California Bans Trans Fats

If you read my blog trans fats back in June, it will be no surprise to you that the recent news about California banning this terrible substance made me a very happy girl.

Just a few days ago, California became the first state to require restaurants to cook without artery-clogging trans fats. As a previous resident of the state of California (while Arnold was governor), I feel very proud that someone is finally taking a stand against this silent killer.

Restaurants rely so heavily on trans fats because they help to preserve flavor and add to the shelf life of food, but who cares when they are strongly linked to heart disease, stroke and diabetes? I am hoping that California is starting a domino effect and that other states will soon follow (hopefully New York will be next!).

Here is a list of chains that have fully or partially eliminated trans fats (or committed to doing so), prior to the passing of this legislation:

• Carl's Jr. (plan to eliminate all trans fats by the beginning of next year)
• Wendy's
• El Pollo Loco
• Mimis Cafe
• KFC
• Burger King
• IHOP
• Applebee's
• Starbucks
• Subway
• Taco Bell
• Denny's
• Panera Bread
• Red Lobster
• Olive Garden

Typically, the establishments that will be most affected by this ban will be ethnic restaurants and bakeries, as they rely heavily on ingredients that contain trans fats.

The ban requires that eateries must stop cooking with all but small amounts of trans fats by 2010.

Note from Ceri...

Hello everyone :)

I just wanted to post a note saying thank you to the people who are still checking out my blog. Between being extremely busy at work and going on vacation (where I had no internet access - it was fabulous!), I have been slacking around here lately. But I'm back! So please keep checking in for new posts. If you have any questions or suggestions, please comment on this blog and I'd be happy to answer them!

Grilled Thai Beef Salad

Yes, I am posting yet another recipe from Ellie Krieger (I just love her!), but this has got to be one of my favorites. I use the dressing/marinade from this recipe in so many different ways - as a sauce on whole grain noodles with tons of asian veggies, as a marinade for beef, fish, chicken, tofu - you name it. Just use your imagination!

I like my food to have a bit of a kick, so I will normally add a bit more thai garlic chili sauce to mine. If you are a vegetarian or non-red-meat-eater, you can substitute the beef with tofu or just add a ton of veggies! Whenever I make this salad I also add shredded carrots and sliced brown mushrooms. Just do what works for you!


Grilled Thai Beef Salad

1 pound top-round London broil or flank steak, about 1 to 1 1/2-inches thick
3 tablespoons lime juice, divided
3 tablespoons low-sodium soy sauce
3 tablespoons canola oil
2 tablespoon brown sugar
1 teaspoon minced garlic
1 1/2 teaspoons minced ginger
1 1/4 teaspoons red curry paste or chili-garlic sauce
1/2 head red-leaf lettuce, torn (about 6 cups)
3 shallots, thinly sliced (about 1/2 cup), divided, for garnish
1/2 cup cilantro leaves, rinsed and dried
1 cup basil leaves, sliced into ribbons

Rinse and pat the meat dry. Place in a sealable plastic bag or small glass dish. In a medium bowl combine 1 tablespoon of the lime juice, soy sauce, canola oil, brown sugar, garlic, ginger and red curry paste. Pour half the mixture into the bag with the meat. Add the remaining 2 tablespoons lime juice to the bag. Seal tightly, and marinate meat in refrigerator at least 4 hours or overnight, turning occasionally. Reserve the rest of the mixture refrigerated, to dress the salad.

Spray grill or grill pan with cooking spray and preheat. Grill steak until medium-rare, about 5 minutes per side, depending on desired doneness. Let rest until room temperature then slice thinly against the grain.

Combine lettuce, sliced shallot, cilantro, basil and beef in a salad bowl, reserving a few shallots for garnish. Add the reserved dressing and toss to coat. Divide salad among 4 plates and garnish with reserved sliced shallots.

Nutrition Information
Yield: 4 servings (1 serving is about 2 1/2 cups salad)

Calories 345
Total Fat 18.5g Saturated Fat 4.5g
Monounsaturated Fat 9g Polyunsaturated Fat 3g
Cholesterol 51mg Sodium 440mg
Carbohydrates 12g Protein 33g
Fiber 1g

Fast Food Items with 1000+ calories

I was browsing the "A Calorie Counter" website today and found an interesting article that I'd like to share here. This article listed all of the fast food items that have 1000+ calories. Sixty-three items actually made this list, and from now on I'd strongly suggest that you avoid Carl's Junior (Hardee's) and anything that contains the word "shake"!


