Live Healthy. Live Happy.

Top Tips for Portion Control

2011-08-29T13:01:00.000-07:00

Yogurt - It's Not Just for Breakfast Anymore

2011-07-11T12:43:00.000-07:00

Video courtesy of Herbalife and Gina's Healthy Living

Healthy Recipe of the Week ~ Honey Chicken Kabobs

2011-06-08T15:00:00.000-07:00

It's time to fire up the grill, and these tasty, colorful kabobs make a great summertime meal. You can marinate overnight and make these kabobs for an outdoor barbecue as a tasty, healthy alternative to the usual barbecue fare! Fresh mushrooms, summer squash, and cherry tomatoes are also great choices for the veggies.

Ingredients

1/4 cup vegetable oil *
1/3 cup honey
1/3 cup soy sauce
1/4 teaspoon ground black pepper
8 skinless, boneless chicken breast halves - cut into 1 inch cubes
2 cloves garlic
5 small onions, cut into 2 inch pieces
2 red bell peppers, cut into 2 inch pieces
skewers

Directions

In a large bowl, whisk together oil, honey, soy sauce, and pepper. Before adding chicken, reserve a small amount of marinade to brush onto kabobs while cooking. Place the chicken, garlic, onions and peppers in the bowl, and marinate in the refrigerator at least 2 hours (the longer the better).
Preheat the grill for high heat.
Drain marinade from the chicken and vegetables, and discard marinade. Thread chicken and vegetables alternately onto the skewers.
Lightly oil the grill grate. Place the skewers on the grill. Cook for 12 to 15 minutes, until chicken juices run clear. Turn and brush with reserved marinade frequently.

* If you want to trim some of the the fat in this recipe, substitute rice or other white cooking wine for half the oil. Chicken broth can also be used instead of the oil for an equally tasty dish.

Nutritional Information

The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary.

Amount Per Serving (8) Calories: 178 | Total Fat: 6.6g | Protein: 13 g
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Monday Meditation ~ On Being Alone

2011-06-06T15:36:00.000-07:00

I love people. I love my family, my children . . . but inside myself is a place where I live all alone and that's where you renew your springs that never dry up.
~ Pearl S. Buck

The person who tries to live alone will not succeed as a human being. His heart withers if it does not answer another heart. His mind shrinks away if he hears only the echoes of his own thoughts and finds no other inspiration.
~ Pearl S. Buck

For today's meditation, I decided to include two quotes from award-winning American writer Pearl S. Buck because they offer two very important perspectives on something many people struggle with; being alone.

Too often in trying to find peace and happiness, people will either try to isolate themselves (think of the stereotypical wise man who lives off by himself), or they try to do the opposite; fill up their lives with so many people that they are never alone. But like many things in life, this is a time when balance is the key. In order to find peace and happiness, one must be able to find comfort and joy both in themselves and in others.

Live Healthy. Live Happy.
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Shake Up Your Weekend! ~ Berry Banana Smoothie

2011-06-04T12:25:00.000-07:00

This delicious smoothie is the perfect way to start a summer day. It has a generous amount of protein and fiber to help you feel full longer combined with the added antioxidants and thermogenic benefits of green tea and fast-acting botanicals for energy and weight-management support.

Ingredients:
2 scoops French Vanilla Formula 1 Nutritional Shake Mix
2 tablespoons Personalized Protein Powder
1 cup plain soy milk or nonfat milk
1/4 cup vanilla or strawberry non-fat yogurt
1/2 cup frozen whole strawberries
1/2 very ripe banana, frozen if possible
1/2 tsp Raspberry Herbal Tea Concentrate

Directions:
Place all ingredients in the blender and blend thoroughly. Enjoy!

Nutritional Analysis Per Serving
Calories: 292
Protein: 30 grams
Fat: 0.5 grams
Carbohydrate: 43 grams

Healthy Recipe of the Week ~ Black Bean Veggie Burgers

2011-06-02T14:43:00.000-07:00

I have a confession. I love burgers. Especially in the summer. I eat them way too much, even when I'm watching my calorie intake and know I could make better choices. Choices like having one of these burgers instead.

