Smart Shopping 101

Long gone are the days where we could trust nutrition claims on a product's package. Companies are throwing around the terms healthy, organic, and whole grain like nobody's business.  One must be educated on the guidelines of these claims and able to examine a product's label to find the true nutritional content.  It's not all as hard as it sounds, and it won't require hours of studying (like Econ 101 did during your freshman year of college), so don't panic just yet.  I'm going to break it down in simple terms and by the time you're done reading this post, you'll be a Downriver Dish certified smart shopper!


Organic Labels (look for the USDA Certified seal):

100% Organic - must contain ONLY organically produced products and processing aids
Organic - must consist of at least 95% organically produced ingredients
Made with Organic Ingredients - must contain at least 70% organic ingredients
*If a product is made from less than 70% organic ingredients they cannot advertise the term 'Organic' - however they can list the specific organic ingredients on the ingredients list.


Whole Grain Labels (look for the Whole Grain Stamp):

100% Whole Grain Stamp - must contain a full serving or more of whole grain in each labeled serving and ALL the grain is whole grain
Whole Grain Stamp (without 100%) - must contain at least half a serving of whole grain per labeled serving (product may not be ALL whole grain)
If there is no stamp: look for the grams of whole grain listed somewhere on the package or key words like whole grain, whole wheat, stoneground whole grain, brown rice, oats, oatmeal, and wheatberries
*Be skeptical if you see the term "whole grain" without any more details ("cereal made with whole grain") - it may only be made with tiny amounts of whole grains.


What a Standard Serving Contains if it says:
Low Calorie - 40 calories or fewer
Calorie Free - Fewer than 5 calories
Fat Free - Fewer than 0.5 g fat
Low Fat - Up to 3 g fat
Very Low Sodium - Up to 35 mg sodium
Low Sodium - Up to 140 mg sodium
Sugar Free - Up to 0.5 g sugar
High Fiber - 5 g or more fiber
Good source of ... - 10%-19% of the recommended daily value


Tips for reading nutrition labels: Always check the sugar content!  Refined sugar hides in almost everything - crackers, bread, yogurt, cereal, peanut butter, etc.  Above 3g of sugar starts to get high for products like these - opt for the lowest sugar option and add sweetness yourself with fresh fruit.  Keep an eye on sodium as well - especially with canned products.  You can reduce the sodium content by as much as forty-one percent by rinsing canned goods before eating (think tuna, beans, veggies, etc.).  You should not have more than 2400 mg per day (about ~ 1 tsp).


Happy Friday and Happy Shopping!


Wishing for that warm weather to come back: Summer - Coconut Records

Rock Hard Core

We're not just going for rock hard abs here - we're going for a rock hard core.  This means your whole middle (front, sides, and back)  and you have to hit it all if you want that sculpted tummy you see in underwear ads.  Strengthening your core will not only make that new swimsuit look great, but also help prevent injury and improve your form on all other exercises - so let's get to it!

30 second Front Plank

30 second Side Plank (both sides!)

30 second Superman

30 second Scissor Kicks

30 second Mountain Climbers

*Rest and repeat 2 - 3 times total.

*Change times (higher or lower) based on your fitness level.

*Click on the links for a demonstration of each exercise.

*Forewarning: you'll feel this in your legs and arms as well - full body!

Tips on exercises:

Front Plank - Keep your body a straight line (core tight & butt down) and breathe.

Side Plank - Keep your hips up and obliques tight (side muscles).

Superman - Squeeze your arms and legs up off the ground as much as you can.  If you are unable to do both arms and legs, work up to this by starting with the modifications demonstrated in the link.

Scissor Kicks - Raise your legs and tighten your core so that you can feel your spine touching the ground.  Lower your legs slightly and find the spot where your core is still engaged but you are able to keep your spine on the ground - you don't want to feel too much strain on your lower back!  

Mountain Climbers - Keep your body a straight line and your arms perpendicular to the ground.  If it is hard to maintain correct form on the ground, try doing these with  your hands on a raised surface (think chair, bench, step, etc.)

*Focus on form first and foremost! Always quality over quantity.

Lastly, the muscles under your belly flab do not eat fat.  Doing these exercises will, without a doubt, strengthen your core - but you have to pair strength training with cardio and a healthy diet to shed pounds and/or maintain a healthy lifestyle.

So you can workout like Rocky did: Eye of the Tiger - Survivor

1-2-3 Linguine!

