The Power of Breakfast

Not convinced yet by how important of a meal breakfast is for your health, metabolism, AND weight maintenance?  What if I were to tell you that it might be possible to eat less at lunch based on what grub you chowed down at breakfast?  Well folks, that's exactly what I'm about to do.  Studies have shown that consuming low-glycemic index (GI) foods for breakfast keep you feeling full longer and could result in a decreased lunch intake.  So what does that mean, right?!

First let's define glycemic index as a ranking of carbohydrates on a scale from 0 to 100 according to how much they raise blood sugar levels after eating.  Low-GI foods (<55) take longer to digest and result in gradual raises in blood sugar (as opposed to quick digestion & spikes in blood sugar for high-GI foods).  This longer digestion & absence of a sugar spike, keep you feeling full longer and may very well cause you to eat less at lunch.  I think that could be enough reason to give some of these low-GI breakfasts a try:

• Whole Grain Bread, Natural (no sugar, salt, oil added) Peanut Butter, & Banana
• Fat Free Cottage Cheese, Fresh Sliced Peach, & Walnuts
• Fat Free Plain Greek (or regular) Yogurt, Blueberries, Almonds, & Cinnamon
• Plain Shredded Wheat, Skim Milk, Banana, & Blueberries
• Poached Egg & Whole Grain Toast
• Oatmeal, Skim Milk, Strawberries, & Almonds 

Ditch your Wheaties this week and eat a real breakfast of champions!!!

Sources: Glycaemic response to foods: Impact on satiety & weight regulation (ScienceDirect) & Low Glycemic Index Breakfasts and Reduced Food Intake in Preadolescent Children (Pediatrics)

1-2-3 Workout Challenge

Happy Post Labor Day!  Some people say that Labor Day is officially the end of summer, but that's slightly depressing and it definitely still feels as hot as those summer months.  That being said, let's introduce a challenge that will help maintain that beach body you worked so hard for all summer.  In addition to the push-ups and planks that you have been doing every day (this is the last addition!), add in AT LEAST 10 squat jumps.  These explosive squat jumps will engage your leg muscles, get your heart beating, and make use of your energy stores (this means burning calories!).  Push-ups, planks, and squat jumps. Every day. WHEW!  That is a full body workout that will leave you craving more.  Make a promise to yourself to complete these three quick workouts every day this week and see how accomplished you feel by next Monday.  Easy as 1-2-3, right?

If you haven't been following the previous workout challenges, be sure to check them out: Challenge 1, 2, and 3.  Not sure how to properly perform a squat jump? Watch this demonstration!

ABC - Jackson 5

Make Tea Your "Cup of Tea"

Unfortunately, this past week I was hit with a case of the cold that has been running around lately, spreading its less than pleasant sniffles and sneezes to noses everywhere.  I found myself sipping on tea (or so I thought), trying to reap its many supposed benefits and cure myself of the common cold.  Twelve cups of "tea" later, I decided to do some research on these health claims and see what the real deal with tea is.  I found some interesting facts that are definitely worth sharing:

• Turns out that there are only 4 types of tea: green, black, white, and oolong.  Herbal "Teas" are not actually tea because they are made from a different plant (i.e. chamomile, peppermint, etc.) and exhibit different nutritional content.  Look for the word TEA in the ingredients list to find out if it is actually tea.
• What differentiates the 4 teas?  It's all in the leaf - black tea is wilted and fully oxidized, green tea is only wilted, oolong tea is sun-dried and slightly oxidized, and white tea is wilted and partially oxidized.
• What are the health claims? All four teas contain polyphenols - antioxidant compounds that may offer protection from various cancers, lower cholesterol, protect from plaque buildup on teeth, and reduce the risk of heart attack or stroke.  
• Can they help cure a cold?  Scientific evidence is lacking.  Subjective support says that hot tea can be soothing on a sore throat and comforting.
• Try adding citrus - such as fresh squeezed lemon or orange juice - to increase the nutritional content (think Vitamin C!).
• All four teas contain caffeine (the highest content in black) and therefore may interfere with the ability to fall asleep - so be careful when drinking before bedtime.  On a beneficial side, the caffeine is shown to increase mental alertness.
• Beware of bottled or prepared teas - they may contain sugars or other additives.

There have been very few (if any) negative points to be made about tea, so if your interest is piqued, try making it your cup of tea!

Sources: Mayo Clinic, Fox News Health, & WebMD 

Bananas for Breakfast

It is a gorgeous day and the end of another gorgeous week!  Do we live in Michigan or in paradise?!  I hope that everyone is relaxing and enjoying their Sunday - as well as knocking out your daily push-ups and planks!  That being said, I'd like to add another challenge to the board: bananas for breakfast.  Whether you currently have a set meal each morning, don't eat at all, or grab whatever is in sight - make a banana part of your morning.  Add it to your cereal, oatmeal, pancakes, or have it in the car after you've eaten your eggs.  Fresh fruit is a great beginning to your day and a plentiful source of energy (and potassium in the case of bananas!).  Not a banana fan?  Substitute an apple or a pear!  The main point is to add fresh and unprocessed calories to your diet, bite by bite.  

