Cool Treats for Hot Summer Weight Loss Success

Typically the 4th of July here is hot and we are looking for ways to stay cool...yesterday proved to be the exception as we huddled under umbrellas in our jackets in the pouring rain to watch the fireworks...which were delayed due to the storms...

Cold as we were, we just had to try our cool treats that turned out to be delicious and healthy, if not fully appreciated for their temperature!

These treats are easy to make and enjoy and can be made more (or less) healthy, suitable for adults or kids, depending on the ingredients you choose.

I'm talking popsicles, of course! But not the store-bought kind that is filled with high fructose corn syrup or other sweeteners. Try making your own instead, easily, so you have 100% control over what (and how much) goes into the cool treats.

You can buy popsicle molds at a variety of stores, or you can use paper Dixie cups for smaller servings or even ice cube trays. Simply insert popsicle sticks and you have a portable treat...or use the cubes in your water for summer refreshment!

So what ingredients to use? For the easiest popsicles, get 100% fruit juice, pour and freeze. I had a wonderful blueberry-pomegranate pop last night...yum...delicious and loaded with antioxidants and no added sugar.

Add fresh fruit (or for super easy, use already frozen) for fiber, texture and fun for the tongue.

Have more time and want to get creative? Make your own juices--with a squeezer or juicer. Add Stevia for zero calorie sweetness to lemon or lime based pops. Puree some fruits (fresh or frozen) for a creamier texture. Throw in a little raw (unsweetened) coconut for a tropical "punch."

Flavors can be consistent, complementary or contrasting. For example, using a sweet strawberry juice as a base...adding strawberries for a consistent taste, banana slices for complimentary flavor, or contrast the sweet juice with tart kiwi.

Of course, adults can add a splash of alcohol for a festive cube. It doesn't take much...and keep in mind that frozen alcohol still has calories and, well, alcohol.

The only thing that limits your popsicle is your imagination. You could even have a "Pops on Ice" party, with a variety of juices and ingredients all ready for guests to create their own. I suggest using small paper cups for this method...have each guest write their name on the cup before concocting their treat(s). Have this be the first thing folks do, then move on to the grilling and games and later in the day or evening you'll have flavor-filled cool-down treats made to order!

Thanks to Dr. Diana Hill for this inspiration!

Sweet Weight Loss Success

I can't speak for the rest of the world, but in the States it is clear we eat way too much sugar.

Now, if you have been following me at all, you know that I don't believe in "forbidden foods"...I think blacklisting any food makes us want it more and will backfire on us. Well, maybe not any food...cuz if that were true we could make vegetables like brussel sprouts off limits and start craving them! HA! Sometimes reverse psychology doesn't work!

Back to sugar...the American Heart Association is now joining the frey encouraging Americans to cut back on their sugar consumption. Turns out the average American is downing 22 teaspoons of the stuff a day! Hey, I know Mary Poppins said a spoonful of sugar helps the medicine go down, but are we needing that much medicine? Really!

If a teaspoon of sugar comes in at 16 calories a teaspoon, which is the number I remember...although a quick Google search gave me a chart at 15 calories a teaspoon...22 teaspoons a day =355 calories!

The AHA is suggesting women get no more than 6 teaspoons of sugar a day. If we follow that guideline we would save about 260 calories per day. The mathematical weight loss theory says that if we burn off or reduce our intake of 3500 calories we will drop a pound of fat...based on that, by REDUCING (not eliminating) sugar we can drop 1 pound every 2 weeks!

This is what I call "low lying fruit"...this sugar is empty calories...no nutritional value. It comes in the form of sodas, sweeteners we add to drinks like coffee & tea...it may be white sugar, brown sugar or high fructose corn syrup...it comes in packaged foods as well as what we add to our own foods.

Note this sugar is not including the natural sugars found in fruits and vegetables...so use sweeter fruits to help satisfy your sweet tooth. If you really want a sweeter drink try Stevia a natural sweetener with no known side effects and zero calories...

And if you love soda, then go ahead, but be conscious about what you are drinking...enjoy it, don't guzzle it.

Start by cutting back one thing at a time. What will probably surprise you is that you will begin to want it less and less the more you cut back. Seems strange I know...but it is true!

