Food: How to Store Your Groceries

Christine Bryne via Buzz Feed 

Meals on the Go: 25 Three Ingredient Smoothie Options

Fire up your blenders, folks! While smoothies aren't anything new, they are a quick and convenient way to get a blast of nutrients, including protein, carbs and vitamins A, B, C and more. Thanks to the Daily Burn, here are 25 three ingredient smoothies that are nutritious, energizing and sure to satisfy every type of craving.

Carb Cycling 101

 

Carb cycling. Hmmm. I'm intrigued. You? Most of you reading this have been brainwashed to think carbs are the devil. Not so. If you know anything about anything you know that there are good carbs and bad carbs. And the right balance of carbs, protein and fat is imperative for your overall health. Chris Powell, trainer from ABC's "Extreme Weight Loss" swears by carb cycling to lose and maintain your optimal weight loss results. Powell explains that high carb days rev up your metabolism and low carb days maximize weight loss. The theory is that when your body keeps alternating between modes, you create the perfect balance to weight loss. So what is carb cycling? In the following paragraphs, you'll learn the basics of carb cycling, four different carb cycling plans - Easy, Classic, Turbo, and Fit - as well as the basics of how to execute this on a weekly basis.

What is Carb Cycling?

Carb cycling is an eating plan with alternating high-carb and low-carb days. It’s that simple. It also has built-in reward days or reward meals (depending on the plan you’re following), so you can still eat your favorite foods on a regular basis. Sounds pretty much perfect, right?

While each plan has a different mix of high-carb and low-carb days, each day works basically the same:

• Eat five meals—no more, no less.
• Eat a high-carb breakfast that includes both protein and carbs within 30 minutes of waking.
• Eat your remaining 4 meals - either high-carb or low-carb, depending on the plan you’re following - every 3 hours.
• Choose approved foods (Click HERE for the printable food guide)
• Drink a gallon of water.

How does it work?

In order to lose weight, our bodies need the right combination of proteins, carbs, and healthy fats. Here’s why:

• Protein builds and maintains muscles and these muscles burn calories like an inferno. Protein also breaks down more slowly than carbs and fat, which burns even more calories and helps you feel fuller longer.

• Carbs are the preferred fuel source for your muscles and organs, and they come in healthy versions (vegetables, fruits, grains, and legumes), and not-so-healthy versions (cakes, cookies, soda, doughnuts, candy, and many processed foods).  Healthy carbs are also crucial for burning calories, and since they break down more slowly than those not-so-healthy carbs, they keep your blood sugar and energy levels steady, and they also keep your calorie-burning furnace hot so it burns more calories!

• Healthy fats (unsaturated fats) eaten in moderation help the development and function of your eyes and brain and help prevent heart disease, stroke, depression, and arthritis. Healthy fats also help keep your energy levels steady and keep you from feeling hungry.

So why do we alternate high-carb and low-carb days in carb cycling? On high-carb days you’re stocking your calorie-burning furnace so that on low-carb days your furnace burns fat, and lots of it! This pattern tricks your metabolism into burning a lot of calories, even on those low-carb days. It’s an amazing and well-proven process.

For this plan, carbs are considered fruits, starches (such as bread and rice) and starchy vegetables (like peas and potatoes). Reach for non-starchy veggies (like broccoli, asparagus and spinach) all you want - they don't count toward the day's calories.

What are the benefits?

Carb cycling has many benefits:

• It fits any lifestyle.
• You’ll learn how to shed weight and body fat, and how to make smart lifestyle choices for the rest of your life. This puts YOU in control.
• You’ll feel better and have more energy.
• You’ll eat the foods you love.
• You’ll build lean, strong muscles.
• You’ll be empowered physically, mentally, emotionally, and spiritually.

Your CARB CYCLING weekly plan:

In order to find your ideal Carb Cycling plan, click on the links below to learn more about Powell's four different Carb Cycling plans -

Easy Carb Cycle
Classic Carb Cycle
Turbo Carb Cycle
Fit Carb Cycle

Remember you'll eat five times each day from the approved food list above at three hour intervals. Each meal should be around 250 calories, not including non-starchy veggies for a total of about 1,250 calories daily. Have your first meal within 30 minutes of waking and drink 1/2 your weight in ounces of water daily to fire up your metabolic engine. And if you want to see results and don't have any excuse to deviate from the plan, prep meals on Sunday for the week ahead. Pre-cook your proteins, chop veggies and store everything in the refrigerator.

