Often times dieting is tricky and finding the right combination of foods and exercise can be ever more daunting, but promising research on the Mediterranean diet is pouring in.
We all know that yogurt is good for us. Low fat yogurt is a good source of dairy and calcium, helping to make our bones stronger. It's also packed with beneficial bacterial cultures that help support digestion and our immune system. But do you ever get bored of your watery, runny American-style yogurt? Have you been looking for a thicker more indulgent alternative that will still keep you healthy? Look no further than Greek yogurt.
Eating at a restaurant or ordering take out does not have to = diet derailment. You just need educated guidance from a pro.
I'm Heather Bauer - nutritionist, author, and food lover. My FREE dine out guide will tell you exactly what to order at virtually every type of restaurant. This is the same guide that I give to my paying clients and I'm almost certain you'll be surprised by what you learn.
Who doesn't love pasta?? But we don't always want the refined carbs that come with it. Here are some easy low carb, low calorie options you can cook yourself and still get your pasta fix.
- Zucchini & Summer Squash Noodles: You can spiralize your own or find them already spiralized for you at Whole Foods. You can also use other vegetables like carrots or beets. I've found the best way to cook them is to place the noodles on a baking sheet, spray with avocado oil and bake @ 400 for 7 or 8 minutes. Perfect side dish with any protein of your choice!
- Kelp Noodles: These are derived from brown seaweed so they're high in minerals and very low in calorie, are gluten and grain free, and have a nice, crunchy texture. You can use any brand - the key is to rinse them off. For a kelp noodle salad, I add olive oil, Braggs organic apple cider vinegar, a pinch of salt, chopped cabbage, and broccoli & carrot "slaw" (which I found already made at Whole Foods!).
- Cauliflower Rice: You can make your own in a food processor or find it frozen like the 365 brand at Whole Foods or at Trader Joe's. Add it frozen to a pan and sauté it until it's cooked - it's that simple!
- Better Than Rice: This is made from organic konnyaku flour, which is from the root of the Japanese organic plant konjac. It's great if you need a gluten-free, grain-free option. The whole package is only 45 calories and you get 12 grams of fiber! To prepare: drain, rinse and then dry fry it. Dry fry is just a technique where you cook in a non-stick pan.
- Dried Shirataki Noodles and Rice: Also derived from the konjac, these are very low in calorie and very high in fiber and taste great! The Japan Gold USA brand, which can be found in the pasta section at Whole Foods and on Amazon, comes dried and all you do is cook the noodles in simmering hot water for 5 minutes and drain (the rice is 10 min). These are my new favorite - no aftertaste and so easy!
- Tofu Shiratake Noodles: These are also derived from the Japanese root vegetable and can be found in the produce section at health food markets. Great to make chicken "noodle" soup: Drain and rinse the Tofu Shirataki noodles and then add them to chicken bone broth (Kettle & Fire makes a good one and you get extra protein from using bone broth) with chicken, carrots, celery and any veggies you want!
- Miracle Noodle Kitchen: They have ready-to-eat meals that are already flavored and just need to be heated and served. There are a few different varieties, including tom yum and green curry.
For more on my favorite pasta substitutes and preparations, check out the video below:
Summer means fun in the sun, whether that includes a beach trip, days spent at the pool or a weekend hike in the mountains. According to the Centers for Disease Control and Prevention (CDC), skin cancer is the most common cancer in the United States, so it's really important that you and your family protect yourselves during all your outdoor activities this summer.
Obviously, there's no substitute for using an SPF lotion that's appropriate for your skin -- liberally, every day (seriously... no skimping!). You can also replenish hydration at the end of the day with an ultra moisturizing lotion. But bet you didn't know that what you eat throughout the day can also do a lot to aid in protecting your skin from the sun. If you're looking for some ways to up your skin protection via nutrition, you're in luck. Here are some foods you can eat to assist your body in both protecting itself from the sun and in repairing any damage.
