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December 29, 2011

Family Circle’s Test Kitchen Tips for a Healthy New You

Happy New Year to you! Thank you for reading and sharing my blog. I appreciate you, your comments, and look forward to this year together. I like the beginning of a New Year. For me, it’s a time to review and renew. I’m one of those who likes to take an up close and personal look at my life, where I’m going and what needs to be tweaked…and believe me…there’s always a lot of tweaking to be done.

I’m sure your schedule is like mine…pretty jammed every day. Well, I’m trying to take a little better care of my health, particularly the way I eat. I know, I’m a registered dietitian but I’m human too with a long list of things that need to be done everyday and never enough time. Sound familiar? So I’m looking at real world, everyday ways that I can eat better and improve my health and I want to share them with you.

Joining me on the podcast to discuss test kitchen tips for a healthy new you is Regina Ragone, registered dietitian and Food Director at Family Circle magazine. She was part of a food trend survey for Hunter PR and their results found that in 2012, 67% of Americans will make food-related resolutions. Do you agree? Do you plan to make food-related changes/tweaks?

Regina shared ways that the Family Circle test kitchens are working to produce healthier recipes:

Lowering the sodium in their recipes. Family Circle uses ingredients like no-salt or low-salt tomatoes and adds back in a little sea salt for more punch. Regina suggests making sure your dried spices are not old! I’m definitely more aware of sodium and grow fresh herbs in small pots outside my door including rosemary, oregano, chives, and sage. Once you start using herbs and spices it’s easy to cut the salt and not go back. Plus your taste buds adapt.

Check out this month’s recipe for Chicken, Sweet Potato and Cauliflower Vindaloo that includes quinoa.

Incorporating more whole grain products like quinoa and wheat berries to bulk things up without adding fat. There are really good blends/mixes available now. Newly popular whole grain products can be a little pricey so watch for sales and coupons. Use them in place of meat for a meatless Monday dish. I like the products by truRoots…they carry a wide variety of organic whole grains and lentils such as quinoa, green lentils and brown rice.

Add great condiments like good balsamic vinegar (Regina loves Lucini’s fig), mustards and honey… all help perk up the flavor of food.

Want more information? Listen to this week’s podcast below.

Listen to this week’s podcast


September 1, 2011

Put on Some Pounds? Will Your Partner Dump You?

Have you gained any weight lately? How does it make you feel about yourself in terms of your overall self-esteem and sexuality? One of my girlfriends refers to this recently acquired weight on her back as ‘fack’ or back fat! If you’re involved with someone, does your partner support you and help you work to reach your desired weight and health goals?

Did you hear about the survey recently discussed on the Today show by psychotherapist and Today show contributor Dr. Robi Ludwig? The poll was a joint collaboration between Cosmopolitan magazine and AskMen.com and asked all types of relationship questions.

Of course the one I want to focus in on has to do with weight gain. Don’t miss this… according to this poll of 70,000 people, nearly 50% of the men said they would dump a partner who gained weight. This is in comparison to only 20% of the women who responded the same.

According to Dr. Ludwig, she has not found this response to be typical in her private practice. She says that women are much harder on themselves and their looks and weight than their partners. Do you agree?

Do you think this survey response has to do with women being more objectified than men where their bodies are constantly evaluated and sexualized…and at younger and younger ages? Think about celebrities. Gain weight and your tabloid fodder. By the way, seems to me, this is true more for women but not so much for men. Hmmm

According to the Journal of Obesity, weight discrimination is an issue for woman.

Why do you think weight gain in women is such an issue for men? Going back to the Today show segment, is it because a man’s partner is seen as an extension of him and reflects how he wants to be viewed by the world? Do you think an overweight partner sends the message that the guy is not successful or has poor self-esteem?

Ladies, when you gain weight, is your self-esteem or sexy feeling diminished? Do men pick up on this? I’m not sure there’s one answer but rather a tightly interwoven net of thoughts and feelings. Whatever happened to mutual support, understanding and working together?

I want to know what you think so post your comment on my blog at susanmitchell.org or Facebook page…both which you will find at susanmitchell.org

On a completely separate note, if you plan to grill out this weekend, try these grilling recipes from I Can’t Believe It’s Not Butter! 

