Many of you know I do spokesperson work for popchips. I just love the company. Popchips are an all-natural chip like you’ve never tasted before. Never fried (unhealthy), Never baked (undelicious), popchips start with wholesome potatoes, add a little heat and pressure, and pop! It’s a chip with all the flavor and less than half the fat of fried chips. Paired with some low fat protein like low fat cheese, hummus or turkey slices it makes a great snack.

What many of you may not know is I am pretty obsessed with The Biggest Loser. I love the show! I cry almost every episode as I watch the contestants gain confidence and create change in their lives. I am inspired by their stories and feel lucky that I get to motivate and teach people everyday how to get their lives back on track.

Jillian Michaels, a trainer on the show, is now well known for her success in helping people lose weight. What I love about her is that she teaches people that the key to creating long term change is to believe that YOU ARE WORTH IT!! That is the holy grail. In order to wake up early for that workout or say no to an extra serving of dessert is to know with all your heart that you are worth the change. You are worth the hard work, the time, the money, the sweat and tears. Jillian instills this in all of the participants once they have their “a-ha” moment it is pretty fantastic to see them change.

popchips are jillian’s favorite snack so the two have created a great opportunity for fans to win a fantastic prize on Jillian’s Ultimate Wellness Cruise. It sounds awesome! So get snacking and enter for your chance to win a trip for two to Jillian’s Ultimate Wellness Cruise–plus enjoy 20% off when you buy popchips from Jillian’s online store.

Click here & snack your way to wellness before this special offer sails away!

Though you may be committed to a healthy eating plan, it’s easy to get overwhelmed and derailed when presented with enormous portion sizes at restaurants or when trying to estimate an appropriate portion of a meal or snack at home. Use the following guidelines for judging what a serving actually looks like and incorporate the tips for controlling your intake to stick to your intentions and not consume excess calories from oversized portions!

Easy Ways to Estimate Serving Size

Meat (chicken, fish, beef, pork) – 1 serving = 3 oz
Visual Estimates: a deck of cards, the palm of your hand

Starch (rice, pasta, potatoes, etc) – 1 serving = 1/2 cup (cooked)
Visual Estimates: a tennis ball, a small fist, a computer mouse

Cheese – 1 serving = 1 oz
Visual Estimate: 6 small dice

Fruit - 1 serving = 1/2 cup
Visual Estimate: a tennis ball, a small fist,

Vegetables – 1 serving = ½ cup cooked (or 1 cup raw)
Visual Estimates: a tennis ball or small fist = ½ cup, 1 large fist = 1 cup

Fat (butter, sour cream, cream cheese, etc) - 1 serving = 1 Teaspoon
Visual Estimate: the size of the tip of your thumb

Spreads (peanut butter, hummus, etc) – 1 serving = 2 Tablespoons
Visual Estimate: about the size of a ping pong ball or 2 thumb tips

Remember, if you are preparing your own food at home, the best plan is to read the nutrition facts label and measure out an appropriate serving size. Keep a scale, measuring cup and measuring spoons out on the counter so you can see how much a portion really is. Once you get the hang of it you will be able eyeball portions easily.

Tips to Avoid Overeating
1. Avoid eating directly from a box or container as you’re likely to lose track of how much you’re eating.
2. When dining out, portion out the amount you plan to consume from your plate before you begin eating and ask for a container to bring the remainder home in.
3. Choose smaller plates, bowls, and cups when possible. Research has shown that eating off of larger plates tends to promote overeating as people often fill the plate with larger portions.
4. Eat slowly and savor your food. By being mindful and not rushing through your meal or snack you’ll be more in touch with your body’s satiety cues and will be less likely to overeat.

I have been going to Calistoga, CA in Napa Valley my entire life—summer camp, father’s day, Thanksgiving–this place holds so many special memories. I consider it a slice of heaven up here. I am up here for the week enjoying some much needed time off. I love the fog but it was getting a bit ridiculous in San Francisco this month! Every time we come here we stay in a little spot that has a kitchenette, which makes the trip that much better because we dont have to eat all of our meals out. Last night, we headed to the grocery store and I had to grab my guilty pleasure of the most recent tabloid and I also picked up this month’s Real Simple magazine. The cover story is 3 ingredient recipes and they all looked so yummy I just couldnt resist. I made a few for lunch and dinner today and cant wait to enjoy some more.