Linguine and clams in a garlic tomato sauce: Delicious? Yes. Easy? Yes. Healthy? Of course!  This 3-step recipe is a quick pasta dish that makes plain old spaghetti sound 'blah' (but it's just as easy to make).  Gather up the four ingredients necessary and get cooking!  

What you'll need:

2 servings of Whole Wheat Linguine 

1 can of Hunt's Basil, Garlic, & Oregano Diced Tomatoes

1 can of BumbleBee Fancy Whole Baby Clams

3 minced cloves of garlic

Step 1 - Mince garlic.

Step 2 - Combine garlic, tomatoes, and clams in a pan over medium heat.

Step 3 - Cook linguine (according to package) and combine with sauce.

Serve with a side veggie of your choice (goes well with broccoli) and a salad (check out Super Salads for ideas)!

Tip: Avoid adding any extra salt. The tomatoes and clams are canned and therefore already have enough sodium in them to give the dish taste.

Haven't heard this one in a while: Ordinary Day - Vanessa Carlton

Buns of Steel

It's time for some tush tightening & toning (and a little alliteration)! It's hard to know which moves actually target your butt (gluteus maximus, medius, minimus - yes it has three parts), so here are a few that should leave you feeling that 'hurts so good' burn after the gym.  As always, pair them with some cardio - swimming, running, biking, etc. - and a healthy diet, and you'll start seeing (and feeling) results in no time.  

Quick lesson: Gluteus medius and minimus both work together to abduct your leg (pull to the side and away from your body), while the gluteus maximus extends your hip (think of standing up from a squatting position or kicking your leg back during donkey kicks).  These muscles contribute to other functions as well, such as external and internal rotation of your hip.  


How to get those buns of steel:
12 (per leg) Reverse Lunges w/ 8 lb Dumbbells 
30 (per leg) Donkey Kicks on Hands & Knees (Leg kicks)
20 Hip Raises (can do them double or single leg - more difficult)
20 (per leg) Lying Leg Raises
*Repeat these exercises 3 times total.
*For single leg exercises - do all reps on one leg and then switch legs.
*Click the links for a demonstration.
*Adjust reps (more or less) based on your fitness level.


Workout Plan - Kanye West

Wyandotte Restaurant Week

Looking to try some of downtown Wyandotte's local cuisine?  Now is the time!  Some of Downriver's favorite restaurants are offering unbeatable deals during Restaurant week, and you have until this Friday to take advantage of them.  Here's some of the best steals (in my opinion):

Coastal Thai - any two lunch entrees for $15.00
Gizzmo's - 2 for 1 on all food
The Grind - $1.00 small coffee
LTB's - $5.00 off your purchase  of $25.00 or more
Nanna's Kitchen - $5.00 Sandwich with soup or $20.00 dinner plus dessert for two from the Mediterranean menu
RP McMurphy's - $5.00 off your purchase of $25.00 or more
Tongue's Protein Bar - $1.00 self-serve coffee
*more deals exist but these are my favorites


Restaurant Tips/Suggestions:
Coastal Thai - go for a dish loaded with veggies and ask for brown rice instead of white
Gizzmo's - Try the Garlic Lover's Pita Pizza or Ahi Tuna Appetizer
LTB'S - Try the Cilantro Lime Shrimp Salad (Extra healthy option: ask for half the cheese, no tortilla crisps, and only one side of dressing)
Nanna's Kitchen - Try the Chicken Kebab Dinner (or Lunch), Ghallaba, or Fattoush Salad (plain or with Chicken/Salmon - option: minus pita chips)
RP McMurphy's - Try the Chicken salad (minus pasta), the Cold Water Salmon, or the Shrimp Picante


Support local with these delicious meals and deals!


On An Evening in Roma - Dean Martin

Go Greek!

So what is all this hype about Greek yogurt that is leaving regular yogurt in the dust?  Turns out it's not just a fad - there's some legitimate nutritional benefits the mediterranean version has to offer that tower a little higher than it's 'regular' counterpart.  Before we start, I'd just like to say that plain non-fat regular yogurt is still good for you and can also be part of a healthy diet.  The difference is that the Greek version is strained excessively, which removes a considerable amount of the lactose and sugar - giving it that creamy consistency.  Due to this straining, the yogurt is able to pack about double the protein and half the sugar as regular yogurt - in around the same amount of calories!  


But which brand do you choose?  With Stonyfield, Dannon, Fage, Yoplait, and Chobani competing for space in your refrigerator, it's easy to feel overwhelmed.  I've done a little research and have broken down each brand by Price, Serving Size, Calories, Sugar, Protein, and Company/Product Details (which ended up being somewhat of a tiebreaker for my #1 choice).  All of these numbers are based on the non-fat plain versions of Greek yogurt (stick to this - flavors or added fruit means a LOT more sugar - add your own fruit/nuts/granola).  


