If you’re throwing a Super Bowl Party this year, be cool and do something a little different…make it a healthy one!  Detroit Free Press offers a few tips on ways to cut out some of those unwanted calories:

•  Buy baked: When purchasing potato or tortilla chips, grab the baked or reduced-fat versions.

•  Veg out: Have plenty of fresh vegetables chopped and ready to munch. They’re great with dips, salsa and hummus.

•  De-fat dips: When preparing creamy dips that contain sour cream, mayonnaise or cream cheese, opt for plain yogurt or the fat-free or reduced-fat versions of those ingredients.

•   Drink diet soda, juice or water.  If you want to enjoy an adult beverage or two, go for a light beer or something low in sugar.

•  Location, location, location: Placing snacks within arm’s reach of the couch or recliner encourages mindless eating. Help your guests make snacking a conscious activity by placing treats away from the immediate TV-viewing area.

Cooking Light offers a few suggestions on how to make some of those traditional game day crowd pleasers not so bad for you by cutting fat, calories, and sodium.  Learn about 5 Super Bowl Food Makeovers here!

Let me tell you about the new Whole Foods on North and Sheffield in Chicago.  We parked on the second floor of the parking garage.  We tried to park closer but couldn’t get a spot up front as many of them are reserved for “alternative-fuel vehicles.”  I smiled thinking “Gosh, Whole Foods.  You never let me down.  You’re so forward-thinking.”  I ignored that cynical little voice inside me that was saying, “Wow.  Isn’t THAT pretentious.  A perk for people who can afford to be early adopters.  Where’s your handicapped spots Whole Foods?  Expectant mothers?”  I’m sure they’re there.  I’m sure I  just missed them.

We parked and entered the store.  As we descended on the escalator inside, we got an aerial view of the entire Whole Foods experience.  I can assure you, you have never seen so many bright colors in one place in your life.  Orange clementines are piled high into intricate pyramid shapes.  “How do they do that!?” you’ll ask yourself.  Fresh green grapes as big as ping-pong balls beckon you to put them in your cart to snack on as you shop.  Mangoes are stacked high in beautiful wicker baskets; rare vegetables line the walls and you’re sure you can’t find this stuff anywhere else.

Image courtesy of Flickr

We needed Poblano peppers and Thai chilies for some dinners we’re making this week.  I spotted them easily and grinned from ear-to-ear as I placed them in the little plastic bag hanging nearby.  We next made our way over to the bath and body section.  There were baskets filled with varieties of bath salts that you can scoop yourself and take home.  I stood smelling the Eucalyptus salts until I was almost high…thinking how much relief I would be feeling if I had a cold.  Almost wishing I had a cold so these Whole Foods salts could work their magic.

We sauntered by the fish counter, with pinks and silvers so bright and fresh you just can’t tear your eyes away.  Tilapia for $9.99 a pound?  What a steal!  I’ll take two!  Courtney wanted to take a stroll through the cheese section.  The cheese section at Whole Foods makes me weak in the knees.  I’m a cheese-addict, and walking through that section is what I imagine walking into a crack-house might feel like for a crack addict.  The sushi-counter is the next stop.  Where there’s actually Asian people making the rolls.  I stared at a spicy tuna handroll for ten minutes before Court dragged me away.

Image courtesy of Flickr

The rest of the trip in Whole Foods is simply a delight.  We splurge on things like “organic oatmeal” and find some rare Mediterranean spices for a meal this week.  The online reviews of the recipe said it was almost impossible to find these spices.  Psssht.  Obviously they didn’t check Whole Foods.

I breathe in all the organic, natural, healthy goodness – just knowing that shopping here is making me healthier.  I’m putting good, organic things in my body.  Who cares if I don’t exactly know what that means!?  Who cares if there are so many conflicting messages about what’s good and what’s bad for you that I can’t even tell them apart anymore!?  I know Whole Foods is good for me!  I buy eggs from chickens that can roam freely, damn it. And that’s what’s important.

I left Whole Foods feeling punch-drunk.  We spent $30 and got a bunch of great stuff – including Poblano peppers, a mango and  grapes as big as ping-pong balls.

