1. Limit unhealthy fats and cholesterol
Limiting how much saturated and trans fats you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat.

2. Choose low-fat protein sources
Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

Fish is another good alternative to high-fat meats. And certain types of fish are heart healthy because they’re rich in omega-3 fatty acids, which can lower blood fats called triglycerides.

Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat.

3. Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.

4. Select whole grains
Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products.

5. Reduce the sodium in your food
Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The U.S. Department of Agriculture recommends that healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon). People age 51 or older, African-Americans, and people who have been diagnosed with high blood pressure, diabetes or chronic kidney disease have no more than 1,500 mg of sodium a day.

Sometimes the cause can be genetic, sometimes there could be an underlying medical condition that brings on diabetes (for instance I have had clients with rheumatoid arthritis on high doses that ended up with type 2 diabetes), but it is important to remember that just because someone was diagnosed with type 2 diabetes doesn’t mean it was certainly their fault and could have been completely prevented. This stigma is what makes many individuals embarrassed or ashamed that they have diabetes, which is unfair. Could it have been prevented in many cases, possibly. And prevention is always best in the cause of a chronic disease like diabetes. But would you tell someone newly diagnosed with cancer “it’s your fault because you didn’t eat enough vegetables?” We could make that argument with almost any disease, but instead of pointing fingers at those diagnosed, let’s instead focus on supporting them and helping them make healthy lifestyle changes now to control this disease.

Instead of criticizing a public figure who is coming out to discuss a deadly disease effecting millions of Americans, let’s look at this as an incredible opportunity to educate all of us on the dangers, symptoms, and treatment of diabetes. When a client comes to me after just having been diagnosed with type 2 diabetes, 90% of them tell me they think they can never eat many foods, such as cookies, ever again. They are under the misconception “sugar is evil” and don’t understand that it is carbohydrates (which include sugar) they need to watch to control their blood sugar levels. My motto for everyone with diabetes is “you can eat any food, but moderation is key.” People with diabetes can still enjoy foods such as desserts and pasta, as long as they keep portion size in check and limit how often they have these foods (just like we all should be doing anyway!).

A Food Network star like Paula can show people with diabetes everywhere how any recipe can be adjusted to be meet the needs of a diabetic meal plan. For instance, maybe Ms. Deen can start to use whole grains vs refined flour or find substitutions to reduce the sugar and fat content in some of the foods she uses. In fact, I feel if a famous person with less-than-perfect eating habits like Paula Deen can show us all that simple changes can make a big impact on controlling blood sugar, it shows us we can all do it. Just because you have been diagnosed with diabetes does not destine you to a life full of boring, flavorless food.

It’s also important to be realistic with yourself and to keep variety in your diet. For instance, rather than eating the same lunch for a whole month, which will be hard to maintain, try incorporating different fruits or vegetables to avoid getting in a food rut.

Other common situations that can undermine a desire to eat healthier include feeling overwhelmed at the prospect of changing food habits, using food as stress relief, or needing to soothe a sweet tooth. Getting into the right frame of mind to eat better often starts by changing thinking patterns before you can modify your behavior.

Remember, too, that our minds are trained to adopt an “all or nothing” approach, and perhaps nowhere more true than with diet and exercise. So, instead of getting discouraged if you missed a gym session or overate at one meal, start making a list of your successes — however seemingly small — to help build your confidence. Realize that one snack, meal or even a whole day of unhealthy eating isn’t going to make or break your overall healthy eating goal – just as long as you remember to return to the routine.

What New Years resolutions have you successfully been able to reach? What worked for you?

Ham and Cheese Stuff Pastry

These are phyllo dough shells stuffed with low sodium ham and part skim swiss cheese. Just pop them in the oven at 350 F for 3-5 minutes and they are ready to serve.

Banana, Chocolate, and Peanut Butter Pastries

These are awesome! Phyllo dough shell stuffed with natural peanut butter, two slices of banana, and dark chocolate heated until the chocolate melts and served warm.

Berry Tarts

A terrific sweet and refreshing dessert. Take phyllo dough shells, stuff with fat free vanilla Greek yogurt (I used Chobani here) and top with fresh berries. Serve chilled

Midnight Trail Mix

Great for late night snackers. Here I mixed Fiber One 80 cereal with peanuts, dried berries (cranberries, blueberries, and raspberries) mixed with dark chocolate chips. Its amazing!

Happy New Year!!!

In fact, a recent survey found that while 59% of people worried that a loved one’s excess waistline would lead to serious health problems, most would shy away from telling them their concerns for fear of hurting their feelings.

This is NOT the time to be shy!! Carrying too much fat around the waist raises the risk of developing type 2 diabetes, coronary heart disease, and stroke. This type of fat (called “visceral fat”) is metabolically more active than fat located under the skin and can trigger reactions in the body that disturb metabolic processes.

The answer? Weight loss caused by a low-calorie diet or exercise program can significantly reduce abdominal fat. The extend of the reduction depends on how overweight the person is and where their fat is distributed, but generally, the more excess abdominal fat they carry, the more they lose.