These recipes are SO easy. 3 ingredients (plus salt and pepper) and many recipes are less than a half hour to make. I mean….what could be better? Whole ingredients, simple flavors and easy to do–this is making my vacation so much better!

Here are some of my faves:
Parchment Baked Halibut with Orange: Place a halibut filet on parchment paper and season with salt, pepper, fresh sprigs of thyme and sliced oranges and bake.

Minted Watermelon Salad:
Cut watermelon and sprinkle red onion, fresh mint leaves and salt and pepper.

Shrimp with Ginger Sauce:
In a saucepan, mix apricot preserves and fresh ginger until ingredients are mix and melted. Broil shrimp with a drizzle of the sauce for a few minutes and use the rest of the sauce as a dipping sauce.

Heirloom Tomato Salad with Pepperoncini:
Mix heirloom tomatoes and peppers with olive oil, salt and pepper

Rasperry Ice:
In a saucepan combine water and some sugar, bring to boil and then let cool. Blend mix with fresh raspberries, strain and then freeze mixture. Add whipped cream and enjoy.

So simple! So fresh! Yum…..

Most people have heard about the health benefits of yogurt in general, packed with calcium, protein, and probiotics. What makes Greek Yogurt even more special is that it can have almost double the protein content, is lower in carbohydrate content, and has less sodium than the more traditional yogurt in addition to having a thicker and creamier texture which many find more appealing. Due to the increased protein content, Greek Yogurt can leave you feeling full for longer than traditional yogurt and minimize cravings throughout the day. Use this filling and tasty food as a base for sauces and dips or enjoy it on it’s own with fresh fruit, nuts, and a little bit of honey!

Try out this delicious dip made with Greek Yogurt:

Tzatziki – Cucumber Yogurt Dip

Ingredients:
• 3 tbsp. olive oil
• 1 tbsp. vinegar
• 2 cloves garlic, minced finely
• 1/2 tsp. salt
• 1/4 tsp. white pepper
• 1 cup greek yogurt, strained
• 1 cup sour cream
• 2 cucumbers, peeled, seeded and diced
• 1 tsp. chopped fresh dill

Preparation:
Combine olive oil, vinegar, garlic, salt, and pepper in a bowl. Mix until well combined. Using a whisk, blend the yogurt with the sour cream. Add the olive oil mixture to the yogurt mixture and mix well. Finally, add the cucumber and chopped fresh dill. Chill for at least two hours and garnish with a sprig of fresh dill before serving.

Uh-oh, it’s happening again – You’ve just finished a delicious meal and are craving a “little something sweet,” or it’s mid-afternoon at the office and you’re sweet tooth kicks in. Many of us share this weakness for sugar, but unfortunately, most sweet treats are high in empty calories, which will likely leave you wanting something more. In addition, many desserts are loaded with saturated fat in addition to sugar, which can lead to weight gain and have negative impacts on heart health. Although it’s important to indulge and enjoy ourselves once in a while, having strategies to battle your sweet tooth can be helpful in resisting the urge to give in to cravings too regularly.

Try some of the following tricks to keep you away from the sweets:
· Get some exercise to distract yourself and stimulate brain chemicals to improve your mood
· Distract yourself by talking with a friend, reading a book, taking a shower, or working on a project around your house
· Avoid keeping high calorie sweets in the house where you’ll have easy access to them in a moment of weakness
· Eat regular meals throughout the day, every 3-4 hours. Skipping meals can make cravings worse.
· Make sure each meal contains adequate protein to keep you satiated and not craving snacks and sweets between meals.
· Try eating a piece of fresh fruit to satisfy your craving. Natural sugar found in fruits can often do the trick and in addition fruits offer vitamins, minerals, and other phytochemicals to promote optimum health.
· When you do decide to indulge, make sure you take the time to enjoy what you are eating. Savor every bite!

