My parents surprised me with a ticket to fly home this weekend for my birthday! I still can’t believe that I’m going to be 25 tomorrow. That’s a whole quart of a century. . . Man I’m old!

It’s been a great weekend having my parents to myself. Brother and husband and busy at a conference so I’ve been loving all the one on one time with my mom, dad, and of course my dog Wicket! Tons of window shopping, Coffee bean and Tea Leaf, and you can’t forget Golden Spoon Frozen Yogurt… Just like the good ole days prior to getting married and moving off to Arizona.

Yesterday my mom and I had a lunch date at The Cheesecake Factory. For one who is very indecisive, this was the wrong place to pick. My goodness, the menu is like a book! You can find anything and everything ranging from Chinese to Mexican and American food. . . OH, and not to mention the 25 different types of cheesecake!

It’s great to have a variety, but the poor waitress has to come around several times before I could finally say “I am ready to order.” I decided on an egg white veggie omelet and my mom choose my all time favorite, the Navajo Sandwich.

Ok, I thought the menus were big… the portion sizes at The Cheesecake Factory are over the top! You definitely get your money’s worth with these portion sizes.  It’s places like these where a to-go box is a must a great meal for the next day! Needless to say, it was a great lunch and time well spend with my lovely mother!

I though in light of the over-sized portions I would share with how America as a whole has increased portions. Here is a comparison of portion differences since the 1960’s and now:

The crazy thing is that we aren’t just seeing it in restaurants, we are seeing it at home. Everything in your kitchen- from the size of your plates to the way food is packaged has you hearing “eat more, eat more!”

Portion control is very important, but one thing that I am learning is to pay attention to my body and listening to it when I am either full or hungry. It’s quiet the skill to master but once you do, those enormous proportions won’t even be an issue!

Diet rules and tips are everywhere you turn. Checking out at the grocery store, television commercials, and billiards all think they have the best diet rule to lose the most inches in the shortest amount of time. There is the no-carb diet, the fat-free diet, the liquid diet and more, yet americans are continuing to expand their waste lines. It’s very important for us to take each diet tip or diet rule as a grain of salt and really explore these tips before jumping head first into them.

These next few posts are going to be aimed at diet rules that should be broken.

Diet Rule #1: Don’t ever eat after 7pm

7pm is the magical number. Stop eating after 7pm and you will melt away the fat in no time

. . . FALSE!

Late night eating is a problem that most people face. In fact, a lot of people will double their daily caloric intake during the evening. So, eating late at night is something to be cautious. But 7pm is not a magical number. Research says that one should avoid eating 2-3 hours before bed time. 7pm is the magical number because the typical bedtime is around 10pm. But why? Well research has not proven that avoiding late night snacks will prevent weight gain. This 2-3 hour rule is strictly for personal comfort. Going to bed on a full stomach can cause indigestion, gas, and an upset stomach.

So, can you eat after 7pm? Sure. . . if you have self control.

Most temptations succeed in the evenings when one is exhausted or no one is looking. To prevent a binge fest, create a short list of health snacks to have late at night. Some healthy late night snacks might include air popped popcorn, carrots and celery, a piece of fruit, 60-calorie pudding cup with cool whip, yogurt, or a 1/2 cup of ice cream. Being prepared ahead of time will prevent overeating late at night.

Question: What is your favorite late night snack?

Currently mine is Special K crackers… I’m addicted

A long, hard, strenuous, workout deserves a snack, but did you know that the food you choose is just as important as the actual workout itself?

For many people, exercise has become an excuse to eat whatever you want. Not just right after the workout, but throughout the entire day. This can be especially harmful since the metabolism is jump started after a workout, increasing one’s appetite throughout the day. With this mentality and an increased appetite, it can lead to over eating and reaching for the wrong type of food.

On the other hand, one might think that not eating at all after a workout will aid in weight loss, when in actuality, a small 200 calorie snack can prevent you from pigging out down the road with a 800 calorie snack. Having a post workout snack also helps in keeping your metabolism rev’ed up. One should grab a snack 30 minutes to 2 hours after a workout.

So, what should you eat when you get home from the gym?

To contrary believe, carbohydrates are essential to a post-workout snack and should make up about 60% of it. During a workout, the glycogen storage is depleted and should be replenished and refueled to make it through the day without overeating. A post-workout snack for moderate exercise should include 30-50 grams of carbohydrates.