Get even more details on carb cycling in Powell's books Choose to Lose: The 7-Day Carb Cycle Solution, and Choose More, Lose More for Life

Food Friday: Spaghetti with Kale Pesto

 

Wondering how to incorporate kale - the health world's favorite dark, leafy green of 2014 - into your diet beyond kale chips and green smoothies? Here is a twist on spaghetti that will pump some serious vitamins into an average everyday meal.

~Spaghetti with Kale Pesto~
Recipe from Dr. Oz's "The Good Life" magazine

Prep time: 10 minutes
Cook time: 10 minutes
Makes 4 servings

Ingredients:

8 oz. kale (Tuscan if available), stemmed, leaves torn (5 cups loosely packed leaves)
1 clove garlic
1 cup grated Parmesan
1/2 cups raw almonds
1/2 tsp salt
1/4 tsp pepper
1 pinch crushed red pepper flakes
6 Tbsp olive oil
8 oz whole wheat spaghetti

Directions:

> Add the kale, garlic, Parmesan, almonds, salt, pepper and red pepper flakes to the bowl of a food processor. Pulse until very finely chopped, scraping down the sides of the bowl if necessary. Slowly add the olive oil with the machine running. Pulse until the mixture is thoroughly combined and smooth.

> Cook the pasta in salted water. Drain and reserve 1 cup pasta water.

> Add 3/4 cup pesto (any leftovers can be stored in the fridge for at least a week) and 2 Tbsp pasta water to a large bowl and stir to combine.  Add pasta and toss until thoroughly coated, adding more pasta water by tablespoon if necessary to form a creamy sauce.

>Enjoy!!

 

Did you know? Kale is being called “the new beef,” “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A. Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

Are you getting your "greens?"

 

I feel like everywhere I turn, everyone is obsessed about "getting their greens." Greens meaning spinach and kale. Swiss chard and bok choy. I feel like the whole green movement is like the fat free trend of the 90's. Its hot right now. I put it in the same bucket as "eating clean."  

And no I am not bashing anyone who eats clean or green. 90% of the time, I eat that way. I just get annoyed at all the people who talk about it. Or "pin" it. Just eat. Eat because of the health benefits. Not because you think if you pin it, people will perceive you as this raw, organic wonder woman who concocts amazing, healthy recipes and crafts all day, everyday. Not reality.  

Obviously a hot button for me. I'll stop.

There's no denying that greens are nutritious and more people should be incorporating leafy veggies into their daily diet. But many of those people don't even know where to begin to make them delicious. One of the freshest, fastest ways to get your greens is in a smoothie. Plus smoothies are a good gateway drink for vegetable-adverse kids.

Here are a few tips for the best results and recipes from Real Simple that will have you turning over a new leaf in no time. These are simple recipes that you can make from the things you already have at home. I personally would add Greek yogurt to any of these for a more creamy texture. And if you want to get really fancy, you could add chia or flax seeds. But again, I'm trying to keep this simple.

Tips:

1) Put the liquid in first. Surrounded by juice or water, the blender blades can move freely. Next add your greens with the chunks of fruit or vegetable going into the pitcher last.

2) Start slow. If your blender has speeds, start it on low to break up big pieces of fruit, then work your way up to high for a puree. For blenders with function buttons, pulse a few times before switching to the puree mode.

3) Thicken with ice. Added too much juice or coconut milk? Toss in a few ice cubes and voila!

Recipes:

Collard Greens Smoothie With Mango and Lime: Frozen mango and green grapes naturally sweeten this refreshing drink.

Ingredients:
2 tablespoons fresh lime juice
2 cups stemmed and chopped collard greens or spinach
1 1/2 cups frozen mango
1 cup green grapes

Directions: Combine the lime juice, ½ cup water, the collard greens, mango, and grapes in a blender and puree until smooth, about 1 minute, adding more water to reach the desired consistency.

