HIIT Training

Have you ever noticed the people at the gym putting in their time on the elliptical, treadmill, or bike for 60 minutes looking bored and staying the same? Or worse, is that you? It can make you think that cardio is a waste of time! Especially when you hear that strength training increases your metabolism and burns fat (this is true and you do need to strength train). So, do we even need to do cardio to stay lean and healthy? The answer is YES! Cardiovascular training is both necessary and effective, if done correctly. To be effective, you need to be efficient. Who wants to waste their time at the gym? If you want to read a magazine, wait until after your workout and read it with a nice cup of coffee as a reward for your hard workout. Instead of doing a lame 60 minutes of cardio, it is much more efficient to do an intense 20-30 minutes. Welcome to HIIT and Tabata!

High Intensity Interval Training (HIIT) is a form of interval training that alternates short bursts of maximum intensity with longer levels of lower to moderate intensity. Since it pushes you briefly out of your aerobic zone, it also trains your anaerobic energy systems. You hit your anaerobic energy systems during the max intervals, and then use the recovery intervals to replenish your glycogen stores. HIIT burns much more calories than long duration steady cardio, both during the actual exercise, and also after since it takes your body longer to recover from each session. This is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and represents the additional calories your body will burn as needed to return to its pre-exercise state. HIIT also has been shown to maintain muscles while muscle loss may occur with long duration steady cardio. Often, in a quest to get lean, exercisers lose hard earned muscle by doing too much long duration steady cardio. Remember, the goal is to lose fat rather than weight. HIIT cardio will preserve your muscles while scorching body fat. As Charlie Sheen would say, “Winning!!!’

There are many ways to do HIIT. Basically, you alternate short sprints with slightly longer recoveries. Spinning is a form of HIIT and below is an example of a treadmill interval workout. You can make up your own HIIT workout with any form of cardio and make it fun.

Time (minute)	Speed	Incline
0:00-5:00	4.0	2.5
5:00-6:00	6.0	1.0
6:00-6:30	7.0	1.0
6:30-8:00	5.0	1.0
8:00-8:30	8.0	1.0
8:30-10:00	4.0	1.0
10:00-11:00	6.5	1.0
11:00-13:00	5.0	1.0
13:00-13:30	8.5	1.0
13:30-16:00	4.0	1.0
16:00-16:30	8.0	1.0
16:30-18:00	4.0	1.0
18:00-18:30	7.5	1.0
18:30-20:00	5.0	1.0
20:00-20:30	8.0	1.0
20:30-22:00	5.0	1.0
22:00-23:00	6.5	1.0
23:00-24:00	5.0	1.0
24:00:25:00	7.0	1.0
25:00-30:00	4.0	2.0

Tabata Training is a form of HIIT. It is the most intense, yet the shortest duration. You really need to just remember 20/10/8.

Tabata intervals follow this structure:

1)    Push hard for 20 seconds

2)    Rest for 10 seconds.

3)    Repeat this eight times.

The entire session lasts only 4 minutes; you go completely all out for 20 seconds and then completely stop for 10 seconds. An example of a sprint tabata on a treadmill is to go as fast as 9.0 or 10.0 for 20 seconds and then just hop off the belt to the side of the treadmill for 10 seconds, hopping back on to full speed and repeat this eight times. Tabatas are so versatile that you may even do these with kettle bells, squats, burpees, and pushups, just to name a few. You must use your large muscle groups for tabatas though. It would not have the same effect with a triceps kickback. I also suggest using a timer or doing these with a personal trainer so you can go all out without worrying about time.

There is still a time and place for Long Duration Steady cardio.  If you are new to exercise, it is important to first build up an aerobic base and that is done by working at a light to moderate pace, increasing your time gradually. HIIT is for an advanced fitness level. A beginner will also see results initially with steady-state cardio. But, there is the ‘Law of Diminishing Returns,’ so once you get to a stronger fitness level, you will need to kick it up using HIIT. It is fun and you will enjoy the challenge and love the results. Even for the super-fit, long duration cardio is great for mental clarity. I sometimes enjoy a long run just to clear my head, but for fitness I do HIIT cardio and strength training.

Enjoy a happy and healthy holiday week.

