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

Why, yes, dah-lin, my nutritionist hat is blue.

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.

Dahling all I want for Christmas is health ( and a few more happy pills)

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.

Stairs are glamorous, dah-ling. And look, retail in the distance.

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).

Did Aunt Gladys really bring a busload of her grandkids? Let's make a run for it.

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.

Dah-ling, I really shouldn't. But how can a girl resist a cocktail that matches the couture.

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.

Dahling, swimsuit shopping is a beach when you skip the holiday buffet.

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.

My preference for asparagus is to buy pencil thin stalks. I think they are more tender, however thicker stalks can be just as tasty.    Asparagus is best stored  standing in a dish of water in the refrigerator until it’s use. (no more than 5 days after purchase) To prepare, gently bend the stalk and allow it to naturally break and discard the tough end.  Prepare steamed, roasted, or grilled.   And by grilled this means, you can use that panini maker or Boxer named grill for a quick fix.

Last night,  I tossed them with a teaspoon of Olive Oil and sprinkled with Lemon Pepper and placed on my panini grill for approx 4 minutes.   Many times, I’ll stop here and use them as yummy side dish.  However, for Sunday Supper, I used them for a pizza!  (see below)

Grilled Chicken & Asparagus, Caramelized Onion Pizza.

My oldest brother, who is an excellent cook and a fellow foodie,  told me about this concoction.  Just like his Xanadu album years ago,   I’ve taken this recipe and have made it my own.   It is one of my favorite spring meals.

2  4oz chicken breast*

1/2 bundle of Asparagus

1 vidalia onion/ sweet onion,  sliced

1 prepared  12 inch Pizza crust ( i.e. Boboli Whole Wheat Crust)

1 cup Italian Blend Cheese or Grated Fresh Parmesan

Lemon Pepper Seasoning, to taste

1 Tbsp fresh lemon juice

3 tsp Olive Oil, separated

1 tsp butter

Directions:

In a heavy saucepan or iron skillet  melt one tsp of butter with one teaspoon of Olive oil.   Place sliced onion in the pan over medium heat and slowly cook for 30 minutes until onions caramelize.  Remove from Heat.    ( While onions are cooking,  you will have time to prepare the chicken and the asparagus)

For uncooked chicken, sprinkle with Lemon Pepper Seasoning to taste and place on countertop grill.   Usually 5-7 minutes.  Remove from grill and allow chicken to rest 5-10 minutes.  Then chop into bite size pieces and toss with 1 Tbsp fresh lemon juice.

*For the chicken breast, you may choose to substitute rotisserie chicken breast or pre packaged grilled tenders to save time on preparation

Once Chicken is complete,  toss asparagus spears with 1 tsp of olive oil and lemon pepper to taste.  Place on counter top grill for 2-4 minutes.  Remove from grill and chop.

To prepare pizza, brush top of prepared pizza crust with 1 tsp of Olive Oil.  Top with chopped chicken,  chopped grilled asparagus, and caramelized onions.  Sprinkle with One cup of Italian blend cheese or Parmesan.  Bake according to Pizza crust instructions.  Usually 8-10 minutes at 450 degrees.  Yields: 6 slices

Calories per slice:  approx 225 calories.  Serve this with a side of citrus mixed fruit ( oranges and grapefruit)  for a colorful, vitamin packed, well balanced meal.

What an easy and delicious way to march into a healthy new season.

Cheers, Y’all!

p.s.   Of course, you know today’s soundtrack will definitely involve the Xanadu Soundtrack.

from my collection - my favorite LBD is this one by Gemma Kahng

The LBD is a great camoflauge for those times when we don’t feel quite as, well,  little.   And when we are at our peak fitness…VA VA VA VOOM!   Watch out,  there is nothing sexier than a pair of great gams extending from that dark hemline.

Like the number of LBD’s hanging in my closet, I’ve begun quite a collection of work-out apps on my iPhone to help me make the most of my couture.   The latest is  SHAPE Magazines Little Black Dress App.

Little Black Dress provides  12 total body strength training and cardio workouts specifically designed to sculpt, shrink, and strengthen a women’s figure in all the right spots — ideal for slipping into whichever little black dress style you desire.  Shoulders, arms, legs, abs,  you name it – there is a workout to help work those areas you most want to highlight.    There is also “5 minute pre-party Prep” workout which I adore.  Nothing feels better than walking into a party feeling strong.     The app also lets you listen to your own workout tunes while following visual step by step directions on each exercise.

Check it out today.   Just like a little black dress,  a strong body never goes out of style.

Cheers!

When Boots’ Camp started a few weeks back, I made the decision to be more regular with my exercise.   In the past, I have whipped myself into shape with the help of some very talented and TOUGH personal trainers.   Given that I am now on my “creative sabbatical”  I can’t very well justify to The Angler why the trainer is a “necessary” expense.  I also find trainers really don’t like to be paid with funny ideas and blog posts.     What to do?

I discovered www.iTrain.com by a fluke web search.  Lo and behold,  I feel like I have struck Gold (‘s gym).   For the cost of a monthly trainer,  I can have unlimited workout MP3 downloads for a year in a variety of areas of training.   They offer iTrain, iSculpt, iBallet, iStretch, iTread, iElliptical.   You name it – they have a program to help you achieve your fitness goals.    The music is fresh  – although typical – techno workout tunes.   Grace’s tone of encouragement is just enough push without being too much the drill sergeant nor is she too sugary sweet.       She also walks you through various levels from beginner to advanced runner on the iTread serious.  I’m NOT a runner’s runner.  And I’m more than a walker – so I can tailor my speed to her directives.  Now, I have personally set goals to reach those high jogger milage numbers she challenges .  I don’t like those other iPod ghost runners beating me.

