Beef Labeling Guide

Women's Health provides the truth behind the labeling on the beef you're buying:

If it says...

Natural:  All fresh meat qualifies as natural (captain obvious) as long as it is not more than minimally processed - which is what the USDA requires.  Don't choose "natural" beef, especially if the price is marked up.

Organic:  According to USDA, the criteria to state that foods are organic "cannot contain hormones or antibiotics, and the animals must have been fed a vegetarian, pesticide-and herbicide-free diet without genetically modified sources or animal by-products, and had continuous access to pastures."  This is why I love organic.

Grass-fed:  Another captain obvious moment here since nearly all cattle are fed grass at some point in their lives, making the term "grass-fed" meaningless.  Don't choose "grass-fed" beef, especially if the price is marked up.

Pasture-raised:  There is no specific pasture-raised certification, but animals raised this way can roam freely in their natural environment.

Certified Angus Beef:  Nearly 65% of cattle are black-hided and receive the Angus stamp, but only 25% meet the Certified Angus Beef standards, making it the best quality beef.

rBGH-free or rBST-free:  Signifies that the beef product come from a cow that was not treated with a genetically engineered growth hormone that artificially increases milk products, which may cause human health problems!

So next time you're at the fresh meat market at your local grocery, you'll know what to stay away from and what to take home for dinner.

Tidbits

Is it just me or did June completely fly by!?  I didn't realize it was nearly July until I got my Women's Health magazine in the mail on Friday!  And we know what that means...time for your FilthyFit Tidbits!

I liked this picture.

 

*Aim for 3 portions a day of fruit to reap the benefits without packing on the pounds (from high sugar content.)  Benefits of fruit:  decreased heart attacks, stroke risk and some cancers.

*One in six cell phones are contaminated with fecal matter (EW) that could contain E. coli.  So, make an effort to clean your phone once a week.

*On average, lean people chew their food 21 times before swallowing, compared to obese people who chew their food only 17 times.

*Women who ate 2 or more servings of citrus fruit a day had a 10% lower stroke risk compared with those who ate fewer than 2 servings.

*A recent study found that three-fourths of weight equipment was contaminated with cold causing rhinoviruses.  So put down a towel on the bench or mat, shower immediately, change into clean clothes and of course keep your hands washed.

*Make sure your bike fits you:  seat height should be at or right below your hip; the seat should be just far enough from the handlebar that you are able to relax your elbows; your handlebar should be at the highest position that feels comfortable (which alleviates pressure on your back).

*Fight summer headaches by 1) not skipping meals 2) going fragrance free as strong odors can induce a headache 3) passing on that third cup of caffeine (limit to 200 milligrams daily) 4) taking a break from staring at a screen 5) throwing out leftovers as tyramine levels rise with time and can therefore balloon blood vessels 6) taking your hair out of a pony tail.

*Alcoholic drink add-ins not only add flavor but add extra calories.  Calorie counts for two ounces:  club soda-0; tomato juice-10; tonic water-21; other soda-26; fruit juice-30-39; simple syrup-100; grenadine-214; coconut cream-271.

*Make your long term relationship last by having more fun!  Kid around with each other, go on a double date, compete with each other (in a friendly game), head out to the ballpark or engage your fear factor.  

*It's summertime...in Dallas.  It's hot so exercise accordingly.  Sand, concrete and tennis courts absorb heat and transfer it to you.  On super hot days choose to exercise on a dirt trail or a grassy field.

*Surfing your own Facebook page (not your "friends'") may boost your self esteem.  So spend some time updating your wall.

*32% of people live alone; 13% percent live with their parents; 0.5% think living with their parents is the ideal situation......

*The first step in getting bikini-body-ready is to eliminate processed foods.  They may be satisfying and taste good but they make you crave more food than your body needs.

Have a healthy and great July!  xoxo

Tidbits

Look, it's there!  Women's Health finally managed to surface from the pile of bridal magazines and was even able to divert my attention from wedding planning for a couple minutes ;)  So here you go, your FilthyFit Tidbits to kick off your summer, 2012!

