Blog Archives
The Healthy Salty Snack You Can Afford to Eat
If you’re like me, and crave salty snacks, then you are always happy to discover something healthy to feed your craving. Unfortunately, there are not a lot of salty healthy snacks available beside popcorn, so imagine my sheer joy the first time I tried edamame (boiled or steamed soy beans in the pod).
My first edamame experience was at a local asian restaurant, Bangkok. After they came out, I remember thinking “what do I do with that? Do I eat the whole thing or am I supposed to pop the beans out?” Yes, Steve and I were edamame tards. After gnawing on the whole thing for a bit, shell and all, it didn’t take long to discover the stiff stems were not very chewable. We quickly figured it out and they became a part of our regular diet.
They are easy to cook too. I buy the bag of frozen edamame and steam them (which can be done traditionally or in a microwave oven for 5 minutes). Then I sprinkle soy sauce, and/or salt, on them and begin snacking!! Today I cooked them and then threw them in my cooler for the beach. They were an awesome cold snack too.
The greatest part of this salty wonder is they are truly healthy. Most people are just happy to find snacks that are just “not unhealthy”, but edamame is as healthy as it is tasty. Half a bag of edamame is only 150 calories – and a very equal balance of calories I might add! 12.5gms of protein, 6gms of fat, 11gms of carbohydrates and 5gms of fiber. Look at the graph to the left. You can see that edamame gets 31-36% of the calories from each substrate.
Another thing I like about edamame in the shell, is it takes work to get the bean out. Not that it is a big job, because it’s not a bother at all. However, it slows down how fast we typically eat snacks. I enjoy the taste more and the entire snack takes longer to eat than many other similar snacks. Any snack that can slow us down from inhaling it is a good snack!
So, instead of reaching for a bag of chips, next time you are craving something salty to snack on, go steam up some beans!
Like this:
Are Overcomplicating Fitness?
“I see too many people putting too much energy looking under the microscope, when they just need to look at their plate.” Steve Pfiester.
Many people overcomplicate their diet so much they miss what matters most – and they can do the same thing with their workouts. If anyone can get all fancy with diet and workouts, it’s my husband Steve – and even with his extensive knowledge of human anatomy that’s required to graduate Magna Cum Laude in Physical Therapy, Steve keeps it simple.
Quote from Steve’s recent blog, “I can’t tell you the countless times I’ve been at the gym and have seen the meticulous biomechanical strategies that some people come up with to make their lifting routine more effective, or the countless times I’ve listened to people who are extremely overweight, discuss food on a totally microbiological level. Instead of looking at calories, they’re “buggn” about if it is free range or not. I am not arguing that biomechanics and microbiology doesn’t have a place in training and nutrition, but by god-man, look at the bigger picture. I call this “majoring in the minors”. As a trainer, blogger, or just exercise enthusiast, it is so vital that we realize the importance of fundamentals.“
If you have been worried about nutrition or working hard on the technicalities of training, read Steve’s newest blog: Majoring in the Minors.
Like this:
10 Must Have Grocery Grabs for Healthy Peeps On the GO!
So you want to eat healthy and lose a few pounds but you don’t have time to really look things up and see how many calories in everything you eat. Well, I’m here to help. ALTHOUGH not looking up calories while on a “eating budget” is like writing checks without looking at a price tag, I can at least give you a few “good buys” for those times you just need a go-to quick and easy snack or meal.
“If you fail to plan, you plan to fail”.
One thing I know is if I don’t shop smart, I won’t eat smart. Although I’d love to cook fresh meals and snacks, that’s not always realistic. So, it’s important to keep your needs in mind and be prepared to fuel your body when life forces you to eat on the run. Here are a few items that are always on my shopping list so I have something quick when I’m crunched for time.
1.) Chobani Vanilla Yogurt with a sprinkle of Low Fat Granola
8oz, 200 calories, 22 gms of protein, 0gms of fat
This is an AMAZING amount of protein for a portable snack or meal. I also love the plain yogurt with honey, granola and blueberries as well as their fruit flavors for when I’m in a rush and on the run.
2.) Bolthouse Farms Protein PLUS Mango Smoothie
Bottle: 360 calories, 30 grams of protein and less than 2gms of fat
The flavor is fresh, smooth, fruity, sweet and tart – a great recovery drink right after a hot run or intense workout. You can’t even taste the protein and the texture is amazing. They offer various flavors but be sure to watch for the Protein PLUS label as not all their smoothies are high in protein.
