Burger fan?

How do you like yours?

"I like mine with lettuce and tomato, Heinz 57 and French fried potatoes.  Big kosher pickle and a cold draft beer.  Well good God Almighty, which way do I steer for my..."

Yes, the next word is cheeseburger.  What?!  Heck, even dietitians eat cheeseburgers... especially during barbecue season.  Hello!  The kicker is in finding "swaps" that make a healthier cheeseburger or hamburger (I actually don't like cheese... another what?! is coming my way I am sure).

Swaps to consider:

• Leave out the mayonnaise and replace with mustard.
• Have a smaller portion (most burgers are HUGE!).
• Try a different type of meat: veggie burger, turkey burger, or bison burger (my favorite and surprisingly lean).
• Load up with the wholesome toppings like lettuce, tomato, onion, & pickles. 
• Cheese your thing?  Have your favorite kind, but consider cutting the portion in half.  The flavor in cheese goes a long way and oftentimes you don't need much to make that cheeseburger tasty.
• Watch your sides (choose a salad, vegetable kabob, or some juicy watermelon... and yes, spitting the seeds is required. Enjoy it!)
• Try a whole wheat bun (look for 100% whole wheat flour as the first ingredient).  If you are gluten-sensitive, try a gluten-free bun like Udi's brand.  If you are carb-free, trade in your bun for two slices of iceburg lettuce (not my favorite thing, but hey it works for the Paleo crew).

And if you find yourself at a place that has the "World's Best Burger," don't feel guilty.  Savor your meal, only eat what you are hungry for, and realize that eating a burger every now and again is not going to stall your "get or stay fit" plan.

So any of you Jimmy Buffet fans still singing the song?!?  I have lovely memories of my dad singing that in the car often and us kids joining in.  Oh, nostalgia! 

Eat well,
Bri

Pop to the Corn

Popcorn makes a great snack!

My mom has told me in the past that she craved popcorn whenever she was pregnant with me.  I believe it.  I love the heck out of some popcorn. 

Not all popcorn is created equal though.  Humans have a way of putting everything under the sun in different food products and not always for the better.  Ever read the calorie count for a bag of buttery popcorn at the movie theater?  You'd have to watch the movie on a treadmill to burn off maybe half of those calories.  The ingredients list in the artificial buttery spread alone is longer than the Declaration of Independence too.   

But, have no fear.  There are plenty of ways to enjoy a snack of popcorn without all the artery-clogging ingredients.  The hardest thing about eating popcorn, though, is pacing yourself.  Savor it!  And if savoring it is hard for you, have a piece of string cheese or small handful of nuts before enjoying the popcorn.  The protein will help fill you up quicker.

There are MANY options for popcorn lovers.  If you love the sound of popping corn, try an air popper.  The popcorn machines are fun to use and you get to determine what ingredients you use to season or flavor it.  If you are on the go and need something already made, try pre-made bagged popcorn.  I like the Fit brand (sea salt flavored), but there are plenty others too.  The ingredients in this one are: popcorn, non-GMO canola oil, & sea salt.  And what about boxed microwaveable popcorn?  Well, some aren't that great for you and there is a simpler way to make microwaveable popcorn (cheaper too!).  Read this recipe for a way to make popcorn in the microwave with a brown paper bag...  http://allrecipes.com/Recipe/Microwave-Popcorn/ 

Different flavors or seasonings I think sound tasty:

• Dark chocolate shavings
• Parmesan cheese (with or without a drizzle of olive oil)
• Drizzle of olive oil & sprinkle of favorite spice
• Black pepper & lemon zest (or squeeze of lemon)
• 1/2 teaspoon cocoa powder & 1/8 teaspoon of chipotle powder
• 1 teaspoon cinnamon, 1/8 teaspoon cloves, & 1 tablespoon each of 3 of your favorite nuts or seeds (think pumpkin seeds, slivered almonds, chopped pecans, etc.)
• 1 1/2 teaspoons each of coconut butter & coconut sugar plus 1/8 teaspoon cinnamon

How do you eat your popcorn?  Feel free to share!

