Archive | April, 2011

Hungry? Eat This, Not That!

15 Apr

David Zinczenko with Matt Goulding, authors of the wildly popular series Eat This, Not That, tells us what to snack on & why.

Fage Total 2% Plain Greek Yogurt (7 oz container)
130 calories
4 g fat (3 g saturated)
17 g protein
8 g sugars

*Greek yogurt is recommended because it contains more protein.

Almonds (1 oz)
163 calories
14 g fat (1 g saturated)
6 g protein
3.5 g fiber

* They recommend eating them whole because the skins double the antioxidants.

Kashi GoLean Original (1 cup with 1/2 cup of 1% milk)
195 calories
2.5 g fat (.5 g saturated)
12 g sugars
17 g protein
10 g fiber

Sabra Roasted Red Pepper Hummus (2 Tbsp with 10 baby carrots)
105 calories
6 g fat (1 g saturated)
200 mg sodium
2.5 g protein
4 g fiber

*Hummus regulates blood sugar.

Lowfat chocolate milk (1 cup)
160 calories
2.5 g fat (1.5 g saturated)
25 g sugars
8 g protein

*Did you know that calcium interferes with your body’s ability to absorb fat!?!  Me either, these guys are GENIUSES!  Pardon me while I run out and buy a bottle of Citracal.

Newman’s Own Organics Spelt Pretzels (20 pretzels)
120 calories
1 g fat (0 g saturated)
240 mg sodium
4 g protein
4 g fiber


I totally ripped off this information from an article on Yahoo titled 6 Best & Worst Snacks.  Normally, I’ll do more research and put my own spin on things but this information was just too good not share in the original format.  For more health tips visit the Eat This, Not That! website.

(via Yahoo)


Dieters Beware!

14 Apr

What do The Cheesecake Factory, T.G.I. Fridays,  and Fuddrucker’s have in common?  They don’t publish their nutritional information.  WTF you may ask?  Yep, unless they are required by law to publish the information they are choosing not to. 

I don’t know about you but that makes it impossible for me to eat at their restaurants.  We know from the Up Your’s segment that dishes can be very deceiving when eating out.

Fitness Junke Tip:  When dining out choose the restaurant based on their online nutritional information.  This way you can get the most bang for your buck nutritinoally speaking and choose which dish sounds the best. 

(via Fitbe, image courtesy of

Fitness Junke’s Guide to Dining Out

14 Apr

Trying to eat healthy but craving a dinner out with the girls?  Not sure what to order at the restaurant that won’t blow the diet?  Here are my secret tips for dining out and still being able to button my pants in the morning:

  • Pick the restaurant before you leave home based on the nutritional information.  For example, if I’m craving mexican food I’ll look up the nutritional information at my two favorite mexican restaurants and pick based on what sounds the best and has the least amount of calories.  It’s not a perfect science but being prepared on what to order helps with temptation once you’re seated. 
  • When you’re entree arrives immediately ask your server for a to-go box and place 1/2 your meal in the box for lunch the next day.  Doing so will save you calories and money!  Hint:  If you’re like me, you think you can visually divide your plate in half and place it in the to-go box at the end of you meal.  Trust me, it’s way too easy to keep eating if the food is still on your plate.  Learn from my mistakes 🙂
  • Order water, skip the cocktails, and save the calories for the meal.  P.S. There are 243 calories in a Applebee’s margarita.  Just sayin’.
  • Order dressing on the side so you can control how much is on your salad.  Do the same with other toppings such as sour cream, guacamole, cheese, etc.  You can save 200 – 300 calories per meal this way.

Happy Dining,

Fitness Junke

Pain is Temporary. Quitting Lasts Forever…

13 Apr

Pain is temporary.  Quitting is forever.

I LOVE this!  Fitbe, msn’s health site, just published “27 Reasons to Feel Instantly Inspired.” Click here to read the quotes and stories of 27 of the most iconic fitness motivation all-stars.

Pick your favorite and use it to motivate yourself to hit the gym and turn down those donuts in the break room.  My favorite is the title of this post:

“Pain is temporary.  Quitting lasts forever.”  Lance Armstrong

You can bet I’ll be using this as my mantra when I’m sweating it out on the treadmill and wanting to quit.

(via Fitbe)

It’s a Food Revolution!

13 Apr

I’m so excited!  I’m down right giddy!  Jamie Oliver’s Food Revolution premiered last night and I must say I’m both impressed and horrified with the show.  Impressed that Jamie (yea, we’re on a first name basis) would take on the L.A. school system and horrified when he teaches us what kind of food is on our childrens lunch tray.

For those of you that didn’t watch the show Jamie focused on teaching us where our food comes from.  He also taught us that the same cuts of beef normally called “waste” and used in pet food can also be used (FDA approved, mind you) for up to 15% in hamburger for human consumption as “filler”.  Disturbing.  That’s the only word I can think right now.  I’m too grossed out and busy researching for organic, grass fed beef ranchers that sell direct to the public.  At least then I’ll know what I’m feeding my kids.

Check out Jamie Oliver’s Food Revolution on Tuesday nights on NBC and learn more about the food revolution here.

Healthy Chicken Nuggets

12 Apr

Do you cringe every time your kids ask for McNuggets?  Me too!  Try this healthy receipe from Mom’s Who Think that’s really tasty and just may have your kids asking for seconds.


