I’m leaving this afternoon for a 3 hours drive to see Mellencamp, Nelson and Dylan. Yep… John, Willie and Bob.  I saw them all together back at  the first FarmAid which took place right here in Champaign Illionois back 1985. That was a much “different” era in my life and hence  my memory of that Farm Aid is  well, at best, a little fuzzy. I’m ready to R O C K in the USA all grown up and sober.

Here is the food that Kevin bought for our jaunt: pretzels, carrots, tangerines, apples, dark chocolate and cashews.

You might be wondering if cashews and dark chocolate can actually be considered part of a “diet.” Good question. It all depends on your goals and frame of mind, doesn’t it? I know that having a few treats will help keep me out of the gas stations and road side vending machines — so moderation will be key. I’m going to put the cashews in 100 calorie bags before I take off.

I’m also going to have bottled water and a thermos of coffee along.

Here are my Seven Road Trip Tips

1) Pay at the pump. Avoid going into gas stations.

2) Make your “rest stops” into exercise stops. Get out and do some stretching and walking and avoid the vending machines.

3) Plenty of water.

4) A couple of fresh wash cloths in a plastic bags can be refreshing and stimulating (in lieu of eating)

5) Subway sandwich stop. There is one on every corner in every small town and city across the country. Always a safe place to stop for lunch.

6) BYO. Bringing at least some of your own food is usually best.

7) What is your low cal treat? If you are road tripping, you will probably be able to justify going “off the diet”. Make a plan for your indulgences. Sometime I stop at DQs and get their 100 calorie fudge bars; sometimes (like today) I bring my own chocolate and cashews.

HAVE FUN! I plan to.

We are eating primarily vegetarian at our house this summer. Last year I bought a new grill and I definitely want to put it to good use, even if meat isn’t on the menu. My strategy is fire it up and fill it. I love having leftovers.

clockwise from upper left
portebello mushrooms; red potatoes, polenta, corn on the cob,veggie burgers, onions.

Here was my strategy. I prepared the vegetables and fired up the grill and threw on the small red potatoes cut in half. I basted them with olive oil and sprinkled them with chipolte pepper. Closed the lid and let the grill get to about 400 and let the poatoes cook for about 10 minutes.

Next? My favorite summer vegetable:  Corn on the cob. Basted with olive oil and sprinkled with sea salt and fresh ground pepper.

Then I add sliced store bought polenta. Again basted with oil. This I sprinkled with “tandoori seasoning”. An Indian seasoning that I buy this at the local international food store.

Next I added the veggie burgers and portobello mushrooms, basted with a combination soy sauce and Worcheshire sauce and a touch of sesame oil.

I then shuffled the potatoes up to the warming shelf to make room for the onions.

This supplied the two of us with at least five meals — including some amazing portobello sandwiches garnished with sundried tomato spread; Veggie burgers reheated and made into “patty melts” and polenta served with a dollop of bean dip on top.

By Lori McKee, Guest Editor

When my cousin, who I call The Californian Dietitian (her real name is Jennifer Hudgens), mentioned on Facebook that she was enjoying a raw apple pie, I got intrigued about the raw diet and had to ask her some questions.

What’s a raw diet? A raw diet is one that is vegan/plant based diet/lifestyle where the foods are unprocessed and uncooked (when I say uncooked, the cooking temperature would not exceed 118 degrees)  Many people use food dehydrators, where foods can be prepared not exceeding this temperature.

What raw foods do you recommend (beyond obviously the delicious raw fruits and veggies which we’re all trying to eat more of)? I like raw apple pie and many raw desserts (they all are awesome!) for that matter.  I like them because they are naturally sweet without having to add sugar.  Some recipes call for agave nectar (a natural sweetener  which has been popular in Mexico for many years and has recently gained much attention here in the States due to its low glycemic index). Raw smoothies are also quite tasty.  I think raw foods are an acquired taste.  Some recipes are better then others.  I am still experimenting.

What are the reasons for eating raw foods? It just adds an interesting twist to eating.  I think it’s a good way to get more fruit and veg in your diet.  The nutritional advantages are:  high antioxidant properties, high vitamin mineral content since the foods are not “cooked”.  One exception is tomatoes (there may be others).  Cooking tomatoes increases the lycopene (powerful anti-oxidant) levels.  So tomato soups and sauces with tomatoes are quite healthy, if you are careful about the sodium content.  Raw foods are also high in fiber which makes them desirable for Americans because many of us lack fiber in our diets.  Raw foods contain heart-healthy fats such as mono- and polyunsaturated fats.  These fats come from the nuts, seeds and avocados which are common in the raw diet since the diet itself is vegan.  Note: some raw dieters will eat sushi/raw fish.  Enzymes, an important element of digestion, are not destroyed in raw foods.