Huge on taste. low on fat and calories. Satisfying ~AND~ packed with fiber and plant protein. These veggie burgers are inexpensive, easy to make and taste amazing. If you like things really spicy, substitute a fresh poblano pepper for the bell pepper, or add mushrooms (be sure to mince them with the onions and peppers) for a more meaty taste and texture.

Serve them on hamburger rolls or stuffed in pitas or tortillas. Some great topping choices include avacado, tomatoes, grilled veggies, salsa (corn or mango salsas are absolutely fantastic on these), low-fat cheese and turkey bacon.

Ingredients (Makes 4 Patties)

1 (16 ounce) can black beans, drained and rinsed
1/2 bell pepper (red or green), cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon chili sauce or hot sauce
2 tablespoons Personalized Protein Powder
1/2 cup whole wheat bread crumbs

Directions

If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty. It is important that the beans be well rinsed and somewhat dry for the burgers to stay formed while cooking.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Amount Per Serving

Calories: 198 | Total Fat: 3g | Protein: 12g

Live Healthy, Live Happy Weight Loss Challenge ~ June Update

2011-06-01T14:06:00.000-07:00

My first Live Healthy, Live Happy Weight Loss Challenge is almost done and so far, we've seen some awesome results. Kirby has lost 10 pounds so far and I've lost 8! Thats a total of...

So to celebrate, I'm launching the "My Loss, Your Gain" promotion. Since we've lost 18 pounds so far, I am offering a 18% discount on all of my Herbalife Weight Management products through the end of June. The discount also applies to the three Core Product kits, including the Advanced program, which is the one Kirby and I are following to help achieve our weight loss goals.

To get the discount, just order any Weight Management product from my secure online store and when you are checking out, be sure to enter coupon code WLC2011. That's it. It's that easy! :)

All of my customers get free, anytime nutritional advice and loads of tips and tools to get you started on your weight loss program in addition to your own personal wellness coach to help ensure you're successful in achieving your weight-loss goals.

Live Healthy. Live Happy.

Monday Meditation ~ Remembering the Fallen

2011-05-30T11:50:00.000-07:00

"I have never quite been able to feel that half-masted flags were appropriate on Decoration Day. I have rather felt that the flag should be at the peak, because those whose dying we commemorate rejoiced in seeing it where their valor placed it. We honor them in a joyous, thankful, triumphant commemoration of what they did."
~ Benjamin Harrison

Thank you to all of the beautiful souls who gave their lives in the protection of our freedom, our country, and all that we hold precious. May we all live by their example and honor their sacrifice each day by the way we live and the way we love one another.

Shake Up Your Weekend! ~ Introducing Herbalife 24 Formula 1 Sport

2011-05-27T11:54:00.000-07:00

Being an athlete is a lifestyle requiring nutrition 24-hours a day. Herbalife24 is the first comprehensive performance nutrition line empowering athletes all day, every day. We have redefined industry standards to help you train, recover and perform like never before – with all the nutritional support you need as an athlete.

Formula 1 Sport establishes a solid nutritional foundation that supports quality athletic performance. Taken any time during the day, this nutritious meal is specifically formulated for athlete’s daily dietary needs.

Balanced with carbohydrates, proteins, vitamins and minerals, Formula 1 Sport provides a healthy meal for athletes. Key benefits include:

20 vitamins and minerals
Milk protein supports lean muscle mass
Moderate glycemic carbohydrate blend provides immediate and sustained energy
L-Glutamine supports muscle growth and immune function
Antioxidant protection

Contact me can customize a 24-hour nutritional program based on your sport, training and performance needs.

Live Healthy. Live Happy.

Healthy Recipe of the Week ~ Chicago Deep-Dish Pizza

2011-05-25T16:09:00.000-07:00

Chicago Deep-Dish Pizza

A healthier version of a Chicago classic! Feel free to use pre-made pizza dough to speed up prep-time; you can usually find it in the frozen food aisle of your favorite mega-mart. But stay away from that popular "canned" pizza dough, as it adds a lot of extra fat and calories to the finished dish.

