Non-Diet Tips

Portion Your Plate Right with MyPlate

noreply@blogger.com (Karen Lugay,RD) — Fri, 17 Jun 2011 21:24:00 +0000

If you haven't heard already, the Food Pyramid is no more, and has been replaced with a colorful, ideally sectioned plate. Introducting MyPlate from the USDA.

The idea behind the new concept is that people more easily relate to a plate since they use one everyday for most meals. Plus the guidelines offered by MyPlate are made to be simplier and easier to follow and stick with. So check the following short video on MyPlate and see whether it can help you in your meal planning.

To Your Enjoyable and Guilt-Free Food Experiences,

Using Your Hands for Easy Portion Control!

noreply@blogger.com (Karen Lugay,RD) — Sun, 22 May 2011 18:58:00 +0000

You hear it all the time. Watch your portion size when looking to eat healthier and manage weight. It seems so simple, but like most "easy" things, is easier said than done for most. To make portion control work, I feel its best to get to the most elementary level possible. How much more elementary can you get than your hands? My hands you ask? Yes your hands, and this time it really is as easy as it looks.

Check out this hand portion control chart to learn more. For instance the chart states one "cupped" hand is equivalent to half a cup of cooked vegetables, pastas, icecream, pudding etc. This tool is not about using your hands as utensils, but it's certainly an easy place to start. It's really all about having a visual in your head of everyday portion sizes so that it becomes second nature. Then you can truly become portion savvy.

To Your Enjoyable and Guilt-Free Food Experiences,

Getting Into Results and Out of Stagnation-Part 2

noreply@blogger.com (Karen Lugay,RD) — Sun, 27 Mar 2011 03:00:00 +0000

If you've tried to take action towards sustained weight management only to always feel as if you're not getting anywhere, then you're not alone. Real, measurable action is hard to initiate let alone sustain. But as already discussed in the previous Part 1 installation of Getting Into Results and Out of Stagnation, taking action to bring about results is possible. We've already discussed some of the ways taking action can become less daunting, and more doable. Here are a few more suggestions:

-Regardless of what you want to change, focus first on Self-Care and always be kind to yourself though the process.

-Ask for help. Too often we think we can do things alone. When change is scary you must seek and embrace any help you can find from trusted individuals. Know that although action will be required of you to make change happen, focus most on what you want the end result to be ultimately rather than each stage along the way.

-Start making task lists to get you organized on all the things you need. I've found that a simple chalk board placed at a spot which is frequently visited and seen, like near the microwave or next to your bedroom or bathroom mirror or an office desk, works well. A chalk board forces you to get through the tasks because you really need to make more room on the board and the only way to do that is to erase “completed” tasks.

-Focus on holistic approaches to change. If you want to change your body incorporate things which grow your mind and soul.

To Your Enjoyable and Guilt-Free Food Experiences,

Getting Into Results and Out of Stagnation

noreply@blogger.com (Karen Lugay,RD) — Tue, 08 Mar 2011 20:37:00 +0000

When we want something bad enough, this may motivate us to make a decision. But it takes more than a decision to actually get up and take action. It takes an conscience choice to get moving.

At the beginning of the year, many make the decision to loose weight or change jobs or find a mate etc. However, often times our decisions or resolutions are so vague to begin with that before long we quickly loose our momentum to act.

In addition we may forget that once we've made a decision we must become specific. Unfortunately, being specific is scary. So we may resort to what may seem less scary such as purchasing an exercise machine or perhaps even a gym membership without having a clear plan as to how we will incorporate these things into our daily routine. Essentially we simply hope for the best with the thought that that our sincere decision of resolution to change would be enough.

I recently read an article which stated that often our decisions to change keep us in a state of simply focusing on wanting what we want really bad without taking the life-altering actions required to make it happen. The crucial thing to remember when seeking real change in our life is that our decisions however passionately and sincerely made, are always on a mental plain and are doomed to remain right there.

In order for “Making up our minds” to be of true value to us we must also make the often difficult choice to walk the path of the actual actions that will bring about desired changes into our physical world. What happens also is that we end up being in a constant preparation state.

So how do we begin to get out of this “preparatory state” and enjoy results instead of stagnation?

1. Once you make up your mind (a decision) about something, you must immediately make the choice to take serious action towards change. Don't be content with simple making the decision.

For eg. a)Talk to supportive friends and families about your intentions which may bring to you resources you may need. This will also help to make you accountable to yourself via the feedback and reminders you are likely to receive from people who care about you b)Do a quick Google search to see what others are doing in the search of similar results. Good places to begin are forums, blogs, meetups etc.

2. Identify the obstacles, people,self-imposed perceived limitations, and circumstances which may be preventing you from taking action now. Begin addressing them through self-improvement avenues. Here are some resources that can help. If you are choosing books, choose the ones which are the most compact and a quick read. Some egs are “The Way to Love” by Anthony De Mello and “The Four Agreements” (pocket sized hardcover) by Don Miguel Ruiz,

3. Take even the smallest action even if your feelings about yourself, your life or circumstances are not perfect right now.

