Is Your Salad Making You Fat?

We have the best intentions when we make a salad or order one in a restaurant. We think we're being virtuous ordering those greens with a bit of cheese and a few croutons.  How about some bacon bits and ranch dressing? Before you know it you have a salad on your plate that has more calories and saturated fat than a hamburger.

You can get fat eating salads. Really. If you add creamy salad dressing, cheese, nuts, dried fruit, croutons and bacon bits, you're adding hundred, if not thousand, of calories. Dr. Oz warns us of the fat salad, too, claiming that some women get half their daily calories from salad dressing.  Salad dressing = the emptiest of calories.

Okay, so how do you avoid the fat salad? Simple. Don't use that nasty salad dressing from a bottle or the fattening dressings they offer in restaurants. When I was fat, I lived on fat-free salad dressing.

Use salsa, balsamic vinegar or olive oil with a bit of salt and lemon as your dressing. Simple as that. (Tweet this).

Other Things to Nix
While we're at it, forgo the croutons and bacon. They are both empty calories. And if you're going to have cheese, have a flavorful one so that you need less of it. No cheddar or Monterey Jack. Have some feta, blue cheese or goat cheese. These all add a lot of flavor without a lot of calories.

Feta cheese

The Takeaway

• Don't eat bottled or restaurant salad dressing. Use salsa, vinegar (I love balsamic) or olive oiul & lemon. 
• Nix the croutons, bacon bits and bland cheese. 
• Opt for flavorful cheese, if you must have it, like feta, blue cheese or goat cheese. Just a bit to add some complexity.  

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Diet Tip #6: Wear Tight Clothing to Eat Less

Are you someone who doesn't have an "off switch" when it comes to food?  I am.  I could eat an entire head of broccoli dipped in queso (weird, I know), a jumbo bag of Lay's original potato chips or a basket of gourmet cookies in one sitting.  I am a recovering fat girl and could easily be one again if I wasn't vigilant about making quality food choices.

One of the most effective tips I've ever used when trying to eat less and engage that "off switch" is to wear tight clothing.

Stick with me.

I am not talking hoochie clothes.  I am referring to clothing that has a waistband or certain rigidity to it so that it will be constricting if you overindulge in food.

When you wear stretchy pants, flowing moo-moos or other loose-fitting clothing your waistline can expand if you eat too much.  There's a reason you see people in sweatpants at the all-you-can-eat buffets.

The Takeaway

SPANX High Power Shaping Brief

If you're in situation in which you will be presented with copious amounts of food, try tightening up.  Wear form-fitting pants, a slim-cut jacket, an a-line skirt or your SPANX.  You won't be comfortable eating a lot and you'll feel better about yourself for not doing so.

This tip works. Try it.

 

Diet Tip #5: Lose Weight by Eating A Good Breakfast

Green smoothie

I know we start the day with the best intentions, then happy hour rolls around and we've had two margaritas, a bowl of queso and a taco.  Or at least I have.

So if we wake up with good intentions to eat healthfully throughout the course of the day, take advantage of it and eat a quality breakfast.  Study after study shows that eating a well-balanced breakfast starts your day on the right note, helps you concentrate better and gives you more energy.  Breakfast doesn't have to be a huge ordeal.  Just make it a nutrient-filled offering that honors your intentions.

The finished product!

When I was fat, I avoided breakfast, thinking I would "save calories".  I would wind up hungry and binge later in the day.  Every now and then I'll skip breakfast but most days, I get in a green smoothie.  If I'm hungrier, I'll eat something more substantial.

My green smoothie features almond milk, a banana, spinach or kale, dark berries and chia seeds or flax seeds.  If all else fails the rest of the day and I eat nothing but cheese fries, I know that I will have at least consumed some healthy vegetables and fruit to get the day going.