Second, the snack should include some sort of protein which aids in rebuilding muscle.

Here are 7 great post workout snack that will leave you full and keep you going throughout the day:

* Egg Sandwich: 100 calorie English muffin with egg whites

* Fruit and Yogurt mixed with a small amount of granola

* 1 tbsp peanut butter and 1 banana on a rice cake

* Low fat fruit smoothie and protein powder

* High fiber crackers and low fat cheese

* Low sugar fruit juice and a hand full of Nuts

* Cottage cheese and fruit

Question: What is your favorite Post-Workout Snack?

I love making fruit smoothies after my workout!

We have all heard about the dread Freshmen 15 and I’m sure those of you that are just starting out college would think that you would never gain 15 pounds in one year. But pride comes before a fall my friend!

Gaining 15 lbs during your first year of college is so easy with the all you can eat cafeteria, vending machines around every corner, late night donut runs with all your friends, and pizza nights… the list could go one. Between the newness of being off on your own and the stress of a new environment and classes, it’s so easy to gorge yourself with food, especially when all your friends are doing it too.

Whiles gaining the freshmen 15 at college or on a university campus can be easy, it is not inevitable. Here are some great tips to prevent weight gain during your college life:

Hit up the gym. Most universities / colleges have free gyms available to students around the clock. Check out your class schedule and plan at least 30 minutes of daily workout into your schedule. This will also give you a little bit of leeway in your diet as well.

All-You-Can-Eat College Cafeteria. Get rid of the “All-You-Can-Eat” mentality and go for only one plate full. For me this was hard because I know that I was not getting my money’s worth, but I also wasn’t paying for my waistline to expand as well. Your plate should consist of 50% greens, a choice of meat, and the other 25% whole grains. Watch your portion sizes as well. Don’t be fooled either, most foods are full of lard and fat. I was shocked when I asked what our cafeteria put in the eggs and the cook said mainly cream, butter, and lard. Dont be afraid to ask what is in the food! Stay clear of un-identifiable meats too! GROSS!

Avoid Late Night Eating. When everyone is hanging out till 3 in the morning, the best thing to do is go for late night pizza or donut run. Don’t deny yourself food if you are craving it, but also don’t over indulge. Healthy eating is about moderation so go have fun with your friends but only have a few bites. Or better yet, fill up on water.

Vending Machine Snacks. Sometimes vending machines is the only option while on campus. Go for something wholesome and nutritious. Skip out on the candy and go for pretzels, reduced-fat popcorn, or granola bars. When it comes to drinks, avoid those full of sugar such as gatorade, soda, and go for water, milk, or unsweetened iced tea.

Keep Your Dorm Free of Junk Food and Unhealthy Snacks. Loading up on healthy snacks will cut out unwanted temptations that call out your name when you studying and is great to have on hand when everyone is heading for ice cream late at night. The freshman 15 increases with every unhealthy snack you eat. Load up on fruits, veggies, oatmeal, low sodium soups, yogurt, string cheese, and fat-free popcorn.

Don’t Skip Meals. Ironically those that skip meals are more likely to gain weight. This increases your changes of overeating later when you are starving and want to grab anything in sight. Make sure to wake up early enough to grab something on the go for breakfast and plan ahead for healthy meals if you have a class during lunch or dinner.

Avoid Stressing Eating. With all the stress of a new environment and college class, food can become your best friend… especially those powdered donuts. Make sure that you become aware of when you are stressed and then decipher if you are really hungry or not. If you are stressed and want to turn to food, chew on some gum to relieve the stress.

College life is some of the best years of your life, so make sure that you are not taking away from that by stressing yourself out over your weight and appearance. Just stick to these tips and you will be be sure to avoid the Freshmen 15!

Eating out is a lot of fun, and at times can be unavoidable. While this can be fun, it can also be tough while on a diet. I always say that one should look up the nutritional content on the restaurant they are going to or deciding on what they will be eating ahead of time. But sometimes this is just not possible. Either plans change or the internet is down and you can’t see the nutrition facts.

Have no fear my weight loss buddies. There are other ways to beat all those unnecessary fats and calories loaded on those plates.

Did you know that are thousands of calories behind one word?

Yep, the name or description of a plate can say a lot about the nutrition facts and health level. By discovering and learning menu key words or phrases, you can save yourself from sabotaging your diet as well as the stress of finding something healthy and yet still enjoyable.

