Burn Off That Turkey! 5 Ways to Blast Belly Fat This Holiday Season!
Join me on Monday November 26th at 7:00PM EST for a LIVE interactive discussion.
I have teamed up with Shindig Events to host a live, interactive book talk and discussion to reveal the best ways to beat belly fat over the holidays!
The average person gains 5-7 pounds during the holiday season- don’t let that be you! I will be sharing tips and tricks from my new book, Belly Fat Diet For Dummies, to help you effectively burn belly fat and actually lose weight before the New Year! Participants will also be able to ask their burning belly-fat questions via video chat during this live, interactive event!
RSVP at http://www.shindig.com/event/turkey
Live Chat Beings at 7:00PM EST
Happy (and Healthy!) Thanksgiving Tips!
Sure it’s the season to overindulge, but that doesn’t mean you HAVE to pack on the pounds! Here are some easy tips to have you enjoying Thanksgiving while avoiding that dreaded holiday weight gain! Remember- it’s all about balance!
Cut Calories by Using Low Fat Cooking Techniques:
- Don’t stuff the turkey with the stuffing, as it absorbs much of the fat. Bake it in a covered casserole instead.
- Use small amounts of butter and oil; substitute with chicken or turkey broth for additional moisture.
- Sprinkle hot vegetables with dill for flavor instead of butter.
- Roast the turkey on a rack so the fat drips away from the bird.
Choose Wisely:
- Begin the meal with a salad. You’ll eat less during dinner.
- Use the 1-10 rating system during Thanksgiving dinner. Rate each food that is passed on a 1-10 scale – 1, not appealing – 10, WOW, my favorite! Eat only 9′s and 10′s. Pass up the rest!
- Don’t skip meals before the big meal that day. You’ll be too hungry and may overeat.
Don’t Let Dessert Be a Dilemma:
- If more than one choice of pie is offered after the meal, choose ONE, not a bit of each.
- Eat the filling of the pie and just a bit or none of the high fat crust. Use light or fat free whipped topping.
- If visiting friends or relatives, bring a low-fat, low-calorie dessert that you would enjoy.
Walk Off That Turkey:
- Include some form of exercise throughout the day
- Take a walk with friends and family after dinner.
- Get everyone involved in the activity to make it fun and memorable.
Wishing you all a safe, happy, and healthy Thanksgiving!! Enjoy!
Belly Fat Diet For Dummies is Released Today!
Today is the day!!! My new book “Belly Fat Diet For Dummies” is now available in stores around the country! If you are looking to shrink your waistline and improve your health, look no further- your solution is here! This book incorporates the latest research along with practical advice to help you lose weight quickly and effectively, but most importantly- keep it off for good!
To kick off the book launch we are having a blog tour. Follow the tour over the next two weeks for great recipes, interviews, and even giveaways! And to wrap up the tour, join me live for an interactive web-based video chat at Shindig Events shindigevents.com on November 26th at 7pm to discuss the book and answer all of your belly fat blasting questions and concerns!
November 7th Wednesday- Interview with Chew the Facts
November 8th Thursday- Book Review by Healthy Mom Magazine Blog
November 8th Thursday- Recipe with Fat Fighter TV
November 9th Friday- Review and Giveaway with Appetite for Health
November 12th Monday – Glamour.com 5 Ways to Fight Belly Fat Before Christmas (Vitamin G Blog)
November 13th Tuesday- Interview and Giveaway with Around the Plate
November 26th Monday- 7:00PM EST- Live interactive web-based chat with author at Shindig Events
Belly Fat Diet For Dummies can also be purchased at online retailers here.
Tomatoes- A Stroke Fighter?
Great news for all the ketchup lovers out there- eating more tomato-based foods can actually lower your risk for stroke! A new study found that men who had the highest levels of lycopene, which is an antioxidant found in high levels in tomato products, they reduced their risk of stroke by as much as 55% when compared to men with the lowest levels. That’s a pretty impressive statistic and it just goes to show how important diet is to heart health!