Other quick & easy breakfast recipes: 

• Quick oatmeal (NOT sugar-laden instant) with a variety of toppings - apples, berries, banana, dried apricots, etc.  Top with some peanut butter and cinnamon.  Delicious. 
• A veggie and egg white omelet with a side of berries - again, takes all of five minutes to prepare. 
• Hard boiled eggs with salsa - don't knock it till you've tried it.  Hard boiled eggs are an easy make-ahead item. 
• A high-fiber cereal with some berries or a banana - a 2005 Harvard Health study indicated that high fiber cereals can help men reduce the risk of heart disease, stroke, diabetes, stroke, intestinal polyps and colon caner.  Look for a cereal with at least six grams of fiber per serving and is low in sugar.  Fiber One and All Bran are solid choices.  (A friend of mine calls these "colon blow"...that's another story) 

Personally, I tend to binge on cereal and am rarely satiated by it.  For some, it works.  Me?  Not so much.

Eating on the run?  Here are four breakfast options:

• Starbucks Feta and Spinach Wrap - one of my favorite breakfast items clocking in at 290 calories, 10 grams fat, 3.5 sat fat, 4 grams sugar, 19 grams protein.  
• Starbucks Classic Whole Grain Oatmeal - forgo the brown sugar they give you. This weighs in at 160 calories, 4 grams of fiber & 0 grams of sugar.  Adding nuts and raisins will affect these numbers. 
• McDonald's Fruit & Maple Oatmeal - nix the cranberry/raisin blend and light cream to get it down to 200 calories and only 16 grams of sugar.  
• Dunkin' Donuts Egg White Flatbread - 280 calories, 8 grams fat, 3 gram sat fat, 18 grams protein, 4 grams sugar.

The Takeaway

Get that good food in your stomach first thing on most mornings.  Your body (and waistline) will thank you later in the day. 

Daily Diet Tip #4: How High-Volume Foods Help You Lose Weight

To drop pounds, pump up the volume.  Not the volume of your music but the volume of your food.  Think fiber and water.

Fiber is your best diet friend.  It is bulkier and makes you feel full on less food.  Foods with a high water content offer the same benefit.

Wonderful Watermelon/Courtesy Watermelon.org

A cup of watermelon has 46 calories, according to TheDailyPlate.  One big, oatmeal cookie from, say, Starbucks (which I love) has 220 calories.  The watermelon is also a better choice from a nutritional standpoint versus the cookie which offers little nutritional value.  I usually can't stop at a cup, so have two cups for dessert.  That's still less than 100 calories and after two to three cups of a watermelon, you're probably pretty full.  One cookie?  It's not all that satiating.

The Starbucks Oatmeal Cookie/Courtesy Starbucks

The watermelon for cookie is an easy swap.  What else can you do?

Fill up on a big bowl of broth-based soup as an appetizer, go light on the cheese, breaded items, etc.  Too hot for soup?  Go for a veggie-laden salad.  Again, nix the croutons, heavy cheese, bacon bits and creamy dressings.

The Science
There is data behind this.  According to Women's Health Magazine, a study at Penn State University examined obese women who ate foods with a higher fiber and water content.  Those women lost 40% more weight than women who simply controlled their portion size and cut back on fat.

In another Penn State study, women ate the same weight of food over a 2-day period.  The women who ate the high-fiber foods on the second day took in 30% fewer calories but did NOT feel hungrier or less full.

The Takeaway
Think about it.  When you eat soup before dinner, you get full faster.  It's a simple matter of volume.

Here is a great list of high-volume foods (aka high-fiber, low-calorie) from the American College of Healthcare Sciences.  Definitely worth your time.

And The Best Diet Award Goes To......

The DASH Diet, according to U.S. News & World Report.

How the DASH Diet works
Courtesy NLHBI

In its fourth annual Best Diet rankings, U.S. News & World Report says the DASH Diet is a dashing success because it's healthy and helps prevent diabetes and heart disease.  Experts deemed Weight Watchers the best diet for weight loss and determined it's the easiest to follow as well as the best among all the "commercial plans".

A delicious Mediterranean Diet meal

The Mediterranean Diet, my personal favorite, earned top honors among Plant-Based Diets and tied for third overall behind DASH and TLC Diet. 

As for the most-Googled diet of 2013, the Paleo Diet?  It tied for last place with the Dukan Diet, the popular program offered by French doctor Pierre Dukan.  

What exactly is the DASH Diet? 