The Winner is: Stonyfield Organic Oikos 0% Fat!!! Stonyfield has the least amount of calories, sugar, and the same amount of protein as all of the others in the same serving size.  Stonyfield and Dannon were the last contenders (and are identical in regards to nutrition), but Stonyfield was chosen due to it's USDA Organic Certification.  On the downside, it is the most expensive of all, so if this is a more important factor I would go with the Dannon Oikos 0% Fat.  Fage and Chobani were tied for third, followed by Yoplait (had the most sugar and calories).  I listed all the details below - feel free to check them out for yourself!

Price:                                                                       
Stonyfield Organic Oikos 0%: $1.99
Fage 0% Fat: $1.53
Dannon Oikos 0%: $1.09
Yoplait Non-Fat: $0.99
Chobani 0%: $1.19
Container/Serving Size:
S: 5.3 oz
F: 6 oz
D: 5.3 oz
Y: 6 oz
C: 6 oz
Calories:
S: 80 kcal
F: 100 kcal
D: 80 kcal
Y: 120 kcal
C: 100 kcal
Sugar:
S: 6 g
F: 7 g
D: 6 g
Y: 8 g
C: 7 g
Protein:
S: 15 g
F: 18 g
D: 15 g
Y: 15 g
C: 18 g


Company/Product Details:
S: Londonderry, NH, Certified USDA organic (95% organic ingredients and no genetically modified organisms), 10% of profits go to protecting and restoring the planet, products from local family farms
F: Roots are in Athens (authentic Greek!), only uses milk from rBGH-free cows (recombinant Bovine Growth Hormone), claim to be "green"
D: Dannon and Stonyfield partnered up - the Dannon version of Oikos is made the same way as the Stonyfield version but the ingredients are NOT organic
Y: No mention of all natural or organic ingredients, some profits do go to charity
C: Upstate New York, no preservatives, no artificial flavors, no synthetic hormones, rBGH-free, gluten-free


Always love a little Norah: Don't Know Why - Norah Jones

Stay On the Ball

Getting tired of that same old gym routine day after day?  Well you should be, because your body is.  Just as the body adapts to most other things, it will adapt to a workout, and you will hit a plateau (which will make seeing results extremely difficult).  So change it up with this exercise routine - all you'll need is a stability ball and some motivation to get fit (a great playlist might help)!

10 Stability Ball Push-Ups 
10 Stability Ball Jackknives
10 Stability Ball Pikes
15 Stability Ball Roll-Ins 
*Rest for 2 minutes and repeat 2 more times (adjust reps based on your fitness level).
*Click the links for a demonstration of each exercise.


The first three exercises - push ups, jackknives, and pikes - require you to have your feet/shins on the ball and your hands on the ground.  Move straight through these three exercises without getting off the ball.  All of these work your core (abs) and tone your arms as well.  The stability ball roll-ins focus on strengthening your hamstrings (back of your legs) and glutes (butt) - just in time for summer! 


Pair this routine with a cardio plan (try the Manic Monday Cycle!) and you'll have an awesome full-body workout in under an hour.  


One of my favorites: Grace Kelly - Mika

Fire Up the Grill

Rise and shine!  It's another 80 degree March day in Michigan...who would have thought?  You might as well set up the patio furniture and do dinner outside while it lasts.  I've got a delicious recipe to share (borrowed and tweaked from Women's Health), that's fairly quick to prepare, and packed with nutrition (of course).  Drum roll, please:


Grilled Chicken and Pineapple Sandwich with a side of Black Beans and an Avocado Salad (from Super Salads) Serves 2:

*You can use a whole grain bun or a whole grain pita (recommended)*

For the Sandwich:
2 boneless, skinless USDA certified organic chicken breasts
2 pineapple slices (1/2 inch thick)
1 fresh jalapeno thinly sliced
Low-sodium Teriyaki sauce 
2 slices reduced-fat swiss cheese 
1 large whole wheat pita (cut in half and opened)
1/2 medium red onion sliced
Guy Fieri Salsa Verde Green & Mean


Place your chicken and enough teriyaki sauce to cover it in a plastic bag and marinate in the refrigerator (at least 30 minutes and up to 12 hours).  Fire up the grill and place the chicken on the rack when it's hot.  Cook one side for 5 minutes and flip, immediately adding the swiss cheese.  Cook until the cheese is melted and the chicken is cooked through (firm and lightly charred).  Remove the chicken and set aside covered.  Now add the pineapple and pita.  Watch closely, as they will cook very quick.  You want the pineapple to be soft and the pita to be lightly toasted.  When all is done, spread a little salsa verde on the pita, place the chicken in the pita topped with all the other toppings, and enjoy.  