It wasn’t until we got to Stanley’s Fresh Market on Elston that I started to come back to reality.  Stanley’s is no Whole Foods.  It’s a no-bullshit kind of place.  Where as Whole Foods is filled with rich Lincoln-Parkers sipping wine as they shop, Stanley’s tends to cater to people that just need some greenery at a good price.  It’s a Moms-in-big-winter-coats-putting-food-on-the-table-for- four-kids, kind of place.

Image courtesy of Flickr

If I met Stanley he’d probably be like, “You want mangoes?  We got mangoes. Go look on the back wall,” without looking up at me.  Indeed Stanley’s has mangoes.  In fact, they had them on special last night.  Two for $.98.  I paid $2 for a single mango at Whole Foods.  Stanley’s also has grapes.  For about $1.50 a bunch.  I paid $5.59 for my grapes at Whole Foods.  Yes, you read that right.  Almost $6 for my grapes.  Granted, my Whole Foods grapes looked a helluva lot better than the Stanley’s grapes…but I can’t tell you that they were really worth four times the price.  Then I found the Poblano peppers.  Stanley’s was selling them for $.98 a pound.  I bought two from Stanley just to punish myself.  I paid $.52 for one at Whole Foods – they were $1.99 a pound.

What the hell Whole Foods?  Are you trying to make a fool of me?  I thought we had an understanding!?  I’ll pay the premium as long as I know I can’t get it anywhere else.  As long as I’m reasonably convinced that you have healthier choices.  I put up with the aisles clogged with Lincoln Park trixies toting their baby bjorns.  I practice healthy self-talk when I start getting pissed that Whole Foods has turned into more of a “place to be seen” than a grocery store.  I ignore the nagging, cynical voice inside my head that says, “When did eating healthy and organic become so Goddamn trendy?  And how the hell do people afford this shit?”

We all want to eat healthy.  Most people would agree that they want to eat things that make them stronger and healthier.  Foods that come from more natural ingredients instead of processed, evil-scientist-created ones.  But during times like these, and arguably at all times, you want to know that you’re getting a good deal.  You do NOT want to walk down the street and find the same damn pepper for a fraction of the price.  I don’t mind paying a little extra for fresher meat and fish – and I can definitely taste the difference.

Don’t get me wrong.  I still love Whole Foods.  But as much as I love it, I can’t help but feel like a poser every time I go there.  I think, “I’m not cool enough or rich enough to be here.”  And no one should have to be cool or rich to eat healthy.

The Fresh Diet offers daily delivery (yes, right to your door) of 3 freshly prepared gourmet meals and 2 snacks delivered right to your doorstep.  According to their website, all of Fresh Diet’s meals and snacks are prepared in accordance with “Dr Sears’ Zone Diet Program” and made with only the finest and freshest ingredients.

I’m not sure what Dr. Sears’ Zone Diet Program is, but this deal sounds pretty interesting for people like me looking for convenient ways to eat healthier. 

The Fresh Diet currently serves people daily in South Florida, Chicago, The NY Tri-State area, Southern California, Boston and Philadelphia.

Check it out but hurry!  You only have until midnight tonight to buy!

Christmas is only a few weeks away, and that means tasty sweets and treats are always within reach.  Tomorrow at work we are having a week-long treats extravaganza in celebration of the holidays.  Everyone is invited to bring in dessert, cookies, cake, and anything else they’d like to share.  You may have upcoming holiday parties, family get-togethers, and other opportunities to indulge.  So how do you enjoy yourself without throwing your fitness goals completely off track?

Self Magazine has put together some great strategies to calm our holiday eating fears.

Keep an eye on your intake when delicious food is always available.  If you’d like to enjoy a few more sweets than usual, you can always add a few extra minutes to your work out to offset the extra calories.  But don’t stress too much.  You’ll be happy to know that the average American gains only 1 pound between Thanksgiving and New Year’s, a study in The New England Journal of Medicine finds.   Happy holidays!

Photo: SELF Magazine

WebMd has put together a cool “Energy Foods Slideshow.”  A few on the list? 

Fresh Produce – Fresh fruits and vegetables can help you to stay hydrated and energized.

