Healthy Jump Start and Cheers to 2011- Don't let your Belly Fat Win!

WEDNESDAY, DECEMBER 28, 2010
Hope everyone had a very Merry Christmas and wish you all a Happy and Healthy New Year!  Cheers to all and a little humor added in to the mix! Enjoy and thank you all for following HLOKC blog!
Letter From Your Belly Fat

How's it going? This is a letter from your old pal, Belly Fat. We had a great Holiday, didn't we? Lots of good times, great food, and sitting around and eating a little too much.

Are you ready to start another New Year with me in 2011? Well, I'm thinking about sticking around another year if you don't mind, but you might need to get a bigger pair of pants, as I was thinking about expanding my place.

So do me a favor, avoid that nutrition plan from that dietitian, Lara Veazey and the new Bootcamp workout you were thinking of doing. For almost a month last January , I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?

But boy oh boy, I sure was glad you gave up last year's 'Weight Loss New Year's Resolution' and went back to just lifting utensils and not dumbbells. Otherwise we wouldn't have been able to celebrate another Holiday together this year.

Don't even contemplate going outside to exercise. Nope, stay indoors where its warm and toasty by the fire and lounge in your trusty elastic waist band sweatpants, that's the way to go. Besides, it is much easier to stay inside all snuggled up on the couch instead of enjoying a workout in the crisp winter air.

Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that HLOKC Nutrition and Boot camp program.

Brings a tear to my eye whenever I even think about that HLOKC Nutrition and Bootcamp workout program and all the belly fat it's burned. Heck, it's fried more fat than a short order cook at a roadside truck stop.

So again, if you want to keep your dear old belly around for another year, do NOT even think about starting HLOKC Bootcamp or even try to eat healthy, otherwise, it is all over friend, and you'll never see me again.

Your friend and spare tire,

Belly Fat

However, if you are sick of me and want to get rid of me for good, I suggest you sign up for HLOKC New Years Nutrition and Fitness Program.

**Start this New Year in 2011 off right and adopt Healthy Lifestyles habits to last you a lifetime. It is time to get out of the Diet mindset and set realist goals and create a nutrition and fitness plan you can stick with for life. Give yourself and your family the gift of Health this year and start taking steps to improve your life! With the New Year approaching, it is perfect time to start a nutrition and fitness program and create habits to adopt a healthier lifestyle. It's your turn to get healthy, toned, and gain confidence all year!

Email me today at lara@healthylifestylesofokc.com and reserve your spot for the HLOKC's Nutrition and Fitness Body Bootcamp! New Session starts January 10th! Package will include:

**A CUSTOMIZED nutrition plan for YOU(not a diet handout), a 1 hour nutrition session with a REGISTERED DIETITIAN, 16 total exercise sessions of 4 days per week Bootcamp style workouts consisting of high intensity cardio, strength training, and core exercises, weekly email motivational tips, healthy meal planning tips, my PERSONAL grocery store product list, and nutrition and fitness advice to last you a lifetime.***BONUS For every friend you refer, $25 off your HLOKC Nutrition and Fitness Bootcamp package! Start 2011 off right and email me today to reserve your spot for January 10th!

Healthful Holiday Hints to Help Your Waistline this Season at your Next Holiday Jingle Bell Bash

Healthful Holiday Hints to Help Your Waistline this Season at your Next Holiday Jingle Bell Bash

Many of us are committed to attending or even hosting Holiday parties. We face an array of snacks, desserts, and beverages that fall nothing short of appetizing. Some refrain from temptation while others indulge in the season. Here are a few tips for beating the holiday weight gain.


1. Eat a nutritious snack before the party.
Eating a healthy snack or meal including high protein and fiber (such as an apple with peanut butter or salad with lean protein and low fat dressing) will curve your appetite and help keep you from over-indulging“nibble snacking” while socializing.
2. Prepare a healthy dish. ( meat and cheese or vegetable tray)
Bring something you know you (and others) will be able to enjoy guilt free.
3. Have a plan.
Decide what you will and won’t eat. Perhaps avoid liquid calories such as eggnog or punch or extra toppings like whipping cream and heavy sauces and butter.
4. Preview the buffet.
Check out what is available before making selections. Fill your plate with fresh fruits and veggies, deli meat slices, and low fat cheeses. This way you can enjoy a few of the high calorie and fat treats without wasting calories.
5. Eat slowly.
Don’t eat so fast your stomach does not have time to register you are full. Savor each bite and enjoy the taste of the food.
6. Don’t park.
Mingle!!!! Don’t park in front of the buffet table to avoid constant nibbling.
7. Stay hydrated.
Drink plenty of water between eating and consuming alcoholic (usually higher calorie) beverages. This will help you stay full and control the need to have something in hand.
8. Don’t drink your calories.
Avoid high calorie beverages. An 8 ounce serving of Eggnog contains nearly 350 calories and almost 20 grams of fat while apple cider contains 120 calories with almost 30 grams of sugar. Addition of alcohol only increases these numbers. Try a lower calorie beverage such as a wine spritzer which contains 80 calories for a 4 ounce serving. Add fruit such as cranberries for extra color and flavor.
9. Only eat when you’re hungry.
Before you go back for seconds, assess your hunger. Don’t eat out of boredom. If this problem arises, find another party!
10. Don’t be afraid to say no.
It can be difficult to do when offered delicious holiday foods, but it is the most empowering word to your health and weight loss goals during this time.


Post by Guest Blogger: Marybeth Mitchell, OU Dietetic Intern

Guilt Free Holiday Sweet Treats

Try these quick and easy, light and fit holiday deserts:




Peppermint Parfaits

 Peppermint Parfaits
Ingredients: Makes: 4 parfaits
1 pint (16oz) low-fat vanilla yogurt or frozen yogurt Prep time: 5 minutes
¼ cup dark chocolate chips Cook time: 3 minutes
½ teaspoon unsweetened cocoa powder
1 Tbs. Cool Whip Free
¼ cup finely crushed candy canes
½ teaspoon peppermint extract
1. To make the chocolate sauce, combine chocolate chips, cocoa powder and ½ teaspoon of peppermint extract in small sauce-pan. Warm over low heat until melted.
2. Scoop remaining yogurt into 4 bowls and drizzle with chocolate sauce. Top each serving with light whipped cream and sprinkle with peppermints.
Nutrition Facts:
183 calories, 2 g protein, 31 carbohydrate, 6 g fat, 1 g fiber
**Also provides calcium and protein!





Dark Chocolate Covered Pretzels

 Chocolate Dipped Pretzels
Ingredients: Makes: 16 servings (~ 4 pretzels)
1 box (6oz) of pepperidge farm pretzel thins Prep time: 15 minutes
1 cup of dark chocolate chips Cook time: 3 minutes
1. Warm chocolate chips over low heat until melted.
2. Dip pretzel thins in melted chocolate.
3. Let dry on wax sheet until chocolate hardens.
*Can also ass 1/4 tsp of peppermint extract to chocolate to add a little additional flavor.
Nutrition Facts:
100 calories, 6 g sugar, 4 g fat, 1 g fiber
**Also makes for a great gift idea!