For the Black Beans:
1 1/2 cup of black beans (rinsed and drained if canned)
1/3 cup of fresh chopped cilantro
1/2 Tsp Garlic Powder
1/2 Tsp Onion Powder


If using canned black beans rinse and drain them (you can reduce the sodium content by forty-one percent when doing this).  Put them in a small pan on medium heat and add the cilantro, garlic powder, and onion powder.  Stir and heat until warm.


For the Avocado Salad:
1/2 an Avocado chopped (1 inch cubes)
1/2 cup of corn (rinse if canned)
1 medium tomato chopped (1 inch cubes)
1/2 cup of slice cucumber (optional)
1 Tbsp Olive Oil
2 Tbsp Red Wine Vinegar
1/2 Tsp Garlic Powder


After all ingredients are chopped, combine them in a medium sized serving bowl, stir, and dish out!


I suggest preparing the salad and beans first, so that the chicken will be hot when you are ready to eat.  If there are two of you making the meal, have one person work on the salad and beans, while one person grills.  


Nutrition facts:  Black beans and chicken are wonderful sources of protein, so you're definitely going to feel satisfied after this meal.  The whole wheat pita and avocado are packed with fiber, which takes up room in your stomach and signals your body that it's full.  Swiss cheese is one of the best to eat - lower in calories and saturated fat than most others - yet remains a calcium-rich food.  So eat up!


Tip: I like using whole wheat pita for sandwiches and burgers, instead of buns - it tastes great, cuts calories, and doesn't sacrifice any nutritional content gained from a whole grain - try it!  

Credit to Ryan for introducing me to this song: Called Out in the Dark - Snow Patrol

Speaking Java

I'd like to dedicate this post to my reason for waking, what keeps the days going strong, and what perks me up when things are looking down: coffee.  Not only does that comforting cup of joe provide an almost instant pick-me-up, it provides health benefits up the wah-zoo (in moderation of course).  But for many, staring at that chalkboard drink list in The Grind can be slightly overwhelming.  I'm going to translate the java jargon into English, so next time you'll know what you're drinking when you order a cafe macchiato latte iced with three extra shots of espresso (if that's even possible).

Coffee for Dummies (not that any of you are dummies):


Espresso - brewed by forcing a small amount of boiling water through finely ground coffee beans
Cappuccino - espresso and steamed milk topped with milk foam (more milk foam than latte)
Latte - espresso and steamed milk topped with milk foam (more steamed milk than cappuccino)
Americano - espresso and hot water
Cafe Mocha - espresso, chocolate syrup, steamed milk, and milk foam
Espresso Macchiato - espresso, steamed milk, milk foam (majority of drink is espresso)
Cafe au Lait - half coffee and half steamed milk


Most drinks are based off of these originals.  Flavored lattes and cappuccinos simply add a flavored syrup.  You can lower the calories and saturated fat on any of these drinks by requesting fat-free milk (and sugar-free syrup if you're going with a flavored cup).  


Effect on exercise:  It is thought that coffee (natural caffeine) can positively affect your perception of exercise.  This means that it may not necessarily affect your actual performance, but your workout could feel easier.  Try a cup or two (an actual measured cup) about a half hour before you exercise and see how it makes you feel.  Everyone is different, so it's best to test it out yourself and decide if it's something that benefits you.


In loving memory of my Grandma Susie: Susie Q - Creedence Clearwater Revival

How to Save 8 Billion Dollars

Here's a stat to think twice about: If Americans rode bikes instead of driving for just half of all short trips - five miles or less - we'd save 8 BILLION dollars by reducing health-care costs related to air pollution and lack of exercise (Environmental Health Perspectives).  THAT IS HUGE!  So here's my thought: get out there and ride your bike - to the store, to dinner, to the gym - anywhere and everywhere.  Even if you are skeptical of statistics (which is justified), riding your bike is good for your cardiovascular health, weight loss, and also an immediate money saver with gas prices skyrocketing.  


I really do practice what I preach on here, and rode my bike to dinner last night at Mexican Gardens.  This seems far, but in reality was only a 2.5 mile bike ride and took about 15 minutes to complete.  A lot of places Downriver are within 5 miles of each other and therefore within riding distance.  Use MapMyRUN to check the distance of your destination (go to "Route" - Map a Run - Fill in your information - exit out of the sign up page - and get to mapping!).