Spinach Smoothie With Avocado and Apple: The avocado makes this smoothie creamy without any additional dairy.

Ingredients:
1 1/2 cups apple juice
2 cups stemmed and chopped spinach or kale
1 apple—unpeeled, cored, and chopped
1/2 avocado, chopped

Directions: Combine the apple juice, spinach, apple, and avocado in a blender and puree until smooth, about 1 minute, adding water to reach the desired consistency.

Kale Smoothie With Pineapple and Banana: Coconut milk, chopped pineapple, and banana add a tasty tropical twist.

Ingredients;
1/2 cup coconut milk
2 cups stemmed and chopped kale or spinach
1 1/2 cups chopped pineapple (about 1/4 medium pineapple)
1 ripe banana, chopped

Directions: Combine the coconut milk, ½ cup water, the kale, pineapple, and banana in a blender and puree until smooth, about 1 minute, adding more water to reach the desired consistency.
Spinach, Grape, and Coconut Smoothie: With just 3 ingredients and a handful of ice, you can whip up a delicious breakfast or snack in minutes.

Ingredients:
1 cup seedless green grapes
1 cup packed baby spinach
1/2 cup ice
1/4 cup coconut milk

Directions: Place the grapes, spinach, ice, and coconut milk in a blender. Blend until smooth and frothy.

Kale-Apple Smoothie: The apple juice and bananas mask the vegetable flavors so well, you’ll barely taste the kale.

Ingredients:
3/4 cup chopped kale, ribs and thick stems removed
1 small stalk celery, chopped
1/2 banana
1/2 cup apple juice
1/2 cup ice
1 tablespoon fresh lemon juice

Directions: Place the kale, celery, banana, apple juice, ice, and lemon juice in a blender.

Enjoy!!

Time to Toss: Food Expiration Dates

 

I can guarantee that almost everyone reading this right now, has a  jar of something pretty old lurking  in the back of the refrigerator. And that mystery jar usually contains some sort of ooey, gooey condiment. Regardless of the fact that I'm naturally a tosser and am constantly purging to satisfy my OCD, most all the condiments in the Dawson refrigerator get used on a consistent basis. Thanks partly to my hopeless attempts of drowning food my kids claim they hate but have never tried with ketchup or ranch.

But for the sake of this post, I went to my refrigerator to unveil my mystery jar. And there she was. The Vegenaise spread. Think yellow-tinged mayo. Funny thing is I'm not Vegan. Nor do I intend to be. But for some reason something was telling me I should be. So I went out and spent a sh*t pot of money at Whole Foods only to walk out with an itty-bitty bag of "alternatives." That are sadly now past their prime but because I know how much money I spent on them, I can't pull myself to throw them away. Umph.

Which got me thinking about the shelf life of the other condiments stocked in my pantry and sitting in my refrigerator. Curious to know? You've come to the right spot. I've picked a handful of staples but for further reading on thousands of other items, check out StillTasty’s guidelines.

Ketchup

Unopened: 12 months in the pantry.
Opened: 6 months in the refrigerator, 1 month in the pantry.

While you see opened bottles of ketchup sitting out on restaurant tables, it’s best to store your own ketchup (which probably gets used less often) in your refrigerator.

Mayonnaise

Unopened: 3-4 months after the sell-by date on the package.
Opened: 2-3 months after the sell-by date on the package.

Sell-by dates represent the manufacturer’s estimate of how long the product will be at peak quality. In most cases, opened food is safe to consume after a sell-by date if it has been stored properly and continuously refrigerated.

Barbecue Sauce

Unopened: 12 months in the pantry.
Opened: 4 months in the refrigerator. One month in the pantry.

Store opened barbecue sauce in the refrigerator to extend its shelf life. Toss any sauce that develops an off color or scent.

Mustards - All types

Unopened: 2 years in the pantry.
Opened: One year in the refrigerator. 1-2 months in the pantry.

Opened mustard has a very long shelf life (one year!) when stored in the refrigerator. Toss any mustard that develops an off color or scent.