Nutrition Facts for 1 Medium Banana:

• Calories ~ 105
• Fat - ZERO
• Cholesterol - ZERO
• Sodium ~ 1 mg
• Dietary Fiber ~ 3 g
• Sugars ~ 14 g
• Protein ~ 1 g 
• Good source of Potassium, Vitamin C, and Vitamin B6

Keep up the good work people - and don't give up on those planks and push-ups.  Every day you're getting stronger! 

A Little Bit Stronger - Sara Evans

The Art of Popping Corn

My new favorite snack attack: home-popped popcorn.  It's easy, it's healthy, and best yet - it's oh so tasty!  I've been getting slightly frustrated lately with all the unnecessary additives in store bought foods that I love - especially my beloved movie night popcorn.  I figured I would buy plain, old-fashioned, organic kernels and pop my very own popcorn - preservative and additive FREE.  I was VERY pleased and even started experimenting with different methods...

I prefer stovetop popping, with a fairly deep pot and cover (or splatter screen).  The method is simple: turn the heat to medium-high and add your oil (or not, if you're dry popping) and about 3-4 kernels.  Cover the pot and wait to hear the first pop.  When you hear the pop, immediately add 1/2 cup of kernels (serves ~2-3) and slide the pot back and forth over the burner until the popping slows down.  Immediately remove, season, and enjoy.  Here are a few different popping options and tips:

• Dry Popping - pop as instructed above, but with no oil or butter added. This way seems to be the easiest to burn, so the second that you hear popping slow, remove the pan from the heat and transfer to a bowl.
• Popping with Oil - add ~ 2 Tbsp olive, grape seed, or 100% canola oil to a pan on medium-high heat.  Pop as instructed above.
• Popping with Butter - add ~ 2 Tbsp reduced fat and unsalted butter to a pot on medium-high heat.  Pop as instructed above.
• Popping with Butter & Oil - add 1 Tbsp reduced fat, unsalted butter and 1 Tbsp oil to a pan on medium-high heat.  Pop as instructed above!
• TIP - try using a splatter screen instead of a closed lid.  This should let the condensation escape and result in fluffier popcorn.

Eat plain or season as you wish!  I like Salt & Pepper Popcorn - seasoned with salt, pepper, onion powder, and garlic powder - YUM.        

Check out the ingredient list of your favorite microwave popcorns (as well as other foods) at LABELWATCH.

The Walk - Mayor Hawthorne

Wake Up & Smell the Roses!

Happy Hump Day everyone!  We're on the downhill of another week, rolling quickly towards the weekend.  For the sake of sanity, enjoyment, and your health, I want you to slow down this week...and smell the flowers.  The effect of flowers in a home (and in your life!) are breathtaking, refreshing, and a quick reminder that life is truly beautiful.  Putting all sappiness aside, scientific research has supported that flowers have a positive effect on our emotions and therefore on our lives.  

A study done at Rutgers University found that flowers have an immediate impact on happiness, as well as a long-term effect.  Participants were surprised with flowers and immediately exhibited "true" and "excited" smiles.  Responses to a follow-up survey showed less depression, anxiety, and higher life satisfaction (compared to those who did not receive flowers).  It was also found that most people display flowers in welcoming and open areas of the home - implying that flowers may be a social symbol for sharing.  Who wouldn't want to share that feel good mood?!  

My advice for you is to share the happiness.  Go out there and put a smile on someone's face with flowers (even if it's your own!).  A happy life is a healthy life!  

Thank you Ryan for my beautiful flowers and today's inspiration for writing!

Sources: An Environmental Approach to Positive Emotion: Flowers
Picture From: AboutFlowers

This Week's CHALLENGE

It's the beginning of a fresh new week, which means it's time for some fresh new goals!  Here's the deal: let's add on to last week's challenge (at least 10 push-ups a day) and tack on a 30 second plank (at least - if you can do more, shoot for a minute!).  Do them together - first the push-ups, then the plank immediately after.  Pairing these two together makes for a quick whole body workout - that's right, you're hitting your core, shoulders, triceps, biceps, and your glutes.  Make this part of your everyday routine - set the time aside (only 2 minutes!) and promise yourself that you will get it done.  If you already have a daily workout routine - add this on! Get to it people!

Keep perfect form during your plank:

• Keep your elbows in line with your shoulders.
• Your body should be a straight line from your shoulders to your heels.
• Tuck your pelvis to keep your core engaged.

Have a wonderful week!

Better in a Black Dress - Katie Armiger

Bill's Gorgonzola Stuffed Pork

I have to begin by stating that all the credit for this delicious dish that you are about to discover goes to my very talented Uncle Bill (and unofficial Master Chef).  Whenever he and my aunt make the trip from Texas to the mitten, we are treated with a mouth-watering kitchen creation that leaves me asking, "How's it cooked? What spices? When can we eat?!"  On their most recent visit, Chef Bill made a Gorgonzola Stuffed and Roasted Pork Tenderloin.  Halfway into my first bite, I knew - this dish must be shared with the world.  So, here it is folks:

What you'll need:

• 5-6 lb package of Lean Pork Tenderloin
• 1-2 Garlic Cloves
• Olive Oil
• Gorgonzola Cheese
• 6-8 Asparagus Spears
• 1 Bag Fresh Spinach
• 1 Red Bell Pepper
• 1 Package Lipton Onion Soup Mix
• 32 oz. Swanson Beef Broth 100% Fat Free w/ no MSG

