Summertime is almost here!! I LOVE going to Whole Foods especially during the Summer just so I can see the perfectly lined produce bursting with gorgeous colors. Watermelons, pomegranates, grapes, cantaloupes, honeydew melons, yellow squash, plums, peaches, avocados, corn and oh the list goes on. I can truly live off of fruit all summer. It’s good for me, it’s low in carbs, low in fat and I am sure I meet my daily intake as stated in the Food Pyramid Guide. If you have been struggling with knowing if you are getting enough fruit and vegetables, the summer is a great time to start practicing some new healthy eating habits. It’s also a great time to try a new fruit or vegetable.

According to the dietary guidelines, adults 18 and over are required, on average, to consume 6-10 servings of fruit and vegetables a day. I know that sounds like a lot but you would be surprised how easy it is to incorporate them into your daily meals. An apple here, some lettuce on your sandwich, and a banana for a snack. You are already halfway there. However, you should know that the amount of servings you have of fruit or vegetables on a daily basis, depends on your weight, age and gender. Visit MyPyramid.gov to see exactly what you should be eating and how much. This is actually a great site and information can be tailored just for you.

So what’s so great about summer fruit and vegetables? Well, there are enormous amounts of antioxidants and nutrients in these foods. Also, a few of them give you good energy. Not to mention that they are delicious! Here are a few helpful and interesting things to know about your summer produce:

Red and Deep Pink fruit and vegetables are rich in Vitamin C, anthocyanins, and lycopens. Egs. include: apples, blood oranges, cranberries, strawberries, pomegranates, red peppers, tomatoes, and red cabbage.

Green fruit and vegetables are rich in Carotenoids including lutein and zexanthin. Egs. include: avocados, green apples, green grapes, asparagus, mustard greens, and broccoli.

Yellow and orange fruit and vegetables are rich in beta-carotene, which the body converts to Vitamin A. Egs. include: apricots, cantaloupes, mangoes, butternut squash, carrots, and summer squash.

Strawberries are excellent sources of fiber, more vitamin than an orange, and can maintain normal blood sugar levels by just eating one cup. Strawberries also can clean out harmful toxin in the blood, and remove tartar from teeth, plus strengthen the gum. Eat as many as you desire. Try dipping them in melted dark chocolate (also high in antioxidants).

Avocados supply lots of cancer fighting antioxidants. Yes, they are loaded with fat but its good fat - monounsaturated fat. So enjoy your guacamole, but ease up on the margaritas and chips that usually go with it.

Kiwi can help reduce blood clotting which can contribute to heart attacks. Two or three kiwi a day equal a daily dose of an aspirin. Best of all, kiwi is all natural, and gives no side-effect. Kiwi is also high in fiber which helps protect from heart disease, diabetes, and colon cancer.

Watermelon contains a good source of potassium, vitamins A and C. Just two cups of watermelon provides 18 milligrams of cancer-fighting antioxidant lycopene, more than in a medium tomato.

Whether you are enjoying a wonderful slice of juicy watermelon or nibbling on pieces of summer squash, increase your intake of fruits and vegetables this season and keep up the good work of eating healthier. Remember it’s up to you to take charge of your health, so make good choices!

Hi Everyone! Sorry I have been MIA for a couple of weeks, but work has been busy and I have been traveling. 

Okay so I have been on this mission to look better, lose weight and tone up my body. My girlfriend is getting married in Jamaica in May and I have to look good! So I decided for the first time in my life that I would actually diet. I can’t even believe I said that out loud. I have always thought dieting was crazy. So yes let’s change that, I decided I would really change my eating habits in a way that I haven’t done before. I thought it would be a very good idea to cut out carbs, fruit juice, granola bars, and my favorite cheese and crackers. For those of you who have tried this, well, it’s not that hard but it’s not that easy either. Thus, I began researching the South Beach Diet and how I could apply it to my life.  Uhm Phase I is like food boot camp. You can’t eat anything except vegetables, meat and poultry, reduced fat cheese, a handful of nuts, eggs and water. Oh and fat free plain yogurt, fat free jello and sugar free pudding pops (The Original Fudgsicles are the best).  