Ingredients

Dough/Crust:
2 teaspoons sugar
1 package dry yeast (about 2 1/4 teaspoons)
1 cup warm water (100° to 110°)
1 tablespoon extra-virgin olive oil
12 19/50 ounces all-purpose flour (about 2 3/4 cups), divided
1/4 cup yellow cornmeal
1/2 teaspoon salt
Cooking spray

Pizza:
2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
2 precooked mild Italian chicken sausages (about 6 ounces), casings removed, chopped
1 (28-ounce) can whole tomatoes, drained
1 1/2 teaspoons chopped fresh oregano
1 1/2 teaspoons chopped fresh basil
2 cups thinly sliced mushrooms (about 6 ounces)
3/4 cup chopped green bell pepper
3/4 cup chopped red bell pepper

Preparation

Dissolve sugar and yeast in warm water in a large bowl; let stand for 5 minutes. Stir in olive oil.
Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine 11.25 ounces (about 2 1/2 cups) flour, cornmeal, and salt in a bowl. Stir flour mixture into yeast mixture until dough forms a ball. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 5 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel sticky).
Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes. Roll dough into an 11 x 15–inch rectangle on a lightly floured surface. Place dough in a 13 x 9–inch baking dish coated with cooking spray; press dough up sides of dish. Spread 1 1/2 cups cheese evenly over dough. Arrange chopped sausage evenly over cheese.
Preheat oven to 400°.
Chop tomatoes; place in a sieve. Stir in oregano and basil; drain tomato mixture 10 minutes.
Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add mushrooms to pan; cook 5 minutes, stirring occasionally. Stir in bell peppers; cook for 8 minutes or until tender, stirring occasionally. Arrange vegetables over sausage; spoon tomato mixture evenly over vegetables and sausage. Sprinkle evenly with remaining 1/2 cup cheese. Bake at 400° for 25 minutes or until crust browns and cheese bubbles.
Cool 5 minutes before cutting into 8 pieces.

Nutritional Information: Amount Per Serving
Calories: 330 | Total Fat: 9g | Protein: 18g

Monday Meditation ~ Inner Wisdom

2011-05-23T14:04:00.000-07:00

"Witnessing my thoughts I realize that my mind is never my authority. There is another place inside me that I can always trust where I make decisions that are correct for me."

~Elisabeth Blaikie

Some people call it intuition or listening to your "gut" instinct. But very few people actually consult their inner wisdom when trying to make a decision or solve a problem. Most people, including me, try to reason everything out. Still others prefer to seek out the advice and approval of others, or look to outside influences when faced with a tough decision. But there is also a quiet wisdom inside of each of us that can offer invaluable insight if we learn to listen to it.

Try reaching out to your own inner wisdom next time you meditate. Ask it something small and just listen with an open heart to what it has to say. At first, it may be a challenge, but with practice, it will become easier and easier to tap into this amazing resource all of us have within ourselves.

Live Healthy. Live Happy.
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Healthy Recipe of the Week ~ Strawberry Salad with Chicken

2011-05-20T00:44:00.000-07:00

Strawberry Salad with Chicken

Looking for a delicious way to enjoy summer strawberries? This healthy salad is full of flavor and packed with vitamins and anti-oxidants. Cubed rotiseri chicken also works well with this salad and can be used in place of the grilled chicken to speed up an already quick-to-prepare dinner.

Ingredients
(Serves 4)

2 large boneless, skinless chicken breasts; grilled and cubed
1 bunch fresh spinach, rinsed and dried
1 pint strawberries, sliced
4 ounces crumbled feta cheese
4 ounces honey roasted pecans
1 tablespoons olive oil
3 tablespoons balsamic vinegar

Directions

Place the spinach into a salad bow. Drizzle olive oil and balsamic vinegar over the spinach and toss until well mixed. Scatter the strawberries, feta cheese, and honey roasted pecans over the spinach, then top with grilled chicken. Can be served slightly warm or chilled.