1. White Castle Chocolate Shake - Large (Louisville region)
Calories: 1680

2. Nathan's Fish N Chips
Calories: 1537

3. Carl's Jr. Double Six Dollar Burger
Calories: 1520

4. Hardee's Monster Thickburger
Calories: 1420

5. Dairy Queen Large Choc. Chip Cookie Dough Blizzard
Calories: 1320

6. Hardee's Double Bacon Cheese Thickburger
Calories: 1300

7. Dairy Queen Large Chocolate Malt
Calories: 1300

8. Nathan's Chicken Tender Platter
Calories: 1300

9. Jack In The Box OREO Cookie Ice Cream Shake (24oz)
Calories: 1290

10. Dairy Queen Chicken Strip Basket (6 piece)
Calories: 1270

11. Hardee's Double Thickburger
Calories: 1250

12. Burger King TRIPLE WHOPPER Sandwich With Cheese
Calories: 1230

13. Jack In The Box Chocolate Ice Cream Shake (24oz)
Calories: 1230

14. White Castle Chocolate Shake - Large (New Jersey region)
Calories: 1230

15. Hardee's Big Country Breakfast Platter - Breaded Pork Chop
Calories: 1220

16. Jack In The Box Strawberry Ice Cream Shake (24oz)
Calories: 1220

17. Jack In The Box Egg Nog Shake (24oz)
Calories: 1210

18. Nathan's FRENCH FRIES (SUPER SIZE)
Calories: 1188

19. White Castle Vanilla Shake - Large (New Jersey region)
Calories: 1180

20. Del Taco Macho Beef Burrito
Calories: 1170

21. McDonald's Chocolate Triple Thick Shake (32oz)
Calories: 1160

22. Hardee's Big Country Breakfast Platter - Country Steak
Calories: 1150

23. McDonald's Deluxe Breakfast (Large Size Biscuit) w/o Syrup & Margarine
Calories: 1140

24. Carl's Jr. Guacamole Bacon Six Dollar Burger
Calories: 1140

25. Hardee's Big Country Breakfast Platter - Chicken
Calories: 1140

26. White Castle Vanilla Shake - Large (Cincinnati region)
Calories: 1140

27. Burger King TRIPLE WHOPPER Sandwich
Calories: 1130

28. White Castle Chicken Rings (20)
Calories: 1130

29. White Castle Chocolate Shake - Large (Cincinnati region)
Calories: 1130

30. Carl's Jr. Western Bacon Six Dollar Burger
Calories: 1130

31. Dairy Queen Large Chocolate Shake
Calories: 1130

32. Jack In The Box Bacon 'n' Cheese Ciabatta Burger
Calories: 1120

33. Jack In The Box Sirloin Bacon 'n' Cheese Burger
Calories: 1120

34. McDonald's Vanilla Triple Thick Shake (32oz)
Calories: 1110

35. McDonald's Strawberry Triple Thick Shake (32oz)
Calories: 1110

36. Del Taco Macho Nachos
Calories: 1100

37. Jack In The Box Bacon Ultimate Cheeseburger
Calories: 1090

38. White Castle Fish Nibblers - Sack
Calories: 1090

39. White Castle Strawberry Shake - Large (Minneapolis region)
Calories: 1090

40. White Castle Vanilla Shake - Large (Nashville region)
Calories: 1090

41. White Castle Chocolate Shake - Large (Nashville region)
Calories: 1090

42. McDonald's Deluxe Breakfast (Reg. Size Biscuit) w/o Syrup & Margarine
Calories: 1070

43. Jack In The Box Sirloin Cheese Burger
Calories: 1070

44. Carl's Jr. Bacon Cheese Six Dollar Burger
Calories: 1070

45. Hardee's Six Dollar Burger
Calories: 1060

46. Hardee's Big Country Breakfast Platter - Sausage
Calories: 1060

47. Del Taco Macho Combo Burrito
Calories: 1050

48. Jack In The Box Vanilla Ice Cream Shake (24oz)
Calories: 1050

49. Dairy Queen Large Reese's Peanut Butter Cup Blizzard
Calories: 1050

50. Del Taco Macho Bacon & Egg Burrito
Calories: 1030

51. Dairy Queen FlameThrower GrillBurger (1/2lb)
Calories: 1030

52. Dairy Queen Chicken Strip Basket (4 piece)
Calories: 1030

53. Dairy Queen Medium Choc. Chip Cookie Dough Blizzard
Calories: 1030

54. Hardee's Grilled Sourdough Thickburger
Calories: 1030

55. White Castle Chocolate Shake - Large (New York region)
Calories: 1020

56. White Castle Strawberry Shake - Large (Columbus & Detroit regions)
Calories: 1010

57. Jack In The Box Ultimate Cheeseburger
Calories: 1010

58. Sonic Peanut Butter Shake - Large (20oz)
Calories: 1010

59. Carl's Jr. Original Six Dollar Burger
Calories: 1010

60. Burger King BK Quad Stacker
Calories: 1000

61. Arby's Meatball Toasted Sub
Calories: 1000

62. Dairy Queen Large Oreo Cookies Blizzard
Calories: 1000

63. Boston Market Boston Sirloin Dip Carver
Calories: 1000

Foods that Help you Build Muscle

Building muscle is a very common goal of individuals who are trying to lead a healthier lifestyle. One major misconception is that you can lose weight and build muscle simultaneously. While you may be able to do this on a very small scale, it is not efficient to build muscle on a calorie deficit. Building muscle requires a calorie surplus, and a clean eating plan (if you'd like to do it without gaining much fat).

Below you will find 10 foods that will help you build muscle cleanly:

• Quinoa - Use this healthy "grain" in the place of rice in any of your dishes. Quinoa is technically a seed, and is one of the very rare complete plant proteins. This means that it contains all of the essential amino acids that will definitely aid in muscle building. Also try quinoa in place of oats as a hot breakfast cereal first thing in the morning. See my blog below about things to add to oatmeal - try adding them to hot quinoa instead!

• Grass-fed Beef - Grass-fed cows tend to have less omega-6 fatty acids and more omega-3's, which help reduce belly fat and build muscle.
  

• Low-fat Ricotta - Ricotta is made from whey, which is a fast-digesting protein that is great to consume after a weight training session. It is also rich in amino acids, which have been shown to help speed up muscle recovery.
  

• Tofu - Made from soybeans, it is also a complete plant protein (like quinoa above). It also contains isoflavone, which can aid in muscle recovery. Just be sure to read some of the studies on the negatives of soybeans, especially in men & young boys, before adding this to your diet.

• Lentils - These legumes are packed with protein, B vitamins and zinc. Check out Recipezaar for some great recipes that contain lentils!

• Eggs - And when I say eggs, I mean the whole thing, don't skip that yolk! There are tons of benefits to the yolk (vitamins, minerals) that outweigh the dietary cholesterol. Per calorie, eggs are very nutrient dense, so aim for 3-4 servings per week.

• Greek-Style Yogurt - Since it is thicker, it contains more protein than regular yogurt. It has a smooth, velvety texture, and tastes great mixed with fresh berries or in a savory dish spread on flatbread topped with chicken & veggies. In my local grocery store, I find the greek-style yogurt in the organic section.

