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
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
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
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
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
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
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
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!