4. Put an automatic appointment or reminder of your goals in your cell phone calendar and make it recurring monthly around the same date each month. Again this is to increase your accountability. Sometimes you need to hound your own self in order to get yourself to move and to keep on moving and to be reminded of the change which you want to make.

These represent a few real action steps that can really help begin to take you out of just wanting what you want.

In the next posting we will discuss further steps towards getting into results and out of stagnation to help you honor your decisions.

To Your Enjoyable and Guilt-Free Food Experiences

Do The Prepackaged Foods From Most Diet Programs Measure Up in Taste?

noreply@blogger.com (Karen Lugay,RD) — Sat, 22 Jan 2011 01:34:00 +0000

Prepackaged Diet Plan foods like those from Jenny Craig, Weight Watchers etc. guarantee sure results in calorie controlled portable and convenient meals, but many times these do not measure up when it comes to taste. Recent research from Consumer Reports found that out of a number of prepackaged meals from the most popular Diet programs available, only five were palpable, all coming from the Jenny Craig program.

Although pre-made, prepackaged diet plan foods as part of an overall weight loss program offer convenience and easy meal planning, it could be argued that the same is so with portion-controlled frozen entrees from the supermarket. There are a wide variety of such entrees to choose from and many of these are generally better tasting and maybe even cheaper when you factor in supermarket sales and coupons.

Therefore many prepackaged diet plan foods could be replaced by store bought frozen entrees. They are just as quick to prepare, convenient, portable, and give much more variety than a Diet plan's pre-set menu items. Plus because of the many brands and varieties of frozen entrees available, it is a wonderful way to break the monotony of daily meals. Add a soup and salad if desired, and you have a more balanced meal.

Some of the healthiest brands to consider include Lean Cuisine, Kashi, Trader Joe's, Healthy Choice, Marie Callender's Fresh Steamer and Pasta Al Dente products, Amy's Kitchen and more. The use of wholesome frozen options can truly offer a little culinary exploration and an easy portion control method.

To Your Enjoyable and Guilt-Free Food Experiences

A Practical and Fun Take on Non-Dieting

noreply@blogger.com (Karen Lugay,RD) — Fri, 07 Jan 2011 19:45:00 +0000

As the new year rolls through, I sincerely feel that a greater number of people are opting for more holistic approaches to weight management. Such holistic approaches include clearing the stuff inwardly that is the real source of weight issues, exercising in ways that are enjoyable and pleasing, making peace with food by eating the most wholesome and pure food out there instead of labeling any food as good or bad etc.

Recently I got in my inbox perhaps one of the best examples of why a non-diet approach to weight management is so important, and that lesson comes from a dog! The video is entitled Lessons on Dieting...From a Dog

I feel that this short video brings the point across in a way that words sometimes don't. Well sometimes simplicity is the most effective way to convey a message.

To Your Enjoyable and Guilt-Free Food Experiences

The Transformative Effect of Gratitude and Appreciation

noreply@blogger.com (Karen Lugay,RD) — Thu, 16 Dec 2010 02:15:00 +0000

Gratitude isn't just some New Age idea. It works and takes no effort. Even if it may seem that things are so bad that there is absolutely nothing to be grateful for, there always is. Gratitude and appreciation are two ingredients that can quickly turn your mood around and help to simmer the intensity of whatever emotions you are feeling.

In terms of the Savvy Non-Dieter I speak a lot about true appreciation for food as a tool in nurturing a healthier relationship with food. Appreciation significantly curbs our defenses and make us more open to experiencing food in ways that make us feel good when eating, free of guilt and deprivation. Appreciation also works in a similar way for all the other non-food related events of our lives as well.

As we partake in our various holiday celebrations of the year, the presence of food, health, friends/family give us sufficient reason to be grateful. And as the year comes to its grand finale you are sure to reflect on the challenges, the lessons learnt, what was gained and lost, and all the little blissful moments however small.

But there's always something to be grateful for. If you have a fully functioning body even if it isn't perfect in your eyes, more than enough food without worry of where the next meal is coming from, good company, the pleasure of a good book or movie, social events, friends/family etc, then you already have somewhere to start.

Enjoy the good and may much more good give you more to be grateful for in the coming year.

Happy Holidays and a Happier New Year.

To Your Enjoyable and Guilt-Free Food Experiences

A Case For Taking Small Steps in Your Weight Management Efforts

noreply@blogger.com (Karen Lugay,RD) — Fri, 15 Oct 2010 23:31:00 +0000

Often many types of changes associated with weight management and nutrition are expected to be extreme in order to bring about any meaningful results. This can make any efforts to achieve and maintain these changes quite stressful and daunting.

