LV'S Nutrition and Fitness Blog

Enjoy Healthy Harvest Foods this Thanksgiving!

2011-11-14T12:37:00.002-06:00

Bountiful and Delicious: Healthy Harvest Foods Bring Color and Nutrition to the Table

When you think of autumn, you most likely envision the beautiful orange, yellow, and red hues of the season. Stroll down the produce aisle of your neighborhood grocery store and discover those same vibrant colors in the form of seasonal vegetables and fruits, such as pumpkins, squash, and apples. Best of all, these harvest foods also are packed with nutritional value.

Winter squash and pumpkins (both members of the gourd family) come in a wide variety of colors and sizes. they are versatile for use in both sweet and savory recipes, and they are good sources of complex carbohydrates, vitamins, and minerals. Pumpkins are especially good sources of alpha- and beta-carotene, beta-cryptoxanthin (an antioxidant), vitamin C, riboflavin, and iron. Cooking pumpkins (also known as sugar pumpkins or pie pumpkins) are delicious in pies, cookies, custards, and soups. Their seeds are easily toasted for a crunchy high-fiber snack. The seeds are great eaten by the handful or added to fruit and vegetable salads. Pumpkin and squash seeds contain folate, carotenoids, phosphorus, selenium, and zinc.

Bright orange and yellow squash contain significant amounts of carotenes, as well as some lutein and zeaxanthin (antioxidants). Butternut squash is good sliced, stewed, boiled, or baked in a pie. It is a particularly good source of calcium, magnesium, and carotenes. Spaghetti squash makes a wonderful casserole or side dish. Try it with tomato sauce in place of traditional spaghetti. Acorn and Hubbard squash are particularly good sources of potassium and fiber. Acorn squash also is high in thiamine.

Apples come in countless varieties, each with its own color, flavor, and texture. While some types of apples such as Honey Crisp or Gala are best for eating fresh and crisp, other varieties such as Crab, Bramley, and Jonathan apples are best for cooking in pies, cakes, crisps, and chutneys. Look for sauce, butter, pickle, and relish recipes that include apples. Apples are powerhouses of flavonoids, such as quercetin, as well as a great source of cholesterol-lowering phytosterols. Apples also are a good source of vitamin C. In addition, apples with their skins are one of the best known sources of pectin—a type of soluble fiber shown to help reduce cholesterol. Try cinnamon baked apples or you can core an apple and add cinnamon, pinch of brown sugar, and 1 TBS of granola and bake in the oven for a warm fall treat!

Fruit and Vegetable tips:
▪ Thoroughly wash all vegetables and fruit, as you would any produce, before eating or cooking to destroy any bacteria and to remove any pesticides or herbicides from their surfaces.
▪ Select produce without soft spots, blemishes, or cuts.
▪ Eat fruits and vegetables fresh or lightly cooked to obtain the most nutrient value. Avoid boiling when possible.
▪ Experiment with a variety of spices, herbs, and cooking methods.

LV's Pumpkinlicious Oatmeal

Ingredients:
1 cup Light Vanilla Soy Milk
1 Tbs Brown Sugar
½ cup canned pumpkin
1 Tsp vanilla extract
¼ Tsp Cinnamon
1 cup old-fashioned oats
1 Tbs dried fruit (cranberries or raisins)
1 Tbs nuts (optional-almonds or walnuts)
1 TBS Ground or Milled Flaxseeds
1/2 scoop vanilla whey protein powder to be added in at the end

Directions:
1. In small saucepan, combine the soy milk, sugar, pumpkin, vanilla, and spice. Bring to a gentle boil and stir in the oatmeal. Reduce the heat to simmer for 2-3 minutes, until the oatmeal is soft and creamy.
2. Spoon the oatmeal into bowls and sprinkle with dried fruit and nuts.
*Delicious and Nutritious Breakfast to warm you up for Fall.

Nutrition Facts per serving: (Makes 2 servings)
280 calories, 5g Total Fat, 0.5g Sat Fat, 60mg Na, 44g CHO, 9g Fiber,
22g Protein, Contains: Vitamin A, Calcium, and Iron

Apple Cinnamon Pumpkin Bars

2011-09-07T11:25:00.000-05:00

With Fall just around the corner, I have been enjoying the cooler air and it is has inspired me to start baking some of my favorite Fall treats! I love all things pumpkin, so on Sunday I decided to try this healthified take on a Apple Cinnamon Pumpkin Dessert bar. This recipe might be my new favorite Fall treat! Remember they are still a dessert, so be careful not to overindulge and share these with a neighbor or co-worker. Enjoy!

Apple Cinnamon-Pumpkin Bars Recipe
Bars:

1 box (15.3 oz) Fiber One™ apple cinnamon muffin mix
3/4 cup canned pumpkin (not pumpkin pie mix)
1/4 cup water
1 tablespoon canola oil
1/2 cup fat-free egg product or 2 eggs
*1/4 cup natural apple sauce (No sugar added)
(Optional) 1/2 teaspoon pumpkin pie spice

Optional Icing Topping:
3 oz 1/3-less-fat cream cheese (Neufchâtel), softened
1/4 cup powdered sugar
1 teaspoon milk
1/2 teaspoon vanilla
1/4 cup chopped walnuts

Directions:
1. Heat oven to 400°F. Spray bottom only of 9-inch square pan with cooking spray. In medium bowl, stir muffin mix, pumpkin, water, oil and egg product just until blended (batter may be lumpy). Spread in pan.
2. Bake 17 to 21 minutes or until toothpick inserted in center comes out clean. Cool completely, about 1 hour.
3. In small bowl, mix cream cheese, powdered sugar, milk and vanilla until smooth; drizzle over bars. Sprinkle with walnuts. For bars, cut into 4 rows by 4 rows.
Nutritional Information per serving: Makes 32 servings1 Bar: Calories 80 (Calories from Fat 22); Total Fat 2.5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 95mg; Total Carbohydrate 13g (Dietary Fiber 2g, Sugars 7g); Protein 1.5g Percent Daily Value*: Vitamin A 15%; Vitamin C 0%; Calcium 0%; Iron 4%

4th of July Picnic Staples That Won't Ruin Your Waistline!

2011-06-29T20:51:00.001-05:00

4th of July Weekend is finally here! There will be plenty of outdoor barbecues, food, fireworks, and fun going on! If healthy meals and snacks are not planned out beforehand, it can become an endless series of mindless eating that may take many hours at the gym to burn off.

Follow these health-minded tips when planning your weekend festivities:

• Grocery Shopping: Take a minute to really think about what is most important to you before you go to the grocery store. Decide on your weekend meal plan and write your grocery list accordingly before you shop. This helps you save money and time at the grocery store and you will feel good about the choices you make and prepare accordingly.

• Water: Pack plenty of water. Don't waste your money on soft drinks, juices, or non-nutritive beverages. Use juice boxes containing 100% juice as an occasional treat for kids, but even the most healthful juices contribute excess calories. Teach kids to drink water now, and they will do this forever. Freeze your water bottles or partially freeze them. Take individual Propel packets with you to add to water bottles to add some flavor and provide electrolytes when outside in the heat all day.

• Fruit: Natures candy is fruit. Pack fruit whole if you can, so you have less to clean up later, or slice it up and put it in plastic containers. You can also freeze grapes and blueberries for a yummy snack. It is virtually impossible to compromise your health by eating too much fruit or too many vegetables; so, pack extra. You will eat them!