Preheat the oven to 325 degrees.  If the tenderloin is packaged in two pieces (most are), make a slit, lengthwise, down the center of each of the two tenderloin pieces (more room for stuffing!).  Crush the garlic cloves, mix with 1/4 cup of olive oil, and rub thoroughly over the tenderloin.  Stuff the gorgonzola cheese, asparagus spears, spinach, and red bell pepper (~6-8 thin slices).  Push the two pieces of tenderloin together (so that the stuffing is in the middle) and tie together with twine or oven safe string.  Tie the first string in the middle and make subsequent ties about an inch apart to each end of the tenderloin.  Place the pork on a rack in a roasting pan and pour 1/2 of the beef broth into the pan.  Pour the Lipton Onion Soup Mix on top of the tenderloin (you do not need to use the entire package, just enough to season the tenderloin).  Add the remainder of the package to the broth in the bottom of the pan.  Bake for about an hour and a half or until the roast has reached a temperature of 160-170 degrees.  When finished, let sit for about 10-15 minutes and then cut away the twine.  Pour the juice from the pan into a serving bowl to use as au jus.  Enjoy!

Get creative with your stuffing!  Try gorgonzola cheese, sun-dried tomatoes, spinach, and asparagus or a bleu cheese and mushroom stuffing.  Enjoy your roast with a dish from Fresh Summer Sides and a crisp salad from Super Salads.  

Cruise - Florida Georgia Line  

Perfecting Your Spin Form

Spinning (aka indoor cycling - for those who haven't discovered this AMAZING fitness class) is a kick-butt, soak your clothes, muscle burning, cardio AND strength combined workout - one that you need to try ASAP.  Before you give it the go, you should know a few things about proper form so that you have the best experience possible. 

1. When you arrive, you'll need to adjust your seat so that your knees are slightly bent when your foot is at the bottom of the pedal stroke.
2. The handlebars should be slightly higher than your seat (aka saddle), but can be moved down once you gain flexibility and experience.  The important thing here is comfort (limited stress on back and neck).
3. Your seat can be moved forward and backward, as well.  Climb on the seat and bring both pedals to the position where they are horizontally aligned.  Your knee on the forward leg should be directly above the center of the pedal.    
4. If you have cycling shoes, you will usually have the option of clipping in.  If not, tuck in your shoe laces and find a bike with foot cages to place your feet in.
5. If clipped in, practice clipping out if you are unfamiliar.  Usually this is done by twisting your heel out (away from the bike).
6. Once locked, loaded, and ready to go, start pedaling and increase your resistance (by turning the red knob to the right) to the point where you can still make full. fluid circles, but with high difficulty.  At this point, take seven full turns off and wait for your instructor to begin class.
7. You will be instructed to switch your posture and hand positions throughout the class.  Familiarize yourself with these different positions by visiting the Official Spinning Website and clicking on Hand Positions and Core Movements under Spinning Program Fundamentals.
8. Use your legs!  You should never rely too much on your arms.  Keep a light, yet controlled, grip on the handlebars while remaining relaxed through your shoulders and back.  
9. If your feet come out of the pedals or you need to stop for any reason at all, press the red spinning knob down and it will halt the pedals.
10. WORK HARD, SWEAT IT OUT, AND HAVE FUN!!!

Check out the Official Spinning Website to find Spinning classes near you and get all the details on this fitness phenomenon!

Don't forget about this week's workout challenge: AT LEAST 10 Push-ups a day! Your total count should be at least 40 by the end of today!

You Spin Me Round - Dead or Alive

Upside Down Cherry Pistachio Crumble

Imagine this: just baked fresh Michigan cherries topped with a crispy pistachio and oat crumble.  You can taste just a hint of lemon as you savor a spoonful of this warm dish poured over creamy vanilla ice cream.  Too good to be true? NO WAY.  In fact, I'm eating it right now and it's very much real...and not too bad on the sweet indulges scale.  Here's how to make it your next sweet treat:

What you'll need:

Unsalted butter for greasing pan

5 cups FRESH pitted cherries (~2 lb whole)

1/2 cup (scant) plus 1 tbsp (scant) light brown sugar

1 tbsp fresh lemon juice 

1/3 cup plus 1 tbsp all-purpose flour (healthier alternative: whole wheat flour)

2/3 cup shelled, unsalted pistachios

1/2 cup rolled oats

4 walnuts, shelled

1/8 tsp cinnamon

1/8 tsp nutmeg

4 tbsp unsalted reduced fat butter, melted

Preheat oven to 350 degrees.  Use the unsalted butter to grease a 9" pie pan.  Begin pitting five cups of FRESH cherries (cut them with a knife and pull out the pit with your fingers - this may get slightly messy - but you're baking so it's okay).  Mix the pitted cherries with the lemon juice, 1 tbsp flour, and 1 tbsp (scant: slightly less than 1 tbsp) sugar and pour into the pie pan.  If not already shelled, shell the pistachios and rinse them (to rinse the salt off if salted).  Combine the pistachios, walnuts, oats, nutmeg, cinnamon, remaining flour, and sugar (scant!) in a blender and pulse until finely chopped.  Mix in the melted butter and sprinkle on top of the cherries.  Bake for 25 minutes and enjoy (with reduced fat vanilla ice cream if you're looking for an extra delicious treat!).  

