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