Nutritional Information: Amount Per Serving
Calories: 250 | Total Fat: 13g | Protein: 19g
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Monday Meditation ~ Creation and Choice

2011-05-16T12:21:00.000-07:00

You have created your fears. And you can choose to lay them to rest. You have created your dreams. And you can choose to bring them fully to life.

~ Ralph Marston

This week's meditation will help increase your own inner awareness. Spend a few moments in a quiet, peaceful place and ask your inner voice, "How are the choices that I make manifesting in my life?" Listen to whatever thoughts and sensations may come with a childlike curiosity and an open heart; breathing deeply without judgement.

And remember that it is OK if you don't like the answer you might be hearing. This exercise is meant to increase awareness and sometimes that can be an uncomfortable thing to do. But also know that once you are aware of how your choices are impacting your life, you can always make the choice to change them.

Live Healthy. Live Happy.
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Healthy Recipe of the Week ~ Sesame Pasta Chicken Salad

2011-05-13T10:42:00.000-07:00

Sesame Pasta Chicken Salad

A refreshing light pasta salad with a delicious Asian flair. Great for a summer cookout or picnic. Tastes great right away, and even better if you can allow it to marinate for a while.

Ingredients

1/4 cup sesame seeds
1/2 (16 ounce) package rotini or bow tie pasta
1/2 cup Kraft Light Asian Toasted Sesame Reduced Fat Dressing
1/3 cup light soy sauce
1/2 teaspoon ground ginger
1/4 teaspoon ground black pepper
3 cups shredded, cooked chicken breast meat
2 cups lightly steamed veggies (just a few possibilities are broccoli, red peper, snow peas, carrots)
1/3 cup chopped fresh cilantro
1/3 cup chopped green onion

Directions

Heat a skillet over medium-high heat. Add sesame seeds, and cook stirring frequently until lightly toasted. Remove from heat; set aside.
Bring a large pot of lightly salted water to a boil. Add pasta, and cook for 8 to 10 minutes, or until al dente. Drain pasta, and rinse under cold water until cool. Transfer to a large bowl.
Combine dressing, soy sauce, ginger, and pepper. Mix well.
Pour sesame dressing over pasta and toss to coat evenly. Gently mix in chicken, veggies, cilantro, and green onions.
Sprinkle with toasted sesame seeds and garnish with a sprig of fresh cilantro just before serving.

*Makes 4 servings. Best if chilled for 1 hour before serving.

Nutritional Information: Amount Per Serving
Calories: 350 | Total Fat: 8g | Protein: 24g
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Monday Meditation ~ Meditation

2011-05-09T10:54:00.000-07:00

"Meditation has taught me that even when I judge my life as a mess I can accept that and take steps to do something about it."

~Elisabeth Blaikie

Meditation is a tool that enables your body and mind to release stress. Maintaining a regular meditation routine can have many benefits, including:

Improved patience
Greater tranquillity
Improved concentration
Less prone to depression, worry and anxiety
Resolution of addictions to drugs, caffeine and alcohol
Increased self confidence
Increased understanding and self insight
Improved memory
Better communication with others
Emotional stability
Support for major life changes such as divorce, menopause, loss of a loved one

When your body is relaxed and free of tension, it is able to heals itself more efficiently. Some of the physical benefits associated with regular practice of meditation include:

Improved sleep and reduced insomnia
Reduced high blood pressure
Increased energy
Better pain management
Reduced migraines and headaches
Enhanced libido
Better weight management

Visit FragrentHeart.com for more resources on meditation, free guided meditations, and advice on how to get started or deepen your existing meditation practice.

Live Healthy. Live Happy.

Healthy Recipe of the Week ~ Spicy Lime Grilled Chicken

2011-05-06T10:37:00.000-07:00

Spicy Lime Grilled Chicken

Looking for a great way to prepare grilled chicken breasts? Try this flavorful and versatile marinade. These are wonderful served over a bed of fresh greens, tossed with pasta and fresh veggies, or my favorite... stuffed in a tortilla with your favorite taco toppings.