Hot Tea – Black tea, in particular, has been shown to combat stress.

Dark Chocolate – a few squares can boost your energy and mood.  Mostly caffeine at work here.

 Breakfast – Studies show that people who eat breakfast regularly have more energy and a better mood throughout the day.

Check out the full slideshow here.

Here are some of my fave health and fitness iPhone apps:

iFitness ($1.99) – With more than 150 different exercises ranging from machines, free weights, resistance balls and more, iFitness explains each exercise with clear descriptions and provides pictures to make your workout easy to follow.  I see people using this one in the gym all the time – they mark the exercises they like and save them for a future trip to the gym.

Runkeeper (FREE) – This app uses the iPhone’s built-in GPS system to track, map and view your progress during your workout.  Despite the name, RunKeeper is not just for running.  You can use this app for hiking, biking, skiing, etc.  No matter the exercise, RunKeeper tracks speed, duration, distance, and pace.

Restaurant Nutrition (FREE) - If you don’t cook often and find that you eat out a lot, this is the app for you.  You may change your mind on that “not cooking” part!  The Restaurant Nutrition app gives you all of the nutrition facts to the most popular chain restaurants around.  Once you click on the restaurant’s name, it is broken down to Breakfast, Lunch, Appetizers, Beverages, Dinner, etc.

For more health and fitness iPhone apps, check out The Apple Blog.

Halloween is here and you’re likely to have LOTS of candy around.  (Especially if you’re doing the Hot Chocolate 5K race tomorrow.)  We would never say that you shouldn’t enjoy any candy around this time of year – we’re just not those type of people.  But there are things you can do to avoid completely derailing your healthy eating habits or diet.  Here are a few tips to keep Halloween candy consumption in check, courtesy of About.com:

Chew gum. Sugarless gum can keep your mouth busy and gives your mouth a taste of sweetness without the high calories. If you already have something sweet in your mouth, you’ll be less likely to crave candy.

Don’t buy your favorite candy. I feel slightly guilty giving the neighborhood kids Junior Mints, but the truth is, I don’t really like them, so I know I won’t be tempted to eat them.

Have an office strategy. If you have the candy situation under control at home and the problem is co-workers with candy jars and bowls, ask your co-workers to charge you for a piece of candy. Offer them a dollar (that they can then donate to a charity) for each piece of candy. If you know you have to pay for it, you’re less likely to be tempted to reach into that bowl. You can also ask your co-workers to keep the candy inside their desks, so you won’t be tempted every time you walk past them.

Drink low-calorie hot chocolate. It’s just about the season for hot chocolate and it’s a great way to keep your hands and mouth busy and satisfy your sweet tooth without indulging in candy. If you don’t like hot chocolate, sip a cup of herbal tea instead.

This is a fun calorie Halloween treat calculator which shows you how many miles you’ll have to walk to burn off the calories you’ve taken in.

Happy Halloween!

There is a lot of information out there about what we should eat to be healthy, how much we should work out, how much sunscreen we should apply at ALL TIMES in order to avoid the sun’s damaging rays.  It’s a lot to keep in your head, and if you fall short (which we all do), you end up feeling more guilty than anything.

That’s why I breathed a sigh of relief when I read this article from Prevention magazine.   It’s a quick read and you’ll be glad you checked it out.  How can people who are busy or just plain unmotivated still reap the benefits of healthy eating and exercise?  It can be done!  The key message here:  believe that every little bit counts.

Here’s an example.  The “gold standard” of daily fruit and vegetable consumption is 9 servings.  I don’t know about you, but when I see something like that I picture myself eating a piece of fruit or a veggie once every hour while at work.  People would think I was nuts…and beyond that, it would just never happen.  Of course you could double-up your servings during a meal…but even that would be a challenge.  So how can you ever feel like you’ve getting enough fruits and veggies to make a positive impact?  The article says that actually, 5 servings of fruits and vegetables a day is “good enough.”  Anything on top of that is gravy.  So sure, strive for 9 servings.  But if you make it to 5 you’re still doing alright.

Here are some other interesting health mantras that the article explores:

Cardio – Gold standard is 30 minutes a day, 5 days a week.  Good enough?  17 minutes a day – broken up throughout your day if you need to.