So why do I say my version? I just finished my first two weeks (Phase I) and I didn’t do the strict diet. But I can totally tell the difference in my clothes and the scale said I lost 5 pounds. Yeah!! I kept in bananas but did cut my intake significantly, and only ate half of it at a time. I ate air popped popcorn as a snack in the evening with little salt. I also ate old fashioned oatmeal maybe twice. Now these items are not allowed in Phase I or II, but for someone who runs and does high-impact cardio, I need a banana in my protein shake to get me through my workouts at the very least. Also, there isn’t really a high protein snack outside of turkey wrapped in lettuce and that will not get me through a 45-minute workout.  Especially since protein bars are a no-no due to the carbs and sugar. Maybe it’s not the way it’s supposed to be done, but my version is still healthy and producing results. The one thing I will say about this change of eating, is the challenge you will have when traveling. Yikes! I will keep you posted. 3 Weeks til Jamaica!

Okay I have some good news about coffee and caffeine as a follow up to my post from last week. You know me, always trying to give you all the most current and accurate research that is out there. Just know there is always going to be research to top the other research and update the past science to provide the current science. So keep that in mind and stay informed to be savvy about your health. In the March issue of “O Magazine” Dr. David Katz answered a question from a reader about caffeine and the absorption of vitamins and minerals. Here is what he had to say:

• Caffeine can interfere with the absorption of certain minerals including calcium, magnesium and iron, but the loss is minimal.
• Some studies, as I pointed out in the other post, drinking coffee can thin bones but it can be offset by adding milk. He suggests nonfat powdered milk — yuck, but less calories.
• The latest research shows coffee actually contributes nutrients to our daily intake. It’s the leading source of antioxidants in the American diet and primarily because we drink so much of it. (Who knew?)
• Research also suggests drinking up to three cups a day can actually have beneficial effects on health.  Mineral loss can be offset by eating plenty of fruits and vegetables, as well as taking a daily multivitamin and mineral supplement.

Okay so maybe we don’t have to give up our coffee entirely, but I still think too much caffeine is just not good for you. Everything in moderation. Seriously, if it was okay, would there really be a strong recommendation for pregnant women not to drink it? I also think there is still truth to losing weight by not drinking coffee. Think about it. When you tend to drink coffee, isn’t there generally a muffin, donut, bagel, or scone next to your cup? Just a thought that we probably don’t eat as healthy as we could when we drink coffee. So I am still going to give it up. I survived week one and I am sure I will survive the next 5 weeks. I will keep you all posted.

Ahhh . . . there is nothing like a hot, aromatic and smooth cup of coffee first thing on a Sunday morning. Oh and a Monday morning to get you going! I love to mix my grinds with a few dashes of cinnamon. It gives it a nice tasty kick to your cup of java. But now, my mother has ruined it for me. She told me today that she read a study, article, something, that stated if we just stopped drinking coffee daily, we could lose 10 pounds! Is that decaf or caffeinated? Because I only drink decaf. Maybe that doesn’t count.  I don’t know, let me weigh this . . . being able to actually hold a conversation with my colleagues on a Monday morning by 10 a.m. or fitting into a pair of size 10 jeans. Such a tough decision!  I think I may go for the jeans! I may be a little less sociable in the morning, but I’ll look good as I walk by grouchy!!   

So I am not sure how much truth there is to this, but it’s worth a try. Let’s face it, we all know that once you add the flavored cream and/or sugar to the coffee, the calories have gone up. And if you are a latte or mocha kind of girl, then you are already looking at 300-450 calories and 20-30 grams of sugar. Let us not forget the whipped cream.   

Many of us already know that caffeine really isn’t good for us. It’s been linked to several women’s health issues such as infertility, osteoporosis, and low birth weight babies. So for those of you who drink caffeinated coffee regularly, the news may not be so great. You too, may want to go for the  jeans. In the bit of research I did, I found that caffeine can increase hunger and therefore making it more difficult to lose weight. No wonder every coffee shop has delectable pastries just begging for you to buy them. I have also heard that coffee can increase the level of toxins in your body, again making it harder to lose weight as your body is attempting to push the toxins out to decrease fat. Definitely some food for thought.