Several studies show that losing as little as 5 to 10% of initial body weight can reduce fat in the abdomen by an impressive 10 to 30%.

So… work up your courage! Suggest to a loved one with a large waistline that they should think about shedding a few pounds. Granted, it might not be a comfortable conversation, but as long as you do it sensitively, discussing it with them now could help them avoid critical health risks later down the line and could even save their life.

Encourage them to make simple lifestyle changes in the new year – such as becoming more active, making small alterations to their eating habits and replacing sugary drinks for water. And do it with the- the support of friends and family can help them be even more successful. In the long run it could be the best “present” of all – the present of good health!

Wishig you all a safe, happy, and healthy holiday!

Tip #1: Don’t skip all of your favorite holiday treats; just consume smaller portions of them.

Tip #2: Offer to bring a favorite low-calorie dish to holiday parties so you can enjoy it.

Tip #3: Don’t try to lose weight during the holidays. Focus on weight maintenance.

Tip#4: Limit your intake of alcohol and other high calorie drinks such as eggnog and punch. Instead choose water, tea, or calorie-free beverages.

Tip #5: Center your holiday entertainment on non-food items such as ice skating, singing carols, or renting a holiday movie.

Tip #6: Make an effort to maintain your regular exercise program throughout the holidays.

Tip #7: Eat a small meal or snack before arriving at a holiday party. This will keep you from being overly hungry resulting in overeating.

Tip #8:Eat slowly! It takes your stomach 20 minutes to realize it is full.

Tip #9:Leave fresh fruit around the house to decrease the urge to pick on holiday sweets.

Tip #10: At holiday parties, fill your plate once and resist the urge to go back for seconds.

Tip #11:If appetizers are served, fill one plate with your favorites and do not go back for more.

Tip #12: Make traditional holiday recipes with low-fat substitutions to decrease the calorie and fat content: substitute oil or butter with applesauce, use low-fat creams and milks, use herb to add flavor instead of fat.

What are your favorite holiday tips for staying on track this time of the year?

Don’t starve!: I can’t tell you how many times my clients have said to me “I’m going to a big holiday party, so I’m just not going to eat all day to save calories for it.” This is the WORST thing you can possibly do! Why? You will end up excessively hungry and overeating the high fat/high calorie foods at the party- eating way more than you would have in the first place.

Instead, eat filling meals and snacks leading up to the event, but choose high volume, low calorie foods. My favorite choices- egg whites in the morning- ½ the calories of shell eggs and plenty of protein to keep you full for hours. Or, another quick option, Greek yogurt- it has twice the protein of regular yogurt to keep you twice as full for the same amount of calories. For snacks, try low calorie, high fiber options such as air popped or low fat microwave popcorn. Of course, fresh veggies and fruit always make terrific snack options as well.

Watch how you eat at the party: Now that you are not excessively hungry going to the party, you will be able to make healthier choices. First, offer to bring a healthy, low calorie option such as a veggie platter or salad so you know a healthy choice will be available. Then, I like to use a rating system when filling your plate. Instead of just placing everything on your plate while it is passed, look at all the options first and say to yourself, what are my true favorites? Rank each food on a scale on 1-10 (10 being the best) and place only the 9s and 10s on your plate. Also, my favorite tip: Don’t sit directly next to your favorite dish! It is just way too easy to take 2nds and 3rds if it is right there. Instead, sit next to a healthier dish like the turkey or salad.

Get moving! You want to burn off that turkey, so plan to get a brisk walk or workout in before going to the holiday party. If that isn’t possible, see if your family would be up for a nice walk together after the meal. It’s a great way to talk and catch up with relatives while keeping everyone healthy!

Alcohol: This is one of the major reasons for holiday weight gain, since it is mostly empty calories. Did you know that alcohol can also make you hungrier? For this reason, try to have a drink at the end of the meal vs before the meal to help control your portions. Aim for lower calorie drink options, for instance a wine spritzer made with club soda (2oz club soda, 2oz wine) is 40 calories vs. 85 calories per 4oz of wine. Regular beer contains 150 calories, but choose ultra light beers, such as Bud Select 55, and it’s only 55 calories per beer! Alcoholic beverages such as egg nog (400 calories per 8 oz!) and margaritas (300+ calories per 4 oz!) can have as many calories as your meal. Instead, choose low calorie options available in most stores, or for egg nog, make your own with egg whites and skim milk instead of whole eggs and heavy cream.

What are your favorite tips for having a healthy Thanksgiving?

Wishing you and your families a healthy and happy Thanksgiving!!!

My favorite holiday eating tips:

Tip #1: Plan to Eat a Healthy Snack Before Going Off to a Holiday Party or Dinner:
Have a healthy snack before heading out to your party or dinner, so you won’t be too hungry when you arrive. This will help you to avoid overeating once you are at the party, as well as make more healthful choices.