• The menu: Consider foods that don't spoil as quickly as "main" dishes. Bagels, Sandwich thins, High fiber crackers, Individual packets of humus and peanut butter, dry turkey sandwiches (Add the condiments later), and vinegar-based pasta and black bean salads.

• High-fiber snacks: Portion your own high-fiber snacks into snack baggies. This way you can control your snack foods. Look for 3g of fiber or more per serving for snack food items. As soon as you open crackers, nuts, pretzels, cereals, dried fruit, popcorn, and trail mixes, separate them into serving portions and store the item in individual baggies. This way you are less likely to overeat from the larger container.

Have a Happy and Healthy 4th of July!

By Lara Veazey, MA, RD/LD, NSCA-CPT, and owner of Healthy Lifestyles of OKC, LLC

GUILTLESS SUMMER GRILLING

2011-06-24T08:36:00.000-05:00

Teryaki glazed chicken, grilled pineapple, asparagus, and watermelon

Nothing says summer like the smell of grilling out in the backyard! Summer cookouts provide a great opportunity to visit and impress friends and family with your skills at the grill. For your health's sake, be choosy about what you put on the grill. Steaks, hamburgers, and hotdogs can be loaded with calories, saturated fat, and cholesterol! This summer, add variety and healthy options to any cookout by grilling fruits and vegetables.

Grilling Fruits and Vegetables:
• Cooking vegetables right on the grill adds flavor to any meal. Baste firm vegetables like peppers, corn, eggplant or onions. Season them with herbs and place on a hot grill until they are tender and brown—usually about 10 to 15 minutes.
• Place sliced zucchini, tomatoes and carrots on heavy-duty foil and sprinkle with a olive or canola oil and seasoning. Wrap the foil and grill 6 to 8 minutes or until vegetables are tender. Minced garlic works great and also pick up an oil mister from Williams Sonoma to control calories.
• Make kabobs out of pineapples, peaches and bananas and grill on low heat until the fruit is hot and slightly golden.
• Grill asparagus, green beans, or broccoli and add, sprits of olive oil, minced garlic, lemon juice, and freshly cracked pepper for a delicious side dish.
• Use black beans and add to avocado, corn, red pepper, green pepper, Poblano peppers, lime juice, cumin, minced garlic, fresh ground black pepper, Tabasco sauce, tomatoes and use as an excellent dip for a party or serve over grilled chicken or fish (always a crowd favorite).
• Make a quick and easy Summer side salad with Spinach, grilled chicken or salmon, sliced onions, strawberries, blueberries, apples, walnuts, and reduced fat gorgonzola cheese with balsamic vinaigrette.

Another great reason to add fruits and vegetables to your outdoor cooking repertoire: With the abundance of produce available this time of year, it’s easy to eat your recommended 2 cups of fruits and 2 ½ cups of vegetables a day for optimal health. Remember: In order to make half of your plate fruits and vegetables, your grocery cart must be filled with half fruits and vegetables from the produce section.

Grilling Meats
Follow these tips when deciding what foods to include for the celebration:
• "Prime" cuts usually have more fat than "choice" or "select." Choose lean cuts of meat such as sirloin, ground round, etc.
• Look for ground beef with the lowest percentage of fat on the label. Try to choose 4% fat or lower.
• Grill lean turkey dogs, chicken sausages, buffalo burgers or veggie burgers in place of full-fat options, but make sure to compare the fat on the back of the nutrition facts label as marketing will fool you on many of the hot dog nutrient comparisons.
• Instead of fatty steaks, ribs, and chicken wings, try skinless boneless chicken breast or kabobs, and grilled fish such as salmon, halibut or shrimp
• When purchasing ground turkey, make sure to choose ground turkey breast as it will save you calories and saturated fat (the naughty artery clogging fat)
• Buy skinless, boneless, chicken breast without any added flavorings and use your own marinade to add flavor and decrease sodium.
• Instead of sautéed onions, put onions on the grill for great smoky flavor
• Go meatless and grill portabella mushroom burgers or black bean burgers, check out meatlessmeals.com
• Choose Healthy burger toppings such as grilled veggies, caramelized onions, spinach lettuce, tomatoes, pickes, spicy brown mustard, avocado, ketchup, portabella mushrooms, and laughing cow cheese wedges
• Use whole wheat buns or sandwich thins to increase your daily fiber intake from whole grains.

For side dishes, there are great tasting alternatives to heavy, mayonnaise salads and spreads. If a recipe calls for full-fat mayonnaise or sour cream, substitute a low-fat variation or you can use nonfat- plain Greek yogurt. I am personally a fan of Chobani or Fage. Greek yogurt can be used as a perfect substitute for mayo, sour cream, cream cheese, etc.. The tart flavor of non-fat plain Greek yogurt has double the protein of regular yogurt and less sugar. Your potato salads, chicken salads and baked potatoes won't know the difference.

Top 10 Superfoods to Eat Now!

2011-02-24T14:45:00.000-06:00

Top 10 Superfoods to Eat Right Now for Your Health!
By guest blogger: Jeri Bright, OU Dietetic intern

March is National Nutrition Month, the perfect time to take a fresh look at the big picture. The theme for National Nutrition Month is Eat Right with Color and the American Dietetic Association reminds the public to focus on including a variety of fruits, vegetables, whole grains, lean proteins and low-fat dairy on their plate every day. An overall pattern of eating should be the important focus. Not one food or type of food guarantees good health, just as no single food is detrimental to health. Let’s take a look at 10 super foods and different ways you can incorporate them into your diet!

1. Kale
Kale is a great source of vitamin A, vitamin C, potassium, calcium, iron, and folate. In some studies, kale has been shown to lower the risk of developing certain types of cancers. Try serving kale with other foods high in vitamin C such as strawberries to help increase the absorption of iron.

2. Greek Yogurt
Greek yogurt has twice the protein as regular yogurt! Try substituting Greek yogurt in your favorite recipes for sour cream, mayonnaise, or regular yogurt as a more nutritious alternative.

3. Blueberries
Packed with antioxidants and high in potassium and vitamin C, not only can blueberries lower your risk of heart disease and cancer but they can also help with inflammation. Try topping berries with a little frozen yogurt instead of topping your frozen yogurt with a little fruit.

4. Sweet Potatoes
Sweet potatoes are packed with vitamin A and carotenoids and can be baked just like regular potatoes. Try substituting sweet potatoes for regular potatoes in your favorite recipes. Select sweet potatoes that show no signs of discoloration and have a large, uniform shape.

5. Tea
Green tea contains EGCG, a powerful antioxidant shown to inhibit the growth of cancer cells. Studies also show that tea drinkers have lower cholesterol. Add some honey or lemon to your tea for extra sweetness.

6. Dark Chocolate
Packed with antioxidants and can lower blood pressure. Remember, the darker the chocolate, the better so buy chocolate that has a 60% or higher cocoa content.

7. Garlic
Lowers total cholesterol but raises ‘good’ cholesterol. Lowers blood pressure, and reduces the risk of blood clots. Try using garlic to enhance the flavor of your favorite recipes!

8. Edamame
Also known as soybeans, edamame is an excellent source of fiber, high in protein, and a good source of vitamin C and iron. Edamame is found in the frozen foods section and can be served hot or cold, depending on personal preference.

9. Strawberries
With more vitamin C per serving than an orange, strawberries are the second richest fruit source of antioxidants and have been shown to inhibit the growth of cancer cells. Try buying frozen strawberries and using them in smoothies and salads to add natural sweetener.

