Sneaky Places Sugar Hides

Sugar seems to be hiding everywhere these days and if you don't have your peepers out ready to find it, you'll most likely consume WAY more than intended.  Sugars are a form of carbohydrates and occur naturally in many foods that we eat.  The thing is, we add so much extra sugar (in its many forms) to our food that it's putting this nation at some serious health risks.  Think about this: before you even add any extra sugar or fruit to a 1/2 cup of plain oats with a 1/2 cup of skim milk there are already 7 grams of sugar.  Once you add your choice fruit, the naturally occurring sugar content can jump up to 20 grams (or more!).  So put that brown sugar and honey down and enjoy the sweetness of natural occurring sugars in foods without adding extra (and increasing your risk for diabetes, obesity, etc.)! 

Be a conscious shopper - check the sugar content in these common foods that producers like to secretly sweeten:

• Bread - Aim for breads with less than 3 g of sugar.
• Pizza Doughs
• Yogurt - add your own fruit (opt for plain)
• Juice - make your own/eat fresh fruit/add fresh fruit slices to water.
• Canned or Packaged Fruit - go for fresh fruit or unsweetened kinds.
• Crackers
• Cereal and Granola Bars
• Flavored Oatmeals - start with plain and add nuts, fruits, & spices.
• Breakfast Cereal
• Spaghetti Sauce 
• Barbeque Sauce
• Flavored Milks
• Low Calorie Snack Options - They can still contain mega amounts of sugar.
• Pop/Soda - Just don't drink it.
• 'Fresh Fruit' Smoothies - make your own versus store bought.
• Blended Flavored Coffee Drinks

Producers are not required to distinguish the amount of added sugar from the naturally occurring sugar in foods.  This can make things a bit difficult when analyzing the sugar content on nutrition labels.   You have to check out the ingredients list and keep an eye out for these words (aka added sugars):

• brown sugar, corn sweetener, corn syrup, high-fructose corn syrup, dextrose, honey, invert sugar, malt sugar, molasses, raw sugar, sugar, syrup, glucose, dextrin, maltose, fructose, etc.

Ol' Red - Blake Shelton


Sources: American Heart Association, WebMD, Sports & Exercise Nutrition Second Edition (P. 6-7)  

Get Fit & Hit the Hills

Is it sunny outside?  Perhaps a light breeze is kicking in?  Today's the day: skip the indoor workout and make the great outdoors your gym.  Try using one of nature's built-in exercise tools: hills.  Run or bike to a good/steep hill in your town (there are some by Young Patriot's Park in Riverview), take a nice swig of water, and get ready for this butt-blasting routine.

Begin at the bottom of the hill:

• Walking Lunges (to the top)
• 10 Push-Ups (at the top)
• Run Back to the Bottom
• 30 Crunches (at the bottom)
• Side Lunge w/ Squat (to the top)
• 1 min Plank (at top)
• Run Back to the Bottom
• 10 Push-Ups (at the bottom)
• Side Lunge w/ Squat (to the top - opposite side as first one)
• 1 min Plank (at top)
• Run Back to the Bottom
• 10 Squat Jumps (at bottom)
• Walking Lunges (to the top)
• 30 Crunches (at the top)
• Run Back to the Bottom
• 10 Push-Ups (at the bottom)

DONE!  If your legs aren't on fire - do it again!  Make sure to stay hydrated, taking sips of water between exercises.  Cool down with a nice run or bike home and give yourself a pat on the back for staying fit!


Tip: Do not forget to wear sunscreen!  It is so easy to get sunburnt while exercising outdoors (and who wants a tank and shorts tan line anyways?).  Use at least 15 SPF (depending on how long you'll be out) and wear a hat to block the sun from your eyes.


Jet Lag - Simple Plan ft. Natasha Bedingfield

Healthy Buffalo Chicken Bites

No batter. No oil. No frying involved.  These are the healthiest (and might tasty) buffalo chicken bites you'll come across - perfect for a summer BBQ or day out on the boat.  Find yourself a fresh pack of organic, free range, boneless, skinless chicken breasts, and a bottle of Frank's Red Hot Sauce and get cooking!

