Most people spend Labor Day at the beach, to soak up the sun one last time
Some popular Labor Day picnic sides, which can be a huge diet buster!
Labor day, to many, symbolizes the end of summer and the beginning of a new school year/season. This day is often celebrated at the beach, on the lake, by the pool or in the backyard with family and friends. Much like Memorial Day, the meals of the weekend are prepared on the grill and are served in a picnic like fashion. One of my favorite things to do on Labor Day is relax on the boat in Charleston with a delicious beer in one hand and some old-fashioned Southern potato salad in the other. [Yes, you read that right, I eat potato salad on a boat]. As delicious as this side dish, as well as some of the other holiday staples may be, they are not as kind to our waists or our behinds, thanks to the mayonnaise, butter, whipped cream and oils they are often prepared with. The last thing I want to do is skimp on my favorite dishes [I’ve spent too many holidays deprived!] so instead I’m doing a Meal Makeover and featuring some lightened up versions of my favorites!
So delicious, but so full of fat!
As I mentioned above, this fatty side dish is my all time favorite. Even on non-holidays, this delectable side dish is almost impossible to turn down. However, with 350 calories and 21 grams of fat in one cup, this diet disaster has more fat than some entrees! So instead of derailing your diet or going cold turkey on this old fashioned favorite, try this lightened version for less calories, less fat but all of the flavor!
Nutritional Information [per cup]: 168 calories, 4 grams of fat, 4.2 grams of protein and 2.6 grams of fiber.
This side shares a main ingredient with the potato salad, mayo, which contributes most of the fat!
As mentioned above, macaroni salad is a close relative to the potato salad, for it shares one main ingredient, mayonnaise! Mayo, which is used for it’s taste and ability to make salads more cohesive, contributes most of the fat and calories to these popular side dishes. One cup of this picnic favorite holds up to 300 calories and 20 grams of fat! Yikes! Paired with a cup of Southern potato salad and you’re looking at a whole meals worth of calories and almost all of your recommended fat intake! Opt for this lighter variety so you can have both and still enjoy dessert!
Since we are only about 7 months out to our wedding, we are making a much needed trip to Charleston to take care of many wedding details. Although I’m super excited about this and can’t wait to get this stuff squared away, the 8-11 hour drive to get us there is not as alluring. It’s not because I hate the company I’m with [my lovely hubby-to-be and my 2 “kids”], I just hate sitting still for that long and the lack of healthy food options is enough to make me go ballistic. I don’t know about you, but if I don’t eat my 3 meals and 2 snacks a day, I get very cranky, but I’d rather be cranky than filling my arteries with cholesterol. So to avoid either of those extreme options, I’ve found some tasty and healthy fast food options that will keep my hunger and sanity satisfied.
McDonald’s
If you can’t forgo the fries, get a small to save calories!
America’s favorite golden arch is infamous for it’s greasy french fries and super-size value meals, however, as of late, they have really done well to fix their image. No, they haven’t gotten rid of the Big Mac, they’ve instead replaced it with a lower-fat, lower calorie wrap and feature delicious salads and snacks that harbor no guilt!
For the nutritional information for their entire menu, visit http://nutrition.mcdonalds.com/nutritionexchange/nutritionfacts.pdf
There’s more to Wendy’s than the standard burger and fries
Wendy’s isn’t exactly known for it’s healthy food, however, they have some real hidden gems underneath that fatty exterior. To be perfectly honest, when I have to chose a fast food joint, Wendy’s is my first choice. Why? They have a fantastic selection of premium, top-grade salads that are lower in calories and low in fat. They also have healthy side options when you can’t skip the burger, such as baked potatoes, side salads and apple crisps.
For the nutrition information for their entire menu, visit http://www.wendys.com/food/Nutrition.jsp
Try their diet drive-thru menu for lighter takes on their popular items!
Taco Bell used to be a staple in my pre-wedding, pre-wedding diet, college days. I would eat it a few times a week and that would be that. Sure most of those times were immediately following a crazy night out, but I still found it to satisfy me [and my often hungover stature]. Well, now that I’m more conscious and my stomach is more mature, I am unable to scarf down a crunch wrap supreme or cheese chalupa. However, that doesn’t mean I haven’t found myself desperately hungry with only a Taco Bell to keep me from eating my arm. So to keep my diet in check and my stomach from fist pumping, I now go for their Fresco menu, which has half the fat and calories as their normal favorites.
For the nutritional information on the entire menu, visit http://www.tacobell.com/nutrition/calculator/
The Drive-thru is not an ideal place to eat, but if you play your cards right, it doesn’t have to derail your diet if your starving on the road!
Claire
I don’t care what the weather officials say, it’s officially Autumn for me. I’ve begun my fall shopping, I’ve taken the leaves and scarecrow decorations out of hiding and I’ve unpacked my cozy sweaters and boots. Although the chilly weather, Halloween and the beautiful foliage are top contenders, one of the real reasons I love fall has to do with this week’s superfood…the apple! My all-time favorite thing about fall is biting into a crisp, in season Cortland apple or drinking a delicious cup of hot apple cider. Some of the reasons I love the apple have to do with the nostalgic feelings that come with my first bite, but most of it has to do with just how good they are and how good they are for you! Whoever coined the term “an apple a day keeps the doctor away” was right on the money!
Apples have been proven to reduce your risk of lung and breast cancer, so eat up!