A day on DASH
Courtesy NHLBI

The goal of this plan is to lower blood pressure.  Based on the foods you consume, a nice side effect is weight loss.  The plan is lower in saturated fat, cholesterol and total fat.  

Here is a 64-page FREE PDF that explains the diet in-depth, offers an extensive meal plan and recipes by the National Heart Lung and Blood Institute which helped develop the DASH Diet.   

In general you would eat the following: 

• Fruits, vegetables as well as fat-free or low-fat dairy products. 
• Whole grains, fish, poultry, beans, seeds and nuts. 
• Little sweets, added sugars, sugary beverages and red meat. 

The DASH Diet Takeaway

It's a logical, plant-heavy eating plan that has you eating foods you know you're supposed to consume.  There's no secret.  It's good, solid common "eating" sense.  

Daily Diet Tip #3: Eat Dessert, Just Not All of It

Neiman Marcus Red Velvet Rose Cake

This is one of those "well, duh" diet tips but it's one we tend to follow in theory, rather than at the table.

Go ahead and eat the rich, decadent dessert but don't eat all of it.  Eat only three bites.  You don't need every last bite of the key lime pie, chocolate cherry bundt cake or (in my case) Baklava Ice Cream Cake from Ziziki's.

This is how it works:

1. Order dessert or, if you're at home, put it on the table.  Make the presentation nice.  
2. Take a normal-size bite. 
3. Put down your fork.  Remember that one? 
4. Slowly savor your dessert. 
5. Repeat steps 2 through 5 two more times.
6. After your third bite, put down the fork for good and push away the plate.
7. Enjoy what you just had and be proud of the fact you didn't gorge.

 Studies show that the first and last bites are the most rewarding. 

That's it!  It works.  Try it the next time you go out to eat or make dessert at home.  It's a truly effective method to lose weight or maintain your hard-earned weight loss.

Try This Trick When Dining Out Diet to Help You Lose Weight

Heading to a nice dinner this weekend to continue your New Year's celebration?  You can still maintain your 2014 weight loss resolution and enjoy your evening out with this simple tip that has helped me drop more than 50 pounds and keep it off for more than a decade.

What is it?  When it comes to ordering your food, think two....appetizers that is.  Order an appetizer, salad, soup or side as your, well, appetizer and another appetizer as your entree.

We know that restaurant portions are way too big.  Appetizer portions are just about right and, many times, more interesting than entree offerings.  If your dining companion is eating a full entree with side items, have a bite or two.  It's much more fun to share AND you won't miss the extra calories of a full portion.

Here are some real world examples:

Al Biernat's Menu

Al Biernat's is one of my favorite splurge spots.  When I was pregnant, I ate an entire order of their fabulous macaroni & cheese AND au gratín potatoes.  In one sitting.  Yep.  It was heaven.  I digress.  They have a diverse starter and salad menu.  Here are a few "healthier dinner" options:

• Mozzarella, Amelia's Farm Tomato, Avocado, Basil, Balsamic Demi salad to start followed by Steamed P.E.I. Mussels & Littleneck Clams in White Wine (my personal favorite)
• Soup of the Day followed by Teriyaki Marinated Natural Texas Quail, Roasted Mushrooms & Pickled Ginger
• Baked Goat Cheese, Portabella Mushrooms & Sweet Garlic with Al's Salad (another favorite).  

I employ this approach consistently at Al Biernat's and am always satisfied.  Al's is wonderful but not something we can afford to do every week. 

Let's look at a place like Hillstone (which I still call Houston's).   I actually order two side items every time I visit: the kale salad along with black beans and rice.  It's one of my favorite meals and, at $12, is a substantial and healthy option.  Here are some others: 

• Focaccia bread plate followed by the Grilled Artichoke. 
• Couscous and seasonal vegetables, ordered together.     

Craving Italian?  Maggiano's Little Italy, anyone?  They have a ton of great options: 

Courtesy Maggiano's Little Italy

• You could start with one of their side items like that Asparagus, Spinach or Broccolini (ask them to go light on the oil) and have the side order of Angel Hair Aglio Olio as an entree
• Tuscan Chicken Sausage & Orzo Soup followed by the Tomato Caprese salad.
• Bruschetta followed by the Jumbo Lump Crabcakes
• Start with Stuffed Mushrooms and have the Chicken & Roasted Pepper Flatbread

These are just examples.  You get the idea.  Try this approach once or twice and you'd be surprise at how you won't miss an entree when you dine out.  