10. Pumpkin
Pumpkins are a rich source of beta carotene which may help prevent certain types of cancer. Pumpkins are very versatile and can be cooked in a variety of ways. Try drizzling pumpkin cubes with olive oil and roasting them in the oven at 400 degrees for 30 minutes.

LV'S Black Bean Avocado Snack Dip

2011-02-06T14:43:00.001-06:00

LV'S Black Bean Avocado Snack Dip
(Perfect Super Bowl Party snack and a great alternative to traditional guacamole)

Ingredients:
• 1 can Black Beans, rinsed and drained
• 1 red pepper, chopped
• 1 Poblano pepper, chopped
• 1 Spanish onion, diced
• 1 yellow pepper, diced
• 4 Avocados, cut into chunks
• 1 cup frozen corn
• 2 Tbs extra virgin olive oil
• 2 Tbs Fresh squeezed Lime Juice,
• 1 cup cherry tomatoes, diced
• 1 tsp Tabasco sauce or to taste
• 2-3 tsp minced Garlic
• 1-2 Tb fresh ground black pepper
• 1 tbsp ground Cumin or other spices to taste
• 1/2 packet of spicy guacamole seasoning mix
• 1-2 Tbs fresh cilantro (Optional)
• 1/2 cup chunky salsa (optional)

Directions:
Combine all ingredients in large bowl and mix together to have a beautiful array of colors and flavors! Also makes a wonderful topping for grilled chicken, turkey wraps, taco salads, fish tacos, eggs, etc. Warning! This healthy dip is delicious and will be devoured quickly!
Makes about 60 servings

Nutrition Facts per Serving: Serving Size (2 Tablespoons)
30 calories, 1.7g Total Fat, 0g Sat Fat, 3g carbohydrates,1g protein, 1.2g fiber, 67mg potassium, 33mg sodium, 10% DV vitamin C

Focus on Nutrient Rich Fruits and Veggie! Drop the DIET eat for LIFE!

2011-01-11T18:33:00.000-06:00

Ok, so we all know we need to eat more fruits and veggies, but HOW can we possiblly fit 7-9 servings of fruits and vegetables into our daily meal plan. Well, I have listed some quick and easy tips and tricks to squeeze those antioxidant packed foods into your life for good!

Fill up on fruits and vegetables first! One of the main reasons that people eat fewer fruits and vegetables during the winter months, and particularly during the holidays, is because they fill up on other types of food first. Try to prioritize fruits and vegetables, and eat other types of food once you have reached your quota for fruits and vegetables.

Keep it simple-Do not over think this whole fruits and vegetables idea—just work it into your daily plan. Try these ideas:
Look at every time that you eat as a challenge and an opportunity for creativity. Work some produce into the mix, even if it is not a full serving.

Here are 20 Tips to Sneak Vegetables into Your EVERY MEAL!
*Twenty Ways to Increase Your Veggies*

1. Eating vegetables, whether canned or frozen is better than not eating any vegetables at all.
2. Grow a vegetable garden. There is nothing like the flavor of a homegrown vegetable. If space is limited, try planting in a pot of soil.
3. Change the texture of vegetables from cooked and soft to raw and crunchy. For example, instead of serving cooked carrots with a meal, try crisp raw carrots instead.
4. Adorn a favorite food with vegetables. Try topping your pizza with chopped bell peppers.
5. Do not be afraid to add a little butter or margarine if that makes the difference between eating vegetables or not. Also, try different recipes and cooking methods for preparing vegetables. MIX IT UP!
6. Enhance veggies with fresh herbs: such as garlic, ginger, and basil. YUM
7. Steam in a flavorful broth: such as low-sodium chicken or vegetable broth.
8. Throw some vegetables on the grill, either whole or large skewer pieces.
9. Always double your normal portion for vegetables and decrease your starches such as bread, pasta, and sugar. 1/2 of your plate should be fruits and veggies, 1/4 lean protein, and the remaing 1/4 starches.
10. Try low sodium v-8 juice for a beverage-it counts as a vegetable serving.
11. Try one new vegetable or vegetable based recipe each week.
12. Take advantage of packaged fresh salad greens like romaine, spinach, and spring mix blend for an instant easy salad.
13. Serve a festive vegetable-snacking platter at home or for parties. Include bell pepper rings and broccoli in addition to the usual veggies. You can make a quick dip like hummus or yogurt based ranch dip.
14. Add chopped tomatoes and other vegetables to burritos, tacos, and wraps.
15. When eating out, plan your meal around vegetables.
16. If eating fast food, try adding a side salad with your meal and always double your veggies.
17. Chop a variety of different vegetables and toss them in your salad.
18. Add leftover vegetables or frozen veggies to your favorite soup.
19. Stock your freezer with frozen vegetables so that even if you have been on vacation or haven't gone grocery shopping-you have no excuse not to eat them.
20. Trade out one meat dish for a vegetable based dish at least once per week. (for example, meatless monday)
See, you can do it, just have to put a little effort and pre-planning and now you can create a nutrient rich, high fiber powerhouse of fruits and vegetables. If you follow these tips- you won't have much room for other junk!

Healthy Jump Start and Cheers to 2011- Don't let your Belly Fat Win!

2010-12-29T16:57:00.000-06:00

WEDNESDAY, DECEMBER 28, 2010
Hope everyone had a very Merry Christmas and wish you all a Happy and Healthy New Year! Cheers to all and a little humor added in to the mix! Enjoy and thank you all for following HLOKC blog!
Letter From Your Belly Fat

How's it going? This is a letter from your old pal, Belly Fat. We had a great Holiday, didn't we? Lots of good times, great food, and sitting around and eating a little too much.

Are you ready to start another New Year with me in 2011? Well, I'm thinking about sticking around another year if you don't mind, but you might need to get a bigger pair of pants, as I was thinking about expanding my place.

So do me a favor, avoid that nutrition plan from that dietitian, Lara Veazey and the new Bootcamp workout you were thinking of doing. For almost a month last January , I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?

But boy oh boy, I sure was glad you gave up last year's 'Weight Loss New Year's Resolution' and went back to just lifting utensils and not dumbbells. Otherwise we wouldn't have been able to celebrate another Holiday together this year.

Don't even contemplate going outside to exercise. Nope, stay indoors where its warm and toasty by the fire and lounge in your trusty elastic waist band sweatpants, that's the way to go. Besides, it is much easier to stay inside all snuggled up on the couch instead of enjoying a workout in the crisp winter air.

Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that HLOKC Nutrition and Boot camp program.

Brings a tear to my eye whenever I even think about that HLOKC Nutrition and Bootcamp workout program and all the belly fat it's burned. Heck, it's fried more fat than a short order cook at a roadside truck stop.

So again, if you want to keep your dear old belly around for another year, do NOT even think about starting HLOKC Bootcamp or even try to eat healthy, otherwise, it is all over friend, and you'll never see me again.

Your friend and spare tire,

Belly Fat

However, if you are sick of me and want to get rid of me for good, I suggest you sign up for HLOKC New Years Nutrition and Fitness Program.

**Start this New Year in 2011 off right and adopt Healthy Lifestyles habits to last you a lifetime. It is time to get out of the Diet mindset and set realist goals and create a nutrition and fitness plan you can stick with for life. Give yourself and your family the gift of Health this year and start taking steps to improve your life! With the New Year approaching, it is perfect time to start a nutrition and fitness program and create habits to adopt a healthier lifestyle. It's your turn to get healthy, toned, and gain confidence all year!

