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!

a tennis ball or size of a woman's fist = 1 cup

It’s been years, since The Angler and I have actually ordered separately in a restaurant.  We split everything when dining out – the appetizer or salad, the entree, and when we splurge – dessert.    Yes, some places charge fees.  We pay it happily.  Often times this means they give you an extra serving of veggies.  YAY!   Even with the cost of splitting we often walk away with a few more dollars  in the pocket of our skinnier pants.

a custard cup / ramekin is the recommended ice cream bowl - not the entire pint

Knowing portion sizes also helps you as you log all those calories you are taking in ( and hopefully expending)  By now I hope you’ve had a chance to check out the LoseIt App or FitDay.com for personal caloric intake.     You may also want to check out  www.calorieking.com  which is an excellent resource for telling you just how many calories  your favorite foods are packing.
There are several “rules of thumb” for portion sizes.   Literally  – an ounce of cheese or meat is roughly the size of your thumb.    I often, tell my nutrition clients that the good Lord gave us measuring utensils right at the end of our arms -  if we use them.

More examples:

the size of the palm of your hand and thickness of your hand is  a 3 oz – 4oz serving of meat, fish, poultry.

Your fist is  a cup = for raw vegetables  or a fresh piece of fruit.   or TWO servings of starches such as corn, potatoes,  rice, or grain

Tip of your thumb =  a serving of margarine or butter ( = 50 calories!)

1 oz of meat or cheese is roughly the size of a lipstick tube

Say no to the heapin helpin.  One of my giant pet peeves in the kitchen – is  incorrectly measuring with dry and liquid measuring cups.   Dry ingredients in the dry (silver cups)  and Liquids in the pitcher type measuring cups. This does make a difference in how many calories you are taking in – as well as the outcome of your recipe.   Make sure your measurements are level.  This can be done with the back of your knife or flat edge of a rubber spatula. (Mrs. Gray  – my first home-economics teacher is smiling in heaven right now)

flour, sugar, rice, vegetables = DRY ingredients should be measured in these

Over the last three weeks you’ve set your goals,  you are tracking what you are eating:  Biting it, Writing it and MOVING.   You should be  well on your way to that cute frilly dress.

If you take time to measure (portions) twice – you’ll only have to lose this weight once.

Oh and for the size on that cake -  a two inch by two inch square

Cheers Y’all.

New Year’s celebrations are behind us.  Christmas decorations are stashed away (well, kinda).  Snow flurries are falling, and I’m thinking about summer and my cute frilly dress.   As I told you before,  I work from basic tried and true methods for health and weight loss.  These methods won’t be quick, but they do work.

Now that you know your numbers,  height, weight, body measurements, and BMI  and you’ve written them down, let’s do a  few more calculations.   We need to figure out our daily calorie needs and what our typical calorie expenditure is.  During my  clinical practice,  I used several different methods of basal calorie calculation ranging from  mathematical calcuations to lab tests measuring volume of oxygen output.  In comparison of the calcuations to the lab tests,  I found the Mifflin St Jeor calculation to be most accurate.   (The wikipedia entry on this is reviting if you should ever feel inclined to read it.  not really).  To simplify all this equation mumbo jumbo,  plug in your age, weight, height and activity level at this site: http://www.calculator.net/calorie-calculator.html.  This will tell you your daily caloric needs to MAINTAIN your current weight at your current activity level or I as mentioned to those of you with iPhones the Lose it! app is ideal and will calculate this for you, as well.

Now that you know this number, here’s your challenge for the next week:

1. If you bite it, you write it.

If you eat or drink it, keep a log of it.  For now don’t worry about measuring portions.  I just want you to  begin to become concious of  what you are eating or drinking and when you are eating or drinking.    Ninety five percent of people who record what they eat and drink report meeting nutritional goals.  Ninety-five percent!

2. MOVE

Weight loss involves a basic premise:  calories in  <  calories out = weight loss.     So,  wherever you are on the athletic spectrum, it doesn’t matter – just MOVE!   If you are sedentary at your desk all day long,  make it a point to move at least 30 minutes per day every day of the work week.   This 30 minutes can be all at once or in separate  3 –  10 minute sessions.  ( I’ve been known to host “walk and talk” meetings with my coworkers/ employees).  Take the stairs  ( even just one flight) instead of the elevator to your destination.  Park further away from your office door.     If you are an athletic superstar, exercise 60 minutes most days of the week is recommended.   Whatever it is – just MOVE! and put it on your daily to-do list.  It must be part of your schedule.

What do you do if you don’t want to move?  Think about the beach or your happy place.  Think about that frilly dress or whatever it is you count as your goal.  and when all else fails – sing a silly song:

Back in my summer camp days we used to sing a song to the “If You’re happy and you know it” tune when diners showed poor table manners:   “Get your elbows off the table, Boots Mc.  Get your elbows off the table, Boots Mc”    I’ve started singing a new version of this to myself when I don’t want to exercise:

Get your tail off the couch, Boots Mc.

Get your Tail off the couch, Boots Mc.

If you sit here like a louse, you’ll be bigger than this house -

Get your tail off the couch Boots Mc.

