Boots McBlog

Santa Claus is coming to town and along with him come all the holiday goodies and sweet indulgences.  If we don’t watch out, it is easy to end this season looking like the chubby red suited man.

I was asked to share tips on staying healthy and fit through the holidays.    Below are the notes and video from my visit to KTHV’s C-block on yesterday’s noon production.

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A study published in the New England Journal of Medicine discovered surprisingly, the average holiday weight gain is one pound.   One pound may not seem like much, but this one pound is the one pound we typically keep with us all the year through.  The cycle repeats each year, until 10 years later, we are rocking round the tree ten pounds heavier.

Believe it or not, we can glean some helpful hints from Jolly St Nick himself to keep our weight down and our health in check during this season.

Making a List & Checking It Twice:

In a study by Kaiser Permanente Center for Health Research, over 2000 dieters were encouraged to record their meals and snacks.   The study found the single best predictor a participant’s weight loss was whether the person kept a food journal.  The number of pounds a person lost was directly related to the number of days they logged their food intake.

Today, thanks to technology, a food journal is just an app away.

Lose It

http://www.loseit.com/

This app allows the user to set goals,  view calorie budgets,  record food and exercise, and  in addition to its extensive food library is equipped with a UPC scanner to drop in nutritional information from a packaged product.

Sparks Diet and Food Tracker App

http://www.sparkpeople.com/

The medical community rates this the highest in diet apps.  It is versatile across platforms from web, to iPad, to iPhone.  The app provides food and exercise tracking capabilities.  In addition, Sparks offers a free weight loss plan that can be implemented for all those new year’s resolutions.

My Fitness Pal –

http://www.myfitnesspal.com/

From an informal twitter and facebook survey, I found most of my friends and colleagues prefer the My Fitness Pal app.   The app is available for iphone, android, blackberry, and allows web based access.  The app touts having the largest food database.

Calorie Count App

http://caloriecount.about.com/

Like the aforementioned apps, this one has an extensive database, community support options, and provides a web based option and iPhone app.   For those who cook and eat at home, this is the ideal option for calculating calories in favorite homemade dishes.    The iPhone app also has an option for voice recording, hands free option for recording intake.

 

 

Find out who is naughty and nice

Opt to be the coworker or party guest who brings the “nice” foods.   Fresh veggies with a low fat dip can be full of fiber, low in calories and help to reduce plate space that could be taken by higher fat foods.  Enjoy noshing with friends without the caloric guilt.

For dip,   mix 1 – 16 oz carton of lowfat sour cream with 1 envelope package of dry ranch dressing seasoning mix.   Chill.  Arrange broccoli on a platter in the flat triangle shape of a Christmas tree.  Top with grape tomato ornaments, and yellow pepper strips for ribbons for a festive look.

 

He sees you when you’re sleeping….

One of the best gifts you can give your waistline and your overall health is a good night’s sleep.

In a study of over  1000 participants, those who slept less than 8 hours per night had undesirable levels of appetite related hormones and increased body fat.

Hormones leptin increased and grehlin decreased which causes an overall increase in appetite.    In addition to the decreased satiety, tired people often reach for high calorie, sweet foods and high carbohydrate containing foods for quick energy.    Those who are well rested have more energy and less desire for high calorie foods.   Eight hours of good quality sleep not only makes you feel great,  it can make you look great too.

To wrap it all up…

Keep a list, check it twice.  Choose nice foods.  Get some sleep.

These small steps will help you remain “good” this holiday season for your health’s and goodness sake.

 

 

 

Cheers, Y’all!

xxoo,

boots

 

 

 

With Thanksgiving 2010 now a mere memory,  we can expect the plethora of holiday treats all around us to multiply – from the parties held by families and friends, to the casual breakroom get togethers, to those once-a-year specialities. Surviving all of the fetes with minimal to no damage to your waistline  can be quite a feat.   Last week, the kind folks at KHTV asked me don my nutritionist hat  to share how we can beat the bulge through the holidays.   In case you missed it, here are my tips wrapped up here.

Plan to MOVE

Know the special events on your schedule.   Will you be dashing from work to a holiday party?    Will you be eating or drinking a few more glasses of punch or wine than a normal night?    If so,  then it is more important than ever to keep up your exercise routine.  Make exercise a priority in your holiday schedule.   It not only will help you keep that trim waistline,  it will also help to defuse any holiday tension.

At the office,  take the stairs as much as possible.   Let’s face it,  when Suzy Cream Puff brings in her great grandmother’s world famous divinity,  are you really going to say, “no, thank you”?     Probably not.   If you have ADDED taking the stairs to your usual exercise routine, then you can help offset those extra calories.   ( not to mention, you’ll get a headstart  - You’ll own that stairwell when all those mamby jamby resolutionists arrive in January) .   For those of you not in a formal office building,  take the stairs wherever you are  - in the mall, at the church, in the hospital   and choose a far away parking place.   Don’t grumble when someone gets that up close spot.  Come 2011,  you’ll be fitting in your skinny jeans and you’ll be thankful.

