New Year's Eve At The Bar

Nutrition Lizard: I'm going out for New Year's Eve and will have access to an open bar.  What drinks should I choose? 

You may feel you want to "get your money's worth" since you probably paid a significant amount to attend.  

Beer (12 oz):  Light beers range 100 - 120 calories and most other beers range from 130 - 200 calories.

Wine (4 oz): A small glass is typically 80-100 calories.  

Mixed drinks:

• Most 1.5 oz shots are 100 calories
• Average mixed drinks range from 100-250 calories (or more!)
• Limit high calorie drinks (400-600+ calories) such as margaritas, daiquiris, pina coladas, mud slides and long island ice teas.  

Bottom Line

1. Choose light beers, wine or mixed drinks made with calorie-free mixers such as diet soda or diet tonic water.  
2. Limit shots.
3. Make sure to eat dinner beforehand.
4. Drink slowly and consume plenty of water between drinks.
5. Have fun!

Best Bites: Starbucks

You want a fast breakfast on the run and you head to Starbucks.  What are the healthiest options?

Best drink options (tall size, 12 oz, non-fat milk and no whip cream):

1. Cafe Latte or Skinny Flavored Latte:  90-100 calories and 9-10 g protein
2. Plain black coffee with optional artificial sweetener and skim milk (plain coffee has very few calories) 

Black coffee may be obvious, but why lattes? Even though lattes have more calories than plain coffee, they have protein which will help keep you full if you aren't eating other protein foods!

Best food options: 

1. Perfect Oatmeal with nut topping: 240 calories and 7g protein (watch out for the brown sugar and fruit toppings which combined will make the oatmeal 390 calories)
2. Egg white, spinach and feta wrap: 280 calories and 18g protein

Say NO to bakery items - the mini donuts are about 130 calories, but with no protein or fiber you will be hungry in no time.   Most of the muffins, scones and other baked goods range between 350 - 500 calories each!   Most people believe muffins are healthy but this is NOT true!  Even "reduced-fat" or bran muffins still are loaded with calories and fat.  One example is the zucchini walnut muffin which will set you back 490 calories and 28g fat!  

Worst drink: Peppermint White Chocolate Mocha (large, whole milk, with whipped cream) will cost you 700 calories!  It sounds absolutely delicious so stick to a small with skim and no whip cream and it's only 270 calories.  

Black Bean Soup Recipe

Hungry Girl has a great black bean soup that is very easy, healthy and a huge crowd pleaser!

Peachy-Keen Black Bean Soup (posted with permission from Hungry Girl and with couple small changes)

Ingredients:

• Three 15-oz cans of black beans, rinsed and drained
• 32 oz low-sodium chicken or vegetable broth
• One 12-oz jar peach salsa (or any other fruity salsa)
• 1 tsp. cumin
• Optional toppings: fat-free sour cream, chopped cilantro, lime

Directions:

1. Mix beans, broth, salsa and cumin in large bowl
2. If desired, thicken soup using an immersion blender or pour half of the mixture into a blender
3. Cover soup and refrigerate for at least 1 hour to allow soup to thicken and flavors to blend (soup may separate)
4. To serve, stir soup thoroughly and heat in microwave or on stove until desired temperature.
5. Enjoy! 

I know...beans and peach salsa may not sound like a great combination but you have to try it! It's also easy to store these ingredients on your shelves so you can throw together a great dinner anytime.

Holiday Season

It's the holiday season and many people will celebrate at holiday parties and family gatherings with tons of food.  Most people give up on watching their weight before the season even starts and just accept the fact that they will gain a few pounds.  This doesn't need to happen!!

Do you ever realize most people eat more food when it's free?  Remember free food doesn't mean it's calorie free!  Keep in mind the tips discussed in the Thanksgiving Post to watch your calorie intake but still enjoy the festivities.


Enjoy your favorite holiday cookies that you look forward to every year!   Keep the portion size small, try to exercise over the weekend and watch the amount of alcohol consumed, which can really add extra calories.

Happy Holidays!

Holiday Giving

Many people like to donate during the holidays.  If you happen to be looking for an organization,  I recommend the Lakeview Pantry.  This food pantry is part of the Greater Chicago Food Depository and is one of the longest-lived food pantries in Chicago.   It provides food for those living below the poverty level and also help clients with unemployment and housing instability.  It's a wonderful organization and a great cause.