Its silly, but it works for me.

3. Visualize your Goals

Not only do you need to write down your measurements, calorie needs, and your daily intake,  you also must record your long term goals and your short term goals.  Then – make them part of your daily to do list.   I’ve provided two of your short term goals for this week.  (Recording your intake and moving every work day)   We’ll expand on these weekly goals in the near future.   Now visualize where you will be, what you will feel like when these goals are met.   Are you breathing better?  Are your clothes a little looser?  Are you the annoying, but inspiring friend who says, “let’s just take the stairs?”     I sense you are going to be…and I like it.

I know exactly what it is to balance all of this with real life which is definitely why I don’t want to overwhelm any of us. (I’m frantically working on a deadline this week myself).  We are easing into healthy habits that will be more likely to take hold.  Plus anything that starts off with a bang is sure to fizzle fast.

Hang in there, campers.   You are doing great.   Before you know it, today’s snow flurries will be a memory and we will be frolicking in our smaller, frilly dresses in the warm summer sun.

Cheers and Sunshine, Y’all!

Alright. Deep Breath.  Exhale.  Here we go.

In order to be able to set our health goals for 2010, means we’ll need to face the brutal facts.   We’ll ease the sting of brutality and give it a fancy lil word to make us feel smart:  anthropometry.  Anthropometry is measurement of the body.  This may be controversial to some on the “love my body in any size” campaign.   I am in no way saying that we shouldn’t love ourselves like we are.  Indeed we should.  However,  for those of us trying to reach certain health goals, we must step out of the darkness and survey our personal landscapes.   Some of us have a few more ridges and valleys than we did this time last year.  I know I do.  And these could be leading us down a dangerous path towards chronic disease.

Tools you’ll need:
a tape measure
a bathroom scale
a notebook / electronic equivalent
privacy

self portrait with tape measure...like I'm really going to show me doing the actual measurements

Using the tape measure and in privacy,  you will want to record your measurements that are most important to you.  For me, I typically measure my chest,  my natural waist, and hips.  You may choose to include upper arm measurements, thigh circumference, calf measurements.   I stick with my basic three, as this is typically how most clothing sizing charts are prepared.  There are many websites that will tell you how to properly measure each area.   ( Hint:  if skin is bulging on either side of the tape measure or you are sucking in so much air you might pass out  that is probably not the proper method.) I encourage you to measure wearing fitted clothes or in the way the stork brought you to your momma.  My philosophy is this:  pick what you are going to measure and stick with it, and measure it exactly the same way each time. If you measure in clothes, wear those same clothes every time.   Record these measurements along with the date.  You will check these weekly.    For most of us,  we lose inches quicker than pounds, which is why I far prefer these measurements. Plus when I’m shopping online for a cute frilly dress to reward myself for my efforts,  I’ll know where I fall on that particular designer’s clothing chart.

The cute frilly dress by Oscar de la Renta courtesy of www.neimanmarcus.com

Next,  weigh yourself and record it in your handy dandy notebook. ( I use the Lose it! app on my iPhone)   Let the initial shock wear off.  Remind yourself, you are smart.  Weight is anthropometrics.  Remember how you learned that earlier?   It must be that your brain has gotten bigger and increased that pound number    Now that you’ve picked the date and time of your weigh-ins, keep it consistent. If you weigh Monday mornings, consistently weigh on Monday mornings. I encourage you to weigh in light clothing or in the buff post morning elimination and pre-breakfast.  There are differing schools of thought as to if one should weigh daily or weekly.   If you are prone to a little obsessive compulsiveness – weekly is probably your best bet.  And for goodness sake, don’t hop on the scale every time you walk by it.  You will surely drive yourself bonkers.

Lastly,  we’ll need to assess our individual body mass indexes,  a ratio that determines body fat percentage.   Using your height and your weight, you can plug those numbers here http://www.nhlbisupport.com/bmi/ to see where you fall on the chart.   If your BMI is between 18.6 and 24.9 – good for you!  Your goal is to maintain your current weight.  If you fall in between 25-29.9,  you are not at risk of disease yet – unless you have a family history and will need to discuss with your physician or dietitian your options.   If you have a BMI over 30,  you are at a great risk of developing chronic diseases such as diabetes, heart disease, and some type of cancers.   A 10% weight loss will significantly improve your lab values and decrease your risk.   I typically recommend a 10% weight loss goal over six months.

Now that you know your numbers,  you can begin to formulate your goals.   How may inches do you prefer to lose?  How many pounds lost will give you a healthier BMI?

Of course,  the true measure of a person is not your waist circumference or your weight in pounds, nor is it the clothing size sewn into the back of your designer jeans.   A true measure of a person is when you wrap that tape measure around your heart.   As we complete session one of Boot’s camp let me say,  if this health quest ever begins to make you sad, anxious, or obnoxious to your family and friends – it may be a good sign that you need to step back and measure your heart.  Take a break.  Ease your troubled mind.  Say a prayer.

orange kid leather jimmy choo sandals - image per www.celeblifemag.com

And when all else fails, put on your favorite shoes,  because the best thing about shoes is …they always fit.

Cheers Y’all!