Post by Guest Blogger: Marybeth Mitchell, OU Dietetic Intern

Healthy Gobble Gobble Day Recipe and Survival Tips for Beating the Holiday Shopping Munchies!

Avoid the Holiday Jelly Belly this Year!
Visions of Sugar plum fairies and Christmas cookies dancing in your head. The Holiday season is here and is filled with plenty of Hustle, bustle, and Holiday Cheer! While the holidays are a time to rejoice, celebrate and share fond memories, it also a time for eating, eating and more eating. Wherever you go, whatever you do, food always seems to be the central focus. The Holiday season is also one of the hardest times of the year for those trying to lose or maintain their weight and the average person gains 5-12 pounds during the Holidays! Don't let yourself be included in that statistic this year and stick to a game plan for tackling this Holiday Season! Be sure to include healthy snacks and meals in your plan and try to find time to exercise to avoid being mistaken for a jelly belly Santa Claus come New Years!

Venturing out this year on Black Friday to jumpstart your Holiday Shopping? You never know how long you may be shopping those Holiday deals or what time you may get home. Going hours without eating will guarantee starvation, little willpower to make healthy decisions, and gorging on everything in sight when you finally sit down to eat. The key to healthy eating during the Holidays is planning! Plan dinner and prepare a nourishing slow cooked meal using the leftover turkey from Thanksgiving. Also, make sure to pack nutritious snacks to keep those midday hunger pains at bay and help you avoid the Food Court diet disasters. Don't go shopping without healthy snacks or forget to start the slow cooker. You will save money and eat healthy and when you return, you will be welcomed by the inviting aroma of a hearty soup to warm you up!


Lara Veazey's On-the-Go Snack List to keep in your purse, car, or office:
• Emerald and Blue Diamond Almonds 100 calorie packs (Cocoa roasted, dry roasted)
• Trail Mix-make your own using a high Fiber cereal, dried fruit, nuts such as walnuts or almonds)
• Granola Bars- (Kashi Pumpkin Spice and other varieties, Fiber One Chewy Chocolate Chip
• Protein bars- Zone Bars, Kashi Go Lean Bars, Luna Bars, Muscle Milk Light Bars
• Justin's Nut Butter Individual packets (Honey roasted peanut butter, Maple Almond butter
• Good Sense Honey Roasted Soy nuts or Farmers mix trail mix
• High Fiber crackers >3g fiber ( Kashi, All Bran, Triscuits)
• String Cheese
• Individual pretzel packs
• 1/2 peanut butter and honey sandwich
• Grab-N-Go Fruit - pears, plums, Clementine's, apples, bananas, grapes
Not sure what to make with all of the leftover Turkey from Thanksgiving? Make a delicious and nutritious soup using light turkey shavings.

Healthy and Easy Crockpot Turkey Soup RecipeBy: Lara Veazey, MA, RD/LD, NSCA-CPT, Registered Dietitian and Certified Personal Trainer
Ingredients:
• 1 can Muir Glen Fire Roasted Tomatoes with diced chiles
• 2 cups shredded boneless, skinless light turkey meat,
• 3-4 cups Reduced Sodium chicken broth
• 1 medium onion chopped
• 1 medium poblano pepper, chopped
• 1 medium green or yellow pepper, chopped
• 1 can of Kidney beans or Northern beans, rinsed and drained
• 1 can of black beans, rinsed and drained
• 1 tsp ground cumin,
• 1/2 tsp chili powder
• 1/2 tsp garlic powder
• 1 tsp fresh ground black pepper
• 1-2 tsp minced garlic

Directions:
1. Place all prepared ingredients in crockpot and cover.
2. Cook on low setting for about 5 to 5 1/2 hours.
3. When ready to serve, add your favorite multi-grain crackers and enjoy! This soup is delicious and sure to be a crowd favorite! Full of Flavor and filled with fiber!
**Makes 8 (1 cup servings)
Nutrition Information per serving: 155 Calories, 1.5 g Total Fat, 0.4g Sat Fat, 19g Carbohydrate, 17g protein, 7g Dietary Fiber, 1g Sugar, 344mg Potassium, 24mg Cholesterol, 400mg Sodium

FREE Holiday Supermarket Tour at Crest Foods in Edmond

JOIN US FOR A FREE Healthy Holiday Supermarket Tour
taught by Crest's personal Dietitian, Lara Veazey, MA,RD/LD


Upcoming Holiday Tour Dates:

• Wed, November 17at 10:00am
  
  
• Wed, December 15th at 7:00pm

You will learn how to:


*Select nutrient dense foods that support a healthy diet
*Distinguish NUTRITION FACTS from FICTION
*Buy and Prepare QUICK and HEALTHY Holiday meal and snack ideas


CALL or email Lara Veazey to sign up for upcoming FREE tour dates or to schedule a private tour for a small group function. This NEW service sponsored by Crest will be offered every month and enrollment is limited to the first 14 people and a reservation is required to hold your spot.


You can also check out Crest's website to learn more about Lara and the supermarket tours. www.crestfoodsok.com OR www.healthylifestylesofokc.com
Phone: (405) 471-6389 email: lara@healthylifestylesofokc.com

HLOKC Holiday Bootcamp Special! Starts Today!

HOLIDAY BOOTCAMP SPECIAL!
FREE 1ST SESSION if you are NEW to Bootcamp AND NEW HOLIDAY PROMOTION: JUST FOR NOVEMBER- RECEIVE $50 off for every friend you refer that signs up for at least 8 sessions!


The Holidays are quickly approaching! That means overindulging in leftover Halloween candy, Thanksgiving dinners, Holiday parties, and then YOUR SKINNY JEANS DONT FIT!
Click here to Sign up for the HLOKC Holiday Bootcamp Session!
The avg person gains 5-12lbs during the Holidays! Don't let yourself be included in that stat! Great incentive to workout and bring a friend to join the fun!


HOLIDAY BOOTCAMP SPECIAL! FREE 1ST SESSION if you are NEW to Bootcamp AND NEW HOLIDAY PROMOTION: JUST FOR NOVEMBER, RECEIVE $50 off for every friend you refer that signs up for at least 8 sessions! GREAT DEAL!

CALL my office at 405-471-6389 or email me today at lara@healthylifestylesofokc.com and reserve your spot for the HLOKC's Nutrition and Fitness Body Bootcamp! The next Bootcamp session starts Today, November 1st! Come join in the fun and get in great shape for the Holiday season!
Click here to sign up on Facebook for the HLOKC Holiday Bootcamp November Session!

Tips and Tricks for a Healthy Halloween by Dietitian, Lara Veazey, MA, RD/LD

Don't Let this Halloween Haunt Your Waistline!