Liz's Favorites: Non-Food Favs

Oprah has her list of favorite things so I wanted to share my 12 favorite things I discovered this year!  I am NOT paid by any of these companies, I simply love the products and want to share!


12.  Scunci No slip hair ties - best hair ties I have ever used, especially great for exercising!

11.  Sony ear phones - these are very comfortable and never fall off my ears.

10. Bananagrams - very fun word game!

9. MAC lip gloss - it is not sticky and I love the shine.

8.  Twisted Peppermint candle - it fills the house with the most amazing smell.


7.  Gorillapod - lets you hook your camera onto anything so you can jump in the shot too!

6.  Camelbak water bottle - easy to use at work or exercising.

5.  Netflix - I just joined and love how easy it is to watch movies.


4. Smart Wool socks - my feet are never cold with these amazing socks. They come in light or heavy weight fabric so I have a pair to wear with dress pants and another pair for hiking.

3.  L'Occitane shea butter hand cream - it is the only thing that keeps my hands from cracking in the winter!

2. MacBook - now that I've tried a Mac, I will never go back.

And my #1 favorite thing this year....

1. Kindle - I really enjoy reading and I never thought I wanted a Kindle...until I tried it and discovered how incredibly easy it is to use.  It makes reading at the gym a breeze!   I LOVE it.

Weight Loss Tips

Many people want to lose weight, especially after the holiday season when it's a New Year's resolution.  If there was a miracle diet plan or pill, everyone would be thin.

Eating healthy foods should be part of a lifestyle and not short term "diet" you are on for a few months and then revert to previous eating habits. Make a few diet changes, increase exercise and you will be successful!  Small changes can make a big difference over time!  Here are a few tips:

1. Eat at least three meals a day: Skipping meals makes you even hungrier for the next meal which causes many to overeat.  
2. Eat slowly: It takes 20 minutes for your stomach to signal your brain that you are full!  Pay attention for signs of feeling full.  
3. Drink enough calorie-free drinks: Many times we are thirsty when we think we are hungry.  Also, as we age, we lose some of our thirst cues and do not feel thirsty.  Drink enough water, sugar-free tea, coffee or diet drinks. Try to reduce the amount of juice, regular soda and alcohol consumed.
4. Eat enough fiber: Fiber helps us feel full, helps keep us regular and helps lower our cholesterol.  Choose whole grains, vegetables, fruits and beans.  
5. Plan meals and snacks: At the beginning of the week, decide what meals and snacks you will make and buy food accordingly.  Prepare healthy foods ahead of time, such as washing and cutting fruit and vegetables, so they are easy to eat and grab if you are on the run.  
6. Cooking foods: Limit the amount of oil used in cooking.  Try to bake, broil, roast or grill instead of frying, which adds extra calories and fat. 
7. Exercise: Aim for at least 30 minutes per day.  This does not only need to be at a gym. Many activities count as exercise including three 10-minute walks, dancing, cleaning and sports.
8. Use smaller plates: Over the years, the portion sizes of our foods have significantly increased and we believe we are done with a meal when our plate is clean. Using a smaller plate is an easy trick to help reduce calories.   Consume a big salad with low fat dressing and have 1/2 of your plate filled with vegetables, 1/4 with starch (rice, potatoes, bread, pasta) and a 1/4 with lean meat (chicken breast, pork loin, sirloin, turkey breast, fish).

Changing Portion Sizes Then And Now

Weight loss

Nutrition Lizard:  I would like to lose 25 lbs.  How long do you think it will take? 

We recommend only a 1-2 lb weight loss per week, so it could take up to about 6 months of hard work.  To lose weight, you have to burn more calories than you consume.  There are 3,500 calories in one pound which means a calorie deficit of 500 calories per day to lose 1 lb per week.  It's best to increase exercise and decrease caloric intake in order to burn 500 calories per day.  

The Biggest Loser makes losing weight look fairly easy.  Contestants regularly lose 5-10 lbs per week and are often upset if they only lose 4 lbs.  The show doesn't mention that the contestants are exercising for at least 8 hours a day and are on a very restricted calorie diet!  I do appreciate the fact that they discuss healthy eating and prove that with exercise and a healthy diet, it's possible to lose a significant amount of weight. However, the show creates unrealistic expectations about weight loss. 

