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Posts Tagged ‘counting calories’
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September 22nd, 2009
Snack Attack: The Bar Exam /// 1 Comment ///
By Cheney
Guest Post from Jeff Ford, H3 Program Intern
As Americans we are always on the go, things to do people to see right? The only problem with keeping our commitments and sticking to these busy schedules is sometimes our lifestyles seem to throw our nutrition on the back burner. In all honesty it’s no ones fault, just the way life is!
With school now back in full session and work beginning to pick up, it becomes very difficult to make the right choices or even have time to grab a snack.
Fruits, vegetables, and unprocessed foods will ALWAYS be the preferred route, but today I’ve got some great alternatives when time doesn’t allow for that H3 Metabo or cutting up them apples, and sprinkling that cinnamon.
Over the years, I have tried many nutrition (snack and meal) bars each with their own unique flare. I have grown accustom to choosing the healthiest bars whether traveling or switching between college classes.
These are my favorites:
Fiber One – Packed with fiber, 35% of your daily fiber (9 grams) and only 140 calories! The only issue here is one of the ingredients is HFC (high fructose corn syrup), which should be consumed in moderation. Flavors include: oats and peanut butter, chocolate, caramel, apple streusel, and strawberries.
Kashi Go Lean Crunch – Pretty amazing bars, surprisingly low in fat and delicious. These bars are rather new to the scene, but provide superior taste to the previous TLC bars, yet again another great option provided by Kashi. (try the caramel)
Luna Snack, Nutz over Chocolate – I had never heard of these bars, but they look great nutritionally, especially if your looking for a lower calorie option. Trusted and tasteful brand, certainly time to try (I can’t wait)!
South Beach Living Snack Bars – What it lacks tastefully the bar makes up nutritionally, another very nice low-calorie option with minimal sugars.
CLIF Bar* – In one word these bars are … Phenomenal. Great for hikes and other adventures, plus 70% of the ingredients are certified organic. These scrumptious oats can be confused for a candy bar. The only evident concern is definitely moderation because of the amount of sugars. Flavors include: chocolate brownie, carrot cake, peanut toffee buzz, crunchy peanut butter, oatmeal raisin, and plenty more.
PowerBar Harvest* – Much better tasting than the original “PowerBar” and packed with added protein. If you like whole-grains this is the perfect choice for you. Again, watch the amount of sugar, nevertheless a great supplement with time constraints. A few sweet flavors include: double chocolate, chunky cherry crunch, oatmeal cookie, etc.
Odawalla Bar* – Rather new to the scene, yet these bars have made their mark in my mind. Contain nothing artificial – organic oats, bananas, raisins and citrus. Some cool flavors include: mocha walla, superfood, chocolate peanut butter, and more!
* Pair these with a fruit or small salad for an on the go breakfast or lunch!
|
Snack Bars
|
Fiber |
Protein |
Fat |
Sugar |
Taste |
Calorie Rating |
|
Fiber One (140 Calories) |
A+
|
C- |
B |
B |
A + |
B+ |
|
Kashi Go Lean Crunch (150 Calories) |
A- |
A- |
B+ |
C+ |
A |
B |
|
Luna Snack, Nutz over Chocolate (80 Calories) |
D |
C |
A |
A - |
NEW! |
A+ |
|
SB Living Snack (100 Calories) |
B+ |
B+ |
B- |
A |
C |
A |
| On the GO Meal Bars
CLIF Bar (250 Calories) |
B+ |
A- |
B+ |
D+ |
A+ |
C- |
|
PowerBar Harvest (240 Calories) |
B+ |
B |
A- |
D |
B+ |
C |
|
Odawalla Bars (210 Calories) |
B |
A- |
A |
D+ |
A |
C+ |
|
Rating of B = |
3g |
5g |
Sat. < 3g |
<10g |
Preference |
150 |
Honorable Mentions:
Snack:
Gnu Bar – One of Bob Wright’s, H3 Director of Education favorites. These bars can only be ordered online, but contain the highest amount of fiber for the least amount of calories out of any bar by far (130 Cal. 12g Fiber 4g Protein).