Tips and Tricks for a Healthy Halloween by Dietitian, Lara Veazey, MA, RD/LD
Check out Lara Veazey's featured column in Edmond Active magazine
http://www.edmondactive.com/index.php?option=com_content&view=article&id=256:getting-fit-&catid=44:gettingfit&Itemid=84

Halloween is just the kickoff to a season of sweet indulgences. The following tips can help keep you and your family on a healthy track.
Choose the best treats for the neighborhood:
• The smaller, the better. Look for candy that’s labeled as “fun size” or “mini.”
• Buy treats you do not like, if you do not buy it, then you will not eat it!
• Buy treats and candy on the day that you need them to avoid temptation in the house.
• Select candy that takes a while to eat like lollipops or sucking candies like jolly ranchers.
• Buy value packs of sugarless gum.
• Take advantage of the portion control craze and hand out 100-calorie snack packs. (Look for their super cartons at warehouse stores to save money.)
• Stock up on 100% fruit chews.
• Avoid candy completely; give out baseball cards, spider toys, play dough, glow stick bracelets and necklaces, tattoos, etc.
• Pretzel packs, graham cracker packs, and Teddy Graham packs

Managing your own kid’s sugar rush:
-Feed them real food first! Don’t send kids out trick-or-treating hungry. Make sure they have a healthy balanced meal with fruits and vegetables before they take off on their journey. The hungrier they are, the more candy they will eat en route.
-Make sure you check your children’s candy before they eat it and get rid of additional sugar. Avoid all unnecessary sugar on the day and week leading up to Halloween. Omit soda, fruit drinks, sugared cereals (cereals containing more than 8g of sugar)and pancake syrup since you know they’ll be eating candy.
-Everything in moderation: Allow your children to have a few pieces of candy when they get home from trick-or-treating. You may also want to have them count out extra favorites to save for the following few weeks and discard or give away candy that isn’t their favorite. Then establish a system, perhaps one piece with their lunch and one after dinner.
-Don’t let kids keep their candy stashes in their rooms. Storing the loot in the kitchen will allow for less unsupervised temptation. Dump the extra or give it away to the a local shelter or the mail man.
-If your children’s school is hosting a Halloween party, offer to bring something healthy like trail mix, popcorn, fruit salad or pumpkin muffins. There will still be plenty of sweets! Or consider bringing some spooky little toys or Halloween themed pencils.
-Make homemade treats. Choose holiday recipes that are low in fat and sugar and high in fruits and whole grains. Try reducing sugar and fat in recipes by replacing them with applesauce, apple juice concentrate, or flax meal.
-Most importantly, remember don’t use candy as a reward for good behavior.


http://www.edmondactive.com/
Edmond Active Magazine is Edmond Oklahoma's community magazine, bringing readers information on local businesses, coverage of local events and more.

LV's Nutrition and Fitness Blog: FREE Healthy Through The Holidays Supermarket Tour TONIGHT at Crest Foods

LV's Nutrition and Fitness Blog: FREE Healthy Through The Holidays Supermarket Tour TONIGHT at Crest Foods

FREE Healthy Through The Holidays Supermarket Tour TONIGHT at Crest Foods

JOIN US FOR A FREE

Healthy Holiday Supermarket Tour taught by Crest's personal Dietitian,
Lara Veazey, MA,RD/LD
Upcoming Holiday Tour Dates:

Wed October, 20th at 7:00pm
Wed, November 17at 10:00am
Wed, December 8th at 7:00pm

You will learn how to:
*Select nutrient dense foods that support a healthy diet
*Distinguish NUTRITION FACTS from FICTION
*Buy and Prepare QUICK and HEALTHY Holiday meal and snack ideas

CALL or email Lara Veazey to sign up for upcoming FREE tour dates or to schedule a private tour. This NEW service sponsored by Crest will be offered every month and enrollment is limited to the first 14 people and a reservation is required to hold your spot.


You can also check out Crest's website to learn more about Lara and the supermarket tours. www.crestfoodsok.com OR www.healthylifestylesofokc.com
Phone: (405) 471-6389 email: lara@healthylifestylesofokc.com

Dark Chocolate Chip Pumpkin Bread

Delicious Dark Chocolate Chip Pumpkin Bread (modified original recipe from Cooking Light)


by Lara Veazey,MA,RD/LD,CPT
Preheat oven to 350 F and coat 2 (8 x 4-inch) loaf pans with cooking spray.


Wet Ingredients:
2 cups sugar
½ cup canola oil
2 cups canned pumpkin
½ cup fat-free vanilla pudding
4 large egg whites
(Combine all of the wet ingredients into a large bowl and mix until smooth)
Dry Ingredients:
1 ½ cups whole-wheat pastry flour
1 ½ cups all-purpose flour
2 tsp ground cinnamon
1 tsp baking soda
1 ¼ tsp salt
(Measure flour into a sifter and mix dry ingredients over Wet Ingredients and stir just until moist)
Remaining Ingredients:
1 cup dark chocolate chips
(Stir in the dark chocolate chips with a large wooden spoon. Spoon batter into 2 (8 x 4-inch) loaf pans coated with cooking spray. Bake at 350°F for 1 hour and 15 minutes or until a wooden pick inserted in the center comes out clean. Cool 10 minutes in pans on wire rack, and remove from pans. Cool completely on wire rack.
*Freeze Pumpkin bread for weeks for quick breakfast, desserts, and gifts
Yield: 32 servings
Serving Size: 1 slice of pumpkin bread

Chicken Tortilla Soup Recipe- Delicious!

INGREDIENTS:

3 Whole wheat tortillas (6-inch)
2 tablespoons canola oil
1 small onion, chopped (1/3 cup)
2 cloves garlic, finely chopped
1 medium Anaheim, poblano or jalapeño chile, seeded, chopped
1 carton (32 oz) Progresso® reduced-sodium chicken broth (4 cups)
1 can (14.5 oz) Muir Glen® organic fire roasted diced tomatoes, undrained
1 can of black beans, rinsed and drained
1 cup of frozen corn
1/2 teaspoon coarse (kosher or sea) salt
3 cups shredded cooked chicken breast seasoned with cumin and chili powder
Avocado slices, if desired
Shredded Reduced Fat Monterey Jack cheese, if desired
Chopped fresh cilantro, if desired
1 lime, cut into wedges

DIRECTIONS:
1. Heat oven to 450°F. Brush both sides of tortillas with 1 tablespoon of the oil. Cut tortillas in half; cut halves into 1/4-inch strips. Place in single layer on cookie sheets. Bake 8 to 10 minutes or until strips begin to brown, stirring once halfway through baking; cool. Strips will become crisp when cooled.


2. Meanwhile, heat remaining 1 tablespoon oil in 3-quart saucepan over medium-high heat. Cook onion in oil 2 minutes, stirring frequently. Add garlic and chile; cook 2 to 3 minutes, stirring frequently, until vegetables are crisp-tender. Stir in broth, tomatoes, corn, black beans, and salt. Heat to boiling. Reduce heat; cover and simmer 15 minutes. Add chicken; heat until hot.