*

Here are key words that should be red flagged and avoid.

* Battered

* Breaded

* Buttered

* Cheesy

* Country-Style

* Creamy

* Crispy

* Crunchy

* Crusted

* Fried

* Glazed

* Gooey

* Honey-dipped

* Melted

* Smothered

Oh man, I’m drooling now just thinking about all the foods that contain these words. But ingraining these small words in your head can save you from that next morning hangout of “why did I eat that.”

Instead, look for these keywords on your menu that add flavor and texture without extra calories.

* Roasted

* Baked

* Broiled

* Broth

* Fresh

* Multi-Grain

* Poached

* Rubbed

* Seared

* Grilled

* Scented

* Sauteed

* Spiced

* Seasoned

* Steamed

Figuring out the language of hidden calories is the first step to surviving a meal at sit-down chain restaurants. Stick with this list of healthy words and you will be set in finding a healthy restaurant meal.

Question: What is your favorite restaurant and what healthy plate do you like?

I would have to say mine is Chillies and I love eating their Chicken Fajita Pita… YUM!

Since It’s Wednesday and all, I thought you might enjoy a little laugh to get your though the week. . . only two more days till the weekend.

Question of the Day: How often do you weight yourself?

Holla mi amigos!

Hope you are having a great weekend.

Mexican Food has gotten a bad reputation in the weight loss realm for all the greasy, gooey, cheese smothering foods. Have no fear though my weight watchers… this recipe will live you in a food coma and still losing weight.Today I thought I would share with you a great low calorie Mexican Food Recipe. Check it out:

Healthy La Tortilla Pie

Ingredients

* 1 cup corn kernels

* Sliced Green Onions

* 1 teaspoon ground cumin

* 1 1/2 cup salsa

* 1 can (15-19oz) low sodium black beans, rinsed and drained

* 4 large La Tortilla Low Carb Tortillas- 80 calories

* 1- 1 1/2 cup fat free shredded cheese

* 2 tablespoons chopped cilantro

Directions

* Preheat oven to 450 degrees. Spray large cookie sheet

* Over medium heat, add corn, green onions, and cumin. Cook for about 3 minutes. Remove skillet from heat; stir in salsa and beans.

* Place 1 tortilla on cookie sheet. Top with 1/2 cup bean mixture and 1/4 cup cheese. Repeat, starting with tortilla, to make 2 more layers. Top with remaining tortilla and cheese.

* Bake the pie for about 10 minutes. Sprinkle with chopped cilantro

Hope you Enjoy!

Why is it that when we mess up once on our diet during the day, we allow ourselves to mess up not just once but for the rest of the day… or months if that?

I have had those days where I end up eating a few cookies for a mid-morning snack and then find yourself at the end of the day allowing myself to have eaten a few bags of chips at lunch, a slice of cake, a burger with fries for dinner, and a huge bowl of ice cream for a late night snack . . . just from that one cookie!!!!

I like to call this the snowball effect. One bad decision leads to a multitude of bad decisions. Have you ever experienced those snowball days in your diet? If so, do you end up throwing the diet out the window for the day or do you find yourself working harder towards your diet?

When times like these hit, don’t freak out! One mistake is not going to make or break your diet. IMMEDIATELY pick yourself up and start over. Don’t allow one mistake of eating an extra 300 to 400 calories lead to an extra 2,000 calories by the end of the day. Why let everything your worked so hard for fly out the window because of that one mistake? If you find that you gave into temptation throughout your day, forgive yourself and continue to stick with the game plan you already mapped out!

The reality is, we are humans and it’s easy to make mistakes, but it’s how we respond to those mistakes that will determine our success.

My biggest weakness- Chilies Chips and Salsa! I could eat the whole basket is two seconds if I don’t watch it! ! ! Eating healthy at restaurants can be extremely doable if you prepare in advance and know exactly what you are getting.

Skipping out on the chips and salsa is one thing I just can’t do, but I can eat a small snack  before heading out so that I have self-control to eat only a handful of them and then stop. Also checking online before will give you a good idea of the nutrition facts… pick a plate before you go.