XOX

Ain't Nothing But a G-Thang Baby

Gluten is a protein found in wheat, barley, and rye. The ‘usual suspects’ are bread, cake, most cereals, pizza, and pasta. However, many processed foods may contain hidden gluten. For example, (depending on the brand) gluten can be found in: soy sauce, barbecue sauce, ketchup, mayonnaise, salad dressing, thickened soups and sauces (ie gravy), processed meats (Boar’s Head is gluten-free), non-stick spray, and even hidden in sweeteners such as barley malt and brown rice syrup. It is also found in some non-food items such as lipsticks, shampoos and the adhesive on envelopes.

Celiac disease is the most serious form of gluten intolerance. It is a genetic disorder that affects about 1 in 133 Americans. Symptoms of celiac disease can range from obvious ones, such as diarrhea, excessive gas and bloat, and weight loss to a bunch of non-gastrointestinal symptoms, or even no symptoms at all. Those affected suffer damage to the lining of their small intestines when they consume gluten (this can also lead to many other disorders as well. I included some resources at the end of this post to learn more). Unfortunately, this disease often is undiagnosed. Often people think they just have ‘bad tummies’ and do not bother seeing the doctor. The most dangerous, though, are the ones with no symptoms at all. The person feels fine, but the damage to the internal organs is still happening.

Experts now believe that celiac disease represents just one extreme of a very broad spectrum of gluten intolerance that includes millions of people with less severe, but still annoying reactions to gluten. Celiac disease can be ‘definitively’ diagnosed using a two-step approach: First step is a blood test for the presence of antibodies (IgA and IgG) activated by gluten, and, if it comes back positive, the next step is a biopsy to look for intestinal damage to confirm the diagnosis. Gluten sensitivity, on the other hand, does not have any test and winds up being a ‘default diagnosis’ when a person just feels better on a gluten-free diet. I, however, am not 100% confident in the test to determine celiac disease. Since a person must consistently eat a high gluten diet for some time before the blood test in order for the antibodies to even show up, there is a pretty big chance of a false negative.

I am not a doctor but I will gladly share my own personal experience with gluten sensitivity. However, if you have any concern that you may be gluten intolerant, I strongly suggest seeing your doctor. Then, I recommend making an appointment with a Registered Dietician (RD)(www.eatright.org) and looking through some of the resources at the end of this post.

I have been gluten-free for two years now. I feel great and I do not miss gluten in the slightest. I am not your average gluten-sensitive person since my problem with gluten is not GI related. I started to get eczema in my mid-twenties and, although annoying, it didn’t bother me very much. However, after my daughter was born, the eczema became much worse and much more frequent. I did not agree with the many doctors who said it was an allergic reaction to something external and to ‘just use the steroid cream, it won’t hurt you’. Well, I just knew my problem was systemic (meaning the trigger was within my blood, as opposed to contact dermatitis) and I also just knew that it wasn’t good for my skin to rely on those creams. I did tons of research and then decided to try an elimination diet. I planned to start with gluten and then try dairy. I did it in this order because I read that dairy is often linked to eczema in children, but gluten is more likely the trigger for adults. After eliminating gluten for 10 days my skin became so much better (today it is 100% better, but that took awhile). After the 10 days I had a bowl of cereal in the morning, slice of pizza for lunch, and my daughter’s animal crackers throughout the day. That night I woke up with my skin itching horribly (plus I did feel bloated and uncomfortable!). The next morning I had the ubiquitous red rash and blisters that take so long to heal. My diagnosis was confirmed (by Dr. ME). I went to my new doctor (I recently moved so all of my doctors were new), who agreed that I should see an allergist to be tested. I made the attempt to eat gluten before the blood test but was so miserable I had to stop. I tested negative for celiac disease and that may or may not be correct. However, I will not eat anything with gluten anyway, so it did not matter to me. My physician, allergist, and dermatologist all agree that I do have a form of gluten intolerance, and if I do not eat gluten, there is no need for me to have a biopsy done. The only ‘cure’ for celiac is to adopt a life-long gluten-free diet.