3. To serve, divide half of tortilla strips among 6 individual serving bowls; ladle in soup. Top with avocado and cheese; garnish with remaining tortilla strips and cilantro. Serve with lime wedges. Makes 6-8 servings

Nutritional Information:

1 Serving: Calories 190 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 30mg; Sodium 710mg; Total Carbohydrate 16g (Dietary Fiber 2g, Sugars 3g); Protein 15g Percent Daily Value*: Vitamin A 10%; Vitamin C 25%; Calcium 6%; Iron 8%

LV's Nutrition and Fitness Blog: Back To School Healthy Brown Bag Lunches

LV's Nutrition and Fitness Blog: Back To School Healthy Brown Bag Lunches

Back To School Healthy Brown Bag Lunches

Healthy Brown Bag Lunches by Dietitian, Lara Veazey, MA,RD/LD, NSCA-CPT

Monday	Tuesday	Wednesday	Thursday	Friday
Ham and low-fat American cheese on a whole wheat hot dog bun Carrot sticks and cherry tomatoes Vanilla pudding cup Low-fat milk	Whole wheat pita pocket with chicken salad (made with low-fat mayo) Ants on a log (celery with peanut butter and raisins on top) low-fat cheese cubes cubes Low-fat milk	Bagel pizza (made with whole-wheat bagel, low-fat shredded cheese) Carrot sticksLow-fat yogurt with blueberries Low-fat milk	Peanut Butter and Jelly (low sugar) on whole-wheat bread Apple sauce String cheeseLow-fat milk	Whole-wheat tortilla wrap (made with black beans, low-fat shredded cheese, lettuce, and corn) Baked tortilla chips and salsaPeach slicesLow-fat milk
Turkey, tomato and low-fat Swiss cheese on a bagel Low-fat yogurt with sliced bananas RaisinsLow-fat milk	Whole-wheat crackers Low-fat cheese cubes Grapes Granola bar Low-fat milk	Peanut butter and apple sandwich on whole-wheat bread Pretzels Honeydew and cantaloupe slicesLow-fat milk	Veggie wrap (made with low-fat cream cheese, carrots and raisins on a whole-wheat flour tortilla) -Apple w/ peanut butter-Vanilla WafersLow-fat milk	Bagel with banana slices and peanut butter Low-fat yogurt and strawberries Graham crackersLow-fat milk
Fruit and low-fat cream cheese sandwich on whole-wheat bread Celery sticks w/ Peanut butterChocolate pudding cup Low-fat milk	Bugs Bunny salad (1/4 cup shredded carrots, 2 T raisins, 2 T chopped walnuts) with yogurt-honey dressing (2 T plain yogurt and 1T honey) Graham crackers String cheese Low-fat milk	Cold pasta salad (made with whole-wheat pasta, diced vegetables, low-fat mayo and chicken) Pretzels Sliced apples with peanut butter Low-fat milk	Mini-croissant with ham and low-fat cheddar cheese Whole-wheat crackers Banana Low-fat milk	Roast beef sandwich (made with low-fat Swiss and on whole-wheat bun)  Mandarin orangesTapioca pudding cup Low-fat milk
Turkey quesadilla (made with low-fat cheese, lettuce, and tomatoes) Baked tortilla chips Fruit cup Low-fat milk	Whole-wheat pita pocket with tuna salad (made with low-fat mayo) Carrot sticks Low-fat yogurt with Apple slices Low-fat milk	Pocket pizza (made with 2 tsp. pizza sauce, 2 tbs. red-fat mozzarella cheese) Celery Sticks with peanut butter and craisins Low-fat milk	Kebabs of cherry tomatoes, low-fat cheese, olives, and ham Low-fat yogurt with a banana Vanilla wafers Low-fat milk	Peanut butter and honey sandwich on whole-wheat bread Carrot sticks and cherry tomatoes String cheese Low-fat milk

 It's Back to School time again and be sure to check out these healthy brown bag lunch tips can help make filling your kid's lunch box stress-free:

• Make several containers or snack size pre-portioned baggies of items to include in your child's lunches for the week (vegetables, crackers, pretzels, dry cereal)
• 
  
  Organize your storage container drawer and have a staging area set up with everything you need in one place, including
  • At least two insulated lunch boxes or brown bags
  • Plastic baggies (snack size and sandwich)
  • Storage containers in all sizes
  • Spoons, forks, napkins, and straws 
  • re-freezable ice packs 
  • Thermos or water bottle
• Buy 8-fl-oz bottles of water or fill several water bottles, and keep the refrigerator stocked for the week; in the summer months, you may choose to freeze these, so the ice is melted into cold water by lunch
• Have your child purchase milk, chocolate milk or orange juice, if possible, at school; this way you don't have to worry about packing a drink, spoilage, or leaking
• 
  
  Know what to pack
  • It's OK if your child likes to have a conventional lunch that includes a sandwich, fruit, vegetables, snack item, and a drink 
  • If your kid prefers to "pick" and does better with yogurt or cheese, for example, make sure you balance the meal so that it contains protein, fruit and/or vegetables, some carbohydrate, and fat
• Involve your child in packing the lunch, as much as possible; older children can often prepare and pack their own lunch with adult supervision
• If you are planning to pack dinner leftovers for lunch, pack the storage container as you are cleaning up for dinner—this saves time

LV's Nutrition and Fitness Blog: Try Something New: Summer Fruit on the Grill

LV's Nutrition and Fitness Blog: Try Something New: Summer Fruit on the Grill

Try Something New: Summer Fruit on the Grill

Desserts Made on the Grill


When you think of desserts to serve with foods you make on the grill, you think of ice cream, freezer pops, and smores. Here are some healthful ways to make some sweet treats on the barbecue that will refresh, inspire, and satisfy family members and guests.

Think about grilling fruit. The heat caramelizes the sugars and brings out the juices in stone fruits, such as peaches, plums, and nectarines. Pineapples, pears, apples, and bananas also are great for grilling.


Grilled Fruit
Ingredients:
Peaches
Plums
Nectarines
Pineapple
Pear
Apple
Banana
1-2 tablespoons (Tbsp) honey
Lemon juice (from one lemon)
½ teaspoon (tsp) nutmeg
Cooking spray
Directions for Grilling Fruit:

Clean grill thoroughly and heat to 400° F.

In a large plastic bag or bowl, make a marinade with the juice of one lemon, 1-2 Tbsp of honey, depending on how sweet your fruit is, and a ½ tsp nutmeg. Slice fruit in half and remove seeds and cores. Do not remove skin. Add to marinade. Coat grill with cooking spray and then place fruit on the grill. Do not move fruit often. Flip softer fruits (peaches, plums, bananas) after 2 minutes and cook 2-3 minutes longer. Harder fruits can tolerate 3-4 minutes/side without falling apart.