Try the following recipe for a tasty dessert full of health benefits:
Baked Pears with Cranberries and Walnuts
Ingredients:
· 3 ripe but firm pears, peeled, cored and quartered
· 1/3 cup pomegranate juice
· 1/2 cup dried cranberries
· 1/4 cup chopped walnuts
Preparation:
Preheat oven to 350 degrees.
Place quartered pears in a baking dish. Drizzle pomegranate juice over pears. Sprinkle cranberries and walnuts over the top. Bake for 20 minutes, or until pears are tender. Serve with juices and fat-free or low fat frozen vanilla yogurt. Serves 4 .

Hi all,

I am a guest blog writer for Attune Foods. Click here to check out the latest post!

BBQ season is a week away! Yum! This summer, I challenge you to play it smart. BBQ side dishes are notorious for being full of fat. Overeating on coleslaw and potato salad filled with mayo, cheese and crackers, oily chips and cheesy pasta salad make a potentially fantastic Sunday with friends and family into a disaster for the waistline. This year, enjoy a BBQ that wont leave you stuffed with guilt.

Last week I was on ABC’s View from the Bay talking about eating right this BBQ season. I featured new spins on classic fat laden sides such as coleslaw with vinegar and potato salad with plain yogurt and popchips, popped potato chips that are low in fat. Easy, simple changes that make a big difference. Click here to watch the segment!

To keep you focused on eating right this summer I am quoted in an article in this month’s Better Homes and Gardens talking about taking the fat out of potato salad. Check out page 232 for healthy substitutions to make potato salads lower in fat and all around healthier and more tasty.

Have a wonderful summer and happy grilling!

What does it really take to eat well? People think they have to live this extreme life–no sweets, no alcohol, no eating out, exercise every single day and be “good” all the time. That does not sound fun at all! So many of my clients walk into my office feeling awful about themselves simply because they had an extra slice of bread with dinner or a cookie at a party. It is true–calories do add up and if you eat too much you likely will not achieve the weight loss goals you are striving for. However, “all or nothing” may not be the ideal approach to eating a healthy and balanced diet.

Notice how many times people say “Oh I was so bad yesterday–I ate dessert” or “I have been so good all week–I made it to the gym every day after work.” You will be surprised at how often we break life up into “good” and “bad” which really puts a lot of pressure on us. There is no way we can be “good” all the time. Why does the other option mean we are “bad?”

There has to be a balance. Life happens. Enjoy it! If you beat yourself up every time you are “bad” you are never going to get the hang of finding a happy place in the middle. The goal is to find a way to eat well and live well and be at peace doing things in moderation. There are strategies you can use to set yourself up for success.

Here are some ways to get you started:
Eat before going out! You never want to walk into a party or sit down at a restaurant ravenous. It is a recipe for disaster and you will likely overeat. Eat a small balanced snack at home or at the office before you head out. Grab some protein like low fat yogurt or cottage cheese, low fat string cheese, 2 TB almonds or turkey slices paired with a carbohydrate such as a piece of fruit, cut up veggies or a serving of whole grain bread or crackers.

Don’t forget your workouts. Workouts always seem like the first thing to go when people fall off the wagon and it mystifies me! Exercise keeps your mood in order, revs up your metabolism, boosts your energy, handles stress and burns calories. Consider exercise part of your mental health regimen–it is a must to keep you focused. Walk around the block with a friend, go to a group exercise class or stretch while watching television–do something! Anything! You always feel better after a workout.

Do the best you can do. When you are out to dinner or in a situation where you do not have much control, simply do your best. Try to pack some snacks with you if able, eat before you go out and order the leanest protein and as many vegetables as you can.

No need to ruin the day. Often times when people are “bad” mid day they decide the whole day is a wash. Take a breath, relax and remind yourself that you are pretty darn great. No need to feel bad or be so hard on yourself. Keep moving forward.

Enjoy it! If you want to indulge in a treat or sleep in instead of working out, please enjoy every single moment of it! That is what it is all about. Finding balance and enjoying the ups, downs and everything in between.

Keep truckin!

I have been asked to be a nutrition expert for a wonderful new website Vivo GS—you must check it out! The site is completely devoted to girl athletes. Girls have a lot of pressure out there. Between feeling the need to be skinny, be cool, be smart, have the hottest jeans, date the cutest boy AND be a great athlete…well that is a lot on one girl’s plate! The site offers all sorts of information from experts in nutrition, sports psychology and fitness to apparel to community support.

Girl power! Check it out!