*"Make a set of stair rules.  For example, promise yourself you won't take the elevator fewer than six floors unless you're carrying a heavy load."  -Sharonee N. Hays, M.D.
*Go vegetarian just one day a week as it may make you healthier.
*Make your muscles appear longer and leaner by strength training, cardio, stretching and Pilates.
*The FDA limits the amount of radiation that microwaves produce, therefore posing no real risk to standing next to the microwave.
*When you have a craving, tell yourself you can have it later.  Research shows that when volunteers postponed having a snack, they ate less than the volunteers that indulged immediately.  
*Making eye contact with others makes you feel more socially connected and is a simple way to boost your self-esteem.
*There is a 243% increase in the risk for depression for those that work 11 or more hours a day compared to those who work 7-8 hours.
*Making it known that you hit the gym makes a good first impression - those that lead a healthy lifestyle are rated more positively and even rated as five years younger.
*Women that have a high risk for breast cancer lowered their risk by 24% by exercising 45 minutes a day.
*Using lip gloss on your eye lids gives a watery effect, which is less dramatic than adding shimmer.  I'm definitely trying this trick this summer!
*Beets are the newest super food as reports say they may reduce high blood pressure and the risk for cardiovascular disease.
*As if we all didn't already know this, combining exercise and eating right is the best form of weight loss.  Research shows that weight-loss supplements are no more effective than placebos.  Duh.
*Opaque pastels are summer's hottest pedicure colors - peach and yellow look best on golden or olive skin and light blue or lavender looks best on fair skin.
*According to Jillian Michaels, the 4 tummy troublers are stress, too much dairy, bad ab equipment and alcohol.
*The cardio equipment at the gym can be pretty inaccurate.  Next time you're doing your cardio, increase your goal by 30%.
*Meditation can be the heath booster that changes your body and your brain for the better:  may beef up the grey matter in your brain; increases positive thoughts and emotions; decreases blood pressure; decrease anxiety; lowers blood sugar levels and may cut salty food cravings; increases your body's ability to fight off infections. Hummmmmmmm...
*Women have PMS while some men may have irritable male syndrome - a man cycles on a 24 hour testosterone swing with the hormone dropping at night and spiking in the morning.
*Boxed wine is in.  High-end wineries are putting the same wine in bottles and boxes, so you can save a little money.  Boxed wine will also last longer once opened:  6 weeks as opposed to three days for a bottle.
*A diet high in vitamin D can speed up weight loss by 70%.
*Step in place during commercials and burn 67 more calories per hour than your fellow couch potato.
*62% of people throw on sweatpants within half a second of getting home.  Yup, I'm in that percentage.

Being engaged

As most of you know, I'M ENGAGED!  Matt proposed May 5 and I've been on cloud nine and apparently too busy to post anything fitness related ;)  I promise to post the very important things you need to know to stay healthy!  But I won't be blogging anything fitness as often since I am busy planning my wedding and blogging my engagement.  Here's my new blog for all things engagement:

CLOUD9DALLAS

Enjoy, stay in touch and stay healthy my friends!

XOXO

Ronald McDonald, Dallas

Check us out @


Ronald McDonald House of Young Friends' Charity Event

Tidbits

Wow, I can't believe the end of April is here.  You know what that means...FilthyFit Tidbits!  This issue of Women's Health is full of great facts you need to know so scroll down to read my favorites!

*Chai tea contains ginger, which may help ward off colds, and cinnamon, which is great for your heart.
*Chewing gum increases heart rate and cerebral blood flow, therefore students who chewed gum before their test did better.
*Working out twice a week (strength or aerobic) helps ease symptoms in women with general anxiety disorder.
*People work harder if their progress is tracked, so wear a heart rate monitor, pedometer or challenge a friend.
*Obese women earn 15% less compared with heathy weight women.
*Make sure the color of your plate contrasts the food you put on it as it makes it easier to see how much food you're eating. 
*Choline, found in eggs, may protect your brain, improving your memory as you age.
*Organic ketchup contains significantly higher levels of cancer-fighting and heart protecting substances than nonorganic ketchup.
*Exercising large muscle groups can increase oxygen and nutrient delivery to your skin cells.
*Hey girls, exercise can relieve the discomfort of cramps.  Also, when you have your period (and the week after) your levels of female hormones are at their lowest.  This slight hormonal shift makes you more dude-like, making you feel more powerful during exercise.
*Limit your fiber intake before you go for a run.
*Foods with healthy fats, such as avocado and nuts, take longer to digest, keeping you fuller longer.
*According to a study in the journal Diabetes Care, a diet rich in monounsaturated fats may prevent abdominal fat.
*Stay away from trans fats, which are man made (ew), as they increase LDL (bad cholesterol) and decrease HDL (good cholesterol).
*Expert guidelines suggest that 20-30% of your daily calories should come from "good fats".
*Each weekend people consume, on average, 419 extra calories.  Yikes!
*Eat breakfast and have a cup of coffee every morning to rev up your metabolism.
*According to Zac Efron, a sense of ambition and sense of freedom makes someone marriage material.  
*Giada De Laurentiis eats everything, but doesn't eat a lot of anything - moderation is key.
*"Often, meat, dairy and eggs are going to taste better, be safer and more nutritious, and have a higher quality when the animals they come from have been treated well." -Kathi Brock, senior director of the farm animal program at the American Humane Association.
*Meat proteins are a part of a balanced diet.  Our bodies cannot convert grass into a viable protein like cows can, so consuming red meat 2-3 times a week, compared to once a day, may reduce your risk for premature death.
*Regarding your job, when passion and purpose are your biggest drivers, your bank account will thrive.

5K, Dallas

While I was on the Katy Trail today, I walked by this...

Yup, I found the next race for Matt and me to run!  It's the Katy5k, benefiting the Friends of the Katy Trail. Click to REGISTER.  

I ran this 5k four years ago.  Wow, I can't believe that was four years ago!  Spring 2008 was when I graduated from UNT and was when I started my career!  Yikes...  Anyway, I remember it being competitive (probably because I made it that way) and so fun!  After the race there is an outdoor party featuring drinks (beer!) and food from 50 local restaurants - a perfect setting to refuel after the race ;)

Join Matt and me for the Katy5k!  You can run and/or walk, so mark your calendars and make sure you register.  

May 10 @ 7pm

Reverchon Park, 3505 Maple Ave.

