In order to get around the new labeling rules regarding trans fat, many products have had their trans fat replaced by something called INTERESTERIFIED fats. This alternative has been found to have almost the same bad effects as trans fat so read those labels.

The best foods for you are the same as they have always been. Natural, whole foods. If you can’t pronounce it, why are you eating it. It will not help you with your health or your weight loss to eat a lot of processed foods.

And remember, I am the only CERTIFIED NUTRITION SPECIALIST at any of the Gold’s Gyms so if you are needing nutrition counseling, be sure to ask the person you are getting it from to show you their credentials.

Puree in blender or smoothie maker and serve immediately — Makes 2 servings

160 calories, 13g protein – per serving

Tomato Tortilla Soup

- 2 tsp olive oil

- 1 cup chopped onions

- 4 large garlic cloves, minced or pressed

- 1-2 minced 1 inch long chilies — or to taste

- 1 tsp ground cumin seeds

- 3 1/2 cups chopped fresh tomatoes

- 3 cups vegetable stock

- 1/2 cup fresh lime juice

- salt to taste

- grated monterey jack cheese – garnish

- crumbled tortilla chips – garnish

In a medium soup pot, saute the onions and garlic in the oil until the onions are translucent. Add the chilies and cumin and saute a few more minutes. Add the tomatoes. Cover the pot and cook gently, stirring occasionally until the tomatoes begin to release their juices. Add the stock and simmer, covered for about 15 minutes. Add the lime juice and salt to taste.
Serve topped with a small amount of grated cheese and crumbled tortilla chips. Makes 6 servings
100 calories, 5g protein

A Penn State study found that people who ate salad as a first course consumed fewer calories at mealtime

You body is 70% water. Your brain is 85% water and dehydration kills people daily

Feel like a glass of water now??

This is the first of my series on healthy eating and I am looking forward to sharing lots of tips and recipes. There are so many things when it comes to weight loss or being healthy and sometimes that can be overwhelming. Breaking it down into smaller pieces can really help you to achieve big goals. If you goal is to lose 50 pounds, it can seem daunting. Working out, cardio, eating better – so many things and that is why many people fail when it comes to their health.

Changing your diet can be time consuming in the beginning as you try to make these major modifications and I watch people daily struggle with the information overload. Carbs, protein, supplements, vegetables, calories — oh where to start? So start RIGHT HERE WHERE YOU ARE NOW…..

1 – Keep a food journal this week of everything you eat. Of course try to make good choices but really focus on recording everything you put in your mouth. (be sure to include all beverages, gum, candy, samples — everything that goes into your mouth)

2 – Drink 8 glasses of water each and every day.

That’s it — This will give you a benchmark for where you are with your food diary and will hydrate your body with the water. These are also things you can do. Once you accomplish those for the week, you can move on to other small goals next week. Yes, it is not as thorough as a total life change but it is also something that can actually be accomplished and if you continue this, these little things will become lifestyle habits.