Losing weight at the salad bar

Salad Bar 101: Building the Perfect Salad.  Salad bars and self serve hot and cold buffets can be the best way to get a filling, satisfying and healthy meal if you know what to look for.

Choose Dark Leafy Greens such as romaine lettuce, spinach, endive, Boston lettuce, kale, green cabbage, purple cabbage, and mixed field greens over iceberg lettuce. Incorporate hot or warm vegetables and dishes like sautéed zucchini, asparagus, spinach and other mixed vegetables along with lean meats and or beans for a balanced meal. Make sure these hot vegetables are not swimming in oil or butter. Go for raw along with steamed and sautéed veggies.

 

Choose fresh and lightly cooked vegetables such as:

Cherry Tomatoes:  Four cherry tomatoes will fortify your body with prostate – protecting lycopene as  well as the flavonoid  quercetin and beta carotene. There are 13 calories per ½ cup serving

 Minerals: potassium

 Antioxidants: lypocene, vitamin C, vitamin A ,queretin, saponins

Fiber: 1 gram per four cherry tomatoes

Mushrooms: They are considered a vegetable but actually they are a fungi. They are low in calories, have no cholesterol, and are virtually fat and sodium free.  There are 21 calories per ½ cup serving.

Minerals: potassium, zinc, phosphorus

 Antioxidants:  selenium and folate

  Fiber: 3 grams per ounce

 Broccoli:  Choose raw or lightly cooked depending on your digestion. Six florets gives you a days worth of vitamin C and 20% of your beta-carotene. Broccoli, along with cauliflower and cabbage, belongs to the family of plants known as cruciferous vegetables, which are rich with antioxidants.12 calories per ½ cup serving

 Minerals: iron, potassium, calcium, phosphorus

Antioxidants: vitamins C and A, beta-carotene,glutathione, indoles, lutein, folat

  Fiber: 2.5 grams per cup

 

 Avocados:  There seems to be a lot of confusion about the safety of this delicious bright green treasure because of its high fat content. It is however a beneficial source of good fats (monounsaturated) in the form of oleic acid which is known to lower cholesterol. One cup of avocado has 23% of the RDA of folate which is believed to improve blood pressure and reduce heart disease.

The combination of lutien, zeaxanthin, alpha and beta carotene and vitamin E has shown in studies in The Journal of Nutritional Biochemistry that these properties together inhibited the growth of prostate cancer cells. There are 240 calories in one cup of avocados.

Minerals: lutein, zeaxanthin, potassium, copper

Antioxidants: Vitamins K,  A,  C and

Fiber:7.30 g per cup

Cauliflower:  The most nutritious way to eat this crunchy vitamin C rich vegetable is lightly steamed but raw is fine too.  Three and a half ounces of raw cauliflower contain 71 mg vitamin C, 120 percent of the RDA for a normal healthy adult; an equal serving of boiled, drained cauliflower has 55 mg vitamin C, nearly 100 percent of the RDA. Cauliflower has 12.5 calories per ½ cup serving.

Minerals: potassium,

Antioxidants: vitamin B

Fiber: 2 grams per cup

 

Kale: An excellent source of vitamins A and C, kale also brings calcium, iron and fiber to your plate. The National Cancer Institute reports that foods rich in selenium and vitamins A and C help reduce the risk of certain cancrers. There are 34 calories in a one cup serving.

 Minerals: potassium, iron and calcium

Antioxidants: vitamins A and C, beta-carotene, lutein , folate

Fiber: 2.5 grams per cup

Beets:  Although they have a high sugar content, beets have only 50 calories and half a gram of fat per three ounces. While the root of the beet is a nutritional powerhouse, the leaves are just as potent, containing antioxidant carotenoids , chlorophyll and lutein. Beets contain betaine which helps lessen inflammatory responses in the body as well.