Eat well,
Bri

Favorite sandwich?

Everyone has one.  Every significant other can mess it up or make it wrong.  Every plate in your house has probably held it.  Every taste bud has savored it. It is your "go to" when you don't want to play Master Chef.  It can fit in a brown paper bag and be taken to work.  It never gets old.  So what is the "it" exactly?  Your favorite sandwich.

My favorite sandwich has one standard and then a few topping alternatives.  If I were a psychologist looking into this way too much, I would say this bit of info means I am comfortable with change and like to try new things.  Slowly, of course.  Too much change at once would be overwhelming.  Much like changing out my favorite sandwich completely. That would be too intense!

Time to make a sandwich!

So what is the standard? Crunchy peanut butter. What are the alternatives?  Sliced bananas, dried pears, dried apples, or raisins.  I sometimes will sprinkle cinnamon or a little agave nectar too, depending on how I feel at the moment (or really, if I think of it). 

And bread of choice?  Bread is always a tough choice.  I am extremely picky with bread, since most breads are highly over-processed and I just don't dig the over-processed stuff.  So, my choice is a brand called Ezekial.  I buy the Ezekial pita bread and toast it (I love anything crunchy!)  Ezekial brand comes in the freezer since it has no preservatives.  And, take a look at these ingredients: Organic 100% Stone Ground Whole Wheat Flour, Water, Fresh Carrots, Barley Flour, Millet Flour, Lentil Flour, Spelt Flour, Soy Flour, Fresh Yeast, Sea Salt.  Wow, I can pronounce them all AND I know what they are.  Just what I like!

Now tell me.. what is your favorite sandwich?

Eat well,
Bri

Nutty Bites: Avocado

Avocados can help you stay slim & sexy!

Try saying avocado slowly in the mirror with a sultry look on your face.  Sexy, isn’t it?  Yes, I am going there.  Everything about an avocado is sexy.  It is a fruit, but some people mysteriously forget.  It is chock full of healthy, good-for-you fat that can actually help you lower cholesterol and reduce inflammation in your body.  It has nearly 20 vitamins and minerals.  It is versatile and can be eaten at any meal of the day: think sliced in a breakfast sandwich, turkey sandwich, or atop a salad.  Or drum roll please… it can be made into a delicious dip as guacamole. Who doesn’t love guacamole?  And this probably goes without saying, but guacamole does not have to be eaten with full fat chips.  It can be eaten with toasted pita, carrot sticks, celery sticks, or baked chips to help you stick with your summer goals.

Easy recipes to try:

Classic Guacamole

Ingredients:

1 ripe avocado
juice from 1/2 lime
1/4 cup fresh chopped cilantro
1 green onion, chopped
1 serrano chile, seeded and minced
1 clove garlic, minced
salt

Directions:

Halve the avocado lengthwise and scoop out the flesh, discarding the pit. Place the avocado in a small bowl and mash with a fork. Add the lime juice, cilantro, green onion, serrano chile, and garlic. Mix until well incorporated. Season to taste with salt.

Recipe from “Cooking from the Farmer’s Market”

Avocado Mango Salsa

Ingredients:

1 clove garlic, finely chopped
2 tablespoons freshly squeezed orange juice
1 tablespoon freshly squeezed lime juice
1 teaspoon grated orange zest
½ teaspoon honey
1 tablespoon extra-virgin olive oil
sea salt to taste

ground pepper to taste

1 mango, diced (about 1 cup)
1 avocado, diced (about 1 cup)

Directions:

In a large bowl, whisk together garlic, orange juice, lime juice, orange zest, honey and olive oil. Taste and adjust seasoning with salt and pepper.  Add mango and avocado.  Toss to combine.  Serve immediately.

Recipe from “Whole Foods Market Recipes”  http://www.wholefoodsmarket.com/recipe/avocado-mango-salsa

Eat well,
Bri