's loaded with sugar.

If you take this list literally, it will just aggravate you, so take it with a grain of salt… or maybe a rain of whole wheat.

There are many terms that are misleading in the food advertising industry today. Think of how many times you see healthy phrases plastered all over food containers.

Some examples of “healthy food” words on product labels:

• Fat Free
• Reduced Fat
• Low Fat
• Sugar Free
• No Added Sugar
• Diet

We are supposed to believe that each of these categories makes a food healthier. In reality, this couldn’t be further from the truth.

Here is what those “healthy food” phrases actually translate to:

• Fat free, but full of sugar and chemicals.
• Reduced fat, but increased carbohydrates.
• Low fat, but high glycemic index.
• Sugar free, but artificial everything else.
• No added sugar… because the all natural version has enough sugar to give you type II diabetes anyway.
• “Diet” food, but it causes cancer in lab rats so don’t drink/eat too much of it.

Consider the logic that food manufactures would have us believe: fat-free is good for you; jelly beans, jolly ranchers, and cotton candy are fat-free; therefore all those sugary candies are good for you. Makes sense? Think about it.

In fact, a study at John Hopkins University recently determined a link between high blood sugar and heart disease. This means high glycemic foods, such as the candy I just mentioned as well as many similar products, are inherently unhealthy.

Let’s examine some examples of nasty food according to projectswole.com that are supposed to be healthy, but will secretly kill you faster than the Terminator (and no not Arnold). While these are only a handful, I hope they get you thinking about what you reach for at the grocery store.

1. Diet Soda
Why is it good? A sugar free version of the popular carbonated beverage that you can drink on the go.

Why is it bad? OK, so soda is horrible for you, but take out the sugar and add in carcinogenic artificial sweeteners, combined with the artificial flavors and colors that are in all sodas, and you have a recipe for a Tumor in a Can.

Then of course you’ve got the caffeine factor, which is linked to hyperactivity, high blood pressure, and can mess with your blood sugar. Unfortunately the caffeine is an oh-so-good afternoon supplement.

Instead choose: filtered water and the occasional glass of milk.

2. Sushi made with white rice and imitation crab meat or vegetables

Why is it good? Seaweed contains essential nutrients such as selenium, calcium, iodine, and omega-3 fats. Sushi is nearly always wrapped in seaweed.

Why is it bad? This garbage doesn’t deserve to be called sushi. They are just small, compact, high glycemic, high calorie, carbohydrate nuggets. There’s not even much protein in these things. Eat 3-4 of them and you’ve had your serving for the day.

Aside from that, imitation crab meat isn’t even good for you. It is mostly just a crab flavored tofu-like substance fortified with sugar, sugar, and more sugar. It isn’t tofu, it’s actually a bunch of processed white fish, but it tastes like tofu. Blah.

Instead choose: In order to get some healthy carbs, some high-quality protein, and the benefits of omega-3 fats, choose real sushi made with salmon or tuna. To make it even healthier, order sashimi instead of white rice.

3. Peanuts

Why are they good? Peanuts contain healthy fats that contribute to the reduction in triglycerides, which are known to promote cardiovascular disease. In addition to monosaturated fatty acids, peanuts also contain magnesium, vitamin E, arginine, fiber, copper and folate all of which help to reduce the risk of cardiovascular disease.

Why are they bad? Aside from being high in fat and calories, peanuts also are loaded with omega-6 fats that distort the omega-3 to omega-6 ratio. This ratio says that your intake of each omega fatty acid should be 1:1. The reasons why this ratio is recommended is a topic for a whole other article.
All we need to know is that the American diet is typically from 20:1 to 50:1 in favor of omega-6, so any effort to reverse this trend is important for combating over 10 different common diseases including Alzheimer’s, rheumatoid arthritis, and diabetes.

Peanuts are often contaminated with a carcinogenic mold called aflatoxin, and they are also one of the most pesticide-contaminated crops.

Instead choose: Almonds or all natural organic peanut butter, but pour off the top layer of oil and replace with olive oil if the resulting peanut brick is too stiff. Olive oil is very low in omega-6 fats.
(But honestly, if you want the peanuts you should just eat them. They’re not that bad for you diet-wise.)

4. Reduced-Fat Peanut Butter

Why is it good? All peanut butter provides a heart-healthy substantial quantity of monounsaturated fat.

Why is it bad? Most commercial peanut butters are made with the same type of sugar that cake frosting is made with. Reducing the fat makes it even worse because even MORE nasty sugar is added and they contain less healthy fat. I’d rather just eat the extra calories.

Instead choose: As with peanuts, choose almonds or all natural organic peanut butter instead. Just remember to pour off the top layer of oil and replace it with olive oil if the resulting peanut brick is too stiff.

5. Corn Oil

Why is it good? It contains omega-6 fatty acids, which are unsaturated fats that don’t raise cholesterol. Sweet.

Why is it bad? In the true spirit of peanuts, corn oil has 60 times more omega-6s than omega-3s. Omega-6 fatty acids increase inflammation, which boosts your risk of cancer, arthritis, and obesity. This is why we prefer a balanced ratio of omega-3s, which are found in walnuts, fish, and flaxseed.

Instead choose: Canola or Olive oils, which have a far better ratio of omega-6s to omega-3s. In my humble opinion, choose olive oil instead since canola oil has some less important issues of its own.

6. Fat-Free or Reduced Fat Salad Dressing

Why is it good? Less fat means less calories. Plus that salad dressing fat is lard just like mayo and crisco. Sick.

Why is it bad? Firstly because when fat comes out, sugar goes in. Either that or artificial flavors and sweeteners.