I enjoy eating this way and I find it gives me more energy. I eat a ‘naturally gluten-free’ diet, meaning that I do not buy the processed mass marketed gluten-free products. That is not to say this didn’t have a learning curve. Having a few glasses of wine and thinking a that some holiday cookies won’t hurt, not realizing that restaurants flour their fish before baking, giving in when someone is hurt that I won’t try their baking, and a few other mishaps have led me back to the dreaded steroid creams plus fatigue and bloat. And in my opinion, just not worth it!

I mentioned in a previous post that I tried eating a vegan diet and it didn’t work well for me. Well, in the past, most of my iron and B-complex vitamins came from my big bowl of Kashi cereal each morning. Now that I don’t eat fortified grains, (gluten-free products are not as fortified as the ones with gluten) I needed to add back some animal proteins as my energy levels were becoming low. Now my diet is balanced again and I feel great. Those with celiac disease have to be very vigilant in making sure they get all of their nutrients. That is why it is so important to see an RD nutritionist if you receive this diagnosis.

Somehow eating gluten-free has become ‘trendy’ with the Hollywood scene.  I even had more than a few people say to me, ‘you are so lucky you can’t eat gluten, that is why you are thin’. Well, no… The reason I am thin is because I eat healthy, I do not exceed the calories my body needs, and I exercise a lot. In fact, a person may very likely gain weight eating gluten-free. The marketed products do not contain as much fiber as the wheat/rye/barley grains. These gluten-free carbohydrates tend to be nothing more than non-nutritional starch, which will pack on the pounds. I did not replace my morning cereal with a gluten-free version; I replaced it with either whey protein or Greek yogurt. Instead of having a sandwich, I pile my protein over a large salad. My carbohydrates are mostly vegetables and fruit. When I want a grain, I choose brown rice or quinoa rather than gluten-free pasta. I don’t worry about looking up ingredients for hidden gluten since I mostly stick to whole foods. It is really quite easy for me. And when I want a treat, there is ice cream, sorbet, and dark chocolate (read labels). I have also found the best gluten free ginger cookie in a health food store by the brand Nana’s (although I have this maybe twice a year). I also use Luna Protein bars (they are now gluten free) when I need a quick meal on the run.

Even though I do not rely on convenience foods, I have tried some for fun when I first discovered that I am gluten intolerant. Some pretty good choices are; Chex cereals, Vans waffles and French toast, Environ-kids cereals and bars, Amy’s Organic gluten-free/vegan burrito, Pirates Booty, and of course the Nana’s brand cookies. There are so many more out there since food companies are recognizing the real demand in the gluten free lifestyle.

There are tons of information available on celiac disease and gluten sensitivity. If you have, or suspect you have either, I strongly suggest educating yourself as much as you can. There are lots of books available. I like the one by Elisabeth Hasselbeck, http://www.gfreediet.com/. It is co-authored by Dr. Peter Green, MD, who is the Director of The Celiac Disease Center at Columbia University. Some good websites are: www.celiac.org, www.celiac.com, There are also so many gluten-free cooking websites and cookbooks. Most recipe websites have a gluten-free option as well. A simple Internet search will come up with so many resources.

Thanks for listening to my personal story. Please know that everyone is different. There are so many causes for eczema, so if you have any skin problems, please see your dermatologist first.

Have a strong and happy week.

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Reader Question: Protein and Fiber

Hi, Sharon,

Question: What is more important, protein or fiber. I realize a balanced diet is important, but what about while comparing products.

Elisha

Hi Elisha,

Thank you for your question. I understand that it can be quite confusing trying to eat healthy. The short answer is that protein and fiber are mutually exclusive and you should aim for the proper amounts of each. Protein, along with Carbohydrates and Fat are referred to as ‘macronutrients’, and are needed in relatively larger amounts.  Vitamins and minerals are needed in smaller quantifies and are referred to as ‘micronutrients. Fiber is a plant material found in carbohydrates, that are bodies are not designed to digest. So, lets view these separately.

Protein is an important component of every cell in your body. It is used to build and repair tissue, make hormones, and is an important building block of muscles, bone, skin, and blood. Unlike fat and carbohydrates, your body cannot store protein. It is important to get enough protein, but in reality, most Americans actually eat too much protein and, as with anything else, too many calories will result in the scale creeping up. That being said, it is very important to eat protein in the correct amount and from the best sources. Since your body does not store protein, and the excess amounts will just add to body fat, it makes sense to spread out your protein through the day.