When people think about vitamin C, they typically think about citrus fruits, like oranges. Kiwis actually have more vitamin C, about 127 milligrams compared to an orange's 80 milligrams. This antioxidant has been shown to protect and treat UV damage to your skin by increasing its capacity for fibroblasts to repair any damage done by the sun. Kiwis are the perfect fruit for a summer dessert. Mix them with any of your other favorite summertime fruits and throw together a guilt-free refreshing treat.
These juicy summertime favorites should be next on your summertime shopping list. Tomatoes contain lycopene, which has been shown to increases skin protection from the sun in several studies. Summer is the perfect time to pick up tomatoes at a local farmers market for optimal freshness. Toss them with fat-free feta cheese, olive oil and basil for a quick and light lunch.
Almonds are packed with vitamin E, which contains antioxidants that repair sun damage. In fact, a quarter cup of almonds contains about 45 percent of your daily requirement for vitamin E, making them a perfect snack to bring to the beach. Choose pre-portioned snack-packs or almond butter packets to make sure you don't mindlessly overeat.
You've heard over and over that salmon is rich in omega-3 fatty acids, but what you may not know is that omega-3s have anti-inflammatory effects that may decrease sun sensitivity. Since sunburn and sun damage is essentially inflammation, a diet heavy in salmon might help both prevent and treat, as well as protect your skin from free-radical damage. If you're looking for an easy way to change up your summertime menu, salmon can be your new go-to dinner. It's versatile, easy to make, and is one of the healthiest (and lightest) proteins for an evening meal. Top a big green salad with a piece of steamed salmon with lots of lemon juice and herbs for an easy, but flavorful dinner.
A study funded by NIH and the National Cancer Institute found that "drinking green tea can reverse the effects of sun damage to the skin and prevent skin cancer." It does this by preventing UV radiation -- the induced suppression of the immune system, which is a risk factor for skin cancer.
The flavonoids in dark chocolate have been shown to fight skin cancer and shield skin from sun damage because they absorb UV light. But before you run out and grab the nearest candy bar, you should know that it's still possible to obtain the skin protecting benefits with a small portion (about three ounces).
Chia seeds are a superfood superstar for good reason. Not only do they provide lots of fiber, science is starting to realize that chia can be great for your skin, as well, since it's packed with antioxidants and omega-3s. Mix them with coconut milk and chill overnight in the fridge, then add fresh fruit for a summery take on your standard morning oatmeal or portable chia bar.
These delicious little berries contain a powerful combination of antioxidants and vitamin C to protect your skin from the sun and skin cancer. They are also packed with fiber (eight grams per cup) and are super easy to add into your daily snacks. Toss some into your yogurt, smoothies or oatmeal for refreshing natural sweetness. I like to spread organic peanut or almond butter onto Ezekiel toast and add fresh raspberries on top instead of jelly.
If you haven't tried flax yet, this summer is the time to do it. The National Institute of Health says that flaxseed oil, in particular, can protect your skin against UV rays and keep your skin moisturized so it won't dry out. Best of all, you don't even have to cook this seed, and you shouldn't since cooking breaks down the nutrients.
Protect your skin for years to come from the outside AND the inside by eating these foods all summer long!
Want to jump-start your diet week? Had a long weekend or vacation get away from you? Or perhaps you had an over-indulgence at a barbecue or picnic. Try a Veggie Night. A Veggie Night will re-set your eating clock and get you back to clean and mean. A Veggie Night is just what it sounds like: a night where your dinner is comprised of simply vegetables. Some of my clients routinely use Veggie Nights one night a week as a matter of routine. Others reserve their Veggie Nights as a re-set tool or when you get home very late and just want something simple and fast. A Veggie Night dinner might be a baked white or sweet potato and two measured cups of steamed vegetables of your choice. This meal can be on your plate in under ten minutes if you use your trusty microwave and you'll feel back on track in no time!
You're only human if halfway through a workweek, you've already begun a countdown to the weekend. What's not to love? There's extra time to spend with the kids, dining out with friends, and sleeping in. But if you're not careful with your choices, the weekend can really wreak havoc on a waistline. Between Friday happy hours and Sunday brunches, the weekend is jam-packed with opportunities to eat tempting food. Some people use it as the perfect excuse to let their diet slip away. You've worked hard all week to keep your weight in check, don't give up now! From Friday night to Monday morning, keep these 10 tips in mind so you don't end up with more weight than when you started!