More to come on tips for losing weight!  

Calcium and Vit D - *NEW* Recs

On November 30th, the Institute of Medicine released new recommendations for vitamin D and calcium intakes.

Bottom Line:  Vitamin D recommendations are increasing to 600 IU/day for 1-70 years and 800 IU/day for 71+ years.  The Institute of Medicine suggests you do not need to take supplements. However, in my opinion, it is hard to get enough vitamin D from foods and many factors decrease the ability for your skin to make enough vitamin D.  Therefore, I take a vitamin D supplement.  Talk to your doctor before deciding to start on supplements yourself.

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Many people know that vitamin D plays an important role in calcium absorption and bone health but it has been found that vitamin D influences over 200 genes including ones that affect diabetes and immunity.

New Daily Recommendations: 

• Calcium 
• 9-18 yrs: 1,300 mg
• Men: 19-70 yrs 1,000 mg, 71+ yrs 1,200 mg
• Women: 19-50 yrs 1,000mg, 51+ yrs 1,200 mg
• Vitamin D
• Infants: 400 IU
• 1-70 yrs: 600 IU 
• 71+ yrs: 800 IU

SOURCES:
Sunlight: Our bodies naturally produce vitamin D from sunlight. The National Institute of Health recommends approximately 15-30 minutes of sunlight between 10am-3pm at least twice a week to provide adequate vitamin D intake.  Many factors can reduce the body's ability to make vitamin D including sunscreen use, heavy cloud cover, winter months, locations away from the equator, aging and obesity.

Food Sources:

• Cod liver oil (1T): 1,360 IU
• Salmon, Mackerel, Sardines (3 oz): 250 - 500 IU
• Tuna fish in oil (3 oz): 200 IU
• Fortified foods such as OJ/milk (8 oz): 100 IU  
• ALL cow's milk (and most soy milk) is fortified with vitamin D even though whole milk normally is called "vitamin D milk"

Blood Test: Have your vitamin D level checked!  You want your levels to be greater than 30 ng/mL.  If they are low, try to consume more vitamin D containing foods or talk to your doctor about taking a soft gel capsule (not hard pill) supplement.  Make sure to take the supplement with food containing fat as it is a fat-soluble vitamin and requires fat to be absorbed.  

Healthier Lizagna Recipe

I love making lasagna in the winter.  It can be very high in calories and fat, but with a few tweaks, you can enjoy lasagna (and lots of leftovers) with this healthier and delicious recipe!

Servings: 8 
Ingredients:
6 whole wheat lasagna noodles
1 tsp olive oil
1 medium onion, chopped
1 green pepper, chopped
1 bag spinach, washed
1 package of low-fat ground turkey breast (such as Jennie-O extra lean ground turkey breast)
2 jars tomato sauce (try to find one with less than 50 calories per 1/2 cup such as Whole Foods 365 brand Tomato Basil)
1 can of low sodium diced tomatoes
1 container of fat-free ricotta cheese
1 egg
1 package of 2% shredded mozzarella cheese
Garlic powder
Italian seasoning
Dash of pepper and parsley, to taste

1. Preheat oven to 350 degrees.
2. Cook 6 whole wheat pasta noodles (about 1/2 package) according to cooking directions on box
3. Meanwhile, saute onion and peppers in olive oil.  After a few minutes, add spinach and a few dashes of garlic powder and Italian seasoning.  Remove cooked vegetables and put in separate bowl.  
4. Cook ground turkey breast in same saute pan until all meet has a white color. 
5. Add 2 jars of tomato sauce, vegetable mix and can of tomatoes to the cooked turkey meat and simmer for 5 minutes.
6. Mix ricotta cheese, egg, pepper and parsley.
7. Spray 9x13 pan with cooking spray and layer: sauce, 3 noodles, entire ricotta cheese mixture, majority of sauce, sprinkle with mozzarella cheese (1/3 package), 3 remaining noodles, remainder of sauce, and sprinkle with mozzarella cheese (1/3 package).  
8. Bake covered with tin foil for 45 minutes; remove foil and bake for another 10 minutes. Let cool for at least 10 minutes before enjoying.  

Tip:  The prep time may be more than other dishes but it makes such a huge portion that it's worth it.  Freeze leftovers for delicious and easy meals! 