First, you need to figure out the amount of protein you need. The recommended daily allowance (RDA) of protein for adults is .80grams/kilograms body weight/day (or 15-30 percent of total caloric intake). For example, if you weigh 125lbs, calculate your weight in kilograms (125*.45= 56.25) then multiply the kg by .8 (56.25*.8=45). So the average 125lb person requires 45g of protein per day. An avid exerciser or an endurance athlete needs closer to 1.2g-2.0g/kg/d. (67.5g-112.5g/day for a 125lb athlete). A chronic excessive protein intake (greater than 2.5 times the RDA) can result in calcium depletion, fluid imbalance, kidney strain, energy loss, and slower metabolism. Remember that it is very easy to reach the RDA of protein and even easier to exceed it if you do not watch your portions.  A serving of protein is a lot smaller than most people think. The portion size for meat, fish, and poultry is the size of a deck of cards. A restaurant serving will often give you 2-3 times this amount.

I recommend lean protein such as nonfat dairy, fish, lean meats and poultry, eggs, beans, edamame, and quinoa. The vegetable protein sources (legumes and grains) contain fiber as well, so that is a nice way to get both at the same time. Protein is also found in vegetables, fruits, and whole grains, so remember to add in those amounts to your total intake.

Whereas protein is an easy requirement to meet, most people do not reach the recommended 25grams per day of fiber needed for health. Fiber, which is found in fruits, vegetables, whole grains, and legumes, is mostly known for its ability to keep you ‘regular’. However, it provides so many other health benefits such as lowering cholesterol, controlling blood sugar levels, lowering blood pressure, and also linked to lowering certain cancer risks such as colon and breast cancers. Fiber can also be a dieter’s best friend since it provides bulk in the diet, giving you a sense of fullness and satiety. I suggest making ALL of you carbohydrate choices high fiber ones. Stick to vegetables, fruit, whole grain, and legumes, and eliminate the refined starches that have no nutritional value to them.  When aiming for the RDA of 25grams of fiber, there really is no room in your diet for processed junk food.

So, you asked about getting both protein and fiber into your diet. The simplest way is eating mini-meals during the day, combining a lean protein with a high-fiber carbohydrate. Some examples are; turkey slices on a whole grain wrap, apple slices and Greek yogurt, hummus and carrots, chicken and broccoli, or an egg white and veggie omelet. These are only a few of the many choices you have. Get creative, have fun, and involve the whole family. It is also very important to drink a lot of water and to increase your fiber intake gradually if you are not used to it. Just like exercise, ‘too much too soon’ can also be a bit painful when it comes to fiber!

A great way to track your intake of both is using www.myfitnesspal.com. Good luck and have fun experimenting with your new lean protein/high fiber plan. You will love the energy and glow you get by eating this way!

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Get on Your Bikes and Ride!

I love Spinning®, so I am very excited to write this post. I tried my first Spinning® class in 1997 and I was hooked from there. I became a certified Spinning® instructor in 2002 and currently teach seven Spinning® classes per week. There are other versions of indoor cycling classes, but Spinning® is a trademark name, so an instructor must be certified though Mad Dogg Athletics (www.spinning.com) for the class to be called Spinning®.

Spinning® was founded by cyclist Jonathan “Johnny G’ Goldberg, who in 1989 opened his first studio in Santa Monica, CA. He later, with a partner, founded Mad Dogg Athletics to train and certify instructors in his program.

Spinning® is a type of Group Fitness class in a special studio with bikes. Generally the music is loud, the lights are dimmed, and the energy is high. It is an amazing and fun workout option available at most fitness clubs. The class generally lasts 45 minutes and is led by instructors who guide participants through a series of phases, from warm-up to more challenging phases, to a period of peak effort followed by a cool down.

The intensity of the workout is influenced by; cadence (pedal rate), resistance (which is controlled by a red knob and is adjusted throughout the class to make pedaling easier or more difficult), and body position (seated vs. standing).

The Spinning® program identifies five Core Movements (note that I reference ‘hand positions’, it is important for the instructor to show these to you before starting the class).

