Originally posted on www.DivineCaroline.com

TheDailyPlate.com - One of my favorites.  This is a part of the LIVESTRONG foundation established by Lance Armstrong in his quest to help inspire people to take control of their health.   It’s free, it’s cool, and it’s one more great tool that can help you reach your goals!  It also has a diabetes specific daily plate option.   Also has an app for iphone and android markets.  If you are working with me, I can easily view your food logs online if you wish, so that is a great bonus!

Sparkpeople.com

A great weight loss focused website with endless information, support forums, and really cool tools!  Be sure to set aside some time to look over this site….it can be overwhelming, but well worth the time spent.   A user tip, if you decide to join and don’t want a lot of emails….edit your preferences right away.  Free iphone app available too.

Fitday.com

If simple is more your style, you may prefer this site.  It has all the basic stuff necessary to keep a food journal without all the social media stuff.  If you can ignore the adds, it is a great choice.  The also offer a downloadable version that you can purchase if you prefer to use your desktop without the internet.  

Happy food logging!  Let me know if you found another great site like this so we can pass it on!

Do you too often feel oh-so tempted to zip through the closest drive thru?  And, do you also find yourself oh-so easily picking up pounds year after year?  If so, you may want to give this idea a try.  One of my clients passed a fastastic idea on to me a few years ago.   She said by committing herself to this for one year (and a few other simple things), she was able to shed 47 pounds and take her kids on a great vacation!!   

So, what was her secret?  She put a plastic money jar in her car.  Every time she was tempted to eat out but made the choice to eat at home or pack her food instead, she would place the money she would have spent into her jar.   She would empty it out every month or two and treat herself to something she wouldn’t normally have money for.  She said it was just enough motivation, placed right at her point of decision, that helped her start to make a change.  A change she had “thought” about making for a long time!  Once she cashed her money in once…she was hooked!

If you like this idea, here is exactly how she did it:

1.  Get a plastic money bank, or any empty container with a lid.  Cut a slit to deposit money in the top.  

2.  Glue or duct tape the lid on so you won’t be tempted to take money out. 

3.  If you use an ATM card often, you may want to attach a pad of “post it” notes to the outside or keep them in your car.  Fill out an IOU to yourelf for the amount.  Make note of what you wanted to buy just for your entertainment later when you cash in!

4.  Place the container in your car somewhere you won’t forget about it.  Write a silly title or note on it if you like that sort of thing.

5.  Make a committment to yourself that anytime you are tempted to pick up fast food when you could realistically go home and eat a better choice.  Put that money into your jar.

6.  Make a plan for when you are going to “cash in” or your new habits and see how much money you have been wasting on unhealthy food!

Thanks Janet for this fab idea!!  If you have great ideas that have worked for you….please share!

Picture courtesy FreeDigitalPhotos.net

Our family looks forward to our Friday night pizza.  Occasionally we splurge for the greasy delivery stuff, but most weeks we make our own.  This a great fun for the kids.  It is a lot healthier and less expensive too!   

I like to load my pizza up with fresh vegetables and chicken.  As a time saver,  I dice fresh vegetables and freeze for later use.  Most types can be added right to your pizza without even thawing.  We also often make mini pizzas so everyone can create their own favorite.  The combinations are endless! 

Here is my favorite whole wheat pizza crust recipe.  It takes a bit of time to rise, but is well worth the wait!   You can find the recipe and nutrition information at AllRecipes.com.  Enjoy!

photo courtesy freedigitalphoto.net

A recent study in Medicine and Science in Sports and Exercise suggests even being a little more fit
may improve longevity.  New research on 4,384 middle-aged and older Americans finds that physical activity boosts longevity – even beyond exercise’s cardiovascular benefits and effects on weight.

Participants were divided into five groups based on fitness level assessed from treadmill tests. They were then followed for an average of nine years.  After adjusting for factors like obesity, hypertension and diabetes, the least-fit group was still more than four times as likely to die during that period than the most-fit group. Even being just a little more fit was associated with a big longevity improvement: While 25% of the least-fit group died during the study period, only 13% of the next-least-fit participants died. Researchers noted that overall exercise habits among participants didn’t vary much during their adults lives – but recent activity did. 

Take home message:  “Live active.  Since it is recent activity that offers protection, it is important to maintain regular physical activity throughout life.”

Photo courtesy freedigitalphotos.net

Study hints that tea may reverse some signs of aging!  Okay – all research must be put in perspective – and anything must be repeated and proven in large studies, but this is interesting for sure!!  Hmmm, maybe I will have another cup of tea today!

Hong Kong researchers report that people who drink an average of three cups of tea daily have longer telomeres – DNA sequences at the end of chromosomes that shorten with aging – than those averaging a quarter-cup daily or less. The translated into about five years of life, the researchers said, adding: “The antioxidant properties of tea and its constituent nutrients may protect telomeres from oxidative damage in the normal aging process.”

The study involved 976 men and 1,030 women over the age of 65 and measured both green and black tea consumption. The majority of tea consumed, however, was the green variety that’s higher in natural antioxidants called polyphenols.  — Study was published in the British Journal of Nutrition.

Alpha-linolenic acid (ALA), an essential omega-3 fatty acid.  Flax seeds and flax oil (sometimes called Linseed oil) are the richest sources of ALA in the North American diet.  Omega-3 fatty acids have many heart healthy benefits.

 Lignans.  Lignans are touted for their phytoestrogenic effects of blocking tumor growth and reducing the risk of many cancers. 

 Fiber.  One tablespoon of whole flax seeds contains as much fiber as 1/2 cup cooked oat bran, 1 slice of whole wheat bread, 1/3 cup cooked, chopped broccoli, 1/3 cup of cooked pearled barley, or 1/2 cup cooked long-grain brown rice.   Dietary fiber associated with flax is responsible for aiding in gastric motility and improving bowel functioning.  Remember though, that flax oil does not contain these benefits.

So flax may have great nutrition power, but what do you do with it?  These flax basics may help. 

 Purchasing Flax:

• Flax is available at most supermarkets, co-ops and natural food stores.
• Flax seed may be either brown or golden; both are nutritionally equivalent. 
• Seeds may be stored at room temperature for up to a year.  However, flax meal (ground flax) can be purchased and is more convenient, but should be stored in an airtight container in the refrigerator.  
• If you prefer to buy whole flax seeds, you can grind them yourself with a food processor or coffee grinder.  Again, this should be stored in an airtight container in the refrigerator.

Preparing and Eating Flax:

• Eating ground flax is better than whole seeds, because the hull of the flax seed is difficult to break down and will likely pass through the digestive tract intact.  
• Adding flax to baked goods, orange juice, yogurt, on top of cereal, salads or casseroles are the most popular ways to incorporate flax into one’s diet. 
• You can visit EatingWell.com for some recipes containing flax.

I went for the Grilled Dijon Chicken with Portobello Mushrooms.  It was a tender chicken breast topped with roasted red peppers, Portobello mushrooms, Dijon sauce, and cheddar cheese.  It was served with just a bit of roasted red potatoes, and seasoned broccoli and carrot mix. 

I ordered…..I ate….and I moved on with my life… without any guilt.  As a nutrition nut, I would still prefer to access the nutrition information on the website…but we have to start somewhere!  Kudos Applebee’s!  I’ll be back to try another entrée soon!   

Want to know more, visit www.applebees.com to view all five of the 550 and under menu.