Meal:
Larabar Bar – Definitely one of my top bars when I can’t squeeze in a meal, they are simple, but satisfying. Minimal ingredients, the chocolate coconut rocks all-natural dates, almonds, walnuts, unsweetened coconut and cocoa powder.
(220 Calories, 5g Fiber, 5g Protein)
Luna Bar – designed and targeted for women, not going to lie they are very tasty I just feel weird purchasing them. Also, owned by the CLIF Bar company.
(180 Calories 3g Fiber 10g Protein).
So did your bar pass the exam? Hopefully, otherwise it may be time to study up and switch to one of these tasty treats. Lastly, remember these snacks are no substitutes for fresh whole foods or the patented H3 Metabo Meal. These are excellent choices; however should be consumed in moderation.
/// 1 Comment ///
September 18th, 2009
Sweet Tooth /// No Comments ///
By Cheney
You know when you have one of those weeks when all you can think about is CHOCOLATE!?! Well for me, no matter the time or place, my sweet tooth was ACHING.
If you have experienced this – you understand my pain. My world revolved around satisfying that urge – and I wasn’t going to stop until I had my hands on that sweet little morsel!
So, I am going to listen to my body (and stomach) and have a piece of chocolate…in moderation. That way, I can go about my day and get the cocoa off the brain.
Lucky for me, I have my hands on the H3 Fudgy Brownie recipe, so I was able to savor the chocolate-y goodness! Lucky for you, I am going to share the wealth.
So here you go – the coveted H3 Fudgy Brownie! (Just make sure to share!)
H3 Fudgy Brownies
Ingredients
¾ cup Flour
1/3 cup Cocoa Powder, unsweetened
½ tsp. Baking Powder
¼ tsp. Salt
¼ cup Semi-Sweet Mini Baking morsels
2 T. Butter
2 T. Cottage Cheese, 1 % pureed
1 cup Sugar
1 T. Lite Chocolate Syrup (Hershey’s)
2 tsp. Pure Vanilla Extract
1 each Egg
Preparation
Preheat the oven to 350 F. In a medium bowl, combine flour, salt, sugar, baking powder and cocoa powder. In sauce pan, melt butter, then add chocolate syrup. In a separate bowl, mix egg, vanilla, pureed cottage cheese and butter mix. Mix the wet ingredients into the dry. Mix will be very stiff. Then place mix into a lightly greased pan. Top brownie mix with chocolate morsels. Bake for about 15-20 minutes or just until the brownie puffs up.
Number of Servings: 16
Serving Size: 1/16th
Calories: 90
Fat Grams: 2.5
Don’t forget – Members, you have access to over 200 recipes on our Members Only website! Check it out.
/// No Comments ///
September 3rd, 2009
Writing your pounds off one meal (and snack) at a time…the power of a food journal /// No Comments ///
By Cheney
Guest Blog, Kelly, H3 Marketing Specialist
If you were to add up your calories from yesterday, would you be able to recall everything you ate? And if you could, would you count it all? (Even the few remaining crumbs of coffee cake left behind in the break room – okay maybe it was a baby piece.) You may not think OR may not want to think that it all adds up- but it does.
When I first went off to college, I didn’t gain your typical “freshman fifteen.” Oh no, for me it was more like the freshman thirty (thirty-two to be exact). I didn’t even realize it until the summer after my first year, when I saw a picture of myself and thought- WHO IS THAT? Anyways, I hadn’t realized I’d gained that much weight because I THOUGHT I was eating quite similar to what I had been at home. On top of that, I’ve always been an active person.
My mom was just as baffled (or so I thought) by my weight gain as I was, so she suggested that I log what I ate to see if that’s what had changed (moms always know best AND they’re always right). So that summer, after eating each meal and snack, I would make note of it and record it in my diary at the end of the day. I’ve never been a diary person so this took some major getting used to.
I did this through the WHOLE summer and continued to do so when I returned to college my sophomore year. I soon found that my food diary was the eye-opener I had needed- it was clear that I was a HUGE snacker and not only that, but I would eat HUGE meals (my portions were at least double that of my meals at home).
Needless to say, once I noticed this trend- I cut it out! It wasn’t even that I had much to change, as I continued to eat the same meals- I just watched my portions, and I still had snacks but they were much healthier and much less frequent(!!!).