1.  Seated Flat:  This is the most basic movement in the Spinning® program and it helps build strength, stamina and a strong fitness base. It may be done in hand position 2 or 1.
2. Seated Climb:  In hand position 2, resistance (hill) is added to challenge the lower body, targeting the butt and hamstrings for strength and definition.
3. Standing Flat: This is an upright, standing run performed in hand position 2 with light to moderate resistance. Core muscles are engaged to stabilize the body, giving you a nice strong stomach in addition to toned legs.
4. Standing Climb: This is the only safe position to be in hand position 3. It is an out-of-the-saddle hill climb using heavy resistance to challenge the quadriceps.
5.  Jumps: Jumps are performed in hand position 2, transitioning in and out of the saddle in a controlled manner.

I tend to use these advanced movements, based off the basic core movements, since they are fun and challenging. Running With Resistance, Jumps on a Hill, Seated Flat Sprint, and Standing Hill Sprint.

The Spinning® program also indentifies five Energy Zone™ programs which are specific ‘types of rides. They are Endurance, Interval, Race Day, Recovery, and Strength. As with the majority of instructors, I tend to teach my classes as Interval since this is the zone where the class will sprint, run, climb, and jump all in the same ride, but there will not be definable pattern to the exercises. I find that the other zones of doing just one type of ride can become boring, and intervals tend to burn the most calories. I will write about High Intensity Interval Training (HIIT) in a future post, but for now take away that you tend to burn more calories even after your workout is done due to excess post-exercise oxygen consumption (EPOC, informally called after-burn).

Now that you know what Spinning® is, here are some reasons why you should give it a try:

• Cardiovascular Health – It is a wonderful, fun way to burn about 400-500 calories in a 45-minute class. Great for your heart and lungs!
• Great for All Levels of Fitness – You control the amount of resistance, so you can progress gradually. Also, it is easy to follow so you don't feel out of place for not knowing an aerobic routine.
• Time Flies – It is so much fun and the music is loud and motivating. Before you know it, the class is over and you are done!
• Low Impact - Spinning® keeps the pressure off of your knees and feet, so it is a good workout for those who cannot use the treadmill or elliptical because of arthritis or other orthopedic issues.
• Toned and Defined Legs – In addition to relatively fast weight loss from the cardiovascular benefit, Spinning® uses large muscle groups in your legs. Before long your thighs, hamstrings, and calves will begin to really show lean definition
• The Additional Core Workout - In addition to the major leg muscles, you abdominal muscles are also used. Over time you will begin feel your entire body begin to tighten up as well.
• Mental Health – It is a great way to release bottled-up emotions, release stress, and clear one’s mind. Plus strong friendships tend to develop in classes. I even know of a couple that got married as a result of meeting in a Spinning® class.

I strongly suggest trying a Spinning® class. It is so much fun, and you will easily see why people become addicted to it. Don’t be intimidated by all of the hard-core participants. They were once beginners themselves. Make sure to get there about 10 minutes early so the instructor can help you get properly set up on the bike. Also, feel free to remain seated for the entire first class, that is a great way to get used to it. You will be one of the ‘hard-core’ in no time! And most of all, HAVE FUN!

Enjoy a strong, healthy week

XOX

Reader Question: Greek Yogurt vs Regular Yogurt

Hi Sharon,

I started reading your blog and I am enjoying it. Keep up the good work.

I am really interested to hear the benefits of greek yogurt over regular. I usually would eat the non-fat and/or organic regular yogurt vanilla flavor. Just cannot do plain..lol. I started eating greek and like it. Have not tried the non-fat option of greek yet. When I look at the greek yogurt it seems to have double the protein, but also can have double the sugar as well. The one I had did not have any potassium either, but the regular yogurts do. Also, the % of vitamins in each are different with greek being lower.

Just wondering if the main benefit is the protein.

Thanks,
Stephanie


Hi Stephanie,


First of all thank you very much for reading my blog and for your question. It is a really great question that I am sure many are also curious to the answer. I love Greek yogurt and prefer it over the regular. I also suggest sticking with the non-fat or at least the low-fat. I eat the plain and add a tiny bit of low-sugar, organic preserves to it. Here is some further information about the difference between Greek and regular yogurt.