Double Bonus?  This approach is friendlier on the wallet.  Eating sides and appetizers is normally less expensive than eating entrees.

Interestingly, I examined restaurants like Applebee's and Chili's.  Their appetizer options were consistently fried or cheese-filled items.  In this instance, it would make sense to stick with an entree from their "light" menu or a salad (hold the dressing - eat with salsa or vinegar) and enjoy one of those items.  The portions are still big, so I suggest taking some of it home.

And, remember, put that fork down between every bite.

Thank you for reading!  Have a great weekend. 

Take the Pain Out of Home Juicing with This Easy Trick

Before juice bars became the 2013 version of the cupcake and yogurt shop boom, I was quite the home juicer. From kale blends and green lemonade to pineapple mint juice and a grape lemon medley, I could have opened my own juice bar with all the mixing I was doing.

Green Lemonade

Why did I stop doing it so religiously?  For one, the ubiquity of juice bars and offerings from Whole Foods made the process easier.  Mainly, I hated the beating of cleaning my Breville Juice Extractor.  It sounds lazy but cleaning the pulp out of the feeder chute and the blade is a pain.  The leftover pulp in the pulp collector can sometimes attract fruit flies if the weather is warm.  It's just a whip.

One way to ease the pain is to place a grocery store produce bag in the pulp collector.  This makes cleaning this portion of the juicer a breeze, serves as a great way to recycle those bags and collects the majority of the pulp in a bag that can be tied shut so it doesn't attract fruit flies.  The video illustrates how to use the bag.

You still have to clean the blade, which can be a challenge, but it makes one step of the process easier.

Looking for homemade juice ideas?  Try this one:

• One bunch of kale - this provides vitamins A, C and K
• One half a pear - vitamins A, B1, B2, C, E, folate and niacin
• One entire celery heart, think about 6 stalks with leaves and all - this provides a bevy of vitamins B1, B2, and B6

That mixtures yields this tasty green juice:

YUM! 

Is Getting Enough Protein the Key to Weight Loss?

After three incredibly indulgent days in New Orleans, I am focused on temperance and moderation.  I might have had about a dozen souffle potatoes from Antoine's on Sunday.  Might.  

Antoine's Souffle Potatoes

As I plan my meals for the week, protein and greens are a key component of them.   Apparently, not enough protein could be one of they key reasons why we overeat. 

An Australian study found that the instinctive appetite for protein in humans is so strong that people will keep eating until their bodies tell them they have had enough of it.  The problem tends to be in that we eat too much crap before we will fill up on protein. 

The University of Sydney's Charles Perkins Centre determined that as we eat foods high in carbohydrates, fats and sugar, we reduce the amount of protein we consume.  The New Zealand Herald examines the findings published in Obesity Reviews. 

Courtesy: Beck's Prime

"We found that regardless of your age or body mass index, your appetite for protein is so strong that you will keep eating until you get enough protein, which could mean eating much more than you should,' said lead author Dr Alison Gosby.

When you consume things like soft drinks, which are fairly low in proportion of protein but high in calories, your energy intake will increase because you'll need to keep eating to get the protein you need,' Dr Gosby said."

Think about it, when you eat a lunch full of starches and sugars featuring potatoes, bread and cookies, you're not fully satiated.  You're likely to be reaching for that mid-afternoon snack.  

Worried about the expense of proteins like meat, fish or poultry?  Try less expensive sources such as beans, eggs, nut butters and tofu. 

Lentil, kale & sweet potato soup

It's easy to get protein at every meal.  Consider this: 

• An egg or two at breakfast.  Worried about fat and cholesterol?  Try egg whites.  Short on time, hard boil a batch of eggs on Sunday to last you throughout the week.  Out on eggs?  Try some Greek yogurt. 
• Add a tablespoon of peanut butter to your apple for a snack or pair that apple with a piece of string cheese. 
• Have a veggie burger or put a protein like chicken, turkey, lean steak, canned tuna or salmon on your lunchtime salad. 
• For dinner, make a big pot of veggie soup featuring lentils.  I'm partial to my lentil, kale and sweet potato soup.  Prepare a batch of chicken breasts for the week to have for dinner every night.   