Might as well strap a cape and boxing gloves on the apple because this fruit is a serious fighter, especially when it comes to preventing lung cancer! According to the Nutrition Journal, a study that was done involving 77,000 men and women found that those who ate apples [as well as onions and grapefruit] had a 21% reduced risk for lung cancer than those who did not. Another study done with 10,000 people found a 50% reduction in the risk of lung cancer in those who ate apples on a regular basis.
Not only are apples known fighters against lung cancer, they have also been tested to reduce the risk of breast cancer. According a study done by Cornell University [as found on Health Diaries], rats [with a known mammary carcinogen] who were fed an apple a day had a 17% reduced chance of getting breast cancer. Those same rats who were fed 3 and 6 apples a day increased their chances of being breast cancer free by 39% and 44%! Sceintests believe the phytochemicals [which are antioxidants found in most fruits] inhibit cancer cell growth.
Apples work with your heart and fight off the buildup of plaque!
Just like most of the other superfoods I feature, apples are great for your cardiovascular health. [And I’ll continue to feature foods that beat heart disease since it’s the number 1 killer in America!] According to Eating Well, researchers suggest that the strong antioxidants, or flavonoids, found in apples play a key role in preventing LDL cholesterol [bad] buildup, which reduces the plaque build up in arteries, which often leads to inflammation. Researchers also found that apple eaters had lower levels of C-reactive proteins, which is a marker of inflammation and often leads to a higher risk of heart disease and diabetes.
As I mentioned above, the antioxidants in apples have been proven to lower the risk of diabetes. A study done in Finland only reinforces this point. Of the 10,000 people who were tested, the ones who ate an apple on a daily basis had a significantly lesser chance of getting type 2 diabetes than those who did not. Also, according to Health Diaries, the pectin in apples supplies galacturonic acid to the body, which reduces our body’s need for insulin, which can help reduce the onset of diabetes. It has also been shown that women who eat the recommended serving of fruits and vegetables [especially apples] lose an average of 2 more pounds per week than those who did not. An apple a day not only keeps the doctor away, it also keeps your weight at bay!
So grab your favorite variety and take a bit bite to keep your health in check! Also, try this delicious recipe for apple chips for a fun fall party snack!
Nutritional Information [per cup]: 119 calories, 0 grams of fat and 3 grams of fiber
Planning a party soon and are at a loss at what to serve that is healthy and tasty? Having friends over and need a quick, easy, low-calorie hors d’œuvre recipe? You are in luck, because today’s Eat Skinny Be Skinny is focused around one of my favorite parts of any party or meal, the apps. Appetizers are an easy way to feed a hungry crowd while the dinner cooks away or a fun [and cheap] alternative to an entrée at your favorite restaurant. Although apps are easy and a crowd-pleaser, they can also be a big diet buster if you aren’t careful. A handful of spinach puffs and mini-corn dogs can equal to about the calorie and fat content as your dinner! So instead of forgoing the apps at your next soirée, serve these tasty, healthy and fresh hors d’oeuvres that will keep hunger and weight gain at bay! [Recipes courtesy of Cooking Light]. You have to try the last one, the parm. zucchini sticks are AMAZING.
Photo by Karry Hosford
Nutritional Information: 156 calories, 4.6 grams of fat, 7.6 grams of protein, 1.8 grams of fiber
Nutritional Information: 148 calories, 5 grams of fat, 7.7 grams of protein and 1.5 grams of fiber
Photo by Randy Mayor
Nutritional Information [per pepper]: 84 calories, 4.8 grams of fat, 7.1 grams of protein, 1 gram of fiber
Nutritional Information: 170 calories, 5.5 grams of fat, 8.4 grams of protein and 3.9 grams of fiber.
Although the obesity epidemic is far from being over, there are big steps being made to the study and research of this disease. According to a press release published Monday, the University of Michigan received a $5.7 million grant to help them establish the Michigan Nutrition Obesity Research Center,which is one of only 13 federally funded centers that focus on the study of nutrition and the metabolism. Not only does this give trained professionals another place to conduct research and complete studies, it also gives students interested in studying nutrition and obesity the ability to really get their hands in understanding obesity and implementing healthier nutrition practices.
A peak into the energy workings of your metabolism…
One of the purposes of this new center is to support research and studies that dig into human dietary intake and see how what we eat, how much we eat and the quality of our food effects our metabolism. These studies, however complex they are, are incredibly important to the study and prevention of obesity. This type of research will allow us to dissect how and why certain people metabolize certain foods quicker and why others don’t. This will allow nutrition professionals to advise obese clients to eat foods that work with their body and their metabolism, which will increase metabolic health and work to prevent cardiovascular disease and diabetes.
Your metabolic rate could be the reason why you can/can’t lose weight
According to the press release, “this center will also will encourage the use of new technologies that can measure changes in thousands of components of the body in response to different diets.” This analysis will only further help scientists and researches figure out why it’s so easy for some to lose weight and why it’s so hard for others. [It’s not solely based on activity level, either!]
This center continues to prove that there is more to weight loss and diets than we like to think. Although a huge part of losing weight is eating right and exercising, another part that is equally important involves our genetics and our metabolic health, things that aren’t often considered when the average person tries to lose weight. This center will work to understand that point and discover the real reasons some people struggle so hard with weight loss and in turn, help them to overcome that so they see results.
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