I love this dessert because it is simple, homemade, and fresh.  Yes, there is sugar, but you are in complete control of how much is added (add less if your sweet tooth isn't too sweet!) and it is preservative (and any other yucky additives) free!  So let yourself enjoy without feeling guilty! 

Recipe tweeked from SELF Magazine!

  

Weekly Workout CHALLENGE

Happy Sunday everyone!  It's a beautiful day to conclude the weekend and the perfect day to get ready for a fresh new week.  I want to propose a challenge for all of my readers out there - nothing drastic, just a small step towards a fit life.  Each and every day this week I want everyone to squeeze at least 10 push-ups (do more if you can!) into your daily routine - easy, right? Right.  Find a time that works for you - before the shower, when you wake up in the morning, before you go to bed, etc. - and do your push-ups EVERY DAY.  You are going to feel stronger (mentally and physically) at the end of the week, I promise.  Stay tuned this week for some delicious recipes (Gorgonzola Stuffed Pork Tenderloin, anyone?), health tips, and another challenge.  

Cheers to a wonderful week!

Sunday Morning - Maroon 5 

Fresh Summer Sides

It's not all year round that our dear mitten state has a fresh and bountiful supply of homegrown produce.  In fact, we're experiencing the peak time right this minute (late summer to early fall).  So if you haven't taken advantage of all the yummy-ness that grows naturally out of the ground, now is the time.  Head over to a local farmer's market and load up your cart!  Here are some of my favorite fresh summer sides:

• Sweet Michigan Corn on the Cob - NOTHING like it!  Boil that baby for about ten minutes and enjoy!
• Fresh Tomato Slices - so much taste right now!  Goes great with that corn on the cob...
• Steamed Green Beans - steam until tender, yet still slightly crispy.
• Cucumbers - the options are endless!  Think chopped with tomatoes, onions, and red wine vinegar, or mixed with hummus and white cannellini beans.
• Red Peppers - Add to salads, dip them in hummus, or try roasting with some corn.  Season with cilantro, pepper, and salt.
• Grilled Zucchini & Yellow Squash - The perfect side to grilled meat or fish!  Cut long slices, toss in olive oil, season, and grill till charred.
• Baked Sweet Potato Fries - cut slices, toss in olive oil, paprika, salt, and pepper. Bake at 375 degrees for about a half hour (or until crispy).
• Fruit - the BEST dessert around!  Blueberries, strawberries, apples, pears, peaches, and the list goes on!

These are just a few of the best!  View the entire Michigan Crop Harvest Calendar to see when all of your favorite fruits and veggies are grown at home.  Visit Block's Stand & Greenhouse, Detroit's Eastern Market, or Wyandotte's Farmer's Market (First & Elm, open Noon-6PM) to purchase all local produce and products!

Song of the South - Alabama

Give It Up for America's Healthiest Airport...

Detroit Metropolitan Wayne County Airport! That's right, folks, our very own airport is the healthiest in the United States.  Now that's something to be proud of!  But who says and on what criterion, you might ask?  These are words of the Physicians Committee for Responsible Medicine (PCRM).  They judge based on whether a restaurant offers at least one low-fat, high fiber, cholesterol free, vegetarian entree.  If the restaurant passes this test, it receives one point.  A percentage score is derived by dividing the number of points given by the total number of restaurants in that certain airport, and guess what?  Detroit was given a 100 percent (59/59 restaurants) - there is hope for the health conscious traveler!  PCRM gave a few examples of these healthy entrees at some of DTW's restaurants: 

• Veggie Burrito (no cheese) - Diego's Mexican Cantina
• Black Bean Burger - Slapshotz
• Hummus & Veggie Platter - Heineken Bar

DTW also offers Mediterranean Grill (Middle Eastern), Musashi (Japanese), and Brioche Doree (European Deli).  Take some time before your next vacation to familiarize yourself with all of DTW's selection of restaurants and what they have to offer.

Tips for the nutrition-seeking traveler:

• Eat a filling and nutritious homemade meal before you get to the airport.
• PACK YOUR OWN SNACKS - this leaves you in complete control of what you are eating.  Think fruits, veggies, nuts, whole grain bread, reduced-fat cheese, etc.
• Search for FRESH options from restaurants/vendors - fruit/veggie cups, fresh daily made sandwiches/salads, protein (chicken, fish, fat-free yogurt, etc.)
• Drink lots of WATER - prevents dehydration (leaving you feeling more energized!)
• Chew GUM - prevents snacking out of boredom (while waiting for that delayed plane)

View PCRM's 2011 Airport Food Review to see which airports received the Top 15 scores.

Happy & Healthy Travels!

Sources: Physicians Committee for Responsible Medicine Airport Food Review, MindBodyGreen, and Detroit Metro Airport 

Not Your Average Mac & Cheese

I don't mean to harp on average mac and cheese (classic cheesy is definitely delicious), but there's a little twist in this recipe that kicks up the nutrition factor and tickles your taste buds.  Get ready for it: butternut squash!  It provides the perfect combination of sweet and cheesy that will leave you asking for thirds (maybe fourths).  