So why are tomatoes such a powerful deterrent against strokes? It may be due to lycopene’s ability to decrease inflammation and prevent against the formation of blood clots. Although there is no set standard on how much lycopene one should consume daily, it is recommended that you consume at least 2 ½ cups of fruits and vegetables per day, since this is the amount shown to help reduce the risk of heart attacks and stroke. But ideally, when it comes to vegetables and fruit, more is typically better. I like to recommend at least 4 cups per day.
If you love ketchup and marinara sauce, you’re in luck! Just 1 cup of marinara sauce has more than 31,000 mcg of lycopene, 1 cup of tomato juice contains 21,960mcg, and one tablespoon of ketchup has 2,146 mcg! And if you don’t love tomatoes, that’s OK to. Lycopene can also be found in watermelon, grapefruit, mangoes, and papayas.
To help you increase your lycopene intake, try this great recipe from Tomato Products Wellness Council (http://tomatowellness.com)
Artichoke Turkey Pizza
TIME: Hands On: 10 minutes Total Time: 20 minutes Servings:
Makes 4 servings (1/4 pizza each)
Ingredients
· 1 prebaked thin pizza crust (12-inch)
· 1-1/2 cups shredded part-skim mozzarella cheese (1-1/2 cups = 6 oz)
· 1 can (14.5 oz each) Diced Tomatoes with Basil, Garlic & Oregano, drained
· 1 cup chopped cooked turkey
· 1 can (14 oz each) artichoke hearts in water, drained, coarsely chopped
· 1 can (2.25 oz each) sliced ripe olives, drained
· 1/2 cup shredded Parmesan cheese
Directions
Preheat oven to 450° F. Place crust on ungreased baking sheet. Sprinkle with mozzarella cheese. Top with tomatoes, turkey, artichokes, olives and Parmesan cheese. Bake 10 minutes, or until cheese is melted.
· Nutrition Facts(Amount per Serving)
· Calories 512
· Total fat 18 g
· Saturated fat 9 g
· Carbohydrate 47 g
· Dietary fiber 3 g
· Protein 37 g
Book Review: Calorie Counter Journal For Dummies
I was so excited to be able to review “Calorie Counter Journal For Dummies” written by two terrific dietitians: Rosanne Rust, MS, RD, LDN and Meri Raffetto, RD. As a dietitian who works with clients one-on-one, I know the value of keeping a food record. And I know that keeping a food record in the proper manner is essential for weight loss. In fact, as this book points out, research has actually shown that people who keep food records lose TWICE as much weight as those who don’t! That just shows how important this tool is.
What I love about this book it starts out by helping you determine what you need to do to improve your health and meet your weight loss goals. First, it shows you how to determine what a healthy body weight is for you, so if you are looking to lose weight, you can set a realistic goal. It also shows you how to accurately calculate your calorie needs for the day. And this isn’t just for those who want to lose weight. Knowing your daily calorie needs is essential to anyone looking to lose, gain, or maintain weight and for avid exercisers and athletes who need to fuel their bodies. In fact, this book even includes a section specifically for athletes and how they can fuel their bodies and track their intake to improve performance!
In order to improve health and achieve your desired body weight, you must also set goals for yourself and establish as routine. To help you with this, “Calorie Counter Journal For Dummies” shows you in detail how to create achievable goals by using the SMART method (Specific, Measurable, Attainable, Realistic, Timely) and gives you a step by step guide to forming a routine to help you develop habits that will allow you to not only achieve your goals but to stick with them for the long haul.
My favorite part of the book is of course the food journal. This book provides step-by-step guidance on how to correctly keep a food record. For instance, if you have cereal and milk in the morning, it is not as helpful to just write “cereal and milk” as it would be to write out exactly how much cereal and how much milk you had, such as “1 cup cereal and ½ cup milk.” And throughout this book, the authors stress how weight is not the only way to track your success. Tracking success through improved energy, mood, and even improved health status, such as lowering blood sugar or blood pressure are all ways to measure success. The food journals provided in the book allow you to track this as well. It allows you room to track your energy levels, weight, fluid intake, and even check off how many fruits and vegetables you have had each day. You can even track your mood to see how it impacts your food choices.