 Minerals: potassium, iron, calcium and phosphorus

Antioxidants: folate, anthocyanidins, vitamin C

 Fiber: 3.5 grams per cup

Carrots: This crunchy veggie helps in fighting heart disease (vitamin A/ carotenoids), protects vision (beta-carotene), inhibits cardiovascular disease and cancer. The phytonutrient  falcarinol  has been linked to the reduction of certain cancers including colon cancer. There are 31 calories per ½ cup serving.

 Minerals: calcium, phosphorous, potassium, sodium,

 Antioxidants: beta-carotene, vitamin A, k & c

 Fiber: 2.8 g per cup

 

Cucumbers: Mostly composed of water and low in fiber but this vegetable packs a wallop of the trace mineral silica which contributes to the strength of our connective tissue. Cucumbers help with water retention because of ascorbic and caffeic acids. There are 8 calories per ½ cup serving.

 Minerals: Iron, potassium, magnesium  and manganese

 Antioxidants: Vitamins A, C and folic acid

 Fiber:0.83 g per cup

 

Celery: The crunchy texture and distinctive flavor of celery makes it a popular vegetable on any plate. Celery is known for containing active compounds called phthalides that actually promote healthy blood flow and blood pressure and is also considered to have cholesterol –lowering benefits. There are approximately 19 calories per one cup serving.

Minerals: Potassium and phosphorus

Antioxidants: Vitamins A and C and K

Fiber; 2.4 g per cup

 

Bell Peppers: Ranging in vivid colors from yellow, green, red, orange, purple, brown and even black. These sweet, tangy veggies are loaded with vitamins A and C which help neutralize free radicals in the body. Peppers also contain vitamin B6 and folic acid, both known for supporting cardiovascular health. One medium raw peppers has 30 calories.

Minerals: Iron, potassium, manganese

Antioxidants: Vitamins A, C, K   and B6

Fiber: 1.8 g per cup

 

Corn: Corn is actually a high-carbohydrate, high-starch grain, not a vegetable. This plant is best with beans or cheese so as to complete the proteins missing in corn. The health benefits of corn include cardiovascular supporting fiber and folate, memory enhancing properties in the form of B1 and adrenal supportive benefits of the B vitamin pantothenic acid. Corn has 130 calories per cup.

Minerals: Potassium, phosphorus, manganese  and  folate

Antioxidants: Vitamins C, B1 and B5

Fiber: 4.60 g per cup

 

 Canteloupe And Strawberries: Skip the chocolate pudding in favor of these fruits. Both are low in fat and high in vitamins and pack the antioxidants beta-carotene, vitamin C and folate. As a dessert, dip into plain vanilla yogurt for a protein- rich ending to your meal.

Minerals:  Potassium, magnesium and calcium

Antioxidants: alpha-carotene, beta-carotene, lutein, vitamin A, folate

  Fiber: 1.5 grams per cup

Strawberries:   Minerals: potassium, calcium, phosphorus

Antioxidants: vitamin C, phenolics, flavonoids

Fiber: 3.5 grams per cup

 Salad Bar 101: Building the Perfect Salad 

 Proteins

  Choose Lean Meats and Fish.  Add half a cup of canned tuna (13 grams of protein, one gram fat) or six, one ounce strips of lean roast beef (10 grams protein, 3 grams fat),  skinless chicken breast (9 gram protein, 1gram fat), or turkey breast (11 grams protein, 2 grams fat).

  Eggs:  High in tryptophan, selenium, iodine and vitamin B2, eggs are a great way to introduce a healthy blend of proteins (amino acids) along with many nutrients. An egg is really three different foods-white, yolk, and whole egg.  Each has its own distinct nutritional properties.  The white is high protein and low-fat with virtually no cholesterol and only 13 percent of the calories found in the egg yolk.   Vitamin B6 (riboflavin) is the only important vitamin in the egg whites.  Egg yolks are high in protein but are also high in fat and cholesterol. The egg yolk  is a good source of  calcium, phosphorus, iron,vitamins D and B2, as well as thiamin and niacin.  Both egg whites and yolk are high in sodium. When eaten whole, eggs are a complete protein  and low-calorie food.