What you'll need:

• 7-9 ounces of 2% Extra Sharp Cheddar Cheese 
• 8 ounces of whole wheat small shell noodles
• 2 cups of cubed and peeled butternut squash
• 2 cups reduced fat milk (or nonfat)
• 1/4 cup shredded Parmigiano-Reggiano
• 1 Tsp salt
• 1/2 Tsp ground pepper
• 1 Tsp Ground Mustard
• Whole Grain Bread Crumbs

Preheat the oven to 375 degrees.  Cube and peel your squash and combine with milk in a saucepan.  Bring to a boil over medium high heat and then immediately reduce to medium heat.  Let simmer for about 25 minutes (until the squash is soft).  Cook pasta at this time, al dente.  Cut the cheddar into small cubes (7-9 ounces depending on how cheesy you like your mac).  Place the squash in a blender and pour back into the pan. While still hot, add the cubed cheddar, parmigiano, salt, pepper, and ground mustard. Drain the pasta and place in a baking pan.  Pour and mix the cheese mixture over the pasta.  Sprinkle with bread crumbs and bake for about a half hour.  Enjoy with BBQ chicken and fresh green beans! 


I Got the Blues - Kraft Macaroni & Cheese

The DD's Best Picks @ Starbucks

Let's get coffee out of the way, since that's simple (and Starbucks may or may not be known for it).  Your best bet is plain coffee (iced or hot) or a plain coffee drink (latte, cappuccino, etc.) with skim milk.  Skip the flavoring, skip the sugar, and get used to savoring the goodness of an old fashioned cup of joy, I mean joe.  It's much better for you than the sweetened kind and contains less calories!  Now on to the side of the menu that may have your brain boggled a bit more - the food.  That tempting glass case full of muffins, bagels, cakes, and 'bistro boxes' can be disastrous if you don't choose carefully.  Follow these tips to make some health conscious decisions:

• Breakfast: stick to bagels or oatmeal rather than breakfast sandwiches.
• Best Bagels: Chonga, Multigrain, and Asiago
• Best Oatmeal: Perfect Oatmeal with Skim Milk and Nut Medley (add your own fresh fruit if possible)
• Sweet Treats: If you HAVE to indulge, stick to the mini/petite options.  This way, you keep portions in control and eliminate the possibility of overindulging.  
• Best Coffee Cake: Reduced-Fat Very Berry Coffee Cake
• Best Bistro Boxes: Protein, Chicken & Hummus, and Goat Cheese & Garden Veggies
• Sandwiches: the less the toppings (unless veggies) and sauces the better - keep it simple!
• Fresh Fruit or Veggies: always a great option!
• Beware of yogurt cups - usually a significant amount of sugar is added.

*Best options are based on an analysis of the nutritional content and ingredients in each dish.  Keep in mind that it is always better, and cheaper, to make your own snacks at home, rather than eating out.


Sources: Starbucks Website and Nutrition by the Plate Pamphlet


Payphone - Maroon 5

Stuffed Hungarian Peppers

Hungry?  Think Hungary.  Stuffed hungarian peppers, that is.  They're delicious and satisfying and easy and quick and everything you want a meal to be!  You can even pick your own poison: sweet or spicy (real spicy).  Hungarian peppers come in these two types - if you're unsure which is which, (they look similar) ask a worker or the farmer (if you're shopping at a local market!) to distinguish the two.  

What you'll need:

• 8 medium sweet or spicy Hungarian Peppers
• 1 lb Mild or Spicy Italian Sausage 
• 1 can Hunt's Basil, Oregano, & Garlic Diced Tomatoes   
• 1/4 cup Reduced Fat Feta Cheese

Fire up the grill and preheat the oven (to 375 degrees).  In addition, you'll need to cut the tops off the peppers to scoop the seeds out and blend the diced tomatoes.  Pour the tomatoes on the bottom of an 8x11 glass pan and set aside for later.  Cut the casing off of the sausage and stuff the peppers.  Place the stuffed peppers on the grill and let char on each side (~2 minutes).  Immediately place in the glass pan and place in the preheated oven.  Cook for 10 minutes and top with the feta cheese.  Enjoy!


If you choose the spicy peppers - beware - they are extremely spicy (for my taste buds, at least).  Use the heated grill to your advantage and grill some veggies for a side dish.  I chose grilled kale and corn on the cob - pick your favorites!


Beautiful Loser - Bob Seger

Beef. It's What's For Dinner!

I'm not one to chow down on red meat more than once a week (if that), but I won't lie, I do enjoy a  piece of steak cooked to perfection every now and then.  That day was yesterday, when the idea of surf and turf was too mouth-watering to resist.  I remember the years of my childhood when prime rib was one of my favorite meals, but this time around I wanted to go for a leaner, healthier cut of beef.  Unsure of what that really meant, I resorted to the internet to find my answers (and to share them with you).  Behold, your leanest cuts of beef (and some other beefy facts):

First let's define "lean" and "extra lean" according to the USDA:

• Lean - 3.5 ounce serving (~100 g) that contains less than 10 g total fat, 4.5 g saturated fat, and 95 mg cholesterol
• Extra Lean - 3.5 ounce serving (~100 g) that contains less than 5 g total fat, 2 g saturated fat, and 95 mg cholesterol

If you're unsure whether a cut is lean, check the nutrition label and make sure it stacks up to these guidelines! 