On another note, I had a delicious meal at Mexican Gardens last night and wanted to recommend it to all of you, as well as some eating out/health tips.  


Fajita Salad (with Shrimp)
*Fresh avocado slices, onions, green peppers, and red peppers make this salad tasty and nutritious.  I use the salsa as dressing, and ask them to hold on the fried flour chips.  You have the option to order the salad with steak or chicken, but if you ask for shrimp they'll also honor this request - try it! 

Mexican Gardens (and any Mexican restaurant) is a good place to plan what you are ordering ahead of time so you don't fill up on seven bowls of chips while you're browsing the menu - they're that good!  The bike ride home also helped curb that "too full" feeling that is almost guaranteed after such a great meal.


Great song: Us - Regina Spektor 

Manic Monday Cycle

Too many green beers and corned beef sandwiches from Do Hickey's this weekend may have you craving a kick-butt workout.  The weather is perfect for an outdoor run (or bike), but if you're one that prefers the gym, this post is for you.  It's a simple interval bike routine that will get that tush tight for bikini season (which is apparently now)!  


Find a stationary bike at the gym and set it to the appropriate height (your leg should be bent slightly when the pedal is at it's lowest point). Set the timer for 15 minutes (you can increase the total time as you build endurance) and set the level/resistance between 7 and 10 (depending on your ability):

*Pedal 2 minutes in the saddle (sitting in the seat straight up) maintaing an RPM ~ 70-80
*Pedal 2 minutes sitting and leaning forward with forearms on the handles - maintaining an RPM ~ 70-80
*Pedal 30 seconds standing (off the seat) and leaning forward - maintaining an RPM at or above 100
Repeat 3 times until you've reached a time of 13:30 - at this point pedal full out sitting up for 45 seconds (14:15) and pedal full out another 45 seconds leaning forward until you hit 15 minutes.  Cool down for a few minutes and you're done!


Finish off the workout with a set of max push-ups (as many as you can possibly do - push yourself here), as well as max crunchers, and then go browse for some swimsuits online! 


Happy Monday!: Manic Monday - The Bangles

Pot o' Fruit!

Top of the morning (or afternoon) to ya - and Happy Early St. Patrick's Day!  If you're heading to any St. Patty's Day parties,  you might be looking for a simple dish to bring that won't spoil your week of nutritious and delicious eating.  Here it is (and it doesn't require green food coloring):

Irish Fruit Salad

1 Honeydew Melon

5-10 Kiwis

1-2 Bushels of Green Grapes

Green Apples (optional: if sitting out too long they will brown)

Get yourself a fun bowl and add this green delight to the table of party favors.  It's a classic, with a special St. Patty's Day twist!

If corned beef and cabbage is on the menu at all this weekend (a traditional Irish-American dish - and one of my favorites), here's a few tips to maximize it's nutritional punch:

*Corned beef can be brine-preserved, which means it will have a grayish color, and contains much more sodium than corned beef that has a pink color - so opt for the pink beef if purchasing it at the store (or ask restaurants what they are serving).

*Although the dish is usually referred to as corned beef and cabbage, you don't only have to use cabbage - carrots, onions, green beans, and potatoes go amazingly well with this dish.  

*If making a sandwich: use whole grain bread, reduced-fat white cheese (swiss is my favorite), and mustard (0 calories!).

Nutrition facts:  Corned beef is an excellent source of protein (a serving can have almost 50 g of protein!).  That being said, it is best to eat on occasion and in moderation.  It has a high saturated fat content, calorie count, and cholesterol contribution.  So treat yourself if it's a favorite, but keep it just that - a treat.


For the holiday - and Boondock Saints fans: The Blood of Cuchulainn (Boondock Theme Song) - Mychael Danna

72 and Sunny with a side of Shrimp

This tropical weather put me in the mood for some summer time food! I tried a new recipe yesterday and it turned out delicious, so I have to share - the recipe, not the food! It was somewhat late when I got around to dinner last night, so I wanted something quick, but still tasty. This 15 minute dish definitely filled both of these requirements. True story: I did try to take an actual picture of the real meal, but I couldn't find my phone (not a surprise), so I gave in and chowed down! 


