Healthy Eating Tips For Summer Cook Outs

Memorial Day is the unofficial start to summer and the official kickoff to cook-out season!   This doesn’t mean you have to sabotage your waistline.  You can still have fun and eat healthy.  Here are some of go girls tricks.

1.  Always bring the low cal appetizers like raw veggies with a low fat dip,  fruit salad, or a healthier version of a side dish.
2. Try to stay away from the high fat meats, such as, hotdogs, sausage, or ribs.  Choose the grilled chicken or even a small or half a burger.
3. Take only 1 starchy side, like potato salad, macaroni salad, pasta salad, or baked beans.
4. Have fruit for dessert.
5. Stay away from the sugary drinks.  Instead choose diet drinks or bottled water.
6. Limit your alcoholic beverages.  To save calories use diet soda or seltzer water for mixers and lite beer is the better option.
7. Most importantly start the day with exercise.  Take a power walk or bike ride in the morning.  You will actually feel more energized for the rest of the day.

Healthy Eating Can Cost Less

Is it really more expensive to eat healthy?

According to a study released by the USDA last week,  it is actually less costly to consume fruits, vegetables and other healthy foods than foods high in saturated fat, sugar, and sodium.

This is what they found:

•  Foods low in calories for a given weight tend to have a higher price when the price is measured per calorie—vegetables and fruits without added fat or sugar are low in calories and, by this metric, tend to be a very expen- sive way to purchase food energy.
• Conversely, still using the price-per-calorie measure, less healthy (moderation) foods high in saturated fat and/or added sugars tend to be high in calories and have a low price per calorie.
• However, when measured on the basis of edible weight or average portion size, vegetables and fruit are less expensive than most dairy, protein, and moderation foods.

This is in contrast to what most consumers currently believe that they cannot afford to eat healthy.  However, it would actually be cheaper to to consume a nutritionally balanced meal based on the 2010 Dietary Guidelines and ChooseMyPlate.gov than junk food.

Resource: http://www.ers.usda.gov/Publications/EIB96/EIB96.pdf

5 Fun Workouts For Only $1 Dollar

On my last visit to the local dollar store, I came across quite a few items for some fun workouts.  According to the USDA’s Dietary Guidelines, it is recommended that you engage in moderate physical activity for at least 30 minutes on most days of the week.   Moreover, you will be amazed how many calories you can burn.

Here is what I found at the dollar store; calories burned are based on 3o minutes of the activity and 150# person.

HULA HOOP

• Burns 216 calories

FRISBIE

• Burns 103 calories

JUMP ROPE

•  Burns 273 calories at a slow pace

BADMINTON

• Burns 153 calories

WATER NOODLE

• Burns 136 calories

So have some fun and get more exercise!

Wendy’s Frosty Skinny Version

I came across a copy cat recipe for a Wendy’s Frosty on Pinterest.  I tweaked it to make it fat free and low calorie.  The final product is amazing!  Tastes just like a real Frosty.

INGREDIENTS:

• 1 cup fat-free milk
• 2 tablespoons low calorie (sugar-free) chocolate instant pudding
• 2 tablespoons Cool Whip Free
• 1 teaspoon vanilla
• 8 ice cubes

Place all ingredients in blender and blend until smooth.  Pour in a glass and freeze until it has a frosty consistency.  Makes 1 serving; 130 calories and 0 fat.

How Many Calories Are You Really Drinking?

Do you know what’s in your drink? Drink calories do add up and could be preventing you from losing weight. Just by making the change to reduced calorie or calorie free drinks, you can lose tons of weight. I had a client I counseled who made the switch from regular soda to diet soda and lost 18 pounds. WOW!

Instead of regular soda, drink diet and you save 130 – 200 calories per 12-oz. can. If you drink 2-3 cans of soda daily, you could lose 4 pounds within a month.

Water remains the best drink of choice.  Water helps with digestion and maintains hydration to boost metabolism.  Replace high sugar drinks with water to enhance weight loss.  Set your goal for 8 glasses a day.

Save Calories with Tips To Cut Sugar

One of largest pitfalls to extra calories is added sugar.  Extra calories lead to weight gain.

From the Academy of Nutrition and Dietetics  http://www.eatright.org/Public/content.aspx?id=6442469635

Here are some tips on limiting added sugars while treating your sweet tooth:

• Enjoy fruit, a naturally sweet treat.
  • Add to salads, salsas, sauces, toppings and more.
  • Snack on fruit and enjoy as dessert instead of candy, cookies or pastries.
  • Use fruit to sweeten oatmeal or cereal.
• Drink healthy drinks.
  • Switch to water or low-fat or fat-free milk instead of sodas, energy drinks or sports drinks.
  • Drink 100-percent fruit juice in moderation instead of sugary fruit drinks.
  • Try carbonated beverages with no added sugars or add lemon, limes or cucumbers to water for additional taste.
• Compare foods.
  • Read food labels of packaged foods and choose the ones with little or no added sugars.

Tex Mex Rice and Beans

Did you know Cinco de Mayo was celebrated more in the states than in Mexico?  It’s true!

This recipe makes a great side dish or you can serve it as the main entrée.  It is quick to make and only 4 ingredients.

INGREDIENTS:

• 1 can RO*TEL diced tomatoes and green chilies
• 1 can pinto beans, drained and rinsed
• 1 cup cooked rice
• 1/2 cup shredded low-fat cheddar cheese

In large skillet over medium heat, simmer RO*TEL tomatoes for 5 minutes.  Stir in pinto beans.  Mix in rice and simmer.  Sprinkle cheese on top and let melt.

Makes 8 servings.  97 calories and 3 grams of fiber per serving.