Label Decoding and But What Does It Mean?!

Hello everyone!! It's been awhile since my last post and the summer is in it's last week, how sad! :( I figured with people going back to school and everything that I would give some advice on label reading and what you should be looking for. For some people, the grocery store is a place of confusion, overwhelmingness and even downright miserable. All the different types of tomato sauces, cheeses, breads and butters--which one do you choose?!? Personally, I LOVE the grocery store and grocery shopping, but it can be quite a challenge when making the decision between slow-churned ice cream and low-fat ice cream while you're freezing in the frozen foods section.

1. Whole Grain vs. Multigrain. If a product is marked with a black and gold "Whole Grain" stamp, which is based on the requirements of the Whole Grains Council, than that means that the product is legitimately made with 100% whole grains and is worth the buy. Multigrain on the other hand simply means 'more than one grain'--hence the prefix "multi". This title does not have any standardized definition and the grains could be refined and not even whole grains. So when looking at breads or pastas look for the black and gold "Whole Grain" stamp.
Winner: Whole Grain

2. Reduced Sugar vs. Low Sugar. If the label says "reduced sugar" this means that the product has 25% less sugar than the regular version. While on the other hand "low sugar", which is most commonly seen on jams, cookies and other sweet products, has no standardized definition. It's crazy to think that food manufacturers can just slap some words on a product without fully having a concrete definition. Reduced sugar is definitely the way to go, by having an actual definition recognized by the FDA and 25% less sugar than its regular counterpart.
Winner: Reduced Sugar

3. Cage-free vs. Free Range. These terms are specifically aimed at eggs. "Cage-free" simply means that the hens were kept in a barn and not in a cage--but usually still kept in close quarters. "Free Range" on the other hand, means that the chickens had opportunities to be outdoors. When choosing between the two, I would go for the "Free Range" due to the fact that the hens were allowed to be outdoors at some point rather than kept hostage in cages or barns. "Cage-free" eggs are more likely to come from hens who were in close quarters, more susceptible to disease and mistreated.
Winner: Free Range

4. Fat-free vs. Zero Fat. These two terms actually mean the same thing; that the product contains less than .5 grams of fat per serving. The "Fat-free" label has been fooling consumers for years now because of it's less than accurate description; products that claim they are "Fat-free" or contain "Zero Fat" can actually have .5 grams of fat per serving. The label also doesn't inform the consumer of what kind of fat it is (trans fat, saturated fat, unsaturated fat, etc.)
Winner: Draw, be mindful of the products you choose and even ask questions

5. Organic vs. Made with Organic Ingredients. Nowadays people are all about organic everything but even organic labels can be confusing. If a product is labeled "Organic" that means that at least 95% of a products ingredients are organic. "Made with Organic Ingredients" means that at least 70% of the ingredients of the product are organic. This is really just a personal preference, usually products that aren't labeled fully "Organic" are going to be less expensive, so the choice is yours.
Winner: Personal preference

This section of my post I'll call "But What Does It Mean?!?" Terms that are slapped onto the products we consume and purchase on a daily basis without really knowing.

Sugar-Free: Like the "Fat-Free" label, this term means that the food contains less than .5 grams of sugar per serving. With this, the serving size could be tiny or could be large--meaning that that .5 grams per serving can really add up if you're not conscious of what you are consuming.

Gluten-free: If someone you know is gluten-intolerant of has Celiac disease you should definitely do your research on this term. It is never safe to assume that a product really is what its label indicates. Gluten-free products, while may appear healthier, may actually be worse for you. Some companies have to compensate for not having gluten by adding extra sugars and refined starches.

Natural: This term is anything BUT natural--usually associated with positive perception, it actually has no formal definition when applied to products that don't contain meat or eggs. Think about it, even sugar is natural, so what is this label really trying to say? Other buzzwords that people look for are "simple" and "wholesome". Unless a product has a label by the FDA or another prestigious corporation.

Low-Fat: This term means that a product contains 3 grams of fat or less per serving. Sounds like a good deal right? The same product could also be high in sugar, sodium and calories to make up for the decreased amount of fat. Most often, when one ingredient is missing, something equally bad is added to make up for it.

Be aware and remember to always question what you are buying. Do you research beforehand and be an informed consumer rather than an uninformed one. Hopefully this post will make future trips to the grocery store a little more clear!!

ENJOY!!