What you'll need (not much more than what was mentioned above):

• 4 Boneless, Skinless, Chicken Breasts
• 1 Bottle of Original Frank's Red Hot
• 1 Package of Celery
• 1 Jar of Marie's Lite Chunky Blue Cheese Dressing

Cut the chicken breasts into bite size pieces and place in a covered container with about 1/2 a bottle of the Frank's Red Hot (or enough to cover all the pieces).  Refrigerate and let marinate for about 2-4 hours.  Once done, preheat the oven to 400 degrees and place the chicken bites on a large pan.  Bake for about 7 minutes.  Heat a skillet on medium high and finish cooking the bites on the stovetop.  Add about a 1/4 cup more of Frank's Red Hot to the pan and stir around the chicken for 5 minutes.  Serve with celery pieces and Marie's Lite Blue Cheese.
*Marie's Lite Chunky Blue Cheese Dressing is an awesome alternative for regular blue cheese dressing.  It has about half the fat (7 g) and calories (70 kcal in 2 Tbsp), without compromising taste!
*Stick with the Original Frank's Red Hot versus the Buffalo version (there are unnecessary additives in the other versions and the original tastes just as good!).


Enjoy (in moderation) guilt-free!


This Ole Boy - Craig Morgan 

How to Survive Memorial Weekend

This upcoming weekend may be full of temptations in the form of party appetizers, sweet drinks, heavy beers, excessive consumption, and minimal exercise - but it doesn't have to be!  There is a way to survive.  Follow these tips so you can stay healthy and get in your exercise without sacrificing fun!

Top Ten Ways to Survive Memorial Weekend:

1. Drink WATER - Chug a glass immediately when you wake up.  Drink a glass between drinks in order to stay hydrated and full (in hopes to prevent overeating or drinking!).
2. RUN Errands - The house is out of solo cups?  Volunteer to run/bike/walk to the nearest store to pick them up.
3. Stay ACTIVE - Opt in for the beach volleyball game or throw around the pigskin!  
4. Fit in EXERCISE - It takes about 15 seconds to do 10 pushups, crunches, or squats.  Take a minute and do all three right before you hop in the shower (or whenever you can during the day).
5. Be a PICKY Eater - Go for the veggies, fruit, and lean meats.  Avoid creamy & cheesy dips, fried foods, and pop.  Bring your own healthy dish to the party for a safe bet!
6. Allow Yourself a TREAT - When you're surrounded by yummy snacks it is hard to stay disciplined.  If you know you're going to give in, decide ahead of time which food you're going to treat yourself with and stick to that one thing!
7. Drink LIGHT - Stick to light beers over heavier ones or mixed drinks.  Less calories, less sugar, and more of a chance that you stay awake for the bonfire at night!
8. Wear SUNSCREEN - This is just as important to keep track of as any food or drink.  Sure a summer bronze is ideal - but that's temporary - the wrinkles it causes stick with you forever (not to mention the risk of skin cancer).
9. Get SLEEP - You'll thank yourself Tuesday if you vow to get in at LEAST 6 hours a night.
10. Have FUN - Don't stress yourself out trying to follow all of these tips.  If you fall off the bandwagon a bit, start fresh the next day!  

Good Directions - Billy Currington

Tuna and Mango Skewers

You will be amazed at how fast, easy, and gourmet these skewers turn out (not to mention absolutely delicious).  Minimal ingredients and prep time make these ideal for a party appetizer or summer barbeque.  Set aside 35 minutes and get skewing!

What you'll need:

• 1 lb Fresh Tuna Steaks (about 4 steaks)
• 1/4 cup Fresh Squeezed Orange Juice (one orange)
• 2 Tbsp Reduced Sodium Soy Sauce
• 1 Tbsp Olive Oil
• 2 Tsp Ground Ginger
• 1 Tsp Crushed Red Pepper Flakes
• 1 Tsp Sesame Seeds
• 2 Mangos (cubed)
• 1 Avocado
• Wooden Skewers

Preheat the oven to broil.  Mix the orange juice, soy sauce, olive oil, ginger, and crushed red pepper flakes in a small bowl.  Set aside 2 Tbsp of it in a small container.  Cut the tuna steaks into cubes (1-2 inches) and use the remainder of the mixture to marinate the chicken for at least a half hour (and up to an hour).  While the tuna is marinating, cube the ripe mangos and slice the avocados.  When the tuna is ready, sprinkle the cubes with sesame seeds and skew them along with the mango.  Place on a broiling pan and broil for a minute and a half on each side (3 minutes total).  The tuna should be cooked on the outside, yet still pink on the inside.  Use the remaining 2 Tbsp of marinade to drizzle over the skewers.  Serve with avocado slices.