Email me today at lara@healthylifestylesofokc.com and reserve your spot for the HLOKC's Nutrition and Fitness Body Bootcamp! New Session starts January 10th! Package will include:

**A CUSTOMIZED nutrition plan for YOU(not a diet handout), a 1 hour nutrition session with a REGISTERED DIETITIAN, 16 total exercise sessions of 4 days per week Bootcamp style workouts consisting of high intensity cardio, strength training, and core exercises, weekly email motivational tips, healthy meal planning tips, my PERSONAL grocery store product list, and nutrition and fitness advice to last you a lifetime.***BONUS For every friend you refer, $25 off your HLOKC Nutrition and Fitness Bootcamp package! Start 2011 off right and email me today to reserve your spot for January 10th!

Healthful Holiday Hints to Help Your Waistline this Season at your Next Holiday Jingle Bell Bash

2010-12-17T12:04:00.000-06:00

Healthful Holiday Hints to Help Your Waistline this Season at your Next Holiday Jingle Bell Bash

Many of us are committed to attending or even hosting Holiday parties. We face an array of snacks, desserts, and beverages that fall nothing short of appetizing. Some refrain from temptation while others indulge in the season. Here are a few tips for beating the holiday weight gain.

1. Eat a nutritious snack before the party.
Eating a healthy snack or meal including high protein and fiber (such as an apple with peanut butter or salad with lean protein and low fat dressing) will curve your appetite and help keep you from over-indulging“nibble snacking” while socializing.
2. Prepare a healthy dish. ( meat and cheese or vegetable tray)
Bring something you know you (and others) will be able to enjoy guilt free.
3. Have a plan.
Decide what you will and won’t eat. Perhaps avoid liquid calories such as eggnog or punch or extra toppings like whipping cream and heavy sauces and butter.
4. Preview the buffet.
Check out what is available before making selections. Fill your plate with fresh fruits and veggies, deli meat slices, and low fat cheeses. This way you can enjoy a few of the high calorie and fat treats without wasting calories.
5. Eat slowly.
Don’t eat so fast your stomach does not have time to register you are full. Savor each bite and enjoy the taste of the food.
6. Don’t park.
Mingle!!!! Don’t park in front of the buffet table to avoid constant nibbling.
7. Stay hydrated.
Drink plenty of water between eating and consuming alcoholic (usually higher calorie) beverages. This will help you stay full and control the need to have something in hand.
8. Don’t drink your calories.
Avoid high calorie beverages. An 8 ounce serving of Eggnog contains nearly 350 calories and almost 20 grams of fat while apple cider contains 120 calories with almost 30 grams of sugar. Addition of alcohol only increases these numbers. Try a lower calorie beverage such as a wine spritzer which contains 80 calories for a 4 ounce serving. Add fruit such as cranberries for extra color and flavor.
9. Only eat when you’re hungry.
Before you go back for seconds, assess your hunger. Don’t eat out of boredom. If this problem arises, find another party!
10. Don’t be afraid to say no.
It can be difficult to do when offered delicious holiday foods, but it is the most empowering word to your health and weight loss goals during this time.

Post by Guest Blogger: Marybeth Mitchell, OU Dietetic Intern

Guilt Free Holiday Sweet Treats

2010-12-14T17:54:00.000-06:00

Try these quick and easy, light and fit holiday deserts:

Peppermint Parfaits

Peppermint Parfaits
Ingredients: Makes: 4 parfaits
1 pint (16oz) low-fat vanilla yogurt or frozen yogurt Prep time: 5 minutes
¼ cup dark chocolate chips Cook time: 3 minutes
½ teaspoon unsweetened cocoa powder
1 Tbs. Cool Whip Free
¼ cup finely crushed candy canes
½ teaspoon peppermint extract
1. To make the chocolate sauce, combine chocolate chips, cocoa powder and ½ teaspoon of peppermint extract in small sauce-pan. Warm over low heat until melted.
2. Scoop remaining yogurt into 4 bowls and drizzle with chocolate sauce. Top each serving with light whipped cream and sprinkle with peppermints.
Nutrition Facts:
183 calories, 2 g protein, 31 carbohydrate, 6 g fat, 1 g fiber
**Also provides calcium and protein!

Dark Chocolate Covered Pretzels

Chocolate Dipped Pretzels
Ingredients: Makes: 16 servings (~ 4 pretzels)
1 box (6oz) of pepperidge farm pretzel thins Prep time: 15 minutes
1 cup of dark chocolate chips Cook time: 3 minutes
1. Warm chocolate chips over low heat until melted.
2. Dip pretzel thins in melted chocolate.
3. Let dry on wax sheet until chocolate hardens.
*Can also ass 1/4 tsp of peppermint extract to chocolate to add a little additional flavor.
Nutrition Facts:
100 calories, 6 g sugar, 4 g fat, 1 g fiber
**Also makes for a great gift idea!

Post by Guest Blogger: Marybeth Mitchell, OU Dietetic Intern

Healthy Gobble Gobble Day Recipe and Survival Tips for Beating the Holiday Shopping Munchies!

2010-11-22T12:46:00.000-06:00

Avoid the Holiday Jelly Belly this Year!
Visions of Sugar plum fairies and Christmas cookies dancing in your head. The Holiday season is here and is filled with plenty of Hustle, bustle, and Holiday Cheer! While the holidays are a time to rejoice, celebrate and share fond memories, it also a time for eating, eating and more eating. Wherever you go, whatever you do, food always seems to be the central focus. The Holiday season is also one of the hardest times of the year for those trying to lose or maintain their weight and the average person gains 5-12 pounds during the Holidays! Don't let yourself be included in that statistic this year and stick to a game plan for tackling this Holiday Season! Be sure to include healthy snacks and meals in your plan and try to find time to exercise to avoid being mistaken for a jelly belly Santa Claus come New Years!

Venturing out this year on Black Friday to jumpstart your Holiday Shopping? You never know how long you may be shopping those Holiday deals or what time you may get home. Going hours without eating will guarantee starvation, little willpower to make healthy decisions, and gorging on everything in sight when you finally sit down to eat. The key to healthy eating during the Holidays is planning! Plan dinner and prepare a nourishing slow cooked meal using the leftover turkey from Thanksgiving. Also, make sure to pack nutritious snacks to keep those midday hunger pains at bay and help you avoid the Food Court diet disasters. Don't go shopping without healthy snacks or forget to start the slow cooker. You will save money and eat healthy and when you return, you will be welcomed by the inviting aroma of a hearty soup to warm you up!

Lara Veazey's On-the-Go Snack List to keep in your purse, car, or office:
• Emerald and Blue Diamond Almonds 100 calorie packs (Cocoa roasted, dry roasted)
• Trail Mix-make your own using a high Fiber cereal, dried fruit, nuts such as walnuts or almonds)
• Granola Bars- (Kashi Pumpkin Spice and other varieties, Fiber One Chewy Chocolate Chip
• Protein bars- Zone Bars, Kashi Go Lean Bars, Luna Bars, Muscle Milk Light Bars
• Justin's Nut Butter Individual packets (Honey roasted peanut butter, Maple Almond butter
• Good Sense Honey Roasted Soy nuts or Farmers mix trail mix
• High Fiber crackers >3g fiber ( Kashi, All Bran, Triscuits)
• String Cheese
• Individual pretzel packs
• 1/2 peanut butter and honey sandwich
• Grab-N-Go Fruit - pears, plums, Clementine's, apples, bananas, grapes
Not sure what to make with all of the leftover Turkey from Thanksgiving? Make a delicious and nutritious soup using light turkey shavings.