$40

Recipe, Lemon Pepper Chicken

I cooked yet another awesome meal last night!  I'm getting pretty good at this whole cooking thing.  Dinner needed to be pretty light since Matt had a basketball game last night, so instead of grilled sandwiches like last week, I cooked lemon pepper chicken, gluten free couscous and baked asparagus.  Delicious!  I don't know what the best part was, the chicken, the couscous or the asparagus.  The chicken wasn't dry, the couscous was gluten free and had a great flavor and the asparagus was perfect - drizzled with olive oil, salt and pepper.  It was so good and really easy that I felt it appropriate to share the recipe.

I googled the recipe yesterday afternoon and chose this one from AllRecipes.com.  I didn't followed it exactly but instead used the recipe as a guide.  I added more lemon juice and pepper; and I always cook my chicken longer than the recipe calls for.

  


Ingredients

• 2 teaspoons butter (or olive oil)
• 1 tablespoon ground black pepper, divided
• 1 skinless, boneless chicken breast half (I used large chicken dices)
• 1 tablespoon fresh lemon juice

Directions

1. Melt butter in a small skillet. Pepper the skillet with 1/2 tablespoon of the pepper, then lay the chicken breast onto the pepper. Squeeze fresh lemon juice onto the chicken, then season with the remaining pepper.
2. Saute chicken breast for about 5 to 7 minutes, then turn to the other side, squeeze lemon juice onto the other side and saute for another 5 to 7 minutes (or until chicken is cooked through and juices run clear).

Enjoy!

Stacked Wine

Dr. Oz never fails.  Today his special guest introduced kitchen gadgets that make your life easier such as an actual piece of cake cutter, salad chopper and...drum roll please........Stacked Wine.  How have I never heard of these before?!  Basically it's a bottle of wine already separated into four stemless wine glasses. Stacked wine is so hassle free, you don't need a corkscrew or stemware.  It's also perfect for on the go or on those nights when you just want one glass of wine.  I can't wait to order a few!  Cheers!

#PhotoadayApril, Day 16

Flowers I saw at Whole Foods.

Pre-game Meal, Followup

I literally just finished eating dinner and couldn't wait to give a full report on the kale chips.  Surprisingly, they were GOOD!  And so good for you!

Kale is full of vitamins and and minerals and is low in calories.  It also has lutein, an antioxidant that can increase eye and skin health.  Apple cider vinegar is good for people with diabetes as it may help lower glucose levels.  It may also lower cholesterol and high blood pressure, lower risk of heart disease and may assist in weight loss.  It also could help fight allergies (heck, I'll start taking a shot or two a day if it'll help my horrible allergies).  Olive oil has monounsaturated fatty acids which may help lower risk of heart disease by lowering total cholesterol levels and LDL cholesterol, may help normalize blood clotting and help control blood sugar.

I don't know about you, but I'm sold!  Bake some kale chips with your next sandwich and let me know what you think!  The recipe is listed below in the previous post, "Pre-game Meal, Recipe".

Pre-game Meal, Recipe

I'm making a light dinner this evening upon Matt's request since he has a basketball game.  I ran across this kale chip recipe and decided to sneak them in as a side dish.  So with our grilled sandwiches tonight, I'm replacing regular potato chips with kale chips.  #sosneaky  Sounds like a light and healthy dinner, just as Matt requested.  I know I can make killer grilled sandwiches but I'm a little nervous about these kale chips... Guess I'll know soon enough.

  

#PhotoadayApril, Day 15

Sunset at Lake Tahoe, February 2012.

#PhotoadayApril, Day 14

Today I feel:  thankful

Dallas Fitness Modeling, ELOC t-shirts

My most recent modeling job was for a brand named ELOC.  ELOC t-shirts are so comfortable and great to wear for everyday activities, whether you're heading out for a jog or picking up dinner at the grocery store. The photo shoot took place last week at Shops at Legacy in Plano, TX.  Here's some of the pictures:

    

Also, check out the website here:  ELOC

 

#PhotoadayApril, Day 13

Something I found next to my freshly brewed coffee this morning.

#PhotoadayApril

I just recently created an account on Instagram and am now wondering why it took me so long to join such a creative social network.  (Good move, Facebook!)  I think I'm already a little obsessed.  I am still learning the app though and randomly came across this yesterday:  "photoaday".  Since it's April, it's "photoadayApril." Each day of the month you're challenged to take a picture of an assigned object, color, location or thought...etc. April 1st's challenge was to take a picture of your reflection; Aril 2nd's challenge was color; April 3rd's was mail...and so on.  Today's picture assignment is stairs.  This morning I took a picture of the stairs at one of the gyms I work at and shared it on Instagram and Twitter.  Simple as that.  What a fun way to ignite and share your creativity each day!  I'm so excited about this ongoing project.  Photography, among many other things, makes me happy.  Instagram photoaday is such a cheap way to amuse myself everyday.  You're welcome, Matt ;)  

Join in on the fun/addiction and let your creativity run wild.  Follow me on Instagram - Laaleemaine

I missed the first part of April's photo challenges and I'm super bummed, but better late than never, right?   Here's my first post to #photoadayApril via Instagram:

Stairs

I'll post #photoaday picture challenges daily on FilthyFit so check back frequently!