• Quorn - It is composed mainly of a fungus (similar to a mushroom, but technically not one), so it is another great vegetarian-friendly protein source. It's not very popular in the US, but can be found in specialty markets. It's a great way to add variety to your diet.
  

• Chocolate Milk - Milk contains whey protein, which is fast digesting and great for an after workout snack. It is also loaded with calcium and vitamin D, which are shown to help preserve cartilage and joint health. It can help build muscle and speed recovery.

• Wild Salmon - This tasty fish is high in omega-3's, which can help fight inflammation. Canned salmon is a great substitute for canned tuna, because it does not contain toxic metals. Salmon fillets are a great substitute for steak, and tastes great poached, grilled, baked or roasted!

Resource: MSN Health.

Trans Fats - My Mortal Enemy

When I started to live a healthier lifestyle, one of the first things I removed from my diet was trans fats. Trans fats (unlike other dietary fats) are not essential to a healthy diet and consuming them will actually increase your risk of coronary heart disease. They do this by raising LDL levels (bad cholesterol), while also lowering HDL levels (good cholesterol).

Worldwide, health authorities recommend that people limit their consumption of trans fats to trace amounts. But the methods in which companies are allowed to label their products in this country may have you eating more trans fats than you ever bargained for. This is because the FDA says that if one serving of a product has less than 0.5g of trans fats, the company can round it down on the nutrition label to 0g. This is why you might often see strange serving sizes on products (for example, Pam cooking spray is not fat free, but their obscure "x seconds of spray" has just a trace amount of fat so they can say it is fat free).

This is why it is extremely important that you read the ingredients labels. Things like fat free cool whip, certain cereals, some Fiber One bars, most margarines, certain flavors of Quaker "Quakes" snacks, even breads, etc *do* contain trans fats. And that less than 0.5g can certainly add up if you eat several servings. When reading the ingredients list, make sure that the item you are buying does not contain the ingredient Partially Hydrogenated Oils. These are, in fact, trans fats.

Become a smart consumer! And don't forget to write to the company and ask them why they are still putting this poison into their products!

Oatmeal - It doesn't have to be tasteless!

Oftentimes people at work give me a hard time when they see me eating my oatmeal every morning. They comment on how gross it is, how it tastes like cardboard, etc. Well, below you will find a list of "add-ins" for your oatmeal. It can really be a decadent dessert, hearty flavorful breakfast or snack any time of the day.

• Dried fruit - raisins, apricots, cranberries, etc
• Fresh fruit - apples, pears, peaches, banana, berries, mango, etc
• Ground flax seed
• Natural peanut butter and other nut butters
  
• Spices - cinnamon, nutmeg, cloves, etc
• Nuts - walnuts, almond slices, cashews, pecans, etc
• Shredded coconut
• Brown sugar, maple syrup, honey
  
• Milk (cow, soy, almond, rice, coconut)
  
• Pumpkin, butternut squash
• Yogurt
• Chocolate syrup
• Various extracts - vanilla, lemon, almond, maple, etc
• Various drink mixes - Hot chocolate mix, chai tea mix, spiced apple cider mix
  
• Popcorn seasoning
• Protein powder
• Egg whites
• Granola
• Fruit preserves
• Applesauce
• Cottage cheese
• Nutella
• Fruit juice
• Dark chocolate
• Shredded vegetables (carrots, zucchini, etc)
• Whipped topping

Don't be afraid to mix & match!

The "Ultimate" Weight Loss Guide

Someone over at The Daily Plate posted a link to an article entitled "The Ultimate Weight Loss Guide". Now, I'm always wary of articles like this because they are not very robust, usually only focusing on weight loss and sometimes even spread myths.

While doing 60min on a treadmill at work during my lunch break (3mph @ 2.0 incline), I decided to read this article, putting the other book I am currently reading, Anthony Bourdain's Kitchen Confidential on hold (this is my second time reading it - I definitely recommend it!). I was glad that I did, because I really enjoyed this article. I found that the author made a lot of good points and focused on overall health instead of just "quick weight loss fixes". It was also an interesting read - at 29pgs printed - it had to be to keep my attention, and it did.

I especially enjoyed the section on weight loss myths, as well as the discussions on how to calculate your calorie goal. I thought that it was written in layman's terms, which is great seeing that this article would definitely benefit individuals who are just starting off on their weight loss journey.

I must admit that there were some parts I didn't necessarily agree with, nor did I learn anything new from the article. But again, it was comprehensive, easy to understand and enjoyable, so I'd definitely recommend that anyone wanting to know more should take some time to read it in its entirety.

Ode to the Holidays

Memorial Day weekend is almost here! That means cookouts with lots of tasty (and caloric) foods and beverages. Below are a few recipes that I have made for many holiday gatherings - they are absolutely delicious & extremely healthful. Thanks Ellie Krieger :)

Grilled Zucchini Rolls with Herbs and Cheese

3 zucchini (about 1/2 pound each), sliced lengthwise into 1/4-inch slices
1 tablespoon olive oil
1/8 teaspoon salt
Pinch freshly ground black pepper
1 1/2 ounces reduced-fat soft goat's cheese
1 tablespoon freshly minced parsley leaves
1/2 teaspoon lemon juice
2 cups baby spinach leaves
1/3 cup basil leaves
Discard the outermost slices of zucchini and brush the rest of the slices with the oil on both sides. Season with salt and pepper. Place on a preheated grill or grill pan for about 4 minutes on each side, or until tender.

In a small bowl combine the goat cheese, parsley leaves and lemon juice, mashing with a fork.

Put 1/2 teaspoon of the cheese mixture about 1/2-inch from the end of a zucchini slice. Top with a few spinach leaves and 1 small, or half of a large basil leaf. Roll up and place seam side down on a platter. Repeat with the rest of the zucchini slices.