As you sip on that morning java while reading this, you may want to think how your body responds to caffeine.  Is it the best thing for you and your health? Try replacing it with something like a skim, hot chocolate or green tea. They are definitely less addictive choices. I will let you know in 6 weeks if giving up coffee really helps you lose 10 pounds.  I can feel the withdrawal already, wish me luck!

That’s right ladies (and a few gents who skim my blog) WE are at the halfway mark til Summer! It’s March and that means we have three months until June — the start of hot weather, shorts, and cute summer dresses. So I am sure you have all been sticking to your workout regimen since the beginning of the year, right? I hear some mumbling and a few excuses. Okay I have to admit, I too slacked off, but only a little. We are all entitled to a tiny bit of slacking, but never lose sight of your goal. Keep your mind focused on being healthy, eating healthy and thinking in healthy ways. Remember, envision the body you want and the way you want to feel; and you are halfway there.  

So, for the last 10 days I ate hotel and conference food, ugh! Which by the way, can be very heavy and rich. I am not used to eating such hearty food for breakfast, lunch and dinner. I usually eat about 5-6 meals a day with lunch and dinner being moderately heavier than my snacks. I can’t eat a heavy lunch because I WILL fall asleep at my desk. I also travel a lot, so I have to be cautious about what I am eating at all of these different conferences and meetings. So let me just give a couple of tips for those who are traveling for work or attending a lot of Spring conferences:

• Apt for the lighter meals. If you have to eat in the hotel restaurant go for the Chicken Cobb Salad (every hotel has one) with the salad dressing on the side, grilled salmon or another high protein and veggie dish.
• Skip the dessert, bread and starch during the luncheons and dinners. Every conference has at least one of these special meal sessions. It is always either chicken or salmon with a creamy sauce and probably risotto, pasta or rice. I say eat only the meat, fish or poultry and the vegetables.  You will not feel as stuffed.
• Say no-way to continental breakfast! Yes I know the budget is tight and it’s better to just eat the complimentary breakfast. But you are doing your body a disservice by consuming the high in sugar yogurts and pastries. Get up a little earlier, go for a walk or ride on the stationary bike in the hotel fitness center, and then hit the breakfast buffet for some protein and fiber. You will feel more energized and less hungry throughout the day.
• Bring your own snacks for those in-between meal times and session breaks. Kashi bars, yogurt covered raisins and trail mix are much better than the hotel gift shop selection of candy bars and chips.

A Votre Sante!!! Which means “to your health” in French. That is what I want you to think about for 2008 - your health! Without good health, where will that leave you? As I am sure you can tell by now, in reading my posts, health to me is all encompassing. It’s not just about exercising and eating healthy, it’s about having a healthy mind, body, AND soul. Whether you are planning on doing resolutions for the year or just a few things you want to achieve, I want you to put your health first. In general, women are caretakers by nature and we tend to take care of everyone else before we take care of ourselves. This is especially true if you are a wife and/or mother. So many of my girlfreinds have told me they can’t remember the last time they bought clothes for themselves, had a pedicure, went to the bathroom alone (you know, without little feet following them), had the house alone for at least 8 hours or just did something for themselves. So listen up girlfriends, for 2008 I want you to make your health a priority! Because really, you are no good to anyone in the long run if you are not taking care of YOU!

These are my ten To-Do’s for you and your health for 2008:

Love yourself first! It’s the best gift you can give yourself. Work on fully accepting your flaws and your quirks, and be truly okay with them. When you love and appreciate you, there is nothing you can’t do in life. Confidence and self-assurance are the sexiest aspects of a woman.

Don’t sweat the small stuff. Because really, it’s all small stuff. Don’t let little things stress you out. If you don’t have control over something then you have to let it go. When you begin to do this, you will be so much more at ease. It is hard to do at first, but trust me with practice it really keeps you sane and mentally well.

Be positive, get rid of the negativity. Maintain a positive attitude and outlook on life. When you think positively, you attract positivity. When you are negative or have negative thoughts, you attract negativity. Also, surround yourself with positive thinking people. Don’t allow the negativity of others to rub off on you. Sometimes we unknowingly take on the characteristics of others, whether good or bad when we are around them consistently.

Embrace a sense of spirituality. Whether you worship Allah, God or Buddah; create and maintain a spiritual space in your life. Your spirituality can get you through the most amazing and the most challenging times in your life.