Frisco, Dallas Cup 5K

Jason, a friend of mine, hosted the inaugural Dallas Cup 5K and Fun Run in Frisco, TX.  So, early Saturday morning, I drug my poor boyfriend to run the 5K with me.  I have to say that it was a fantastic course - fast, flat and fun!  My boyfriend even enjoyed it; surprise surprise!  He ran the 5k, which is 3.1 miles, unofficially under 25 minutes!  I'm so proud of him ;)    

I promised/bribed Matt that we would celebrate his 5K finish with a big brunch.  By the time we drove back down to Uptown, we were ready to eat.  Nick and Sam's Grill sounded like the perfect place to refuel after our race. Look, they even have a gluten free section on their menu!  I ordered the Bacon Egg & Cheese with fruit instead of hash browns - I ran a 5K, not a marathon!  It was unanimous - best brunch ever.  Oh, and listen to this, during brunch, Matt actually thanked me, yes thanked me, for dragging his butt to the race.  He said he really enjoyed it and felt great [afterwards].  I'm looking forward to the next race we run and definitely the next time we go to Nick and Sam's Grill for brunch!  

Dallas Gluten Free Bakery, Tu-Lu's

I am beyond excited to tell you about Tu-Lu's Gluten Free Bakery, my new favorite place to satisfy my annoying and persistent sweet tooth.  Tully, an SMU graduate, and Jen, formerly in the financial industry, opened the first Tu- Lu's in New York.  The Dallas location, in Preston Center, opened for business early this past March.  Everything in the bakery is (obviously) gluten free - cookies, cakes, cupcakes, wedding cakes (maybe one day...), panini sandwiches, muffins, etc...  They also offer dairy-free and vegan items.  I heard about this place via Facebook post from my cousin's girlfriend, who suggested my aunt and I go check it out.  Don't have to tell me twice.  The following week after my BarreAmped class, I went with a girlfriend of mine, who recently discovered her intolerance to gluten. We pulled up to the cute little bakery full of cute little cupcakes, cookies and muffins.  My friend and I were oohing and ahhing over the delicious display.  After what seemed like we ordered one of everything, we each sat down with our panini and side salad.  Wow.  Seriously, the ham and havarti panini with whole grain mustard left me speechless as I was only able to make strange noises to my friend while we inhaled our sandwiches.  Strange and satisfying utters seemed to be our only way to communicate as we sampled each one of our purchases:  cupcakes, cookies, donuts(!), corn muffins and a cinnamon coffee cake.  Pure happiness :)  

Thank you, Tully and Jen, for bringing your sweet little bakery to Dallas!

Tuesday, I took my mom to Tu-Lu's for her birthday (before Dallas was struck by tornados).  No one should go cupcake-less on their birthday, with or without tornados in the forecast.  We each ordered mini double chocolate cupcakes and shared a snickerdoole cookie.  Then we wondered why we only ordered mini cupcakes...   

Tidbits

I have been waiting for my April issue of Women's Health to arrive all month.  I couldn't take it anymore so I went ahead and bought the issue today before I went to the salon.  Wouldn't you know, when I checked my mail after my haircut, there it was, the April issue of Women's Health.  Of course...  #PatienceIsaVirtue

Now it's time for FilthyFit Tidbits from April's issue of Women's Health...

*Salmon, farmed mussels, and wild sardines are the top fist to eat as they provide a high dose of protein, omega-3's and a low amount of mercery.
*Use a foam roller for a deep tissue massage.  When fascia becomes inflamed, it forms adhesions.  Foam rolling helps release areas where adhesions attach; also it increases flexibility and breaks down the build up of lactic acid.
*24 is the percentage by which you decrease your risk for a heart attack when you get your teeth cleaned 1-2 times a year.
*Omega-6 is an essential fatty acid that helps keep skin firm and smooth.
*Draining canned beans reduces sodium content by 41%
*To help mask your garlic breath, chew on a spring of parsley; or sip milk before or during indulging in garlic.
*The right fatty foods, like nuts, avocados and healthy oils, should make up 20-35% of your total calories.
*Have a whey protein shake once a day to help get your belly flatter.
*Want to shed a couple pounds before a fast approaching event?  Cut carbs, carbonated drinks and sodium packed foods.  Increase your water intake as well.
*According to Josh Bowman, cheating is a deal breaker.
*When there's a rumor out there about you, don't ignore it, confront it!
*Push yourself harder at the beginning of your workout and ease up during the second half.  (That's the way I train!)
*Eat about 100-200 calories 1-2 hours before your workout for optimal results.
*Snack on red apples, berries and grapes to boost your endurance, making your workout feel more doable.
*Adults suffer from eating disorders too:  Orthorexia - a fixation with healthy or righteous eating; Pregorexia - extreme dieting and exercising while pregnant to avoid gaining the 25-35 pounds doctors recommend; Binge eating - compulsive overeating, often to deal with negative emotions or stress; Anorexia Athletica - an addiction to exercise; Drunkorexia - restricting food intake in order to reserve those calories for alcohol and binge drinking.
*Five energy suckers:  dehydration, cell phones, medication, overtraining and low iron.