Nutrition Information
Nutritional Analysis Per Serving	Calories 80
Total fat 5g	Saturated fat 1.5g
Monounsaturated fat 3g	Polyunsaturated fat 0.5g
Cholesterol 2g	Sodium 160mg
Protein 3g	Carbohydrates 7.5g
Fiber 2.5g Pesto Potato Salad 1 1/2 pounds small red potatoes 1 yellow pepper, cored, seeded and coarsely chopped (about 3/4 cup) 1 red pepper, cored, seeded and coarsely chopped (about 3/4 cup) 1/3 cup Basil Pesto, recipe follows Salt and pepperPut the potatoes in a large steamer basket over boiling water and steam for 20 minutes, or until they are cooked though, but the skins remain intact. Set them aside until they are cool enough to handle. Quarter the potatoes and put them in a large bowl. Add the peppers and the pesto and toss gently to combine. Season with salt and pepper, to taste, and chill. Basil Pesto: 1/4 cup pine nuts 1 clove garlic 3 cups fresh basil leaves, loosely packed 1/4 cup grated Parmesan 1 tablespoon lemon juice 1/4 cup olive oil Salt and pepper Toast the pine nuts in a dry pan over a medium heat until fragrant and golden brown, stirring frequently, about 3 minutes. In a food processor, process the pine nuts and the garlic until minced. Add the basil, Parmesan cheese and lemon juice and process until finely minced. With processor on, slowly pour the oil down the food chute. Process until well blended. Season with salt and pepper, to taste. Note: This recipe leaves you with extra pesto. I like to freeze leftovers in an ice cube tray. Yield: 3/4 cup Nutrition Information Nutritional Analysis per Serving Calories 115 Total fat 5 grams Saturated fat 1 gram Protein 3 gram Carbohydrates 16 grams Fiber 2 grams

Counting Calories

If you are looking to count calories, but find it to be a hassle, may I suggest a website to you? The Daily Plate is one of my favorite websites. It has a great community with forums & groups, an extensive database of food & drinks, and a very easy user interface that allows you to track calories with ease!

It's a great site and a place that I spend a lot of my time at online, so I wanted to plug it! Be sure to send me a friend request if you sign-up!

You Can Eat Healthy on a Budget

I often hear people complain about how eating healthy foods costs more than eating junk - but this doesn't have to be true. Below you will find a few tips that I have learned & applied when I go grocery shopping, which help me to keep my bill low.

1. Always shop on the perimeter of the grocery store - this is where most of the fresh, healthy products are located
2. When shopping for produce, choose fruits and vegetables that are in season. For example, this time of year go for fresh berries. You can buy them in bulk now and freeze them for use later in the year when the prices will increase.
3. Substitute canned/frozen fruits & veggies for fresh when it is more economical. Tomatoes are usually a lot cheaper in the can than they are when purchased fresh. And don't think that canned and frozen veggies & fruits are less nutritious than their fresh counterparts - canning and freezing is done at their peak, so more nutrients are locked in. Just remember to choose no salt added products & add your own salt if you need it.
4. Buy meats in bulk. When you get home, take the time to portion out your meats into zip lock baggies & then store what you won't use right away in the freezer. You can also bulk up ground meats by adding beans, which are very affordable.
5. My local grocery store has a bulk foods section, where I can buy whole grains, trail mix and granola for a very reasonable price. I get steel cut oats for under $1.00/lb - much cheaper than buying a packaged version from the oatmeal aisle.

Next time you go shopping, try out these 5 tips and see if you can save yourself some dough. One last piece of advice - be sure to check your cupboards before you make that shopping trip. One study showed that the average family wastes $600/yr on food that spoils. I plan out my meals for the week so I'm always sure that I will only buy what I need & will use.

Ode to Peanut Butter

Sidenote: It's been a while since my last update as I have been working a lot lately! There will be more frequent updates from now on, so please continue to check back daily! :)

I've spoken with many first time lifestyle-changers (I loathe the word dieter) who believe that peanut butter is off limits because it is calorie dense and contains fat. The thing is, peanut butter is (in my opinion) a must-have for anyone who is looking to live a healthier lifestyle.

It's filling - it contains both fiber and protein (about 2g and 8g per serving, respectively), which help to keep you feeling fuller longer. Fiber & protein take longer to digest than carbohydrates, so it will move through your digestive system more slowly (and it also takes more calories overall to digest!).

It's nutritious - Peanut butter contains Vitamin E (an antioxidant), magnesium, potassium, and Vitamin B6. A study published in the Journal of the American Medical Association found that consuming one serving of nuts or peanut butter at least 5 days a week can lower your risk of developing diabetes by almost 30%. So eat up!

Peanut butter also contains healthy monounsaturated fats. Remember everyone: fat does not make you fat! It is an essential part of a healthy diet, so don't be afraid of it. Just remember to indulge in the good fats, and avoid the saturated kinds.

One last note - not all peanut butters are created equal. Go for an all natural brand that has the following ingredients listed: "peanuts". You don't want to go for peanut butters with added partially hydrogenated oils, salt or sugars.

Lose 12lbs/year - just by wearing a pedometer!

I read an article about a Stanford University study that showed that people who wear pedometers burn (on average) 100 calories more per day than those who don't. 100 calories may not sound like a lot on a day-to-day basis, but just think - that is 12lbs a year! Definitely nothing to scoff at!

So why do pedometer wearers burn more calories? First, they set goals for themselves. Individuals who aim for 10,000 steps per day will walk around 4x more than those who don't aim for a specific number (that's about 1.5 more miles!).

So if you don't have a pedometer - get one! It doesn't have to be anything fancy, because all you want to do is set achievable goals that you can measure with your pedometer. I got one for free through work, so you may want to talk to your Human Resources Manager to see if there are options available for you & your family!

A few simple ways to increase the amount you walk every day:

1. Take the stairs instead of the elevator
2. Park your car in the farthest parking space
3. Take a walk after dinner with your significant other, child or a friend. It's a great way to hear about their day!
4. Encourage co-workers to take walks during your lunch break.
5. Whenever possible, walk to your destination instead of driving.
   