Here are some great healthy picks when eating at Chilis:

Appetizers

AVIOD THIS:
Kickin’ Jack Nachos w/ Fajita Chicken: 1340 calories, 92g fat, 3610g sodium
EAT THIS:
Bottomless Tostada Chips w/ Salsa: 470 calories, 39g fat, 2790g sodium

Wings

AVOID all together
All wings are over 1200 calories, 80g fat, and 1880g sodium

Salad

AVOID THIS:
Quesadilla Explosion Salad: 1270 calories, 76g fat, 2650g sodium
EAT THIS:
Side Salad House no dressing: 210 calories, 12g fat, 310g sodium

Soups

AVIOD THIS
Baked Potato 1 Bowl: 510 calories, 35g fat, 1790g sodium
EAT THIS:
Chicken Noodle 1 Cup: 60 calories, 0.5g fat, 580g sodium
*** Most all soups are low in calorie, but extremely high in sodium!

Sandwiches

AVIOD THIS:
Smoked Turkey Sandwich: 960 calories, 55g fat, 1790g sodium
EAT THIS:
Fajita Pita Chicken: 460 calories, 13g fat,1400g sodium
*** Ask for dressing on the side

Create Your Own Combo Meals w/o Sides

AVOID THIS:
Half Rack of Original Baby Back Ribs: 490 calories, 34g fat, 2050g sodium
EAT THIS:
Spicy Garlic & Lime Grilled Shrimp: 170 calories, 11g fat, 1090g sodium

Chicken

AVOID THIS:
Crispy Honey-Chipotle Chicken Crispers: 1930 calories, 108g fat 4390g sodium
EAT THIS:
Margarita Grilled Chicken: 680 calories, 14g fat, 2430g sodium

Big Mouth Burgers

AVOID ALL
These bad boys can add up to 1750 calories, 123g fat, 3860g sodium! ! !

Fajitas

AVOID THIS:
Buffalo Chicken Fajitas w/o tortillas: 1090 calories, 77g fat, 5240g sodium
EAT THIS:
Classic Chicken w/o tortillas: 370 calories, 11g fat, 2000g sodium
*** WOW… and that’s the lowest sodium level for all fajitas!

Kids Meal

AVOID THIS:
Country Fried Chicken Crispers: 560 calories, 37g fat, 1600g sodium
EAT THIS:
Grilled Chicken Platter: 150 calories, 1g fat, 690g sodium

Ribs

AVOID ALL
The sodium in these bad boys range anywhere from 2050g to 4780g

WOW!!! I just can’t get over how much sodium is in every single plate at Chilies!
Can’t someone just pass a law on limiting nutritional content within plates?!?!?!

Has anyone tried Fiber One’s four newest additions to the family?

In honor of my previous post on the important of fiber, I am pleased to announce that Fiber One has joined up with Yoplait yogurt to create four great tasting yogurts… and it’s Hungry-girl approved!

Personally I am not a huge fan of Yoplait yogurt, but when I saw that Fiber One came out with these bad boys I thought I might just give them a try. Most Yoplait yogurts are loaded with sugar, but these are only 4g! With a whooping 50 calories, 0g fat, and 5g of fiber you are sure to stay within your calorie range for the day.

Unlike most loaded fiber products, these taste nothing close to cardboard or chalk … really, none of Fiber Ones products that I have tried come even close to those descriptions. I tried their strawberry flavor, which was amazing! They also come in peach, vanilla, and key lime.

Since we are on the topic of my one true love, I though I would share with you one of my favorite yogurt recipe that is extremely simple to make!

Yogurt Pie . . . A sweet, low fat, low calorie dessert that is to die for!

PIE SHELL

Ingredients:

* 2 cups Fiber One Cereal

* 4 tbsp. LAND O LAKES Whipped Light Butter; melted

Directions:

- Begin by preheating oven to 350 degrees.

- In a blender or food processor, grind Fiber One to a breadcrumb-like consistency.

- Combine crumbs with melted butter and stir until well mixed.

- In an oven-safe pie dish sprayed with nonstick spray, evenly distribute Fiber One mixture, using your hands or a flat utensil to press & form the crust. Use your fingers to press it into the edges and up along the sides of the dish.

- Bake pie shell for 10 minutes. Set aside.

PIE FILLING

Ingredients:

* 2 containers (6oz each) Fiber One Strawberry Yogurt

* 1 tub (8oz) Fat-Free Cool Whip

Directions:

- In a large mixing bowl, combine fat-free yogurt and cool whip

- Pour mixture into pie shell and freeze

- Place in refrigerator (uncovered) at least two hours or until set

For this recipe, strawberry yogurt is my favorite but any flavor works.

What flavor would you choose?