However, recently I was reminded how uncomplicated weight management can be if we just allow ourselves to just start with small steps. When a woman from Australia who lost 150 pounds after deciding to walk around the clothes line in her backyard, she proved how simple fitness can be.

It just shows that any exercise plan is only as good as the internal drive and motivation you have to get results. Many factors off course can impact the latter, but the important thing is that you begin somewhere, and a small first step is often a good place to start.

Find out about how the woman I spoke of earlier made long-term weight loss a reality for her.

To Your Enjoyable and Guilt-Free Food Experiences

Two Healthier Ways to Cut Calories via a Balanced Metabolism

noreply@blogger.com (Karen Lugay,RD) — Wed, 01 Sep 2010 18:13:00 +0000

The long accepted 'starvation' and food restriction approach to weight management have defined the weight loss industry.

How easy it is to forget that you have your own efficient, energy/calorie burning system fueled by a well energized body with a healthy metabolism. Metabolism is the process by which the body breaks down food so that its components can be utilized by the body for various functions.

It is therefore very important to pay attention to your metabolism and ensure that it is working at its best to keep your body well energized so that it can burn calories more efficiently.

Two simple practices to jump start your metabolism include:

Eating a Balance Breakfast: A good breakfast to start off the day has been shown to impact metabolism in a positive way and curb overeating latter down in the day. A simple low-sugar cereal with high fiber content with some form of lean protein, whole grain bread and fruit is a good, balanced breakfast choice.

Paying Attention to Hunger Cues: Hunger cues are the body’s way of letting you know what it needs nutritionally. Ignoring your natural hunger cues and skipping meals lead to undereating which lowers your body’s metabolism as it attempts to conserve energy. The result is unwanted weight gain.

Maintaining a balanced metabolism is one of the best ways to manage energy and calories efficiently. Therefore it pays to ensure that your body's metabolism is functioning at its best.

To Your Enjoyable and Guilt-Free Food Experiences,

Four Quality Juice Finds For When You Can't Make Your Own at Home

noreply@blogger.com (Karen Lugay,RD) — Tue, 10 Aug 2010 00:19:00 +0000

There are hundreds of juices on the market, but if you really look at the label on the back of the bottle, you find that they are loaded with much more than just the juice. Most of these are additives and preservatives. When it comes to juices the simpler and shorter the ingredient list, the better. No Added Sugar is always highly desirable.

So when it comes to ready-made juices, which are the best ones out there? Well taking into consideration wholesomeness, nutrition, and taste, here are four best-on-the -market juices I would recommend:

1. Naked Juice, which has a variety of blends to choose from

2. Odwalla which tastes as close to home as you can get. Odwalla juices are flash pasteurized thus preserving the taste and nutrients. The juice is heated for a short period of time to remove bacteria, then quickly cooled to preserve the taste and nutrients.

3. Bolthouse Farms juices with wonderful blends such as "Green Goodness", a concoction which include kiwi, pineapple, apples etc and also "Amazing Mango" which makes you feel like you're eating the real fruit in a bottle.

4. Welch's Grape Juice is a choice you can never go wrong with. It's pure and simple goodness. Its concentrated form however can make it a little bit on the sweet side. So you could mix some seltzer water with it or a less sweet clear juice.

All of these are all natural choices, which is their greatest appeal.

Some of these juices, like Bolthouse Farms, even display the exact proportion of each type of fruit used in each bottle of the juice blend. For example, 1/2 Pineapple, 1 apple, 2 kiwis etc. So this is a better indicator of what you're getting vs. just having the item on the ingredient list.

Tip: Also, because these juices cost more than regular juices on the market, to save considerably be sure to buy the bigger, full-sized bottle. They are usually more reasonably priced, just a couple bucks over their mini versions. Also, they are more likely to be on sale.

Any food you choose to consume should resemble something which you would make yourself if you had the time and resources. Make everything you eat worth it, because quality does count for a lot.

To Your Enjoyable and Guilt-Free Food Experiences,

Free Podcasts For On the Go Eating Advice

noreply@blogger.com (Karen Lugay,RD) — Thu, 29 Jul 2010 15:58:00 +0000

Eating advice in news articles, books, and other publications can get wordy, jumbled, and complicated, especially for the general population. It's just easier to have the information delivered in a way which is bite-size, concise and convenient, and I have found that tools such as podcasts provide a good and useful way to accomplish this.

For those who have little time or just want to have simple, portable nutrition information that they can relate to and easily take with them anywhere, the MyPyramid Audio Podcasts are a great way to go. And even better it's Free!

As with everything else, you decide what advice is most practical for you and the way you live your life. These are only guidelines. You always make the final decision about what is best for you.

To Your Enjoyable and Guilt-Free Food Experiences,

Stress Quick Fix: Three Simple Relaxation Techniques for Instant Calm

noreply@blogger.com (Karen Lugay,RD) — Sun, 11 Jul 2010 19:12:00 +0000

I like quick and easy especially in the mist of a serious dose of stress. Often times, when in the mist of a stressful moment you may not be able to focus long enough to get yourself to a better place. So it is helpful if relief is brief and instant.