Simple Steps to Improve your Cholesterol Levels

One of the health issues that I encountered from my poor eating habits was moderately high LDL cholesterol. For my age, weight and activity level, my cholesterol should never have crept up over 200. With just a few changes, I was able to achieve the following:

Total Cholesterol dropped from 208 to 181
HDL increased from 55 to 63
LDL decreased from 132 to 99
Cholesterol/HDL Risk Ratio dropped from 3.8 to 2.9

So here are some simple things that you can apply to your lifestyle so that you can achieve similar results:

• Exercise regularly. Regular cardio-aerobic exercise can help reduce cholesterol levels, as it is essential for cardiovascular health.
  
• Make lifestyle improvements. Lose weight if you are overweight, quit smoking and normalize alcohol intake.
• Eat a healthy, balanced diet. Reduce your saturated fat intake, increase monounsaturated fat intake, and get 25-35g of fiber per day.

Dietary cholesterol does not have as much of an effect on blood cholesterol levels as was once thought. It is more important to decrease your saturated fat intake (it should make up no more than 10% of your calories each day) and increase your monounsaturated fat intake. If you ever have any specific questions about what foods you should be eating to reduce your cholesterol levels, contact your doctor and ask them to refer you to a registered dietitian.

Some great foods to eat to help reduce cholesterol intake:

• Almonds: They are high in monounsaturated fats which will increase your HDLs (good cholesterol). Just remember, they are calorie dense, so be sure to weigh out your portions.
• Oatmeal: This high-fiber treat will definitely aid you in reaching your 25-35g of fiber goal each day. Start out the morning right, with a nice big comforting bowl of this hot cereal.
• Fish: Omega-3 fatty acids are found in certain types of fish (like salmon, halibut & tuna) and are consider to be the "best" of the good fats. If you don't like fish, don't worry, get your omega-3's from flaxseed, walnuts, or even through fish-oil supplements.
• Red wine: Red wine contains flavanols, which have been proven to have anti-inflammatory benefits that help reduce cholesterol and fend off heart disease. Just remember, everything in moderation. Too much of the good stuff can turn it bad.
  
• Soy: This legume has been proven to reduce the production of new cholesterol. Soybeans, soy nuts, edamame, along with any products made from soy such as tofu & soymilk carry these benefits. If you have an increased risk of breast or prostate cancer, you may want to keep your soy consumption to a minimum. It's phyto-estrogens can act like the body's own estrogen, and feed hormone-dependent tumors.
  

Weight Loss/Healthy Lifestyle Myths - BUSTED!

I continuously come across individuals who have thoughts on weight loss/how to live a healthy lifestyle that are just completely untrue. So below is a list of some of the most common myths that I have encountered, along with an explanation of why they just aren't true.

• Low calorie foods are healthful. This is definitely not always a true statement. For example, I'd rather eat a 350 calorie natural peanut butter on 100% whole wheat sandwich than a 100 calorie pack of processed, simple carbohydrates. Plus the protein and fiber in my snack will keep me feeling fuller for a lot longer.
  
• I gained 5lbs in one day! There is just no way that you gained 5lbs of fat in one day. Try to remember that it is completely normal for your body weight to fluctuate up to 3% every day. So if you want to find out your "true weight" (or get as close to that as possible), weigh yourself in the morning, after using the bathroom, completely naked. Focus more on your weight loss trends over a period of time (weekly or monthly) instead of focusing on day-to-day changes.
  
• The less I eat the more weight I'll lose. I'm a firm believer that it is best to aim for a weight loss of about 1% of your body weight per week (less if you weigh under 130lbs). You need to provide your body with sufficient energy so that you do not enter "conservation mode". Keep your body fueled & nourished, so you have enough energy to live a healthy, active lifestyle.
• I ate so horribly today - I just ruined all of my hard work. One bad meal won't ruin your progress. Many people take "cheat" meals or even full "cheat" days while losing weight or living a more healthful lifestyle. I think that if you do not eat the foods that you love that you are more likely to give up your lifestyle change and go back to your bad eating habits. So go ahead, live a little.
• If you aren't losing weight, it's probably because you're gaining muscle. More times than not if you have a calorie deficit you are putting on little to no muscle mass. But this doesn't mean you should stop weight training when trying to lose weight - that weight training will help your body to preserve the muscle that you have, so when you lose weight it will be from the right places (fat, not muscle).
• Did you hear about the latest miracle diet/pill? Let's try to remember folks - DIETS DON'T WORK! Say it with me! :) The best way to lose weight and keep it off is to teach yourself healthy habits that you can live with for the rest of your life. Once you stop taking that pill, or stop drinking that shake for breakfast & lunch and begin eating like any other normal human being, you are going to gain weight. Healthy living is a change that you have to make long term. I am sorry to say, but there are no quick fixes.
• I'll gain weight if I eat after 7pm. I eat after 7pm every night, and I am doing just fine maintaining my weight. It is more about the total number of calories that you take in over the course of day, rather than when you take them in. Of course, some people are different and may be affected by late night eating, but for most people eating at night is perfectly fine, and won't cause you to gain. Just remember, you should never lay down after eating at any time during the day - this can cause acid reflux.
• I don't have to count calories from fruits & vegetables because they are healthy. The last time I checked, fruits & vegetables contain calories, along with a whole lot of other healthy & unhealthy foods. Fruits are actually quite calorie dense (especially when dried or juiced). Therefore, it is important to take any calories you consume into consideration, whether they are from a piece of fruit or a piece of cake.
• As long as I eat 1200 calories a day, my body won't go into starvation mode. This is probably my least favorite of the myths. So many people give others bad advice by stating, "just make sure you eat 1200 calories and everything will be fine". It is SO important for us to look at our audience before spouting off things like this that aren't one-size-fits-all. Imagine telling this to a 14yr old girl (she will need a lot more calories than that because she is still growing), a 25yr old man that weighs 180lbs, or a 50yr old woman who weighs 210lbs. Does it make sense for any of these people to eat such a few number of calories? Of course not.
  