Incorporate new traditions of activity with family or friends.  Many towns have holiday races/5ks, sign up to be part of one.  Set up a team of friends or family to join you.  This is something new I’ve added to my list of holiday cheer this year.  I’ve loved talking gifts, shopping, recipes while running with my girlfriends.  And I know we are going to be excited when we cross that finish line in a few weeks.

Not up for a race ?  Even easier, ask a favorite family member to go on a “walk and talk” to catch up after or before your holiday meal (s).

Don’t Chug the Calories!

Calories from that extra drink add up. A glass of wine (4 oz) contains the same amount of calories as a cookie. Mixed cocktails and eggnog can contain as many calories as piece of pie or cake. At parties, eating lots of rich foods and consuming more alcohol than usual can easily pack on a pound (3500 calories) in one night / week  of over consumption.   Also be mindful of how much wine you are being served per glass.   A serving size of wine is half a cup (4 oz),  today most restaurants are serving 8-12 oz which can be a whopping 300 calories.     Most of us wouldn’t reach for ANOTHER dessert at a party.  Keep this in mind when you are filling yourself with the spirits of the holiday.

Also think twice about those tasty holiday coffee drinks that show up this time of year.   From lattes spiked with pumpkin, eggnog, or peppermint,  a medium drink made with 2% milk and whip cream can add up to an extra 500 calories to your day.  Some hot chocolates can boast as much if not more calories.   They may be in liquid form going down, but too many will show up  in a solid jiggle in your middle if you down too many of these a week.

Great NEWS!

If you are reading this article, that is a step in the right direction.  Those who are most concerned with gaining weight over the holidays are most successful at beating the bulge.  So, keep it up.    When attending or hosting a holiday party, offer healthy options such as  baked apples for dessert.  Try hummus dip with fresh veggies or Roasted veggie skewers.   Be the guest to bring the healthy option to a party.   While some folks may snicker or mock the healthy holiday,  I guarantee you,  there will be others standing around thankful for lighter option.    We’ll also be the ones with less rolls when January 1 rolls around.

Speaking of rolls,  while rumors have circulated that holiday weight gain can range from 5-25 pounds over these decadent days,  the truth is most folks average a pound weight gain.   A pound!   We are getting all worked up about a pound?   Well, yes,  we should.   According to researchers,  it’s this one pound that we don’t stress over and it stays with us from the holidays all the year through.  Until next holiday when we add  another pound.  Before you know it,  we’re staring down our forties with an extra 10 pounds wondering from where it came.   THis my friends is what I consider the scary ghost of Christmas past.

Starting today,  we can make our plans to navigate the holiday parties and fare with success.   Get moving / Keep moving.   Skip those extra cocktails and coffee drinks.   Choose health.   It is the best gift you can give yourself and others this season.   Not to mention,  we’ll be on track to hang out with the very posh Ghost of  Christmas Future….you know the ghost who likes to show everyone pics from Summer vacation where we rocked our swimsuits.

There’s a crispness in the air and it’s time to break out the sweaters (to wear through the morning at least)   Layering my wardrobe got me to thinking about layers on a plate.  It’s been awhile since I’ve posted a recipe.   Partly because what I’ve been cooking lately hasn’t been too exciting.  Or  I’ve been so hungry by the time I’ve prepared it, I didn’t want to stop, style and take a picture of it before diving in.  Thankfully this treat is QUICK, easy,and absolutely delicious.    Perhaps, I’m late to the game on this one and everyone is already eating it.    I can’t believe I never thought of layering hummus before now.     If you are looking for a healthier dip option on for your tailgate parties- this is it!   The Angler and I have become quite addicted to it.

Layered Hummus

1o oz prepared hummus from grocery deli

1-2 tablespoon cucumber, seeded and chopped

1-2 tablespoon tomato, seeded and chopped

1-2 tablespoon red onion ,chopped

1-2 tablespoon feta cheese, crumbled

1-2 tablespoon kalamata olives, pitted and chopped

1 tablespoon fresh majoram, chopped  (optional)

In a small 2 cup dish,  spread hummus and topped with veggies.  Chill and serve with pita chips* .   Yes – it’s THAT easy.

* If  wanna make it a wee bit harder you can make your own pita chips.   I buy soft pitas and cut whole pitas into 8 wedges.   Place on a cookie sheet.  Spray lightly with canola cooking spray.  Sprikle with Lemon Pepper seasoning.  Bake at 400 degrees for  7-10 minutes.

This quick fix will definitely score big taste points!

Cheers, Ya’ll!