3. Friendship Non-Fat Cottage Cheese and Pineapple
1 Cup: 220 calories, 24gms of protein, 0gms of fat
This is one of Steve’s favorite treats when dieting. It’s sweet, packed with protein and filling. If it doesn’t stick with you long enough, try switching to the 1% Low Fat version for 240 calories, 24gms of protein & 2 gms of fat. Fat typically helps foods stick with us longer, which keeps a dieter more content and tummy satisfied.
4. Dark Zone Perfect Bar, Dark Chocolate Strawberry
1 bar: 180 calories, 12gms of protein, 5gms of fat
When I’m in a total pinch and need something to throw in my purse, this is a great tasting bar that leaves me feeling satisfied to hold me over for a real meal. The great thing is this is available at most grocery stores so you don’t have to hunt down a nutrition store to get a decent snack bar. NOTE: This does not qualify as a protein bar. In my opinion, a protein bar should have at least 25gms of protein.
5. Toasted Berry Crumble GoLean Crisp with Simply Smart Fat Free Milk
3/4 cup of cereal with 1 cup milk: 270 calories, 19gms of protein and 3.5gms of fat
With 8gms of fiber, 18 whole grains, no high fructose corn syrup & 9gms of protein, you’ll feel fuller longer with this fun cereal with a nice berry kick. One thing I LOVE about Simply Smart Fat Free Milk is the expiration date is nearly two months away from the purchase date, which means less waste for people like me that don’t drink a lot of milk.
6. StarKist Tuna Creations Sweet & Spicy
Whole Pouch: 175 calories, 27.5gms of protein and 1.25gms of fat
This is a easy on-the-go way to throw together a great tasting sandwich or salad. I use a whole packet on mixed greens with onion, tomatoes and Roland balsamic vinegar, with a sprinkle of olive oil to make the salad stick with me. Also try it heated or try one of the StarKist recipes like the Sweet & Spicy Tuna Wrap.
7. NEW Smart Ones Steamer Bags
One meal: Approximately 360 calories, 25-30gms of protein and 7gms of fat
Of COURSE it’s always best to eat fresh meals but if you don’t have the time and you need something quick – this is one tasty, high-protein find! It’s 30% larger than most frozen diet meals and has DOUBLE the protein than most other pre-packaged meals. The flavors are good and it tastes pretty fresh as well. Not bad for frozen!
8. Sunrich Edamame in the Shell
150 calories, 12.5 gms of protein, 5gms of fiber and 6.25gms of fat
Edamame is an awesome side dish or snack. I love to steam it and sprinkle low-sodium soy sauce over it for a salty healthy snack. You can also add shelled edamame to salads and meals. Since they are a nice balance of fats, carbs and proteins, as well as packed with fiber, they keep you feeling full. My favorite part about them is it takes time to eat them when they are still in the shell so the snack entertains you longer.
9. Crunchmaster’s Multi-Grain Cracker
16 crackers: 120 calories, 2gms of protein, 3gms of fiber and 2gms of fat
Not only can you have 16 crackers for the same amount of calories for 6 stinkin’ Triskets, but these tasty crackers are all natural and Gluten Free. Since it doesn’t have MSG, which is normally added to boost flavors in flavored chips like Doritos, you are not only eating a healthier snack – you’ll likely eat less of them. MSG has been thought to make people want to eat more, so this is one snack you’re more likely to control. Try it with THIN slivers of low-fat pepper jack cheese and a few grapes for an awesome treat! TIP: Don’t eat them out of the bag – count them out and put them on a plate to help manage how many you eat.
10. Peanut Butter & Green Banana Wrap on Flatout Whole Grain Wrap
Calories for 1/2 of banana, 1TBS peanut butter & wrap: 250 calories, 13.5gm of protein, 7-9gms of fiber (depending on Flatout flavor) 10.8gms of fat
This is one quick, tasty and filling snack or light lunch. Add alfalfa sprouts for a fresh and unique added crunch. This wrap is PACKED with fiber, which keeps you feeling full but it also has another amazing benefit – it boost fat loss! Slightly green bananas have high amounts of resistant starch, which greatly reduce as the banana ripens. Resistant starches can’t be broken down like regular starches so your body treats it more like a fiber. In addition, experts believe they block the use of some carbohydrates, forcing our body to use stored fat as energy instead of what we ate. One Colorado University study concluded that replacing 5.7% of standard carbohydrates with resistant starches could boost fat lost over time – as much as 30%!