Healthy and Easy Crockpot Turkey Soup RecipeBy: Lara Veazey, MA, RD/LD, NSCA-CPT, Registered Dietitian and Certified Personal Trainer
Ingredients:
• 1 can Muir Glen Fire Roasted Tomatoes with diced chiles
• 2 cups shredded boneless, skinless light turkey meat,
• 3-4 cups Reduced Sodium chicken broth
• 1 medium onion chopped
• 1 medium poblano pepper, chopped
• 1 medium green or yellow pepper, chopped
• 1 can of Kidney beans or Northern beans, rinsed and drained
• 1 can of black beans, rinsed and drained
• 1 tsp ground cumin,
• 1/2 tsp chili powder
• 1/2 tsp garlic powder
• 1 tsp fresh ground black pepper
• 1-2 tsp minced garlic

Directions:
1. Place all prepared ingredients in crockpot and cover.
2. Cook on low setting for about 5 to 5 1/2 hours.
3. When ready to serve, add your favorite multi-grain crackers and enjoy! This soup is delicious and sure to be a crowd favorite! Full of Flavor and filled with fiber!
**Makes 8 (1 cup servings)
Nutrition Information per serving: 155 Calories, 1.5 g Total Fat, 0.4g Sat Fat, 19g Carbohydrate, 17g protein, 7g Dietary Fiber, 1g Sugar, 344mg Potassium, 24mg Cholesterol, 400mg Sodium

FREE Holiday Supermarket Tour at Crest Foods in Edmond

2010-11-10T08:58:00.000-06:00

JOIN US FOR A FREE Healthy Holiday Supermarket Tour
taught by Crest's personal Dietitian, Lara Veazey, MA,RD/LD

Upcoming Holiday Tour Dates:

Wed, November 17at 10:00am
Wed, December 15th at 7:00pm

You will learn how to:

*Select nutrient dense foods that support a healthy diet
*Distinguish NUTRITION FACTS from FICTION
*Buy and Prepare QUICK and HEALTHY Holiday meal and snack ideas

CALL or email Lara Veazey to sign up for upcoming FREE tour dates or to schedule a private tour for a small group function. This NEW service sponsored by Crest will be offered every month and enrollment is limited to the first 14 people and a reservation is required to hold your spot.

You can also check out Crest's website to learn more about Lara and the supermarket tours. www.crestfoodsok.com OR www.healthylifestylesofokc.com
Phone: (405) 471-6389 email: lara@healthylifestylesofokc.com

HLOKC Holiday Bootcamp Special! Starts Today!

2010-11-01T14:13:00.000-05:00

HOLIDAY BOOTCAMP SPECIAL!
FREE 1ST SESSION if you are NEW to Bootcamp AND NEW HOLIDAY PROMOTION: JUST FOR NOVEMBER- RECEIVE $50 off for every friend you refer that signs up for at least 8 sessions!

The Holidays are quickly approaching! That means overindulging in leftover Halloween candy, Thanksgiving dinners, Holiday parties, and then YOUR SKINNY JEANS DONT FIT!
Click here to Sign up for the HLOKC Holiday Bootcamp Session!
The avg person gains 5-12lbs during the Holidays! Don't let yourself be included in that stat! Great incentive to workout and bring a friend to join the fun!

HOLIDAY BOOTCAMP SPECIAL! FREE 1ST SESSION if you are NEW to Bootcamp AND NEW HOLIDAY PROMOTION: JUST FOR NOVEMBER, RECEIVE $50 off for every friend you refer that signs up for at least 8 sessions! GREAT DEAL!

CALL my office at 405-471-6389 or email me today at lara@healthylifestylesofokc.com and reserve your spot for the HLOKC's Nutrition and Fitness Body Bootcamp! The next Bootcamp session starts Today, November 1st! Come join in the fun and get in great shape for the Holiday season!
Click here to sign up on Facebook for the HLOKC Holiday Bootcamp November Session!

Tips and Tricks for a Healthy Halloween by Dietitian, Lara Veazey, MA, RD/LD

2010-10-27T11:40:00.000-05:00

Don't Let this Halloween Haunt Your Waistline!

Tips and Tricks for a Healthy Halloween by Dietitian, Lara Veazey, MA, RD/LD
Check out Lara Veazey's featured column in Edmond Active magazine
http://www.edmondactive.com/index.php?option=com_content&view=article&id=256:getting-fit-&catid=44:gettingfit&Itemid=84

Halloween is just the kickoff to a season of sweet indulgences. The following tips can help keep you and your family on a healthy track.
Choose the best treats for the neighborhood:
• The smaller, the better. Look for candy that’s labeled as “fun size” or “mini.”
• Buy treats you do not like, if you do not buy it, then you will not eat it!
• Buy treats and candy on the day that you need them to avoid temptation in the house.
• Select candy that takes a while to eat like lollipops or sucking candies like jolly ranchers.
• Buy value packs of sugarless gum.
• Take advantage of the portion control craze and hand out 100-calorie snack packs. (Look for their super cartons at warehouse stores to save money.)
• Stock up on 100% fruit chews.
• Avoid candy completely; give out baseball cards, spider toys, play dough, glow stick bracelets and necklaces, tattoos, etc.
• Pretzel packs, graham cracker packs, and Teddy Graham packs

Managing your own kid’s sugar rush:
-Feed them real food first! Don’t send kids out trick-or-treating hungry. Make sure they have a healthy balanced meal with fruits and vegetables before they take off on their journey. The hungrier they are, the more candy they will eat en route.
-Make sure you check your children’s candy before they eat it and get rid of additional sugar. Avoid all unnecessary sugar on the day and week leading up to Halloween. Omit soda, fruit drinks, sugared cereals (cereals containing more than 8g of sugar)and pancake syrup since you know they’ll be eating candy.
-Everything in moderation: Allow your children to have a few pieces of candy when they get home from trick-or-treating. You may also want to have them count out extra favorites to save for the following few weeks and discard or give away candy that isn’t their favorite. Then establish a system, perhaps one piece with their lunch and one after dinner.
-Don’t let kids keep their candy stashes in their rooms. Storing the loot in the kitchen will allow for less unsupervised temptation. Dump the extra or give it away to the a local shelter or the mail man.
-If your children’s school is hosting a Halloween party, offer to bring something healthy like trail mix, popcorn, fruit salad or pumpkin muffins. There will still be plenty of sweets! Or consider bringing some spooky little toys or Halloween themed pencils.
-Make homemade treats. Choose holiday recipes that are low in fat and sugar and high in fruits and whole grains. Try reducing sugar and fat in recipes by replacing them with applesauce, apple juice concentrate, or flax meal.
-Most importantly, remember don’t use candy as a reward for good behavior.

http://www.edmondactive.com/
Edmond Active Magazine is Edmond Oklahoma's community magazine, bringing readers information on local businesses, coverage of local events and more.