Here's to a Good Time

In a hurry?  Hungry?  Not sure where to get some "great street food"?  Well, if you're ever near Preston and Forest, stand in line at Torchy's Tacos.  Don't worry, the line moves fast and you'll need that time to decide what to order.  Both times I've been there I ordered a couple "Migas" from the breakfast menu as it was a healthier option - corn tortillas filled with eggs, avocado, green chilies and crisp corn tortilla strips.  Three words:  Hit the spot!  Given away by his look of satisfaction, my boyfriend's "Green Chile Pork" tacos hit the spot as well.  Mmm!  Oh and how could I ever forget to mention... I am now completely in love with their queso.  As most of you know, (unfortunately) I'm a bit of a queso fein; but I'm very picky - it's gotta be so good that it's worth the splurge.  I'm excited to say that Torchy's has some of the best queso, ever.  Period.  

Cheers!

NNM, Superfoods

Your kitchen may already be stocked with super foods and you didn't even know it!  But, what exactly is a "superfood" and why should we eat more of them?  Superfoods are organic/natural and are concentrated with important nutrients.  They provide many health benefits including lowering blood pressure, reducing risk of heart disease and improving your immune system.  If you missed the Today Show Monday morning, don't worry, I made a list of some of the superfoods they mentioned...

Apples - full of fiber, vitamin C, flavonoids
Coffee - increases your metabolism and stimulates your brain
Yogurt - full of calcium, protein and probiotics
Eggs - full of protein and choline, which helps to prevent memory loss
Avocados - full of vitamins
Dark Chocolate - hallelujah!  It's rich in antioxidants

NNM, Eat More Greens

Eat as much as you want...when it comes to leafy green vegetables!  When prepared in a healthy way, those lovely greens provide countless health benefits.  They contain a lot of water, keeping you hydrated and your hair and skin healthy.  Leafy greens are full of vitamins, minerals, fiber and disease fighting phytochemicals - chemical compounds found in plants.  Are you familiar with all the health benefits from vitamins found in leafy greens? Check out all these great perks to eating greens...  Vitamin A helps to regulate the immune system, helps fight disease and is essential for vision and bone growth.  Vitamin C is an antioxidant and is needed for growth and tissue repair in the body.  It also helps to protect cells from free radical damage.  (A build up of free radicals may cause arthritis and increases risk of heart disease.)  Vitamin E helps keep your skin healthy as you age and protects your skin from the sun's rays. Vitamin K is essential in blood clothing and wound healing.  It may also aid in building strong bones.  God provides us with such amazing good-for-you foods, so eat your vitamins, I mean leafy green vegetables for a healthier you!  

  

Great leafy greens include:  arugula, kale, collards, lettuce, spinach, turnip greens...  Try incorporating these in your diet daily!  The more the better!

Are Sugar Substitutes Safe?

Top 3 sugar substitutes:

Aspartame (blue) - 200X sweeter than sugar

Saccharin (pink) - 300X sweeter than sugar

Sucralose (yellow) - 600X sweeter than sugar

As I sprinkle my coffee with Splenda every morning, I sometimes wonder if my sugar substitute is a good idea. Are sugar substitutes safe?  Rumors claim that they increase risk of cancer, brain damage and weight gain. During an episode last week, Kelley Peterson with Women's Health appeared on Dr. Oz and answered my questions regarding sugar substituting.  There is no evidence that sugar substitutes cause cancer or brain damage in humans.  In 2000, the FDA removed artificial sweeteners from the list of cancer causing chemicals. However, sugar substitutes may in fact cause weight gain.  Here's why:  if you're craving sugar and reach for a sugar-free cookie, you won't be satisfied so you'll eat more and more in attempt to satisfy that craving.  My suggestion if you're craving sugar is to eat fruit, yogurt, dark chocolate or applesauce. 

NNM, Snack ideas

What are you snacking on?  Depending on what you reach for in the afternoon, snacking can be beneficial to your health, metabolism and weight loss goals.  Healthy snacks can also increase energy levels and get you thru the rest of your day at the office.  However, snacking on the wrong things, say a bag of M&M's from the vending machine or a few Oreos (Danny!), can cause weight gain, lethargy and set you up for even more bad decisions when dinner time rolls around.  Ideal snacks are low calorie, low fat and low sugar.  Choose wisely!

Here are some suggestions:

*A piece of fruit, such as a banana, an apple, a bowl of berries...
Popcorn - without butter, duh
Edamame - packed with protein
Greek yogurt - option to add granola and/or fruit
Nut and cranberry mix - satisfies a sweet and salty tooth
*Spoon full of peanut butter - keeps you feeling full

*One of my favorites!

For My Winos

I read an interesting article today from Women's Health that asked if you should be drinking organic wine. The main issue explained was the difference between "organic wine" and "wine made with organic grapes". Organic wine cannot contain added sulfates whereas wine made with organic grapes can contain a small amount of sulfer dioxide, which is used to preserve wine.  Read more to find out which wine you should be purchasing!

Should You Buy Organic Wine?

NNM, Popcorn chips!

I love chips!  However, I don't love the fat and calorie count in a serving or the long list of foreign ingredients in some bags of chips.  Ew.

Let's compare...