After my sophomore year (when I had pretty much returned to my normal weight), I stopped my food diary. It’s not something that I think is necessary, but whenever I start to feel like my healthy meal plan is slipping…I’ll start back up again.
Last year, a weight loss study conducted by the Kaiser Permanente Center for Health Research found that participants who kept a food journal lost about twice as much weight compared to those that did not keep one- and not only that, but they sustained the weight loss.
For more information and tips on food journaling, visit WebMD.
/// No Comments ///
September 1st, 2009
It’s an Optical Illusion! /// 2 Comments ///
By Cheney
Let’s take it back to the 1960s. Not only would we be running around in hot pants and miniskirts, singing “I Want To Hold Your Hand,” watching Neil Armstrong walk on the moon – but we would be [smaller] eating off of a groovy 10 inch plate.
Now fast forward to the year 2009- where after we spend hours watching reality TV, drive thru Hardees for a hearty dinner - a Monster Thickburger (all 2/3 pounds of meat, cheese and bacon), and later come home to Twitter about it all…And we wonder why we have an ever growing obesity epidemic?
Over the years, many different health initiatives have been put in place to encourage America to take steps to get active, eat healthy and lose weight. One of my favorites is the Small Plate Movement.
The Small Plate Movement encourages American families to lose weight and feel healthier by simply reducing the size of their dinnerware, without having an effect on their perceived fullness or satisfaction. Since 1960, the surface area of the average dinner plate has increased 36%.
Research shows that people perceive serving size not by the label on the box, but rather in relation to the size of their dish. Let me put this into perspective- a 3 ounce portion on a 10 inch plate will look like a huge helping so you’ll most likely stop there, whereas a 3 ounce portion on a 12 inch plate will much smaller (like you’re not getting enough food). As a result, we tend to over-serve, over-consume (the Clean Plate Club) and over-eat on larger plates.
A two inch difference in plate diameter or will result in 22% less calories at each meal. To put this in perspective – if the average dinner is 800 calories, a smaller plate would lead to a weight loss of around 18 lbs per year for the average sized adult.
Starting today – September 1st – I challenge you to join the Small Plate Movement and eat off a 10 inch plate for your largest meal of the day for the whole month.
I think you will be pleasantly surprised…
Are you interested in learning more? Click here to read more about the 5 W’s of Portion Control.
Source: Smallplatemovement.org
/// 2 Comments ///
August 20th, 2009
Dining Out Guide: Asian Cuisine /// 2 Comments ///
By Cheney
It’s getting closer to the weekend…and for me that usually means dining out.
This weekend, I am planning to visit one of my favorite restaurants Hinoki — I never pass up a night of fresh sushi!
So for one of America’s most popular take-out options – look below for the ‘Unwise, Better, Best’ options.
As always, PORTION CONTROL is key. Generally, while dining out you will receive a larger portion than normal. Try asking for half of your meal boxed ‘to go’ before they serve it to you. Or split the entree with a friend.
UNWISE
- Fried Rice
- Egg Rolls – can have up to 200 calories per roll!
- General Tso’s Chicken (a sweet and spicy deep-FRIED chicken dish)
- Sweet and Sour Pork — generally anything labeled ‘Sweet and Sour’ will contain lots of sugar and calories!
- Pot Stickers (Deep Fried Veggie Dumplings)
- Tempura — don’t let the name throw you off, tempura means ‘fried’ so even if it is Tempura Veggies – BEWARE!
- Soy Sauce — watch portions, contains LOTS of sodium!
- Lo Mein noodles — be wary of HUGE portion sizes.
- Sushi choices that are tempura based with extras like cream cheese or mayonnaise dressings, like the Philly Roll.
BETTER/BEST
- Egg Drop or Wonton Soup
- Shrimp Chow Mein
- Moo Goo Gai Pan (Sliced chicken breast and stir fry veggies, usually in a light sauce)
- Chop Suey (One of the few dishes often prepared without meat – VEGGIE OVERLOAD!)
- Hot Mustard Sauce
- Miso Soup
- Stir Fry Veggies
- Edamame (Soy beans)
- Cucumber Salad
- Sushi — choose Maki Sushi, Salmon and Tuna Sashimi
- Ponzu and Ginger Sauces/Dressings (ask for all dressings and sauces on the side!)
