Saturday, February 19, 2011

Soup!

A bowl of soup can really warm you up on a cold, grey winter's day. Canned soup is quick and easy, and there are tons of flavors to choose from. Here are a few tips for keeping your hot lunch healthy!

Check the label for the serving size, since many cans have 2 or 2.5 servings in them. If you have the whole can, multiply the calories and other information by the number of servings (2 or 2.5) in the can.
  • If you make a can of condensed soup with milk instead of water, add in the calories from milk.  They are not included on the label on the can!
  • Most canned soups are packed with sodium. 1 can can easily provide all that you need in a whole day.  If you are watching your sodium, choose a low-sodium version.
  • Get a low-fat or low-calorie soup.  They taste almost the same as the regular versions, but are usually a lot healthier.
  • Choose a soup with beans or vegetables, or add your own.  You'll get extra fiber and antioxidants, and the soup will be more filling.
  • Protein is filling, so choose a soup with beans, chicken or lean beef.
  • Have your soup with a few crackers instead a high-calorie helping of bread. 
  • Have your soup with salad (light dressing, of course!) to make a bigger meal without many calories.
  • Enjoy it!
If you want to make your own, stay tuned for the next post!

Sunday, February 6, 2011

Easy Exercise

Super Bowl Sunday is no excuse to skip your exercise for the day – it’s a great time to spend some active time with your family!


Get Some Fresh Air
If you’re lucky enough to be in a place where the weather allows it, go outside. Go for a bike ride, or jog with your spouse while your children bike. Set up an obstacle course in your backyard, and see who can get through it the fastest. Play follow the leader, and take turns leading for 1-2 minutes each. Walk to the supermarket to pick up a few last-minute essentials for your afternoon Super Bowl Party - and don't forget the veggies!

Stay Warm Indoors
If the weather’s keeping you indoors, take advantage! Hold a boot-camp with your family, and let your children lead it by telling you what to do. Chances are, they’ll delight in giving you a tough workout! Host a pre-Super Bowl dance party – turn on the radio, and dance to it. You can take turns each leading a song.

It doesn’t matter what you decide to do. The important thing is that you do something!

Thursday, February 3, 2011

Party Time!

Super Bowl Sunday is coming up, and that means football, friends, family, fun, and...food, of course!  What can you do to stay on your diet when you party?  Here are a few tips...

Bring Your Own
You can't control what else is at the party, but you can make sure that you have a healthy choice - bring it yourself! 

Bring some veggies with low-calorie dips.  Try baby carrots or carrot sticks, celery sticks, broccoli and cauliflower florets, asparagus sticks, red pepper strips, or cucumber coins.  Dip them in salsa or a low-fat or fat-free ranch or onion dip.

For a sweet treat, bring some fruit pieces on toothpicks.  They're colorful and festive, healthy, and easy to prepare.  Try cut cantaloupe or watermelon chunks, apple or pear slices, and orange or tangerine wedges. If you pick grapes or strawberries, you don't even need to cut them!

Need something warm?  Make a big pot of low-fat chili with beans, tomatoes, onions, celery, red peppers, and chili spices. Keep it vegetarian, or add some lean ground turkey.

Bonus: Your host will appreciate your contribution!

Be A Good Host
Good to your guests: Serve their favorites, and encourage them to bring their own contributions.

Good to yourself: Serve healthy choices to munch on.  Kindly offer to let your guests take away the leftovers so that they're not tempting you for the rest of the week.

Bonus: Clean-up is easier!

Choose Your Favorite
Let's face it: Super Bowl happens once a year, and there may be one or two Super Bowl Party foods that you look forward to all year. Whether it's chicken wings, blue cheese dip, or tortilla chips, don't deprive yourself. Just choose your favorite (or two), and have a small amount to satisfy your craving. 

Bonus: You'll be proud of yourself for demonstrating your control.

Have a safe party, and check back for a few tips on burning off those calories!