Did you know that there are 29 cuts that meet the lean requirements?  Indulge in some of the leanest (and delicious) cuts: 

• Eye of round roast or steak - tough/needs marinating (7g fat, 2.4g sat. fat)
• Sirloin tip side steak - very lean and flavorful (5g fat, 2g sat. fat) *Extra Lean
• Top round roast and steak - flavorful and more tender than most lean cuts (7.6g fat, 3g sat. fat)
• Bottom round roast and steak - tough and needs marinating (~10g fat, 3.8g sat. fat)
• Top sirloin steak - flavorful, but tough/needs marinating (~10g fat, 4g sat. fat)

Although super tasty, these are the fattiest cuts you should avoid:

• Flap Steak - 12g fat
• Filet Mignon - 16g fat
• Porterhouse Steak - 16.4g fat
• Skirt (Flank) Steak - 17.2g fat
• New York Strip Steak - 18g fat
• T-Bone Steak - 25.6g fat
• Rib-Eye Steak (Prime Rib) - 37.6g fat

When choosing a cut of beef, look for "Choice" or "Select" grades instead of "Prime" and opt for pieces that have the least amount of visible fat marbling.  Once you have your perfect piece and your favorite marinade, get to grilling!

Sources: Mayo Clinic, Men's Fitness, and BEEF. It's What's For Dinner.


Blown Away - Carrie Underwood

Dog: Man's Best Workout Partner

Having trouble finding the motivation to get your butt off the couch these days?  Get this - researchers from MSU found that individuals who walked their dogs had a 34% greater chance of attaining federal physical activity targets.  Maybe it's time to add a four-legged furry member to your family.  One that will greet you at the door after a long day of work and accompany you on walks, runs, swims, hikes, bike rides, and yoga (yes, yoga).  Time to get a puppy, but how to choose?  It turns out that certain breeds are better matches for different types of physical activity.  If you're ready and able to provide a loving home, here is a list of exercises and the pups that could be your perfect partner:

• Running: Lean and muscular dogs (Weimaraners, Irish Setters, Standard Poodles, Viszlas, etc.).  Check out a more extensive list provided by Runner's World.
• Swimming: Look for these natural swimmers - Labrador Retrievers, Portugese Water Dogs, Newfoundlands, Spanish Water Dogs, etc.  For more water loving breeds visit The Dog Guide.
• Cycling:  These pups need to have a lot of energy.  Think Viszlas, Jack Russell Terriers, Pit Bulls, etc.
• Hiking: You need an extremely obedient dog (Labrador Retrievers, Border Collies, Labradoodles, and Standard Poodles).
• Yoga:  Dogs with calm temperaments (Pugs, Bulldogs, Cavalier King Charles Spaniels, etc.).

All of these four-footed creatures are great motivators to get you on your two feet - plus, they need their exercise too.  A dog is a large commitment though, so make sure you're capable of providing all the time, love, and belly rubs it needs!  Don't forget to check out local shelters in the search for your new best friend and personal trainer - there are a lot of pups in need for homes out there.


Sources: Michigan State University Research Center , Women's Health Magazine (Sept. 2011 Issue), Runner's World, and The Dog Guide

Hungry for Hummus?

Treat yourself today and dip into some decked out hummus.  How does one 'deck out' hummus, you might ask? Think roasted red pepper, feta cheese, kalamata olives, cucumber, and dill (YUM!).  This dish is a quick fix and perfect for pot lucks or BBQ's.

What you'll need:

• 1 container of Hummus (look for brands that don't contain preservatives)
• 1 small Roasted Red Pepper
• 1/2 peeled and chopped Cucumber
• 1/2 container of Light Feta Cheese
• Handful of Chopped Kalamata Olives
• Fresh Dill (to taste)

Pre-heat the oven to broil and rub olive oil on the whole red pepper.  Place the pepper on a pan and put on the tap rack, directly under the heat.  Keep an eye on the pepper and rotate with tongs when the outside begins to turn black.  Peel and chop the cucumber and olives, and set aside.  Spread the entire container of hummus evenly over the bottom of a shallow dish.  Evenly sprinkle the chopped cucumber, olives, feta cheese, and dill over the hummus.  Remove the pepper when all sides are almost black and let cool for 5 minutes.  Cut out the stem and remove the seeds.  Before chopping, peel the blackened skin from the red pepper.  Chop into small pieces and sprinkle over the rest of the dip.  Refrigerate for 20 minutes and enjoy (with whole wheat pita or BAKED pita chips).

Time Is Love - Josh Turner

Summer Sweets

How about something to curb your appetite AND the heat?  Count me in!  Summer is a fun season to get creative with frozen treats, and bonfire snacks as well.  Don't get me wrong, classic s'mores are all good and fun but why not mix it up every once in a while? Read on for some simple summer snacks:

• Frozen Grapes: a cool treat that really hits the spot during this summer heat!
• Frozen Chocolate Banana Chips:  slice up a banana and melt some dark chocolate (Ghirardelli Midnight Reverie 86% Cacao).  Mix the bananas in with the chocolate and place on a pan covered with wax paper.  Let them freeze (so they don't stick together) and then keep them bagged in the freezer for sweet snacking.
• Fruit Kebabs: Pick a colorful array of fruits and place them on skewers - easy and delicious dish for a BBQ!
• Frozen Fruit Cubes: Freeze berries or other chopped fruit with water in an ice cube tray.  Great for summer cocktails and drinks.
• Frozen Yogurt: Pick your favorite yogurt, add your favorite fruit, and freeze!  Take the yogurt out of the freezer about a half hour before you eat it, so it can thaw.
• Roasted Bananas: Try roasting bananas on a stick instead of marshmallows.  Place the banana on a graham with a square of dark chocolate...yum!
• Deluxe Roasted Banana:  Cut a slice down the peel of a banana and peel away the sides.  Spread some peanut butter (Krema Natural PB) on the sides and place a few pieces of chocolate inside.  With the peel on, wrap the banana with foil and roast over the fire.  Let it cool down and unwrap for some melt in your mouth deliciousness!