Getting enough protein doesn't have to be expensive or time-consuming.  It's really quite simple and worth the effort when you consider the payoff. 

How to Cut Calories, Fat and Sugar with 10 Simple Recipe Swaps

You probably know that applesauce is the perfect swap for cooking oil.   But how do you eliminate cooking oil when you're sauteing yet still retain a recipe's flavor?  Easily. 

There are certain tips and tricks that can help cut calories and fat while cooking.  Many of these are well-known while others might be new to you.

The applesauce swap is one of my favorites.  I use it in place of oil in a brownie recipe.  The double bonus is that it makes your freshly baked goods moister than if you used oil.

The cheat is simple for sweet recipes:

• When a recipe calls for fat in the form of butter, margarine or oil, use applesauce in a one-to-one ratio.  Yep.  Simple as that.  
• You could also cut the amount of fat in half and use applesauce for the other half.

Here are some other great swaps from The Program by Kelly Traver and Betty Kelly Sargent.  That book doesn't seem to be in print in any more but you can get their updated book, The Healthiest You: Take Charge of Your Brain to Take Charge of Your Life. 

Real World Tips to Avoid Getting Fat Eating in Restaurants

Do you live on restaurant meals?  Starbucks in the morning, followed by Cafe Express for lunch and Mi Cocina at dinner?  That sounds like a normal Dallas day for many.

If you're eating all the food restaurants put on your plate, you can easily pile on the pounds.  Yahoo Shine has an informative blog post offering "10 Ways to Lose Weight at Restaurants."  I have lived my professional life on the road, eating at restaurants and lost more than 50 pounds in the process.  It's possible.

Some of the tips are good common sense, like these:
4 "Sauce on the side please!" - this is a no brainer.  Also ask for every salad dressing on the side. I would go a step further: when it comes to salads, ask for plain balsamic vinegar.  It's delicious and helps you avoid getting fat eating salads.

5 "All-you-can-eat buffets are not the answer" - True words!  I'm sorry, you might think you're saving money but if you overindulge in these enough, it will cost you in the long run.  You will pay for new clothes because you're gaining weight. You might also be visiting the doctor more frequently because of all the fried crap and sugar-loaded bombs you are consuming.  

I lived on the Golden Corral buffet when I was broke and worked in Knoxville in the 90's.  I was fat, sick and miserable. AVOID THESE.

One of the tips from the Yahoo article is important for us parents:

"8. I was a pediatric dietitian in a former life, so I feel compelled to warn parents against seemingly "kid-friendly" items. You likely already know this: Kids' meals can be loaded with calories, fat, and fillers that neither young nor old need to consume. Seemingly pint-sized meals weigh in at over 1000 calories-more calories than your little one might need in an entire day! Instead of ordering from the kids' menu, try ordering a healthy choice off the adult menu, and either request a smaller portion, split the meal, or simply take leftovers home."

Good advice.  Those chicken fingers and mini-pizzas are not your kid's friend.

Dinner at Maxim's in Paris - no chicken fingers allowed!

I would add the following:

• Don't eat the whole meal.  Restaurant portions are huge.  Put half of your entree in a box.  You won't miss the other half and you will have an additional meal for later in the week. 
• If it's just a regular restaurant night out and not the meal of a lifetime, leave two bites on your plate.  Two, small bites will save you some calories. 
• Getting quesadillas or something else cheesy?  Ask the server to go light on the cheese.  Again, you won't miss the extra grease. 
• Share your desserts!  Always.  You don't need the whole thing. 

Like this?  You might also like these: 

• How I stayed slim eating indulgent meals in Parisian restaurants. 
• How to enjoy Tex-Mex without getting fat. 
• How one woman lost weight following the Starbucks diet.

Gina's Delicious Kale, Lentil and Sweet Potato Soup

Will she like it? 