LV's Nutrition and Fitness Blog: FREE Healthy Through The Holidays Supermarket Tour TONIGHT at Crest Foods

2010-10-20T13:04:00.001-05:00

LV's Nutrition and Fitness Blog: FREE Healthy Through The Holidays Supermarket Tour TONIGHT at Crest Foods

FREE Healthy Through The Holidays Supermarket Tour TONIGHT at Crest Foods

2010-10-20T13:04:00.000-05:00

JOIN US FOR A FREE

Healthy Holiday Supermarket Tour taught by Crest's personal Dietitian,
Lara Veazey, MA,RD/LD
Upcoming Holiday Tour Dates:

Wed October, 20th at 7:00pm
Wed, November 17at 10:00am
Wed, December 8th at 7:00pm

You will learn how to:
*Select nutrient dense foods that support a healthy diet
*Distinguish NUTRITION FACTS from FICTION
*Buy and Prepare QUICK and HEALTHY Holiday meal and snack ideas

CALL or email Lara Veazey to sign up for upcoming FREE tour dates or to schedule a private tour. This NEW service sponsored by Crest will be offered every month and enrollment is limited to the first 14 people and a reservation is required to hold your spot.

You can also check out Crest's website to learn more about Lara and the supermarket tours. www.crestfoodsok.com OR www.healthylifestylesofokc.com
Phone: (405) 471-6389 email: lara@healthylifestylesofokc.com

Dark Chocolate Chip Pumpkin Bread

2010-10-12T16:46:00.000-05:00

Delicious Dark Chocolate Chip Pumpkin Bread (modified original recipe from Cooking Light)

by Lara Veazey,MA,RD/LD,CPT
Preheat oven to 350 F and coat 2 (8 x 4-inch) loaf pans with cooking spray.

Wet Ingredients:
2 cups sugar
½ cup canola oil
2 cups canned pumpkin
½ cup fat-free vanilla pudding
4 large egg whites
(Combine all of the wet ingredients into a large bowl and mix until smooth)
Dry Ingredients:
1 ½ cups whole-wheat pastry flour
1 ½ cups all-purpose flour
2 tsp ground cinnamon
1 tsp baking soda
1 ¼ tsp salt
(Measure flour into a sifter and mix dry ingredients over Wet Ingredients and stir just until moist)
Remaining Ingredients:
1 cup dark chocolate chips
(Stir in the dark chocolate chips with a large wooden spoon. Spoon batter into 2 (8 x 4-inch) loaf pans coated with cooking spray. Bake at 350°F for 1 hour and 15 minutes or until a wooden pick inserted in the center comes out clean. Cool 10 minutes in pans on wire rack, and remove from pans. Cool completely on wire rack.
*Freeze Pumpkin bread for weeks for quick breakfast, desserts, and gifts
Yield: 32 servings
Serving Size: 1 slice of pumpkin bread

Chicken Tortilla Soup Recipe- Delicious!

2010-09-20T09:36:00.000-05:00

INGREDIENTS:

3 Whole wheat tortillas (6-inch)
2 tablespoons canola oil
1 small onion, chopped (1/3 cup)
2 cloves garlic, finely chopped
1 medium Anaheim, poblano or jalapeño chile, seeded, chopped
1 carton (32 oz) Progresso® reduced-sodium chicken broth (4 cups)
1 can (14.5 oz) Muir Glen® organic fire roasted diced tomatoes, undrained
1 can of black beans, rinsed and drained
1 cup of frozen corn
1/2 teaspoon coarse (kosher or sea) salt
3 cups shredded cooked chicken breast seasoned with cumin and chili powder
Avocado slices, if desired
Shredded Reduced Fat Monterey Jack cheese, if desired
Chopped fresh cilantro, if desired
1 lime, cut into wedges

DIRECTIONS:
1. Heat oven to 450°F. Brush both sides of tortillas with 1 tablespoon of the oil. Cut tortillas in half; cut halves into 1/4-inch strips. Place in single layer on cookie sheets. Bake 8 to 10 minutes or until strips begin to brown, stirring once halfway through baking; cool. Strips will become crisp when cooled.

2. Meanwhile, heat remaining 1 tablespoon oil in 3-quart saucepan over medium-high heat. Cook onion in oil 2 minutes, stirring frequently. Add garlic and chile; cook 2 to 3 minutes, stirring frequently, until vegetables are crisp-tender. Stir in broth, tomatoes, corn, black beans, and salt. Heat to boiling. Reduce heat; cover and simmer 15 minutes. Add chicken; heat until hot.

3. To serve, divide half of tortilla strips among 6 individual serving bowls; ladle in soup. Top with avocado and cheese; garnish with remaining tortilla strips and cilantro. Serve with lime wedges. Makes 6-8 servings

Nutritional Information:

1 Serving: Calories 190 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 30mg; Sodium 710mg; Total Carbohydrate 16g (Dietary Fiber 2g, Sugars 3g); Protein 15g Percent Daily Value*: Vitamin A 10%; Vitamin C 25%; Calcium 6%; Iron 8%

LV's Nutrition and Fitness Blog: Back To School Healthy Brown Bag Lunches

2010-09-08T12:23:00.000-05:00

LV's Nutrition and Fitness Blog: Back To School Healthy Brown Bag Lunches

Back To School Healthy Brown Bag Lunches

2010-09-08T12:10:00.001-05:00

Healthy Brown Bag Lunches by Dietitian, Lara Veazey, MA,RD/LD, NSCA-CPT

Monday	Tuesday	Wednesday	Thursday	Friday
Ham and low-fat American cheese on a whole wheat hot dog bun Carrot sticks and cherry tomatoes Vanilla pudding cup Low-fat milk	Whole wheat pita pocket with chicken salad (made with low-fat mayo) Ants on a log (celery with peanut butter and raisins on top) low-fat cheese cubes cubes Low-fat milk	Bagel pizza (made with whole-wheat bagel, low-fat shredded cheese) Carrot sticksLow-fat yogurt with blueberries Low-fat milk	Peanut Butter and Jelly (low sugar) on whole-wheat bread Apple sauce String cheeseLow-fat milk	Whole-wheat tortilla wrap (made with black beans, low-fat shredded cheese, lettuce, and corn) Baked tortilla chips and salsaPeach slicesLow-fat milk
Turkey, tomato and low-fat Swiss cheese on a bagel Low-fat yogurt with sliced bananas RaisinsLow-fat milk	Whole-wheat crackers Low-fat cheese cubes Grapes Granola bar Low-fat milk	Peanut butter and apple sandwich on whole-wheat bread Pretzels Honeydew and cantaloupe slicesLow-fat milk	Veggie wrap (made with low-fat cream cheese, carrots and raisins on a whole-wheat flour tortilla) -Apple w/ peanut butter-Vanilla WafersLow-fat milk	Bagel with banana slices and peanut butter Low-fat yogurt and strawberries Graham crackersLow-fat milk
Fruit and low-fat cream cheese sandwich on whole-wheat bread Celery sticks w/ Peanut butterChocolate pudding cup Low-fat milk	Bugs Bunny salad (1/4 cup shredded carrots, 2 T raisins, 2 T chopped walnuts) with yogurt-honey dressing (2 T plain yogurt and 1T honey) Graham crackers String cheese Low-fat milk	Cold pasta salad (made with whole-wheat pasta, diced vegetables, low-fat mayo and chicken) Pretzels Sliced apples with peanut butter Low-fat milk	Mini-croissant with ham and low-fat cheddar cheese Whole-wheat crackers Banana Low-fat milk	Roast beef sandwich (made with low-fat Swiss and on whole-wheat bun) Mandarin orangesTapioca pudding cup Low-fat milk
Turkey quesadilla (made with low-fat cheese, lettuce, and tomatoes) Baked tortilla chips Fruit cup Low-fat milk	Whole-wheat pita pocket with tuna salad (made with low-fat mayo) Carrot sticks Low-fat yogurt with Apple slices Low-fat milk	Pocket pizza (made with 2 tsp. pizza sauce, 2 tbs. red-fat mozzarella cheese) Celery Sticks with peanut butter and craisins Low-fat milk	Kebabs of cherry tomatoes, low-fat cheese, olives, and ham Low-fat yogurt with a banana Vanilla wafers Low-fat milk	Peanut butter and honey sandwich on whole-wheat bread Carrot sticks and cherry tomatoes String cheese Low-fat milk