Stevia update from Dr Linda

My friend and health coach, Dr. Linda Larson published a very interesting post about stevia in her blog this week.

I love using stevia...it gives sweetness without calories and is all natural...but she taught me something to look out for that I hadn't realized.

Be sure to read Dr. Linda's blog--Wellness Tips From Dr. Linda-- she is one of the most brilliant people I know...and a great person...very giving...her desire for us to all be our healthiest is so genuine. She has really helped me on my journey!

Remember to Drink Water

During the summer it is pretty easy for me to drink a lot of water. In the winter it is more challenging. We tend to spend more time indoors and less time being physically active outdoors. Since we're not hot and sweaty, a big glass of refreshing water may not be the first thing that comes to mind!

However, it is just as important during the winter months to keep hydrated, and good, pure water is the absolute best way to do that.

Not only is water crucial for our bodies to function at their peak, keeping hydrated helps our brains operate efficiently and clearly, and it also helps our skin to look its best. If that isn't enough, drinking ample water helps us feel fuller so we don't overeat! Especially helpful with all the holiday treats that are around this time of year!

Tips on getting your winter water allocation--

• Have a water glass or bottle on your desk
• Drink water at room temperature so you don't chill your body
• Add a small amount of pure fruit juice to a glass once in a while for variety--try a little apple juice and pretend you are having cider! (with a lot fewer calories!)
• Drink herbal tea (no caffeine)...it'll count for your water intake, comes in lots of flavors and is zero calories. If you want to sweeten it, get Stevia.
• Invest in a water filter so that you have plenty of clean, pure water available all the time. Use this filtered water for drinking straight and also for your tea.
  

Warm Rich No Calorie Drinks

December has begun! It is a gorgeous time of year and full of festivities.

That can make it a challenge to maintain our weight loss and fitness goals...

One of my personal challenges comes if I get cold. When I am cold I want to have a cup of hot cocoa or something rich, warm and inviting to warm me from the inside. At these times, plain old tea doesn't seem to cut it.

I have discovered is the wonderful variety of teas out there and by making a very strong cup (letting it steep longer than normal) of one of the spice varieties seems to help. Then I add just a little bit of Stevia, a natural zero calorie sweetener and voila! I have a rich, warm, inviting no calorie treat. I mentioned Stevia before when making my low-cal apple treats, which is another great warm up treat for winter!

If that doesn't satisfy me I might add some non-fat or 1% organic milk to get even more of the rich flavor.

Experiment with different teas to find the one(s) you like best. I get a variety and have started blending my own. I really enjoy a rooiboos tea base combined with a spicey blend. And remember to keep the Stevia to just a pinch...it is much sweeter than sugar. Start with a tiny tiny bit and if you need to add more you can.

I buy Stevia in the packets (so I can take it with me!) and one packet lasts me many cups of tea! Usually I find that it lasts me for 2 days worth of tea!

Healthy Apple Crisp Fall Day

OK, it isn't really apple crisp, but it is a crisp fall day and I am enjoying a baked apple!

So, why is that relevant to this blog?

1. Most people don't think of baked apples as healthy food choices
2. It is important to enjoy food
3. I have a special recipe

So, here is the "recipe"

Take an apple (I use small ones for myself or if I have large ones I generally eat half)
Cut and core the apple...slice it into about quarters
Place in microwave safe bowl

Sprinkle very lightly with:
Stevia*

Sprinkle:
Ground Cinnamon
Ground Nutmeg
Ground Clove
(other spices to taste)

Heat apple in the microwave for about 1 minute on high (times will vary depending upon your microwave and the number of apples. For 2 dishes today it was 3 minutes. Try one minute and rotate the apple if it needs more time.

Let the apple stand for a couple minutes. Voila! You have a delicious, healthy treat!

*Stevia is a fantastic zero calorie, natural, sweetener made from plants. It is super-sweet, so you just need to use a little bit. You can cook with it, add it to your drinks, etc, anywhere you would use sugar. You will want to experiment with the quantity though so you don't over do it! Look for Stevia in the health food store, a lot of regular markets don't carry it. If you don't see it, ask!