 The average whole egg has roughly 75 calories, six grams protein and five grams of fat. Eggs contain two health enriching phytochemicals called lutein and zeaxanthin, both of which prevent age related disease and stress to the system. If you remove the yolk, you reduce the caloric value by 60. So, if you eat a whole egg (hard boiled in most salad bars), you are consuming 75 calories. If you remove the yolk, it is roughly 15 calories per egg.

 Beans: Not all beans are created equal. Although most are high in dietary fiber, starch and sugars, they all have varied flavors and textures.  All beans have heart healthy qualities, and are great for your digestion, and consist more or less of the same nutrients. Beans are good sources of protein, but must be combined with whole grains and vegetables to be considered a complete protein with the exception of soybeans. Here are a few examples:

            Chickpeas: Otherwise known as Garbanzo beans. Along with other high fiber, protein -rich beans , chicpeas keep you feeling full longer.  Garbanzo beans lowered total and LDL  “bad” cholesterol more when compared to other beans.  They are a good source of protein, and when combined with a whole grain like whole wheat pasta or brown rice, provide protein compared to that of meat or dairy foods without the high fat or calories. One half cup has 100 calories.

Minerals: molybdenum,  manganese, folate , and phosphorus

Antioxidants: copper, iron,

Fiber; 12.46 g per cup

 

             Lentils: Actually a seed or legume, lentils are an excellent source of fiber and although an incomplete protein, they are paired well with vegetables and other foods such as whole grains like most beans.    They are high in folate, magnesium, iron, phosphorus, vitamin b1, copper, potassium and zinc. They are a great source of energy (iron) are helpful for a healthy heart by reducing the levels of serum cholesterol and have the ability to stabilize blood sugars. One cup has 226 calories.

Minerals: molybdenum, folate, manganese, phosphorus, potassium,

Antioxidants: vitamin B1, iron, copper

Fiber: 15.64 g per cup

 

            Soybeans: Soybeans are the only bean that is considered a complete protein because they contain 100% of the daily requirements of essential amino acids.  They are also an excellent source of fiber, essential fatty (omega-3) acids, B vitamins, iron and potassium.  Soy protein tends to lower cholesterol levels, compared to meat products which tend to raise them.  There are 297.56 calories per one cup serving.

Minerals: molybdenum, manganese, potassium, magnesium, phosphorus

Antioxidants: iron, vitamins K , B 2, B 6 and  copper

Fiber: 10.32 g per cup

        Cottage Cheese: One half cup of low fat cottage cheese has 100 calories, 2.5 grams of fat and 14  grams of protein. One cup low-fat cottage cheese has 163 calories. One cup of full fat cottage cheese has roughly 216 calories depending on the brand.

Minerals: calcium, phosphorus, selenium,

Antixidants: Vitamin B 12, riboflavin,

Fiber: 0

            Nuts: One ounce (a small handful) of almonds or walnuts has about 6 grams of protein, which is a great replacement for fatty bacon bits. Although both are higher in fat (16 grams per ounce), studies have shown that by adding monounsaturated fats like these nuts, you can decrease the “bad” LDL cholesterol in your blood.

             Sunflower Seeds:  Even with the high 80 grams of calories and seven grams of fat per tablespoon these seeds are rich with fiber, protein and vitamins and minerals.

Minerals: magnesium, selenium, folate, phosphorus

Antioxidants: vitamins B1,E, B5, copper,

Fiber: 10.5 g per 3.5 oz

             Plain Yogurt: One half cup of nonfat yogurt has six grams of protein and 70 calories. It also contains 20% of the RDA of calcium along with ample doses of phosphorus and magnesium.