*** For sharing their recipes with you, I Can’t Believe It’s Not Butter!Ò has provided BBQ Roll-Up Tool Sets as giveaways so register to win one of these grill sets today! ***

 SHRIMP SCAMPI SKEWERS

4 servings            Prep Time: 10 minutes     Marinate Time: 10 minutes     Cook Time: 5 minutes

1 lb. uncooked large shrimp, peeled and deveined with tails on

4 green onions, cut into 1-1/2-inch pieces

2 Tbsp. lemon juice

1 clove garlic, finely chopped

1 lemon, halved and sliced

20 sprays I Can’t Believe It’s Not Butter!® Spray Original

Combine shrimp, onions, lemon juice and garlic in medium bowl. Cover and marinate 10 minutes.

Alternately thread shrimp, onions and lemon slices on skewers*. Grill or broil, turning once and spraying with 10 sprays I Can’t Believe It’s Not Butter!® Spray Original, 4 minutes or until shrimp turn pink.

Just before serving, spray with remaining 10 Sprays.

*If using wooden skewers, soak in water at least 30 minutes prior to use.

Nutrition Information per serving:

Calories 130, Calories From Fat 20, Saturated Fat 0g, Trans Fat 0g, Total Fat 2g, Cholesterol 170mg, Sodium 190mg, Total Carbohydrate 6g, Sugars 1g, Dietary Fiber 2g, Protein 24g, Vitamin A 8%, Vitamin C 50%, Calcium 8%, Iron 20%

Recipe Courtesy of Unilever Kitchens

 

SUMMERTIME GRILLED VEGETABLES

4 servings            Prep Time: 5 minutes     Cook Time: 10 minutes

3 lbs. your favorite vegetables (red onions, zucchini, asparagus, bell peppers), sliced or cut into chunks

30 sprays I Can’t Believe It’s Not Butter!® Spray Original

Alternately thread vegetables on skewers*. Grill or broil vegetables until tender. Arrange vegetables on serving platter. Spray with I Can’t Believe It’s Not Butter!® Spray Original.

*If using wooden skewers soak at least 30 minutes prior to use.

Cost per recipe**: $4.92

Cost per serving**: $1.23

**Based on average retail prices at national supermarkets.

Nutrition Information per serving:

Calories 90, Calories From Fat 10, Saturated Fat 0g, Trans Fat 0g, Total Fat 1g, Cholesterol 0mg, Sodium 40mg, Total Carbohydrate 17g, Sugars 9g, Dietary Fiber 6g, Protein 5g, Vitamin A 60%, Vitamin C 170%, Calcium 6%, Iron 20%

Recipe Courtesy of Unilever Kitchens

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


March 9, 2011

Fast-Food That Won’t Fill You Out

Do you have days when your life is spinning like you’re on a tilt-a-whirl ride? You have way too much to do and not near enough time to do it in. You’re starving, need to feed your family and fast-food is looking better and better. But how do you make smart choices?

Joining me this week on the podcast to talk about smart fast-food selections from their April 1sgt issue is tilt-a-whirl rider Margit Ragland, Health Director at Family Circle magazine. You can now find our monthly podcast with Family Circle on their website at familycircle.com keyword ‘podcast’.

1. If you want to watch your portion size, check out the children’s menu—you’ll get the smallest size possible, plus healthier sides like apple slices.

2. Hold the mayo to eliminate more than 100 calories or order it on the side. Otherwise, it’s usually slathered on your sandwich.

3. Give the boot to those packages of crispy noodles and croutons that come with salads. They add calories and fat and that’s about it.

4. Use half the packet of salad dressing. Just because you receive that portion size doesn’t mean you must use it all.

5. Make sure you order chicken grilled—not “crispy” which means fried—on sandwiches and salads.

6. Opt for leaner breakfast meats like ham or Canadian bacon instead of sausage and bacon.

7. Request your burger prepared without added salt. At McDonald’s you can order one minus the “grill seasoning,” a mix of salt and pepper.

We now have calorie labeling in fast-food restaurants. But is it working? What do you think? According to a small study recently published in the International Journal of Obesity, calorie labeling is not working so well. Researchers surveyed low-income communities in New York City and Newark, NJ, both before and after mandatory labeling begin in New York City.