 Cilantro Lime Shrimp with Pineapple Brown Rice and a side of Avocado Slices 

 

What you need (serves 2): 


For the shrimp: 
26-30 bag of shrimp 
1/4 cup of fresh chopped cilantro 
Fresh lime juice (~2 wedges or 2 key limes) 
Blackened seasoning 
Red pepper flakes (to taste) 
2 Tbsp of olive oil 


Thaw the shrimp under cold water and heat olive oil in a sauté pan over medium heat. Add the shrimp the the pan and season liberally with blackened seasoning. Add about 2 dashes of red pepper flakes (or more if you love spice). Squeeze on the lime juice and let cook for about 5 minutes. Turn up the heat to medium high and add the cilantro while mixing the shrimp. After about two minutes, take the pan off the stove and cover so it stays warm.


For the rice: 
1 cup dry Uncle Ben's Fast Whole Grain Brown Rice 
1 1/2 cup chopped pineapple (1 inch cubes) 
1/4 cup fresh chopped cilantro 
Fresh lime juice (to taste)


Boil water with the rice and reduce to a simmer for 10-12 minutes. While the rice is cooking, place the chopped pineapple in a pan on medium heat and stir periodically. When rice is done, add the pineapple, cilantro, lime, and stir. Slice your fresh avocado and place it on two plates. Add the shrimp and rice, sprinkle with a last dash of lime and eat! 


*Cook the shrimp and rice concurrently and they should be done right about the same time.


Cheers! (perhaps with a Corona Light and lime)

For the Peanut Butter Nuts!

YUM a new classic: peanut butter and...egg?  Before you decide that you might not like this, you have to try it!  It's one of my favorite snacks and it's packed with protein, so it leaves you feeling full and satisfied.  Besides, it's super easy and quick to whip up when you're on the run.  Spray a non-stick pan with olive oil cooking spray and place it on the stove set at medium heat.  Separate one egg white from the yolk (crack and pass the yolk from shell to shell letting the white fall into the pan) and cook.  While the egg is cooking, toast your whole grain bread, and have 1 Tbsp of peanut butter ready to spread on the toast.  Right when your egg white is done, and still hot, place it on the peanut buttered toast and you're done! 


*Try Ezekiel 4:9 Sprouted Wheat Bread from Total Health Foods (Biddle) or Brownberry 12 Grain Bread from Meijer
*Go with a peanut butter that is made ONLY from peanuts (no added sugars, oil, or salt) - try Krema Natural Peanut Butter (Meijer)
*This dish is "Ryan Approved"

Another delicious peanut butter creation I tried out the other day consisted of peanut butter (of course), a frozen banana, a date, oats, and milk.  Once again, super simple, yet super satisfying. Definitely a good on-the-go breakfast or post-workout recovery drink.  It's this easy: combine 1/2 cup oats, 1/2 cup skim milk, 1 frozen banana, 1 date (optional - adds natural sweetness), and 1 small Tbsp of peanut butter. Blend. Enjoy. 


Both of these peanut butter treats are packed with nutrients (coming from every ingredient involved) - especially protein and carbohydrates, which are ESSENTIAL to efficient functioning of the human body. So eat up and know that you're doing your body good!


Goes good with a sunny day like today: We Are Young - Fun Feat. Janelle Monae

Super Salads

Soup or salad? Depends what the soup of the day is, right? Wrong.  Unless you're getting a soup and salad meal, try and always go with salad - for a number of reasons.  Salt is a huge one.  Almost all of us consume far too much sodium and soups are more often than not going to have a higher sodium count than salads.  Second, typical Americans reach only about half of the daily recommendation for vegetable and fruit consumption.  So get to eating those salads - and get creative with it!  The options we have for creating tasty combos are almost infinite.  Here are some general tips and personal favorites:


General Tips:
*Make any salad a meal by increasing the portion size and/or adding a 3 ounce filet of Salmon, Chicken, Shrimp, Boiled Eggs, or Plant Protein (black beans, lentils, etc.) - all delicious!
*Try Vinegar and Olive Oil for dressing - 1 Tbsp of each (Balsamic, Red Wine, Apple Cider Vinegar)
*If it's not your main dish, eat a salad BEFORE your meal.
*Watch out for toppings that cause a salad to essentially lose it's health benefits if used in excess: dried fruit, full-fat cheeses, creamy dressing, meats (fried chicken, bacon, ham, etc.), or more than a serving of nuts.