Minerals: calcium,  phosphorus, potassium, zinc,

Antioxidants: vitamins B2, B12, B5,

Fiber: 0

 Tofu: Also know as soybean curd, firm tofu contains 10 grams of protein per one half cup serving. It also contains 94 calories per half cup compared to 4 oz. ground beef which contains 331 calories.

                There are 5 grams of fat per half cup serving, along with 227 grams of calcium (22% of RDA) ancontains 1.82 mg of iron. (soft and silk style tofu will be lower in calcium, approximately 133 mg depending on the brand)

 SALAD BAR SIDE BAR

 

Avoid cheese sauces and creamed sauces and dressings including “house dressing”, those with mayonnaise and tartar sauce, as well as blue cheese which has 8 grams of fat per tablespoon

 

Avoid dressings such as Thousand Island, Caesar, honey mustard and ranch. They are all loaded with extra fats and sugars.   Go for low calorie dressings with thinner consistencies, such as French or Italian. The best bet is olive oil and red wine or balsamic vinegar. You can even try olive oil with fresh lemon juice and ask for a side of chopped cilantro or basil for more flavors!

 

Pass on the bacon bits! No protein, no fiber and too much fat. Use chopped nuts instead.

 

American and cheddar cheeses are both full of saturated fats. Two tablespoons of either cheese is 114 calories and nine grams of fat. Stick with lower-fat cheese choices like feta, Parmesan, or Romano. Use sparingly for flavor. Always choose shredded over cubed cheese. One cube of cheese can hold as many as 50 calories and 3 grams of fat.

 Chow Mein Noodles are usually loaded with sodium and one tablespoon carries 50 calories and two grams of fat.

 Croutons are bite sized fat disasters! One- half cup (about 20 croutons) has 93 calories and 4 grams of fat. They also tend to be high in salt.

 Classic luncheon meats like ham, pastrami, pepperoni and salami get about 60 % of their calories from fat and have some of the highest levels of sodium.

 Side salads like potato salad, pasta salad and tuna salad should be avoided. Also be aware of egg, macaroni and seafood salads. One helping equates to 300 calories and 15 grams of fat!

 Corn and Tortilla chips are full of saturated fats. Just 12 chips add 140 calories and seven grams of fat alon with sodium.

 Choose broth soups over cream based.

 Bon Appetit

Wait to lose the weight (Weight loss that works!)

Why am I suggesting that that you wait to lose your weight? Well, actually I’m not. What I am suggesting is that you simply wait at least 3 hours in between each meal. By waiting 3 three hours, you are giving your body the time it needs to adequately digest the last meal and avoid indegestion, bloating, gas pain and subsequently weight gain. In other words, DO NOT NOSH BETWEEN MEALS! Some people seem to be more sensitive to this than others. Are you one of them?

Most foods take between 30-40 minutes (fruits) and upwards of 3-4 hours (meats) to digest on an empty stomach. If you consume excess liquids or improperly combine your foods, you will slow  this process down considerably. If you constantly graze, munch and nosh foods throughout your day you not only may see weight gain but will most likely experience indegestion symptoms.

At this point most of us are familiar with the concept of eating smaller meals throughout our day to maintain healthy intake of nutrients but also to keep the digestive fires (our metabolism) burning. This dietary lifestyle, along with regular exercise is ideal for losing and/or maintaining our body weight and staying fit. Allow the last meal to completely digest before eating another meal. If you don’t agree, simply notice how you feel after your next meal. Keep a journal if need be of foods eaten and the time of your meal. Eat again and note how much time has passed and what symptoms, if any occurred. Write down how you feel during and after each meal whether it’s low or high energy, headaches, itchy skin etc. Notice any patterns beyond the weight gain.

If weight gain and or a swollen belly is an issue for you, just practice the 3 hour rule and be conscious of food combinations.

The importance of food combining for digestive health.