1 1/2 pounds boneless, skinless chicken thighs
1 cup cornflakes cereal
1 teaspoon paprika
1/2 teaspoon Italian herb seasoning
1/4 teaspoon garlic powder
1/4 teaspoon onion powder


1. Remove skin and bone; cut thighs into bite-sized pieces.

2. Place cornflakes in plastic bag and crush by using a rolling pin.

3. Add remaining ingredients to crushed cornflakes. Close bag tightly and shake until blended.

4. Add a few chicken pieces at a time to crumb mixture. Shake to coat evenly.


1. Preheat oven to 400 degrees F. Lightly grease a cooking sheet.

2. Place chicken pieces on cooking sheet so they are not touching.

3. Bake until golden brown, about 12 to 14 minutes.


1. Lightly grease an 8×12 inch baking dish.

2. Place chicken pieces on baking dish so they are not touching. Cover with waxed paper and cook on high.

3. Rotate chicken every 2 to 3 minutes. Cook until tender, about 6 to 8 minutes.


Makes 4 Servings, about 3 ounces each

Calories 175
Total fat 8 grams
Saturated fat 2 grams
Cholesterol 67 milligrams
Sodium 127 milligrams


Stress Makes You Fat…

12 Apr

Stress Makes You Fat

Like we didn’t already know that, right ladies?  Well here’s the fancy scientific explanation to how our bodies respond to stress:

Your body responds to psychological stress in the same way it responds to physical stress.  When you have a stressful day at work your brain responds as though you’re in physical danger and tells your cells to release hormones.  Your brain tells your cells to release adrenaline to jump start the “fight or flight” reflex and you get a dose of cortisol telling your body to replenish that energy even though you haven’t gotten up from your desk.  Next thing you know you’re famished and pumping quarters in the vending machine like it’s a Vegas slot machine.

Here are some tips to reduce the effects of stress on your body:

  • Get Physical – Take a 15 minute walk around the office or parking lot or take a few flights of stairs.  Squeezing in as little as 15 minutes of physical activity fools you’re body into thinking your escaping the source of the stress and encourages the cortisol to move into your kidneys and flush from your system quickly.
  • Cut the Caffeine – Research has shown that consuming caffeine while under stress will acutally increase cortisol levels.
  • Eat Sensibly – If you have lots of stress in your daily life do yourself a favor and stop crash dieting.  Focus on eating healthy, sensible meals and your body will be better equipped to handle your high stress lifestyle.
  • Get Enough Sleep – I know this is easier said that done but try to manage your nightly routine so you’re getting at least 7 hours of sleep.  It may not always be possible but give it a try.


(via Prevention Magazine)

Losing the Baby Weight…

11 Apr

We all know that its essential to gain weight during pregnancy, thats the easy part.  The hard part is taking it off.  I don’t know about you but I’m not one of those women who come home from the hospital in my pre-pregnancy jeans or that can say, “It wasn’t really that hard to lose the baby weight.  I just stopped eating dessert two nights a week.”  Nope, that’s not me at all.  I’m the woman who has a baby and eight weeks later still looks pregnant.  If you’re like me, here are some tips from our friends at WebMD to help you lose the extra baby weight. 

  • Take six weeks after the baby to focus on eating healthy.  This is especially important if you’re breast feeding. 
  • Remember that it took 9 months to put the weight on and can take up to a year to take it off.  Slow and steady wins the weight loss race.
  • Going on a crash diet and exercising fanatically is not good for you or the baby.  You can not take care of the baby when you’re irratible and cranky from lack of food and rest.
  • About six weeks after giving birth you can start incorporating physical activity into your daily routine.  Slow and gradual is key to make sure you don’t over do it.
  • Take it slow.  Don’t try to lose too much too fast.  Remember, you’re children need you to be healthy.

For more information and tips on losing weight and healthy eating click here.


I know these things are all easier said than done.  Trust me, I’m still losing the weight and my baby is three (no judging, please.  I told you I wasnt one of “those” women).  Remember that you’re children deserve healthy parents and YOU deserve a healthy life.

Are You a Nutritional Gatekeper?

11 Apr

In the April issue of Family Circle magazine there is an article that cites a study completed by Brian Wansink, PhD and his Food and Brand Lab at Cornell University.  Wansink states that in his research,  parents have told him that they cannot control what their kids eat.  Interestingly enough, Wansink found that the parents who felt they could not control their kids food choices were also making bad food choices themselves.  He uses the term “nutritional gatekeeper” and says that as parents its our responsibility to monitor what our kids are eating and help them make good food choices. 

Here are some tips for being an effective Nutritional Gatekeeper for your family:

  • Keep in mind that you control at least 72% (even more if you have little ones) of what your child eats each day.
  • Pack your childs lunch to make sure they have healthy choices instead of telling them to buy something at school.  That ‘something’ could be a pudding cup or a brownie.  Not exactly what you had in mind.
  • Keep healthy fruits and veggies in the house for snacks. 
  • If you don’t buy it, they can’t eat it.  Leave the kids at home if you have to when grocery shopping.  You control the $$ and you control what you buy.
  • They are what YOU eat.  Unfortunately, our kids learn our eating habits just as they learn our other habits, good and bad.  Lead by example and teach them which foods are healthy and which foods are bad for them. 

To find out more information and for educational resources visit Wansink’s site at

(via Family Circle magazine, photo courtesy of

Get Your Jazz Hands Ready!!

8 Apr

IDEA,  the world’s largest association for fitness and wellness professionals, conducted its yearly survey to find out the top health and fitness trends of 2011.   This year, aerobics, water fitness and martial arts-based classes had the largest decline in popularity and dance and boot camp classes showed the largest growth.

I was surprised to find out that Jazzercise, founded in 1969, is still popular around the globe and was just named most successful fitness franchise by Entrepreneur Magazine.  The founder, Julie Shepherd Missett, continues to choreograph 30 new songs every 10 weeks to keep her classes fresh and keep members motivated.  Pretty impressive when you consider how easily fitness fads come and go.  Remember those  Reebok Step Aerobics videos?

Jazz hands up!