Liz's Favorites: Extra Lean Turkey Breast

Looking for a quick and healthy meal?  Something I like to always have in my freezer is a package of Jennie-O Extra Lean Ground Turkey Breast.

TIP:  Make sure the package says "ground turkey breast" and not simply "ground turkey", which may actually include the turkey skin, and is higher in fat and calories!

Nutrition Facts:  The "Extra Lean" version has only 120 calories, 1.5 grams of fat and 26 grams of protein per serving (5 servings per container).  The "Ground Turkey" version has 220 calories, 17 g fat and 19 g protein.

You can use it to make many things; some of my favorites include whole wheat pasta with meat sauce, lasagna, tacos, chili and turkey burgers.  If it is stored in the freezer, always thaw it in the refrigerator the night before you want to use it and never on the counter as this increases the risk of bacterial growth.

Recipes coming soon!

Foods to Avoid on a Date

Julie, from Can't Hardly Date, blogs about her hilarious online dating experiences.  The blog made me think about foods to avoid when you first start dating someone.

Watch out for the following:

1. Messy foods:  Major turnoffs include food all over your face and licking fingers clean. Try to avoid eating messy foods such as ribs, chicken wings, lobster, tacos, soup (if you tend to slurp) and big sushi rolls (stick to one-bite pieces).


2. Food stuck in your teeth:  Limit spinach, corn and foods with seeds that can easily get lodged.  Try to swish water in your mouth when your date isn't looking. If you are really worried, bring floss with you for a quick trip to the restroom.

3. Purple teeth: Some people's teeth become stained very easily from red wine. If this is you, stick to other drinks such as white wine, beer or a clear cocktail.


4. Gas:  If you have bad gas, there is no date #2.  Before the date and during the meal, limit foods you can't tolerate such as beans, prunes, raw veggies, high fat, spicy foods, and milk (for some people).  You don't want to end up like this guy who was in the bathroom three times during the date....yikes!


5. Get a good night kiss: Avoid bad breath!  Stay away from heavy onions, garlic or spices; foods that limit bacteria growth include fruits, veggies and cheese.  Keep a pack of sugar-free gum such as Trident in your pocket or purse for an easy breath refresher.  Don't smoke (unless your date smokes too)!

Bottom line:  Choose foods that you can eat with a fork and knife, swish your mouth with water after dinner and pop a piece of sugar-free gum.  Keep these tips in mind and you just might make it to date number two!

Thanksgiving Leftovers

Thanksgiving is around the corner so it's time to talk about leftovers.  Many people leave food out for hours to let guests nibble throughout the evening which can cause bacterial growth.  Avoid getting a foodborne illness this Thanksgiving!

1. Avoid cross-contamination: Use separate plates, utensils, cutting board, etc for raw meat and cooked meat to avoid spreading harmful bacteria.  

2. Chill food fast: Food should not sit out on the counter for more than 2 hours in the "danger zone" which is 41-135 degrees Fahrenheit.  This temperature range is where most bacteria grows.  If you want to keep food out, make sure the cold food is kept below 41 degrees and the hot food above 135 degrees.  You CAN put hot food in fridge and foods will cool down faster in shallow containers.

3. Heat leftovers well: Make sure the food is steaming after being reheated in the microwave.

Have a safe and delicious Thanksgiving!!

Sugar-free foods

Nutrition Lizard, "Should I choose sugar-free foods?"

The answer depends on what type of sugar-free ingredients are used.  Companies replace sugar with either artificial sweeteners (such as Splenda and Equal) or sugar alcohols, also called polyols, such as sorbitol and mannitol.  

Artificial sweeteners have zero calories and switching from regular calorie soda and juice to diet versions may be helpful for people who are trying to reduce calories and lose weight.  It's important to keep in mind that some people may actually feel hungrier after consuming a diet drink on an empty stomach, so it is advised to only consume artificial sweeteners with a meal.

Sugar alcohols are commonly found in sugar-free candies, cookies, chewing gum, frozen desserts and jams.  Sugar alcohols are not completely absorbed by our bodies and can cause abdominal pain, gas, bloating and diarrhea.  Even a small amount can cause discomfort.  Therefore, try to limit consumption of sugar alcohols. 

Reading nutrition labels for sugar alcohols:  Look for "sugar alcohols" under the Total Carbohydrates category.  