On the Border tortilla chips - serving size ~ 7 chips, calories per serving = 140, total fat = 7g

Fritos Scoops - serving size ~ 10 chips, calories per serving = 160,  total fat = 10 g

Baked Ruffles, cheddar & sour cream - serving size ~ 10 chips, calories per serving = 120, total fat = 3.5

Chipins, sea salt - serving size ~ 20 popcorn chips, calories per serving = 120, total fat = 2.5

After comparing, I easily switched to "chipins all natural popcorn chips".  Chipins are gluten free, contain 9g of whole grain, have zero trans fat and are 100% natural.  They go great with my turkey sandwiches for lunch.  Plus, I don't feel guilty munching on these popcorn chips because 20 chips only give me 120 calories...I can handle that!    

  

NNM, My Plate > Food Pyramid

Most of you, including myself, were taught what and how much to eat according to the food pyramid.  What an ancient method!  Plus, the food pyramid has been know for being confusing and vague.  Since I've never really supported it, I'm excited that the food pyramid is out!  The Department of Agriculture announced in the summer of 2011 the new nutrition guideline:  My Plate.  The new guideline icon will replace the much outdated food pyramid, making what to eat and how much a lot less confusing.  If you haven't seen it yet, here's what the icon looks like:

This icon gives you a simple idea of what should be on your plate at the dinner table.  However, not everyone has the same nutritional needs depending on your age, gender and other health issues.  So adjust "your plate" accordingly if you have specific needs in your diet.

We're playing basketball

Over the weekend we had 5 basketball games to watch!  My little brother, Levi, played in his first tournament in the Primetime league with my boyfriend's little brother's team, Team Texas.  It was really cool seeing Levi and Scotty play ball together!  Even though the boys only practiced once, they played like a team that had been playing together all season!  So proud of those boys!  Team Texas won it's first game but lost their next two games - each game was a battle and Team Texas competed until the last buzzer sounded.  Looking forward to their next tourney!  Great job Levi!   

And about 30 minutes away, my cousin (#32) with the North Dallas Vandals, won their tournament over the weekend.  On Saturday, they beat the #9 ranked team, the Texas Fuel, and then on Sunday, they beat the #1 ranked team, the Colorado Kings.  These Vandals are legit!  They'll be traveling next weekend, continuing on their road to the championship!

  

NNM, Dinner Recipe

Monday night I cooked dinner for Matt and myself.  As previously suggested via FilthyFit, we are trying to make fish the protein on our plates 1-2 times a week.  Why not start the week off right with some yummy halibut!?  This dish is quick, easy and gluten free (duh).

Here's the recipe, just for you!

Pan-seared Halibut with Apple-Pear Chutney

Halibut

4 (4-ounce) halibut fillets

1 tablespoon chili powder (I omitted this...we don't/can't do spicy)

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 tablespoon olive oil

Chutney

1 tablespoon unsalted butter, buttery spread or canola oil

1 ripe Bosc pear, peeled, cored and cut into 1/2 inch dice

1 small tart apple such as Granny Smith, peeled, cored and cut into 1/2 inch slices

1/4 cup coarsely chopped white onion (no onions for me!) 

2 tablespoons apple cider vinegar

1 tablespoon fresh lemon juice

1 tablespoon honey

1 tablespoon dried cranberries

1 garlic clove, minced (I left this out as well)

1/8 teaspoon ground cinnamon

1/8 teaspoon freshly grated nutmeg

1/8 teaspoon allspice

1/8 teaspoon ground ginger

Salt and freshly ground black pepper to taste

1.  Make the halibut:  Pat the halibut fillets dry with a paper bowl.  Mix the chili powder, salt and pepper together and press onto both sides of the halibut.  Set aside.

2.  Make the chutney:  In a small, heavy saucepan, heat the butter over medium heat.  Add the pear and apple and cook, covered, until slightly softened, about 5 minutes.  Add the onion, vinegar, lemon juice, honey, cranberries, garlic, cinnamon, nutmeg, allspice, ginger, salt and pepper and cook over medium heat until the mixture comes to a boil.  Remove from the that and let stand, covered, while cooking the halibut.

3.  In a heavy, nonstick (gray, not black) skillet, heat the oil over medium-high heat.  Cook the halibut until the crumbs are golden and the fist is just barely opaque when cut in the thickest part or flakes easily with a fork, 8 to 10 minutes, depending on the thickness of the fish.  Serve the halibut topped with the chutney.

Choose your vegetable as the side - I served the halibut with grilled asparagus (olive oil, salt, pepper). 

Enjoy!

NNM, Where should we go for lunch?

It's time for lunch and your co-workers suggest something like Olive Garden, On the Border or Chilies... Ya, I'm a little grossed out too.  For a healthy and organic lunch, grab your co-workers and head over to Southpaw's Organic Grill.  It's one of my absolute favorite places to eat and I seem to never get tired of it since it's usually where my bff and I end up for lunch.  Southpaw's offers delicious smoothies, salads, sandwiches, rice bowls, etc. without added sugars, nitrates or preservatives!

Locations:

Preston Center
6009 Berkshire Lane

Uptown
3227 McKinney

By the way, the new location on McKinney has an awesome patio.