Three techniques which I've found useful are:

1. The Drum Method: I got this method from somewhere that I can't recall right now, and I have given it a name of my own reflective of what it is. Perhaps you may need to use this technique when you're alone when you are worrying or filled with overwhelming emotions. You simply tap your body at various points with the palms of both hands as if you were "drumming" your entire body. It may seem silly at first, but this technique offers a much needed distraction from whatever you're focusing and concerned about in that moment.

2. The Focused Breathing Method: This method is widely utilize in many self-development books. It is not just about taking in a few deep breathes although just doing this is helpful. There is a technique to focused breathing. First off take in a deep breathe through the nose on the count of four while extending the stomach. Hold for four seconds and breathe out through the mouth on the count of four while pulling in the stomach to its original relaxed position. On the out breath you want it be as if you were saying aaahhhh... and gently just letting the breath out.

Stomach centered breathing with less movement of the chest is said to be more natural to the way we normally breathe with the stomach going in and out. Just observe a baby or a loved one while they are sleeping.

2. The Feather Stroke Method: I got this method from a cute and charming book called The Little Book of Calm which has many wonderful techniques for instant calm. Again I have given the method a catchy name. The technique involves stroking the back of your non-dominant hand with the finger tips of the dominant hand using a feather-light trail from the base of the non-dominant hand by the wrist to the end of the fingers. This is surprisingly relaxing and takes little time or effort.

Emotional well being doesn't have to be a process needing to be planned beforehand, because it is so time consuming. It can and should be simple and in the moment as is with every part of the Savvy Non-Dieter™ Lifestyle.

If the techniques are useful to you, wonderful. You can also find many other techniques in The Little Book of Calm
.

To Your Enjoyable and Guilt-Free Food Experiences,

10 Regular Food Habits of The Savvy Non-Dieter™

noreply@blogger.com (Karen Lugay,RD) — Wed, 23 Jun 2010 13:59:00 +0000

The Savvy Non-Dieter™ concept is all about redefining the relationship you have with food by transforming the diet mentality which governs so many of our eating experiences. I've found that dieting principles of deprivation, starvation, guilt-driven eating and restrictive meal planning have found their way into our general perception of the way we eat.

So many are using these principles even when not on a diet plan to lose a set amount of pounds. Whether we are aware of it or not, much of our thoughts of food are dictated by a society where there is ongoing and growing food phobia that has been fueled by a dieting culture.

To be a Savvy Non-Dieter™ is to not only question this food culture, but practice regularly a lifestyle which follows a healthier way of eating and cultivates many wonderful food habits. Ten of these are:

1. Often considering Quality and wholesomeness when making food choices.

2. Having no 'cheat' days. All foods are allowed, meaning that there are also less cravings.

3. Enjoying dessert with enthusiasm, appreciation and full engagement.

4. Practicing portion size savviness in a healthy and effective way.

5. Eating without feeling attacked or punished by food.

6. Enjoying ethnic cuisine whenever possible.

7. Having at least one recipe book with lots of colorful pictures on the book shelf (even though you may not cook much). Food is nice to look at!

8. Getting out to eat with family, friends, loved ones without needing to rationalize or justify this indulgence to yourself.

9. Knowing when to take a doggy bag and enjoy the leftovers later.

10. Having a food pantry and fridge with little or no "diet" items. The Savvy Non-Dieter™ (aka you) know that "diet" and other fake, altered foods, which are in the least resemblance to their original wholesome form, are less desirable.

Off course there are many more regular food habits of The Savvy Non-Dieter™, and you can come up with the regular practices most suited to you. The question is how open minded are you willing to be?

To Your Enjoyable and Guilt-Free Food Experiences,

Your Pocket Nutritionist

noreply@blogger.com (Karen Lugay,RD) — Mon, 14 Jun 2010 00:39:00 +0000

Nourish Daily is a new iphone app which provides daily nutrition guidance including nutrition tips, portion size guidance, personalized menus, shopping lists, and a Body Mass Index (BMI) calculator. The nice thing about this tool is that it is developed and maintained by a Registered Dietitian, which makes you feel like you have your own nutrition professional advising you based on your individual needs.

The application helps to make nutrition and optimal health simple, practically effortless and totally possible. This is certainly a tool to check out. You can get more information at Nourish Daily or find the application by searching the iTunes store.

To Your Enjoyable and Guilt-Free Food Experiences,

Get Your Jerky On: A High Protein, Low Fat Snack Alternative

noreply@blogger.com (Karen Lugay,RD) — Sat, 12 Jun 2010 22:44:00 +0000

The thought of eating jerky may bring up images of truck drivers on a lonely road or modern day cowboys for some. Honestly, I can't even recall a TV ad campaign for beef jerky except for jerky dog treats! One of the most well known jerky brands, Jerky Links gets press by sponsoring televised Poker tournaments.