- Don't be a weekend warrior. Putting pressure on yourself to lose weight while trying to enjoy your downtime can potentially stress you out and lead to emotional eating. Take a more realistic approach and aim to maintain your weight instead of losing it. If you wake up on Monday at the same weight you were when you left the office on Friday, consider yourself a success!
- Start strong. The first few hours of your weekend can set the tone for the whole thing. For instance, if you start off your Friday night with happy hour and a couple slices of pizza for dinner, you'll probably continue this behavior all the way to Monday morning. It ruins the effort you put in all week, and makes you less likely to reset your good habits when the workweek begins. Kick off your weekend the right way with a flavorful yet reasonable dinner option. Try a lean cut of red meat, such as filet mignon, to ensure satisfaction without tons of calories. Or if you're craving Chinese food, allow yourself to enjoy some Moo Shu chicken; just skip the pancakes and opt for lettuce wraps instead. It's perfectly fine to reward yourself after a week well done, as long as you choose something that will keep you on the right track!
- Get in some "you" time. Lazy weekends are great every once in a while, but allot some time into your morning to work up a sweat. Putting it off until later in the day gives you the chance to get too busy and just not go. Simply get up a half-hour earlier, and hit the gym. Even twenty minutes will help! Got some extra free-time on the weekends? Try out that class you've been eyeing or go for a long run in the park with your running-buddy! Make working out a social activity and you'll be more likely to fit it in.
- Take advantage of breakfast. It really can be the most important meal of the day. I recommend clients take a few moments of their downtime to enjoy some morning fare. There are so many healthy, smart options readily available. Nix the pancakes and calorie-laden waffles and order an omelette instead. An egg-white omelette with spinach, mushrooms, and peppers has only about 250 calories, but tons of satiating protein. Switch it up and choose hot sauce over ketchup since it contains less sugar. Avoid starting your morning with any type of simple carb such as bagels, Danishes or muffins. These types of foods will only lead to additional carbohydrate cravings throughout the day.
- You snooze, you lose. If you do decide to sleep in, don't feel as though you have to make up for the meal you may have missed. Move on to whatever meal is next, and go from there. You may need to add a second snack later in the afternoon, but it's much more ideal than doubling up on meals.
- Think ahead, and be prepared. Planning meals ahead of time and packing a few healthy food items can be your best defense against fast food and mindless weekend snacking. Why waste the calories on the drive-thru when you can enjoy something scrumptious at dinner with friends instead? Save your indulgence for a time that is really worth it. Keep a fiber bar and a piece of fruit with you at all times. You'd be surprised how this pairing can fill you up and ward off future cravings.
- Embrace finite foods. Extra free time can mean extra pantry time. There's less structure on the weekend, which increases your chance of going on a random pretzel binge. Keep finite foods on hand, so you know exactly where your snack begins and ends. Stick to items like a Greek yogurt with a single-serve pack of almonds or a high-fiber nutrition bar. Avoid snacks that aren't pre-portioned or next thing you know, you'll have seven servings of trail mix under your belt!
- Enjoy one extravagance. Dining out is one of the most enjoyable ways to relax after a hard week. It can seem virtually impossible to stick to a boring grilled protein and a side of steamed vegetables when everyone around you is partaking in a decadent meal. Whether it's a second cocktail, a shared dessert, or a reasonable portion of starch, allow yourself to enjoy one extravagance. Be sure to plan it at a time when you're around loved ones. It automatically makes the treat that much more enjoyable.
- Stay hydrated. Daily hydration routines usually fall by the wayside on the weekend. People tend to weigh more on Monday because they've dined out for the past few days and consumed considerably less water. Aim for at least a liter by lunch to ensure proper hydration.
- Recover on Sunday. Unwind after a busy weekend, and opt for a low-calorie frozen entrée for dinner. Choose one that's less than 300 calories and 500mg of sodium and has at least 3 to 4 grams of fiber. It's a controlled, finite meal that will give you a head start on your week. Or, partake in a "veggie night" dinner to recover from a particularly rough weekend. Choose 2 cups of your favorite non-starchy vegetable, and pair with one baked white or sweet potato. Simple yet slimming!