Read the ingredient list for the common sugar alcohols, also known as polyols: sorbitol, mannitol, malitol, erythritol, hydrogenated starch hydrolysates, xylitol, isomalt and lactitol. 

Bottom line: Consume artificial sweeteners in moderation and try to avoid sugar alcohols!  

Healthier Host

 You are hosting Thanksgiving and want to have a healthier meal. Here are some tips:

1. Use smaller plates: Research shows people typically try to fill and clean their plates, regardless of size. 
2. Leave bowls of food in kitchen and not on the table where it is easy to grab seconds and thirds and fourths.
3. Serve only white meat turkey without the skin.
4. Use a gravy separator to remove the gravy fat before serving.
5. Make sweet potatoes instead of white mashed potatoes which typically has butter and sour cream or half & half.  Sweet potatoes are higher in vitamins and minerals.  Add a small amount of trans-fat free margarine and brown sugar. 
6. Stuffing: Make your own using whole-wheat bread. There are many recipes online. 
7. Green bean casserole: Use 98% fat free condensed mushroom soup, skim milk and make your own fried onions for the topping.  Chop onions, coat them in flour and cook on the stove with cooking spray.  Leave out the soy sauce to reduce sodium.
8. Pumpkin pie: Make your own crust with graham crackers and trans-fat free margarine.  Use skim evaporated milk, egg beaters and fat free cool whip to replace high calorie alternatives. 

Liz's Favorites: Gravy Fat Separator

Enjoy the gravy without the fat!  One of my favorite holiday gadgets is a gravy fat separator.  Pour the gravy in and wait for the fat to float to the top.  When you pour it into a serving bowl, you can capture only the gravy and none of the fat.

Tastes great and saves calories...amazing!

Enjoying Thanksgiving Dinner....with no guilt!

Thanksgiving is a time we all pretend we haven't eaten in weeks and most people feel uncomfortably full after we are done!   You can still enjoy all your favorites without the guilt and without adding a few pounds.

• Drink plenty of calorie-free drinks such as water, sugar-free drinks or unsweetened tea.  This will help fill you up so you do not overeat.

• Eat breakfast and lunch: coming to dinner hungry will cause you to eat fast and overeat. It takes 20 minutes for your brain to recognize that you are full! 

• Watch portion sizes: enjoy your favorite foods but take smaller portions.  Try to fill 1/2 the plate with veggies, 1/4 with white turkey meat without the skin and 1/4 with starches such as potatoes or stuffing. 

• Stick to one serving: if you still feel hungry, wait 10 minutes and then go back for seconds or skip seconds and save the calories for dessert instead.

• Take a walk: Don't run a marathon but weather permitting take a short walk after dinner to help you feel less stuffed (and guilty).

More to come on calorie-saving tips if you are hosting Thanksgiving!

Dairy-Free Calcium Sources

It is recommended to consume 3 cups of milk/yogurt per day to ensure we receive enough calcium to keep our bones strong and avoid osteoporosis.  Many people are lactose intolerant or simply do not like milk or yogurt. Here's a list of a few dairy-free foods high in calcium:

    Fortified cereal, orange juice or soy milk
    Salmon with the bones
    Collards, spinach, turnip greens
    Tofu and soybeans

Vitamin D is also very important for bone health - more to come on vitamin D!  

Butter vs. Margarine

"Nutrition Lizard, what's better butter or margarine?"  The big winner is TUB margarine, not hard (stick) margarine.

Butter is high in saturated fat, which has been shown to raise LDL (bad) cholesterol and clog arteries.

Margarine is high in trans fat (also called partially hydrogenated oil) which is produced by changing the chemical structure of vegetable oils.  It is more harmful than saturated fat because it raises LDL and lowers HDL (good) cholesterol.

Choose a tub margarine that is low in saturated and trans fats!  Good choices include Smart Balance Light, Country Crock Omega Plus Light, Olivio Light, Promise Light, etc.  For cooking, choose non-light versions of the tub margarines.

Foods with Fiber

In the previous post, there was a list of the types of food high in fiber; 100% whole wheat foods, fruits and vegetables, beans and nuts.  Below are a few examples of fiber content in foods.  Additional information can be found at the Mayo Clinic.

Goals: men 38 grams per day and women 25 grams per day.