While looking for easy ways to use some vegetables I had on hand, I found a recipe for kale, lentil and sweet potato soup on the blog Eat Live Run.  While her version is great, I have formulated my own adaptation that I think is fabulous.

Gina's Kale, Lentil and Sweet Potato Soup

• 1/2 cup red lentils
• 10 diced baby carrots, peeled and small diced
• 3/4 large onion, diced
• 1 tsp garlic (garlic powder is fine in a pinch)
• 4 stalks celery, diced
• 1 bunch lacinato kale, torn
• 1 sweet potato, peeled and chopped into small 1/4-1/2″ cubes 2 tsp olive oil
• 2 cups chicken or vegetable stock 
• Mrs. Bragg's Organic Sprinkle Seasoning to taste 
• red pepper flakes to taste

Directions:
Heat the oil in a saute pan.  Once hot add the onion, celery, carrot and sweet potato and cook until softened.  Add the garlic and kale and continue cooking until kale wilts.

Transfer vegetables to a soup pot.  Add the lentils, seasoning and stock.  Bring to a boil, then reduce heat and simmer until lentils and sweet potatoes are tender and have absorbed most of the liquid.

I served this with a warmed baguette and bit of brie.  The sweet potatoes and lentils provide a hint of sweet, the kale provides texture and the red peppers add some heat.  This soup didn't need any salt or pepper.  It's a substantial dish.

But does the kid like it?  That's the million dollar question.

Call her Mikey....she likes it! 

She dug it!  She would pull a piece of onion or kale out of her mouth if it was too large.  Otherwise, she loved it, particularly the lentils and sweet potatoes.

This recipe took about 45 minutes to make, start to finish taking into account my remedial knife skills.  It freezes beautifully.

 

Mediterranean Diet Recipe: Halibut with Roasted Tomatoes and Balsamic Glaze

Now that we know the Mediterranean diet is quite possibly the best, tastiest and healthiest diet  ever, how about a recipe that you can master in all of about 20 minutes?

The Mediterranean Diet: Possibly the Tastiest and Healthiest Diet Ever (Wine and Chocolate Included!)

This is a diet you have heard about time and again. It's nothing new. In fact, it's thousands of years old. 

IT is the Mediterranean diet. A simple approach to eating that has been for millenia. It also recently landed on top of U.S. News and World Report's "Best Diets of 2019" list as the Best Diet Overall.

A recent study conducted by researchers at Spain's University of Barcelona examined the diet's effect on heart disease. The New England Journal of Medicine determined "the Mediterranean diet as the most likely dietary model to provide protection against coronary heart disease." The study says eating this way reduces risk of cardiovascular disease up to 30%.

The results were so overwhelmingly positive that the study ended early because, according to the New York Times, "it was considered unethical to continue."

Is Dieting Part-Time the Key to Successful Weight Loss?

Is dieting part-time the magic, quick weight loss formula?  Maybe.

Okay, so I'm not a fan of the concept of "dieting" in general.  It sets you up for failure because it is temporary.  For sustained weight loss and overall health, it's about a longterm commitment to eating the right way for you live a healthy lifestyle. 

I am in favor of a healthful diet that focus on consuming quality food regularly.  Eating outstanding, delicious food versus low-calorie, fake food crap helped me lose 50 pounds more than a decade ago and the baby weight in 2011.

You might have heard some buzz about intermittent fasting for weight loss.  There are two popular books on the market outlining the approach: "The Fast Diet", which is popular in the UK, or "The 5:2 Diet".

The concept is easy: eat whatever you want five days a week and restrict your calories the remaining two days.  Think under 500 calories for women, under 600 for men.

In theory it works because people generally cannot eat enough on their "eat whatever you want days" to compensate for their lower calorie consumption days.   There is a lot of science to support calorie restriction, even part-time.  It reportedly improves cholesterol level and helps dieters develop a better sensitivity to insulin.

This theory has its critics: it can lead to yo-yo dieting, bingeing and digestive issues.

Here's my take: I've done this before, particularly after a "high calorie" weekend or day.  It kind of works.  It helps you achieve overall caloric balance during the course of the week.

