Happy Memorial Day! Start Grilling!

Are you running out of ideas to eat healthfully? Fire up the BBQ. Grilling vegetables is a great way to add low-calorie nutrients to your diet. Don’t stop at vegetables! Grilled fruit is delicious!

Grilling vegetables is quick and easy. If you are new to grilling vegetables, start with familiar vegetables like onions and peppers. Grilled corn is one of my favorites. Brush the vegetables with oil, like olive oil or canola oil. Then sprinkle with a little salt and pepper or add your favorite herbs and seasonings. Are you growing rosemary in your garden? Try it. Do you like spicy? Try curry. Get out some the spices in the back of your spice rack and use them. Herbs and spices are full of antioxidants.

Grilled fruit is a tasty side dish or a refreshing dessert. I LOVE grilled pineapple. Think outside the box. Try peaches or grilled watermelon! Season the grilled fruit with cinnamon or ginger. Only your imagination can stop you.

Bon Appétit!

Snow? On Memorial Day? What's Up with that?

When was the last time you saw snow in May on Memorial Day weekend?

The weather may not always cooperate. But as long as you have some time off, make the most of it. Get some physical activity. For your health, aim for 30-60 minutes a day. A little cardio here, a little strength training there. It all adds up.

Whether it's snowshoeing, skiing, hiking or gardening, get outside and enjoy the fresh air. If it's raining, try bowling. It's lots of fun. If you are confined indoors, grab a hula-hoop or jump rope.

Did you know that standing burns more calories than sitting? You get the idea.

Any movement means improvement. Exercise your right to move!

I Can't Believe I Ate the Whole Thing

Has this ever happened to you? You are sitting at the computer or watching tv with a bowl of chocolate covered peanuts, when all of a sudden they’re gone.

You didn't mean to consume the entire bowl. You only wanted a snack. Maybe you were depressed. Maybe you weren't paying attention. Whatever the reason, the damage has been done.

To make matters worse, you weigh yourself the next day, and the scale went up a pound. Sometimes seeing the scale go up instead of down makes people get angry and they start eating more. This doesn't make sense. If you are trying to lose weight, why would you eat more?

This happens! Has it ever happened to you? What is going on? To me, it seems like you are punishing yourself for not being in control. 

This behavior is not conducive for losing weight. Right? Realizing that you are hurting yourself, can prevent it from happening again in the future.

Give yourself a break. If you were trying to help a friend, you wouldn't sabotage their efforts to lose weight by bringing over a cake and persuading them to eat it. So why do it to yourself! BTW: Control your portions. Eating a small amount will not cause the resulting problems. 

Say "hi" to Ripon College President Zach Messitte

Ripon College President Zach Messitte  takes a look at The Food Is My Friend Diet

It was a pleasure to meet and chat with the new president of Ripon College at a recent alumni gathering in Anaheim, CA. I am happy to report that besides being brilliant, Zach is super nice. Did you know that his favorite food in the whole world is bananas? And his favorite physical activity is hiking. As a registered dietitian and personal trainer, those are great answers!

If you are thinking about going to college or know someone who is looking for a well-rounded education, check out Ripon College in Ripon, WI. It’s a small, private, liberal arts college founded in 1851. A couple of the more famous graduates include Al Jarreau and Harrison Ford. BTW: Ripon is the home of Rippin Good cookies and the birthplace of the Republican party. If you want to know more, visit www.ripon.edu.

Ripon provided a safe environment for me to learn about myself and discover the world. As a proud graduate of the class of 1975, it was an honor to welcome Zach to our Ripon family.

For National Nutrition Month 2013, “Eat Right, Your Way, Every Day”

 Everyone has unique tastes and habits. For National Nutrition Month this year, why not go global? Fine tune your eating habits to include healthy foods from around the world. To make it easy, use the USDA’s MyPlate as a guide.

• ·         Make half the plate fruits and vegetables. For Asian Indian, try fruit chutney; for Middle Eastern, try grilled pineapple (yum); for Latin American, try a mango smoothie or cactus salad, for Asian, try stir-fried greens, for African, try baked pumpkin sprinkled with cinnamon (so healthy!).
• ·         Make about one-quarter the plate protein, such as lean meats, black beans or tofu. How about making a Chinese dish with stir-fried chicken or tofu with bok choy, snap peas, carrots and bean sprouts?
• ·         Include one-quarter of the plate with grains - Half of the day should be whole grains. Ever try quinoa from Latin America? Or whole grain couscous from Africa?
• ·         Add some calcium to get all the nutrients you need. Low fat or fat free milk, yogurt or cheese would be good choices. Go Greek. Try tzatziki sauce, a creamy dressing made from yogurt, garlic and cucumber.

March is my favorite month. It’s a reminder how much I enjoy helping people eat healthfully. For lots of tips and useful resources check out, http://www.eatright.org/nnm/

What's a Person to Eat?

Many people are confused about what to eat and how much of it. Check out Day 3 of The Food Is My Friend Diet for the best ways to eat healthy and lose weight.

Oh, Deer! I Can't Lose Weight.

Is your scale going up instead of down and wonder why? Look at the company you keep. Maybe you starve all week, and  then go out with friends on the weekend and eat and drink whatever you want. An extra 500 calories on Friday and Saturday night from snack foods and drinks will keep you from losing weight.
Think about it. Do you and your friends use food as a way to bond and escape from the reality of the cold-cruel world?
Use your group of friends to your advantage. Get together and decide to lose weight. Instead of watching movies and eating chips, brownies and soda, find fun recipes for veggie platters and fruit kabobs on Pinterest. Get creative with herbal tea for a beverage. It will save a ton of calories and be healthier.
Even better than watching a movie or gaming, plan a hike or do an dance DVD together to burn some calories.
Your support group can be your friend. Lose weight together. It will be a lot more fun.