• High fiber cereal (such as All Bran, Shredded Wheat, Raisin Bran): 5-10 grams
• Wheat bread, brown rice or pasta: 3-6 grams
• Apple, orange, pear, berries: 4-5 grams
• Squash or potato: 4-6 grams
• Beans (1/2 cup): 6-10 grams

Ask the RD: Fiber

A reader emailed me this question:

"Nutrition Lizard, I know that I am supposed to eat fiber and everything seems to have fiber in it these days, even Splenda. How much fiber should I be eating and what are the best sources?"

Dietitians do encourage people to consume fiber for a few reasons:

1. Bowel regularity
2. Lowers cholesterol
3. Makes us feel full (satiety)
4. May help lower blood sugar

Men should be eating about 38 grams per day and women 25 grams per day.

Tips to increase fiber intake:

• Look for 100% whole-wheat breads, cereals and flour
• Keep fiber-rich skin on fruits and vegetables
• Eat beans which are naturally very high in fiber
• Choose brown/whole-wheat alternatives for rice, pasta, crackers and breads
• Start increasing your fiber slowly and drink plenty of water as your body needs more fluid with increased fiber

Food companies add fiber products such as "inulin" or "chicory root" to foods (ex. Splenda). Studies show these added fibers do not provide all the health benefits as eating the foods naturally high in fiber. Try to stick to whole-wheat products, fruits, vegetables, nuts and beans.

More to come on specific foods with fiber!

Liz's Favorites: Immersion Blender

One of my favorite items right now is my new immersion blender. You don't need to get the most expensive one either - mine was only $30! I use it with soup, chili and apple sauce. You can put it right in the pot and it blends some of the food to create a thick soup or smooth apple sauce. You can also use it to make smoothies or salad dressing as well!

Healthy Snack Recipe

My friend Kellie makes this appetizer and it's always a huge hit! It's tasty and a healthy snack!

Ingredients

• Reduced-fat Triscuit crackers
• 2% milk sharp chedder cheese
• Apple - sliced thin
• Cinnamon to taste

Preheat oven to 350 degrees. Place Triscuit crackers on backing sheet. Add a small piece of cheddar cheese, then an apple slice and sprinkle with cinnamon. Bake for about 5-10 minutes until the cheese has melted and the apple is warm.

These snacks are quick and easy and provide fiber, vitamins and a little protein and calcium from the cheese.

Enjoy!

Snacks

It’s 3:30pm and we’re hungry. What do most of us do? We grab anything we can find such as candy on a coworkers’ desk or hit up the vending machines, which mostly has high fat, high sodium and high calorie foods. There is a place for snacks in a healthy eating plan. Snacks can boost your energy between meals and supply essential vitamins and minerals. Just choose wisely!

Snack Tips

· Snack only when you are actually hungry and skip the urge to nibble when you’re bored or stressed

· Remember to keep portion control in mind by keeping snacks to 200 calories or less

· Try to get a combination of fiber and protein

· Plan snacks ahead of time to avoid overeating or relying on poor food choices like the vending machine

· Drink plenty of water – many times we feel hungry when we are actually thirsty!

Snack Ideas On the Go

· ¼ cup of almonds, walnuts or peanuts

· Mix veggies such as carrots, peppers, celery, cucumbers or tomatoes with 2 T hummus or individual snack sizes

· 2 cups of air-popped popcorn is high in fiber and fun to eat

· 1 slice whole-grain bread, ½ banana and 1 T of natural peanut butter

· 1 oz low-fat cheese (about 2 dice) and 5 whole-grain crackers

· 1 cup low fat cottage cheese with 1 cup fresh fruit

· Edamame in the shell - it takes longer to eat and is a very healthy and tasty snack

· ½ sandwich made with 1 piece whole-grain bread, low fat meat and low fat cheese

· Protein bars that are under 200 calories and low in saturated fat

· Low-fat or fat-free Greek yogurt has more protein than regular yogurt which keeps you full

Snack Ideas at Home

· 1 small corn tortilla, ¼ cup black beans or 1 egg, and 2 T fresh salsa

· Fruit smoothie – blend 1 cup plain non-sweetened yogurt with ¾ cup frozen fruit and some water

· Cereal and milk can be a great option! Choose a high protein, high fiber cereal and ½ cup of skim or low fat milk

· 1 cup of broth-based soup with 3-4 whole-grain crackers

· Mini pizza - Toast a whole-grain English muffin, drizzle with pizza sauce and sprinkle with low-fat mozzarella cheese

· 1 small tuna package in water with 1 T low-fat mayo or avocado and 5 whole-grain crackers

· Banana Pops – Take ½ banana, push a popsicle stick in it and spread 1 T peanut butter and 1 T walnuts; wrap in waxed paper and freeze for 3 hours

· 1 package of instant oatmeal made with water

Preventing Colds and the Flu

Will an apple a day keep the doctor away? Research shows there is some truth in it because healthy foods improve your immune system, which fights cold and the flu virus.