Spices: They're Not Just for Flavor

Yesterday I listed some simple steps you can take to reduce your sodium intake, and one of those methods was to replace some of that salt you add to your foods with tasty spices. Reducing your sodium intake is not the only reason to reach for your spice rack: some spices contain anti-oxidants, are anti-inflammatory and can even help prevent cancer! So go on now, try out some of these healthful spices in your favorite recipes.

Cinnamon
Studies have shown that consuming a small amount of cinnamon each day (around 1/4 teaspoon) can help to reduce cholesterol and reduce the blood sugar levels of individuals suffering from Type II diabetes. Cinnamon is also a very dense source of anti-oxidants, which help to remove cell-damaging free radicals.

Cooking tips: Add it to homemade granola (or even sprinkle some on your store-bought versions), mulled cider, soups, stews and even chili!

Cayenne Pepper
Capsaicin is the active component found in chili peppers, which produces a burning sensation in humans when contact is made. Studies have shown that this component can actually alleviate headaches and arthritis by suppressing a neurotransmitter for pain. It is found in the medical field in topical ointments, which are used to reduce various aches & pains in patients suffering from anything from shingles to surgery.

But that's not all this little spice can do - there are studies going on right now where capsaicin is thought to be a potential cure for diabetes. The American Association for Cancer Research also suggests that capsaicin actually kills prostate cancer cells, and it may actually prevent the growth of other types of cancer. It's about time you boosted your spice tolerance, don't you think? ;)

Cooking tips: Add to any Mexican-inspired dishes, like enchiladas, tacos and burritos. Tastes great on fish & shellfish too!

Turmeric
Turmeric is a brightly-colored spice that is native to tropical South Asia. This festive-looking spice is thought to have a wide range of medicinal purposes, and has been used for centuries in traditional Chinese and Ayurvedic medicine. Recent studies have shown that it could be used in treatment of Alzheimer's, cystic fibrosis, psoriasis and even cancer. Turmeric can be found in sunscreens and other beauty products, as it prevents skin inflammations and is thought to give the skin a healthy glow.

Cooking tips: Use it in curries, add to lentils/beans, mix with rice or couscous and add to soups. Use it anywhere that you would like to get a bright "yellow" color in your cooking.

Ginger
Ginger is well known for alleviating nausea (I know when I was a kid, my mom always gave me a small glass of ginger ale to sip when I had an upset stomach), and recent studies have backed this claim up. It is also used as an anti-inflammatory, has been shown to reduce discomfort in patients suffering from rheumatoid arthritis. Both the fresh and powdered forms contain these beneficial qualities.

Cooking tips: Pair with Asian-inspired dishes in sauces or marinades. Tastes great with fish, poultry or even beef!

Cloves
Cloves are an aromatic dried flower bud of a tree that is native to Indonesia. They are chock full of anti-oxidants, beating out blueberries and pomegranates by a mile! Clove oil is also used as a pain killer, mainly in dental applications. Cloves are known for their warming properties, which can soothe an uneasy digestive tract.

Cooking tips: Pairs nicely with chicken, is great in soups and sweet desserts.

Reference to article on Myrecipes.com.

Healthy Foods from Restaurant Chains

It seems like every article I've read lately on foods served in restaurants focuses on the massive amounts of fat, calories and sodium that is packed into seemingly harmless dishes. Like the turkey burger from Ruby Tuesday that contains 1,065 calories and 65g of fat! No, this nutritional count does not even include fries (or any side dishes for that matter). I agree that it is definitely appalling, but don't fret - there is still some decent restaurant fare out there.

Uno's Chicago Grill
This chain is known for its deliciously caloric deep-dish pizzas, but whole grains (pastas & rice) are starting to creep onto their menu! Or if you're in the mood for pizza (why would you eat here if you weren't?!) try out one of their flat bread pizzas, which have half the calories of the deep dish version.

Gotta try it: Roasted Eggplant, Spinach & Feta Flatbread Pizza - 220 calories and 9g of fat per serving.

Run, and never look back: Chicago Classic Deep Dish Pizza - 770 calories and 54g of fat per serving. Yikes!

Souplantation & Sweet Tomatoes
Buffets always lead to overindulgence, so how can this place have healthful options? Sweet Tomatoes (aka Souplantation if you live in Southern California) actually guarantees that it's fruits & veggies were "in the ground" 24hrs before being placed on the refrigerated truck that delivers them right to the restaurant. Fresh is always best.

Gotta try it: Oriental Ginger Slaw w/ Krab (prepared salad) - 70 calories and 3g of fat per 1/2c serving.

Run, and never look back: Roasted Mushroom w/ Sage Soup - 320 calories, 26g of fat and 1,100mg of sodium per 1 cup serving. Definitely deceptive.

PF Chang's China Bistro
PF Chang's makes a decent attempt at "healthifying" Chinese food. They offer whole grain rice, lots of fresh veggies, have made a valid attempt at reducing the sodium in their dishes and use soybean oil to keep fat content low. There are still a couple frightening dishes on their menu, but if you plan right, you can get a delicious plate of Chinese food that won't cause you guilt.

Gotta try it: Cantonese Shrimp - 330 calories and 12g of fat.

Run, and never look back: Orange Peel Beef - 1568 calories and 85g of fat.

Bob Evans
Good old Bob Evans, always advertising its sausage. How can anything coming from a place that prides itself on chopped up fat and pig parts be good for you? I'm not saying that their menu has the healthiest choices, but you can definitely find something reasonable if you ever find yourself "down on the farm".

Gotta try it: Slow roasted turkey with mashed potatoes - 291 calories and 11g of fat.