Ingredients

1 lime, juiced
1 (12 fluid ounce) can light colored beer
1 teaspoon honey
2 cloves garlic, minced
2 tablespoons chopped fresh cilantro
1 teaspoon chili powder
black pepper to taste
4 skinless, boneless chicken breast halves

Directions

In a Ziploc bag, mix the lime juice, beer, honey, garlic, cilantro, chili powder and pepper until the honey dissolves. Add the chicken and marinate, refrigerated, for 30 minutes to 3 hours.
Preheat an outdoor grill for medium heat and lightly oil grate.
Remove chicken from marinade and shake off excess; discard remaining marinade. Grill chicken until tender and juices run clear, about 7 minutes per side.

Nutritional Information: Amount Per Serving
Calories: 182 | Total Fat: 2.9g | Cholesterol: 67mg
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Monday Meditation ~ Acceptance

2011-05-02T10:50:00.000-07:00

“Acceptance allows change. Acceptance includes everything, even my judgments. It allows me to be okay now, even before I reach my goals.”

- Mandy Evans

Self acceptance is being happy with who you are NOW. It is an agreement with yourself to appreciate, validate, accept and support who you are at this very moment, even the parts you’d like to eventually change.

Typically, we judge ourselves unfavorably with the hope it will motivate us to change. It's as if we hope that if we feel bad enough about ourselves, we will suddenly be motivated to change. Unfortunately, this never works. All it does is sap the energy and forward momentum you might have used to make positive changes. And even worse, it can become a vicious, self-defeating cycle.

You don’t have to be unhappy with yourself to actively improve those things you’d like to change. Instead, try accepting the parts of yourself you want to change. Accept that they are part of who you are right now with the understanding that they do not have to be part of who you are going to be.

Live Healthy. Live Happy.

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Shake up Your Weekend ~ Orange Dreamsicle Smoothie

2011-04-29T11:58:00.000-07:00

A healthy dose of vitamin C to boost your immune system and promote healthy skin and hair. It's the perfect breakfast if you find yourself coming down with a cold too. Just replace the Liftoff® tablet with a Best Defense Orange Boost tablet before blending.

Orange Dreamsicle Smoothie

Ingredients:
2 scoops French Vanilla Formula 1 Nutritional Shake Mix
2 tablespoons Personalized Protein Powder
1 cup plain soy milk or nonfat milk
1 Liftoff® Ignite Me Orange tablet
3 Tablespoons frozen orange juice concentrate
1/4 teaspoon vanilla extract
4 ice cubes (or frozen yogurt cubes)

Directions:
Place all ingredients in the blender and mix thoroughly until the ice cubes are completely crushed.

Nutritional Analysis (with nonfat milk):
Calories: 305
Protein: 30 grams
Fat: 1 gram
Carbohydrates: 45 grams

Food Prices are Up, Package Sizes are Down

2011-04-28T13:18:00.000-07:00

If you grocery shop the way most people do, you probably plan a few meals in advance, make a list, and then buy – more or less – the same items week after week. You know about what your weekly food bill should be, and so you’d likely notice any price upticks of the items you regularly buy. But what you might not notice is that while prices might be holding steady – package sizes are shrinking. So while you might think you’re not paying any more, you are – simply because you’re getting less.

A recent article in The New York Times noted that food companies will do this from time to time when unemployment rates are up, or when food costs are rising – they’ll downsize package contents a bit so they can avoid raising prices. It’s done in an attempt to keep peace with consumers who would certainly notice when their grocery costs start climbing – but who may not pick up on the fact that their packages are shriveling in size.

A few less chips or cookies in a bag probably wouldn’t be obvious to most people. And you might not have noticed the big the “dimple” in the bottom of a peanut butter jar because – other than the dimple – the other dimensions of the jar have stayed the same, so it looks normal on the shelf. Tuna cans have stayed the same size, but they hold a lot less tuna than they used to.

This downsizing is usually done pretty quietly, but some of the recent changes have been so dramatic, that they just can’t go unnoticed. So some food companies are trying a different spin. They’re telling us we should feel good about small packages because they contain fewer calories, and that less packaging material makes products more environmentally friendly. Smaller packages, they say, are more portable, and foods tend to stay fresher.