Fast, Easy and Delicious Shrimp Tacos

Hey there everyone!! I haven't posted a recipe in awhile so I decided to tell you about these fast and delicious shrimp tacos I made for dinner last night. In case you haven't picked up on it, I LOVE tacos. I must have 5 different recipes about tacos because not only are they easy and quick, but they also never disappoint.

Ingredients

• 1 pound of de-veined and cleaned shrimp (I used small shrimps, but you can use any size and any amount, depending on how many people you plan to serve them to)

• Raw red cabbage (For this, I had some leftover for when I top my salads)

• Onion (Any color, this is also optional)

• Halved cherry tomatoes

• Greek yogurt (A great alternative to sour cream without losing the tangy taste and texture)

• Shredded cheddar cheese

• Salsa

• Flour or corn tortillas

• Lime juice

• Chili powder

• Garlic

• Jalapeños

Step 1: I personally like to do all my chopping and prep before I get started on my shrimp. First I chopped some onion, halved my cherry tomatoes, chopped my jalapeños and re-cleaned off my shrimp.

Step 2: Put some olive oil in a pan and then drop in your shrimp. Then you can add your lime juice, garlic, and chili powder as you see fit. I chose chili powder and lime juice because lime juice just screams summer and the chili powder adds a little kick to the shrimp, which I love!

Step 3: Once your shrimp is done, lay out your tortillas and construct your taco to your liking! 

I absolutely LOVED this dinner; between the tastiness of the shrimp, the crunchiness of the cabbage and the spiciness of the jalapeños, pure heaven! Unfortunately, I couldn't find any ripe avocados otherwise I would have some avocado slices on these bad boys as well. There's really nothing better than a quick and easy meal that you get to construct yourself. At my house, my favorite night was always taco night, because I would LOAD my taco up with onions, meat, salsa and of course multiple layers of cheese!! 

If you want a little less carbs for this meal, try opting for some Bibb lettuce, the leaves are perfect for a carb-free wrap! Still a little nervous about the Greek yogurt swap? Understandable, it just doesn't seem right, but trust me, it is just as delicious, without all the calories! To make the transition a little easier, you can mix your salsa with your yogurt, for a creamy salsa or even mix it with your lime juice and your diced jalapeños for a chunkier, spicier sauce. Give it a try!!

ENJOY!!

Fruit and Your Health

When I think of summer, what usually comes to mind is BBQ, beach, beers and fresh fruit! Believe it or not, fruit is not just a tasty treat, it also has some great help benefits. I make it a personal rule to have AT LEAST 4 servings of fruit a day, whether it be in the form of an apple, some banana slices on toast, or even a fruit salad. In this post, I'm going to highlight some popular summer fruits that have some awesome health benefits!!

Cherries: Whether pitted or not, this fun to eat fruit is loaded with health rewards. This super fruit helps to protect your body against Alzheimer's, combats hypertension and stroke, fights cardiovascular disease and even helps you sleep better. So next time you're at the grocery store, pick up a carton of cherries and enjoy the benefits!!

Grapes: Although they can cost an arm and a leg, grapes have health benefits that outweigh the small price you pay at the register. Due to their amazing hydrating power, grapes increase the moisture in the lungs which reduces asthma attacks. They also have the ability to treat constipation, indigestion, fatigue and even macular degeneration and the formation of cataracts.

Watermelon: The quintessential fruit of the summer. Contrary to popular belief that watermelon is purely sugar and water, it actually contains a high amount of vitamins, minerals and antioxidants. On a hot summer day, watermelon is a great way to keep you hydrated because it is made up of 92% water and is also full of electrolytes. It's also great for reducing muscle soreness and improving recovery times after exercise.

Mangoes: This delicious fruit has cancer-preventing abilities due to its antioxidant compounds, can also aid in the lowering of cholesterol via the high levels of fiber, vitamin C and pectin, and is also helpful is clearing your skin via clearing clogged pores and eliminating pimples. Who doesn't want acne-free summer skin?!?

Blueberries: These little guys actually have the highest antioxidant capacity of all fresh fruit which boosts your immune system and prevents against infections. They also aid in reducing belly fat, promoting a healthy urinary tract, preserving your vision, as well as brain health and heart disease.

So next time you're invited to a BBQ or a birthday party, be the one who shows up with the platter of all these amazing fruits--your friends will thank you, and their bodies will thank you too!

ENJOY!!