Tip #2: Avoid Skipping Meals:
Many of us think if we do not eat too much the day of a party we can eat more at the holiday celebration. Skipping meals just sets you up to be ravenous and increases the odds of overeating and/or making poor food choices at the party.

Tip #3: Be Selective:
Choose only the foods you really want to eat. At appetizer tables, choose only 2 or 3 of your favorites and walk away. For dinner selections, fill half your plate with vegetables and divide the rest of the plate between protein and starches. A small taste from the dessert table can satisfy a craving. Avoid mindless eating and snacking. Once you make your food selections stand/sit away from the food tables to avoid unconscious eating.

Tip #4: Limit the Amount of Alcohol you Consume:
Choose alcoholic beverages wisely if you are going to drink. Lower calorie options include wine, wine spritzers, light beer or champagne. In addition to providing empty calories, alcohol tends to lower inhibitions, which may encourage you to overeat.

Tip #5: Skip Other High Calorie Beverages:
Skip high calorie beverages such as sodas, juices, eggnog and special coffee drinks. Save your food budget for the foods offered and stick to drinking water, diet beverages or seltzer.

Tip #6: Wear Pants or Skirts with a Waistband:
An elastic waist does not help to keep you mindful of what you are eating. An actual waistband might help to remind you when to stop.

Tip #7: Be Physically Active:
Physical activity is an important part of a healthy lifestyle. It is especially important during the holiday season when you may be eating more than usual. In addition, physical activity can improve your sense of well-being and help to reduce stress levels.

Tip #8: Make the Focus about Family and Friends:
Celebrate being together. Shift the focus from the food and beverages to the joy of being with family and friends.

What are your favorite healthy eating tips during the holidays?

Tip #1: Stay hydrated during the race:
Aim to drink 3-6 ounces of fluid every 15-20minutes of running, or about 1 cup every other mile.

Tip #2: Know Your Sweat Rate
The best way to determine your individual fluid needs is to know your sweat rate, which can be determined when you train. How to do it: Weigh yourself completely naked before and after an intense one hour run. The amount of weight you lost represents how much fluid you sweat out (in addition to any fluid you drank). So for instance, if the scale reflects you lost one pound (16 oz) and you also drank 8 oz during the run, this means you sweat 24 ounces per hour. So, going forward, you would want to plan on replenishing 24oz per every hour of intensive exercise to stay adequately hydrated.

Tip #3: Include Sports Drinks, not just water, especially on hot days
When we sweat, we lose both water as well as electrolytes. During long races, such as a marathon, you also deplete your energy stores. Sports drinks help to restock your energy stores with the carbohydrates they contain, as well as help replenish both fluid and electrolyte losses. This can help prevent hyponatremia (low blood-sodium level caused by excessive water intake).

Tip #4: Develop a Race Day Plan
During the race is not the time to make decisions about refueling, since you may be too tired to think clearly and make the best decisions. Know in advance how often you plan on rehydrating and refueling. Make sure your plan includes consuming some for of calories (simple carbohydrates are best during a marathon) along with fluid within the 1st 45-60 minutes of the race. If you wait too long, you may lose energy or become dehydrated, making it harder to finsih the race.

Tip #5: Now is not the time to drastically change your diet
In the days leading up to your race, stick with foods that you know your body digests easily and you have eaten before. Some runners become irritated with high fat, high fiber, or excessive dairy foods. Try including a good source of complex carbohydrates each day leading up to the race (whole grain pasta, brown rice, whole grain cereals, etc) to make sure your glycogen stores are fuelling fueled for race day. However, try not to eat more calories then you normally would.

Tip #6: Energy Gel Warning
Energy gels are a great way to provide your body with energy during a race. However, having an energy gel at the same time as a sport drink can cause stomach cramps or diarrhea since the excessive sugar at once can pull too much fluid into the GI tract. Instead, drink your energy gels with water or have a sport drink alone.

Tip #7: Start your recovery right after you cross the finish line
You want to refuel and re-hydrate right after completing the marathon to help your body recover quickly. Aim to eat/drink about 300 calories within an hour of completing the race. This meal/snack should include a good source of complex carbohydrates (to replenish glycogen stores) as well as protein (to help muscle repair). This can be as simple as a glass of chocolate milk or a turkey sandwich on whole grain bread. Drink fluids slowly and continuously after completing your race to help rehydrate.

Good luck to all the runners this weekend! It looks like it will be beautiful weather!

This is the easiest and cheapest way to make popcorn- it is essentially air popped popcorn without using an air popper….and it is delicious!

All you need is a brown paper bag, popcorn kernels, and a microwave.

Step 1:
Place about 3 Tablespoons of kernels inside a regular brown paper lunch bag

Step 2:
Fold the top of the bag about 3-4 times (use small folds)

Step 3:
Lay the bag on it’s side and play in the microwave. Microwave on high for 3-4 minutes depending on your microwave settings

Step 4:
Remove the bag, pour into a bowl, and serve. SO GOOD and no sodium, grease, or chemicals.



Let me know what you thing!