Secondly, since many vegetables are fat soluble, taking away the fat from the dressing means fewer of the salad nutrients will be absorbed into your body. This was confirmed by a study at Ohio State University wherein a higher fat salad dressing resulted in an increased uptake of the antioxidants lutein and beta-carotene.

Instead choose: A salad dressing made with olive oil, or just use olive oil and vinegar as your salad dressing. If you try it you might like it.

7. Anything made with Soy

Why is it good? It’s not. But in the spirit of argument: vegetarians and vegans eat the stuff so they can get protein in their diets. Yay ::sarcasm:: Plus the stuff is apparently low in fat and an alternative to whey for the lactose intolerant.

Why is it bad? Straight up, soy is thought to be linked to increased estrogen in males and increased breast cancer in women. The estrogenic effects are sometimes said to merely be the presence of the phytoestrogens and estrogen mimicking compounds found in soy.

Because of these estrogenic compounds, infants in particular can be adversely affected in many negative ways from exposure to soy, including premature development in girls, and underdevelopment in boys.

Soy also promotes hypothyroidism, thyroid cancer, and infertility just to name a few additional disorders. Phytic acid, trypsin inhibitors, toxic lysinoalanine and highly carcinogenic nitrosamines are all highly present in soy products.
Instead choose: any high protein whole food such as brown rice, goats milk, coconut milk, almond milk, whole grains, nuts, seaweeds, seeds, beans, and lentils.

If you must have a protein powder, choose any of a variety of protein powders available on the market today, including whey and egg protein. As a side note, goats milk is considered one of the healthiest foods on the planet today, so give it a try.

8. Yogurt cups, especially those with fruit at the bottom

Why is it good? Individually, fruit and yogurt are two of the healthiest food choices at the grocery store.

Why is it bad? Manufacturers load these products up with corn syrup, which effectively doubles the amount of sugar. All the better to entice kids to ask you to buy this crap.

Instead choose: Activia yogurt, which contains additional live active cultures to help your digestive system. Choose the Light version if you wish, but know it is sweetened with sucralose (Splenda). (I personally still opt for the light version.)

9-11. Fruit Juice, Dried Fruit, and Fruit Cocktail

Why is it good? Well because fruit is good for you. It has a ton of vitamins, minerals, and antioxidants; not to mention fiber.

Why is it bad? Fruit juice and fruit cocktail normally have sugar added. Some fruit cocktails come in a thick sugary syrup, and there’s more sugar in a glass of fruit juice than in a candy bar and as much as in a glass of soda (grape juice has about 40g of sugar in one serving). You get no fiber from fruit juice, and the stuff usually has preservatives added to it.

Dried fruit is similarly bad because it is also loaded with sugar, although not with added sugar. Think of it this way: take any fruit, which is naturally loaded with sugar, remove all the moisture thus shrinking it down to a fraction of its normal size, then sell it by the bucket load to consumers who don’t understand that this little tiny piece of fruit still has nearly all the calories and sugar of the original fruit!

Can anyone say “portion control”? What about “blood sugar coma”?

Instead choose: eat the whole fruit including the skin if possible, but limit it to one serving of fruit per meal/snack to avoid insulin spikes. If you must have fruit cocktail, choose one that comes packed in its own juices instead of syrup.

12. Smartfood (Cheesy Popcorn)

Why is it good? Because cheesy popcorn is oh so tasty.

Why is it bad? Because you are really just eating the popcorn equivalent of potato chips. Seriously, compare total calories and you will find that you are not saving much on the calorie front by eating Smartfood instead of chips.

Instead choose: pop some plain popcorn, spray a light coat of spray butter on the popped corn, sprinkle various spices on the corn (but go easy on the salts), and shake it up in a bag. Now you have a low fat tasty treat.

Smartfood isn’t as bad as a candy bar or a Twinkie though, so go ahead and splurge every so often.

13. Beans packed in sugary syrups such as Boston Baked Beans

Why is it good? Baked beans are good for you because these types of beans are loaded with fiber.

Why is it bad? The sugary syrup, just as much as in a can of soda, is just going to spike your blood sugar and insulin levels. This is never good for preventing heart disease or type II onset diabetes.

Instead choose: Red kidney beans. These things are packed with protein and fiber, and can be mixed with any sort of salad or pasta. Sometimes I enjoy kidney beans straight out of the can; no cooking, just wash and chow. Or cook up some nice black beans; high in protein and fiber, low in everything bad.

14-20. Granola, White Pasta, Pasta Salad, English Muffins, Bagels, Croutons, and Pretzels

Why are they good? Granola has some fiber, pasta salad has some vegetables, croutons make our salad crunchy, english muffins are one step up from bagels, and pretzels are a quick low-fat snack.

Why is it bad? One word: carbohydrates. All of these foods are made with corn syrup and/or processed white flour. These foods will spike your blood sugar faster than Bruce Lee could have kicked you in the face. You also won’t get much nutrition in the way of protein, fiber, vitamins, or minerals from any of these foods.

Instead choose: 100% whole grain or whole wheat pasta and English muffins for increased fiber and protein. Egg salad because, like it or not, eggs are good for you and are high in protein. Almond slices are high in omega-3 fats and are crunchy like croutons. Substitute healthy nuts for white starches whenever you can and you too can receive a 30% less chance of heart disease.

Clearly there are many alternatives to sneaky consumer foods. Fruits and vegetables remain a key ingredient in a healthy diet, and now you can look for tricky catch phrases when purchasing ‘health foods’. Drink plenty of water, get plenty of sleep, and eat wholesome low-sugar, healthy-fat foods; I bet you will end up doing OK as a result. Cheers to a healthier, longer life if you make wise decisions about what you put in your body!