True as those statements may be, it’s also true that we’re getting hit where it hurts. Any way you look at it, we’re paying more for food. We need to start looking at food prices like we do the price of gasoline – we might gripe about it, but at least we know how much we’re paying per gallon. So pay more attention to those little “unit price” stickers on grocery shelves. Because if you’re not comparing the cost per ounce of everything you buy, you’re just comparing – as they say – apples to oranges.

Excerpts reprinted with permission from:
Food Prices are Up, Package Sizes are Down
Written by Susan Bowerman, MS, RD, CSSD

Healthy Recipe of the Week ~ Mini Turtle Cheesecakes

2011-04-26T14:18:00.000-07:00

All of the decadence of cheesecake with none of the guilt! Because these yummy cheesecakes have extra protein and low sugar content, they can easily be added to many high protein weight loss programs and diabetic meal plans.

Mini Turtle Cheesecakes

Ingredients
Makes 12 Mini Cheesecakes

2 pkgs Fat Free Cream Cheese
1/2 cup Splenda No Calorie Sweetener - Granulated for Cooking & Baking
1/4 cup Herbalife Personalized Protein Powder
2 Eggs
1 tsp Pure Vanilla Extract
12 Reduced Fat Vanilla Wafers
1/4 cup Nuts - Pecans, chopped
4 tbsp Hershey's Sugar Free Chocolate Chips
4 tbsp Smucker's Sugar Free Caramel (Made With Splenda)

Directions

1. Heat oven to 350 degrees F.
2. Beat cream cheese, Splenda, and Personalized Protein Powder in large bowl with mixer until well blended. Add eggs, 1 at a time, beating on low speed after each just until blended.
3. Place 1 cookie in bottom of each of 12 paper-lined muffin cups. Fill with batter.
4. Bake 20 minutes or until centres are almost set. Cool. Refrigerate 3 hours.
5. Top with pecans and chocolate chips then drizzle caramel topping over the cheesecakes.

Nutritional Information (per serving)
Calories: 115 | Total Carbs: 11g | Fat: 4g | Protein: 8g
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Avoiding the Snack Attack

2011-04-26T10:59:00.000-07:00

One of the topics covered in this week's lesson is how to snack healthy. Very often, we can have great exercise and meal plans all set up, only to have them be sabatoged by snacking. Here are some additional resources to help fight back against the snack attack.

Video ~ Satisfy Your Sweet Tooth

Here they Come: Healthy or Not?	Eating Right at Night
Does TV Make You Fat?	Can You Eat Too Much Healthy Food?

Week 2 of the Live Healthy, Live Happy Weight Loss Challenge is underway. It's not too late to sign up! Contact me to find out how. :)

Live Healthy. Live Happy.

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Monday Meditation ~ Self Talk

2011-04-25T12:39:00.000-07:00

"My inner critic has become a lot quieter since I began to be the witness to my thoughts."

I would like to say I have gotten rid of my inner critic completely, but she's still there, heckling away like the two old men on The Muppet Show. I am my own worse critic, always have been. Unrealistic expectations, perfectionism, self doubt. I can be pretty brutal to myself.

But as I grow in awareness and learn to have patience and compassion for myself (and others), I am also learning that I can listen to that inner critic with an open heart without letting it break my heart... or my spirit. Instead of letting it erode my sense of self, I can observe the criticism, learn from it, and grow as a result of it. The trick is staying mindful.

Live Healthy. Live Happy.

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The 7 Biggest Dieting Mistakes

2011-04-22T11:47:00.000-07:00

Skipping meals. Lots of people think that skipping meals is a quick and easy way to cut calories, but it’s rarely a good tactic. It’s almost a given that if you skip a meal, you’ll get overly hungry at the next one – or tell yourself that you’ve “hardly eaten all day” – and then overeat. The most successful dieters eat regular meals, and snack in between if the meal interval is longer than 4 hours or so.

Not eating enough protein. Most dieters know that veggies are the lowest calorie foods out there, so they try to power through the day on little else. But without enough protein, you’ll be hungry in no time – protein satisfies hunger more than carbohydrates or fat. Make sure you have protein at each meal and snack.