In this population they found no statistically significant difference in calories purchased before or after labeling was introduced.  Many of the adolescents reported that they noticed the calorie labels but few considered the information when they ordered their food.

Other studies have found some reduction in the total calories of the items ordered. I do think there is a percentage of the population who wants this data and finds it helpful. But whether you have access to the calories or not, knowing how to make wise choices is key.

Check out this month’s recipe for Scallop-Quinoa Paella

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


February 2, 2011

In Your Face: Obscene Portion Sizes

One of the questions I get asked often is “How many calories do I really need each day?” Grab your iphone or blackberry with your calculator app, a pen and paper or a calculator if you’re in the office because I want you to do a very quick calculation so you know your personal daily calorie needs.

We’re going to talk about the calories in many of your favorite foods.  Calories will take on new meaning when you consider the total calories in a food item compared against your personal caloric needs.

Current weight x 12 = estimation of calories needed to maintain your current weight.

Example: if you weigh 155 pounds (155 x 12 = 1860 calories), you are consuming close to 1900 calories per day to maintain that weight. If you are continuing to gain weight, you are eating more than 1900 calories each day.

To lose 1 pound/week = cut 500 calories per day or exercise and burn off part of that 500 calories

Because obscene portions are the norm, we think that’s what we’re supposed to eat and it’s not. Our bodies need nowhere close to these huge numbers of calories so we’re wearing them on our thighs, bellies, behinds, chins, and underarms.

Did you hear that Starbucks is introducing their new 31-ounce “trenta” size? According to information from the Orlando Sentinel, you could add upwards of 200 calories a day to your intake depending on what your “trenta” order is….say a Tazo shaken iced tea versus iced coffee. With 200 extra calories per day, you’re looking at a two-pound weight gain each month… all else remaining the same.

Canada’s National Post included a graphic that compared the 916 milliliter “trenta” to a person’s stomach which holds an average of 900 milliliters. Ok, so ice is likely to take up some of the space.

A few weeks ago in the trends podcast, remember I mentioned Burger King’s Ultimate Breakfast Platter with scrambled eggs, sausage, hash browns, three pancakes with syrup, and a biscuit which delivers 1310 calories. How does that platter fit with your daily calorie needs? Think about it…this is ONLY breakfast.

Maybe you’re thinking you’ll just go with a Dunkin’ Donuts blueberry muffin for breakfast? Delete 480 calories from your daily calorie needs. That doesn’t include anything else at breakfast….just the muffin.

Maybe you’ll change your mind since you have a dinner plans at Outback Steakhouse tonight and you want to have the 14-ounce ribeye steak. Any ideas on calories? This steak will set you back right at 1200 calories (1,190) calories before the potato, salad, bread and drink. This ONE item with nothing else at dinner and nothing else all day is the 1200 calorie limit for many women who want to lose weight.

How about a little chocolate? Baskin-Robbins Medium Fudge Brownie 31° Below will chill you with right at 1400 calories not to mention consume the majority of your daily caloric budget.

Think you’ll slim down your breakfast with a healthy-sounding granola. Bear Naked Fit Granola has 480 calories per cup. Now tell me, can you really eat only ¼ or ½ cup?

I know a lot of guys who like Five Guys burgers…the Five Guys hamburger is 700 calories with NO toppings and no fries or a drink. How about a no-topping cheeseburger and large fries….try 2300 calories before the soda. Not many guys I know can put away those calories without them showing up on their belly.

So what do you think about this? Tell me on my blog. Huge portions are one big reason people are overweight. They are the norm, what’s offered at restaurants, take out, vending machines, food trucks, you name it. The portions are served to us…we eat it. It’s time for us to take back control of the fork and rethink what we order, share, take home, etc. when it comes to portions. Be aware of your daily needs and think small size instead of supersize.

To hear more obscene calorie counts…listen to this week’s podcast below.

Listen to this week’s podcast



January 19, 2011

How Big is Your ‘BUT’?

Is life getting in the way of what you want to accomplish? Do you have dreams and goals that you want to come true but your ‘but’ gets in the way. No, not that ‘butt’ although you might be feeling that your bum or backside is a little larger than it was in 2010.