Summer Food Swaps

Hey guys! I can't believe it's almost August...where has the summer gone?! If there is one thing I love about summer, it is definitely the food. Losing weight in the summer tends to impossible for some, between the all the BBQs, holidays, birthdays and whatnot, the summer can be a very dangerous time, calorie-wise. I am definitely guilty of taking 2 or 3 trips to the food table and getting my fill of burgers, wings, potato salad and beer. In this post I am going to give you some simple swaps whether you are cooking or just enjoying the food and the summer fun atmosphere.

Instead of a Hamburger, try a Portabello mushroom burger. The tastes can be somewhat similar when thrown on the grill and put on a bun. Mushrooms are a great alternative to the delicious burger we have come to love so much, dress it up with your favorite burger toppings and there you have it! Making this swap will save you on calories as well as fat. I personally am not a huge fan of mushrooms, but another way to save calories is to axe the bun completely. Although it may not feel right at first, this change will save you about 120-150 calories.

Ditch the fried, crispy chicken, opt for some grilled chicken. Grilled chicken is a great way to add protein to a meal or even a simple salad. A 4-oz portion can save you about 140 calories and almost 20 grams of fat. Barbecue chicken is very popular at summer gatherings, but smothering your chicken in BBQ sauce adds more calories and crazy amounts of sodium. Opt for a lighter coating like Italian dressing or a spicy mustard sauce. It will save you on sodium as well as calories.

Want some crunch on your salad? Instead of croutons try some nuts or seeds.  Sprinkling some sunflower or pumpkin seeds on top of your salad is a great way to add some crunch and also get in some extra protein and vitamins. A handful of croutons can run you upwards of 100 calories, swapping some seeds can save you between 30-50 of those calories. On the topic of lightening your salad, using heavy dressings (ranch, blue cheese, thousand island, etc.) is not the way to go. One tablespoon of these dressings can add on between 50-100 calories. Opt for lighter dressings like balsamic vinegar, lemon juice or even a homemade honey mustard.

Don't waste your calories on macaroni salad, try some coleslaw. Although both salads are usually mayo-based, coleslaw will save you around 100 calories and 7 grams of fat. Coleslaw contains cabbage which contains cancer-fighting compounds that you will not find in your macaroni salad. Red cabbage is also a great way to get extra vitamin C in your diet.

Ditch the creamy dips, opt for hummus. Spinach dips, crab dips, bean dips and artichoke dips are calorie traps. These creamy dips can run upwards of 100 calories per scoop. Hummus is a great alternative, not to mention the varieties are endless. Served with veggies or even pita bread, hummus is becoming quite the crowd-pleaser, always making appearances at BBQs and other summer gatherings. Swapping in hummus can probably save you 100-200 calories as well as room for the main course!

Sweet tooth? Opt for fruit sorbet over ice cream. This one can be a no-brainer at times, but truth be told some sorbets can be quite calorie-saturated. A scoop, yes a scoop, not a pint or a bowl or fruit sorbet can save you 125 calories when compared to your typical ice cream scoop. Sorbet can be store-bought, but it is also pretty simple to make at home.

Skip the slab of meat, try some kebabs. Kebabs are a great way to portion control as well as add veggies to your barbecue menu. Pieces of chicken, pork, steak or even tofu sandwiched between some peppers, onions, zucchini, or whatever else you want is a great alternative to a huge slab of meat.

Summer is the time to relax and kickback, but that doesn't mean you should waistline should too. Eating healthy in the summer is no easy task, but a little planning and health-conscious choices can go a long way. So remember me when you're standing in line waiting for your food at your next barbecue, and also, eating a burger won't kill you, but eating 2 or 3 is a little excessive. Everything in moderation my friends!

ENJOY!!

Smart(er) Drinking

Hi everyone!! Let's say it's 4:00 PM on a Friday afternoon, you and your friends head over to the bar for some Happy Hour cocktails. Nothing sounds better than a bucket of beers and an over sized margarita that you say you're going to share, but let's be honest, you're not. There's nothing wrong with getting your drink on for some summer fun with your friends or even some friendly strangers, but like most things; alcohol is not calorie-free.

In this post, I'm going to give a little guide on how to drink smarter when you go out with your friends that won't necessarily regret...calorie-wise that is :).

1. The higher the proof, the higher the calories. White or clear liquors (mainly vodka) generally have less calories than dark liquors (rums and whiskey). Although some alcohols, such as the high-shelf stuff tend to have fewer calories, usually the higher the proof, the more calories it has in it. Meaning that the no-name stuff that bartenders give to the college kids and whatnot has less calories than something more expensive.

