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!