Consider topping with sorbet, yogurt, or granita. You also can add rum or juices to the marinade for extra flavor. The alcohol will cook off on the grill, but the flavor will last! You also can turn this recipe into kebabs for a beautiful presentation.

Stuffed Grilled Peaches
Ingredients:
Four large peaches
1 cup (C) fresh blueberries
3 Tbsp brown sugar
One half fresh lemon

Directions:
Wash peaches and cut them in half. Remove the pit and place peach halves on aluminum foil. Spoon 2 Tbsp of blueberries into each peach half. Sprinkle 2 tsp of brown sugar on each and squeeze lemon juice over the top.
Fold up foil and seal tightly. Place on medium hot grill and cook for about 15 minutes, turning once. Serve right out of the foil.

Grilled Dessert Pizza
Ingredients:
Homemade or store-bought pizza dough
8 ounces (oz) goat cheese
¼ C honey
1 pound (lb) strawberries or fruit of choice (bananas, peaches, plums, pineapple)
¼ C rum
2 Tbsp sugar
Cooking spray
Chocolate syrup

Directions:
Clean grill and heat to 500° F.
Combine strawberries or fruit with the rum and sugar. Let rest for 15 minutes to 2 hours. Smooth dough into 12-inch round crust.

Combine the goat cheese and honey with a fork and spread evenly on the pizza dough. Top with fruit, leaving the juices in the bowl. Before placing the pizza on the grill, spray liberally with cooking spray. Cook for 9-12 minutes, rotating the pizza every few minutes to make sure it does not stick. Remove from the grill and drizzle with chocolate syrup.

4th of July Healthy Picnic Staples

4th of July Weekend is finally here! There will be plenty of outdoor barbecues, food, fireworks, and fun going on! If healthy meals and snacks are not planned out beforehand, it can become an endless series of mindless eating that may take many hours at the gym to burn off.

Follow these health-minded tips when planning your weekend festivities:


• Grocery Shopping: Take a minute to really think about what is most important to you before you go to the grocery store. Decide on your weekend meal plan and write your grocery list accordingly before you shop. This helps you save money and time at the grocery store and you will feel good about the choices you make and prepare accordingly.

• Water: Pack plenty of water. Don't waste your money on soft drinks, juices, or non-nutritive beverages. Use juice boxes containing 100% juice as an occasional treat for kids, but even the most healthful juices contribute excess calories. Teach kids to drink water now, and they will do this forever. Freeze your water bottles or partially freeze them. Take individual Propel packets with you to add to water bottles to add some flavor and provide electrolytes when outside in the heat all day.


• Fruit: Natures candy is fruit. Pack fruit whole if you can, so you have less to clean up later, or slice it up and put it in plastic containers. You can also freeze grapes and blueberries for a yummy snack. It is virtually impossible to compromise your health by eating too much fruit or too many vegetables; so, pack extra. You will eat them!


• The menu: Consider foods that don't spoil as quickly as "main" dishes. Bagels, Sandwich thins, High fiber crackers, Individual packets of humus and peanut butter, dry turkey sandwiches (Add the condiments later), and vinegar-based pasta and black bean salads.

• High-fiber snacks: Portion your own high-fiber snacks into snack baggies. This way you can control your snack foods. Look for 3g of fiber or more per serving for snack food items. As soon as you open crackers, nuts, pretzels, cereals, dried fruit, popcorn, and trail mixes, separate them into serving portions and store the item in individual baggies. This way you are less likely to overeat from the larger container.

Have a Happy and Healthy 4th of July!

The hCG Diet- Is it A Quackery?

Article written by Lara Veazey, MA/RD/LD, CPT written for Edmond Active magazine
http://edmondactive.com/index.php?option=com_content&view=article&id=202&catid=44&Itemid=84


As a Registered Dietitian in private practice, I have had numerous questions from clients about this new HCG Diet trend so I decided to research for myself to see what the buzz is all about.


What exactly is hCG?
hCG (human chorionic gonadotropin) is a hormone found in the urine of pregnant women to help the body bring nutrients into the placenta, fueling the fetus to provide energy for the fetus to grow. It is approved by FDA for treatment of certain problems of the male reproductive system and in stimulating ovulation in women who have had difficulty becoming pregnant. No evidence has been presented, however, to substantiate claims for hCG as a weight-loss aid.” via the FDA

hCG and the Weight Loss Claim:
The hCG diet was first invented by Dr. Simeons in the 1950’s and re-born in Kevin Trudeau’s weight loss book. Dr. Simeons contended that hCG injections would enable dieters to subsist comfortably on a 500-calorie-a-day diet. He claimed that hCG would mobilize stored fat; suppress appetite; and redistribute fat from the waist, hips, and thighs. According to the hCG weight loss claim, you can expect to lose up to 1-3 pounds per day.

hCG Diet and the Truth behind these weight loss claims:
A 500-calorie (semi-starvation) diet and combining the shots of the hCG hormone is extremely dangerous and likely to result in dangerous adverse side effects such as; loss of protein from vital organs, life-threatening blood clots, ovarian hyperstimulation syndrome, birth defects, and many others. Furthermore, 500-calories per day is severely restrictive for anyone. In fact, it is not enough calories to support normal brain function. Your body will compensate by using stores of glycogen, protein (muscle) and some fat, which lowers your resting metabolic rate and can make it extremely difficult to maintain the quick weight loss which can increase the chances of gaining the weight back over time.

There is no scientific evidence to support these claims. In addition, these injections have not been approved by the FDA for use in weight loss. In fact, the FDA has required that all labeling and advertising of hCG must state the following: “hCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or ‘normal’ distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.”

Bottom Line:
The general consensus among medical and health professionals regarding the hCG diet is that it is both ineffective and dangerous. The hCG diet is essentially an expensive and extremely risky starvation diet. Following any sort of starvation diet will put you at risk for nutritional deficiencies and serious health complications.

Remember, if it sounds too good to be true, it usually is and always remember to do your research before starting any type of weight loss program. Weight loss is hard work and it won’t come in a potion, pill, or injection. There is no magic bullet and the key to sustained weight loss is creating lifelong behavior habits focusing on health and disease prevention. Seek a registered dietitian and personal trainer to help you come up with an individualized nutrition and fitness plan to meet your goals. Also, consult with your physician before starting any type of exercise or diet plan.



Lara Veazey's Lifelong Weight Loss Tips:

1. “Stop dieting because DIET means restriction. For sustained weight loss, you must make lifelong behavior changes. Listen to your body’s hunger cues and provide your body with healthy options. Instead of trying to just eat diet foods and low-calorie items, focus on eating healthy nutrient rich food to fuel your body for energy and try to shoot for a protein and fruit or vegetable with fiber at every meal.

”2. “Accountability is key for weight loss. Start tracking your calories by keeping a food diary and exercise journal.”

3. “Planning is key. Plan out your meals and snacks at the beginning of each week and make a grocery list with your meal plan. Always eat breakfast every morning and eat smaller, more frequent meals throughout the day to keep your blood sugar in control and to prevent out-of-control hunger and snacking.”