Any precautions? Since the diet is vegan, there are really no precautions.  As I mentioned earlier, some do eat sushi.  So not to worry about other raw meats.  Some may have experienced bloating/gas from increased fiber.  I would say just consume more fluids/water.

Anything else we need to know? Not everyone who eats and enjoys raw foods, eats just raw food.  There are those who consume 100% raw, but that’s a small percentage.  I would call those the ‘die hards’! I was surprised that those who eat 100% raw do not take supplements.  I have spoken to those who have been 100% raw for over 20 years!  They denied taking supplements.  My theory is that since they consume such a large volume of raw food, they are probably getting all the vitamins and minerals they need.  They really do eat a lot!  And they actually look healthy. Some vegans do have that stereotype of looking ’sickly’, mainly because they are not balancing their diet correctly.

Where can we get more information? There are books available.  I don’t own my own yet.  I have just browsed the internet.  I’ve heard that Ani’s Raw Food Kitchen (http://www.aniphyo.com/) is good.  She offers easy-to-follow recipes for people with a busy lifestyle.

What are your qualifications, Jennifer? I am still experimenting and learning too.  I have a BS in Dietetics with a minor in Food Science.  I guess I know a little about food.

Here’s a link to a video of Ani Phyo preparing her raw apple pie recipe:   http://www.youtube.com/watch?v=I3L4BDd4BrE

Lori McKee is a legal secretary in Ann Arbor, Michigan.

One of the most difficult areas to deal with tempting food is at work. Here are a few strategies that you might want to employ.

NOTE:  Most likely you are going to be resistant to these ideas … perhaps because you don’t want to call attention to your diet.

I get it. But,I also get that you spend eight plus hours a day there and “willpower” probably hasn’t worked consistently. Am I right?

Be open minded as you read through the possibilities.

1. Clear the decks. No food needs to be within read or within your line of sight.
2. Limit and define — as in: “food only goes in the the breakroom” or  “birthdays are celebrated once a month.”
3. If “potlucks” are the order of the day — set a someone-has-to-bring-something-remotely-healthful rule. You may have to be that someone, but it is even better if it is co-opted into the routine.
4. Make a no-vending machine rule for yourself.
5. Ask. That’s right, speak up and ask if fruit salad can be included along with the morning pickup of donuts. Ask — if a sandwich/ salad box lunch can be provided instead of pizza.
6. Make an I-only-eat-my-own-food rule. This is the most effective strategy … it takes all the drama and temptation out of the ballgame. It forces you to plan and prepare; to anticipate your food needs; and to take complete responsibility for your choices. Do it for a week and observe the results. You’ll be glad you did.

If you are following a weight loss plan and things are going really well, you may be tempted to commit to following those diet rules even during your vacation.

No!

Be practical! When reality peeks in, calorie counting will goes out the window. Then you’ll go “off the diet” and on the “anything goes” plan. Better to be realistic to begin with and make a plan that embraces vacation mentality – including: relaxing, enjoying the locale, and having a break from your regular routine.

How can you do that and yet not gain weight or slip back into unhealthy habits? By not insisting on following your regular diet rules and instead picking and choosing from these nine guidelines for a reasonably indulgent vacation diet...

Nine Guidelines for a Reasonably Indulgent Vacation Diet.

1. Allow unique vacation food.

If it’s vital to the vacation experience, then have it: lobster in Maine, S’mores around the campfire, Uncle Frank’s Bar B Q. Be careful though, having lobster does not mean having a salad with croutons and full fat dressing; S’mores do not need to be followed by Cheeze Its, and Uncle Frank’s Bar B Q need not be accompanied by fries. Be generous but discerning.

2. Don’t eat junk.

Choose to pass on anything that you can get from a vending machine. You can have that crap anytime, anywhere. It is not vacation food.

3. Focus on five.

By choosing five servings of fruits and vegetables each day your no-gain diet will fall into place. You’ll likely be having some fruit for breakfast and a healthy portion of vegetables for lunch.

4. Shop with the locals.

Even if you are not going to be doing any cooking you can often find healthful, ready to eat choices in almost any grocery store as a great alternative to fast food lunches. If you explore a bit you can find stores that can actually add to your memorable vacation experience. Look for a Whole Foods or Trader Joe’s if you are in a city. Many small towns still have their own charming groceries. You can also look for a natural food store or food co-op for fun. Don’t overlook road side stands.

5. Pack your snacks.

A cooler full of grapes, oranges, carrots, celery, apples, pudding, yogurt, drinks, especially if traveling by car or settling into a specific hotel for a couple of days.  Replenish as you go.

6. Walk. Walk. Walk.

Many dieters have fallen off the wagon during vacation without gaining weight because of the amount of extra calories they burned in the course of getting from here to there. Make an effort.

7. Have breakfast early and easy.

Make a simple rule for vacation breakfasts and stick with it. Depending on your taste, choose cereal, oatmeal or fruit. Don’t start you day with white flour and sugar, especially not the free pastries and waffles at the hotel breakfast bar. There is nothing special there and it will set off your sugar cravings for the day.