Relish

Unopened: 2 years in the pantry.
Opened: One year in the refrigerator.

Like mustard, opened relish has a long shelf life when refrigerated. If relish develops an off color, odor or appearance, discard it.

Creamy Salad Dressings - Ranch, Blue Cheese, Thousand Island

Unopened: 12-18 months in the pantry.
Opened: 6-9 months in the refrigerator.

Creamy dressings must be refrigerated after opening. If mold appears, discard the entire product.

Vinaigrette Dressings - Italian, Balsamic

Unopened: 12-18 months in the pantry.
Opened: 6-9 months in the refrigerator.

If your salad dressing develops an off color, odor or appearance, discard it.

Pickles - All types

Unopened: 2 years in the pantry.
Opened: 1 year in the refrigerator.

If your pickles develop an off color, odor or appearance, discard it.

Salsa - Fresh, store bought in the refrigerated section

Unopened: 10 to 14 days (or date on package) in the refrigerator, 1 to 2 months in the freezer.
Opened: 5 to 7 days in the refrigerator or 1 to 2 months in the freezer.

Fresh store-bought salsa should ideally be eaten when you open it. If you do have leftover salsa, freeze it in an airtight container or heavy-duty freezer bag.

Salsa or Picante Sauce - Store bought, sold unrefrigerated

Unopened: 12-18 months in the pantry.
Opened: 1 month in the refrigerator, 1 to 2 months in the freezer.

Jarred salsa is cooked, so it has a longer shelf life than the fresh kind. Discard salsa or picante sauce with an off color, odor or appearance.

Tartar Sauce

Unopened: 12 months in the pantry.
Opened: 6 months in the refrigerator.

Creamy condiments should always be refrigerated when opened. Discard tartar sauce with an off color, odor or appearance.

Hot Sauce - Most brands

Unopened: 5 years in the pantry/
Opened: 5 years in the refrigerator.

Discard hot sauce with an off color, odor or appearance.

Olives - Ripe in oil

Opened: 2-3 months in the refrigerator

Keep olives submerged in liquid after opening. Discard if they develop an off color, odor or appearance.

Olives - Green or black, canned

Unopened: 2-3 years in the pantry.
Opened: 1 year or date on can.

Keep olives submerged in brine after opening. Discard if they develop an off color, odor or appearance.

Doesn't cleaning out the refrigerator sound so fun this weekend!?!?!



How bad is it?

...to unpack your suitcase on your bed?

A: Super bad!!

I get on my husband about this all the time. Grosses me out. Think about all the surfaces those wheels have rolled across. I don't even want to think about what we brought back from the streets of San Fran last week.  Ew. Why is it so bad you wonder? The dirt and grime they pick can easily rub off on your linens. If that's not gross enough, your bag could be harboring the most unwanted guests ever: bedbugs. And if you haven't read my post on bed bugs, you may want to educate yourself now by clicking HERE.

Bottom line - never place your suitcase on a soft surface like a bed or a chair where bugs can scurry under the cushions or sheets. They multiple quickly so keep the suitcase far from the closet too where they can latch onto other clothes.

Best place to unpack is in the garage but that's extremely inconvenient. The next best - a hard surface like the floor in the bathroom or the laundry room. If you do find bugs, have it professionally treated immediately.

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.}

How bad is it...

...to leave clothes in the dry cleaning bag?

A: Bottom line: Really bad.

What makes your clothes look so fresh is often the chemical perchloroethylene (perc), which the Environmental Protection Agency has linked to many health risks, including cancer. Perc can linger on clothes and when enclosed in a bag, it can build up, putting you in greater danger of breathing it in once you remove the plastic.

So ditch the bag right away, says Peter Sinsheimer, executive director of UCLA's Environmental Health Sustainable Technology Program. As even safer option: Try an ecofriendly dry cleaner, who will use liquid carbon dioxide, a silicone-based solvent, or steam and use non-toxic detergents to remove stains.

Food tip: What to keep out of your refrigerator

Summer is prime time for produce and while you may know how to eat and cook all this seasonal deliciousness, do you really know how to store them? Thanks to the Food Network, here are 8 fresh finds that you should never refrigerate.