On the menu: Not your average burger

Forget the drive-thru and those full fat burgers. This hearty, meatless meal with a Tex-Mex twist is high in fiber, packed with protein and low in fat. Eat alone or place on top of a whole wheat bun and some avocado. Delish. And ready in less than 25 minutes. Yep, you better "Pin" this.

Recipe calls for jalapenos but in fear of it being too spicy for the kids, I didn't add them. Surprisingly it still had tons of flavor. You can even swap out the corn meal with rolled oats.

~Black Bean Patties with Salsa~
Courtesy of Better Homes & Garden

Yields: 8 patties
Start to finish: 25 minutes

Ingredients:
1 1/2 cupsprepared salsa

1 jalapeno pepper (optional)

2 - 15 ounce canblack beans, rinsed and drained

1 - 8 ounce corn muffin mix (or rolled oats)

2 1/2 teaspoons chili powder

2 tablespoons olive oil

1/2 cup low fat sour cream

1/2 teaspoon chili powder

Directions:

1) In colander, drain 1/2 cup of the salsa.

2) Seed and finely chop half of the jalapeno; thinly slice remaining half.

3) In large bowl mash beans with vegetable masher or fork. Stir in muffin mix, drained salsa, 2-1/2 teaspoons chili powder, and chopped jalapeno.

4) In 12-inch skillet, heat 1 tablespoon oil over medium-high heat. Add four 1/2-cup mounds of bean mixture to skillet. Flatten mounds with spatula to 3-1/2-inch-round cakes. Cook for 3 minutes on each side until browned. Remove from skillet. Repeat with remaining oil and bean mixture.

5) In bowl combine sour cream and 1/2 teaspoon chili powder.

6) Top cakes with remaining salsa, sliced jalapeno, and seasoned sour cream.

If you do one thing this week...

SWAP YOUR STANDARD CUP OF COFFEE WITH A GLASS OF HOT LEMON WATER.

It is recommended by nationally known nutritionist Ann Louise Gittleman, author of "Fat Flush for Life" and other books to start your day with a hot glass of water flavored with lemon. The combination can benefit your body in numerous ways, including helping you to lose weight and keep hydrated, improving your digestion and upping your vitamin C intake. You can even spice up this morning drink to boost its benefits.

Types: Gittleman recommends combining the juice of half a lemon with 1 cup hot water. If you don't want to squeeze your own lemons, you can substitute 1 tablespoon lemon juice. Make sure to use 100-percent organic lemon juice. You can spice up this drink and further rev your metabolism by adding a pinch of ground cinnamon and a pinch of ground ginger, Gittleman says. Lemons will keep for up to 10 days at room temperature, so you can shop for them weekly. You also can store fresh lemon juice in an ice cube tray without losing any of its potency.

Function: Drinking lemon water first thing in the morning stimulates your digestive system, according to Louise Atkinson's "Daily Mail" article, "Lose Weight for Christmas with the Lemon Juice Diet." This improves your body's ability to absorb nutrients. Poor absorption of nutrients can cause you to feel hungry, even when you are not.

Effects: Lemon water cleanses your palate on the way down. Once in your body, it helps to gently flush your kidneys and your liver of wastes and toxins, says Gittleman. It also can help cleanse your lymphatic system, another body system that eliminates toxins.

Significance: Both lemons and water are on Gittleman's list of fat flush foods. Water helps you stay hydrated. Your body stores more fat when you are dehydrated because your kidneys need help from your liver to function when your body is in this state. This hampers the liver's ability to burn fat. Water also is a natural appetite suppressant. Being dehydrated, in contrast, can cause feelings of hunger. Lemons may help reduce cellulite because they stimulate blood flow to your skin and help your body flush out waste. Lemon also boosts your body's ability to metabolize fat, Gittleman says.

Benefits: Lemon juice provides a high amount of Vitamin C, notes Atkinson. One lemon gives 30.7 mg vitamin C, according to the U.S. Department of Agriculture. The recommended daily amount is 75 mg for women and 90 mg for men. People who consume more vitamin C have more efficient digestive systems than people who don't. Lemon also increases acidity of your digestive system, which helps you better absorb calcium. Calcium absorption helps you lose weight, says Atkinson, because calcium is stored in fat cells. The more calcium in your fat cells, the easier it is to stimulate their burn. Vitamin C also boosts your immune system, helps prevent coronary heart disease, and lowers your risk for stroke, cataracts and gout. This antioxidant vitamin also may help lower cancer risk when consumed via fresh fruits, according to Oregon State University.

Potential: Adding a tablespoon of lemon juice along with some of the lemon's zest can provide 1,600 oxygen radical absorbency capacity, or ORAC, units to your diet, according to "Women's Health" magazine. An ORAC unit is a measurement developed by the National Institutes of Health to measure a food's antioxidant capacity. The higher the value, the higher the antioxidant benefits, such as fighting cell-damaging free radicals. One antioxidant lemon juice provides is eriocitrin, which may protect against oxidative stress in the liver.

Want to lose some weight? Studies show that water can improve the speed of your weight loss too. Here's how;

Hot water, like the heat of hot tea, causes the body to begin to detoxify. Stored toxins slow the metabolism. When you flood the body with hot water, this causes the muscular action in the stomach, liver and intestine which squeezes and releases toxins. This moves toxins out of the bowel, liver, lymph system, and out of the body. Water is quickly absorbed in extreme temperatures. This helps stabilize blood sugar, which will stop food cravings as well.

Lukewarm water is even good for suppressing the appetite by depressing the activity of the digestive system. Hunger pains diminish and you tend not to overeat. 