It’s been awhile since I’ve made an entry under “boots’ camp”.   Frilly dress /bathing suit season is frightfully near.   The warmer weather reminds me that comfort food of the winter has made my spring duds a little less comfy to wear.   Never fear,  its a great time to make some more tweaks to my habits.   Confession – I’m a snacker.   I honestly could live on party food,  snacks and sweets.    Thankfully there are so many healthier options out there these days to make my afternoon crunch time – a little less guilt ridden.   I plan to start sharing a few more of my recipes and food finds along the way.  

In a complete about face from my previous ladylike post,  I have the sense of humor of a fourth grade boy….which is why I find this snack not only delicious – but  the name makes me giggle.       Pirates Booty is an all natural rice / corn puff.   No trans fats  ( those yucky globules that gum up your arteries)  and they are gluten free.  ( Gluten is a protein in wheat to which many many folks are developing an allergy signified by intestinal pain, joint pain, and/or skin rash).   I’ve been lovin’ the Aged white cheddar flavor for over a year now after I noticed my health conscious best friend feeding it to her two year old.   If you’ve never seen it, it is usally over in the “healthy/ natural” section of your local market.  When I shopped Whole Foods last week,  I was ecstatic to find the myriad of flavors available.   Salt & Vinegar, Veggie, Cheddar, BBQ.    They also have them available in snack bags of 1oz serving making them perfect for packing a lunch for kids or yourself or toting to the pool or ballfield.   A 1 oz serving has 130 calories and 5 gm fat which is comparable to baked chips – but these little puffs provide more volume and crunch time, plus all the flavor and NO orange dust all over your fingers when you are finished.      Just like the package says “thar be good”.    Silly name, low in calories  means  a perfect snack for a laughternoon break.

Disclosure: the FCC  prefers me to tell you that Pirates Booty nor Whole Foods is paying me to write this.  Of course,  I would be thrilled if they would.  But they aren’t  - these are strictly my lil ol opinions.

Cheers, Y’all!

Dear Miss Emily Post,

My deepest regrets for my next blog entry.

Sincerely,

Boots

When chewing gum was introduced to the United States in 1871, Emily Post would not even speak of the subject.  It was declasse, not to mention, to some  it was immoral.      Jump 140 years into the future and you are bound to see someone, somewhere smacking the stuff in public.  ( I use the word, “smacking” as it is the  word my mother used when I was growing up  to emphasize her disgust at the habit)  To mom’s dismay,  I happen to love to chew gum.  Many of us do.

The other night as I sat watching the Oscars,  I spied  Sarah Jessica Parker – queen of fashion – bedecked in her Haute Couture Chanel gown chewing away.    First I was horrified at her lack of civility, but  I then thought to myself – “That’s how she stays so skinny.”   Yes, chewing gum can actually shed some pounds.

The New England Journal of Medicine published a study citing the act of chewing gum can increase caloric expenditure each day  by 20%.   Eleven calories per hour were burned – not much-  but it adds up.    The study concluded that chewing sugar free gum every hour you are awake could possibly lead to an 11 pound weight loss in a year.   Wow!  11 pounds!!   Before you get too excited,  this means ALL waking hours – in the shower, at the gym, in that important, must -seal -the deal presentation.   Um -  the latter is not such a good idea.    It is still important to mind your manners.

While you may not be able to chew gum ALL the time to reach the full 11 pounds weight loss,   chewing sugar free gum can help you decrease cravings for higher calorie snacks and curb your appetite.  It can increase gastric motility by stimulating saliva production and may calm some symptoms of indigestion.  ( Warning – Obligatory negative medical news Note to follow: swallowing too much air may lead to increased indigestion or gas.  Some sugar free sweeteners such as sorbitol may cause gastric distress if taken in large quanitities.  Sorbitol is the key ingredient in most laxatives)   However – in more good news, gums sweetened with xylitol may help to reduce dental caries.    And perhaps the reason, I reach for it most often is that chewing gum in a rhythmic pattern can help to reduce anxiety and stress.   I happen to be that toe tapping, fidgety girl in meetings  and I always have a pack of Orbitz’s  flavor of the month on hand.

Of course, for Emily’s sake and my mother’s,  one should never blow bubbles in public,  “pop” it, or dispose of it by simply spitting it out.   Wrapping the used product in a paper and then disposing of it in a receptacle is best practice.  I can’t believe I actually feel the need to have to say that…. but  those of us who have ruined a pair of pumps by stepping in a bubblicious mess would appreciate if everyone would heed these common courtesies.

When in private – that’s a different story – smack away.  Blow a big ol bubble.  Have fun – and just think of all the good your are doing for yourself.  Now that’s something to chew on.

Cheers!

**special thanks to Hestands in the Heights for allowing me to snap a shot of their gum display that always makes me happy when I  see it.