NNM, Rise and Shine

Breakfast is such an important, if not the most important, meal of the day and often times it's skipped because we're too busy, we don't like breakfast foods or skipped in attempt to lose weight.  Excuses, excuses. Let's take a look at why these excuses can cause you problems throughout the day, physically and mentally.

I totally understand that people are busy, heck I'm busy.  But if we wake up, shower and head to work without nourishing our body, it will suffer and your work may even suffer as well.  Skipping breakfast makes it easier to lose focus and concentration; however, eating a healthy breakfast fuels your body and gives you that mental advantage you need in the office.  So take a little extra time to sit down for a whole grain waffle or a bowl of oatmeal; or take breakfast with you such as a fruit and nut bar, a cup of yogurt or a piece of fruit.

As a fitness professional, I love asking people what they had for breakfast, where they went for lunch and what they'll have for dinner.  When I first started dating my boyfriend, he would call me mid-morning just to say hi and because of habit I would ask what he had for breakfast.  "Nothing, I'm not a big breakfast eater." WHAT?!  I about freaked.  Since that conversation, it's been my goal to suggest breakfast foods that Matt would enjoy.  I stocked his fridge with plain and blueberry whole grain waffles, eggs and bacon, yogurt, fruit and put cereal and oatmeal in his pantry.  He was bound to find something he would like in the morning, right?!  As he sits on my couch I ask him if he's eating his breakfast and he claims to "always eat breakfast now, thanks to you".  Aw!  See, there's plenty of options for breakfast, and I'm positive you can find something you'll look forward to in the morning, something that will nourish your body and fuel you for your day.

Skipping breakfast to lose weight will actually do the exact opposite.  Prolonged fasting increases your body's insulin response which will increase fat storage and weight gain.  Not eating breakfast pretty much sets you up for failure, making you more vulnerable to cravings and less likely to make healthy decisions throughout the day.  By mid-morning and lunchtime, someone who skipped breakfast is going to be starving and is likely to overeat at lunch and dinner.   Mindless munching (grabbing a bag of M&M's from the vending machine) is also common among non-breakfast goers.  Eating breakfast jumps starts your metabolism, reduces hunger throughout the day and may give you more energy which will increase physical activity!  Yay!

A few of my favorites in the morning:

Waffle (gluten free for me) with frozen blueberries on top and a glass of skim milk
Oatmeal with fresh berries
Banana or an apple with cashew butter
Eggs, bacon and whole grain toast
Egg whites or ham and part skim mozzarella cheese on an English muffin
Yogurt with fruit and granola
Fruit smoothies...Hint:  Low fat or skim milk, frozen berries, banana; add peanut butter for extra protein

Enjoy your breakfast and have a great day!

NNM

Did you know it's National Nutrition Month?  Well...now you know!  The theme this year is "getting your plate in shape".  Ok, so how do you do that?  Here are a few tips from Eatright.org to get your plate in shape:

-Eat a variety of vegetables
-Add fruit to your dinner or eat a serving as a snack
-Buy fat free or low fat milk
-Eat a variety of meats i.e. chicken, fish, nuts, lean beef... Hint:  make fish the protein on your plate 1-2 times a week
-Drink water instead of sodas
-Cook at home more

Check back for more tips from me and other health experts throughout the month.  I'll provide you with great nutritional ideas including healthy recipes, great grocery finds, snack recommendations, organic and local restaurants...etc.  Let your love of food be good for you!  Use March 2012, NNM, to jump start a healthier you!


 

23 and a 1/2 hours

Please take 9 minutes out of your day to listen to this great video sent to me from my client, Jim.

23 and a 1/2 Hours

23 and a 1/2 Hours explains why exercise is the single most important thing we can do for our health. After hearing all the statistics and health benefits, you'll want/need to take just 30 minutes out of your day to exercise.  

What are you waiting for?  Get going!

Gluten free, a fad?

By now I'm sure you're noticing Gluten free products in grocery store isles, on the menu at a restaurant and all over television.  Some claim going gluten free is just a fad and I'm sure some people eliminate gluten because so-and-so did.  However gluten intolerance is truly a growing medical problem.  I, among an estimated 18 million other Americans, have a gluten sensitivity and one in every 133 people suffer from an even more serious gluten intolerance called celiac disease.  This intolerance to gluten has become more common and gluten free brands like Glutino, Enjoy Life and Udi's are reporting incredible growth even during this crazy economy.  Still sound like a fad?  Nah.  Chex cereal is among many others you'll find down the cereal isle but if you're gluten intolerant you simply skip that isle...until now.  An article from The New York Times entitled Beat the Wheat says the volume of gluten free products sold in the past year is up 37% making it a $6.3 billion industry.  For generations General Mills has boasted about the quality of its wheat flour, but after seeing these numbers, General Mills reformulated Chex.  Chex arrived on the cereal isle as gluten free in 2008.  General Mills claims that the strategy is working:  retail sales for Chex cereals are up 29% in the first quarter of the 2012 fiscal year.  Smart move!