“Calorie Counter Journal For Dummies” is a must have for anyone looking to lose weight, improve their health, increase their energy levels, or improve athletic performance. It is also a great tool for health professionals to use to show clients the right way to use a food journal to be successful. Click here to buy this book on Amazon.
Don’t Let the Scale Scare You this Halloween!
Candy is full of empty calories that can pack on the pounds, but don’t let the scale scare you this Halloween!
Here are my top 4 ways of getting through the holiday without going up a costume size.
First, don’t buy your favorite candy and don’t buy candy more than a day before Halloween. If your favorite candy is laying around the house for weeks before trick-or-treaters come knocking of course your going to be tempted to eat it. So instead, pick up candy that doesn’t appeal to you and just stock up the day before or the day of.
Don’t let the candy of Halloween past haunt you either. Only buy enough candy for the amount of Trick-or-Treaters you usually get. If you overbuy, you will have that candy tempting you long after Halloween is over.
Keep in mind, small portions aren’t always better when it comes to candy. Mini sized servings of your favorite candy bar can really add up. Sure they look cute and harmless and their tiny size lets you grab one or two without even thinking. But when you add it up, having a few minis throughout the day is the same as eating a full sized candy bar. If you want candy, set a limit for yourself, such as 2 mini candies per day, and stick with it.
Boost Your Fruit Intake Through the Cooler Months….With Cranberries!
I see it over and over again from my clients, as soon as summer is over, their intake of fruit decreases dramatically. Sure in the cooler months there isn’t as much variety in in-season fresh fruit, but that doesn’t mean you can’t still eat enough fruit every day.
One of my favorite ways to add variety to your fruit intake in the cooler weather is by making dried fruit a part of your regular meal plan. And cranberries are a terrific dried fruit choice year round!
Why dried cranberries? Well there are lots of reasons, but here are 5 of my top reasons to fill up on cranberries this fall.
#1- They can help prevent infections!
Cranberries naturally contain the flavonoid, proanthocyanidin (PAC). What’s so great about this flavonoid is that it’s unusual structure offers anti-adhesive properties not usually found in other fruits and vegetables. This may help to prevent the adhesion of some harmful bacteria, like E. Coli, which is associated with urinary tract infections.
#2- They keep your gums and stomach healthy!
The PACs in cranberries may also help inhibit the bacteria associated with gum disease and stomach ulcers.
#3- They may protect your heart!
The PACs in cranberries are thought to protect the LDL cholesterol (the bad one!) from being oxidized.
#4- They’re a great source of fiber!
Dried cranberries contain 10% of your daily recommended value for fiber in just one serving.
#5- They are easy to eat!
You can add dried cranberries to everything from oatmeal to yogurt and even side dishes. Try topping your salad with cranberries or making a healthy trail mix by using dried cranberries, nuts, and whole grain cereal. You can even incorporate cranberries into stuffing, muffins, and even breads. They make a great complement to a variety of dishes, so get creative!
For an awesome breakfast on those chilly mornings, try out this Cranberry, Honey and Cinnamon Porridge recipe.
Ingredients
· 250g Organic rolled oats
· 1Tbsp Psyllium husk
· 500ml Water
· 100g Dried or frozen cranberries
· Pinch Ground cinnamon
· 250ml Soy milk
· 2Tbsp Honey
Directions
1. Put water in a saucepan and bring to the boil. Add rolled oats and psyllium, reduce the heat and simmer for 10 minutes, stirring frequently.
2. Add milk and simmer for a further 5 minutes, stirring often. Turn off the heat and add the cranberries, allowing to stand for 3-4 minutes before serving with a sprinkle of cinnamon and a drizzle of honey.
Serves 6
If you like this recipe, check out many more by visiting the Cranberry Institute at www.cranberryinstitute.org.
How do you like to use dried cranberries?
Disclosure: This blog was sponsored by the Cranberry Institute (www.cranberryinstitute.org.). I was compensated for writing this blog. Words and opinion are my own.
