Thursday, May 27, 2010

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

Monday, May 10, 2010

LV'S Tasty Breakfast Burrito


• 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


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

Wednesday, May 5, 2010

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 jalapeƱos 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!

Monday, May 3, 2010

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

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


*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

Phone: (405) 471-6389 email: