Sensei Talks

Happy Valentine's Day!

noreply@blogger.com (My Sensei) — Mon, 14 Feb 2011 16:34:00 +0000

Sensei wants to wish you all a very Happy Valentine's Day!

Here are some great Valentine's Day links:

We hope your day is filled with lots of love!

- The Sensei Team

Pet Weight Loss Programs – the Untapped Frontier. Really?

noreply@blogger.com (My Sensei) — Mon, 07 Feb 2011 15:22:00 +0000

I think I may now have really seen everything. Coming to a pet store near you, prepackaged weight loss programs for your pet. Yes, you too can pay twice as much money for half as much food!

Am I the only one who finds this just a bit, well, ridiculous? OK, not to be insensitive to the blight of the overweight pet, but seriously, does every living thing in the household need to be on some prepackaged weight program? How hard is it to measure out your dog’s food? It’s not like he’s making nachos when you’re not home.

What’s next, weight loss camps where you send your dog to learn to be fit? Lipo for Lassie?

Who knows how well this will sell. But I find it sad that pet food companies think we’re incapable of measuring and restricting our pets’ food on our own. What will be even worse is if they are right and it does sell well.

However the biggest tragedy is that we’re passing on obesity. Not just to our human families, but even to our pets.

What do you think?

- Renee

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Surviving the Super Bowl Spread!

noreply@blogger.com (My Sensei) — Fri, 04 Feb 2011 15:44:00 +0000

Super Bowl Sunday is upon us once again. It is traditionally a day of football, food and drinks! Super Bowl Spreads get more elaborate every year. The usual Super Bowl spread usually includes very few healthy, low calorie or low fat foods. Many people just forget about their healthy diets and New Year’s Resolutions on Super Bowl Sunday, but you don’t have to. There are simple changes you can make to your Super Bowl spread to make it healthy and low calorie while keeping if fun and tasty.

Appetizers

Everyone loves appetizers. From chicken wings to crab dip, appetizers are often the favorite part of the party. However, it is easy to come up with some lower calorie, lower fat appetizers that your guests will still love. Chicken wings may be a staple at your Super Bowl party, but there are options that are just as tasty and much healthier. The average chicken wing contains approximately 100 calories. Just 10 wings provide 1000 calories! This year change it up a little and try serving boneless chicken tenders. You can bake them and use any number of low calorie, low fat sauces. Try honey mustard or BBQ sauce. By using lighter sauces and baking your chicken tenders, you will save a ton of calories and fat.

Another easy way to cut calories and fat from your appetizers is to change up your chips and dip. Regular chips and dip are loaded with fat and calories. A few handfuls of chips and dip can add up to about 800 calories. You can go for low fat or baked chips and a low fat dip like salsa or you could try one of my favorites. Last year I made mini tacos for a Super Bowl party. Everyone loved them and I had none left over. They are very easy to make. Just cook some diced chicken in a pan with olive oil and taco flavoring for about 15 minutes. Drain off any liquid and scoop into small taco shells. Put our shredded lettuce, onion, peppers, low fat shredded cheese and salsa so everyone can make their own favorite taco. Just have one or two and you will end up saving fat and calories by not continuing to dip your hand into the chips

Drinks

Beer is a probably the most popular drink at Super Bowl parties. A regular beer contains about 145 calories. That means that 6 beers during a 5 hour party would add up to 870 calories. The easiest thing to do is to serve and drink light beer. A light beer has between 90 and 110 calories. That calorie savings can add up. Try having a small glass of water between light beers to cut down your overall intake of alcohol. If you don’t like beer, try a skinny glass of wine. You can make your wine skinny but making just a few simple changes. Start with just 2 oz of white wine. Add 2 ounces of sugar free/low calorie lemon lime soda and sugar free/low calorie lemonade. For a non alcoholic beverage, try some flavored waters. There are many to choose from at the supermarket or you can make your own by adding lemons, limes or even cherries. Since it is the Super Bowl, you could always try some Gatorade too. There are many low sugar/low calorie Gatorade flavors to choose from.

Main Course

The main course is usually served at halftime. Super Bowl mainstays include: chili and pizza. These foods are easy to makeover. You can easily make these lower in calories and fat. Make your chili with ground turkey or chicken meat. This will save you a good amount of calories and fat. You can still use your beans, sauce, cayenne pepper and spices which are all low in fat. Serve your chili with low fat chips or saltines for a low fat side. Pizza is a great meal for the adults and kids at your party. If the kids aren’t interested in the game, let them help make the pizza. You can use a pre-made pizza crust or even serve toasted English Muffins and let the kids add sauce and toppings. You can use a regular pizza sauce topped with low fat shredded cheese. Next let everyone choose some healthy toppings for the pizza. Put out onions, peppers, pineapples or whatever you like but avoid the sausage, pepperoni and bacon. If your guests are supplying part of your main course, let them know that low calorie/low fat foods are welcome. They may be relieved to know that it is ok to bring something healthy.

Dessert

Dessert is my favorite part of the meal. Stay away from the football shaped cakes and cookies. Try something simple like a frozen yogurt sundae bar. Portion out the frozen yogurt and then let your guests add healthy toppings like fruits, nuts and even a little low sugar chocolate syrup. Last year I served angel food cake slices topped with strawberries and cherries. Everyone seemed to enjoy that and it was a delicious but light ending to the meal.

Super Bowl Sunday is only a couple days away. Start planning the healthy changes or additions to your party this year. Many of your guests may be pleasantly surprised by your healthy alternatives.

- Jennifer

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2010 Dietary Guidelines released by USDA and HHS

noreply@blogger.com (My Sensei) — Mon, 31 Jan 2011 17:14:00 +0000

The 2010 Dietary Guidelines for Americans were just released this morning. Yes, we realize that it’s already 2011, but creating these types of recommendations, and reviewing all the current research takes A LOT of time.

I’m in the process of reading the 100+ page document, but I’ll give you some of the highlights.

A major goal of the recommendations is to get control of our growing obesity epidemic. If you think about it, most of the recommendations are common sense…the kind of things my mother and grandmother already knew. Unfortunately we younger generations have either forgotten, or choose to ignore, this common sense.

So what are the USDA and HHS recommending we do? Well, it reads like what every dietitian I know has been preaching all along:

Balancing calories and activity… and get more active!
Eating healthier foods (veggies, fruit, whole grains, low and fat free dairy, seafood)
Eating less bad stuff (sodium, saturated & trans fats, refined grains, added sugars)
Enjoy food, but eat less and watch your portion sizes
Fill ½ your plate with vegetables and fruit… colorful ones in particular
Switch to fat free or low fat milk
Choose foods with lower sodium (read labels on foods like soups & frozen meals)
Drink water instead of sugary drinks

Common sense, right? As French philosopher Voltaire once wrote, “Common sense is not so common.” The current state of our nation’s health and weight has shown that to be true.

These recommendations will help fuel and guide many programs that will hopefully educate/re-educate everyone about what to do and how to do it. I’m excited to see what will happen.

Now I have a big document to read, I’ll let you know what else I find as I work my way through it.

- Renee

Step Away From the Computer!

noreply@blogger.com (My Sensei) — Fri, 28 Jan 2011 14:48:00 +0000

For all those hard working people out there, sometimes your only break from the hustle and bustle of the work day is ~~happy hour~~ lunch time. 30-60 minutes of solitude away from your desk and out in the world. If you are like me and many others, you spend this time in front of the computer, multitasking, catching up on work or reading current events. Yes, I am guilty of this crime and recently found out my punishment – extra pounds!

A recent study published in the American Journal of Clinical Nutrition, researchers concluded that dining in front of the computer screen or TV distracts us from eating and allows us to pay more attention to what’s on the screen than to what is being put in our mouth. This leaves you feeling less full thus prone to consuming much more than you normally would. Who knew multitasking could be bad for your waistline?

To avoid packing on the extra pounds, check out these tips for escaping your office or cubical for a short break while you eat:

Take your brown bag to the lunchroom or kitchen in your office and enjoy some time away from your desk.
Take advantage of outside seating or benches (weather permitting of course!) in your work area and enjoy some fresh air.
Grab some co-workers and head to a local park for a picnic
Walk to a local eatery to get some lunch then take the long way back.

Just remember to try and take some time away from the computer and your desk. Even if you have to catch up on work, take a 15-20 minute break to get up and walk around. We all know work can throw you some curve balls, so enjoy that hour the best you can and with the least amount of calories!

Do you have any tips to add?

-Amanda

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Walmart Pledging Healthier Foods to Fight Obesity

noreply@blogger.com (My Sensei) — Tue, 25 Jan 2011 14:37:00 +0000

There’s a new player in Michelle Obama’s roster of corporate entities willing to help fight our battle with obesity. Walmart, the largest grocer in the U.S., has pledged to lower sodium by 25% and sugars by 10% in many of the foods the chain sells. Key foods categories targeted for the change are grains, dairy meats, condiments snacks and prepackaged foods. They also state they will be lowering the prices of fruit, vegetables and other healthier products.

While the changes are slated to be completed by 2015, the super-chain claims that a significant number of changes have already occurred.

Ironically, some research has shown that historically the presence of a Walmart Supercenter increased the obesity rate in the surrounding population by 2.4%. Here’s hoping that the current initiatives can more than reduce that trend. While many factors, including lower cost products, factor into this rate increase the bottom line is this:

If healthier choices are economical and more easily attained and unhealthy choices are more limited, then consumers purchasing habits will (hopefully) follow suit.

- Renee

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Trendy Foods for 2011

noreply@blogger.com (My Sensei) — Mon, 24 Jan 2011 14:37:00 +0000

According to this month’s Supermarket Savvy Newsletter, some of the expected hot food trends for 2011 are foods that have been around for a long time. Now they’re enjoying a renewed interest. Along with each are some tips and recipes to help you easily fit them into your menus.

Chickpeas and Hummus
Chickpeas are an easy addition to any salad or as a substitute for other beans in dishes like chili. Try using hummus instead of mayo the next time you make a sandwich.
Kale and other bitter greens
Try this recipe for baked kale chips and you’ll wonder how you live without them! Or if you’re looking for a warm winter dish, this kale and sweet potato soup is easy and delicious.
Ancient Grains (like Quinoa, Faro, Millet, Spelt, Kamut or Amaranth)
Because of their popularity, many of these are now readily available on your grocery shelves. Try a pre-seasoned version or add some to soups and stews.
Pumpkin and Winter Squash
Pureed pumpkin is a great substitute for fat when baking and adds richness and fiber to your dish. Try it next time you use a brownie or cake mix.
Artisanal Whole Fruit Ice Pops
Save your money and make your own. Puree fresh fruit with a little water or juice and freeze in ice cube trays or freezer pop molds. Another bonus is avoiding the added sugar in the commercial version, who needs it!
Varietal Honey
Be careful with the amount of honey you use as it still adds sugar and calories. That being said, these varieties might be a nice change lightly drizzled over fruit.
Roasting Anything
Need we say more? Chicken, pork, vegetables, potatoes, nuts…the possibilities are endless.
Raw Nuts
Whether you like raw or roasted nuts, they still pack a great nutritional punch. High in protein and heart healthy, they go well on anything from fish or chicken (crushed into the breading and baked) to sprinkling on your salads. Keep portions in mind since they’re also high in calories.
Super Spices
Spices are a hot item this year. From the convenience packages like McCormick’s Recipe Inspirations to using spices for their health benefits. You can’t go wrong with adding a new spice to your repertoire. A new spice can make ‘the same old’ taste like something completely different. Pick one to try and look online for recipes. Once you feel comfortable with the taste, you’ll be adding it to all kinds of dishes.
Sweet Potatoes
First there’s the kale and sweet potato soup under item 2 above. But for good old comfort food, sweet potato fries fit the bill. This spiced version gives you a chance to try some new spices, or drizzle your fries with some of your new varietal honey.

- Renee

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12 Days of Happy and Healthy Holidays!

noreply@blogger.com (My Sensei) — Fri, 31 Dec 2010 14:00:00 +0000

Tip # 1 – Wash your hands, wash your hands wash your hands!
Tip #2 – Substitute extra-virgin olive oil for butter in baking
Tip #3 – Pack patience and snacks
Tip #4 – Eat a healthy breakfast everyday
Tip #5 – Fill up on fiber
Tip #6 – Merry Christmas!
Tip #7 – Moderation, Moderation, Moderation!
Tip #8 – Get moving!
Tip #9 – Get some quality R&R
Tip #10 – Replace those sugary cocktails
Tip #11 – Ask your village for support!

Tip #12 – Happy New Year!

Wishing you good health, happiness and continued success in 2011!

- The Sensei Team

What healthy resolutions are you making this year?

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12 Days of Happy and Healthy Holidays!

noreply@blogger.com (My Sensei) — Thu, 30 Dec 2010 17:19:00 +0000

Tip # 1 – Wash your hands, wash your hands wash your hands!
Tip #2 – Substitute extra-virgin olive oil for butter in baking
Tip #3 – Pack patience and snacks
Tip #4 – Eat a healthy breakfast everyday
Tip #5 – Fill up on fiber
Tip #6 – Merry Christmas!
Tip #7 – Moderation, Moderation, Moderation!
Tip #8 – Get moving!
Tip #9 – Get some quality R&R
Tip #10 – Replace those sugary cocktails

Tip #11 – Ask your village for support!

2011 is just a few days away. Now is the time most people will start thinking about where they need to make changes. On January 1st, thousands of resolutions will be made. People will vow to do everything from lose weight, to stop smoking, to spend more time with family and friends. As we all know, very few of these resolutions will ever be achieved. What’s stopping us from achieving our resolutions? Why do we keep making them if we never get the results we want?

Unfortunately, many people fail at their resolutions because they don’t enlist the people around them to help. Like the old saying goes, “It takes a village”. Without a village, change is difficult. For example, if you resolve to be more organized at work, tell your coworkers. They can help you by sharing their organizing tips, helping you rearrange your work space and by encouraging you along the way.

Start by writing down your resolutions. This way you can see it in writing and really decide if it is achievable. If you believe it is achievable, start sharing it with your friends and family. They will be able to encourage you to do what you resolved to do and can remind you of how important it is to stay on track.

Good Luck and Happy New Year!

- Jennifer

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12 Days of Happy and Healthy Holidays!

noreply@blogger.com (My Sensei) — Wed, 29 Dec 2010 14:30:00 +0000

Tip # 1 - Wash your hands, wash your hands wash your hands!

Tip #2 - Substitute extra-virgin olive oil for butter in baking

Tip #3 - Pack patience and snacks

Tip #4 - Eat a healthy breakfast everyday

Tip #5 - Fill up on fiber

Tip #6 - Merry Christmas!

Tip #7 - Moderation, Moderation, Moderation!

Tip #8 - Get moving!

Tip #9 - Get some quality R&R

Tip #10 - Replace those sugary cocktails

Parties are a great way to let off some steam during the hectic holiday season. Plus, alcohol consumption makes people extra "merry". Aside from all the goodies and finger foods those parties may bring, try to stay far away from the sugary drinks being served, like punch. They may seem the most appealing but they sure pack on the calories. Sticking to drinks such as wine, champagne, or a vodka & club soda are both low in calories and delicious. Always remember to hydrate after each cocktail with a glass of water and have a designated driver handy.

- Amanda

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12 Days of Happy and Healthy Holidays!

noreply@blogger.com (My Sensei) — Tue, 28 Dec 2010 16:01:00 +0000

Mediation. Taking 15-20 minutes before you go to sleep to lay in bed without any distractions (aheem! turn that cell phone off!) and doing breathing exercises can help you ten fold when falling asleep.
Mental health day. If you work full or part time, take a mental health day. Start your vacation off early and spend time catching up on the things you normally wait last minute to do.
Snag a nap. Hit the couch or your bed for some much needed zzz's. A quick cat nap can help you recharge your batteries for the night to come.

What helps you relax?

-Amanda

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12 Days of Happy and Healthy Holidays!

noreply@blogger.com (My Sensei) — Mon, 27 Dec 2010 14:27:00 +0000

Tip # 1 – Wash your hands, wash your hands wash your hands!

Tip #2 – Substitute extra-virgin olive oil for butter in baking

Tip #3 – Pack patience and snacks

Tip #4 – Eat a healthy breakfast everyday

Tip #5 – Fill up on fiber

Tip #6 – Merry Christmas!

Tip #7 – Moderation, Moderation, Moderation!

Tip #8 – Get moving!

Tis’ a few days after Christmas and chances are you may have let your fitness routine slip a little over the past week or so. Today is the perfect day to get moving again!

Bundle up, get outside, and take a walk or shovel the driveway. The sunlight and crisp air will refresh you and brighten your mood. Whatever it is, just be sure to do something active!

- Lauren

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12 Days of Happy and Healthy Holidays!

noreply@blogger.com (My Sensei) — Sun, 26 Dec 2010 14:20:00 +0000

Tip # 1 – Wash your hands, wash your hands wash your hands!

Tip #2 – Substitute extra-virgin olive oil for butter in baking

Tip #3 – Pack patience and snacks

Tip #4 – Eat a healthy breakfast everyday

Tip #5 – Fill up on fiber

Tip #6 – Merry Christmas!

Tip #7 – Moderation, Moderation, Moderation!

I know we all have those relatives that aren’t satisfied until we eat 2 plates full of food and taste every dessert that has been baked. Be wary of those food pushers! All the extra sweets and calories can derail you from your healthy eating and exercise plan. So keep in mind that moderation during all these high calorie meals is your best bet. If you go in with a plan and stick to it without falling to family pressure or your own willpower, you will come out feeling better than ever.

Here are some more tips to help you avoid hurt feelings while keeping your waistline where it should be!

-Amanda

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Merry Christmas!

noreply@blogger.com (My Sensei) — Sat, 25 Dec 2010 14:16:00 +0000

We’re taking a break from our “12 Days of Healthy and Happy Holidays” today to wish all of our Sensei readers a very Merry Christmas. For those of you who may not celebrate Christmas, please accept our best wishes for a happy and healthy new year.

- The Sensei Team

12 Days of Happy and Healthy Holidays!

noreply@blogger.com (My Sensei) — Fri, 24 Dec 2010 13:30:00 +0000

Tip # 1 – Wash your hands, wash your hands wash your hands!

Tip #2 – Substitute extra-virgin olive oil for butter in baking

Tip #3 – Pack patience and snacks

Tip #4 – Eat a healthy breakfast everyday

Tip #5 – Fill up on fiber

One of the best ways to control your appetite is by filling up on high fiber foods like fruits and vegetables. Not only does fiber keep you feeling fuller longer, eating high fiber foods as snacks, appetizers and in salads and side dishes will help you eat less during your meals. Eating a healthy breakfast is another great way to increase your fiber intake for the day.

Happy Holidays!

- Lauren

Check out these yummy high fiber recipe ideas:
Sensei Talks: Delicious Pumpkin Hummus
Sensei Talks: Healthy Whipped Sweet Potatoes
Sensei Talks: Baked Apples a la Josée

12 Days of Happy and Healthy Holidays! + Christmas Morning Mini Quiches

noreply@blogger.com (My Sensei) — Thu, 23 Dec 2010 16:34:00 +0000

Tip # 1 – Wash your hands, wash your hands wash your hands!

Tip #2 – Substitute extra-virgin olive oil for butter in baking

Tip #3 – Pack patience and snacks

Tip #4 – Eat a healthy breakfast every day

Breakfast is probably the easiest meal to “keep on track” during the holidays (or any other day for that matter). If you eat a healthy, balanced breakfast it will help control your appetite and give you more energy to get through the all the shopping, wrapping, cooking, etc.

Instead of the high calorie, high fat foods you usually eat this time of year, why not try a hearty bowl of oatmeal topped with fresh berries and slivered almonds, a peanut butter and banana sandwich on whole wheat toast or a fruit smoothie instead.

- Lauren

Since we’re on the subject of breakfast, here’s a great breakfast recipe from Renee for Christmas morning.

Christmas Morning Mini Quiches

If you have kids, then you’re probably up pretty early on Christmas morning. That means the last thing you want to do is spend lots of time in the kitchen making breakfast. But if you’d still like to have something a little special, try this recipe on for size. Mix everything up the night before, then all you have to do is stir, pour, pop in oven, then go enjoy your family until they’re done.

Christmas Morning Mini Quiches

1 can (12 fl oz) evaporated skim milk
¾ cup egg substitute
2 ½ tablespoons all-purpose flour
¼ teaspoon salt
¼ teaspoon ground black pepper
2 cups (8 oz pkg) shredded reduced fat cheddar cheese (I use Sargento Reduced Fat)
2 ½ cups vegetables, chopped (from fresh or frozen)

Preheat oven to 350 degrees.

- In a medium sized bowl, mix first 5 ingredients using a whisk until well blended. Once blended, add in cheese and vegetables and stir well.
- Spray 2 muffin pans (12 muffins) with nonstick cooking spray. Spoon mixture into each opening until filled just below the rim.
- Bake about 25 minutes), or until a knife inserted into the middle of a quiche comes out clean. Use knife to loosen sides before turning quiches out of muffin pans. *Number of quiches and cooking time can vary due to differences in muffin pan size.
- While any type of vegetable will do, favorites are onions, peppers, asparagus and broccoli. Use red peppers with a green vegetable to keep the holiday theme.
- Serve with fruit for an easy and delicious meal!

- Renee

12 Days of Happy and Healthy Holidays!

noreply@blogger.com (My Sensei) — Wed, 22 Dec 2010 16:07:00 +0000

Tip # 1 – Wash your hands, wash your hands wash your hands!

Tip #2 – Substitute extra-virgin olive oil for butter in baking

Tip #3 – Pack patience and snacks

I’m getting on a plane tomorrow to visit family and friends for the holidays and my guess is many of you will be doing the same thing. Here are a few tips to help keep you sane and healthy while traveling by air this holiday season.

Don’t forget to pack your patience. With all the crazy security stuff happening at airports these days, holiday travel is sure to be a bear. Don’t add to the stress by getting all worked up. Try to give yourself plenty of time to get through the lines and go into it knowing that it’s all just part of the experience.
Pack snacks. Pack your carry-on with healthy goodies so you aren’t spending money at the airport on expensive junk food. Stock up on whole grain granola bars, nuts and fresh or dried fruit. This way you’re sure to have something healthy handy if hunger strikes. If you want to check out what kind of food your airline offers check out this cool airline food survey.
Stay hydrated. The first purchase you should make when you get to the gate is a big bottle of water (since we can’t bring our own from home anymore!). Or better yet, pack a glass or BPA-free water bottle in your carry-on and fill it at the airport. Staying hydrated when you travel by air will help combat fatigue and keep your appetite in check!

Safe travels!

- Lauren

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12 Days of Happy and Healthy Holidays!

noreply@blogger.com (My Sensei) — Tue, 21 Dec 2010 15:18:00 +0000

Tip # 1 – Wash your hands, wash your hands wash your hands!

Tip #2 – Substitute extra-virgin olive oil for butter in baking

Looking to make those special holiday desserts a little healthier? Then keep in mind a small but important change you can make: substitute extra-virgin olive oil for butter in baking. In making the switch, you'll also end up using less fat overall which will cut down on calories.

Here's a quick look at how to make the substitution:

¼ cup butter = 3 tablespoons olive oil
1/3 cup butter = ¼ cup olive oil
½ cup butter = ¼ cup +1 tablespoon olive oil
2/3 cup butter = ½ cup olive oil
¾ cup butter = ½ cup +1 tablespoon olive oil
1 cup butter = ¾ cup olive oil

Happy Baking!

- Lauren

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12 Days of Happy and Healthy Holidays!

noreply@blogger.com (My Sensei) — Mon, 20 Dec 2010 15:27:00 +0000

Hello Sensei readers! Starting today we’re counting down our “12 Days of Happy and Healthy Holidays” tips. These tips will give you easy ideas to help make your holidays a little healthier and less stressful.

Tip #1 – Wash your hands, wash your hands, wash your hands!

With so many other fun things to do during the holiday season, who wants to spend time being sick? To avoid getting sick my best advice is to wash your hands, wash your hands, you’re your hands!

The holidays offer lots of opportunities for hugs and handshakes. The downside of all this is the opportunity to transmit germs from one person to another. Be very aware of keeping your hands away from your eyes, nose or mouth. Frequent and thorough hand washing is the number one way to prevent the spread of germs that cause colds and flu.

Learn how to wash your hands to right way with information from the Centers for Disease Control (CDC).

- Lauren

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Happy and Healthy Road Trips This Holiday

noreply@blogger.com (My Sensei) — Fri, 17 Dec 2010 15:14:00 +0000

Many people will be traveling this holiday season. People travel to see family and friends and some travel for a holiday vacation. Whatever the reason, traveling is very common this time of year. This year might be a little different if you decide to avoid all the recent drama of flying and drive instead. If you decide to drive, you might skip all of the scanners and security checks at the airports, but you might end up with a security breach in your diet!

All year, people pay attention to their weight and diet, only to forget it all at the holidays. Long car trips can certainly add to the problem of eating unhealthy during the holidays. It may seem that you are defenseless against all of the junk that is offered on the road. There are fast food restaurants and convenience stores at every rest stop. Never fear, you can defend yourself against the unhealthy foods on the road this year. Just follow these steps:

Eat before you start your drive. Whether it’s at home or at a restaurant, have something to eat before you start your drive. Try to choose something with some carbohydrates, protein and a little fat. For example, you can have an egg white omelet with a slice of cheese, some veggies and whole grain toast or some whole grain cereal, low fat milk and fruit. Choose something balanced. Starting with a balanced breakfast will help you avoid unhealthy snacking in the car.
If you are going to eat snacks in the car, try to make them healthy snacks. Start by packing a small cooler with bottles of water. Dehydration can often be mistaken for hunger. Stay hydrated and snack only when you are really hungry. Try packing some cut up vegetables and fruit in your cooler. You can also pack some low fat cheese sticks. If you need something more “snacky”, like chips or cookies, you can opt for some nuts, trail mix or air popped popcorn. Prepack the servings to avoid overeating. You can sprinkle some cinnamon or cocoa over the nuts or popcorn to give them a holiday feel.
When you make a “pit stop”, don’t be tempted by all of the unhealthy foods at gas stations and convenience stores. They offer a lot of chips, donuts, cookies and other high calorie, high fat snacks. If you have to have something, look for a small bag of pretzels or even a piece of fruit. Some stores also have whole grain bagels or small bran muffins. Don’t be tempted to pick up the “junk”.
When it is time to stop for a meal, look for a restaurant with some options. When you stop at some fast food restaurants, you already know what will be offered – burgers and fries. Look for a restaurant with a few options. Some fast food restaurants offer things like grilled chicken sandwiches, yogurt and fruit parfaits and salads with light dressing. Plan a little bit before you go or you can look up fast food restaurants on your Blackberry, iPhone, etc. Sensei for Weight Loss also offers a huge variety of healthy fast food meal options.
Preplanning is the key to eating healthy on your road trip. Get together with whoever you’re traveling with and plan out your snacks and meals. If you’re traveling with kids you will want to pack some fun snacks and some different drinks.

If you eat healthy on your road trip, you will feel better physically and mentally when you get to your destination. Then you will be able to enjoy your family and friends during your holiday celebration.

- Jennifer

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A Healthier Holiday Cookie: Chocolate Chip Meringues

noreply@blogger.com (My Sensei) — Thu, 16 Dec 2010 15:56:00 +0000

Holiday cookies can be pretty dangerous to your waistline, so it’s always nice to have an option that’s lighter on calories. You can change the colors and types of sprinkles on these to fit the occasion, or try sprinkling with crushed candy canes.

If whipping egg whites to the right ‘peak’ sounds intimidating, just check out this video. It’s much easier than you think and you’ll love the results!

White Air Meringue Cookies*

Preparation Time: 10 mins
Cooking Time: 20 mins
Makes: 30 cookies (2 ½ dozen)

2 large egg whites
¼ teaspoon salt
Pinch cream of tartar spice
¾ cup granulated sugar
2 cups (12-oz. pkg.) NESTLÉ® TOLL HOUSE® Semi-Sweet Chocolate Morsels
1 pkg. red and/or green sprinkles (optional)

PREHEAT oven to 300° F. Grease or line baking sheets with parchment paper.

BEAT egg whites, salt and cream of tartar in small mixer bowl until soft peaks form. Gradually add sugar; beat until stiff peaks form. Gently fold in morsels ½ cup at a time. Drop by level tablespoon onto prepared baking sheets. Sprinkle lightly with sugar, if desired.

BAKE for 20 to 25 minutes or until meringues are dry and crisp. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely. Store in airtight containers.

- Renee

*Used with permission by www.meals.com

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Last Minute Holiday Gift Ideas 2010

noreply@blogger.com (My Sensei) — Wed, 15 Dec 2010 19:23:00 +0000

Hey Sensei readers! Looking for some cool last minute holiday gift ideas? Well, look no further! Renee, Lauren and Amanda share some of their favorites below for 2010.

I’m always looking for something new or different to give as gifts. This season mini cupcake makers seem to be all the rage. I absolutely LOVE the Bella Cucina Cupcake Maker. It makes 7 bite sized cupcakes that are just the right size for kids of all ages, plus it’s a great way to practice portion control. Because it’s easy to use, it’s something that kids can help with for a fun family baking project. Check out my earlier Bella Cucina review and recipes for more ideas. Prices range from $40 (regular price) to $20 on sale.

While we’re talking fun kitchen gadgets, Bella Cucina also makes a Donut Maker and Circus Shapes Waffle Maker. I think this mini Donut Maker might just be finding its way into my kitchen soon. I like baking muffin batter in donut shapes. The entire outside gets that ‘muffin top’ texture, which is everyone’s favorite! Baking muffins this way is healthy, easy to eat and the donut shape makes you feel like you’re eating something more decadent.

Looking for something a bit more ‘active’, how about a bigger gift for your whole family that gets everyone moving? Consider a trampoline, new bikes, hiking or camping gear; these foster family together time and keep everyone active. Is there something your family would like to do, but you need some gear? Think about it!

- Renee

2 Things I love for 2010!

- Looking for something really unique this year that has some meaning behind it? Check out these Humanity for All bracelets. They are so cool and start at only $24!

- A fun kitchen item I want to share is the Prepara Herb-Savor. It helps keep your herbs fresh for up to three weeks longer and retails for around $30. This one is on my wish list (I can’t stand having to throw away fresh herbs before I get a chance to use them) and Oprah’s Ultimate Favorite Things list for 2010! Be sure to poke around on their website. They make a lot of great products.

Happy Holidays!

- Lauren

3 Gift ideas perfect for under the tree!

1. eReaders! I love reading and so do a lot of my family members. They have great deals on eReaders that make it easy to read the newest and hottest best sellers. Just download the book off the online bookstore and you're good to go! The new Kindle is a hot ticket item and reasonably priced at $139. You can also get the Sony eReader for $99.

2. Get Kinected! The newest craze since the Wii is the Xbox 360’s Kinect. If you know someone who is getting one this year from Santa, pick up the EA Sports Active 2 exercise game for them. It’s interactive and a great way to jump start your 2011. Also available for the Wii and Playstation.

3. Budgeted? Get creative! Baked goods and homemade gifts make an easy and inexpensive gift for anyone from your boss to your best friend. Whip up a 3 (or 8!) dozen of your favorite holiday cookies, hit the dollar store for some cute wrappings and voila! If you’re not a baker, check out these ideas for other homemade gifts and goodies.

Happy shopping!