8. Keep lunch simple.

If there is not an interesting local option, just keep it simple and save your calories for dinner. I often go for a salad with some lean protein. If you are in the states, there’s a Subway restaurant offering something reasonable on nearly every corner.

9. Make it a one-indulgence dinner.

Give yourself the choice of wine, bread, full fat entree or dessert, but you don’t need every extravagance at every dinner.

You’ve read them over, now picked your guidelines and then it’s time to name your diet

As I write this, I’m getting ready to leave for Bonaire, an island north of Venezuela. Yippee! Because we are going to be biking, snorkeling, scuba diving and maybe even wind surfing (in addition to reading brain candy fiction), I’m not going to have to worry too much about weight gain. However, I don’t want to go off the deep end and over indulge in gluttonous unhealthy eating either. (It’s been known to happen; being a wellness coach does not give me a magic shield from temptation.)

So as I’m choosing my diet guidelines, the only one that seems unrealistic for my upcoming adventure is number nine. Yes, I might have more than one indulgence at dinner. I hear they have amazing Dutch bread on the island and I know I’m going to enjoy the fresh fish so I’ll just have absolutely whatever I want at dinner as long as I stick with the guidelines one through eight. I’m going to name it Sandra’ One Through Eight Equals No Nine Diet.

At the local farmer’s market there is a kettle corn vendor popping and sugaring the kernels right there on the spot. One Reasonable Dieter told me she had a small bag, and it was worth every calorie. Really? I asked. How many calories was it?

Of course she had no idea. Which may not be a problem, if it is one-time thing… but if you convince yourself it is worth the calories and start having it every week, then you really ought to know the calorie count.

So here’s the scoop:

One cup of kettle corn = 100 calories.

Just for comparison purposes… a mini-bag of microwave popcorn is a five-cup serving, and a regular bag is usually about 12 cups.

Now is it worth it?

If you need to find out the calories for something and don’t journal on-line using a calorie-counting software…the easiest way is to just “Google” it.   In this case “kettle corn calories” got me the info I needed. Then I Googled “popcorn how many cups in bag” and came up with that information as well as a great article about popcorn and calories and how to make healthful choices.

My husband has a challenge when buying me gifts: Because I’m afraid I’ll misplace it, I don’t wear expensive jewelry. Because I think money should be spent on things less transient, I don’t appreciate cut flowers. Chocolate, always an easy answer for some, is out of the question, unless … perhaps … well … maybe today … it is the perfect gift for me.

Renee was telling me about how her husband often liked to order appetizers when they were at a restaurant. “He asks so sweetly if I would like to order an appetizer. I feel like he is really doing it to be nice, and he gets kind of a sad look on his face if I say no. So the other day, I told him, ‘you can order what ever you want. Maybe I’ll have a little bit of it.’ He ordered these nachos that were just brimming with fat calories. I did have a few, and it wasn’t so bad – because I just ate less of my dinner. But I’d rather they hadn’t been on the table at all.”

Our relationships with other people with regard to food can be complicated, to say the least. Read more to find out solutions to this issue.

I can’t believe how long it took me to learn this little tip and how much I use it now that I know it. So, I wanted to pass it on to you.

In most Windows programs or any program that operates on a PC you can reverse the last action you took by touching the “ctrl” and “z” keys at the same time.

Then you can repeat your last action by using the ctrl” and “y” key at the same time.

Magic.

(from MayoClinic.com)

Dieting alone (without exercise) can help you lose weight. Cutting 250 calories from your daily diet can help you lose about half a pound a week: 3,500 calories equals one pound of fat. Add a 30-minute brisk walk four days a week, however, and you can double your rate of weight loss.

The goal of exercise for weight loss is to burn more calories, but exercise offers many other benefits as well. How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as walking — for more than 30 minutes most days of the week.

Though regularly scheduled aerobic exercise may be best for losing fat, any extra movement can help you burn calories. Perhaps lifestyle activities will be easier to fit into your day. Think about ways you can increase your physical activity throughout the course of your day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot and walk to the door.

(Sandra’s advice) Wear a pedometer and keep trying to beat your own average steps per day.

You’ve heard it before… now hear it again!

oatmeal for breakfast =

30% less calories at lunch

According to Redbook (Nov. 2007) oatmeal for breakfast may help you shed weight. They say that in one study, participants who had oatmeal for breakfast ate 30% fewer calories at lunch compared to those who had cornflakes.

Oats are complex carbs, so they digest slowly and keep blood sugar steady, which fends off hunger and may help control type 2 diabetes. Oatmeal also acts like a sponge during digestion by soaking up excess cholesterol for faster excretion, which can lower risk of heart disease, says Dee Sandquist, R.D. an American Dietetic Association spokesperson.

Read more about my mindful eating experience with oatmeal.

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