Personal Favorites (as a side or main dish):
*Romaine lettuce, Pear slices (slightly under ripe), Walnuts (one serving - usually a handful), Gorgonzola Cheese, Newman's Own Light Raspberry and Walnut Vinaigrette
*Avocado, Corn, Tomato, Cucumber, Red Wine Vinegar, and Oil - not every salad has to have lettuce!
*Spring Mix Lettuce, Asparagus, Almonds, Lemon Zest, T. Marzetti's Lite Balsamic
*Green Leaf Lettuce, Strawberries, Cucumber, Walnuts, Reduced Fat Mild Cheddar (or Gorgonzola), and Newman's Own Light Balsamic Vinaigrette
*Romaine Lettuce, Cucumbers, Tomatoes, Dates, Pine Nuts, Gorgonzola (or Bleu) Cheese, and T. Marzetti's Lite Balsamic


Can't get enough of it!: Somethin' Bout a Truck - Kip Moore


Enjoy!

Ready to Run?

Cheers to Jenna, Michelle, and I (and everyone else that ran) for kicking butt in the Corktown 5K yesterday!  What a great way to spend a Sunday - and why not get your workout in for the day at the same time?  The three of us and around 8,000 others laced up for the run yesterday to raise funds for the Saint Patrick's Senior Center and the Community Health and Social Services Center - not to mention to enjoy a free beer (or two) for runner's at the end of the race!  

On that note, ever heard the theory that a beer after a run or exercise is good for recovery?  Be slightly skeptical of this statement.  Some beers do have heart-healthy compounds as well as B vitamins that can help convert carbs to energy, BUT you should always hydrate with WATER immediately after a race (~16 oz) and get in some carbs and protein (~200 kcal).  So chug a bottle of water and grab some fruit before you sprint over to that beer tent.


Since amazing running weather is on its way, maybe you should grab some friends and sign up for a 5K (~3.2 - 3.5 miles) together.  It's a fun way to get fit and motivate each other to hit the pavement.  Here's some upcoming races in our area:


April 16 - Downriver Dash - Taylor
May 28 - Memorial Day Run - Grosse Ile
June 3 - Dexter Ann Arbor Run - Dexter/Ann Arbor
July 14 - Portofino Run For Art - Wyandotte
Aug 4 - Allen Park Street Fair - Allen Park
Aug 11 - Wood Duck Dash - Lake Erie Metro Park


Tips for Training for a 5k (~3.5 miles):


*Don't run every day (alternate running with biking or swimming).
*Focus on running for 3 miles straight instead of time.
*If you have to walk, then walk, but pick it back up to a jog when you can (no matter how many times you have to stop!)
*If you have a smart phone, use a log your run app to keep track of the distance you're running so that you'll be prepared for the full distance on race day.


Seems appropriate: Ready to Run - Dixie Chicks

Weekender Workout

Going out of town for the weekend? Don't have a gym membership? Can't run outside because it's raining? No excuses.  This 15 minute workout requires only you - no weights, equipment, etc. - and is guaranteed to get your heart racing and your pits sweating.

Here's how it goes (^and you will look that happy while doing this workout^):


1 minute High Knees
1 minute Mountain Climbers
1 minute Burpees 
1 minute Squat Jumps
1 minute to do 10 Push-Ups and Rest
*Repeat 3 times and you're done.
*Click the links for a video example of each exercise.
*You can modify the burpee by taking out the push-up if it's too difficult or stepping back instead of jumping back.


I tried this out the other day when I went up to Planet Fitness only to find they were closed because of a power outage (that was fun).  Anyways, slightly frustrated, I came back home, found a one minute timer on YouTube, and 15 minutes later I felt like I got one of the better workouts I've had in a while.  So try it!  Feel free to mix it up - add different moves/different order - and do as much as you can of each in one minute. 


Workout jam: Tonight Is the Night - Outasight


Update: Ramsey's will do egg white omelets and they're delicious!


Corktown 5K in Detroit tomorrow: it's going to be beautiful...get running!

Breakfast for Beginners

For whatever reason breakfast has sounded good for about every meal this week and it's still on my mind.  With the weekend's arrival, a lot of people will probably be paying visits to their favorite breakfast joints - whether it's an after church thing, or a late night at LTB's that's making you crave some greasy hash browns.  Here's my say: greasy hash browns don't have to be your go-to and you can still get your breakfast fix with some healthier options.  


Your best bet is to stick with an egg dish.  Pancakes and french toast are great, but it's harder to control all the elements of those plates.  


The Healthiest Egg Breakfast Options:
*Poached Eggs - avoiding oils and butter used to cook in other dishes
*Boiled Eggs - avoiding the oils and butter again
*Scrambled Egg Whites
*Egg White Veggie Omelettes with White Cheese (Swiss, Feta, etc. - usually less fat and processing involved than yellow cheeses)

Here's where substitutions for the sides come in.  Ask for tomato slices instead of hash browns and dry toast instead of buttered.  Try 2-3 poached eggs, dry wheat toast, and tomato slices to make your own breakfast sandwich.  You can do the same with scrambled egg whites!  If ordering meat with your meal is a big thing, ask if they have sliced turkey you can have instead of the traditional breakfast meats.