It's Back to School time again and be sure to check out these healthy brown bag lunch tips can help make filling your kid's lunch box stress-free:

Make several containers or snack size pre-portioned baggies of items to include in your child's lunches for the week (vegetables, crackers, pretzels, dry cereal)
Organize your storage container drawer and have a staging area set up with everything you need in one place, including
- At least two insulated lunch boxes or brown bags
- Plastic baggies (snack size and sandwich)
- Storage containers in all sizes
- Spoons, forks, napkins, and straws
- re-freezable ice packs
- Thermos or water bottle
Buy 8-fl-oz bottles of water or fill several water bottles, and keep the refrigerator stocked for the week; in the summer months, you may choose to freeze these, so the ice is melted into cold water by lunch
Have your child purchase milk, chocolate milk or orange juice, if possible, at school; this way you don't have to worry about packing a drink, spoilage, or leaking
Know what to pack
- It's OK if your child likes to have a conventional lunch that includes a sandwich, fruit, vegetables, snack item, and a drink
- If your kid prefers to "pick" and does better with yogurt or cheese, for example, make sure you balance the meal so that it contains protein, fruit and/or vegetables, some carbohydrate, and fat
Involve your child in packing the lunch, as much as possible; older children can often prepare and pack their own lunch with adult supervision
If you are planning to pack dinner leftovers for lunch, pack the storage container as you are cleaning up for dinner—this saves time

LV's Nutrition and Fitness Blog: Try Something New: Summer Fruit on the Grill

2010-07-21T12:37:00.000-05:00

LV's Nutrition and Fitness Blog: Try Something New: Summer Fruit on the Grill

Try Something New: Summer Fruit on the Grill

2010-07-21T12:35:00.000-05:00

Desserts Made on the Grill

When you think of desserts to serve with foods you make on the grill, you think of ice cream, freezer pops, and smores. Here are some healthful ways to make some sweet treats on the barbecue that will refresh, inspire, and satisfy family members and guests.

Think about grilling fruit. The heat caramelizes the sugars and brings out the juices in stone fruits, such as peaches, plums, and nectarines. Pineapples, pears, apples, and bananas also are great for grilling.

Grilled Fruit
Ingredients:
Peaches
Plums
Nectarines
Pineapple
Pear
Apple
Banana
1-2 tablespoons (Tbsp) honey
Lemon juice (from one lemon)
½ teaspoon (tsp) nutmeg
Cooking spray
Directions for Grilling Fruit:

Clean grill thoroughly and heat to 400° F.

In a large plastic bag or bowl, make a marinade with the juice of one lemon, 1-2 Tbsp of honey, depending on how sweet your fruit is, and a ½ tsp nutmeg. Slice fruit in half and remove seeds and cores. Do not remove skin. Add to marinade. Coat grill with cooking spray and then place fruit on the grill. Do not move fruit often. Flip softer fruits (peaches, plums, bananas) after 2 minutes and cook 2-3 minutes longer. Harder fruits can tolerate 3-4 minutes/side without falling apart.

Consider topping with sorbet, yogurt, or granita. You also can add rum or juices to the marinade for extra flavor. The alcohol will cook off on the grill, but the flavor will last! You also can turn this recipe into kebabs for a beautiful presentation.

Stuffed Grilled Peaches
Ingredients:
Four large peaches
1 cup (C) fresh blueberries
3 Tbsp brown sugar
One half fresh lemon

Directions:
Wash peaches and cut them in half. Remove the pit and place peach halves on aluminum foil. Spoon 2 Tbsp of blueberries into each peach half. Sprinkle 2 tsp of brown sugar on each and squeeze lemon juice over the top.
Fold up foil and seal tightly. Place on medium hot grill and cook for about 15 minutes, turning once. Serve right out of the foil.

Grilled Dessert Pizza
Ingredients:
Homemade or store-bought pizza dough
8 ounces (oz) goat cheese
¼ C honey
1 pound (lb) strawberries or fruit of choice (bananas, peaches, plums, pineapple)
¼ C rum
2 Tbsp sugar
Cooking spray
Chocolate syrup

Directions:
Clean grill and heat to 500° F.
Combine strawberries or fruit with the rum and sugar. Let rest for 15 minutes to 2 hours. Smooth dough into 12-inch round crust.

Combine the goat cheese and honey with a fork and spread evenly on the pizza dough. Top with fruit, leaving the juices in the bowl. Before placing the pizza on the grill, spray liberally with cooking spray. Cook for 9-12 minutes, rotating the pizza every few minutes to make sure it does not stick. Remove from the grill and drizzle with chocolate syrup.

4th of July Healthy Picnic Staples

2010-07-03T08:48:00.000-05:00

Follow these health-minded tips when planning your weekend festivities:

• Grocery Shopping: Take a minute to really think about what is most important to you before you go to the grocery store. Decide on your weekend meal plan and write your grocery list accordingly before you shop. This helps you save money and time at the grocery store and you will feel good about the choices you make and prepare accordingly.

• Water: Pack plenty of water. Don't waste your money on soft drinks, juices, or non-nutritive beverages. Use juice boxes containing 100% juice as an occasional treat for kids, but even the most healthful juices contribute excess calories. Teach kids to drink water now, and they will do this forever. Freeze your water bottles or partially freeze them. Take individual Propel packets with you to add to water bottles to add some flavor and provide electrolytes when outside in the heat all day.

• Fruit: Natures candy is fruit. Pack fruit whole if you can, so you have less to clean up later, or slice it up and put it in plastic containers. You can also freeze grapes and blueberries for a yummy snack. It is virtually impossible to compromise your health by eating too much fruit or too many vegetables; so, pack extra. You will eat them!

• The menu: Consider foods that don't spoil as quickly as "main" dishes. Bagels, Sandwich thins, High fiber crackers, Individual packets of humus and peanut butter, dry turkey sandwiches (Add the condiments later), and vinegar-based pasta and black bean salads.

• High-fiber snacks: Portion your own high-fiber snacks into snack baggies. This way you can control your snack foods. Look for 3g of fiber or more per serving for snack food items. As soon as you open crackers, nuts, pretzels, cereals, dried fruit, popcorn, and trail mixes, separate them into serving portions and store the item in individual baggies. This way you are less likely to overeat from the larger container.

Have a Happy and Healthy 4th of July!

The hCG Diet- Is it A Quackery?

2010-06-11T09:51:00.000-05:00

Article written by Lara Veazey, MA/RD/LD, CPT written for Edmond Active magazine
http://edmondactive.com/index.php?option=com_content&view=article&id=202&catid=44&Itemid=84

As a Registered Dietitian in private practice, I have had numerous questions from clients about this new HCG Diet trend so I decided to research for myself to see what the buzz is all about.

