You Are What You Eat.

Have you ever been around a couple in the beginning of a relationship that seemed so different from one another and a few months later, they almost morph into each other. They become so similar that it seems like they are the same person. Soon they start to kinda look alike too. They finish each other's sentences, enjoy the same movies, and are usually inseparable.

I recall that happening to me in my marriage with Junk Food. After a while, I didn't even recognize myself or what I had become. It seemed like a slow progression, but the realization hit me like a ton of bricks. I stared in the mirror and noticed all the junk I had been carrying not only in my trunk. It was everywhere.

Dr. Gillian McKeith, is a world renowned nutritionist and former junk food lover. In her book, "You Are What You Eat" (see sidebar), she explains the benefits of eating healthy foods. She helps you understand your body from the inside out. Dr. McKeith introduces many new healthy eating options and helps clarify what each food does to the human body and organs. The focus is not obsessing about calories, nor she does she promote another fad diet, rather she talks about eating right for your overall health. Her books are definitely worth checking out.

Faux Mashed Potatoes.

This creamy side dish takes minutes to prepare and will fill you up for hours. There are many variations of this recipe, but I prefer keeping my carbs to a minimum. Use cauliflower instead of potatoes. Mash up steamed florets with roasted garlic, add creamy low fat sour cream (skim milk or plain yogurt), a pinch of paprika, and salt and pepper to taste. This is a great way to eat your veggies and it tastes so close to the real thing...

Recipe
1 head cauliflower
1 clove garlic
Pinch of paprika
Salt & pepper (to taste)
1/8 cup low fat sour cream
(skim milk or plain yogurt)

Triggers.

Junk Food knew just what to do to trigger me into an overeating frenzy. JF would often come around when I was extremely happy or if I was really upset. Cuddling up to me as a box of my favorite ice cream, chocolate, or chips. JF had so many tactics in its arsenal, but I realize now that there were common tricks and traits that were triggered in me that kept me coming back for more and over eat. JF used these triggers in our relationship to keep me loyal, addicted, and repeating the same destructive pattern.

Identify Your Triggers
Triggers are distinct junk foods that negatively effect you and can be different for everyone. The first step in identifying your triggers is to keep a journal handy and jot down the different foods you are exposed to and how they affect your mood, behavior, and actions. After 1-2 weeks of assessing your diet and identifying your triggers. Keep a list of these foods and try to stay away from them.

Common Triggers
Refined Sugar/ Sugar Substitute
Flour
Wheat
Caffeine
Fat/Salt (combo)
Volume (large amounts of food)

Fiesta Night.

Plan a fun mixer with all kinds of veggies, JUNK FOOD NOT INVITED.

Try layering up red onions, black beans, tomatoes, bell peppers, sweet corn, crunchy jicama, cilantro, and lettuce in a bowl. Mix them up with a Tbsp. of lowfat sour cream (watered down), a squeeze of lime, a pinch of Dash (garlic herb), and salt.

Be careful of overcrowding.
If you choose to invite avocado, then sour cream may have to go. Veggies are always welcome, but there will be NO TORTILLA STRIPPING at this fiesta, even if they are somewhat related to corn.

Im in Love!

Skip the chocolate and candy and enjoy these healthy Valentines treats. Fall in love with this guilt-free romantic dessert. Indulge on strawberries dipped in nonfat greek yogurt, rolled in roasted almonds, and sprinkled with sweet cinnamon.

Recipe:
1 cup nonfat greek yogurt
8 fresh strawberries
10 roasted almonds (not salted, ground)
2 tsp. of cinnamon
1 packet of splenda (optional)

Directions: Combine dry ingredients: roasted almonds (ground), cinnamon, and splenda (optional) in a small bowl. Wash fresh strawberries and dip each berry into greek yogurt and then roll in almond mixture. Lay flat on plate to serve.

Nutritional Facts: Cal. 256, Fat 7.8g, Sat. Fat 0.6g, Cholesterol 15mg, Sodium 91mg, Carb. 19g,  Sugars 13.4g, Protein 27.8g

Going Green.

Everyone is doing it. Oprah, Dr. Oz, Gwyneth Paltrow, and her celebrity trainer Tracey Anderson have all had experiences creating their own concoctions of this healthy green juice. Apparently, even supermodel, Karina Kurkova, swears by the stuff and claims it helps keep her skin glowing and assisted in getting her body back into shape after pregnancy. 

I wanted to try it out to see what the buzz was all about. After spending the day loading my shopping cart with tons of vegetables, I got home and juiced away. It was a great way of getting dark leafy veggies into my diet, but I have to admit after a tall glass of this swampy drink, I felt it was definitely an acquired taste.

I came across a documentary called "Fat, Sick, and Nearly Dead", about a successful Australian businessman, John Cross, who travels to America on a quest to become more healthy and ditch Junk Food. He consumes green juice everyday for 60 days and later another 70 days of eating just fruits, vegetables, nuts, beans and seeds. Joe manages to lose 100 pounds and gains a new lease on life. He restores his body back to health after years of abuse from JF. He does warn that his altered lifestyle was expensive, approximately $400 a week, however after calculating the costs of enormous hospital and medical bills he was paying, it was all worth the investment. 



See Movie Trailer:

For More Info: http://www.fatsickandnearlydead.com/ 

"Green Juice" Sample Recipe:

6 leaves Kale
2 cups Spinach
1/2 Cucumber
4 stalks Celery
2 Apples
1” Ginger root

Calories: 180, Protein: 12 g, Fiber: 1 g
Source: Reboot


Other Recipe Links: 
Dr. Oz Green Drink

W Magazine_ Tracy Anderson

Keep it Simple.

Eating healthy means keeping it simple. Junk Food would often take a swim in so many sauces that I would have trouble finding it sometimes. I am now taking the time to really taste food and realize that healthy ingredients don't need too much stuff to be delicious.

Try making a simple tuna salad using one can of tuna (in water), 2 Tbsp. of light mayo, chopped red onion, and celery on a bed of lettuce. Hold the dressing. One slice of whole wheat toast makes a fabulous sidekick.

Power Up.

Get rid of the junk and get into this healthy hunk! Protein bars can get pretty costly, but not if you make them yourself. A simple recipe can make up to 20 bars at only 98 calories and 10 grams of protein! These bars are packed with power and taste good too.

Recipe:

• 3 cups of oats
• 8 scoops of protein powder (I chose Designer Whey Vanilla Almond 100 calorie)
• 1 package of dry pudding (fat free and sugar free- vanilla or chocolate)
• 2 cups of nonfat skim milk
• 2 Tbsp. of flaxseed. Be sure to toast and grind seeds before using. (optional)

Combine all ingredients in a large bowl. Spread out evenly on a pam sprayed glass or cooking metal tray. Place in freezer overnight. Wait 10 minutes to thaw, cut into 10-20 bars and enjoy this chewy gooey treat. (Keep Refrigerated)

Nutritional Facts:
(20 Bars) Cal. 98.3, Fat 1.8, Sat. Fat. 0.4, Omega-3 120.0, Sodium 53.0, Carb. 11.0, Dietary Fiber 1.4, Sugars 2.3, Protein 10.1

(10 Bars) Cal. 196.5, Fat 3.6, Sat. Fat. 0.9, Omega-3 240.0, Sodium 106.0, Carb. 22.0, Dietary Fiber 2.8, Sugars 4.6, Protein 20.1