The thing is that the value of jerky as a filling, potentially nutritious snack has been far overlooked. Jerky is a good source of lean protein with vitamins and minerals found in meat in a portable and convenient package. There are so many jerky to choose from-turkey, beef, buffalo, and even ham and ostrich as well as different flavors and moisture levels from quite dry to relatively moist.

I've never been a jerky person, but after giving this unique snack a fair try I've found that I actually like it. But like every other snack, all jerky are not created the same. Many varieties, especially the most popular ones have many preservatives, additives and sodium nitrite added. These include sodium erythrobate, monosodium glutamate, and maltodextrin. But jerky can be more wholesome.

One variety which has no preservatives and sodium nitrites, and is gluten free is Trader Joe's Organic Beef Jerky and other jerky varieties. I've tried the beef and turkey versions. The original beef jerky variety was slightly sweet due to the sugar cane juice added, and had a satisfying taste. It is also quite moist, chewy and "meaty". Each serving is about 70 calories, and has 11g of protein.

Golden Valley brand of jerky is one brand which comes up in a google search for organic or natural beef jerky. It has good ratings on Amazon, but I haven't tried it myself.

Many of the preservative-free jerky on the market come form "mom and pop" small businesses, many of them with an online presence. One of the more popular ones is House of Jerky which has a variety of jerky options.

You can also make beef jerky at home. Many recipes are available online as well as instruction videos. A simple google search yields a large number of results to get you started.

Perhaps you're not ready to embrace the jerky just yet. However, if you've ever used a protein shake, "power bar", energy drink as an afternoon pick-me up or to satisfy hunger then you should know that they often don't do the job and can leave you still hungry and physically drained at times. Beef jerky pr another type of jerky could be a more practical and effective alternative. So get your jerky on!

To Your Enjoyable and Guilt-Free Food Experiences,

Ever Heard of a Fizzy Omega 3's Beverage?

noreply@blogger.com (Karen Lugay,RD) — Mon, 24 May 2010 19:54:00 +0000

Omega 3 supplements in the form of fish oil capsules are very common, but it can have that intense fish aroma. This has always been my reservation about fish oil capsules and when I take time I make sure it's as close to bedtime as possible. After having a few capsules "fishy breath" and fish infused belgies abound! Not the ideal situation for a social event or a passionate kiss!

How nice would it be to reap all the benefits of Omega 3's from fish oil without the "fishiness". Well new innovations from Nordic Naturals is making this possible. They have developed a new way to take fish oil supplements through a water-soluble, effervescent drink mix in an orange flavor which you add to water.

Each packet of the supplement contains 500 mg of EPA and DHA and 1200 IU of Vitamin D. The fish oil used is cod live oil from Arctic cod from the Norwegian Waters.

The "fizzy" fish oil solution is also better absorbed more quickly into the bloodstream and is easier on the stomach. According to the company the product is not oily, does not smell or taste fishy. Well that certainly picked my interest enough to put this innovative product on my Wish List. I'm definitely willing to give this one a try. If you want to learn more about the product be sure to check out Nordic Naturals and begin drinking your omegas as their website title says.

NOTE: I'm not affiliated with Nordic Naturals in any way, but I feel this innovative idea should be shared. I feel that "healthy" and "good for you" shouldn't make you miserable and certainly should be as appealing as possible taste-wise. Therefore I am more than happy to share a product which seems to accomplish this, gives you options, and helps you accomplish a more enjoyable eating experience.

To Your Guilt-Free and Enjoyable Eating Experiences,

Olive Oil Is Only One of the Good Oils Out There

noreply@blogger.com (Karen Lugay,RD) — Sat, 15 May 2010 17:56:00 +0000

As wonderful as olive oil is, there are several other equally beneficial oils to aid in optimal health. Each of these oils have their own unique properties and qualities and include:

Canola Oil: In addition to omega 6's, canola oil contains a beneficial amount of omega 3 fatty acids. It has a relatively high smoke point of 375 degrees F which makes it ideal for multiple cooking methods including frying, sauteing and baking.

*NOTE: The Smoke Point is the temperature at which oil begins to break down letting off smoke fumes and an odor. Vegetable oils generally have higher smoke points than other oils.

Hemp Oil: Besides a proportionate amount of omega 3 and omega 6 fatty acids, hemp oil contains Gamma-Linoleic acid which aids in skin health. It has a smoke point of 330 degrees F and is more ideal for low to medium heat cooking and pouring over salads and using in marinades.

Walnut Oil: High in antioxidants with a smoke point of 350 degrees F suitable for medium heat cooking.

Flaxseed Oil: High in omega 3's and not suitable for cooking. Can be using in health shakes, marinades, salad dressings, baking.