When it comes to healthy eating, nothing is more important than putting the right combination of foods together. If you have ever experienced gas pain, abdominal bloating, tiredness, headaches and more after a meal, then it’s time to take a look at what you are eating.

The simple belief is that there are two different types of digestion: an acid digestion for proteins (meats, fish, cheese and eggs) and an alkaline digestion for carbohydrates ( starches and sugars). The two should be seperate for proper digestion and absorption of nutrients into the body.

Physiologists agree that proteins are largely digested in the stomach by acids ( gastric juice or hydrochloric acid) which is an acid reaction and carbohydrates are largely digested in the small intestine in an alkaline solution called amylase. On their way down to the small intestine from the stomach, the carbohydrates inhibit the secretion of hydrochloric acids. Fats leave the stomach largely unchanged and mix with bile in the small intestine and emulsify, releasing fatty acids. If carbohydrates are being digested in the small intestine when the fatty acids enter then the carbs will be neutralized and the result will be gas because the carbs ferment.

I simply invite you to take a look at what you are eating and how you feel afterwards. If there is any discomfort then try a ady or two of conscious food combining and see what happens! Here are some rules to follow:

1) Don’t eat proteins with starchy carbs like bread, potatoes, beans, grains and starchy vegetables like peas and pumpkin. Try proteins with non- starchy vegeatables such as green leafy vegetables, tomatoes, peppers, squash, corn, carrots, caulifower  etc.

2) Do not mix pure fats (butters, cream, lard) with high carbohydrates/starches (breads, potatoes, rice, pastas, sugars etc).

3) Keep fruits seperate from other meals.

4) Don’t  mix acids ( vinegars, citrus, buttermilk) and  high carbs ( cereals, breads, pasta etc).

5) Eat fats freely with proteins and acids.

6) Eat simply and enjoy!

 

** Much of this information was taken from Dr. Kaslow.com

Top 10 Wellness Practices

There are hundreds, maybe even thousands of ways to be/stay well. Here is a list of some favorites of mine to practice regularly.

1) Start your day with water. Always rehydrate. Try hot water with lemon as it’s great for cleansing the system.
2) Always eat breakfast. Even if it’s green tea with an apple and a handful of trailmix, never skip it.
3) Stretch and/or move throughout the day. Take 30-60 second breaks if you sit all day. Just stand up and move your legs. Dont sit in a chair for more than 30 minutes if you can help it.

4) Breathe into your belly as often as possible. Allow your belly to fill with air, hold it a few seconds and exhale. Do this for a full minute as often as you can during your day.

5) Vary your meals and food choices every day. Don’t get caught up in the same thing every day for breakfast, lunch , or dinners. Make a point of trying something new at least once a week if not every day.

6)Variety in daily practices is just as important as food variety. Science has shown if you walk or drive the same way to work every day, go to the same  place for  coffee or eat at the same restaraunt, your brain never grows new cells. So,  take a slight detour and try a new route, even if it takes you a few minutes out of your way. You will be learning something new and the change will do you good.

7) Practice the” Inner Smile Meditation”.

Don’t even consider this 3,000 year old Taoist practice a meditation. Think of it as medicine. Just close your eyes, bring a small or big smile to your face.  Again, science has proven that by simply bringing a smile to your face or thinking of smiling or someone else smiling at you as a way to actually release positive healing chemicals into the body and create a sense of well being at the same time.

Just think of someone you love (alive or passed) and think of them smiling at you. It brings a warm feeling but also can relax and heal when that energy you create is brought inward.

Hug someone every day!
9 ) Begin and end each day with a laugh and/or a smile. Read a comic or listen to a positive affirmation as often as possible to keep that upbeat attitude.

10) Try doing a dry brush skin scrub at least once a week if not daily. Buy a soft dry brush with a long handle and lightly scrub your skin starting with the feet and working your way up in small circles. Don’t worry where you start on the body, just go in an upward motion toward the heart  and get the whole body. This is great for releasing dead skin cells but also for help with the lymph system.