Nutrition tips to help prevent colds and the flu:

Eat a variety of fruits and vegetables, which contain antioxidants and phytonutrients which help to keep your immune system strong.

Ideas to increase intake include:

• Add berries or sliced bananas to whole grain cereal or yogurt
• Snack on cut-up fruit or veggies
• Enjoy carrots, peppers and broccoli with humus
• Add a salad with dark green lettuce or spinach and a variety of veggies including tomatoes with dinner

Do not rely on supplements: Studies show that vitamin C and zinc supplements do NOT prevent colds. Taking vitamin C may reduce the duration of the cold but not the severity and is most effective in people who are vitamin C deficient.

Eat a healthy balanced diet to keep your immune system strong. Make sure to include fat free or low fat dairy, lean meats, whole grains and a variety of fruits and veggies to obtain all the essential nutrients your body needs to stay healthy.

Other tips:

• Cover your nose and mouth with a tissue or your sleeve when you cough or sneeze
• Get plenty of sleep and exercise
• Your mom was right....wash your hands often with soap and water or use alcohol-based hand cleansers.
• Get a flu shot!
• Finally, make sure to stay home from work or school when sick.

Halloween

Halloween is almost here and it’s hard to avoid the endless amounts of candy. Here are some tricks I use to enjoy Halloween treats without feeling guilty.

TRICKS:

1. If you are passing out candy, ONLY buy candy that you do not like (as much). I love chocolate so I always buy gummy bears, Twizzlers or Skittles so I am not as tempted.

2. Make sure you enjoy some of your favorite candy because if we tell ourselves we can’t eat any, it’s the ONLY thing we crave!

3. Choose the mini size candy. It’s hard to eat only half of a fun size candy. It’s the taste we want and by choosing 2 mini candy bars instead of 1 fun size, we can indulge twice as much!

4. Try to stick to less than 100 calories of candy per day and try to get in a little extra cardio or cut back on another food item to avoid weight gain.

TREATS:

Here is a list of portion sizes with less than 100 calories of your favorite candy:

Mini sizes

• 2 of any of the following: Snickers, Reese’s, Twix, Milky Way
• 4 Three Musketeers

Fun sizes

• 1 .5 bags of skittles
• 1 snickers, almond joy or Reese’s cups

Other

• 1 Tootsie pop or caramel apple pops
• 1 Junior Mint box
• 1 package of gummy bears
• 2 boxes of Milk Duds
• 3 small tubes of Whoppers
• 4 Tootsie Rolls

Remember to enjoy Halloween!

Fun Food T-shirts

Clever and fun food T-shirts call my name and the food nerd in me can't resist them. I thought I'd post a few that I have from a store called threadless.com. My current favorite is the "Food Pyramid".

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Apple Sauce Recipe

One of my favorite Fall activities as a child was to go apple picking with my family. There aren’t many orchards where I live now but I still love finding a cider mill to indulge in cider and donuts (yes, dietitians eat donuts too!). I also love making homemade applesauce because it is incredibly easy, tastes delicious, and also makes your home smell wonderful!

Here is a quick and easy applesauce recipe:

• 4 apples peeled (if desired), cored and chopped
• 1 cup water
• 2 Tablespoons white sugar
• 1/2 teaspoon (or to taste) ground cinnamon

In a saucepan, combine apples, water, sugar, and cinnamon. Cook on high until water boils. Cover, reduce heat to simmer and cook for 15 to 20 minutes, or until apples are soft. Stir occasionally and mash with a potato masher or use an immersion blender for smoother applesauce.

Use a soft apple such as McIntosh and you can leave some of the apple skins on for extra fiber, vitamins and minerals. Just make sure to wash the skins well and buy organic if possible.