Run, and never look back: Hershey's Hot Fudge Cake, a la mode - 968 calories and 46g of fat (29 saturated)

Denny's
Yet another restaurant that you wouldn't ever consider a healthy place to eat. Fortunately they do offer a "fit fare" menu, which is a big step in the right direction from its standard menu.

Gotta try it: Veggie eggbeater omelette - 332 calories and 8g of fat.

Run, and never look back: Lumberjack Slam - 1,128 calories and 68g of fat. That's one big lumberjack.


While the above chain restaurants may not offer the most healthful foods, at least you know that you can order something fairly reasonable if you ever find yourself sitting in one of their booths. The best thing about all of these restaurants is that they list the nutrition information for all of their menu items right on their website. While the calorie, fat and sodium content of many of the food items may completely shock you, at least they are willing to divulge the information so you know what to avoid.

The best type of consumer is an educated one. Make sure you fall into that category!

Kick that salt habit

The FDA recommends that individuals on a 2,000 calorie diet do not consume more than 2,400mg of sodium per day. This seems so hard in today's world where everything is marketed as convenience food - it is easy to prepare, but is highly processed and usually chock-full of sodium.

Below you will find a few simple ways that you can reduce your sodium intake:

• Use condiments (dressing, soy sauce, ketchup, etc) sparingly. Personally, I'm a ketchup junkie, but I was able to reduce the amount I used by over one-half by slowly reducing the amount I put on my plate. Over time, my palette became accustomed to the change and I don't even miss it anymore.
• Avoid canned & restaurant soups whenever possible. Most people who are trying to lose weight eat a lot of soup because it is low cal, comforting and usually contains lots of veggies! But a can of soup can contain more than the recommended daily value of sodium! Take, for example, Progresso's Vegetable Italiano soup. Sounds healthy, doesn't it? Well 1 serving (there are 2.5 servings per can) contains 1,050mg of sodium. Not so innocent anymore, are you, Mr. veggie soup?
  
• Purchase low sodium or no salt added products. You can find anything from canned vegetables to deli meats to soups to sauces available in a reduced sodium version. Don't like the taste? Add your own salt - at least you are the one who is in control.
• Use fresh meats instead of deli meats. If you are a sandwich junkie, you don't have to give them up completely. I will often cook up boneless, skinless chicken breasts on a Sunday night so I have delicious meat available for my sandwiches, wraps and salads all week long. Don't like cooking? Ask the person behind your local deli counter what low-sodium meats they have available. At my local grocer, I found deli turkey that contained only 70mg of sodium per 2oz serving!
• Skip the frozen lunches. I work full-time, so I hear you that they are so convenient (and a lot are even really tasty!). I actually still eat these things once or even up to twice a week if I am too busy to prepare my lunch in the morning. But if I know I'm having a high-sodium lunch, I'll make sure that the rest of my meals compensate for it.
• Prepare more homemade dishes. If at all possible, give yourself the power to control what you put into your body. Use measuring spoons when adding salt to your dishes, instead of just sprinkling it on.
• Replace the salt in your cooking with herbs & spices. If it's flavor that you're looking for, it doesn't have to come from the salt shaker!

If you just make a few of these adjustments, you can really make a big difference in your daily sodium intake. Try to take it slow and make one change every week for a month. Soon, these changes will just become second nature to you, and you will be on your way to a healthy lifestyle change!

One final note: Less sodium is not always better. Sodium is vital to our health: it is used by our bodies to balance water, generate electrical messages necessary for muscle contraction and nerve transmission and to control heart rhythms. There is no evidence that a diet low in sodium is any more healthful than a diet that meets (but does not exceed) the FDA's recommendations.

Did Popeye eat raw spinach?

If he did, then he wasn't getting anywhere near as much nutrition as he would have if he ate cooked spinach instead!

I first heard about this when I was watching Iron Chef America episode: Battle Spinach (how dramatic!). One of the judges, Jeffery Steingarten, a culinary critic/columnist, said that he found it funny how people who eat raw spinach salads think they are being healthy, when raw spinach actually contains little to no nutritional value!

I was seriously shocked by this comment. In all of my internet travels I had never come across such a thing. Could this honestly be true? Could my delicious spinach salads be completely void of nutrition? Is Jeffery Steingarten secretly mocking me through the windows of my favorite cafe's, as I devour my raw spinach salad topped with candied walnuts and gorgonzola?!?!

After a quick google search, I came up with this handy piece of information:

"Nutrition blockers are chemicals that bind with some desirable vitamins or minerals and prevent your body from absorbing it. Oxalic acid in raw spinach forms an insoluble complex with calcium and iron and renders uncooked spinach a non-nutritious green."

There really isn't much information on this topic outside of that above tidbit. But if it's true, then I think I'll have to pass on the raw spinach for now. I'll convince myself that I like red leaf romaine better, anyway. :P

I have a Healthy Appetite

One of my favorite pastimes is cooking. Even though I work full time, I cook about 4 nights per week, with two days eating leftovers and on the remaining day my boyfriend & I go out to dinner.

Food Network is usually on my television 24/7, and one of my absolute favorite shows is Healthy Appetite with Ellie Krieger. Ellie cooks real food, that is full of flavor and nutrition. She is not about eating "low calorie" filler foods, but she makes sensible meals that are perfectly portioned and pack a major nutritional punch.

One of my old stand-by recipes is Fettucini with Creamy Red Pepper-Feta Sauce. It may have a long name, but it is easy to make, tastes absolutely fantastic and gives you that feeling of eating a creamy pasta dish without any of the guilt.