- Amanda

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Sensei Talks: Healthy Holiday Gift Ideas 2009
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What to Eat at 35,000 Feet!

noreply@blogger.com (My Sensei) — Tue, 14 Dec 2010 15:59:00 +0000

Many of you will be traveling by plane over the next few weeks to visit family and friends for the holidays. Needless to say, airplane food is certainly not what it used to be. You’re lucky to get a complimentary bag of peanuts these days and even harder pressed to find a healthy meal to purchase. Although airlines are offering more variety, you need to be careful. Some of those snack boxes and meal plates can be loaded with calories!

Good thing for the Diet Detective! His Annual Airline Onboard Food Survey 2010 is now available. He gives you the dish (including price, nutrition information, overall health rating and “best choices”) on foods served by 8 major airlines to economy–class passengers on domestic flights. If you’re planning to fly over the holidays (or at any time for that matter) be sure to check out the survey to see how your airline rates!

What do you do if the airline you’re booked with has a less than impressive offering? (Hint: Southwest, US Airways) Bring your own snacks! Granola bars, trail mix, nuts and fresh or dried fruit are must haves when I fly.

Safe and happy travels!

- Lauren

For more great ideas on how to stay healthy and happy this holiday season, sign up for Sensei’s Monthly Newsletter today!

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5 Ways to Boost Your Immunity

noreply@blogger.com (My Sensei) — Fri, 10 Dec 2010 16:33:00 +0000

Looking to boost your immunity this cold and flu season? Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best thing you can do to keep your immune system strong and healthy. Every part of your body, including your immune system, functions better when you incorporate healthy-living strategies like these:

Don’t Smoke

Smoking directly affects the function of the immune system and may increase the risk for respiratory and other infections. Smokers are much more susceptible to getting sick, and if they do get sick chances are the severity and duration will be greater than that of a non-smoker.

Get Your Z’s

Lack of sleep suppresses the immune system which can lead to more colds and flu’s. Sleep loss not only plays a role in whether we come down with something, it also influences how we fight illnesses once we come down with them. Experts recommend most adults get 7 to 9 hours of sleep a night for optimum health. Read more about the impact of sleep on metabolism and how to get better sleep.

Eat a Healthy Diet

One of the best ways to keep your immune system in tip top shape is to eat a diet high in colorful fruits (especially citrus fruits), veggies and whole grains. The disease fighting vitamins, minerals, antioxidants and fiber found in these foods make them ideal for helping you stay healthy. Other foods that have been linked to improved immunity include salmon, garlic, green tea and honey.

Drink in Moderation

Drinking too much alcohol can harm the body's immune system in two ways. First, it produces an overall nutritional deficiency, depriving the body of valuable immune- boosting nutrients. Second, alcohol, like sugar, consumed in excess can reduce the ability of immune cells to kill germs. One drink (the equivalent of 12 ounces of beer, 5 ounces of wine, or 1 ounces of hard liquor) does not appear to bother the immune system, but three or more drinks do.

Exercise Regularly

Regular exercise is one of the cornerstones of healthy living. It improves heart health, lowers blood pressure, helps control weight, and protects against a number of diseases. But does it help maintain a healthy immune system? The answer is yes! Just like eating a healthy diet, regular exercise -- like brisk walking 3 to 5 times a week for 30 minutes -- can contribute to overall good health and therefore to a healthy immune system. Exercise may help even more directly by promoting good circulation, which allows the cells of the immune system to move through the body freely and do their job more effectively. A great exercise to improve circulation is yoga.

If you incorporate some (or all) of these basic healthy living strategies into your lifestyle, you won’t need to go out and buy all the expensive fancy supplements and nose sprays because you will be giving your immune system what it needs to stay at peak performance. This way you can enjoy the holidays and not have to worry about getting sick.

- Lauren

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Dark Chocolate Ricotta Mousse

noreply@blogger.com (My Sensei) — Thu, 09 Dec 2010 17:45:00 +0000

Try this super easy recipe at your next holiday dinner party to satisfy everyone’s sweet tooth without all the fat and calories.

Dark Chocolate Ricotta Mousse
Serves 4

3 ounces dark chocolate
2 cups low fat ricotta cheese
1-2 tsp vanilla extract
1 Tbsp agave nectar
1 tsp pumpkin spice or cinnamon optional

Melt chocolate in a double broiler or small saucepan. Stir the chocolate until it is fully melted.
Combine melted chocolate, ricotta, vanilla, agave nectar and spices in a food processor or blender and mix until smooth.
Spoon into demitasse cups or small bowls. Enjoy immediately, or cover and chill for up to 24 hours.
Garnish with mint leaves, fresh berries or chocolate shavings before serving.

Enjoy!

- Lauren

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