The key to health with anything is consistency. If you start your day with a glass of hot lemon water and drink a glass of lukewarm water 15 minutes before meals and snacks, you'll be on your way to losing 31 pounds this year if you stick with it. Statistics show that you will consume 104 calories less daily as a result of drinking water which over the course of a year, averages to about 31 unnecessary pounds.

Water facts:

- 75% of Americans are chronically dehydrated.
- 37% of Americans mistake the thirst sensation, which is weak for the hunger sensation triggering them to begin eating instead of drinking,
- Mild dehydration can slow the metabolism by 3%.
- Drinking just one glass of water can shut down the "midnight munchies."
- Lack of water is the number one trigger for daytime fatigue.
- 8 to 10 glasses of water can ease back and joint pain in 80% of sufferers.
- When you dropped just 2% in the body's necessary hydration you will likely experience fuzzy, short-term memory and have difficulty with basic math, focusing on printed work and computer media.
- Just by drinking five glasses of water daily you decrease the risk of colon cancer by 45%, reduce the risk of breast cancer by 79% and 50% less likely to develop bladder cancer.

I can't keep this a secret...

I can't even begin to explain how flippin' excited I am about this post. My intention of Hailey's Helpful Hints is to bring you daily tips, tricks and product picks that are useful (and helpful) in your everyday. This post is the epitome of that. Hands down, one of the best products I've come across in a long time.

A very long time.

Why? Because EVERYONE wants to look their best! If you want to tighten up your mid-section (or anything from your chin down)...You're tired of looking at that post-baby bulge, beer gut or last year's Christmas dinner...You want to get your sexy back - not that you lost it, just sayin...You want to get healthy, naturally...keep reading.

If you personally know me or have been following my blog for some time you know I am a health & fitness guru. I've been an athlete my entire life. I'm all about calories in - calories out. That you need to get your butt to the gym. Or outside. Just get moving. I was adamant that there was nothing besides eating right and exercising that could get you results.

UNTIL...I came across the line of 'It Works products.' I'm not going to lie - I was the BIGGEST skeptic. I saw a friend who was raving on Facebook about losing 6.5 inches in her mid-section and I thought, "No way. This is a bunch of crap."

But I was curious. So I bought a box of wraps (4 for $59) with the hopes that I too could be wrapped skinny. I know, I know you're thinking, "But you're already so thin." I might be thin but that doesn't mean I'm not full of unhealthy toxins.

So I wrapped. And 45 minutes later, I had lost 1.5" (total of three measurements around my mid-section). First reaction - Yeah, probably not for me. But I knew I had to give it the full 72 hours to work it's magic so I start guzzlin' the water per the directions.

I measured every morning. Another inch. Then another two. By the end of 72 hours, I was down five inches and significantly leaner and toned.

I was perplexed. I couldn't wrap (no pun intended) my head around how this wrap really worked. So I did some research. Here's what I found...

What is The Ultimate Body Applicator?

The Ultimate Applicator is a body applicator (wrap) treatment which was designed to work alongside your body's natural processes to deliver maximum tightening, toning, & firming results when applied to the desired body part(s) - arms, abdomen, buttocks, thighs, back and/or neck. The applicator is a woven cloth that comes pre-treated with a potent all-natural serum which penetrates your skin & breaks down harmful toxins, shrinks fat cells, reduces inflammation, increases circulation, minimizes cellulite & has the power to diminish stretch marks.

My initial thoughts - ok so it's water loss. WRONG.

This body wrap treatment differs greatly from others on the market today, because the inch loss during application is NOT water loss. In fact, during your treatment you are encouraged to drink water, as it better helps the processes of lipolysis (breakdown of fat) and detoxification.

Ok ok so it's starting to make sense. But I was still thinking, HOW THE HECK DOES IT WORK???

The inch loss which is obtained over the course of 72 hours and weeks is introduced at the cellular level through detoxification, micro-circulation, and lipolysis. It's almost too scientific to understand. Essentially this wrap is no different than a trans-dermal "patch" that allow healing agents to get into our bodies without being diluted or neutralized by our digestive system such as a patch to sea sickness, to help one quit smoking, to give pain relief to a headache, to help regulate hormones, etc.

Ah-ha. Although it still seems too good to be true, it's no different than trying to understand how aloe vera relieves pain on a burn; how quickly ginger can settle your stomach; how effectively bran can help your regularity; how jolted you can get from espresso coffee. The fact is that our bodies are regulated by bio-chemical stimulation, and plants are just filled with ingredients that can cause dramatic reactions. It should be no surprise that the right blend of natural plant extracts can trigger such amazing results.

With all that said, I'm a HUGE fan!! I personally just wrapped two girlfriends in the last week and one lost 7" over the 72 hours and one lost 5" within the FIRST 45 minutes!! I'm not lying. The tape measure doesn't lie. Trust me - this WORKS. With all the toxic pollutants in our air and the additives in our processed foods, detoxification is key to keeping our bodies healthy and functioning properly. Does this take the place of eating healthy and working out? Never. It works with.

I encourage you - get a wrap on your body and you won't need the explanation anymore! It's natural, its effective, affordable, and its a product that is causing LOTS of commotion! Never heard of this product? The company, It Works Global, does not pay to have their products endorsed my celebrities. It's all word of mouth but they did just wrap Dr. Oz's personal trainer last week. It was in the Emmy and Oscar celebrity gift packs. Kim Cattrall from Sex & the City and Seth Green (yes this works for men too!) are using it. The buzz is out.

Wondering how to get your hands on these? To order a box of 4 for $59, you can order through http://www.haileyshelpfulwraps.itworks.net/. Think about it - that's less than $15 for one. Do one per week and you're only spending $59 for the entire month. AND you can do it in the privacy of your own home. No more expensive spa prices and stressing about paying a babysitter or finding time.