Stop Saying No! Healthy Foods Your Should Eat MORE Often!
Are you sick of hearing what foods you should avoid over and over again? Why not focus on what you SHOULD be eating more often instead!
After attending the Food & Nutrition Conference & Expo earlier this week, I was excited to share with some of the latest research of foods that can help promote weight loss and health (and most importantly taste great too!).
If you are trying to lose weight, a recent study found that people who ate a portion-controlled frozen Healthy Choice meal in place of their typical restaurant or cafeteria lunch, without changing anything else about their normal diet or exercise routine, lost weight and improved their diet quality at the end of 30 days. Replacing lunch with this portion controlled meal also led to a decreased intake in total fat, saturated fat, trans fat and sodium in the participants’ overall diets. And the best part was while the overall calories consumed per day decreased, the study participants’ intake of the dairy, fruit and vegetables food groups did not change. So, what’s the bottom line? Try replacing your cafeteria or restaurant meal at lunch with a frozen, portion-controlled meals such like Healthy Choice. Not only will it help promote weight loss, but it will also improve the quality of your diet and save you money too! 
Whole grains are essential to our health, yet less than 5% of Americans eat three ounces of whole grains per day, which is the amount recommended by the 2010 U.S. Dietary Guidelines for Americans. If you’re wondering, one ounce of whole grains is equal to one slice of whole wheat bread, a serving of whole grain breakfast cereal equal to the size of a baseball or a serving of cooked whole grain rice/pasta equals the size of a baseball cut in half. But there’s great news! A new study showed that eating popcorn (which is one of my favorite snacks!) can help people to increase their consumption of whole grains. The study looked at the diets of people who ate a daily snack of 100 calories of popcorn for three months without being asked to change anything else about their diets. At the end of the three month period, those who ate popcorn as a snack increased their consumption of whole grains while also decreasing their consumption of refined grains. If you’re looking for a great tasting option, try Orville Redenbacher’s Smart Pop, my favorite! 
Research has shown that people who eat diets rich in fruits and vegetables tend to have a decreased risk of cancer and heart disease, which may be related in part to fruits’ and vegetables’ contribution of antioxidants to the diet. To help individuals consume more antioxidants, researchers recently looked at the most common non-starchy vegetables in Americans’ diets to determine the vegetable that provides the highest level of antioxidants based on total consumption and antioxidant capacity and they found that canned tomato products provide the greatest amount of antioxidants to Americans’ diets over any other commonly consumed vegetable. And what I love about canned tomatoes is that they are also a convenient and affordable way to increase vegetable intake. They also make eating more vegetables achievable, since most American’s enjoy tomatoes and the canned varieties are available year round. For a great option, try Hunt’s line of tomato products. 
Disclosure: I do have a working relationship with the companies listed above and only align myself with companies whose products and services match my professional and personal beliefs.
If you are looking to revamp your diet, lose weight, or get in shape- you’re in luck! I now offer online and phone nutrition coaching, E-nutrition Mail packages, Mini Meal Makeovers, and Custom Meal Planning. Contact me today for more information or schedule your session online: http://www.erinpalinski.com/counseling.html
Copyright ErinPalinski.com 2012. All Rights Reserved.
For more information, check out my website, America’s Belly Fat Fighter, at www.erinpalinski.com
Follow me on twitter @DietExpertNJ
An Apple A Day Can Help You Live Longer?
The fall is here and you know what that means- it’s apple season! We’ve long known how an apple a day can help keep the doctor away, and now there is scientific proof.
A recent study published in ACS’s Journal of Agriculture and Food Chemistry indicates apples can actually extend your lifespan by as much as 10%! So why are they so healthy for us?
Apples are loaded with antioxidants that help protect the body against damage by free radicals- these are toxins that can damage the body’s cells such as cigarette smoke, pollutants, and even poor food choices. Out of all foods, apples also contain some of the highest levels of procyanidins, a flavonoids shown to improve vascular health. The highest amount of this flavonoid was found in the Red Delicious and Granny Smith apples.