Coconut Oil: This oil is unique in that it contains capric acid and lauric acid only found in breast milk. Both substances have anti-viral and anti-microbial properties. Coconut oil has a smoke point of 280 degrees F and is suitable for medium-heat cooking. It can also replace butter or margarine in cooking.

Avocado Oil: Not only is this oil a good monounsaturated fat source which helps reduce heart disease, cancer and diabetes, but it has one of the highest smokepoints of all oils at 550 degrees F. Therefore it can be used for high heat cooking and frying.

Choose the oil which suits your cooking needs best, but remember that you have options, so explore them all.

To Your Enjoyable and Guilt-Free Food Experiences:

Understanding Food Allergies

noreply@blogger.com (Karen Lugay,RD) — Sat, 24 Apr 2010 20:25:00 +0000

Food allergies affect about 12 million Americans, but is little understood. It's common to find a note alerting the consumer in regards to products containing or exposed to nuts and other allergens. But other than this, little allowance is made for people with allergies.

The Food Allergy and Anaphylaxis Network is a wonderful resource for those who are seeking to truly understand food allergies and don't want to search the entire web. The site has a really helpful free download page with over 40 valuable food allergy resources.

This information is also important if you are a teacher, chef or restaurant owner. And off course friends, parents and relatives of children with allergies or loved ones or friends of adults with food allergies would certainly find this information helpful. All downloads can be printed out and distributed as needed.

Eat In Moderation Effortlessly

noreply@blogger.com (Karen Lugay,RD) — Mon, 12 Apr 2010 23:05:00 +0000

Here's a tool to help you to improve your "portion savviness", if you need greater visuals of food portions to aid you in weight management. Perhaps you feel that portioning food into measured amounts works best for you, but you can't be bothered with scales and measuring cups.

I think that weight management should be simple, straight forward, non-imposing, and accommodating to your lifestyle. Meal Measure, advertised as a "portion control on your plate" solution to weight management, meets all these criteria.

It also meets recommended amounts for starch, veggies, and protein containing separate sections for each. The good thing about this tool is that it allows you to spoon out controlled portions right on the plate. However, I feel that no one should measure food indefinitely regardless of how simple it is.

The best approach I think is to utilize Meal Measure as a teaching tool to provide skills which you can use for the rest of your life. Then once you get used to the food portions, you can go on to make portion control decisions without the aid of any tools.

Check out the Meal Measure to see if it's something that could work for you.

To Your Enjoyable and Guilt-Free Food Experiences:

Why You Should Go Organic with These 4 Common Spring Fruits

noreply@blogger.com (Karen Lugay,RD) — Sun, 11 Apr 2010 20:16:00 +0000

As the warm weather and Cherry blossoms begin to appear in some states, it's already become apparent that Spring has definitely sprung. And what goes better with Spring than the Spring harvest which provides a bountiful feast of fruits and vegetables unique to the season? Enjoying the healthiest produce is becoming easier than before due to greater access to organic grocers and farmer's markets. This is useful in helping us to select foods with minimal or zero pesticides and other toxic elements added.

This is even more important because according to the Environmental Working Group , four fruits commonly enjoyed during the Spring season are very susceptible to absorbing pesticides. These fruits are amongst a list of 47 fruits which were analyzed using 87,000 tests for pesticides after the fruit sample was either rinsed or peeled.

These pesticide tests were conducted between 2000-2007 by the US Department of Agriculture and The Food and Drug Administered. The highest score a food could get for pesticide content was 100.

Here they are:

1. Peaches:- Score: 100
Found to have the highest quantity of pesticides-Scored the maximum of 100
When choosing: Look for those with a little give and a nice aromatic smell. A ripe peach radiates an undeniable perfumed scent. Remember that peaches rot easily and should be purchased in quantities to be used quickly.

2. Nectarines: Score: 81
Belongs to the same family as the peach.
Choose those that are not too hard and are free of cracks or spots.

3. Strawberries: Score: 80
When choosing look for firm, glossy and rich colored strawberries. Also the leafy green leaves at the top of the strawberry should be intact. Because the skins of these delectable fruits are so fragile, be sure to check the fruit at the bottom of the basket since they are being weighed down by those at the top.

4. Cherries Score: 73
When choosing go for the dark red, almost black Bings which have high quantities of resveratrol and anthocyanins. The stems of the cherry should beable to bend without breaking.

Other warm weather fruits which were on the list, but do not score high for pesticide content are Watermelon: Score: 26, Pineapple: Score: 7 and Mango: Score: 9. However, apples, which are an all year round fruit, not necessarily a Spring/Summer fruit scored high at 93 right after peaches. So it would be good to consider selecting organic apples as well.

Purchasing the organic versions of the highest scoring foods for pesticides is a good way to consume healthier, more wholesome fruits.