Stop on by Wyandotte and Trenton's Art Fairs this week for some great food and crafts!


Cruel Summer - Bananarama

Road Trip Treats

If you're going to be spending any time on the road this summer (vacations, business, etc.) you need to think about packing some snacks to munch on.  Let's face it - the more you can avoid drive-thru food, the better.  So get yourself a designated car cooler and load it full of nutritious yum-yums whenever you know you're going to be spending some quality time with your favorite radio station.  Depending on how much time you'll actually be in the car, pick and choose from some of these convenient car snacks:

• Nuts & Berries: Raspberries, blueberries, and blackberries are the easiest to eat in the car.  Pack a couple servings of nuts in sandwich bags, instead of bringing the whole container (to avoid overeating).
• Easy to Grab Fruit: Think apples, bananas, and grapes.
• Chopped Veggies & Hummus: Chop your own peppers, cucumbers, and carrots to eat with some fresh hummus!
• Pack a Sandwich: Snacks can become less than satisfying after a certain point.  Having a sandwich will give you more of a meal.  Try home-roasted chicken, lettuce, tomato, and dijon mustard on whole grain bread. 
• Reduced Fat Cheese Sticks
• Plain Non-Fat Greek Yogurt:  Add your own fruit ahead of time!
• Triscuit Thin Crisps
• Roasted Chicken or Turkey: Slice it and pack it in a bag for easy snacking! Try pairing it with a slice of cheese and mustard.
• WATER!

To prevent over-snacking during car trips, make an eating schedule.  Figure out how much time you'll be in the car and how much you would normally eat if you were going about your regular day.  Plan specific times for snacks/meals, and only pack the necessary amount of food!


Wanted - Hunter Hayes

You vs. Ball Park Food

It's home run season, but that doesn't mean you have to completely strike out on your diet at the ball game!  First rule: buy the peanuts - not the crackerjacks.  Peanuts are among some of the healthier snacks you can choose at the game, but they're not your only option.  Follow these tips to save your diet and still have some snacks while cheering on your team:

• Go for the peanuts - but split them with a couple of your friends.  1/7 of a bag at the ball park is considered a serving - eat that much and put them away for later! 
• Opt for pretzels instead of potato chips.
• Go for a hot dog instead of sausage.
• Have a light beer (Miller Lite, Bud Light, etc.) instead of frozen mixed drinks (which have TONS of sugar).
• Have a soft pretzel (and brush the salt off) with mustard instead of french fries.
• Go for the frozen orange or lemonade cup over Dippin Dots or other ice cream (both have a lot of sugar!).  Beware of serving sizes (1/2 cup) - the frozen juice cups are actually 3 servings per container so try and split them with someone!
• Stick to only mustard when it comes to condiments.

Don't go to the ball park starving!  You'll be more tempted to scarf down everything you see, instead of picking one treat for the game.  If you do need to eat a more filling meal, search for a restaurant type venue to get your food.  Comerica Park has The Brushfire Grill which offers chicken sandwiches, black bean burgers, and other options that will be better than filling up on snacks.  


Check out all of the concessions offered at Comerica Park here - Go Tigers!

Meet Mediterranean Cuisine

Ghallaba who?!  Fattoush what?!  Looking at a Mediterranean menu can be intimidating at first, but don't be discouraged!  The food is delicious and once you know your lingo, you'll be ordering like a pro in no time.  Important side note: the mediterranean diet focuses on healthy fats, fruits, and vegetables and has been shown to reduce the risk of heart disease!  So get familiar with common terms on many of the menus and give it a taste (for your health!):

• Ghallaba - lebanese stew with veggies, garlic, olive oil, and spices (may contain meat and rice).
• Shish Tawook - a turkish or lebanese kebab that involves cubed/marinated white meat on skewers.
• Fattoush - romaine lettuce salad with an olive oil, lemon, & garlic dressing usually with onions, tomatoes, cucumbers and toasted pita chips.
• Shawarma - named for the meat preparation (chicken, beef, lamb, turkey, goat, etc.).  The meat is placed on a spit and grilled (for as long as a day) and then served in shavings.
• Sajji - usually a whole roasted chicken, lamb, or beef marinated in salt.
• Kibbeh - usually raw ground red meat with minced onions, bulgur, olive oil, and spices. 
• Baba Ghanouj - cooked eggplant that has been mashed and mixed with olive oil and spices.  Served as a dip with pita.
• Kafta - ground meat (lamb, chicken, beef, etc.) mixed with various spices and sometimes rice, egg, etc. (depending on the recipe).  Usually shaped into a meatball.
• Falafel - deep fried ball or patty made from ground chickpeas or fava beans (not your healthiest pick).