Gluten sensitivity symptoms include but are not limited to:

-stomach aches
-fatigue
-mouth sores and mouth ulcers
-bloating
-constipation
-diarrhea
-dermatitis herpetiformis (skin rash)
-headaches and migraines
-infertility
-nausea
-joint pain

If you suffer from any of these symptoms or symptoms not mentioned (google "gluten free symptoms" for a more extensive list) cut gluten out of your diet for 2-4 weeks.  You'll be amazed!  I was thrilled when I figured out I was gluten intolerant.  It's changed my life!

Tidbits

After reading the March issue of one of my favorite magazines, Women's Health, I wanted to post the recommendations, quotes, percentages and tips that I liked best.  I keep these magazines so I can refer back to the pages that I folded in at the corner.  Eventually, my magazines begin to stack up and just serve as clutter on my desk...and clutter stresses me out!  So posting my favorite info from Women's Health as Tidbits is my attempt to de-clutter my desk and share with you guys information that I find helpful, informative or just interesting!  FilthyFit Tidbits will be a great reference tool, for you and me! You're welcome ;)

- Got a sweet tooth?  Manage your sugar cravings with peppermint tea.  It'll also improve digestion!  

- Is it a good idea to invest in a heart rate monitor for workouts?  Heck yes!  This device will help motivate you to work within your target training zones and helps track your progress.

- Planks vs crunches...  Planks win!  They target your entire core, give you a tighter waistline and are safer for your back.

- 33% --> percentage by which your risk for type 2 diabetes decreases when you exercise 3 times a week for 20 minutes.

- "Over time, repeatedly drinking in the same place increases your tolerance for alcohol." - Philip Terry, Ph.D.  Slow it down when you hit up a new place for happy hour or just designate a driver ;)

- Increase your protein intake to help curb munching.

- When applying facial products, apply lightest to heaviest and wait 2-3 minutes in between layers to avoid diluting products.

- Increase your water intake to help increase energy, reduce soreness and drop weight.  But don't forget to exercise, duh ;)

- Snacks that won't open the floodgates to unhealthy habits:  sunflower seeds, plain frozen yogurt with fresh fruit, dark chocolate (yum), pistachios and mini whole-wheat pretzels.

- According to David Beckham, the secret to a successful relationship is "to love and respect one another and work hard.  And you always need to give the other person attention and make sure to show them how much you love them."

- "Monogamish" --> Couples who are committed but aren't sexually faithful.  WTF?!  Um, no thanks...

My plan is to post my favorite info from Women's Health to FilthyFit Tidbits at the end of every month, which will clear up my desk and make referring back to pages with their corners folded in a thing of the past.  Ah, the simplicity!  Stay in touch!

xoxo

Here's to a good time!

Nothing beats a big and juicy, mouthwatering burger!  But, finding a place that serves one such burger is sometimes hard to come by, especially one that offers a healthier and hormone free burger!  Leave it to Liberty Burger, a "family owned, Texas grown" kind of restaurant.  I absolutely love that Liberty uses local beef, Texas and Oklahoma grass fed bison and Texan grown chickens and turkeys.  "From the beef to the beer to the beverages, Liberty Burger strives to use only family-owned and Texan-grown products and services." -- Liberty Burger.  Oh, and they offer gluten free buns!  #winning

Matt and I met up at Liberty Burger with his grandparents and little brother for dinner one thursday evening. It was my first time there and probably Matt's third or fourth, maybe fifth time (he's a burger connoisseur); so I had heard a lot about this place.  They have such a unique menu.  Whether you're in the mood for Tex-Mex, BBQ or breakfast, they have a burger there just for you.  So, that evening I went with the Napa burger with bison on a gluten free bun.  On the Napa came arugula, oven roasted tomatoes and gorgonzola cheese; and I also ordered a side of sweet potato fries.  It was so delicious that I accidentally ate all of it...

This is definitely my new favorite burger joint.  Liberty Burger is off Forest and Inwood; you won't miss it because you'll see the line out the door, no matter the time of day (except on Sundays, only because it's closed).  But don't be intimidated or get annoyed, waiting in line is worth one of their burgers, I promise. Liberty Burger has a convenient location (right off the Tollway), they offer healthy options (yippee!) and they have gluten free buns (hallelujah!).  Also, if Matt has been there over and over, you know it's a good burger. Go check it out and let me know if it makes your mouth water as much as mine is right now just writing about it...  Mmmmm!

Cheers!

Origins

I've found a new favorite product!

I discovered this deliciousness recently when I asked a friend of mine, Miss Katie D., if she had any lotion I could use.  She handed over a small tube of Origins body cream, a product I have never used before.  While I lathered my hands, the amazing smell of ginger filled the air... Ahhhhhmazing!  Then when my mom sat down next to us, she asked, "Who smells so good and can I have some too?!"  Sold!

The whipped body cream and body scrub is scented Ginger Souffle.  Yummy!  Pictured above is also "A Perfect World for Eyes" used for prevention.  Because Katie has such beautiful skin, I plan on slowly stocking up on their products.  I'm going to need a bigger bathroom with more drawers!  Oh, and don't worry Mom.. I got you a tube of the Ginger Souffle whipped body cream; and I also got one for you too, Aunt Bobbie!  #share  

Thanks Katie!  Next I'll have to get a pair of pink Kate Spade wedges ;)  Just kidding!  But seriously, maybe a blue pair tho...

XOXO