Sources: Environmental Working Group: Shopper’s Guide to Pesticides;
The Visual Food Lover’s Guide, QA International

To Your Enjoyable and Guilt-Free Food Experiences,

Have You Had Your Dried Fruit Today?

noreply@blogger.com (Karen Lugay,RD) — Tue, 30 Mar 2010 17:25:00 +0000

Raisins and other dried fruits provide a nutritious, filling snack and make for a great addition to recipes. Dried fruits are especially appealing as they count towards our fruit serving for the day and provide concentrated amounts of fiber. Raisins, apricots, and dates are also good sources of iron. For dried fruits, one nutrient which would be reduced during the drying process is Vit. C.

It must however be remembered that dried fruits also contain concentrated amounts of calories for the same quantity as their fresh fruit counterparts. For example 1 cup of grapes vs. 1 packed cup of raisins has about 100 calories and about 500 calories respectively. Therefore, one must be mindful of this and exercise portion control when consuming raisins or other dried fruits as a snack or part of a meal.

Some dried fruits are treated with sulphur dioxide to preserve the color, but I personally prefer those without such a preservative. Sulfur is not really necessary and it makes the fruits less wholesome. Newman's Own Organics Dried fruit is a line containing no sulfites and you can find other varieties of organic dried fruits in the Natural/Gourmet Food store which also are free of sulfites. Trader Joe's also carry some unsulfured dried fruit varieties.

Dried fruits are so versatile that it really makes sense to find ways to incorporate them into daily meals as much as possible. Enjoy this Free Collection of Cookbooks from Sun Maid Raisins dating from the vintage versions from the earliest years of the company to the ones from the most recent years. For some of these recipes you could mix up the raisins with other types of dried fruits or replace them all together with different dried fruits.

To Your Enjoyable and Guilt-Free Food Experiences,

Festive Rice and Vegetable Salad

noreply@blogger.com (Karen Lugay,RD) — Thu, 25 Mar 2010 17:51:00 +0000

Adding a little variety to the plain lettuce and tomato salad only takes some inventiveness and a few more items commonly found in the kitchen pantry. Try this simple and colorful salad:

Ingredients:
3/4 C long grain rice, uncooked
1 (10 oz.) pkg. frozen peas, thawed
1 sweet red pepper, chopped
3/4 C green onions, chopped
1/2 C dried cranberries
1/2 C canola oil
1/3 C white wine vinegar
3 T of sugar
1/2 t dill weed
1/4 t salt
1/4 t ground mustard
1/8 t pepper

Instructions:

Cook the rice according to the package directions, cool and place in a large serving bowl.
Add the peas, red pepper, onions and cranberries to the rice and toss to combine.
Pour the canola oil and vinegar into a small mixing bowl.
Add the sugar, dill weed, salt, mustard and pepper.
Whisk until completely combined and the sugar completely dissolves.
Pour the dressing over the salad and toss until the salad ingredients are completely coated.
Cover the salad and refrigerate at least 30 minutes before serving.

Makes 12 servings

This festive rice salad brings color and taste to your Memorial Day feast. To add a little more color use 1/2 of the red pepper and 1/2 of a yellow pepper. Finely shredded carrots may be added as well.

I hope you will enjoy this salad recipe. Even with salads it is possible to have variety each day of the year. Simple salad recipes are off course healthy and quick to put together, so eating your veggies doesn't have to be boring. To start you off, try these 365 Salad Recipes!

To Your Enjoyable and Guilt-free Food Experiences

Four Simple Ways To Practice Portion Control Savviness When Dining Out

noreply@blogger.com (Karen Lugay,RD) — Mon, 22 Mar 2010 01:22:00 +0000

I really feel that nutrition should be simple and non-imposing, fitting nicely around your lifestyle. Therefore it is important to find ways to simplify things and sometimes some of these methods may need to be a little bit unconventional and creative.

Being savvy in Portion control is one of the areas where there is the need to be creative, because it is such an important part of weight management and is often a bit of a drag for most. I personal find it work to measure food and I know that many others do as well. It just takes so much of the fun out of eating and implies that you need to count calories.

Many times the greatest challenge with portion control is when we go out to eat. The portion sizes of restaurant menu items are so very exaggerated. There's usually much more on the plate than one person could ever eat.

1. One good way of managing this is to ask for an extra plate and dish out a smaller quantity from the meal before even beginning to eat. This way you are more likely to leave more food on the original plate than you would have if you had began eating from it right away. You can then easily take any remainder home in a doggy bag.

2. Another easy portion control method is sharing the meal with a friend or two depending on how big it is.

3. One idea that may not be even considered or widely practiced as a portion control technique for adults is choosing items from the kids menu. These items usually reflect true recommended serving sizes vs. oversized menu choices, cost significantly less and even contain mini-versions of regular menu items. The latter is especially true with fast food restaurants where the kids menu reflects items on the main menu in smaller portions.