Not eating enough carbohydrates. I know there are still some low-carb dieters out there, but cutting back too far on carbs means you’re avoiding the ‘healthy’ carbs, too – namely antioxidant-rich fruits and veggies. You need the carbohydrates in fruits and vegetables to help fuel your activity, and their fiber helps to fill you up.

Not keeping track of what you’re eating. You may have a general eating plan and you may feel that you know pretty well how much you’re eating – so you don’t bother to write it down. But you’re more likely to forget all the little extras – the little nibbles throughout the day, the slightly larger portions, the condiments and dressings you didn’t account for. Write down everything you eat, every time you eat, for better accuracy.

Thinking that all ‘healthy-sounding’ foods are low calorie. Don’t assume that just because a food is labeled “low fat” or “sugar-free”, for example, that you can eat it with abandon. Calories still count, and you need to look at your nutrition facts labels to make sure you know how many you’re taking in.

Tackling too much at once. If most of your foods come from the drive-through and you get winded walking up a flight of stairs, you’ve got some work to do. Some people do successfully tackle a lot of diet and lifestyle changes at once, but the majority of people need to take things a step at a time. If you’re planning a complete lifestyle overhaul, you may be setting yourself up to fail. Make small changes you know you can stick with – like adding extra steps on your pedometer every day.

Overestimating how many calories you’re burning through exercise. Studies have shown that people overestimate the number of calories they burn by as much as 25%. Despite what some people may think, a jog around the block won’t burn off the calories in a hot fudge sundae. It’ll take more like two hours of singles tennis to do that.

Reprinted with permission from:
7 of the Biggest Dieting Mistakes
Written by Susan Bowerman, MS, RD, CSSD

Healthy Recipe of the Week ~ Zucchini Ricotta Calzone

2011-04-21T12:05:00.000-07:00

Zucchini Ricotta Calzone

This is a healthy alternative to an Italian classic. Packed with protein and healthy veggies, this dish will fill you up without fattening you up. Serve with a fresh salad or homemade Gazpacho for a wonderful and easy meal.

Ingredients:

2 cups Zucchini, cubed
2 Garlic cloves, minced
1/2 Red Onion, sliced
2 Chicken Sausage ~ Spinach & Feta, cooked and sliced
1/2 cup part-skim Ricotta cheese
1/2 cup part-skim Mozzarella cheese, shredded
1/2 cup Italian style stewed tomatoes, drained
1/4 cup fresh Italian herbs (parsley, basil, oregano), chopped
1/2 ts Salt
1/4 ts Pepper
1/4 ts Nutmeg
8 ounces of prepared pizza dough

Directions

Filling:
   1. Saute' zucchini, garlic and onion in a skillet until slightly softened. Remove from heat and add the drained stewed tomatoes and chicken sausage.
   2. In a bowl, blend together ricotta, mozzarella, Italian herbs, salt, pepper and nutmeg.

To make the calzones:
   1. Divide the dough into 4 portions and shape into balls. On lightly floured surface, roll or stretch each ball into an 8-inch circle.
   2. Divide filling among dough rounds, leaving enough dough on the bottom edge to fold over top edge.
   3. Fold dough over to make half-circles. Crimp edges to seal (it may be easier to fill and form soft calzone right on the baking sheet).

Bake on baking sheet lined with parchment paper in 425F oven for about 20 minutes or until golden brown.

Nutritional Information (per serving)
Calories: 316 | Total Carbs: 28g | Fat: 10g | Protein: 16g

Protein, Weight Loss and You!

2011-04-19T12:49:00.000-07:00

This week's lesson is on protein, so I thought I would post some additional articles and resources on protein and it's importance in a healthy diet.

Video ~ The Benefits of Protein

Here are some other articles on protein:

Protein 101

Protein Snacks

Not sure if you are getting enough protein? You can use this online tool to Calculate your Daily Protein Needs.

Week 1 of the Live Healthy, Live Happy Weight Loss Challenge is underway. It's not too late to sign up! Contact me to find out how. :)

Live Healthy. Live Happy.