If you want to try just one, message me @ haileyitworksdawson@gmail.com and I can mail one out to you for $25 plus $3.95 shipping/handling.

My personal favorite - the SKINNY PACK. The defining gel is AH-MAZING!!!!

I truly believe that if you do what you've always done, you'll get what you've always gotten. If you want a change in your body, you've come to the right spot. Summer is coming sooner than you think. It's time to get wrapped skinny!

Want a total body makeover? Want to lose weight and feel great? Want to get the most out of your workouts? Want to lose weight faster? (Ummm who doesn't!?!) We need to talk. We have an extensive list of fabulous products (Protein Shakes that aren't the GNC crap, Greens to keep you detoxing daily, etc) that will help you achieve your goals. Check them out here!

Rave Review: Yonanas Mixer

Almost everyone loves ice cream. Recent reports show that the average American eats almost five gallons a year! The biggest problem with ice cream, however, is that it is loaded with fat and sugar. Yonanas is offering a unique alternative that means a healthier alternative for you and your family. If you want a healthy alternative to ice cream, you've got to buy the Yonanas Mixer. Dr. Oz loves it and it gets 4.5 out of 5 stars on Amazon reviews. Forget running to the store for a $6.00 tub of full fat ice cream. For only $50, you can have a refreshing, healthy snack at your finger tips anytime.

What is Yonanas?

Yonanas instantly churns frozen fruit and other flavorings into a delicious and healthy soft-serve treat. Simply peel and freeze any fruit that you want made into the end product of deliciousness. Place frozen fruits into the yonanas maker (works similar to a juicer), and fruit will magically transform into a ice cream like consistency. The combinations of flavors you can make are endless. Bananas, mango, berries, cantaloupe, pineapple - you name it. Like chocolate banana? Add some chocolate jello pudding into the mixer. Crave pistachio ice cream? Do the same with Pistachio pudding. You can add honey, peanut butter, maple syrup, nuts, coconut. Whatever your taste buds desire.

How does it work?

Using the appliance is also fairly straightforward. First, freeze the bananas or other fruit you will be using to make your treat. Bananas that are over-ripe work fine as well. Once they are frozen, simply lift up the lid, place the fruit in the chute and flip the switch. As the fruit is processed, you will have to press down with the plunger-lid to force the frozen fruit through. The frozen treat will then dispense at the bottom right into any bowl. On average, three frozen bananas can make about two servings.

What is the benefit of owning a Yonanas?

One of the biggest benefits Yonanas offers is that it is generally healthier than other frozen treats, specifically ice cream. Where these treats contain a lot of fat, sugar and preservatives, bananas contain only natural sugar and lots of vitamins. This allows you to watch your diet or simply ensure your children aren’t eating unhealthily. It also has the additional benefit of being entirely lactose free, which means those that are lactose intolerant will have an excellent alternative that doesn’t involve soy or other strange ingredients.

Overall, users of Yonanas can save quite a bit of money as well. A pint of ice cream can be almost five dollars in some instances. Compare this to the extremely low cost of a bunch of bananas, and you can see how making your own treats versus buying them in the store can be quite a good alternative. It also can help you save money in that you no longer have to worry about throwing out uneaten bananas once they become over-ripe. These bananas can be frozen instead and used in your machine.

Lastly, the Yonanas machine is also impressive simply due to how easy it is to clean and operate. Unlike an ice cream machine which requires a lot of mixing and ingredients, this machine only needs bananas. This makes it easy enough for even kids to use, though adult supervision is still probably a good idea. Cleaning is also just as easy. The machine comes apart into several different pieces that can be hand-washed or thrown in the dish washer. In no time at all, it is cleaned and ready to be used again.

What people are saying about it:

~The creamy ice cream like texture the Yonana creates can not be duplicated with a food processor, blender or Vitamix.

~The clean up is super easy. It disassembles into 5 washable pieces (hand or dishwasher.)

~It does exactly what it says it's going to do and comes with a recipe book with tasty concoctions.

Can I still use it if I don't like bananas?

It does somewhat rely on the consistency and natural sugar of the bananas but there are concoctions in the recipe book that do not include bananas so the short answer - YES!

Overall, two thumbs UP! A fantastic product, easy to use, a breeze to clean and reassemble. If you want to eat healthier, or just want to have a frozen treat ready at hand, give it a try! I imagine this would be great for a kid's party. Stock up on frozen fruit, let the kids pick their own recipe, and let the fun begin yonana'ing!!

If you're still not sold, what this clip from The Morning Show in Boston on YouTube. They LOVE it!!

TAKEOUT tips and traps

In a perfect world, we'd all be able to spend each morning browsing the farmers' market for the ideal seasonal produce, then spend the afternoon making a nutritious meal that would bring a tear to Martha Stewart's eye with its flawless presentation. But in reality, sometimes you don't even have time to make do with what's in the fridge. You might even have to resort to what's hanging on your doorknob or stuck in your windshield wiper, the scourge of diets everywhere: the delivery menu.

Ah, the delivery menu. A full meal (or more) brought to your door in 30 minutes or less. No cooking. No cleaning. It's like going to a fine restaurant—in your pajamas. A dream come true. But it can be a nightmare for your figure if you succumb to some of the common pitfalls of deliverable cuisine. Here are some things to keep in mind so you can order your dinner in without having to let your pants out.