DON’T LIKE WATER? TRY THIS!
Mio Liquid Water Enhancer
0 Calories, 0 protein, 0 fat
For those of you who just can’t STAND the thought of guzzling large doses of water and you KNOW you need to increase your water intake, this may be your answer. I personally love water but Steve loves sweet drinks but keeping pitchers of Crystal Light can be a drag. Mio is easy and can be taken on the go. Squirt it in your water bottle or add it to your glass of water from you refrigerator door. It’s easy, it’s tasty and it’s totally customizable to YOUR liking!
TELL US ABOUT YOUR FAV FOODS!
Share some of your favorite foods by commenting below. The more you share, the more people we can all help!!
LIKE MY BLOG? Don’t forget to SUBSCRIBE, LIKE, FOLLOW & SHARE! 
Like this:
How Much Protein Do I Need?
QUESTION: How much protein do I need?
ANSWER: That depends on your goals. ACSM recommends you take no more than 1gm per poud of body weight, although body builders are known for taking up to 2gms per pound of body weight. I am a 145lbs and I try to get a third of my calories from protein, which (when dieting) equals 100gms of protein or .7gms per pound of my body weight. (THE MATH: 1200 calories x 1/3 = 400 calories divided by 4 (4 calories per gram of protein) = 100gms of protein). The most protein I get is around 130gms of protein while Steve probably gets more like . (I normally have one post workout shake and another shake either in the morning after my run or before bed. Steve averages 190-210gms of protein a day.
Most trainers in the industry suggest .5-.75gms per pound of your ideal body weight for women and 1-2gm per pound of ideal body weight for me. I would say anyone’s minimum should be .5gms of protein per pound of “IDEAL” body weight. For instance, if you are 200lbs but you want to be 150lbs, I’d suggest never dropping below 75gms of protein if you are actively workout. Of course this varies with people’s training, weight goals, existing lean mass, gender, etc – but it’s a good general rule of thumb. Read the rest of this entry
Like this:
Q&A: Staying Focused on Weight Loss
Q. Can you give me some tips on how to stay focused on losing weight?
A. Sure! This is actually much easier than you think. Since weight loss is determined by calories in vs. calories out, the way to stay focused on losing weight is to stay focused on your calorie intake. Here are a few tips.
Before you can focus on a calorie, you have to understand how each calorie affects you. It takes 3,500 calories to lose one pound of fat. This means if you are currently maintaining your weight, and were to decrease your caloric intake by 1,000 calories a day, you would lose a pound every 3 ½ days. If you want to lose 2lbs a week, then simply take your goal and divide it by 2 and you will have an idea of how many weeks it should take you to reach your goal. For instance, if I wanted to lose 20lbs (20 divided by 2), it will take approximately Read the rest of this entry
My Top 20 Diet Tips
Everyone is looking for a short cut to lose weight. Although I prefer people not live on diet tips alone, diet tips can definitely help jump-start weight loss.
A few years ago Steve and I were teaching a fitness and nutrition class to the Indian River County Sheriff’s Office. In this class I gave a few applicable diet tips that could be used in the workplace and at home. A few months later I ran into one of the employees in Publix and the man introduced himself and said, “remember the tip you gave about using salad plates instead of dinner plates? I’ve lost 40lbs so far” he boasted. I was simply blown away. I couldn’t believe that simple tip helped him to lose so much weight.
A random diet tip is not always a perfect match to every dieter. The very same tip that helped that man may not help someone else, but it is can sure help someone who overeats. Other people may have a bigger issue with what they eat or how often they eat. Whatever your struggle is, here are my top 20 diet tips for losing weight. Maybe a few of them can help you!
1.) Serve meals on small salad plates instead of large dinner plates.
2.) Use Stevia instead of sugar, honey or other sugar substitutes.
3.) Share a meal, or put the other half of your meal in a to-go box, when eating out.
4.) Limit processed foods like pasta, breads, cereals and instant rice.
5.) Drink one large glass of water before each meal. Read the rest of this entry