4. “Adding an exercise plan along with eating healthy is very important for weight loss. Exercise should be performed on most if not all days of the week. Include cardiovascular, strength training, and stretching in your exercise plan. Exercise goal should be a minimum of 30 minutes of moderate to vigorous intensity of any cardiovascular activity most days of the week at 50 to 85 percent of your maximum heart rate. Also, get off the couch and get active and increase your non-exercise activity such as cleaning the house, walking the dog, taking the stairs, playing outside with your kids, etc. It all counts.”

5. “Portion control is crucial. Measure out portions frequently and use smaller plates. When dining out, split meals with a friend or ask to have half of your meal bagged up.



http://edmondactive.com/index.php?option=com_content&view=article&id=202&catid=44&Itemid=84

TV Food Advertisements Promote Imbalanced Diets

According to New Study Published in the Journal of the American Dietetic Association



CHICAGO – Making food choices based on television advertising results in a very imbalanced diet according to a new study comparing the nutritional content of food choices influenced by television to nutritional guidelines published in the June issue of the Journal of the American Dietetic Association.

Investigators found that a 2,000-calorie diet consisting entirely of advertised foods would contain 25 times the recommended servings of sugars and 20 times the recommended servings of fat, but less than half of the recommended servings of vegetables, dairy, and fruits. In fact, the excess of servings in sugars and fat is so large that, on average, eating just one of the observed food items would provide more than three times the recommended daily servings (RDS) for sugars and two and a half times the RDS for fat for the entire day.


“The results of this study suggest the foods advertised on television tend to oversupply nutrients associated with chronic illness (eg, saturated fat, cholesterol, and sodium) and undersupply nutrients that help protect against illness (eg, fiber, vitamins A, E, and D, calcium, and potassium),” according to lead investigator Michael Mink, PhD, Assistant Professor and MPH Program Coordinator, Armstrong Atlantic State University, Savannah, GA.


Researchers analyzed 84 hours of primetime and 12 hours of Saturday morning broadcast television over a 28-day period in 2004. ABC, CBS, Fox and NBC were sampled on a rotating basis to develop a complete profile of each network. The Saturday-morning cartoon segment (from 8:00 am to 11:00 am) was included to capture food advertisements marketed primarily to children.

All 96 hours of observations were videotaped and reviewed later to identify food advertisements and specific food items being promoted. Only food items that were clearly promoted for sale during an advertisement were recorded. Each food item was then analyzed for nutritional content. Observed portion sizes were converted to the number of servings.


The article indicates that the observed food items fail to comply with Food Guide Pyramid recommendations in every food group except grains. The average observed food item contained excessive servings of sugars, fat, and meat and inadequate servings of dairy, fruit and vegetables. The situation was similar for essential nutrients, with the observed foods oversupplying eight nutrients: protein, selenium, sodium, niacin, total fat, saturated fat, thiamin and cholesterol. These same foods undersupplied 12 nutrients: iron, phosphorus, vitamin A, carbohydrates, calcium, vitamin E, magnesium, copper, potassium, pantothenic acid, fiber, and vitamin D.

The authors advocate nutritional warnings for imbalanced foods similar to those mandated on direct-to-consumer drug advertisements. They recommend investigating health promotion strategies that target consumers, the food industry, public media, and regulation focusing on a three-pronged approach.


“First, the public should be informed about the nature and extent of the bias in televised food advertisements. Educational efforts should identify the specific nutrients that tend to be oversupplied and undersupplied in advertised foods and should specify the single food items that surpass an entire day’s worth of sugar and fat servings. Second, educational efforts should also provide consumers with skills for distinguishing balanced food selections from imbalanced food selections. For example, interactive websites could be developed that test a participant’s ability to identify imbalanced food selections from a list of options. This type of game-based approach would likely appeal to youth and adults. Third, the public should be directed to established nutritional guidelines and other credible resources for making healthful food choices.”

The article is “Nutritional Imbalance Endorsed by Televised Food Advertisements” by Michael Mink, PhD, Alexandra Evans, PhD, Charity G. Moore, PhD, Kristine S. Calderon, PhD, CHES, and Shannon Cosgrove, MPH, CHES. It appears in the Journal of the American Dietetic Association, Volume 110, Issue 6 (June 2010) published by Elsevier.

http://www.eatright.org/Media/content.aspx?id=6442452385

Healthy Barbecue Ideas for Memorial Day by Lara Veazey, MA,RD/LD,NSCA-CPT

Healthy Barbecue Ideas for Memorial Day

 Make a fruit salad with all the fresh in season fruit

 Make a quick and easy Summer Salad with Spinach, sliced onions, strawberries, blueberries, apples, walnuts, and reduced fat gorgonzola cheese with balsamic vinaigrette

 Veggie kebobs with red pepper, green pepper, zucchini, squash, onion

 Make chicken salad with lots of fruits and veggies such as apples, grapes, onion, celery and replace mayo with nonfat plain Greek yogurt

 Use whole wheat buns or Orowheat whole wheat sandwich thins for hamburgers

 Instead of high fat hamburgers, try bison burgers, turkey burgers, or garden burgers

 Instead of fatty steaks, ribs, and chicken wings, try skinless boneless chicken breast or kabobs, and grilled fish such as salmon, halibut or shrimp

 Make a healthy potato salad using nonfat Greek yogurt

 Use fruit for dessert and pair with a light angel food cake and light whip cream

 Use black beans and add to avocado, corn, red pepper, green pepper, Poblano peppers, lime juice, cumin, minced garlic, fresh ground black pepper, Tabasco sauce, tomatoes and use as an excellent dip for a party or serve over grilled chicken or fish (always a crowd favorite)

 Use baked chips in place of fried potato chips or make sweet potato fries baked in the oven with a tablespoon of olive oil and sprinkle of cumin

Check out HLOKC live on NEWS 9 discussing the Supermarket Tours at Crest

News 9 Interview on Discussing the Smart Shop Supermarket Tours at Crest

LV'S Tasty Breakfast Burrito

Ingredients:


• 2 tbsp salsa

• 1/8 C shredded low-fat cheddar cheese

• 1/4 C fresh cilantro

• 4 large egg whites, beaten

• 1/4 C diced lean ham or turkey

• 1 large (8'') La Tortilla Factory whole-wheat tortilla

Directions:

In a nonstick skillet coated with cooking spray, saute the diced ham over medium-high heat, just until the surface starts to brown. Place the cooked ham in the tortilla, then add more cooking spray to the skillet and scramble the eggs together with the cilantro. Add the eggs to the tortilla, top with the cheese and salsa, and fold.

Nutritional Facts per serving: 288 Calories, 42g Protein, 7g Total Fat, 1g Sat Fat, 20mg Cholesterol, 930mg Sodium, 25g Carbohydrates, 13g FIBER



***To Decrease Sodium- Omit Ham or replace with Turkey

Happy Cinco De Mayo- Healthy Mexican Dining

Mexican Food—The Healthful Way


 Many times Mexican foods are prepared with lard, covered with cheese, and fried in oil. Knowing what to order is important, so that you can enjoy your favorite Mexican flavors without sabotaging your best intentions.

