Wednesday, September 28, 2011

Beating the Bloat

Bloating... ugh, no one likes to feel bloated, but it happens to all of us.  Jeans don't fit, it's hard to sit down and you feel awful.  What to do??? 

Check out my segment on CBS 2 news for tips and tricks on beating the bloat.  I bet you didn't know that drinking from a straw can cause bloating or that if you feel bloated that it's best to go out for a walk rather than sit down... intrigued?  Click on the link! 

Thursday, September 22, 2011

Fill half of your plate with fruits & veggies

How many apples or mushrooms or salads do you or your kids need to eat to get your 5 servings of fruits and veggies every day? Is it even 5 servings any more or is it more? So much seems to have changed which leaves many of you confused!!! A tool has been developed to help getting your fruits and veggies easier: fill half your plate with fruits and vegetables at each meal and try to snack on fruits and veggies too.

If you make fruits and vegetables a priority of every meal it will help you meet your goal each day— simple as that!

The new MyPlate icon (which has replaced the food guide pyramid) developed by the USDA supports this concept … fill half your plate with colorful fruits and vegetables at every single meal! Visit for more details, recipes and lots of great interactive tools.

Wednesday, September 14, 2011

Write it down... the benefits of keeping a food journal

“I have NO idea what I ate yesterday” or “I really do not eat that much” or “I can’t understand why I am not losing weight” or “I don’t know what my child eats for snacks”.

How many of you have ever said this? Most of us are so busy with our everyday lives that we don’t pay detailed attention to what we eat. Our portions may be larger than we think or we may not be getting enough calcium, we may not be eating fruits and veggies, or we may even eat mindlessly at times during the day. Many people vastly underestimate the amount of food they are eating – sometimes by as much as 75% and recent studies have shown that those people who keep a food log can double their weight loss.

Keeping a food journal has many benefits including:

-Encourages mindful eating. – keeping a record of what you eat encourages you to think about what you are eating.

-Helps you make a connection between what you eat and how you feel. (This can be used in many ways, either to help with emotional eating or even to track symptoms of food allergy/intolerance).

-Helps you be sure you are getting enough of each food group to maintain a well balanced diet. It is important to eat a balanced diet. A food diary can provide clues as to what foods you have been neglecting and need to add to your diet.

So get your notebooks out or try one of the food log apps on your smart phone (try

Wednesday, September 7, 2011

DELISH Refrigerator Raisin Bran Muffins

These muffins are high in fiber and delicious!  Plus the batter can stay in the refrigerator for up to 3 days so you can make hot muffins without the hassle in the morning.  Grab one with a glass of milk for a quick and easy breakfast or pack one for a healthy mid morning snack.


2 cups whole wheat flour

2 teaspoons baking powder

1 teaspoon pumpkin pie spice or apple pie spice

2 beaten eggs

1/2 cup packed brown sugar

1/2 cup cooking oil

1/2 cup milk

1 cup raisins


In a large mixing bowl stir together flour, baking powder, and spice. Make a well in the center. Combine eggs, brown sugar, oil, and milk. Add all at once to dry ingredients, stirring just until moistened. Fold in raisins.

Transfer batter to a tightly covered container. Cover and store in the refrigerator for up to 3 days. To serve, line muffin cups with paper bake cups or spray with cooking spray. Without stirring batter, fill muffin cups 2/3 full. Bake in a 350 degree oven about 25 minutes or until a wooden toothpick inserted in center comes out clean. Makes 14 to 16.


Thursday, September 1, 2011

Avoiding the Freshman Fifteen

Research has shown that some, not all, of college freshman gain weight during their first year at school. College is a time of change, and the stress associated with these changes can lead to overeating. In addition, exercise levels often decrease during the first year away at college.

Why should you be concerned about the weight? Rapid weight gain caused by poor dietary and exercise habits in college can start teenagers on a path that can lead to heart disease, type 2 diabetes, and may increase risk for certain cancers (all associated with obesity).

The big question is, how can you avoid gaining the "Freshman 15"? Try the following strategies:

* Make it a rule to have time for eating and time for other activities. Avoid eating when watching TV, studying, or when stressed.

*. Make time for exercise a few times per week. do something that you enjoy!

* Slow down at meals. Put your fork (or sandwich) down between bites. Be mindful when you eat and enjoy your food.

* Eat 3 meals per day (and 1-2 healthful snacks).

* Limit empty calorie beverages (soda, lemonade) and drink water instead.
Lastly, don't freak out if you notice that you have started to gain a few pounds. Look at your intake and activity habits. Try to make small changes (an extra 125 calories per day can equal one pound weight gain per month). Start with small changes and take it day by day. You can do it!