Greek yogurt and regular yogurt are both made by adding bacteria to milk causing it to ferment. During this process the yogurt thickens and becomes slightly tangy is taste. It is then strained through a cheesecloth, which allows the liquid whey part of milk to drain off. Regular yogurt is strained twice resulting in a thinner consistency, while Greek yogurt is strained three times creating a thicker consistency.

The benefits of Greek yogurt over regular are:

Protein - Greek yogurt can have twice as much protein as regular yogurt. One cup of plain, low-fat conventional yogurt usually contains 5 to 10 grams of protein, where Greek yogurt averages about 13 to 20 grams of protein. Protein fills you up which is important while watching calories.

Sodium - According to the USDA, Greek yogurt has less sodium by up to 50 percent.

Sugar - Greek yogurt contains less naturally-occurring sugar than regular yogurt.
A container of plain Greek yogurt has 8 g of sugar; while the same amount of regular yogurt contains about 17 g. Choose plain instead flavored Greek yogurt to obtain more potassium and to avoid other added sugars. Since you state that you see more sugar in the Greek yogurt, I wonder if you are comparing vanilla regular yogurt to fruit-on-the-bottom Greek yogurt. Fruit-on-bottom contains a lot of sugar. I do not use these myself, but my family does. I am comparing the actual yogurt itself. I also suggest trying the plain yogurt and experimenting by adding fruit, a tiny bit of honey, or maple syrup, etc to get it to your taste with the least amount of sugar.

Low in Carbohydrates - Regular yogurt has15 to 17 grams of carbohydrates per cup, where Greek yogurt averages around 9 grams.

Easy to Digest - Because Greek yogurt contains less carbohydrates than regular yogurt, it also contains less lactose, the sugar in dairy products that can sometimes upset people's stomachs. Many people who have lactose intolerance can have Greek yogurt with no problem. That is actually my own case!

Texture - Greek yogurt has a smooth, rich and thick consistency and is so popular because of the satisfaction of eating something creamy and smooth. It feels much more decadent than it is.

On the other side, here are the benefits of regular yogurt over Grek:

Calcium - Regular yogurt has about three times the calcium of Greek yogurt. Both are still considered good sources of calcium, but women who don't get enough calcium from other foods may want to stick to regular yogurt for its bone-building benefits. Although there are many other ways to get calcium into your diet

Cost - Unfortunately, you'll likely spend twice the money on Greek yogurt. This is largely due to high consumer demand and the higher cost associated with its production.


I hope this helps. Please keep the questions coming!
XOX

What's (not really) Cookin'

A few people have expressed interest in what I eat. I would like to begin by saying that choice of food may be determined by ethical or religious views as well as unique tastes. What works for one person does not work for all. I do not want this to be a discussion over which 'way' of eating is best. As long as it is healthy and fits into your daily calorie allotment, then enjoy!

I am gluten-intolerant (I will discuss in a future post) and I am extremely opposed to artificial colors. I try to buy organic because pesticides concern me, but if the organic option is way over-priced or doesn't look good, then I will buy conventional. Although, I am lucky to live near a Trader Joe's where organics are affordable. I tried a vegan diet a few times over the years but found my body did not function as well without protein from animal sources. For some people, eating a plant-based diet is a very healthy way to eat and I eat that way often, but not every day. Every person is different and it is important to pay attention to how certain foods react with your body. I am also not much of a cook. I keep meals pretty simple with mostly salads, lean protein, and steamed veggies. I find that the 'fancier' your dish becomes, usually the more fat and calories are added. I do, however, use lots of spices such as turmeric, ginger, cinnamon, rosemary, and others.