Summer time and the livin’ is easy – so naturally it’s time to take a few precious days off and kick up your feet.
Even if your schedule is crammed with BBQ’s, kids’ camp carpool, and a multitude of other events, life moves slower in the summer and most of us save and save and save up our carefully coordinated vacation time for a few glorious days out of town. Whether it be just a weekend getaway or a “bucket list” worthy adventure, summer is universally a time for traveling. But despite being in the thick of bathing suit season, the inevitable war-cry of “screw it! I’m on vacation!” could wreak havoc on your eating habits long after the suitcases are un-packed.
But sticking around town in the sticky weather isn’t the only way to cure a case of the vacation inspired “eff its”. The key? Always be prepared.
Planes, Trains and Automobiles
If your traveling is taking you far, far away from here, that’s when your routine really can easily go out the window. While you’re in uncharted territory, it’s easy to write off bad choices as “survival”, swearing to yourself there can’t possibly be any other options. And quite honestly – it’s okay to give in to some of your temptations. Seriously! Vacation should not be stress - it's vacation after all! Starting off with the attitude that it’s okay to indulge will actually help because you will be less inclined to defiantly say “to hell with this” twenty minutes into your trip.
Start by planning out the first twenty-four hours. Keep your routine for as long as you can, have a great breakfast (try your hardest not to leave it up to airport food chance), and even try to pin down the first place you’ll dine in advance and have some concept of the menu, just like you would locally.
From there on out, the best attitude to have is one of freedom without having a free-for-all. If you’re in Boston and just HAVE to try to the chowder, try the chowder. Just try and stick to a cup instead of a heaping bread bowl. In this case, I consider alcohol to be “free” so you don’t have to factor that into your day.
Try to start every day off with a good breakfast. Even if you hit the breakfast buffet every day, there’s bound to be a good egg option, some whole wheat toast and fresh fruit. You’re at your most motivated in the morning and can control your choices more easily. You might be surprised that vacations don’t have to be the daunting beasts they seem – with all the activities and plans, you’re probably not snacking out of boredom or mindlessly munching and you're likely moving more than on a typical day.
Most importantly, when the party is over and you’re back home don’t let “real life” be your undoing. Don’t beat yourself up to get back on track immediately but slowly work your way back to your normal routine. Also be prepared for your first night back. Instead of ordering greasy Chinese takeout the minute you unlock your door, grab a controlled frozen meal from your pre-stocked freezer.
Spending your valuable vacation time at a beach house might seem safer than skipping town entirely – you stock the food, you can cook your own meals – but that doesn’t absolve you from the same “I’m on vacation” mentality. Plus, you are open to the mindless munching and snack attacks that might get overlooked on an overbooked trip.
Stock your summer spot with good-for-you goodies, but be realistic – if you’re only equipped with fat-free goods and dietary delights, it’s almost a sure thing that you’ll be high tailing it to the local ice creamery once that “it’s vacation” mentality sneaks in. Plus, if your traveling companions are active, svelte kiddos, the snacks will be an unavoidable factor as well. Burger cookouts and visits to the local crab shack don’t have to be your undoing. Let yourself have the number one thing you’re craving and you’ll be more likely to reel it in from there.
It’s a lot easier to stick to a healthy breakfast when you stock the house yourself, and you can even masquerade a little exercise as a shell-collecting excursion.
Beach day munchings can be easily maintained because you can pack up your cooler in advance. Again, make great choices but be realistic – salads will suffer on the sand dunes so wrap your fixin’s in any healthy wrap (La Tortilla, Siete, and Maria & Ricardos make great options).
Just because you’re at the same spot you spent every childhood summer, doesn’t mean there’s no adventures to be had. Plan a few day trips instead of spending every day flopped on a beach towel. Even if it’s just a visit to the next town over’s flea market, it can make the annual vacation seem new and exciting every year. Plus, then you’ll spend the days you do plan on just taking it easy, actually taking it easy.