Fruit of the Matter

You know when you go through the cereal aisle at the supermarket and you decide you want to be healthy and get a cereal that has fruit in it versus the sugar cereal you are secretly craving? We all feel that we are doing ourselves a service by getting something with fruit in it, but what the consumer has to be aware of is what that fruit is actually made of.

The photo on the box looks like delicious berries that can be found in the cereal, but those berries just may be globs of flour, sugar and additives.

If there is fruit listed in cereal but it is the fifth or later in the ingredients list then the benefits of the "fruit" are negligible.

If you are trying to keep yourself healthy and would like a cereal that is filling and nutritious stick to simple cereals like shredded wheat or fiber one and add your own fruit. That way you know you are getting the benefits of the fruit you put into your cereal, plus you will feel satiated from its fiber.

Article of the Week

It is important to know your ideal body weight and not lose the drive to maintain a healthy body weight!

Los Angeles Times: Americans' 'Ideal Weight' Shifts Upward

It's the most wonderful time of the year

The holiday season is a happy time, but it can also play a toll on the way you eat. Family gatherings bring lots of food and desserts to the forefront and it is important to know when to stop indulging. 

It is this time of year where you can learn self-control and teach yourself to hold back on everything that is put in front of you. I personally believe the holiday season is a great time to help transition into the new year and bring about a new way food is looked at. 

At meal times look at what is being offered and decide what you want to eat and what you would be eating just because it is there. Remember, do not go overboard on the things you do want to eat. During this season, it is all about portion control and curbing your urge to overeat.  

Just remember, there are always left-overs so whatever you don't eat at one meal you can always eat at another! 

Happy Thanksgiving! 

A Little Zest in your Life

A great way to give some extra flavor to food without adding extra fat and salt is by using the grated rind of limes, oranges or other citrus fruit. The zest of these fruits bring out a great flavor in foods such as rice dishes, meat dishes, sauces and salads.

Citrus fruit zest has an intense flavor with very little bitterness. The bitterness is found in the white pith of the fruit so it is important to zest only the outermost layer of the peel.

Also, remember before you zest to scrub the fruit with a sponge and warm soapy water. The peel should be clean before you zest to avoid and microbes that are on the outer peel.

Simple Ways to Cut Your Calorie Intake Tip #7

My last tip of this series consists of chewing sugar-free gum. Sugar-free gum is an inexpensive snack and it is a great way to curb your appetite and help you stay away from those unwanted calories. The sensation of chewing tricks your body into thinking that it is eating, thereby reducing your cravings for higher caloric snacks.

Chewing sugar-free gum has other benefits including: 

1. Relieving stress

2. Attentiveness/Alertness

3. Improve oral health 

4. Sugar-free gum does not raise blood sugar 

So remember, when you want to reach for a sugar filled snack, opt for a piece of gum instead. 

Simple Ways to Cut Your Calorie Intake Tip #6

This next tip will not only save you calories but will also save you money. Instead of going out to the movies and spending 13 dollars on a movie ticket and then about 10 dollars on popcorn and a drink, you can make your own movie night at home that will be much cozier and healthier.  

Movie theater popcorn can pack 400-1200 calories. To some people that is a days worth of calories, not to mention a lot of sodium! Along with the popcorn, you can add another 300 calories for a sugary soft drink to wash it all down. That is quite a lot of calories just for one outing to the movies. 

Instead I suggest going to the grocery store and picking up a box of the 100-calorie popcorn packs to make in the comfort of your own home. If one pack isn't enough you don't have to feel bad about having a second!  If you want a drink with that stick to water or possibly a flavored seltzer if you want something different. 

At the end of it all, you can save yourself up to 25 dollars and 1000 calories! 

Simple Ways to Cut Your Calorie Intake Tip #5

This next tip I have been doing for years and is extremely healthy, nutritious and delicious. Concocting your own smoothie at home can save more than 300 calories than those found in restaurant versions. Many restaurant smoothies have juices and extra sugar found in them that attribute to those extra calories. By making your own smoothie you have control of what is put into it and how much is yielded. 

My personal way of making a smoothie consists of:

1 8 oz. dannon vanilla yogurt

4 frozen strawberries

1 small-medium banana


This recipe usually yields about a 12 oz. cup 

The reason I use the word concoct is because you have the freedom of switching up the fruits to whatever you like, but just remember that there is sugar found in fruits so don't go overboard with them! I also make sure to freeze one of the fruits I use to help thicken the smoothie. It is used as a double duty job so I don't have to use ice, which in most cases will water down the smoothie and I personally like my smoothies thicker. In the end, making your own smoothie at home allows you to have fun with what you want in it and the type of consistency that is formed. You make yourself a yummy treat and save on all those unwanted calories!