Unlike many of the fast-food chains, which provide nutritional information and analyses, it can be difficult to determine just what is in the Mexican food you order from a local establishment. The following are helpful hints when ordering, but keep in mind that each restaurant may prepare the same dishes differently, and you may need to ask how dishes are prepared to ensure you are ordering healthy foods.

Tips for ordering

These tips may help you make more healthful choices:

▪ Skip the tortilla chips. If they usually are brought to the table, ask your server not to bring them. One ounce (which may be as few as four to six chips) has roughly 140 calories, which are nutrient poor and generally loaded with sodium.

▪ Choose corn tortillas instead of flour tortillas, when you are given an option. Flour tortillas are often made with lard and full of saturated fats.

▪ Order grilled shrimp, chicken, or beef as an appetizer. If you order a taco salad, do not eat the fried shell or bowl the salad is served in, and ask the kitchen to go light on the cheese. Ask for your dressing on the side, so you can add it yourself.

▪ Choose grilled beef, chicken, pork, or fish instead of carnitas (fried pork) or chorizo (sausage), which are less healthful options.

▪ Avoid refried beans, which often are made with lard and lots of added fats and sodium. As a substitute, choose beans and rice, borracho beans, or frijoles a la charra.

▪ Order chili con carne, which is often a healthful option with fewer than 300 calories in a cup. If you are looking for something that seems indulgent, it is an excellent choice and will satisfy you.

▪ Avoid dishes with sour cream and cheese, which are really damaging to healthful eating! Choose fresh salsa, pico de gallo, cilantro, and jalapeños to boost flavor without adding too much fat.

▪ Use moderation when eating guacamole, or choose salsa instead of guacamole if you are concerned about watching your weight. Even though guacamole is healthful and full of good fats, the calories can really add up. Save avocados and guacamole for times when you are eating a lighter-in-calorie meal or snack.

▪ Substitute fajitas for quesadillas, which are usually fried and loaded with cheese. Fajitas have similar ingredients, but the extra vegetables and less cheese make them a more healthful option.

▪ Use Mexican seasonings sparingly when cooking and preparing Mexican foods at home. Many times they are high in sodium; use less seasoning or substitute low-sodium options.

▪ Order or prepare the following items, which are the most health Mexican dishes:

– Fajitas

– Chili

– Chicken or beef enchiladas with red sauce or salsa

– Grilled fish and meats

LV's Nutrition and Fitness Blog: Combat Stress with Calorie Free Tips

LV's Nutrition and Fitness Blog: Combat Stress with Calorie Free Tips

Combat Stress with Calorie Free Tips

Treats Without Calories


Okay, so you're stressed, and… cranky.—But there are some ways you can self-soothe without turning to food. The bonus is that they can actually supplement your workout. Try these ideas for some good-for-you pampering:

Feel the heat:. The warmth increases your heart rate similarly to a cardio workout. Or take a post-workout soak in your tub at home. Use essential oils or aromatherapy like lavendar which can help you unwind.

Get a massage: A nice knead can improve your circulation and melt away stress and muscle aches brought on by drill-instructor-motivated resistance training.

Stretch it out: Schedule a long, thorough stretching session. It will help you relax, reduce soreness and improve your posture.

Om…: Learn to meditate, or just pencil in about 15 minutes to think in a quiet room each day. A little escape from the chaos of daily life will help you keep a positive state of mind.

Make exercise pleasurable: Make sure you're doing something that makes you happy, whether it's a scenic bike ride, a hike in the woods or a swim in the ocean.

Remember that self-pampering will help you relax, reduce stress and make you feel better inside and out. Make it a priority and get a pedicure, manicure, or massage.

Retail therapy and put your energy from stress into shopping. Just be careful not to make too many impulse buys.

Take up a hobby like painting or sewing and unwind your brain.

Read that Book that has been sitting on the shelf staring at you.

Phone an old friend or write a personal card and mail it.

Volunteer your time at a church, school, shelter, or what interests and inspires you. 

And most of all, take a deep breath and take time to look around you and count all of the blessings in your life.  Life is precious and too short to sweat the small stuff.  Always tell your family and friends how much you appreciate them and love them! 

Have a Happy, Healthy, and Stress Free Day!

Try a FREE Supermarket Sense Shopping Tour at CREST FOODS Taught by Crest's personal Dietitian, Lara Veazey, MA,RD/LD and owner of Healthy Lifestyles of OKC, LLC

http://www.facebook.com/event.php?eid=311720196524&index=1#!/event.php?eid=117813348243212

Supermarket Sense Shopping Tour at CREST FOODS taught by Crest's personal Dietitian, Lara Veazey, MA,RD/LD and owner of Healthy Lifestyles of OKC, LLC

You will learn how to:

*Get in and out of the grocery store fast

*Distinguish NUTRITION FACTS from FICTION

*Buy and Prepare QUICK and HEALTHY meal and snack ideas

Sign up today and reserve your spot for Crest's next grocery store nutrition class taught by Crest's personal Registered Dietitian, Lara Veazey, MA, RD/LD. This NEW service sponsored by Crest will be offered every month and provides hands on nutrition education for selecting the best food products available at Crest Foods. Enrollment is limited to the first 14 people and a reservation is required to hold your spot. Classes are held at Crest Foods in Edmond located on the corner of 15th and Sante Fe.

CALL or email Lara Veazey for dates and times of free upcoming classes taught at Crest or to schedule a private tour. You can also check out her website to learn more about Lara and the nutrition and fitness services she offers at www.healthylifestylesofokc.com

Phone: (405) 471-6389 email: lara@healthylifestylesofokc.com

LV'S Mighty Oatmeal Pancakes Recipe

Ingredients for the pancake batter:

½ cup Old Fashioned Oatmeal (not instant)
¼ cup low-fat cottage cheese or Ricotta cheese
4 egg whites
1 tsp. vanilla extract
1/2 tsp. cinnamon
1/2 tsp. nutmeg

Directions:
Process all ingredients in a blender or beat until smooth. Spray a non stick skillet with cooking spray. Pour batter into skillet and cook over medium heat until both sides are slightly brown. Top with a low sugar syrup or peanut butter and your choice of fruit.


***For an additional nutrition boost, Add 2 T. ground flaxseeds to get omega 3 fatty acids


Yield: About 2 medium size pancakes
Nutrition Facts for 2 Pancakes:  288 calories, 4 g of total fat, 1 g of sat. fat, 422 mg potassium, 450 mg sodium, 32 g carbohydrates, 5 g fiber, 2 g sugar, 28.6 g protein

Spring Clean Your Nutrition Habits

Spring clean your fridge and pantry! This is your chance to cut down on some of those high-calorie and high-fat foods and replace them with healthier items. Stocking your pantry with healthy ingredients is key to better eating. Having healthy ingredients on hand will inspire and compel you to make better decisions! I c...an clean your pantry to jumpstart your Weight Loss Goals! Call/email me for more info!