One Love - Bob Marley    

Say Bye to Bloat!

Boating, lounging poolside, laying out, and other bikini worthy activities may be on the radar as summer rolls in. Who wants to ruin that oh-so-sculpted tummy you worked your butt off to achieve by eating belly-bloating foods?  No one, that's who.  Certain foods are prone to causing gas, abdominal distention, bloating, and other not so pleasant symptoms.  It's time for you to be aware of what foods to avoid prior to a day in your polka dot bikini and which to chow on.  Now, I'm not saying that you should ALWAYS avoid all of these foods - some of them listed are very nutritious, but nonetheless, do tend to cause bloating.  Take a look:

AVOID:

• Salt - induces water retention (bloat!)
• Sugar Alcohols - xylitol or malitol (sugar substitutes)
• Chewing Gum - you swallow air while chewing (which leads to bloating)
• Carbonated Drinks 
• Spicy Foods
• Fried Foods - ALWAYS avoid
• High-Acid Drinks - alcohol, fruit juices, tea, etc.
• Legumes, Cauliflower, Broccoli, Brussel Sprouts, Cabbage, Onions, Peppers, and Citrus Fruits
• These foods are all very healthy and should not be avoided on a regular basis.
• Raw Foods - try steaming your vegetables when avoiding bloat.
• You can usually obtain the most nutrients from raw fruits and vegetables so do not aim to avoid raw at all times.
• Excess Carbs - you still need some carbs, but avoid carbo-loading the night before the boat!

GO FOR IT:

• Water
• Cucumbers
• Watermelon
• Asparagus
• Bananas
• Egg Whites
• Red Grapes
• Greek Yogurt
• Avocados
• Almonds
• Zucchini
• Reduced-Fat String Cheese
• Salmon

Keep up with your healthy diet and exercise to maintain that flat belly all summer long!

San Francisco - Scott McKenzie

The DD on Alcohol

Another work week is about to begin, which may mean the attendance of happy hours or the consumption of a wind-down drink (yes, singular) at the end of the day.  As with most things, alcohol is not horrible in moderation.  I will say this twice: in moderation. I'm sure many of you have heard of the heart-healthy benefits (lower cholesterol and decrease in blood clots) of one glass of red wine or beer.  This is all true!  So before we get into the different options and which may be healthier, let's define the  amount of liquid for a glass of wine, a glass of beer, and a mixed drink that contain the same amount of alcohol: 5 ounces, 12 ounces, and 1 ounce (respectively).  Keep these measurements in mind when pouring yourself a glass of Cabernet or ordering that pint (16 ounces) at happy hour!

General Tips/Facts to Consider When Choosing Your Poison:

• Avoid mixed drinks with juices:  They add unnecessary amounts of sugar (and calories!).  Stick to soda water (NOT tonic) and ask for them to add slices of any fresh fruit they carry. 
• Stick to DRY wines:  They have less residual sugar and usually less calories.  
• As the proof in liquor increases, so do the calories!
• Champagne chalks up around 78 calories per serving.
• Wines (red or white) tend to contain 115 to 130 calories per glass. 
• Choose wine over heavy beers when basing off of calories.
• Light beers take the calorie cake: 55-100 calories per beer (not too bad)! 
• Sprite vs. Coke (cans) for mixed drinks: 142 calories vs. 90 calories (I suggest soda water over both of these!)
• Generally margaritas pack less calories than cosmopolitans (yet both have high amounts of sugar).
• Choose a Bloody Mary over an Irish Coffee (~125 kcal vs. 210 kcal).
• Go for dry wine or light beer over mixed drinks.

At the end of the day, I would say that dry red wines win the medal.  One 5 ounce glass is usually around 115 calories and exhibits health benefits from resveratrol (cardioprotective), polyphenols, antioxidants, and flavonoids.  If you're planning on having a glass with dinner that night, eliminate one of your usual treats that contain the same amount of calories during the day.  Like I said above, stick to the dryer red wines: Cabernet Sauvignon, Merlot, Cabernet Franc, and Malbec.  

It's Five O'Clock Somewhere - Alan Jackson