They also contain a high level of quercetin, which is an anti-inflammatory substance that has been shown to lower the risk of heart disease. When our body is inflamed, it is easier for plaque to build in our arteries and cause a blockage. By reducing this inflammation, this may help to prevent plaque buildup and in turn prevent heart disease. Quercetin has also been shown to help prevent fat cells from expanding, especially around the waistline, which may help prevent accumulation of visceral fat, the most dangerous form of fat!
So not only do they taste great, but apples may protect your heart, shrink your waistline, and help you live a longer and healthier life! So dig in!
Here are a few of my favorite ways to enjoy apples:
*Dark Chocolate Covered Apple Slices- Dip apples in 60% cocoa or higher dark chocolate, chill, and enjoy: Apples contain a high level of quercetin, which is an anti-inflammatory substance that has been shown to lower the risk of heart disease. Dark chocolate contains catechins, which can help decrease the risk of hardening arteries. When eaten together, these two substances can help to reduce the stickiness of blood platelets, which can provide another protective benefit to your heart.
*Peanut Butter Apple Crunch – Take thinly sliced apples, cover in natural peanut butter, and roll in oat flakes
*Cinnamon Apple Oats- puree fresh apples into an applesauce consistency, mix into warm steel cut oats, and top w/ cinnamon
If you are looking to revamp your diet, lose weight, or get in shape- you’re in luck! I now offer online and phone nutrition coaching, E-nutrition Mail packages, Mini Meal Makeovers, and Custom Meal Planning. Contact me today for more information or schedule your session online: http://www.erinpalinski.com/counseling.html
Copyright ErinPalinski.com 2012. All Rights Reserved.
For more information, check out my website, America’s Belly Fat Fighter, at www.erinpalinski.com
Follow me on twitter @DietExpertNJ
Making the Best Snack Choices for Your Child
It’s back to school time and with that comes early morning breakfasts, brown bag lunches, and of course, after school snacks! When choosing a nutritious after school snack for your child there are many things to consider. You may ask yourself “is this snack food too high in sugar?” Does this snack contain too much fat or too many calories” or even “Will this snack help keep my child satisfied until dinner?” With so many snack choices out there, it can be hard to know what will make the best choice for you child.
Here are a few tips to help you make the best choice when choosing an after school snack:
• First, look for a snack that contains a good source of whole grains, is high in fiber (3 or more grams), and contains little to no added sugars. For instance, if you want to give your son or daughter cheese and crackers after school, choose a cracker made from 100% whole grain, such as 100% rye crisps or stone wheat crackers.
• If you need the snack to keep your child full for more than two hours, choose a snack high in lean protein or healthy fats. Both protein and fat take longer to digest than carbohydrate, making snacks high in these nutrients long lasting. Consider snack choices including foods such as low fat string cheese, natural peanut butter, or even lean deli meats.
• Concerned about calories? If you child needs to lose or maintain their body weight, it is important to provide them with healthy, lower calorie snack options. However, to do this and still keep your child satisfied can be tricky. Aim for snacks that are large in volume but low in calories such as air popped popcorn (3 cups = 100 calories), fresh fruit (1 medium piece of fruit provides approximately 80 calories), or raw vegetables with 2-3 Tbs of hummus or low fat dip. Not only are these snacks low in calories, they are loaded with healthy fiber, helping to keep your child satisfied until dinner.
• Have a picky eater? Encourage your child to try new fruit and vegetable options by providing fun dip options such as applesauce, peanut butter, and low fat yogurt.
There are plenty of tasty, nutritious, kid friendly snack options available. With a bit of planning, you can find a variety of healthy snack ideas to please any child!
If you are looking to revamp your diet, lose weight, or get in shape- you’re in luck! I now offer online and phone nutrition coaching, E-nutrition Mail packages, Mini Meal Makeovers, and Custom Meal Planning. Contact me today for more information or schedule your session online: http://www.erinpalinski.com/counseling.html
Copyright ErinPalinski.com 2012. All Rights Reserved.
For more information, check out my website, America’s Belly Fat Fighter, at www.erinpalinski.com
Follow me on twitter @DietExpertNJ