Ingredients
2 tablespoons olive oil
1 small onion, chopped
2 to 3 garlic cloves, peeled and chopped
1 (16-ounce) jar roasted red peppers, drained and chopped
1/2 cup low-sodium chicken stock or vegetable stock
1 cup crumbled feta cheese or a 6-ounce block
1 pound whole-wheat fettuccine
Salt and freshly ground black pepper
2 tablespoons chopped fresh parsley leaves

Heat the oil in a heavy skillet over medium-high heat. Saute onion and garlic until soft, about 10 minutes. Add roasted peppers and saute until heated through. Remove from heat and let cool slightly. Place mixture in the bowl of a food processor with stock and all but 2 tablespoons of the feta. Process until combined and smooth, about 30 seconds. Cook pasta according to package directions. Drain, reserving 1/2 cup pasta water. Toss pasta with sauce, adding pasta water by the tablespoon, if needed. Sauce should cling nicely to pasta. Season with salt and pepper, to taste. Divide among pasta bowls. Sprinkle with parsley and remaining feta cheese.

Nutrition Information
Yield: 6 (1 cup) servings
Calories 470
Carbohydrates 73 grams
Total fat 11 grams
Saturated fat 4.5 grams
Protein 18 grams
Fiber 10 grams
Sodium 1050 milligrams

Whenever I make this, I normally leave off the parsley (it makes it look nice if you are cooking for guests) and I have always used chicken broth instead of stock. Of course if you are a vegetarian, you can replace the chicken broth/stock with vegetable stock and have a hearty, healthy dish that is full of vitamins, fiber and protein!

The sodium is a bit high due to the feta cheese, so if you are watching your intake I'd suggest using a bit less cheese and replacing it with more red peppers, or a low sodium cheese of your choice.

If you try it, let me know your thoughts!

Ceri's "famous" healthy, calorie dense food list

For those of you visiting from The Daily Plate, I'm sure you've seen this list before. For those of you that haven't, below you will find a list that I compiled of foods that are healthy, but also calorie dense.

But why, why am I telling you to eat foods that are high calorie if you're trying to lose weight? Because I have found in my internet travels that many people who want to lose weight take it too far to the extreme and eat a very low calorie diet, with an expectation that this will generate quick results. Unfortunately, the quick results it does generate are not desirable, and usually consist of a damaged metabolism, plateauing and then weight gain when they attempt to eat a "normal" amount of calories.

Therefore, I always urge people who are attempting these very low calorie diets to eat more. That's right, it actually takes calories to burn calories! (I know it's a crazy concept, and I will post more on it later, but back to calorie dense foods...) Sometimes these individuals have gone so far where they lose their appetite, so I've compiled the list below with healthy foods that contain a lot of calories. That way, individuals can meet their calorie needs without feeling absolutely stuffed.

So eat up! Whether you were too busy at work to get your planned meals & snacks in or you are trying to increase your calories for whatever reason, it's as simple (and delicious) as eating some of the following:

Ceri's "famous" calorie dense foods list:

- All natural peanut butter
- Dark chocolate
- Raw almonds, cashews & other nuts
- Fruit & especially Fruit Juice
- Whole grains, pastas, rice & cereals
- Potatoes, yams
- Sunflower seeds
- Dried fruit
- Beans & other legumes
- Avocado
- Dairy such as 2% milk, cheese, yogurt
- Fish high in omega-3's such as salmon, tuna
- Red meats with the word "round" or "loin" in the name
- Cook vegetables/meats/etc in olive oil
- Add flaxseed or flaxseed oil to your food
- If you can't get enough calories from food, try a meal replacement shake. Add peanut butter, flax oil, fruit, etc to make it even more calorie dense.

How it all started...

Growing up I was never overweight. Actually, I was one of those people you probably love to hate: I was thin and I could eat whatever I wanted. And boy, did I.

Most of my favorite savory foods contained the word "fried" or "cheese" in the name. I was also a big dessert lover, with things like Coconut Cream Pie and Hot Fudge Sundae's topping the list. As I got older, my eating habits continued along these lines, and I also developed quite a penchant for anything alcoholic. My peers nicknamed me "The Wino" for obvious reasons, but hey, I was young, having fun and just enjoying life. I'd worry about being healthy when I got older...

Despite all of these unhealthy eating habits, I was far from inactive. I participated in many sports, have a black belt in martial arts and was just generally an active person.

But even all of that activity and the fact that I was a normal, healthy weight did not keep me from experiencing the negative health affects associated with consuming as much sodium and saturated fat as I did. At the ripe old age of 25, I was diagnosed with high blood pressure, high cholesterol and was having heart palpitations several times a minute for months on end. My heart rate would randomly jump up to as high as 150bpm (I wore a heart monitor), and then just as suddenly drop down to a normal range. This was most exciting when I was at work in an important meeting with clients.

Instead of following my doctor's advice of "take two of these a day", and living the rest of my life feeling like the walking dead (beta blockers), I decided to cut down my sodium intake, cut back on alcohol and completely drop my one-pot-a-day coffee habit (no more caffeine at all). These are changes I basically made over night because I honestly was too scared to find out what would happen if I didn't.

Over the past few years (I'm 28 now), I have kept up these changes and made even more. I cut out processed carbohydrates, I don't consume HFCS (high fructose corn syrup), I avoid partially hydrogenated oils (trans fats) like the plague and absolutely do not consume artificial sweeteners. I eat a balanced diet and I exercise regularly.

I know, I know, that seems a little extreme. The key thing to remember is that I did not make all of these changes overnight. I am a firm believer in making small changes that will have the biggest impact on our health. I don't believe in diets, but instead making healthy changes that we can live with for the rest of our lives.

Lastly, and most importantly, I definitely do not believe in deprivation. I still eat all of those foods that contain the word "fried" and "cheese" in the name. I still indulge in decadent desserts. I still have a couple beers or a few glasses of wine on the weekend. I can't imagine living a life where I couldn't still have the foods that I love. But I've also learned about moderation, portion size and self control.

I hope that I can pass on some of this wisdom to you through my posts on this blog, so please visit often. If you have any questions or suggestions, please feel free to post a comment.