What exactly is hCG?
hCG (human chorionic gonadotropin) is a hormone found in the urine of pregnant women to help the body bring nutrients into the placenta, fueling the fetus to provide energy for the fetus to grow. It is approved by FDA for treatment of certain problems of the male reproductive system and in stimulating ovulation in women who have had difficulty becoming pregnant. No evidence has been presented, however, to substantiate claims for hCG as a weight-loss aid.” via the FDA

hCG and the Weight Loss Claim:
The hCG diet was first invented by Dr. Simeons in the 1950’s and re-born in Kevin Trudeau’s weight loss book. Dr. Simeons contended that hCG injections would enable dieters to subsist comfortably on a 500-calorie-a-day diet. He claimed that hCG would mobilize stored fat; suppress appetite; and redistribute fat from the waist, hips, and thighs. According to the hCG weight loss claim, you can expect to lose up to 1-3 pounds per day.

hCG Diet and the Truth behind these weight loss claims:
A 500-calorie (semi-starvation) diet and combining the shots of the hCG hormone is extremely dangerous and likely to result in dangerous adverse side effects such as; loss of protein from vital organs, life-threatening blood clots, ovarian hyperstimulation syndrome, birth defects, and many others. Furthermore, 500-calories per day is severely restrictive for anyone. In fact, it is not enough calories to support normal brain function. Your body will compensate by using stores of glycogen, protein (muscle) and some fat, which lowers your resting metabolic rate and can make it extremely difficult to maintain the quick weight loss which can increase the chances of gaining the weight back over time.

There is no scientific evidence to support these claims. In addition, these injections have not been approved by the FDA for use in weight loss. In fact, the FDA has required that all labeling and advertising of hCG must state the following: “hCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or ‘normal’ distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.”

Bottom Line:
The general consensus among medical and health professionals regarding the hCG diet is that it is both ineffective and dangerous. The hCG diet is essentially an expensive and extremely risky starvation diet. Following any sort of starvation diet will put you at risk for nutritional deficiencies and serious health complications.

Remember, if it sounds too good to be true, it usually is and always remember to do your research before starting any type of weight loss program. Weight loss is hard work and it won’t come in a potion, pill, or injection. There is no magic bullet and the key to sustained weight loss is creating lifelong behavior habits focusing on health and disease prevention. Seek a registered dietitian and personal trainer to help you come up with an individualized nutrition and fitness plan to meet your goals. Also, consult with your physician before starting any type of exercise or diet plan.

Lara Veazey's Lifelong Weight Loss Tips:

1. “Stop dieting because DIET means restriction. For sustained weight loss, you must make lifelong behavior changes. Listen to your body’s hunger cues and provide your body with healthy options. Instead of trying to just eat diet foods and low-calorie items, focus on eating healthy nutrient rich food to fuel your body for energy and try to shoot for a protein and fruit or vegetable with fiber at every meal.

”2. “Accountability is key for weight loss. Start tracking your calories by keeping a food diary and exercise journal.”

3. “Planning is key. Plan out your meals and snacks at the beginning of each week and make a grocery list with your meal plan. Always eat breakfast every morning and eat smaller, more frequent meals throughout the day to keep your blood sugar in control and to prevent out-of-control hunger and snacking.”

4. “Adding an exercise plan along with eating healthy is very important for weight loss. Exercise should be performed on most if not all days of the week. Include cardiovascular, strength training, and stretching in your exercise plan. Exercise goal should be a minimum of 30 minutes of moderate to vigorous intensity of any cardiovascular activity most days of the week at 50 to 85 percent of your maximum heart rate. Also, get off the couch and get active and increase your non-exercise activity such as cleaning the house, walking the dog, taking the stairs, playing outside with your kids, etc. It all counts.”

5. “Portion control is crucial. Measure out portions frequently and use smaller plates. When dining out, split meals with a friend or ask to have half of your meal bagged up.

http://edmondactive.com/index.php?option=com_content&view=article&id=202&catid=44&Itemid=84

TV Food Advertisements Promote Imbalanced Diets

2010-06-02T11:10:00.000-05:00

According to New Study Published in the Journal of the American Dietetic Association

CHICAGO – Making food choices based on television advertising results in a very imbalanced diet according to a new study comparing the nutritional content of food choices influenced by television to nutritional guidelines published in the June issue of the Journal of the American Dietetic Association.

Investigators found that a 2,000-calorie diet consisting entirely of advertised foods would contain 25 times the recommended servings of sugars and 20 times the recommended servings of fat, but less than half of the recommended servings of vegetables, dairy, and fruits. In fact, the excess of servings in sugars and fat is so large that, on average, eating just one of the observed food items would provide more than three times the recommended daily servings (RDS) for sugars and two and a half times the RDS for fat for the entire day.

“The results of this study suggest the foods advertised on television tend to oversupply nutrients associated with chronic illness (eg, saturated fat, cholesterol, and sodium) and undersupply nutrients that help protect against illness (eg, fiber, vitamins A, E, and D, calcium, and potassium),” according to lead investigator Michael Mink, PhD, Assistant Professor and MPH Program Coordinator, Armstrong Atlantic State University, Savannah, GA.

Researchers analyzed 84 hours of primetime and 12 hours of Saturday morning broadcast television over a 28-day period in 2004. ABC, CBS, Fox and NBC were sampled on a rotating basis to develop a complete profile of each network. The Saturday-morning cartoon segment (from 8:00 am to 11:00 am) was included to capture food advertisements marketed primarily to children.

All 96 hours of observations were videotaped and reviewed later to identify food advertisements and specific food items being promoted. Only food items that were clearly promoted for sale during an advertisement were recorded. Each food item was then analyzed for nutritional content. Observed portion sizes were converted to the number of servings.

The article indicates that the observed food items fail to comply with Food Guide Pyramid recommendations in every food group except grains. The average observed food item contained excessive servings of sugars, fat, and meat and inadequate servings of dairy, fruit and vegetables. The situation was similar for essential nutrients, with the observed foods oversupplying eight nutrients: protein, selenium, sodium, niacin, total fat, saturated fat, thiamin and cholesterol. These same foods undersupplied 12 nutrients: iron, phosphorus, vitamin A, carbohydrates, calcium, vitamin E, magnesium, copper, potassium, pantothenic acid, fiber, and vitamin D.

The authors advocate nutritional warnings for imbalanced foods similar to those mandated on direct-to-consumer drug advertisements. They recommend investigating health promotion strategies that target consumers, the food industry, public media, and regulation focusing on a three-pronged approach.

“First, the public should be informed about the nature and extent of the bias in televised food advertisements. Educational efforts should identify the specific nutrients that tend to be oversupplied and undersupplied in advertised foods and should specify the single food items that surpass an entire day’s worth of sugar and fat servings. Second, educational efforts should also provide consumers with skills for distinguishing balanced food selections from imbalanced food selections. For example, interactive websites could be developed that test a participant’s ability to identify imbalanced food selections from a list of options. This type of game-based approach would likely appeal to youth and adults. Third, the public should be directed to established nutritional guidelines and other credible resources for making healthful food choices.”

The article is “Nutritional Imbalance Endorsed by Televised Food Advertisements” by Michael Mink, PhD, Alexandra Evans, PhD, Charity G. Moore, PhD, Kristine S. Calderon, PhD, CHES, and Shannon Cosgrove, MPH, CHES. It appears in the Journal of the American Dietetic Association, Volume 110, Issue 6 (June 2010) published by Elsevier.

http://www.eatright.org/Media/content.aspx?id=6442452385