Nanna's Kitchen (Biddle Ave) and Parthenon (Fort & Pennsylvania) will gladly do egg white substitutions.  I've yet to ask for them at Zorba's (Fort St) or Ramsey's (Biddle Ave), but usually they're both good about order requests so go ahead and ask!


In honor of me starting The Hunger Games books: Safe & Sound- Taylor Swift feat. The Civil Wars ... from the soundtrack!

Experimenting in the Kitchen Lab

Yesterday's dinner was an experiment so I set my expectations low and am very pleased to say that I was pleasantly surprised!  Rummaging through a fridge that is dwindling on grocery stock can be frustrating, but when something delicious comes out of it, you'll be glad you drove PAST Fort Street's fast food row and made it to the safety of your own kitchen...where real meals can be made.  Anyways, back to the dish: Asparagus and Sun-Dried Tomato Pasta. YUM.

Ingredients:


~10 spears of asparagus 
1/2 cup of chopped Sun-Dried Tomatoes in Olive Oil
1/4 cup of minced onions
2-3 cloves of minced garlic (depending on how you feel about garlic)
1 Tbsp of butter
2 servings of Whole Wheat/Whole Grain Thin Spaghetti
Fresh Grated Parmesan Cheese
Garlic Salt (to taste)
Ground Pepper (to taste)
*Serves 2


Cut the asparagus into 1-inch pieces and place them in a saute pan with about 3/4 inch of water in the bottom.  Cook them on med-high until they soften (but still have a bit of a crispness to them).  In the meantime, mince your onions and garlic and saute these with 1 Tbsp of butter in a separate pan.  Keep an eye on the asparagus and turn the temperature down to low when they've reached the desired texture.  Place a pot of water on high and allow it to come to a boil before adding your pasta. While the water is coming to a boil, let the onions soften and add the chopped sun-dried tomatoes.  Turn the temperature to low on the onion and tomato mixture and add the asparagus.  Cover your sauce and leave it on low while the pasta cooks.  Drain your pasta and mix it together with the sauce mixture, letting the noodles absorb some of the flavor of the tomatoes, onions, and asparagus.  Plate it, parm cheese it, and eat it!


Nutritional benefits: Whole wheat/grain pasta is a great source of carbohydrates - which are NOT your enemy - they are your body's main source of energy and whole grain products allow you to obtain the nutrients from all parts of the grain.  Garlic contains the compound allicin and can possibly contribute to lowering cholesterol.  Asparagus is a good source of potassium and vitamin C and is thought to contain detoxifying and anti-aging agents.  Olive oil contains healthy fats - the good kind that our body needs! WHEW!  This dish is packed with nutrients and tastes great too!

Breakfast of Champions

Yesterday's sunshine and 65 degree weather may have left you inclined to pop into Zorba's and order your eggs sunny-side-up!  On the other hand, today's dreary skies had me craving a piping hot bowl of oatmeal with my morning cup of joe.  Although the weather outside had nothing exciting to offer didn't mean my oatmeal couldn't be amazing!  I decided to go the fruit route - adding strawberries, blueberries, and the kicker: DATES.  It was delicious, nutritious, and you have to try it.  Adding no refined sugars or honey did not mean sacrificing taste.  The berries and dates have enough natural sweetness themselves to leave you satisfied...I promise.  

Nutritional benefits:  Dates, strawberries, blueberries, and oats are all great sources of fiber and the dates add a significant amount of potassium to the plate.  Strawberries contribute Vitamin C - to fight off any colds that this rain might throw your way.  Besides, they're an awesome source of energy to give your day a quick jump start! (For all of you athletes out there - dates provide a jolt of energy before or during a long run.)

Tune of the day: Why Ya Wanna - Jana Kramer...she's a Michigander!

Welcome to The Downriver Dish

Sick of trying to be healthy but in reality having no idea how to be successful at it? Have no fear, the Downriver Dish is here!  Check in daily for a breakdown of the healthiest dishes at your favorite Downriver restaurants (does Solero Cafe, Mexican Gardens, or T.V. Diner make anyone's mouth water?!), where to buy the healthiest foods & products, nutritional facts & recipes, exercise tips, and a listing of fun & active events in your neighborhood!