*Quick Tip: although shawarma is incredibly tasty, try choosing tawook instead.  The meat is only white, which means it contains less fat (lean protein).

The Downriver area has a growing amount of Mediterranean restaurants.  Some of them include Shish Garden, Alex's Kabob House, and Beirut Gardens.  Don't hesitate to ask your server if you have more questions on the menu - it's important to know what you're eating.  Give them a try and decide which one is your favorite!


Touch - Josh Abbott Band

Sweet Pepper and Spicy Sausage Pasta

Really the title of this post should be, "Sweet Pepper and (Fill in Your Choice of Protein Here) Pasta."  It is awesome with a sweet & spicy chicken sausage, but pairs perfectly with chicken, shrimp, and I'm sure tofu, as well - so be creative with this dish and feel free to put your own spin on these noodles!

What you'll need (Serves 4):

• 12 ounces 100% Whole Wheat Thin Spaghetti
• 2 Tbsp Extra Virgin Olive Oil
• 2 (6 ounce) links of Sweet & Spicy Chicken Sausage (or 12 large shrimp, 2 chicken breasts, etc.)
• 3 cloves minced garlic
• 5 medium bell peppers (red, yellow, and orange) thinly sliced
• 1/4 cup chopped fresh basil leaves
• Crushed Red Pepper Flakes
• Salt & Pepper to taste

Heat one tablespoon of the olive oil in a skillet and place the sausage links (or you choice meat) in the pan (make sure this is a large pan - you will be using it to saute all of the peppers later).  Brown on both sides (about 6-8 minutes) and transfer the cooked sausage to a plate lined with paper towel (to soak up the grease).  Wipe the remaining grease out of the skillet and add another tablespoon of oil to the pan.  Add the garlic and saute for about 30 seconds.  Add all of the peppers and after about a minute add the red pepper flakes.  Let the peppers begin to soften (~5 minutes) and then cover the pan and cook for about 15 minutes.  Season with salt & pepper to taste and add the fresh basil leaves.  Meanwhile, cook the pasta, drain, and mix together with the pepper mixture.  Serve and devour this deliciousness!


*Recipe shared from Dana Jacobi's The Essential Best Foods Cookbook


Free Falling - Tom Petty

The Picky Bread Buyer

7 - Grain, Multigrain, Whole Wheat, Heart Healthy, Oat and Bran, Whole White, Made with BLAH, BLAH, BLAH.  Choosing a loaf of bread is like deciphering a different language these days - one that is made to trick and deceive.  You have to be smart when buying your bread and look past the attractive words on the label, straight to the ingredients list (and hope that it's not 75 items long).  Now, what?  There are a few things you need to keep your eyes open for - try following this list:

1. The first ingredient should be a WHOLE grain (whole wheat, whole rye, etc.).  This means that the majority of the product is made from this whole grain.
2. Be skeptical if an excessive amount of the ingredients are words you don't know.  These could be preservatives, color additives, synthetic compounds, or other chemicals used to make foods more 'tasty'.
3. Beware of excessive added amounts of sugar.  A slice of bread should really have no more than 3 g of added sugar.  Check out The DD's post on added sugar: Sneak Places Sugar Hides. 
4. Look for the Whole Grain Stamp.
5. Opt for bread made fresh daily at local bakeries and ask them what ingredients they use (any preservatives? whole grains? added sugars?)

Look for these breads at your local grocery store or bakery:

• Whole Foods 12-Grain Bread*
• Food for Life Breads*
• Rudi's Organic Bakery Breads*
• Brownberry 12-Grain Bread (contains preservatives)
• Aunt Millie's Fiber for Life 12 Whole Grains (contains preservatives)

*The top 3 listed breads are probably some of your best store bought options.  


Why Do You Let Me Stay Here? - She & Him

Veggies: The RAW Facts

Caution: Consuming raw or undercooked vegetables is absolutely awesome and amazing for your health. I bet you've never seen that warning next to an asterisk at the bottom of a menu!  It's true - you can obtain a large amount of nutrients from raw veggies.  The reason, you might ask? At around 118 degrees Fahrenheit many enzymes in vegetables begin to denature (fall apart) and lose their nutritional value.  Eating them raw allows these enzymes to remain intact and available for your body to utilize.  Now, that being said, I would like to mention that (as always) there are exceptions.  Cooking vegetables is not always a bad thing.  In fact, studies have shown that boiling or steaming (NOT frying) can boost the amount of antioxidants and lycopene available for our bodies to digest.  Finishing point: try a diet that has a balanced amount of raw and lightly steamed or boiled vegetables.   

Get the best of both worlds with this almost raw 'spaghetti':

• 1 medium zucchini, julienned
• 1 cup tomatoes, chopped
• 3-4 fresh basil leaves
• 2 Tbsp olive oil
• 2 Tsp freshly squeezed lemon juice
• 1 clove minced garlic
• Sea Salt and pepper to taste

Tomatoes are one of the vegetables that benefit from cooking (boosts their lycopene content which is linked to a decreased risk of cancer).  For this recipe, combine the tomatoes, olive oil, lemon juice, and garlic in a pan and saute for about 5 minutes.  Top the raw zucchini noodles with the sauce and fresh basil leaves.  Salt and pepper and enjoy!


Long Hot Summer - Keith Urban


Sources: Scientific American and Natural Awakenings Magazine April 2012 (P. 16-17)