2. Gin and tonics. This drink is silent but deadly when it comes to calories. I have always considered this a 'skinny' cocktail because well, it's clear but that's where I was sadly mistaken. Although refreshing and a nice change from beer, one glass can run you upwards of 200 calories. Where do these calories come from? Surprisingly, they come from the tonic--which is packed with sugar. You can still enjoy this cocktail on a hot summer day but try to opt for diet tonic or water as a mixer to save you some calories.

3. Margaritas. A summer staple if you ask me, but a good thing to remember about cocktails is the more delicious, the more calories it contains. I have to admit, I have taken part in the deadly Beer-gar-Rita (a 24 oz. margarita with two beers sticking out of it) and let me tell you, it was delicious and probably upwards of 2,000 calories. A typical 12 oz one will probably run you about 700 calories or more. If it's tequila you want, the best way to take it is shots (in moderation), or margarita on the rocks. Blended drinks are a great way for bartenders to add in extra sugar for more taste and ultimately more calories. Another solution is to try out the Skinny Girl Margarita. I'm sure some of you have seen it in bars or at liquor stores; it's pre-made and is about half the calories of your typical margarita and still delicious!

4. LIITs or Long Island Iced Tea. These are probably the most deadly beverage on the list, both calorically and in the sense of getting you really drunk really quick. For those of you who don't know what is in a LIIT, I can honestly tell you...just about everything...except iced tea. The problem arises not necessarily because of the mixing of different liquors, but the addition of soda as well as sweet and sour mixers. You can substitute these for Diet Coke, Diet 7-Up and fresh squeezed lemon for a lighter taste and more tame caloric intake. Although it may taste different, it still masks all the alcohol you are ingesting, and in a strong drink isn't that what we look for anyways?!

5. Beer. My personal favorite alcoholic beverage. Like I stated above, one beer is nothing to think twice about, but let's be honest, who has just one beer in a night?? The problem is in the quantity, because of its comparatively low alcohol content, people tend to drink more of it over the course of a night out. A rule of thumb with beer is that darker beers and stouts tend to have higher calories than lighter beer and pale ales. (Click Here to check out this list of the 10 Highest-Calorie Beers and the 10- Lowest-Calorie Beers!)

6. Energy Drinks. Vodka Red Bull, Jagerbombs, Four Loko; just some of the things that come to mind when you mix alcohol and energy drinks. This should be a no-brainer, but when you ingest energy, there are calories in there too. Red Bull alone has about 113 calories and almost 30 grams of sugar. If you really need the energy try to swap out the full-calorie drink for the sugar-free variety or even have a cup of coffee before heading out. Fun Fact: Four Loko has about 660 calories/container.

7. Cosmos, Mai Tais, Piña Coladas, etc. These fruity and delicious drinks really are packed with sugar and empty calories that you really can't avoid if these are your drinks of choice. Ultimately, the choice is up to you, but in today's world of bigger, over sized and more, just one of these drinks can run you about 300 calories. Be conscious when ordering these and try to use them as more of a treat or reward of sorts and not so much a habitual drink.

Remember guys, these are just suggestions, I'm not trying to change the way you enjoy yourself but rather just trying to inform and help you out! I'm all about having a good time and going out for $1 Bud Lights and $4 mixed drinks, but a lot of people don't realize that there is such a thing as 'drinking your calories'.

Stay cool and keep moving!!

ENJOY!!

Healthy Post-Workout Snacks

I don't know about you guys, but sometimes after I build up a sweat at the gym nothing sounds more satisfying than a cheeseburger with fries. This is when my subconscious takes over and I have a mini debate in my head. "I did just burn off a lot of calories, so I should replenish them...right?" And then I have the other side, "Don't be an idiot, you just worked so hard to burn off those calories, you don't want to put them back into your body via grease, fat and excess calories." If you're not like me, then you probably already know this, but just because you work your ass off in your workout doesn't mean to treat yourself to that slice of pizza (or that 1/2 pie of pizza) or that box of doughnuts leftover from that BBQ you just had. What you put in your body post-workout is very important and in this blog post I'm going to give you some ideas for some healthy snacks you can ingest and not feel guilty about.

1. Edamame: After an intense workout, replenishing your body with protein and a small amount of complex carbohydrates is a must. The amino acids in protein allow for muscle repair and aid in building new muscle tissue. About a handful of cooked edamame beans (1/2-1 cup) should do the trick by providing about 13 grams of protein.