LV's Nutrition and Fitness Blog: Healthy St. Patty's Day Tips#links

LV's Nutrition and Fitness Blog: Healthy St. Patty's Day Tips#links

Healthy St. Patty's Day Tips

You can fix up a traditional St. Patty’s Day meal while maintaining a healthful eating plan. Here are tasty tips for preparing a healthy Irish feast:

•For corned beef, purchase the leanest brisket possible and trim off any extra fat before cooking. Also rinse with water to remove the brine.
•Prepare home made mashed potatoes with low-fat or nonfat Greek yogurt and milk in place of butter. Season to taste with garlic and onion powders and fresh ground pepper.
•Steam vegetables using frozen steam in the bag varieties or steam fresh in season veggies to preserve as many vitamins and nutrients as possible while maintaining the flavor.
•Serve corned beef on whole-wheat bread or sandwich thins with reduced-fat Swiss cheese. Mix low-fat or fat-free mayonnaise with horseradish for a tasty condiment.
Also watch the additional calories from green beer and have a glass of water in between each drink to help prevent dehydration. Calories from alcohol are metabolized as fats so be sure to exercise portion control!

If you just can’t part with traditional, higher-calorie ingredients, eat a lighter meal earlier in the day, eat smaller portions and make sure to include physical activity to burn some calories!

Happy St. Patty's Day and Healthy Eating!

LV's Nutrition and Fitness Blog: Bridal Bootcamp

LV's Nutrition and Fitness Blog: Bridal Bootcamp

Bridal Bootcamp

LV's Nutrition and Fitness Blog: Power Up With A Healthy Breakfast!

LV's Nutrition and Fitness Blog: Power Up With A Healthy Breakfast!

Power Up With A Healthy Breakfast!

Breakfast gives you energy to start the day. A healthy breakfast is important for everyone. Get the morning nutrition you need with these quick breakfast ideas.

• Make instant oatmeal with milk instead of water. Mix in raisins or dried cranberries. Top with chopped walnuts.
• Layer low-fat yogurt with your favorite crunchy cereal and sliced fruit or berries.
• Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
• Top a bowl of whole-grain cereal with blueberries, sliced peaches or any favorite fruit. Pour on low-fat or fat-free milk.
• Top a toaster waffle with low-fat yogurt and fruit.
• Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.
• Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
• Spread almond butter on a whole-grain toasted bagel. Top with apple slices.
• Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.

Who is the Nutrition Expert? A Registered Dietitian

If you need to remodel your kitchen, you call a licensed contractor. When your car has trouble, you take it to a mechanic. So why would you cut corners when it comes to your health by taking food and nutrition advice from a friend, Web site, or other non-expert?

“I have met people who wouldn’t dream of changing the oil in their car by themselves but will follow advice from a total stranger in a forwarded e-mail when it comes to losing weight,” says registered dietitian and American Dietetic Association Spokesperson Sari Greaves.


When seeking expert guidance on food and nutrition, “Look for the RD credential. While some registered dietitians call themselves nutritionists, not all nutritionists are registered dietitians. There is a very big and very important difference between the two.” While some states have licensure laws that define how a “nutritionist” can legally practice, in other states, virtually anyone can call him-or-herself a “nutritionist” with little or no education or training.

American Dietetic Association’s Top Ten Reasons Why Consulting with a Registered Dietitian Can Benefit You
You have diabetes, cardiovascular problems or high blood pressure. An RD serves as an integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition.
You are thinking of having or have had gastric bypass surgery.
Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. An RD will work with you and your physician to develop an eating plan for your new needs.
Y ou have digestive problems. A registered dietitian will work with your physician to help fine-tune your diet so you are not aggravating your condition with fried foods, too much caffeine or carbonation.
You’re pregnant or trying to get pregnant. A registered dietitian can help make sure you get nutrients like folate, especially during the first three months of pregnancy, lowering your newborn’s risk for neural tube or spinal cord defects.
You need guidance and confidence for breastfeeding your baby.
A registered dietitian can help make sure you’re getting enough iron, vitamin D, fluoride and B vitamins for you and your little one.
Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.
You need to gain or lose weight. A registered dietitian can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan plus regular physical activity for weight loss while still eating all your favorite foods.
You’re caring for an aging parent. A registered dietitian can help with food or drug interaction, proper hydration, special diets for hypertension and changing taste buds as you age.
You want to eat smarter. A registered dietitian can help you sort through misinformation; learn how to read labels at the supermarket; discover that healthy cooking is inexpensive, learn how to eat out without ruining your eating plan and how to resist workplace temptations.
You want to improve your performance in sports. A registered dietitian can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.
To locate a registered di

Nutrition for a Hole In One

"Nutrition For A Hole In One"
by Lara Veazey, MA, RD/LD,CPT and owner of Healthy Lifestyles of OKC
Golf Nutrition: Are You Fatiguing On The Course?
Do you ever wonder why you lose concentration and energy the last few holes? Do you think you need to just go hit more balls? How about some new clubs?
I am amazed at the lack of food or “fuel” golfers utilize during the round. If you don’t replenish your energy stores you are destined for a loss of energy and strokes.
Fueling Your Golf Game:
Planning is key to fueling up for a successful day on the golf course. Bring a couple of healthy ready to eat snacks and make sure to have plenty of water on hand. Your body needs readily available energy every 2-3 hours. For example: Bring 2 pieces of fruit, a nutrition bar and a bottle of water to the course every time you play.
Make nutrition a habit!
Your water consumption should be very consistent throughout the round. If it’s a 20 oz. bottle of water, you should be filling it up every 4-5 holes at a minimum.
The first few times you do this you may need to visit the course restroom a few times but stick with it. Your body will adjust and the restroom visits will be less frequent. Dehydration occurs much sooner than you think.
Make a mental note of what time you ate your last meal before you got to the course. If you’re like most people I’ll bet 3-4 hours have already gone by at hole number 2.
What’s that mean?
Time for a snack possibly. What if you’re not hungry? Take a quick mental note and access your hunger and thirst level first. A quick snack consisting of lean protein and complex carbohydrates with fiber will provide you with energy and prevent mental fatigue late in your golf game.
Check your watch about every 2 hours to assess your hunger and thirst level. If you get hunger or thirst pangs, eat that last piece of fruit, half of a sandwich, energy bar, etc at the 16th hole. This will keep your blood sugar levels constant and enable you to stay focused those last couple of holes. You’ll have much MORE energy throughout the “whole” round and not waste any shots that will balloon your score.
Golf nutrition is KEY!
***If you would like set up an appointment with a Registered Dietitian to create a personalized nutrition plan to improve your overall health, fitness, and golf game, please contact Lara Veazey, MA,RD/LD, NSCA-CPT at Healthy Lifestyles of OKC.