My mindful eating challenge: Try using chopsticks! Not only will it help create the ultimate Asian experience, but will slow down your eating.
Have you ever tried eating rice with chopsticks? It’s like dancing with two left feet!
One last thing, don’t forget your fortune cookie! A low-calorie, low-fat dessert (only 30 cals per cookie) — with a surprise inside.
Today’s fortune: 
/// 2 Comments ///
August 13th, 2009
Get Your Snack On /// No Comments ///
By Cheney
Here at Hilton Head Health, we encourage small 100 calorie snacks called Metabo Meals which are designed to prevent overeating, stabilize blood glucose levels and increase your metabolism. These snacks are often fresh fruits, vegetables, low-fat yogurt or even a small muffin.
So when you feel that 3:30 pm urge to hit the vending machine – try to quench your ‘craving’ with one of the snacks listed below.
Crunch on This
- 1-2 Rice Cakes with 1 Tbsp. of Nut Butter
- 100 calorie pack of popcorn (ex: Smart Pop)
- 1/2 cup of dry cereal (ex: Kashi Go-Lean, Mini Shredded Wheat, Fiber One)
- 4-5 whole grain Melba Toast
- 1/2 cup of raw carrots
- 14 animal crackers
Spice and Ethnic
- 1-2 oz. ground turkey with diced tomatoes and taco sauce
- Stir-fry with low-sodium soy and teriyaki sauce
- 2 oz. (about 30 pods) edamame
- 1/4 cup salsa with 5 whole grain, low-sodium, low-fat Triscuits
- 1/4 cup H3 hummus and 6 pita chips
Salty Satisfactions
- 4 whole wheat Melba Toasts with 4 turkey pepperonis and a sprinkle of skim mozzarella cheese
- 1 0z. (small handful) peanuts or pistachios
- 100 calorie pack of popcorn (ex: Smart Pop)
- 1-2 oz. sundried tomatoes
- 6 whole grain, low-sodium, low-fat Triscuits
Sweet Nothings
- 4-6 oz. low or non-fat yogurt
- 1/2 cup frozen yogurt
- 1/2 – 1 cup fruit smoothie
- 1/4 cup sugar-free pudding or Jello
- 1/2 – 1 cup strawberries dipped in fat-free whipped cream
- 1/2 – 1 cup frozen blueberries or grapes
- 1 rice cake topped with 1 oz. yogurt, berries and cinnamon
Chocolate Attack
- 1 – 2 sheets chocolate graham crackers
- 1 – 2 chocolate crunch rice cakes
- 100 calorie pack of cookies
- 1 piece or serving of dark chocolate (look for 70% or higher cacao content)
- 1/4 cup dark chocolate or chocolate fudge sugar-free pudding
/// No Comments ///
August 12th, 2009
Exercise in Uproar /// 2 Comments ///
By Cheney
Recently, an article in a major media outlet has raised an important health question: Is exercise really an effective means for weight loss?
Jessica Lynn, H3 Director of Program Development has addressed this question with the following letter.
As a member and certified Health Fitness Specialist of the American College of Sports Medicine (ACSM) and a health and exercise professional, I can affirm that the answer is a resounding yes! A vast amount of research has definitively proven that exercise, when combined with a healthy diet, results in both weight loss and maintenance of a healthy weight. ACSM just released an updated, evidence-based scientific position stand in early 2009 that proves these exact points.
Further, there is little evidence to the claim that exercising produces hunger so uncontrollable that it leads to weight gain. In fact, a recent study from the University of Pittsburgh proved just the opposite: overweight and obese women didn’t eat any more food after 40 minutes of exercise than they normally would when sedentary.
Exercise does require effort, and it does require self-control. But when these are combined to form a healthy lifestyle, the rewards are beyond substantial. Economically, expenditures are reduced (the recent Weight of the Nation conference reported that obesity accounts for some $147 billion in health care costs per year); and people lead more enjoyable, more energetic and happier lives.
Even for the non-overweight, exercise provides benefits that no single pill or prescription ever could. It treats and prevents numerous chronic conditions, such as heart disease, high blood pressure, type II diabetes, and even depression.