Sunscreen – Gold standard: Apply SPF 30 or higher several times a day.  Good enough? Throw on some moisturizer in the morning that contains SPF 15 (unless you’re spending the day at the beach, of course.).

Strength training – Gold standard: 2 or 3 times a week.  Good enough?  Once a week.  (A little digression here: I recently starting taking a half hour strength conditioning class at my gym once a week.  I’ve been attending consistently for about six weeks and have seen marked improvement in my upper and lower body strength.  I’m able to lift more than I was at the beginning of the class, and I surprised myself at how many push-ups I could do without fatigue during last week’s class.  I’ve been getting a few compliments here and there that I look “tone,” although I actually haven’t lost any weight.  Again, this is only a half hour class once a week.  Case in point that every little bit counts.)

Read more here – you’ll feel better about the small improvements you can accomplish throughout your day in regards to your health and overall fitness.

Info courtesy of “Unmotivated?  Nine Health Tips for the Lazy Girl,” by Camille Noe Pagan, Prevention magazine

The article is titled, “Pre- and Post- Workout Meals in 15 Minutes.“  It’s written by an author from Runner’s World, so it’s written with runners in mind, but a healthy recipe is a healthy recipe – whether you’re a runner or not.   We had a request recently for some more healthy eating tips – so this article is a start.

The recipes are supposed to be fast, easy and give you the energy you need for a workout.  I skimmed these recipes, and hopefully I will have some time to try them in the near future.  But I actually found the very end of the article the most helpful to me.  The last part lists staples to have on hand to make healthy dishes, fast.

The key to preparing fast meals is to stock your kitchen with nearly ready-to-use foods, such as frozen produce, which is just as healthy as fresh.

Checkout Express

A list of staples for making healthy, tasty dishes-fast.

Frozen Fruit
Blueberries (or mixed berries, cherries, or peaches)

Frozen Vegetables
Broccoli florets, bell peppers

Fresh Produce
Prewashed and precut romaine hearts, preshredded cabbage,limes, scallions

Dairy
Plain yogurt, feta cheese

Nuts and Seeds
Walnuts, peanuts, almonds,cashews, sunflower and sesame seeds

Dried Fruit
Dates, raisins, coconut

Oils
Olive, sesame

Herbs
Basil, parsley, and mint

Grains
Fresh or dried pasta, part whole-grain pancake mix, oats, whole-wheat pita chips

Meat
Precooked chicken sausages, precooked flank steak or roast beef cold cuts

Seasonings and Condiments
Soy sauce, red-pepper flakes, tahini, natural peanut butter

Sweeteners
Maple syrup, honey, vanilla

I always find it frustrating when I find a great recipe only to find that I don’t have any of the ingredients on hand.  This list will help you know what basic things to have in your house if you want to start eating healthier.

I’m usually starving when I get home from work.  I have skipped many workouts because although I finally have free time after work to head to the gym or go for a run, I’m too hungry to go.  Sometimes I scarf down some oreos or lunchmeat that I might scrounge up from the fridge, but I don’t like the idea of eating on the fly just to have enough energy to workout.  I’ve been looking for some ideas for quick things to eat that might boost energy and help tide me over for a workout before dinner.

This article had some ideas!

• Handful of low-fiber cereal
• A bagel with honey or jelly
• A few graham crackers with a teaspoon of honey
• Banana and a few nuts or teaspoon of peanut butter
• Cup of fat-free yogurt

Apparently the idea is to go for about 150 calories of low-fiber, low-fat foods that will boost energy fast and won’t upset your stomach.  Try one of these out when you’re feeling hungry before a workout – it should do the trick.

On the list of summer cocktails to avoid?  Mudslides, Strawberry Daiquiris (darn!) and Long Island Iced Teas.   Here is a picture of our shock and embarrassment after realizing that we should be avoiding Long Islands – as opposed to drinking them by the bucketful at Howl at the Moon.

Check the article out - you can read through it quickly to find out approximate calories in your favorite summer drinks, and which ones to drink in place of some of the heavier ones.  The article also shares some healthy summer drink recipes.