Is it a smart idea as an overall diet approach for permanent weight loss?  Probably not because I don't think it addresses the root cause of why we're heavy.

It can be a solid way to keep the waistline in check, however, if you have had an indulgent day prior.  It's also easy to execute when you're working or super busy because, as many of us have experienced, you just don't have time to eat.  That was the case for me at Rangers spring training in February.

Additional bonus: it helps you learn to deal with hunger pangs, something I feel we've gotten away from in our constantly grazing world.   

Here is my "under 500 calorie" diet plan, if I am planning on a lean day.  Again, this is NOT something I recommend for every day consumption. 

• Double tall skinny latte with cinnamon - provides a satiating 100 calories and some protein.
• An apple - a dieter's best friend.
• A big spinach salad with cucumbers, celery or any other "green" low-starch vegetable with balsamic vinegar. 
• A can of tuna with more spinach for dinner.  I like the tuna mixed with dijon mustard. 

Drink lots of water with lemon or caffeine-free tea.  This is low-calorie meal plan that can be satiating. 

Have you tried the 5:2 Diet? How did it work for you? 

Suja Master Cleanse Juice: FINALLY A Way To Drink The Master Cleanse Juice And Not Gag

Have you ever tried to master the Master Cleanse, the juice fast created by Stanley Burroughs?  It's popular and helps you drop pounds fast.  Burroughs claims weight loss isn't the point.  Please.

Regardless of your Master Cleanse goal, the juice tastes horrific.  It's a blend of lemon juice, cayenne pepper, grade B maple syrup and water.  The first time you try it, you might gag.


Suja Juice is trying to make the urine-colored (really) concoction a little more palatable with their Master Cleanse juice.  I first saw it at Whole Foods and almost gagged at the price.  It is $8.99, too much for me to drop on something I might poor down the drain.   I went back later in the week and saw a $3 off coupon attached to the bottles so I took the plunge.

The Verdict?
It's not bad!   You taste a definite heat from the cayenne pepper.  There's a decent amount of afterburn but it's not too strong.  It's almost pleasant, like a quality salsa fresca.   You also taste a hint of lemon but not much maple syrup.  In fact I couldn't even sense it.  It's lightly sweetened, not syrupy at all.

Rock Your 2013 Resolution: Preparing for Those Unexpected Snack Attacks

Tuesday, I had a weak moment at work.  I visited the vending machine.  Twice.  Once for Baked Cheetoh's and again for some weird, fake Butterfinger Wafer bar.  I don't know what it was, I guess I was craving fake, orange food.  

My moment of weakness

Not only did that fly in the face of my New Year's resolution to avoid visiting the vending machine, it went against my philosophy of trying to eat real food, as well.  Another resolution: don't wallow on the negative.  So I'm moving on!  And learning from it.

What's the lesson here?  Be prepared!  Whether it's sitting at a desk all day or running around town, like I do many days covering sports across DFW, I usually bring a snack to quiet any crazy cravings.  A key to snacking success: get a bit of protein and keep it under 200 calories.

I'm a huge fan of homemade trail mix bars.  I like the mix of nuts, berries and natural ingredients I can control.  Unfortunately, I can't eat them right now because of some recent dental work. 

Here are some other portable, easy snacks that are great when you're on the go or stuck at your desk:

• A piece or two of string cheese with an apple or grapefruit (I peel & eat them just like an orange).  I buy the big bags of string cheese from Costco.  They last forever.
• Hard boiled eggs - they might stink up your car but they're a perfect food.
• Luna Protein Bars - love these.  Each bar has between 170-190 calories with 12 grams of protein and three grams of fiber.
• Luna Fiber Bars - I just discovered these and really like them.  Each bar has 120 calories and seven grams of fiber.
• Premade peanut butter and jelly sandwich - not a BIG, honking one, a small one.
• Precut carrot, celery or bell peppers (my personal fave) with a packet of portable hummus 

Plan your day.  Carry those snacks with you to work and around town.  It might save you from visiting that vile vending machine and a few bucks in the process.

What are some of your favorite, healthful snack options for those times you're stuck at your desk? 