2. Pita with hummus: Remember that during that workout you were probably dripping with sweat, which is sodium and potassium leaving your body. Whole grain pita with hummus is a great way to get those post-workout necessities; sodium, potassium, complex carbs and protein. About 5-6 pitas with unlimited hummus, because hummus is amazing!

3. Banana with peanut butter: Back to the protein and complex carbohydrate combo; bananas are the carbohydrate source but are also a good source of potassium, which was being lost via those puddles of sweat during your workout. The peanut butter is some carbs but mostly where your protein source comes into play. For best results, I would choose a nut butter that is all natural--the kind you have to mix together because the oil is at the top.

4. String cheese with whole grain crackers: You know me and my cheese, so this just another great snack option because you get your complex carbs and your protein as well. According to some experts, they say that carbs provide the fastest fuel for the body--stray away from energy bars or shakes--get your carbohydrate sources from real and natural foods.

5. WATER: Alright, you got me, water isn't a food, but you MUST stay hydrated! Drinking plenty of liquids, mainly water, is crucial to avoid dehydration. If you are debating between a sports drink and water, go with water. That drink contains way more unnecessary sugars than it needs to, so although it tastes delicious, always opt for the water. Remember to hydrate throughout your workout, even if you aren't thirsty, especially on a hot day.

6. Watermelon juice: Although not a food, a recent study in the Journal of Agricultural and Food Chemistry recently found that watermelon juice helped athletes' muscle recovery. The amino acid L-citrulline, naturally found in watermelon, actually increases certain amino acids that contribute to muscle growth. It also aids in muscle relaxation and soreness.

7. Yogurt parfait: When you are working out you are basically damaging your muscle fibers so they can be repaired for bigger and stronger ones and free radicals can form during exercise as well. Consuming foods with antioxidants in them along with your protein and carbs is a great way to get your body to recover post-workout. Yogurt parfait is a great snack especially topped with a little honey and nuts.


My post-workout snack today was a 1/2 cup edamame beans with 1/2 cup tricolor quinoa and about 6 halved cherry tomatoes. It follows the rules of protein from the edamame and the carbs from my quinoa and it needed a little color so I threw some tomatoes in there as well. Delicious and nutritious!!

Experts say that ingesting a snack with both protein and carbohydrates about 30 minutes post-workout and a complete meal within two hours. The snack is super important because it allows your body to have access to carbs to replace the glycogen stores, while getting protein for that muscle repair and optimization. So remember although that burger and fries does fit the criteria of protein and carbohydrate, you want something healthy and that provides you with good nutrition post-workout!

Stay cool and stay healthy!

ENJOY!!

Decode Your Cravings

Some people say that cravings are all mental and that you aren't actually hungry, you're just bored. Although your stomach does send signals to your brain telling you that you are hungry, cravings aren't a 'mental' thing. They are small ways that you body tells you what it needs. Don't get me wrong, I get bored and turn to food more than I should, but cravings don't have to be all cookies, chips, bacon and burgers all wrapped in one. Below I will help you decode what your craving means and some healthy alternatives to satisfy them!

If you are craving CHOCOLATE, your body is telling you that you need magnesium. Studies have shown that a reasonable amount of dark chocolate is good for you, try having some nuts, seeds, assorted veggies and fruits.

If you are craving something SWEET & SUGARY, your body is telling you to take in more chromium, carbon, phosphorus, sulphur or tryptophan. For chromium you can have some broccoli or some grapes, for carbon turn to fresh fruits, phosphorus can be taken in via nuts and veggies, sulphur is contained in cabbage and cauliflower and tryptophan can be found in sweet potatoes and spinach.

If you are craving BREAD, PASTA OR OTHER STARCHES, your body is telling you to take in more nitrogen. To satisfy this depletion, you can eat some dark leafy greens such as kale, collards, etc. as well as nuts and seeds.

If you are craving something OILY OR FATTY, your body is telling you to take in more calcium via broccoli, asparagus, kale, mustard greens, bok choy, figs, dates and plums.

If you are craving something SALTY, your body is telling you to take in more chloride via celery, tomatoes, lettuce and seaweeds and silicon via cashews, nuts and seeds.

Hopefully this gave you some insight of how your body can talk to you and actually tell you what it needs. As you can tell from most of these swaps, veggies and nuts are the things you should be reaching for to satisfy your cravings!

ENJOY!!