What to watch out for:

Good things come in small packages. Unfortunately, most delivery food comes in large packages. It's rare that you can get someone to bring you one or two slices of pizza. You usually get the whole pie. And Chinese and Thai food come in those top-heavy tapered white boxes, so while it may seem you've only eaten half a container, you've actually gone through most of it. Before you dig into your freshly arrived repast, get a plate from your kitchen. (Come on, someone else cooked the dinner, you can wash one plate!) Put a serving on your plate and put the rest in the refrigerator for another time. By removing the extra food, you'll significantly reduce the chance that you'll power-eat your way through two or three meals' worth of calories straight out of the container.

Don't eat the "minimum." One problem with delivery, especially for single people, is that there's usually a $10.00 or $12.00 minimum. If the entrée you order doesn't meet the minimum delivery cost, don't be lured into loading up your order with fatty appetizers or extra desserts just to ensure free delivery. Instead, order two individual-sized entrées and put one in the fridge for tomorrow's lunch or dinner. You'll save money on the delivery fee, plus that's two nights in a row you don't have to cook. You win!

Watch your sides. Your diet's already in trouble since you have to order a banquet's worth of food just to get the delivery guy to show up at your door. Don't get talked into the add-ons like egg rolls, breadsticks, or chicken wings. Don't let a craving, a zealous phone order-taker, or just plain habit talk you into indulging in these unnecessary extras. Your pizza's already going to run you roughly 300 calories a slice (and do you honestly expect to stop at just one?); do you really want to add 300 calories' worth of wings to that?

Read the fine print. The best thing about Chinese, Thai, and other ethnic menus is that since the dish is in a foreign tongue, they usually have to add a couple of sentences about what's in the item and how it's prepared. Look for words and phrases like "steamed," "boiled," "all white meat," etc. Stay away from words like "fried," "crispy," "cheese-filled," "creamy," etc. Also, some menus include heart icons next to the healthier items—keep an eye out for those!

Spice it up. If you can take the heat, sprinkle some hot peppers on your pizza or order your food extra spicy! While some claims that spicy food will boost your metabolism are over exaggerated, there are some other benefits to eating the hot stuff. First off, peppers and curries add a lot of flavor without adding sodium, so pick dishes that emphasize spice over salt. Secondly, if your mouth is on fire, you might be encouraged to drink more water to cool you off. In addition to its myriad other benefits, water will help keep you feeling full, which helps a lot with portion control. (Avoid drinking high-calorie sodas, beers, or Thai iced tea [200 calories a serving] to put out the fire, though.)

Wondering what to order then?

Most of the restaurants that deliver are local eateries, not national chains, so I can't give you specific nutritional information for all of them, but here are some tips for good things to order and bad things to avoid for three of the most popular categories of restaurant.

Chinese
1) Get steamed. Order steamed rice, not fried, and go with brown rice if they have it—it has extra fiber.
2) Veg out. Look for the dishes that are mostly vegetables and are steamed rather than fried. If you order dishes like beef and broccoli, ask them for extra broccoli.
3) Soup it up. Egg-drop, wonton, and hot-and-sour soups are good low-cal, low-fat options (although they usually have plenty of sodium, so no extra soy sauce!). Fill up on some soup and put away half your entrée for later.
4) Grease: not the word. Stay away from deep-fried dishes like egg rolls, crispy orange chicken, General Tso's chicken, sweet-and-sour pork, etc.
5) Lay off the sauce. Watch out for sauces made with corn syrup or oil. Request low sauce or no sauce. An order of kung pao chicken seems healthy but it's sautéed in enough oil that it can have up to 76 grams of fat—more than an entire day's worth. If possible, ask how it's prepared.
6) Pass up the salt. Ask for low-salt options. Don't use the full-sodium soy sauce packets that come with your meal. Instead, invest in your own bottle of low-sodium soy sauce. Also, make sure your restaurant is one of the many that no longer use mono-sodium glutamate (MSG) in their dishes.
7) Switch it up. For dinner combos, see if you can substitute healthier options for the normal items. For example, at Panda Express, they'll give me an extra serving of steamed vegetables instead of the side of starchy chow mein or fried rice that it typically comes with.
8) The future is bright, and light! A fortune cookie has only 30 calories and no fat, and potentially brings good news or a daily affirmation—treat yourself!

Pizza
My advice - Don't pick up that phone. It's hard to find healthy pizza and it's far better to make your own. If delivery's the only option, however, read on...
1) More veggies. Load up on veggie toppings like peppers, onions, mushrooms, tomatoes, fresh garlic, jalapeños, etc.
2) Less fat and/or less cheese. Ask for low-fat cheese, or ask them to use half the cheese.
3) Defeat the meat. Try to stay away from fatty meat toppings like pepperoni, meatballs, and sausage. Instead, try leaner options like Canadian bacon, chicken, or shrimp.
4) Bust the crust. Not all pizzas are created equal, and neither are their crusts. Most pizza chains list nutrition info on their Web sites. So make sure you take a look before ordering to ensure the smartest choice.

Thai
1) Lighten up. Many of the same tips for Chinese food apply to Thai food as well. Try to get steamed brown rice and lots of vegetables and stay away from heavy sauces and high-sodium dishes.
2) Don't get saucy. Satay is a good option, but try not to use too much of the peanut dipping sauce, if any; that's where your calories will start to add up.
3) Don't go (coco)nuts. Watch the coconut milk. It's delicious, but usually extremely fattening. Try to look for dishes flavored with ginger, citrus, curry, or chilies instead. Or ask if they can prepare your dish with low-fat coconut milk.
4) Hold the milk. Thai restaurants offer a lot of delicious low-fat soups that you can fill up on. They also have some soups that are high in fat because of coconut milk. Try and order soups that don't include it. And as with all soups, keep an eye on the sodium.
5) Green and lean. Thai cuisine includes many salads that are a meal in themselves, such as Yum Nuah (beef salad) or Pla Goong (grilled shrimp salad). Many of these have simple lime juice dressings that are low in fat. But, as with American salads, ask the restaurant what's in the dressing.
6) Go fish (or tofu). Check out the fish and tofu options. Even more than their Chinese counterparts, Thai restaurants have lots of dishes that feature seafood and tofu. And if you don't care for either, the Thai spices might just help you overcome your aversion.

