Simple Secrets to Portion Control and Healthy Eating

Hi
Here is a super simple slideshow demonstrating healthy portion sizes from WebMD.
Check it out!
http://www.webmd.com/food-recipes/nutrition-labels-9/serving-sizes-slideshow?ecd=wnl_wct_082010

"Crustless" Spinach Pizza

"Crustless" Spinach Pizza

Hello all-

I wanted to remind everyone you can enjoy the flavors of pizza with an 

increased nutrition value (compared to your typical delivery pizza).

Here is a picture of a giant bowl of baby spinach (1.5 cups) with the following toppings:

1 cup fresh sliced tomatoes (big wedges)

1/8 cup feta cheese

1 srv turkey pepperoni (about 15 slices)

a sprinkle of parmesan cheese

and 1-1.5 Tablespoons of a light Italian dressing

(of course you could add a million other veggies- this is all I had time to chop up this evening)

I had this with some cheese rice crackers to scoop it all up---

YUM!

Cheating Intelligently

Hi friends, 

Many of you have heard several of these tips 

from me in the past.  

WebMD has listed many of my favorites 

together in the below list

I call it Cheating Intelligently....

HAPPY INTUITIVE EATING!

12 Healthy Ways to Cheat on Your Diet

Beyond sensible splurging, WebMD asked nutrition experts for more tips to how you can cheat on your diet and still lose weight. Here's what they said:

1.    Accept your "splurge foods." Your desire for them isn't going anywhere. And as we all know, when you tell people they can't do something -- like enjoy a slice of pie -- they're going to want to do it even more, cautions Grotto.

2.    Eat more filling foods. Load up your diet with foods that go the distance -- those with lean protein and fiber. "Add eggs, whole grains, fruits, vegetables, broth-based soups, salads, lean meats, seafood, and low fat dairy because these foods fill you up and help tame your appetite" says American Dietetic Association spokesperson Marisa Moore, RD.  For further cravings control, plan for healthy snacks so that you don't go for long periods without eating. 

12 Healthy Ways to Cheat on Your Diet continued...

3.    Go for flavor hits. Whatever you love, buy it in its most intense and tasty form, says O'Neil. This way, you can have less of it, yet still get the flavor you crave. For example, are you crazy about salty snacks? Splurge on gourmet sea salt or chunky kosher salt, and sprinkle it over a ripe, red tomato. "You'll have a more brilliant, bright flavor," says O'Neil, "but a better salty hit and crunch -- so you'll use less."

4.    Enjoy with all your senses. When you indulge in your diet splurge, serve it on a pretty plate with a colorful garnish so you can appreciate its eye appeal. "Eat your meals and snacks slowly by taking small bites so you can enjoy the taste and have a satisfying and mindful meal experience," advises Brian Wansink, PhD, author of Mindful Eating. Being more aware of what is on your plate and eating it slowly can help you get more satisfaction from your food.

5.    Have a plan. "If you happen to be a dessert lover and eat out, ask to see the dessert menu first," says O'Neil. This way, you can budget your calories for what matters most to you. Knowing where you're really headed -- toward that pecan torte, perhaps? -- will make it easier to skip the creamy clam chowder or deep-fried cheese sticks.

6.    Eat only what you love. "If it's bad [for your diet], it had better be good," says O'Neil. So instead of grabbing a trio of donut holes each morning with your coffee -- and distractedly downing a doughy 300 calories -- splurge on something worth savoring, like a small, perfect wedge of creamy cheesecake.

7.    Make it yourself. Can't enjoy your morning coffee without a muffin? Mix up your own batch, slipping in goodies like oats, nuts, and whole-grain flour. Love piping hot pizza? Try making it yourself, using intensely flavored toppings like goat cheese, smoked salmon, and fresh herbs. You won't even miss the pepperoni. WebMD's "Recipe Doctor," Elaine Magee, knows where to slash calories without anyone noticing: "Cheesecake is a perfect example of an easy dish to lighten, because you can use a dusting of graham cracker or cookie crumbs instead of a crust made with 6 tablespoons of melted butter; [and use] reduced-fat ingredients like light cream cheese and egg substitute and a little less sugar," she says. "Then you can heighten the flavor with lemon or lime zest for a dessert that is much lighter so you can enjoy a larger portion."

8.    Get away from it all. How many times have you eaten lunch at your desk or in front of the TV, and then realized you didn't taste a bite? "Our society doesn't embrace eating and enjoying our food; we try and be productive at all times," says Grotto. That's why it's so important to savor your splurge without distractions. And if you do so away from the kitchen, it's harder to sneak in seconds.

9.    Eat what you love, in small portions. You can have it all, just not all in one day. No food is off-limits as long as you keep your portions reasonable. "Every day I satisfy my sweet tooth with a couple of bites of dark chocolate that I keep in the freezer so it melts slowly and satisfies my craving without consuming too many calories," says Magee. 

10. Compromise. O'Neil lives in the South, where sweet iced tea is a popular drink. Instead of doing without when she goes out, she orders unsweetened iced tea with a dash of sweet tea on top. So if you think it's not a picnic without your creamy chicken salad, enjoy it -- but cut the calories by replacing half the mayonnaise with yogurt. "Compromises are an empowering thing," says O'Neil.

11. Make small changes. Passionate about a nightly dessert? Enjoy every mouthful -- but top it off with a walk around the block afterward. Addicted to a pizza slice and a cola for your daily lunch? Relish every bite -- but enjoy them four days a week instead of five. Grotto and O'Neil agree that small steps can add up to big results, so find the changes that work best for you. "We almost have it built into us, hard-wired, the resistance to simple things," says Grotto. "That's why I think so many people fail on diets."

12. Don't let a little slip become a backslide.  It is almost impossible to be an "A" student when it comes to dieting. "Everyone slips up, and that is fine as long as you don't let one slip turn into a backslide," says Wansink. Whenever you slip up, take note of it, try to learn from it so you can anticipate it in the future, and get right back into your diet plan to avoid the temptation to throw in the towel.

Spinach Salad with Steak & Blueberries

Hi friends-
If you haven't noticed, blueberries are a great deal right now!
Eating Well has some awesome recipes--see below LINK for a super easy, delicious and healthy 
Spinach Salad with Lean Steak and Blueberries!


Spinach Salad with Steak &; Blueberries

Detox Diets: Purging the Myths

Detox Diets: Purging the Myths

Hi friends

I am OFTEN asked my opinion of "detox" diets.

Here is a great summary by some reputable experts.

SPORTS DRINKS for KIDS? Yes and NO

HYDRATE--it's HOT!
if you have been to Houston...you will know what I mean when I say
it is HOUSTON HUMID HOT here in the ATX right now...


My 10 year old son just finished a 6 hour per day OUTDOOR soccer camp for one week.
When I picked him up in the afternoons, it was a minimum of 94 degrees.  
When he is doing that much endurance exercise, in that heat, for 6 HOURS...
I really don't care what he drinks- I just want him to DRINK!   


In the example above, a full strength sports drink with sugar is probably a good idea...
ESPECIALLY if it improves the chances of the child consuming enough liquids.


YET, if exercise is less than 90 minutes, or just a drink around the house,
 a sports drink is NOT the best choice.
Though it varies by brand, a 10 ounce sports drink can have a minimum of 10 teaspoons of sugar.
Children drinking EMPTY calories via sodas, juice, and sports drinks at home INSTEAD of water or 
low fat milk can contribute to childhood obesity and erosion of tooth enamel.


Would you like some GOOD NEWS?


Powerade has come out with a product called POWERADE Play
http://www.facebook.com/poweradeplay
It is specifically designed for younger athletes.  It is sweetened naturally with cane sugar and STEVIA!
Now, they didn't take out the artificial colors- but this is a huge improvement on products that have been readily available in the past.


My son isn't great about drinking enough, ESPECIALLY in the Texas Summer heat...
I would prefer he drink water, which he will do when he is really thirsty, but other times require a bit of 
"strong encouragement."
I have been searching for naturally sweetened, low calorie "fun" drinks for a while...
one that has hit stores here recently is called
Crystal Light Pure Fitness- naturally sweetened and no artificial colors or preservatives!! 
(yes- Alissa--woo hoo!)
http://www.kraftbrands.com//crystallight/varieties/Pages/default.aspx


This blog below also talks about how important it is for children to stay hydrated during sports.
Small water losses are magnified the less you weigh.
Parents, you know your children, you will make the best choices for your children's well being.


http://well.blogs.nytimes.com/2009/08/04/phys-ed-are-sports-drinks-actually-good-for-kids/


I hope this helps everyone in their quest to quench their family's thirst this summer!


DISCLAIMER-
I have not received any free samples/coupons/NADA- just excited that the options are improving

Frozen Banana- CHOCOLATE covered- of Course!

Hi friends

With May Madness past us, 
and the joy and HEAT of June and July jumping in...

Let's COOL OFF with some fun, frozen FRUIT desserts!

Since it is summer, I had my son along
to "help" me do the grocery shopping.

He wanted to buy a kit
for chocolate covered bananas. 
I thought we might

make it better (and with more CHOCOLATE) ourselves!


Summer also says...SORBET--you can make with any
kind of your favorite fruit!
Sorbet tastes great, and it's GOOD for you!


Below are a couple different versions of recipes 
that I found on COOKS.COM and allrecipes.com


If you try one, please comment on 
working4wellness.blogspot.com, 
and let me know how it goes.
Even better, take a picture and post it on here- I'd love to post the winner (we'll let my "helper"  pick!)

Chocolate and Peanut Butter  Covered Chocolate Banana  (cooks.com) 1 c. chocolate morsels 4 tbsp. butter 6 tbsp. creamy peanut butter Sliced bananas Melt chocolate and peanut butter. Insert toothpicks in banana slices.  Dip bananas in chocolate. Put on wax paper and freeze. _________________________________________________________________ PINEAPPLE - ORANGE SORBET (allrecipes.com) INGREDIENTS: 1/2 cup water 1/2 cup granulated sugar 2 cups orange juice 1 tablespoon lemon juice 1 (20 ounce) can crushed pineapple 2 teaspoons freshly grated orange zest DIRECTIONS: 1. In a medium saucepan, bring water and sugar to a simmer  over medium high heat until sugar is dissolved. 2. In a food processor, puree pineapple with its juice until smooth.  Transfer to a metal bowl, and stir in syrup, lemon juice,  orange juice, and orange zest. Freeze until slightly firm,  but not frozen. 3. Process mixture again in the food processor or  beat with an electric mixer until smooth.  Transfer to a freezer container and  freeze until firm, about 2 hours.