I’m talking about the ‘but’ that keeps you stuck in your rut and prevents you from moving ahead and reaching your goals. You know the ‘but’…you would like to take that spinning class ‘but’ your schedule is already jammed or you feel exhausted and need to get more sleep ‘but’ it never seems to happen.

Let 2011 be the year you have a mental boot camp with yourself and kick the ‘but’ out of your life. A mental boot camp is an up close and personal inventory. Take a hard look at your day-to-day life and decide what must be addressed, changed, adapted, deleted, whatever…so that you and your family find more contentment.

During your mental boot camp, ask yourself some of these questions:

* Do you stress-eat? If so, get rid of the foods that call your name. Clean the pantry or fridge so you have to work harder to get those stress foods. Don’t completely give up these foods because then you will want them even more. Instead, buy the smallest size of the best item, such as high quality chocolate, and truly enjoy it.

* Are you drinking your calories? Notice where your calories are coming from …lattes, smoothies, sweetened tea and sodas, energy drinks…and pay attention to the size of the container. Remember…bigge size = bigge thighs.

* Did you have a fight with someone you care about and turn to that bag of chips in the pantry for comfort? Time to deal with these emotions and find healthier (calorie free) options for comfort. Have a plan…call a friend, go for a walk, watch a funny show…defuse the situation and stay away from the food. I realize that some issues are way bigger than this…that’s why it’s important to go thru a mental boot camp so you know if counseling or help of some type is needed.

Instead of a focus on weight loss or exercise, review your life and the contentment you feel or don’t feel. Why? Your contentment level and attitude affect your weight. When you are overwhelmed and stressed, it’s impossible to find the time to eat well, shop and prep food, exercise or do anything else for yourself…and you feel guilty when you do.

Stress eating and binge eating are often tied to tough and emotionally stressful events in life and how you cope with them. Food is an outlet and is available ever direction you turn. It’s legal and calls your name when you’re mad, hurt, sad and stressed…you known what I mean.

When I was writing books, I realized I truly was the author of those books, which meant it was up to me to write and complete them. The same is true for you. You are the author of your book…your life. As the author, you have the ability to change the chapter in 2011 if it’s not working for you.

Listen to this week’s podcast below.

Listen to this week’s podcast



January 12, 2011

Game On: Smart Weight Loss Moves that Work

Before we talk about smart weight loss moves, last week we chatted on food and culinary trends for this year and small pies were one of the highlighted items. Laura emailed to tell me about the website ourbestbites.com and their recipe for a single serving pie in a short and squatty half-pint jar. You’ve got to check this out. Laura makes these small blackberry pies and keeps them in the freezer ready to bake at any moment.

Ok, are you feeling frustrated with your weight? Tried a lot of diets only to lose and regain the same pounds, maybe in different locations on your body?

Joining me on this week’s podcast to discuss rewriting the rules is my regular guest Margit Ragland, Health Director at Family Circle magazine. The February issue of Family Circle magazine has an informative article, 6 Biggest Diet Myths, that addresses rewriting the old weight loss rules.

Consider these old rules.

Old rule: focus on total calories only regardless of where they come from…such as the 100-calorie packs of refined cookies and snacks…low in calories but that’s it nutritionally speaking.

New rule: where the calories come from does matter and the body handles the calories differently. For example, it’s better to have your carbs come from high fiber, real food rather than processed carbs.

Old rule: stay off the scale and don’t focus on numbers…but instead, zero in on how you feel and how your clothes fit.

Break the old rule: According to data from the National Weight Control Registry (NWCR), weighing regularly is actually linked to better weight loss results. Researchers say that weighing regularly helps you stay on track and catch a slipup before it turns into a major weight gain.

New Rule: Weigh first thing every morning. Let the scale be your guide as to how you are doing from a weight standpoint NOT how you feel about yourself.

Need an easy recipe for your Super Bowl Party?

Try these Two-Way Nachos

I like the fact that you can use baked chips, reduced or no sodium beans, and a reduced-fat blend of cheese without affecting the flavor. Combined together, you never miss all the sodium or fat but your backside will.

Listen to this week’s podcast below.