A Quick, Easy Oatmeal Recipe That Keeps You Going All Day

It's so easy to overlook breakfast or grab some delicious yet calorie-killing scone from Starbucks or a big, fat (literally) bowl of cereal.  Don't!

Anyone who knows a thing a two about weight loss or weight loss maintenance extols the virtues of a good, healthy breakfast.  There are a slew of studies that support this.

One of my favorite breakfasts is this oatmeal recipe which is ridiculously easy to make. Bonus? Oatmeal is satiating.

According to Nutrition Journal, eating oatmeal for breakfast leaves you feeling full longer than if you ate cold cereal. (Tweet this)

The following recipe yields one serving:

• 1/4 cup of oatmeal, I love Open Nature Quick Cook Steel Cut Oats
• 3/4 cup of water
• 1/4 -1/2 apple, chopped
• 1 tablespoon peanut butter, I like Earth Balance. Any nut butter will do. 
• Liberal dash of cinnamon

Looks like baby poop but it's delicious!

Microwave the first three ingredients in a bowl for one minute and stir. Microwave another minute or two depending on the consistency you like. Take the bowl out of the microwave and add peanut butter and cinnamon. It will be piping hot, so let it cool for five minutes.

If you're out on apples or want to mix it up just microwave the oatmeal and water and add some fruit once it's cooked. Blueberries, blackberries, strawberries or raspberries are good.

It looks like a dirty diaper in a bowl but it's delicious.

According to the Daily Plate, this is 261 calories, 11 grams of fat, 5 grams of fiber, 8 grams of protein and 5 grams of sugar.

Don't Get Fat Eating Salads! Here's the #1 Tip to Slim Down Your Salad

Did you know that young women get half their daily calories from salad dressing?  Half!

At least that what Dr. Oz (love him!) claimed on The Today Show Monday morning when I was channel surfing.  That means you're wasting a ton of empty calories on a condiment!  A condiment, that in many cases, is loaded with saturated fats and high fructose corn syrup.  And that gross, fat-free salad dressing?  Forget it.  It has a ton of sugar, preservatives and other crap that make you fat, as well.

When I was fat, I lived on fat-free salad dressing.  When I made the commitment eat to real food, all of that fake garbage went right out the window, including the bottled dressing.

In lieu of salad dressing, I normally top my salads with a good balsamic vinegar.  It adds a wonderful flavor and might also help you burn fat.  A Japanese study done in the mid-2000's found that subjects who ate a high-fat diet but included vinegar, ultimately lost 10% more body fat than those who did not consume it.  Sweet!

Other great options are a balsamic reduction, salsa, homemade dressing or just a bit of lemon and olive oil.  These are fresh, easy and taste so much better than a bottled dressing that has been sitting on a store shelf for six months.

Two flavorful, affordable vinegars

In some restaurants, when I specify I would like plain, balsamic vinegar along with my salad, servers sometime make a mistake and bring balsamic dressing instead.  They are usually happy to correct the error.  In Mexican restaurants, I always top my salad with salsa, except at Mi Cocina.  I do splurge and request their spicy blue cheese dressing on the side for their Rico Salad.  I LOVE it but only eat it once in a while and don't eat all of it.  Just a few bites.

Crazily, some places don't have vinegar.  I stopped eating meals at Panera because the sandwich shop doesn't make its dressings on-site.  Meaning, it's shipped in and full of preservatives and high-fructose corn syrup.  Subsequently, they don't have any vinegar in their stores.  At least that's been the case at the three across DFW I've visited.

Try eliminating bottled salad dressing from your diet.  It's another way you can rock your 2013 weight loss resolution and easily cut empty calories from your diet.

It Was Only a Matter of Time: The Starbucks Diet

Jared Fogle dropped 245 pounds eating Subway sandwiches in the 90's.  Some random chick lost weight eating only Taco Bell drive thru fare.  Now a 68-year old Virginia librarian claims she has lost 85 pounds over the past two years getting her meals from Starbucks.

Here is a sample of Christine Hall's daily diet.  

She usually starts the day with oatmeal and a black coffee (140 calories)  while her lunch and dinners consists of either a bistro box - a selection of cheese, bread and meats - or a panini which  total around 220-460 calories.