So there you have it. While it's unlikely you'll lose much weight on a takeout diet, there are still a lot of ways you can minimize the damage.

If you do ONE thing this week...

GET WALKING.

With your dog. Around a track. Through your neighborhood. While you travel. If dieting, or better yet eating "right," isn't your thing, it is believed - based on a study conducted by Cris Slentz, Ph.D of the Duke University research team involving sedentary overweight men and women (aged 40-65 years) - that the minimum daily requirement of exercise to prevent weight gain is 30 minutes a day of walking, 3 times per week. A control group of non-exercisers all gained weight and fat during their 8-month study.

Given the increase in obesity in the U.S., it would seem likely that many in our society may have fallen below this minimal level of physical activity required to maintain body weight. This is sad. You must take time for yourself and walking is one of the lowest impact, aerobic activities you can do that has fabulous health benefits.

Wondering what are the top 10 reasons to walk?

1. Walking prevents type 2 diabetes. The Diabetes Prevention Program showed that walking 150 minutes per week and losing just 7% of your body weight (12-15 pounds) can reduce your risk of diabetes by 58%.

2. Walking strengthens your heart if you're male. In one study, mortality rates among retired men who walked less than one mile per day were nearly twice that among those who walked more than two miles per day.

3. Walking strengthens your heart if you're female. Women in the Nurse's Health Study (72,488 female nurses) who walked three hours or more per week reduced their risk of a heart attack or other coronary event by 35% compared with women who did not walk.

4. Walking is good for your brain. In a study on walking and cognitive function, researchers found that women who walked the equivalent of an easy pace at least 1.5 hours per week had significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week. Think about that.

5. Walking is good for your bones. Research shows that postmenopausal women who walk approximately one mile each day have higher whole-body bone density than women who walk shorter distances, and walking is also effective in slowing the rate of bone loss from the legs.

6. Walking helps alleviate symptoms of depression. Walking for 30 minutes, three to five times per week for 12 weeks reduced symptoms of depression as measured with a standard depression questionnaire by 47%.

7. Walking reduces the risk of breast and colon cancer. Women who performed the equivalent of one hour and 15 minutes to two and a half hours per week of brisk walking had an 18% decreased risk of breast cancer compared with inactive women. Many studies have shown that exercise can prevent colon cancer, and even if an individual person develops colon cancer, the benefits of exercise appear to continue both by increasing quality of life and reducing mortality.

8. Walking improves fitness. Walking just three times a week for 30 minutes can significantly increase cardiorespiratory fitness.

9. Walking in short bouts improves fitness, too! A study of sedentary women showed that short bouts of brisk walking (three 10-minute walks per day) resulted in similar improvements in fitness and were at least as effective in decreasing body fatness as long bouts (one 30-minute walk per day).

10. Walking improves physical function. Research shows that walking improves fitness and physical function and prevents physical disability in older persons.

And the list could go on and on. But piggybacking on #8 & 9 above on the topic of fitness; many people are curious on how many calories walking actually burns. In short - a 150-pound man burns 100 calories per mile; a 200-pound man burns 133 calories per mile; and a 250-pound man burns 166 calories per mile. Of course, to lose weight, you must burn more calories than you consume no matter how much you exercise, so make sure to reduce your calories if you want to lose weight, even if you're walking a lot. Click here to be directed to the Calorie Burn Calculator to find out how many calories you burn during walking at different speeds and body weight.

Wondering what is a good average walking speed?

A good average walking speed is 3 to 4 miles per hour (mph) and depends on your leg length and how quickly you can move your legs. You may need to start at a slower pace if you're out of shape, but you will build up quickly if you walk regularly. Once you exceed 4 mph, it gets tricky because you don't know if you should walk or run. Proper speed-walking technique will help at fast speeds. And yes, treadmill and outdoor walking yield the same benefits but set the treadmill elevation to 1% to mimic outdoor walking.

If you're super busy and can't seem to find 90 measly minutes in your week (3 - 30 minute walks), I encourage you to split up the 30 minutes into 3 - 10 minute bouts. Here are some suggestions to incorporate walking into your day and accumulate 30 minutes:

Get off the bus before your destination (you may even save time this way).

Park your car farther from the store.

Take a walk at lunch instead of having your food delivered.

Walk for errands instead of driving short distances.

Take the stairs instead of the elevator or even escalator.

Get rid of your riding lawnmower or for most, mow your own lawn.

Keep your walking shoes handy. Leave a pair at your office or trunk of your car for quick 10-minute stress-reducing walks.

So this week I encourage you to think of and set a weekly plan for walking if you struggle with motivation or sticking with it. Planning increases compliance. Write down the day(s) of the week you'll walk, the time of day, how many minutes, and where you'll do it (location). Set and review your weekly plan every week for three months and then reevaluate at that time.

There you have it. It's as simple as walking out the door. And you'll be in good company. Walking is the most popular physical activity among adults in the United States. It doesn't take all that much time (you can incorporate it into your life), you've been doing it your entire life, you can do it just about anywhere, there are plenty of health and fitness benefits, and you'll feel good once you get going. How hard is it to incorporate 30 minutes of walking into your daily routine? Maybe you need to cut the time you spend on Facebook and Pinterest in half. All I ask is that you don't cut out the time you spend reading this blog! ;)

Summer Sips: LOW CAL COCKTAILS

You've heard me say it once, and now you'll hear me say it again - do not, I repeat DO NOT drink your calories. Except of course when its a summertime cocktail. There's exceptions to every rule, right?!?