Listen to this week’s podcast




December 1, 2010

Party On…Without the Extra Pounds

Rev up your forks and spoons…the holiday eat feast is about to begin. I love the holiday season but what I don’t like is any additional fat on my backside or my belly after they are over. How about you?

I grew up in the south and have wonderful memories of baking in the kitchen with my Mom. My mixer and oven work overtime during November and December as my friend Petra and I choose favorite recipes and bake together (ok and eat too).

Time is tight during the party season so let’s eat smart. Recently I was in Boston for the American Dietetic Association annual meeting. For breakfast I sampled Granola Bars made with California raisins, walnuts, oats, and mini chocolate chips.

Raisins are an easy way to add more fruit and fiber to your diet. Make these bars ahead for the grab and go busy weeks coming up. I doubled the recipe (added a few extra chocolate chips) and froze half of the bars for later in the month. The recipe is quick and easy.

Register to win a California raisin gift pack complete with:

Tote bag

Raisin plush character

Meal Makeover Mom cookbook

Snack pack of raisins

Water bottle

Hat

With some tweaks to your favorite recipes and simple swaps, you can enjoy the party season and not put on pounds.

  • Snack before you party: Eat a small snack with protein and fiber such as a piece of fruit and a handful of nuts before you head to the party. This smart move takes the edge off your hunger and keeps you from bellying up to the buffet and staying there.
  • Forget skipping meals on party days. Skipping meals all day to allow room for the big one sets you up to overeat. You’re hungry, tired and the body needs fuel. All you can think about is food and a lot of it.
  • Drink two glasses of water before the party. Studies show you’ll eat less. This is a good basic day-to-day strategy that works plus you stay hydrated.
  • For your holiday baking, use light cream cheese, light sour cream and skim evaporated milk as staples. I use skim evaporated milk in place of cream in my mashed potatoes and add roasted garlic.
  • Need a dish to take to a dinner? Try Family Circle’s Red Rice & Lentils. Ready in less than 30 minutes, the hazelnuts add holiday flair and flavor.

Want more information?  Listen to this week’s podcast below.

Listen to this week’s podcast


October 25, 2010

Big Fat Diet Lies

Have you noticed that everywhere you look or turn, there’s a new magic bullet for weight loss? From pills, powders and supplements to outfits you sweat away the fat in and underwear that promises to make your muscles work harder…it’s all out there. And, with promises to reshape your body, melt away pounds of fat and change your life….by this weekend.

Big fat diet lies are everywhere and I want you to recognize them. The November 1st issue of Family Circle magazine has an informative article covering the top lies. This week, Margit Ragland, Health Director at Family Circle joins me on the podcast to discuss diet lies you should know.

Diet Lies:

1. A diet that promises you excessive weight loss such as five pounds a week or more. The typical women can safely lose between ½-1 pound per week. When you lose more weight in this short period of time, the loss is not fat but rather a mix of water weight, lean muscle mass and a little fat. Quick weight loss is quick to be regained.

2. A diet that claims you won’t need to exercise. Don’t believe it. Exercise and other physical activities like walking your dog or mowing the yard burn calories to help keep the weight you have lost off and to keep your muscles toned.

3. A diet that allows only 1200 calories a day or less. The truth: when you consume fewer calories per day than your body needs, you can actually gain weight. Your body thinks it’s being starved so it stores fat and rachets down your metabolism.

Most diet products are not tested, have zero science behind them and sell really well because they are basically unregulated and we are desperate to get the weight off…whatever it costs from a financial and health standpoint.

I’ve worked in this field long enough to know that basic, healthy eating is not glamorous nor is it sexy. Just turn on the late night infomercial. You won’t see basic, boring, balanced nutrition being sold but rather some change-your-looks-and-body-by-Friday-night product.

Weight loss is work, it’s take time and it means changing habits….all of which we hate to do…right? But the reason that two thirds of the US population is overweight or obese is because all of these weight loss miracles…aren’t.

These products make billions of dollars a year for various companies while what do you lose….your money, not weight. The diet business is big business and it’s not about your bottom line either….know what I mean?

Looking for a filling fall recipe? Check out this month’s Family Circle recipe for Savory Meatloaf & Mushroom Gravy at the WDBO Nutrition & Health Center.