If you don’t want to commit to a full year’s membership,  there is also an “a la carte” option that allows you to buy workouts individually to give it a test run (or walk)  or purchase a packaged  set of workouts.   They are ideal for those who have fluctuating workout times or who travel and use hotel gyms frequently.

Studies  show that women who listen to music while working out are 95% more likely to reach their workout goals.   iTrain is an incredible and easy way to stay motivated, push yourself, enjoy your workouts,  and get that Hollywood bod.

Check it out for yourself!   www.iTrain.com

Cheers!

As I sit and type each day,  there is good chance I am partaking one of my favorite things – pistachios.    Growing up in the south it wasn’t unusual to sit and shell pecans with family members – either on the porch or in the living room.     I’d help shell them from time to time, but I wouldn’t pop them like candy like many folks did.    I wasn’t one to grab a handful of peanuts, almonds, or cashews.   To be honest,  I’ve never been nuts for nuts.

During one of our California trips  a few years ago, one of the resorts treated us to unlimited pistachios.   Well, then – unlimited?  I might as well try them.  I was hooked.   And now I’m thrilled to know they actually have incredible health benefits as well.

A 1.5 ounce serving (about 30) pistachios each day can help to lower serum cholesterol levels  (Low density lipo-proteins = the BAD stuff)  and they also provide numerous antioxidants to help battle cardiac and other diseases.

In addition to these laboratory benefits,  according to Dr. James Painter a behavioral eating expert professor at Eastern Illinois University – de-shelling and eating pistachios one by one slows your consumption allowing you to feel full faster after eating less.  This “fooling” your body into eating less method is dubbed  “The Pistachio Principle”

Of course,  when I’m wanting to treat myself to something a wee bit more decadent,  I will enjoy a scoop of pistachio gelato.   Scrumptious and beautiful.   That pale green.  I pick up great gelato locally at ZaZa’s where they make it fresh in-house each day.   Or I may  snag Ciao Bella at the market.

Even as I glance around my home,  I find I’m quite fond of the pistachio color as well.    A few repurposed cabinets have  been given an antiqued pistachio wash.    These ottomans were custom built to provide a few extra seats when we are entertaining friends at the McCottage.  The soothing shade of green just gives soul to our home.  I even spied it as part of the summer color palette projected by Pantone.

Finley Dog would rather not model for us.

Whether its a shell, a carton of gelato, or a can of paint,   break open some pistachio today.  Your heart and soul with thank you.

Cheers!

Not too long ago,  I had a childhood friend call me with questions about her current diet.   As we discussed her needs,  I inquired, “tell me, what foods you eat that are green”    She paused and with thoughtful reply answered…”Jello and m&m’s”   I laughed.  Then I realized this is not far from the truth for most of us.

Since we were all wee ones, we heard our parents exclaim at dinner time – “Eat your vegetables”.  Some of you have the dinner time duel with your little ones now.   Vegetables are a great source of vitamins, minerals, fiber, and all sorts of phytochemicals  -  which we are just now discovering all of their wonders.   Vegetables are low in calories.  They help us to feel fuller.   They – yes, we all know it – are good for us.    So, then why do many of us have such a difficult time eating the recommended 3-5 servings a day (up to 5-9 servings per day if you include fruit)?    I hypothesize that most of us have not had vegetables prepared in a delectable way that is low in fat and high on flavor.  If cooked too long, most vegetables will produce a chemical (glucosinolate sinigrin) that makes them bitter and not on our top of “go-to” green choices.

Behold!  Exhibit A:    The Brussels Sprout

Brussels Sprouts are of the Brassicacae family and are full of vitamin A, vitamin C, folic acid, and fiber.  They are those small leafy green buds that you may know as bitter, mushy mini cabbages and the most hated of all veggies.   I grew up eating these boiled with a vinegar pepper sauce or the frozen lightly buttered version made by that giant green dude.  I didn’t hate them.   I didn’t love them, either.   It wasn’t until a Food Science class in college I discovered these lil’ wonders fresh from the garden.  WOW!  What a difference.  Last night, I spied a mound of fresh brussels at my local grocery.  I picked up a pound and watched The Angler give me that skeptical look.

At home,  I cleaned the loose leaves,  removed any remaining stalk pieces, and sliced them in halves.  I tossed them with 2 Tbsp of olive oil,  1-2 tsp of kosher salt,  fresh cracked pepper and spread them on large baking sheet.   I placed them in a 400 degree oven for 35-40 minutes, stirring them occasionally.

I must say,  they were divine.  The Angler was amazed.  He had to make himself quit eating them.  The slow dry cooking method allowed them to caramelize, some of the outer leaves charred leaving these with a sweet, smokey flavor – nothing like the bitter cabbages of yore.

As part of the Boots Camp Challenge this week  I challenge you to get 2-3 servings of vegetables with lunch and dinner. I hope you will venture out and try some new (or old) vegetables made in a new way.  Using the roasting tips above,  you can roast nearly any vegetable.   And hopefully,  when someone asks what do you eat that is green – you will shock them by saying – Brussels Sprouts.  See – it is easy being green.

Cheers!