Tomatoes
The chill of the icebox makes tomatoes dull and mealy. Store on the counter (under-ripe ones can go on the windowsill). If they begin to get too ripe, it’s time to make tomato jam or roasted tomato sauce.

Melon

Keep whole melons like watermelon, cantaloupe and honeydew on the counter for best flavor. USDA research found that storage at room temp may even help keep the antioxidants better intact. Once cut, store in the refrigerator for 3 to 4 days.

Potatoes
Cold temps will break down the starches in potatoes, making them unpleasantly sweet and gritty. Cool and dry darkness is a spud’s best bud.

Onions

Uncut onions are happy out of the cold. The humidity of the refrigerator makes them moldy and mushy. Avoid direct sunlight and once cut open, place in a resealable bag in the vegetable drawer.

Garlic

Preserve the powerful flavor of garlic by storing in a cool, dry and ventilated container. Once the head has been broken open, use the cloves within 10 days.

Apples

Freshly picked apples will do well (and look pretty) on your counter. If they aren’t eaten after a week or two, make them last a little bit longer by then chilling them in the fridge.

Berries

Fresh berries from your local farm taste amazing at room temperature so it’s the sooner the better for munching. For long-term storage keep them in the fridge. To avoid soggy or moldy berries, rinse just before eating.

Stone Fruit

Allow peaches, apricots, nectarines and plums to ripen at room temperature. If you can’t gobble ‘em up right away, place in the fruit bin of the refrigerator for a few extra days.

My latest obsession: GoRecess.com

Talk.About.Brilliant. I'm obsessed. Gorecess.com makes finding a fitness class and scheduling a time to exercise so much easier. Tired of your workout routine? Interested in taking a class such as Barre or Mat Pilates but your gym doesn't offer it? Moved to a new city and are unsure of where to workout?

GoRecess helps you find the best class of the day, where you want, when you want, so you can be your best every day. Maybe you're in the mood for a certain type of workout. Maybe you want convenience and something that fits your hectic schedule. Maybe you want variety and the flexibility to try new places. Or maybe you just need the motivation of a good instructor and others around you to inspire you to push yourself.

From spinning and yoga to pilates and boxing and more, GoRecess will help you find exactly what you're seeking. Say goodbye to boring runs on the treadmill, mindless strides on the elliptical and excuses to skip a workout. Now get off your couch or away from your desk and choose your "recess."

What I love about GoRecess is that it finds all the group classes in my area with just one click. It doesn't get any easier than that. Group classes, if you can get past the intimidating factor (and yes there is always someone worse than you in the class), are an amazing calorie blasting workout. It's an hour of intense working out as opposed to wandering the gym trying to muster up motivation. I love the concept of GoRecess because it allows me to change up my workout so I never get bored.

All you have to do is visit gorecess.com, plug in your address or zip, time of day you’re looking to break a sweat, and the desired activity (Pilates? yoga? strength training?) you’re up for and the radius you are willing to drive (or even better bike or jog!), and the site will give you a detailed list of all the fitness options in your area like you see above. 

Also, most studios will offer their first class for free, so if you’re on a tight budget, you can jump around for a while while you save up some cash and settle on your favorite.

I encourage all of you to take a second and check out GoRecess, it may inspire you to try something you have never done before OR find something you didn't know existed!

Weekend Workout: 5-4-3-2-1

Do something good for yourself this weekend and take 15-45 min of couch time and get your heart pumping.

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!

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!

HANGOVER CURES: What works, what doesn't

Most all of us have been there: the mind-splitting migraine, acute sensitivity to all things louder than a fruit fly, and the nausea to the point of throwing up inches away from the open toilet. It may not be the most glamorous way to wake up after a debauched night of drinking, but the hangover is something you have to experience firsthand to realize you never want to experience it again - until the next time, that is.

So, rather than shoot yourself to bring an end to the living hell that has become your life, why not simply end the torture instead?