What is wellness?

Some of my favorites definitions for the term wellness are:
“A disciplined commitment to self mastery”
“An active process of becoming aware of and making choices toward a more successful existence”
“A balance of physical, mental and social aspects of life”
“The process of learning about and engaging in behaviours that are likely to result in optimal health”

I think the key word here is balance and the fact that wellness is a process. Wellness is always changing, much like health which I believe again is like a direction we are going in depending on the choices we make.

Some of the dimensions of personal wellness are :

-Physical

-Intellectual/mental

-Emotional

-Sexual

-Social

-Spiritual

-Environmental

-Financial

What choices are we making to bring balance and create progress in the area of wellness in our lives?

Have a great day!

What did you eat today?

My clients ask me that question all the time and I think its a great idea to know what others are eating so as to get some fresh  ideas and learn a little in the process. As a personal trainer and health/nutrition counselor, it’s importan for me to share my food choices but also learn some new meal ideas as well as alternatives to products.

This is what I’ve eaten so far today:

After waking up and brushing my teeth, using the bathroom and washing up I had:

a glass of water( about 12 oz. of filtered tap water)…Always rehdrate and start the day with water!!

about 2 cups of Trader Joes ”Organic Five Country Espresso Blend Coffee” with 2 T. honey (yes, honey)….honey provides small amounts of  nutrients sugar does not, including B vitamins, phosphorus and potassium

French Toast made with “Ezekiel 4:9 Sesame Sprouted Whole Grain Bread“. Three slices (80 calories each) w/ 2 ” Whole Dairy Organic cage Free  Omega -3 Eggs ( 70 calories each),  “365 Organic” Butter (about 1 T. or 100 calories), 1/4 C (250 calories) of “Shady Maple Farms Organic Pancake Syrup”

4 Oz  “365 Organic Orange Juice” (55 calories) mixed w/ 4 oz. “Trader Joes 100% Cranberry Juice (Not concentrated)” (35 calories), mixed w/ 1 T. Ground Organic Flax seed

I have a big appetite, so I had a snack an hour later:
1/2 Cup/ 1 serving of  “Nancy’s  Organic Low-fat Cottage Cheese” ( 80 calories), mixed with 3/4 Cup/1 serving of “365 Organic Frozen Blueberries” ( 80 Calories), 1 Organic Banana ( 120 calories),  1/4 Cup/1 serving of ” Trader Joes Dry Roasted & Unsalted Almonds” ( 170 Calories),  1/3 Cup “Whole Foods Dried Cranberries” ( 123 Calories)

These foods filled me up pretty well and I usually stick to the eating every 3 hours routine. Bon apetit.

What is health?

What is health?

I think this is an important question to ask ourselves. I think if you had a room full of  people and you asked that question, you’d have as many different responses as there were people in the room.

It’s a very personal question, but it’s simple. “What is health” ?

One answer I heard years ago that stuck with me is that health is a direction. At any given time we are either going towards or away from health.  Our choices play a big role in our health and wellness and I think it’s important to take responsibility for our choices relating to food and lifestyle, every day.

I like to think of my choices as footsteps bringing me somewhere. I believe I must know where I am now and where I want to go and obviously make the optimal choices to get me there, much like any type of travel.

www.thrivenowfitness.com

If health is a direction, where are you going?

Motivation

It’s been said that there are two types of motivation- fear or past motivation and goal or future motivation.

How are you motivated? Are you moving away from painful experiences, fearful of repeating past “mistakes”? Or are you motivated by a goal or future experiences?

Do you get up on time to start your day so as not to get yelled at by your boss and possibly lose your job or do you get out of bed because you want to provide for yourself and/or your family?

I believe it ’s possible to utilize a little of both depending on the circumstances.

I personally exercise because I want to avoid pain from a weak back/core and I don’t want to experience that same pain but also because I want to feel good and have a healthy future.

What motivates you?