Make time for YOU. Carve out time in your very busy life to do things for yourself and take care of you. Try to do to something for you at least twice a week this year. You will be a happier, relaxed and nicer person if you take this time for yourself.

Be active. Run, walk, ride a bike, do kickboxing or go for a hike. Do anything that gets your heart rate up and pumping. Exercise is the key to reducing your risk for heart disease and diabetes, along with eating healthy. Plus, as I always say, exercising makes you feel good and can help you sleep better as well.

Focus on what you want, not what you don’t want. This year keep your mind focused on things you want for yourself and how you want to live your life. When you focus on the things you don’t want, you get exactly that — the opposite of what you want. Keep in mind your thoughts are powerful and what you put out is what you will get in return. Believe you can have anything you want!

Eliminate or reduce your stress level. Stress is the leading cause of several women’s health issues. Reduce your stress, improve your health. Meditating, eating well, exercising, and taking time for yourself are all things you can do to reduce your level of stress. Also, learn to embrace the power of no! If you are constantly overwhelmed and it is effecting your health, realize that you can’t do everything. (I know, easier said than done).

Get your health check-ups! Make your appointment today to have your annual check-ups — Pap-Smear, physical, dental, and vision. Don’t forget to also get your HIV/AIDS screening, mammogram, cholesterol test, and heart scans. Women, especially women of color are leading in heart disease, breast and cervical cancer, high cholesterol and diabetes, and HIV/AIDS.

Eat well and consciously. Know what you are putting in your body. Take the time to read the labels and ingredients of the foods you are eating. Try to incorporate more whole grains in your diet and less salt and sugar.

Alright, there are only 4 days until New Year’s Eve (if you include NYE) and believe it or not you still have time to get into that little black dress. When you are wearing a little black dress you want to accentuate those features that are going to be most noticeable in the dress — shoulders, arms, butt, and calves. These also tend to be a woman’s best features, after her personality of course. A friend of mine who is a personal trainer told me that the most amazing feature on a woman is her shoulders and women should tone them more. Naturally, I took his advice and began focusing on my shoulders when doing my strength training. He was right, of course. Nicely toned shoulders can really make you look sleek and fit.

There are many things you can do to ensure that you feel good when you put on that L.B.D.

Eat less calories, high-fat and high sugar foods. No more leftover pound cake from Christmas and eggnog. Drink nothing but water and eat lots of veggies and fish for the next few days. This light “detox” will probably do you some good from all the high caloric and sugary foods you have eaten this holiday season. Stay away from foods that will make you bloated like broccoli. This will help your tummy look less full.

A little exercise should be involved. While you may not see the results in 4 days that you would see in 4 months, exercise will at the very least give you some extra energy. Plus, your upper body can tone up fast and working out can put you in a good mood. Here are my favorite exercises for those features most noticeable in a L.B.D.

Shoulder Press - Hold your dumbbells at shoulder height with palms facing forward. Slowly push them straight up until arms are almost fully extended, pause, and return to start. Do three sets of 20.

Lunges – This is great for thighs and butt. Put your hands on hips, take a big step, bending the forward knee. Then take another step. Make sure that your upper body is straight and not leaning forward because this can hurt your back. Go for 20 yards and do 2 sets of 10 on each leg.

Squats - This exercise will tone the heck out of your butt!! The movement is like sitting in a chair with feet shoulder distance apart; make sure to keep your knees behind your toes. Do three sets of 20.

Calve Raises - Basically stand on your tippy-toes and pause at the top for one second. Do three sets of 20. There is nothing like some great calves in 3” strappy heels.

Triceps kickbacks (my ultimate favorite) - Lean forward, back straight. With elbows bent and tight to the body, hold dumbbells facing inward. Without moving the upper arm, extend the arm fully, pause and return to start. Do three sets of 20. Tip: Do this exercise in front of a mirror to ensure your back is kept straight. You do not want to strain your back.

Bicep curls – Put your arms at your sides, hold dumbbells facing frontward. Raise them to shoulder height. Pause and return to start. Do three sets of 20.