Enjoy!

I'm back!

It's been 4 months since my last post and I apologize for all of those who have been following the blog! It's been a fun and busy summer and am excited about the future blogs I have planned. People have asked specific nutrition questions and I will try to answer as many as I can.

Feel free to send suggestions to liz@nutritionlizard.com.

Thanks for following!

Shop Your Local Farmers Markets

It's summer and time for farmers markets. Most markets offer a variety of items including produce, meats, cheese, flowers and some even have entertainment. It is very important to support local farms and it is a wonderful summer activity!!

Why should I shop at Farmers Markets?

1. Food tastes better and is better for you!

a. Food at farmers markets is picked when ripe (instead of about a week before it's ripe when at the grocery stores) which increases flavor and nutrients.

b. Most small farmers use less pesticides, do not use genetically modified organism seeds and many farm organically.

2. Reduces energy and supplies used to transport crops

a. Crops travel many miles to the supermarkets which uses valuable energy and packaging materials

3. Healthier for environment

a. Local farmers produce a variety of crops which provides the rotation needed to benefit the soil and plants

4. Supports local farms

a. When you purchase food at the supermarket, the farmers only see about 20%. Supporting local farmers keeps the money within the community and not with shareholders of large supermarket chains.

If you live in the Chicagoland area, check out this website for a list of local farmers markets in your area!

Tips for Dining Out!

For those of you who love eating out, here are a few tips to help enjoy it without gaining the pounds!

1. Plan ahead what you will order at the restaurant. Most places now have “healthier” choices section.

2. Read the menu carefully for clue words

a. Terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy, breaded

b. Terms that mean less fat and calories: baked, braised, boiled, grilled, poached, roasted, steamed

3. Watch portion size – try to order regular, smaller size portions or order an appetizer instead. If you know the portion sizes are large, ask the waitress to put half in a take-out box before it is served to you. Or share an entrée with a friend.

4. Limit calorie beverages including juices, soda and alcohol.

5. Ask for substitutions! Most places can offer baked potato, fresh fruit or vegetables in place of fries

6. Sauce on the side – ask for dressing and other sauces on the side (including butter). You will then have control of how much you use.

a. Tip: For salads, dip your fork into dressing and then take a bite of salad. You will get the taste of the dressing but will use significantly less!

7. Dessert – if you must have a dessert, order only one for the table and enough forks so everyone can have a bite! Or order sorbet, Italian ice or fresh fruit.

8. Avoid buffets - we typically overeat and feel we want to get our money’s worth for the meal

9. Salad Bars - watch out for high calorie toppings including nuts, dried fruit, bacon, cheese, and dressing

Tasty, Healthy and Easy Recipe - White Chicken Chili

Tasty, healthy and easy recipes are what everyone asks me for. White chicken chili is one of my favorite recipes and it fits the bill! It’s easy to make, high in fiber and protein and low in fat. Best of all you have leftovers!

White Chicken Chili
Servings: 5 bowls
Per serving: 267 calories, 23 g protein, 13 g fiber, 3 g fat and 37 g carbohydrates.

Ingredients

• 2 tsp extra virgin olive oil
• 1 medium sweet onion, chopped
• 1 green pepper, chopped
• 2 cloves garlic, minced
• 1 tablespoon cumin
• 2 cans Great Northern beans, soaked and rinsed
• 3 boneless skinless chicken breasts, cooked and cubed
• 1 14.5oz can low sodium chicken broth
• 1.5 jars of Frontera Grill salsa (Sold at Whole Foods or online, this salsa makes this dish amazing)
• 1/4 cup 2% shredded cheddar cheese

Heat olive oil in a soup pot on medium/high heat. Add onion, green pepper and garlic and cook until onions are translucent. Add cumin, beans, chicken and chicken broth. Stir well while pressing beans with spoon to break them apart. Add salsa and simmer for at least 10 minutes, stirring occasionally. Garnish with 1 tablespoon of 2% shredded cheddar cheese.

Add a salad with fresh vegetables and a low fat dressing or balsamic vinegar for a well rounded meal.

TIP: Soaking and rinsing beans not only reduces sodium but also helps to remove the indigestible complex sugars (oligosaccharides) from the outer coating of the beans. Indigestible sugars = gas so soaking, rinsing and repeating is a great way to reduce this! Your family will be thankful too!