Exercise is a health tool we all need, regardless of our weight, and it is my sincere hope that the public takes its importance seriously. Further, advice about weight loss should come courtesy of a qualified health or fitness professional, instead of irresponsible articles that may not showcase the full realm of scientific facts surrounding the issue.
Sincerely,
Jessica Lynn
Director of Program Development, Hilton Head Health
Member/Certified Health Fitness Specialist, American College of Sports Medicine
Read the article here. Looking forward to hearing your thoughts and opinions about this topic!
/// 2 Comments ///
August 6th, 2009
SMART CART /// No Comments ///
By Cheney
The first grocery trip after returning home from H3 may seem daunting. However, appropriate planning and preparation will see you through to success. Here at Hilton Head Health, we make sure to prep you for your return through our SMART CART trip.
Our Nutrition experts take you on a trip to the local grocery. Not only will you gain great ideas for quick and healthy meals, but you will be able to compare and contrast the options in the ‘unwise, better, best’ categories. You will practice developing a healthy shopping list, experience optimal food selection and learn how to manage the tempting aisles of your favorite store.
Here are a few expert tips on how to get through the grocery store without anything ‘sneaking’ in your cart!
1. Plan ahead. Make a list before going to the store of everything you need for the week. Click here for the H3 Shopping list – just print, check the boxes, and you’re off!
2. Don’t shop when you are hungry or in a hurry – shopping at these times, you are more likely to make ‘impulse’ buys.
3. Shop the perimeter of the store. This is where you will find the healthiest options such as fresh fruits, vegetables, dairy and lean meats.
4. Spend the majority of your time in the produce aisle – make sure to buy fruits and veggies from all colors of the rainbow.
5. Fresh fruits and vegetables are best, but if you are worried about waste, frozen are a great alternative.
6. Stay AWAY from the snack food aisle. Notice how the chips, cookies and sugary sodas are all together in one place! (Better to avoid this aisle all together.)
7. Convenience is worth the extra cost. Individual baggies of pre-cut fruits and vegetables are perfect for packed lunches, snacks and quick salad toppers.
8. Instead of ground beef, try ground turkey breast, ground chicken breast or even soy crumbles.
9. Choose 100% whole wheat pasta and bread. The first ingredient should read whole wheat flour.
10. Learn how to read nutrition labels. Keep an eye on fat (trans and saturated), calories, sugars and sodium content. (Check back next week for a more detailed guidelines on how to choose ‘unwise, better, best’.)
These are just a few tactics to make your shopping trip a success. Do you have any grocery store strategies?
/// No Comments ///
August 4th, 2009
Dining Out Guide: Mexican Cuisine /// No Comments ///
By Cheney
When dining out ‘South of the Border’ style, portion control is KEY! With the temptation of mouth watering nachos and cheesy goodness, Mexican dining can be tough. However, not every Mexican fiesta is off limits, especially if you are ready to ‘translate’ the menu.
Ask your server not to bring out the never-ending Chip Basket. (Out of sight, out of mind) If you choose to have a guacamole or salsa dip – ask for corn tortillas.
Stay away from the Combination Plates, order off the A La Carte menu. Not only will you save a few $ – you can customize your own dinner.
Remember, you are the customer, so don’t be shy about asking to have your chicken grilled or sauces on the side.
Unwise
- Refried Beans
- Hard Tacos (These shells are deep fried!)
- Ground Beef
- Chile Rellenos (Fried cheese and meat stuffed peppers)
- Chimichangas (Deep fried burrito)
- Chalupas (Deep fried dough filled with chicken or meat)
- Nachos
- Cheese Quesadillas
- Churros
- Items topped in queso, sour cream
- Margarita (Can have anywhere between 300 – 700 calories!)
Better/Best
- Soft Tacos with Grilled Chicken or Fish
- Salsa
- Tamales
- Grilled Chicken Fajitas
- Black Bean and Veggie Burrito
- Shrimp Salad
- Brown Rice
- Pinto Beans
- Guacamole (Limit your portion to about 2 Tbsp.)
Are you surprised by where your favorite dish fell?
/// No Comments ///
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