Sadly nothing will heal you of that hangover other than time. If something really worked, you would know about it by now. As with Viagra, you'd be seeing TV commercials for this million-dollar blockbuster cure during football games. The pursuit of a legitimate cure is, in fact, purely commercial, for most medical researchers do not see the hangover as an ill to cure but rather nature's way of stopping us from abusing alcohol.

While numerous studies have revealed promising effects from extracts of this herb or that, such as asparagus leaves, and while electrolyzed-reduced water has helped drunk rats feel better, God bless them, we're still a long way from a hangover cure.

Here are some pros and cons of purported cures:

Hair the dog: Drinking a little more alcohol in the morning — be it a bloody Mary or otherwise — might provide the mild numbing effect to ease you back. But you should fight that temptation. According to the Current Drug Abuse Reviews in January 2009, drinking in the morning to forget the night before is a key indicator of a drinking problem. They said it. I didn't. Those who routinely reveled in the hair of the dog that bit them drank 2 to 3 times more alcohol than other adults in the study, and they had significantly higher rates of alcohol dependency. Regardless of the extent in which alcohol plays into your life, you're ultimately just prolonging your misery by hairing the dog. Your liver still needs to break down the hangover-inducing toxins in your morning brew.

Anything with "hangover" in the name: If it says it cures hangovers, it doesn't cure hangovers. Sorry to all you that get hooked by marketing. The best part of these pills and powders is the water you're drinking to chase them down. Some products recommend a full glass with each dose. The more water the better. Yet none of these potions are more effective than a multivitamin, which itself is only marginally useful.

A good breakfast: A good meal can do wonders, particularly if you have it while drinking. But there's still hope the next morning. Eggs contain cysteine, which in theory could help the liver breakdown the toxin acetaldehyde, a byproduct from the previous night's abuse. No studies support this, though. Bananas and kiwi replenish the body with the potassium it craves, lost during the many trips to the toilet the night before. The fructose in fruit and juice doesn't seem to be a magic bullet, but juice does hydrate, which is helpful. Burnt toast, often recommended, won't work. The burnt carbon isn't the same as activated carbon and doesn't filter alcohol.

Headache pills: Ah, your headache is gone. But your liver took some more abuse, particularly if you are using acetaminophen, as is found in Tylenol. Acetaminophen is by far the most common cause of liver failure in the United States, and combined with alcohol it can be deadly. One or two pills are usually safe, depending on the amount of alcohol in your system. Aspirin can be helpful before sleep and upon rising with plenty of water, but only in moderation. Aspirin, a blood thinner like alcohol, spares your liver but increases the risk of bleeding in your stomach and gastrointestinal tract. If your body is sensitive to aspirin, it will hate it while drunk.

Coffee: Well, you cured one of the symptoms. You're awake. Only now you're intensely aware you have a hangover. Coffee, a vasoconstrictor, temporarily can improve your headache by decreasing the size of blood vessels. This counteracts the effects of alcohol, bringing you closer to equilibrium. Then again, coffee can make you edgy and actually can cause headaches for some people. Also, like alcohol, coffee is a diuretic, making you even more dehydrated and increasing the severity of the hangover. When the caffeine wears off, you will be even more tired.

Better genes: If you're lucky, you might among the elite 23% of the human gene pool with a natural resistance to hangovers, according to a study published in 2008 in Current Drug Abuse Reviews. Then again, you might be worse off without the protective warning that hangovers offer. The same study found that people who overestimate the level they can drink without getting a hangover are more prone to alcoholism. No pain, no gain.

Propranolol: Propranolol is beta-blocker drug for hypertension that also is commonly used to relieve hangover pain. The bad news is that it doesn't work, according to numerous studies. The good news is that you wasted your money on Propranolol instead of more booze.

Sleep: Sleep is the best cure for a hangover, but for many people this is a luxury. Who has time to sleep when you have to work the next day or, worse, have to clean up from the party or be a responsible parent??

The punch line is that the day after heavy drinking will always be miserable, no matter what you try, and the only solution is to not get so drunk in the first place — well, at least until scientists get their act together and create a pill to end hangovers. But don't count on that coming out very soon. Best bet - HYDRATE and give your beaten bod a rest.