Although delicious, margaritas and daiquiris are often loaded with sugar and unnecessary calories that leave you bloated and hungover so before guzzle too many pounds this summer, I thought it would be fun to highlight a few of the best low calorie, low sugar, low carb drinks. Thank you PageDaily.com for doing all the leg work for me. Whether your poison is a mojito or sangria, read on - one of these is sure to tantalize your taste buds!


White Sangria
adapted from NYTimes.com

Combine fresh fruit and chilled wine to create a lighter version of traditional sangria, perfect for a hot summer afternoon.

1 small green pear or green apple
1 small navel orange
1 bottle cava, moscato d’Asti or other sparkling wine
1 3/4 cups apple juice
1 1/3 cups Cointreau
1 cup club soda

Slice fruit into thin bite-size pieces. Place in large pitcher. Pour in sparkling wine, apple juice and Cointreau. If possible, refrigerate an hour or two to draw out sweetness and floral aromas of fruit. Add club soda, and stir. Spoon some fruit pieces into glasses filled with ice, and pour.


Berry Dream
Created by The Cocktail Guru, Jonathan Pogash

Enjoy creamy drinks like pina coladas but are watching your calories? This drink perfectly blends coconut, berries and milk together with a fitting Acai-Blueberry vodka.

2 oz. Van Gogh Açai-Blueberry Vodka
1 scoop sugar-free raspberry sorbet
1 tsp. coconut cream
3 oz. skim milk

Add to blender and blend. Pour into hurricane or tall glass. Garnish with coconut flakes and fresh seasonal berries.


Low-Carb Cosmopolitan Cocktail
By Laura Dolson, About.com Guide: Low Carb Diets

Take a spin on the classic cosmo by making it with diet cranberry juice and fresh lime juice instead of that sugary bottled stuff!

1 jigger (1.5 oz or 3 tablespoons) Citron vodka or regular vodka
1 oz (2 tablespoons) diet cranberry juice (NOT “light” — it must say diet)
OR 2 teaspoons unsweetened cranberry juice and 2 tablespoons water
1 tablespoon lime juice (fresh preferred)
2 to 3 drops orange extract
2 to 4 teaspoons sugar equivalent in artificial sweetener (to taste), liquid preferred

Put the ingredients in a cocktail shaker half-full of ice. Shake well. Taste for sweetness if using unsweetened cranberry juice, which is highly variable. You may need to add sweetener. Strain into a Martini glass. Garnish with a small lime wedge or curl of lime peel.


BLUE Skinny Lemonade

Lemonade has always been a summer staple, and Crystal Light has a portion of the sugar and calories as other mixes, so stir some up and add a splash of vodka to make this childhood drink more adult-friendly.

2 oz of Van Gogh BLUE Vodka
4 oz of Crystal Light Lemonade or Pink Lemonade (dissolve packet into water bottle before mixing)
Combine ingredients and shake vigorously in shaker with ice. Strain into glass and enjoy!


Blueberry-Lime Margarita
From Eating Well, as seen in Fitness Magazine

Instead of making a margarita out of syrupy mix, take a cool approach by blending frozen blueberries and limeade for a unique refreshing drink.

2 cups ice
1 cup frozen blueberries
1 cup blueberry nectar
1/4 cup seltzer
2 tablespoons frozen limeade
1 tablespoon lime juice
3 ounces tequila, optional
1 lime wedge, coarse salt

Combine ice, blueberries, blueberry nectar, seltzer, limeade, lime juice and tequila, if using, in a blender and blend until smooth. Rub rim of 2 glasses with lime wedge and dip in salt. Divide the margarita between the prepared glasses and serve.


Watermelon Gin Fizz
From Eating Well, as seen in Fitness Magazine

When you think of the summer, watermelon usually comes to mind. This delicious drink combines fresh watermelon with gin, lime juice and ginger ale for a sweet and sour cocktail.

5 cups diced watermelon, divided
6 ounces gin, divided
8 tablespoons lime juice, divided
1 1/3 cups ginger ale, divided
Lime wedges, for garnish

Freeze 1 cup watermelon for garnish. Puree the remaining 4 cups watermelon. Strain; divide the juice among 4 ice-filled glasses. Top each with 1 1/2 ounces gin, 2 tablespoons lime juice and 1/3 cup ginger ale. Garnish with the frozen watermelon and lime wedges.


Strawberry-Citrus Vodka Cocktail
as seen in Fitness Magazine

Made just like a mojito, this cocktail branches out from the original combination of rum, mint, lime juice and simple syrup to take on a fruitier approach. Made with strawberries, citrus vodka, lemon juice and mint, you still have some of the same flavors but with a sweet twist.

2 strawberries
1 sprig of mint
3/4 ounce light agave nectar, such as Wholesome Sweeteners
1 3/4 ounces citrus vodka
3/4 ounce lemon juice

In a shaker, muddle together mint and strawberries, then add the remaining ingredients. Shake vigorously with ice for 20 seconds. Pour entire contents of shaker into a tall glass. (Include all of the mint and strawberry pulp.)

Bombshell X
Created by Kevin Baker at the Isla Cantina in West Hollywood, California
This unique liquor is flavored with blood orange to be both sweet and tangy. By blending it with cucumber and grapes, you’re sure to have a fun drink that’s healthy at the same time.

2 oz X-Rated Fusion Liqueur
2 slices of Peeled Cucumber
12 Red Seedless Grapes

Blend all ingredients with ice in a blender. Garnish with slices of cucumber.

Cheers!