4. Consider small plates or half plates. If this is not indicated on the menu, ask whether the restaurant offers its. Some restaurants such as Cheesecake Factory offer a comprehensive small plate section on their menu.

Being portion savvy when dining out is not only essential to successful portion control and weight management, but can be easily done if you are open to becoming a bit unconventional and inventive. Happy Dining!

To Your Enjoyable and Guilt-free Food Experiences,

Dining Out Without The Fuss

noreply@blogger.com (Karen Lugay,RD) — Sun, 14 Mar 2010 18:19:00 +0000

Although eating out is wonderful, many often shy away from fancy restaurants except for on special occasions. I personally think that relaxed eating is an important part of the enjoyment of food and keeping it simple is a big way to do that. For some people the occasion of dressing up for a multi-course meal at an upscale restaurant is a big part of their enjoyment of food.

But in order to enjoy regular eating out which is affordable; fancy and pricey restaurants are often not practical. Today you find that many casual eateries are making more and more provisions to deliver the high dining standards to their customers without the fuss and expense. The major chain restaurants I've been to and the things I like about them include:

Applebees:

Regularly updated menu choices
More menu choices and cheaper entrees
Ultimate Trio Appetizer combinations
Under 550 Calorie Choices
2 Entrees for $20 meals
Classic and Signature Steak meals
Carside-to-go take out service

Outback Steakhouse:

Excellent service referring to the waitstaff.
Bloomin' Onion (great to share with a small group)
Garlic Mashed Potato
Make-it-your-way "No Rules Parmesan Pasta" and "No Rules Burger"
Extensive drink menu
Curbside-take away service

Olive Garden:

Tuscan style restaurant decor
Regularly changing menu choices
Extensive menu
Budget unlimited salad, soup, and bread sticks meal
Unique Alcoholic cocktails

Cheesecake Factory

Stylish decor
Huge, comprehensive menu
Wonderful interactive website
Extensive fusion cuisine like "Cajan Jambalaya Pasta", "Thai Chicken Pasta", "Jamaican Black Pepper Shrimp", "Ahi Tartare" and much more
A Cheesecake royalty and lots of cheesecakes to choose from
Small plate menu
Endless cocktail,mojito, magarita, and wine menu
Some restaurants even have roasted stuffed dates and edamame on the menu
Pizza Menu

Ruby Tuesdays
Upscale restaurant decor with casual ambiance (at least the one in Times Square NYC)
Unique "handcrafted" burgers and steaks
Self-Serve salad bar
Brunch at participating locations
Reduced Calorie "Smart Eating Choices" with comprehensive Nutritional overview (not just calories)

Uno's
Off course their wonderful deep-dish pizza
Flatbread Pizza choices
Curbside Pickup
New International Menu choices

To Your Enjoyable and Guilt-free Food Experiences,

Six Ways to Tranform a Simple Walking Exercise Into A Mini-Event

noreply@blogger.com (Karen Lugay,RD) — Thu, 11 Mar 2010 01:22:00 +0000

With Spring coming up soon, enjoying an outdoor walk is a wonderful option for exercise or recreation. But a walk can be a really fulfilling event in and of itself.

Six ways to make a walk an event to look forward to

1. Get into the habit of walking in the park, the botanic garden or someplace which is visually uplifting and offers the opportunity to enjoy nature. Conducting your walking exercise routine along busy, noisy streets contributes nothing to calming stress and stimulating your mentally. Take your time and take in your surroundings. Dedicate at least the first 10-15 minutes of the walk to just observing and taking in your surroundings fully.

2. Use your walk as an opportunity to stop at a farmer’s market in close proximity to your walking route. Farmer’s markets are so plentiful nowadays and present a great opportunity to grab something healthy and organic perhaps at the end of your walk. Not only would you have enjoyed a wonderful outdoor workout, but also you may discover a few interesting eats that you probably hadn’t tried before.

3. Use the walk and this quiet time to fill your brain with some positive self-talk. A simple mantra like “I’m am so thankful that I’m now my perfect weight” or “Today is a good day for me” can turn a good walk into a great and emotional productive one.

4. Say hello to fellow walkers along the way. If you’re taking a similar route each day around the same time, you may find that you meet a few of the same people. When you connect with others who are doing the same thing you’re doing-in this case walking-then you may feel more connected to the activity. This can make it much more fulfilling and something to look forward to.

5. Don’t beat yourself up if you may not feel like walking as much each day. One day you may walk 4 miles, the other 2 miles. If you take in the pleasure of the experience of the walk as much as the walk itself, then you can feel accomplished in doing it even when you’re not as enthusiastic about getting out there.

6. Take along a friend if possible. This is a great way to feel more motivated sharing the experience with someone with a similar drive as you. The time passes by quickly as you enjoy good conversation with someone whose company you enjoy.

Walking is an activity which can have so many benefits and is a wonderful exercise option for body and mind.

To Your Enjoyable and Guilt-free Food Experiences,