Practice your posture. As someone who stands 5’11” I have to be very conscious that I do not slouch. Make a conscious effort to stand and walk straight/upright. Also, when you do this it exudes confidence and self-assurance. Remember, you are in your L.B.D and confidence is your middle name!

If you are feeling self-conscious about your pouch or muffin top, go for the body slimmer/shaper . Love, love, love these wonderful little assets to our wardrobe underneath. Any body slimmer/shaper will do, but I prefer the all in one with the boy shorts (Spanx has a good one). Some have removable straps if you are going strapless. Slip it on and presto — instant flat stomach and less love handles!

Sparkle a little! Add a little glow to your skin and those noticeable body parts. There are a lot of body lotions that have the shimmer or gold flakes in them that can give your body that extra little touch. I love these because it really does give you a subtle shimmer. Everyone will be telling you all night what an amazing glow you have.

Last but not least, go in knowing you are going to have a great time and that you look good! Nothing trumps a positive attitude. If you do all of these things or even a few, I guarantee you will look and feel good in your L.B.D. or whatever you choose to wear on New Year’s Eve.

Here is a treat from my friend and my first guest blogger Pastry Girl. I am sure you will enjoy this recipe.

Season’s eating from Pastry Girl of Pastry Girl Confections!

When you think of the holidays what comes to mind? The snow? Time with family and friends? The gifts? The food? For me it has always been the food. I remember being a little girl and waking up very early on Christmas day, running down the stairs and seeing what Santa left me. I did not look at the stockings full of treats, the presents under the tree or the tons of unwrapped presents on the couch (Santa always left unwrapped presents-usually the big items, i.e the bike, the kitchen set and the Barbie dream house and travel van). But what I loved most were all of the sweets on the table, which always had a beautiful, holiday tablecloth (not sure where Santa got that this). There was more fruit than a fruit market — apples, oranges, grapes, tangerines, bananas and clementine’s. Next to the fruit were nuts, peanuts, walnuts, pecans, and some type of nut that I still don’t know the name. But the best goodies on the table were the chocolates, there were M&M’s, holiday wrapped KISSES, Snickers, Hershey Bars and some type of cookie and/or brownie.

Every holiday should hold a special memory and some good food. Here is a ”HEALTHY” Brownie recipe that everyone, even those family members and friends who are diabetic, can eat.

Espresso Brownies

This recipe is reprinted with permission from Meals on the Move: Rush Hour Recipes by by Holly Clegg, a Trim & Terrific (TM) cookbook.

These rich chocolate brownies are one of my very favorites. Serve with raspberries of strawberries for a true delight.

Ingredients:
1/2 cup margarine
1 cup sugar
1 large egg
1 large egg white
1 teaspoon vanilla extract
1-1/4 cups all-purpose flour
1/2 tablespoon instant espresso coffee
1/3 C cocoa
1 teaspoon baking powder
1/3 cup semisweet chocolate chips

Makes 25 Brownies
Preheat oven to 350°F. Coat a 9×9x2-inch pan with nonstick cooking spray.

In a large mixing bowl, beat the margarine, sugar, egg, egg white and vanilla until light and fluffy. Combine flour, cocoa, espresso powder and baking powder. Gradually add the dry ingredients to egg mixture, mixing well. Stir in chocolate chips. Pour batter into prepared pan. Bake for 20 to 25 minutes or until toothpick inserted comes out clean.

Per Brownie:
103 Cal; 5 g Fat (1 g Sat Fat); 14 g Carb; 9 mg Cholesterol; 64 mg Sodium; 1 g Fiber

Exchanges:
1 Other Carb; 1 Fat

Keep a look out for yummier but a little more fattening recipes from Pastry Girl of Pastry Girl Confections. Happy Holidays - Christmas, Hanukah, and Kwanzaa!

If you had more than your share of cocktails last night, recovery is always challenging. This is especially true when you are in your 30s and 40s. Recovery takes so much longer than when you were in your 20s. I would like to share a few things that I do to recover the next day:

Drink nothing but water all day. If I feel I over did it on the sugary cocktails, I try to hydrate myself and eliminate as much sugar as I can the next day. No sodas, no juice, no alcohol, no sweets – JUST WATER! (Tip: Drinking lots of water in between cocktails helps too).