For more information, listen to this week’s podcast below.

Listen to this week’s podcast


October 20, 2010

Tell-All: Nutrition News Now

Have you noticed all the chatter about weight loss these past few days? How’s this for a diet trick? A recent article in USA Today reported on research from Cornell University’s Food and Brand Lab headed up by Dr. Brian Wansink.

His lab found that people consumed less at meals after watching exercise-related commercials than they did after viewing other types of ads.

The 125 participants in this study were divided into two groups. One group watched ads for washing machines or car insurance while the other groups watched exercise-related ads including fitness centers and running shoes. Then both groups had a buffet lunch.

Guess what? The participants who watched the exercise-related ads consumed 22% fewer calories from the buffet than the other group. And, don’t miss this…the group viewing the messages about fitness and exercise reported that they felt more athletic, active and in better shape than those in the other group. The participants watching the exercise type ads also thought the buffet meal was healthier than the other group.

The researchers suggested that the exercise commercials may cause people to be more health and body conscious.

I better watch Dancing with the Stars and receive some of those messages. How about you? Perception for people is a big part of the weight loss puzzle. For example, Wansink has done other work where he found that people would eat more movie popcorn if the bowl was bigger….even if the popcorn was old and stale!

In another recent article from USA Today which reported on a Nutrisystem poll of 1001 people found that twenty-five percent of men said they would rather go without sex for a summer than gain 10 pounds. But get this…50% of the women responding would give up sex rather than gain weight.

Two thirds of the people said they would need to lose weight in order to feel sexier. How many pounds on average do you think it would take for this sexy feeling? To be a hottie? A loss of 23 pounds was the average in the poll. Weight and weight gain is definitely tied to self-image and people will go to great lengths to keep the weight off. Am I talking to you?

When I fly, I’ve been listening to the audio book Big Girl by Danielle Steel. Have any of you read it? Throughout the book, the author weaves the story of the power of self-image and body weight and how negative comments from family members can affect a young girl’s view of herself throughout life.

You clearly see the tie between food cravings and emotional hunger versus hunger. What do you think? Email me thru my website at susanmitchell.org and I’ll share your comments next week.

Don’t forget to register to win cases of isopure plus. Just go to WDBO.com and click on the Nutrition & Health Center.

For more information, listen to this week’s podcast below.

Listen to this week’s podcast


July 14, 2010

Summer Treats that won’t Weigh You Down

Ok, I admit it. I love ice cream. Do you? What better way to cool down in the summer than with an ice cold creamy frozen treat.

This week on the podcast Margit Ragland, Health Director at Family Circle magazine, and I talk about five ice cream treats that don’t have to be off limits even when you’re on a diet. Their favorites include:

  1. Breyers Smooth & Creamy Triple Chocolate Dip
  2. Weight Watchers Giant Cookies & Cream Ice Cream Bar
  3. Klondike Vanilla & Chocolate Ice Cream Sandwiches
  4. Blue Bunny Strawberry Banana Frozen Yogurt
  5. The Skinny Cow Mint Ice Cream Sandwiches

Or spend an afternoon in the kitchen with your kids and make cookies such as oatmeal raisin. Then put light ice cream or frozen yogurt between two for your personal version of an ice cream sandwich.

Turn your kitchen into an ice cream parlor. A couple of Sundays ago, a girlfriend and her two young girls came over. We decided to turn the kitchen into an ice cream parlor. We took light vanilla bean ice cream and sliced it into small pieces on a cutting board. Next we had a selection of blueberries, strawberries, chopped walnuts and mini chocolate chips to choose from. The girls mixed them into the cut up ice cream.

Then we scooped the mixture into ice cream cones and drizzled with chocolate syrup. Do you think these were a hit? The kids had a blast choosing the items that they wanted to mix in and we loved saving a lot of money by making the cones at home. Give this a try…you’ll be the most popular Mom or Dad on the block.

Be sure and try this month’s recipe for Frozen Tiramisu from the Family Circle kitchens. By using coffee flavored frozen yogurt, instant coffee and chocolate sauce, per serving stats come in under 200 calories and five grams of fat per serving.

Happy summer!

Listen to this week’s podcast


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