Although I eat a variety of food, here are some of my favorites:

• Blue Diamond vanilla unsweetened almond milk - 40 calories per cup and I use it in smoothies, coffee, and to make chocolate milk for my daughter.
• Plain greek yogurt - I mix in Flaxseed and a tiny bit of Trader Joe's organic low-sugar preserves. Flaxseed oil and flaxseed are both a great source of alpha linolenic acid (ALA), a type of plant-derived omega-3 fatty acid, but the actual seeds also contain lignan, an antioxidant which may play a role in preventing diseases such as breast cancer. Make sure to grind the seeds since your body cannot digest them whole.
• Organic field greens, carrots, baby tomatoes, cucumbers, and celery- these are always on hand for quick salads. I put almost any lunch or dinner over a salad. I have to buy these a few times a week since we eat so much.
• Apples, bananas, frozen berries - in season I buy other fruit as well, but these are our staple fruits. Apples contain pectin which lowers LDL ("bad") cholesterol. Bananas are a great source of potassium. Berries are a nutritional powerhouse, containing anti-cancer compounds such as calcium, folic acid, fiber, and phytochemicals. They also contain antioxidants which prevent free radical damage to the body, slowing down the aging process.
• Whey protein powder - I mix with equal parts water and almond milk. Then add either half a banana or a few frozen strawberries, but not both. If making a vanilla shake, I also add cinnamon for the taste and the anti-inflammatory properties. I use Shakeology for my meal replacement and About Time Whey for just protein powder.
• Frozen broccoli and spinach- Spinach to add to omelettes and broccoli at almost every meal.
• Frozen wild Alaska salmon and lean turkey burgers - always nice to have as an option but not used frequently. This is when I really want to "cook fancy".
• Eggs - but not for breakfast!(although they make a great breakfast). We love them for lunch and dinner. Eggs are a great source of lean protein and we have omelettes often. I either make one egg with two whites or just three whites. I add lots of spinach, some hot sauce, maybe some parmesan cheese, and put on top of a huge salad of course! Remember, it is important to sometimes eat the egg yolk since that is where most of the nutrition of the egg is found. The yolk contains all of the egg's vitamins A, E, D, and K, and almost all of vitamins B6 and B12, calcium, iron, phosphorus, zinc, thiamin, and folate. However, the whites are only 17 calories compared to 80 calories for the full egg, so choose according to your needs for the day.
  
• Boars Head low sodium turkey - this is more for my husband but I have been known to snack on a slice or two when my energy is low. I also like Applegate Farm but prefer the low sodium and fresh sliced over the organic in this case.
• Sardines in water (low sodium) - before you say 'ick!' read this New York Times post: http://well.blogs.nytimes.com/2008/06/30/the-11-best-foods-you-arent-eating/ . They are a great source of omega-3 and calcium, very filling, and low calorie.
• Cans of beans - I keep a variety of beans in my cabinet. They are great to toss over a salad or to use in the slow-cooker for a vegan chili. Beans are a great source of protein and fiber, and are very versatile in terms of (not really) cooking.
• Quest Bars - These are great for convenience while on-the-go. And they are Gluten Free!!!

We go out to eat most weekends and I try to make healthy choices. I generally choose fish, sushi, Thai food, grilled chicken salads, and the occasional Greek salad ( I enjoy them but consider the cheese a splurge). And remember to watch out with sushi since it is one of those foods that tend to wear a 'health halo', meaning since it is generally healthy, people tend to forgot it can be caloric. Here is a good slide show from Shape Magazine: http://www.shape.com/healthy-eating/on-the-go/eating-out/healthy-options/6-best-low-calorie-sushi-rolls. And this is a great article about sushi from one of my favorite websites: http://www.angrytrainerfitness.com/2010/11/taste-it-or-waste-it-sushi/#more-764 that I recommend reading before your next sushi feast!

I watch my calories and my portions, which is pretty easy to do using a smartphone app such as MyFitnessPal. They also have a website, http://www.myfitnesspal.com/. It is a great way to make good restaurant choices by looking up your meal before you even order it. You may choose a low calorie option, or choose a more decadent meal and then divide the portion you eat to match the calories you desire. Sometimes I input three different dinners into my iPhone and then decide which one I will order.

In moderation, I do love my treats! I enjoy an occasional glass of wine (or two), a piece of chocolate, sorbet, frozen yogurt, or gluten-free cookie. However, I make sure it fits within my calories for the day. And if it doesn't, but I still want it, I make up for it by eating a bit less the next day. And I make sure to thoroughly enjoy parties and holidays, guilt-free! Life is too short not to.

Bon Appetit. Make it healthy and enjoyable.
XOX

Disclaimer: Please note that this is a blog which contains opinions, thoughts, and links to other information. Before making any major exercise or diet changes, it is advised to consult your physician.