Get a workout in. It really does help me feel better to sweat out some of those toxins I put in my body the night before. Plus I just feel less guilty by trying to work off some of the calories I consumed. Top off your workout with a high protein meal to help your body recover from the workout.

Eat lots of good stuff – veggies, protein, and lean meats. This of course is my choice of food and doesn’t have to be yours. Okay, I may sneak in some french fries along with the salad. Some may turn to greasy foods to recover from a night of too much alcohol. There is some scientific evidence that supports this is actually good for you since high fatty foods slow down the absorption of alcohol. So eating the greasy food before you drink may prove to be better than afterwards.

Sleep! I really try to get my full 7-8 hours of sleep if I can, but often alcohol can cause for a restless night. So if are able to, take a quick nap the next day to recharge. This of course only works if you don’t have to work the next day (although I am known to take a quick snooze at my desk) or have children to take care of. As one of my girlfriends says, “There is no such thing as sleeping late after a night with the girls, when you have a 3 - and 7-year old who want breakfast at 6 a.m…on a Saturday!” So mommies, I say try to play the quiet game with your little ones for about 20 minutes and see if you can sneak in an afternoon nap! Popping in the Shrek 3 DVD will probably work too.

Well it is officially that time of the year — holiday party time!! That’s right, the time to mingle with co-workers and clients, show-off your new significant other, and schmooze your boss for that Christmas/end of the year bonus. But, what people tend to love most about holiday parties is that there is generally great food and an open bar. Who can resist the all-you-can eat shrimp cocktail station, delectable mini crab cakes, or the pomegranate martinis? Maybe we can’t, but maybe we should. When it comes to eating and drinking at the party, the sky is NOT the limit. Just because the invitation says open bar, doesn’t mean YOU are in charge of keeping it open all night. Remember, everything should be done in moderation. What’s in your favorite holiday drink may have you busting out of that cute little cocktail dress by the end of the party! What you may not know is that so many of the cocktails contain tons of calories and sugar. Some have more than your favorite scoop of ice cream. Of course, we all know that too much alcohol has proven to have harmful effects on our health. Now, I would be a hypocrite if I said don’t drink at all, but what I am saying is be aware of what you are putting in your body. Don’t overdo it this year by adding too many extra, extra calories to your diet. Trust me, I will be taking my own advice.

So what’s in your favorite holiday drink?
Apple Martini: 235 calories, 11.5 sugar, 11.6g carbs
Martini: 185 calories, 1g carbs
Champagne: 182 calories, 5g carbs
Margarita: 408 calories, 25g carbs
Mojito: 180 calories, 22g carbs

For you non-alcoholic drinkers:
Hot Chocolate: 320 calories, 38g carbs, 16g fat
Eggnog (w/o liquor): 343 calories, 21.4g sugar, 34.4g carbs,19 g fat
Peppermint Mochas: 470 calories, 61 g carbs, 22 g fat

Check out Newsweek and Health Magazine for some of the latest reports on the effect of alcohol on women’s health. There are several studies that indicate alcohol can be more harmful to a woman’s body than a man’s, while some say that moderate drinking is actually good for your health. There are even studies that show the occasional glass of red wine can have health benefits like reducing your risk of heart disease, dementia, and some cancers. Although, the benefits of drinking wine were seen more in women over 55 than younger women. But the key word here is “occasional.” We often make the mistake of thinking that drinking wine is better than drinking hard liquor or beer, but alcohol is alcohol. Wine should be drunk in moderation, just like any other alcoholic beverage.

Naturally, if you are pregnant or planning to become pregnant soon, then you shouldn’t be drinking at all. Alcohol can have detrimental effects on the fetus and can result in birth defects such as fetal alcohol syndrome. Even the French, who have been known not to discourage women from having the occasional glass of wine during pregnancy, are placing warning labels on wine and alcohol for pregnant women.

Now, we all know that too many cocktails are just not a good idea. Think about how you feel at the end of the night – sluggish, dehydrated, and maybe a little nauseous. In the morning, you probably don’t feel that much better. More than likely you have a bad headache and are moving a bit slow. So, as you hit the next holiday party or go out with friends to toast to the season and the New Year, remember your health and keep everything in moderation! Salud!