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Diet Solutions: Vacation Diet

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Worst/Best Mixed Drinks For Summer
by ShaunaS

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   (51 votes)

The mercury is rising, vacations are in full swing and patio happy hours are bustling – what do all of the above have in common? Frosty, refreshing cocktails!

It sure is tempting to order that frozen margarita or mai tai – but did you stop and think how it might be thwarting your diet efforts? If you’re not careful, cocktails can add thousands of calories to your week and if you are a frequent happy hour participant, this can be enough to slow your progress.

The good news? It is possible to enjoy a refreshing cocktail!

Just choose high calorie drinks in moderation and choose lower calories ones as your drink of choice. Compare the following cocktails and you be the judge!

Skip these Sips!

• Margarita – that sweet slushy stuff isn’t too good to be true – it’s packed with calories! Calorie count: 500.

• Long Island Iced Tea – what do you get when you mix five different kinds of liquors with sweet and sour and soda? A calorie count comparable to a Big Mac! Calorie count: 700.

• Pina Coloda – this island favorite gets most of its calories from high fat coconut milk, save the coconut milk for an occasional curry dish instead! Calorie count: 625.

• Chocolate Martini – it is made with chocolate and cream after all! If this is your dessert, that’s one thing, but I’d rather have a piece of chocolate cake! Calorie count: 450.

• White Russian – are you a brunch libation kind of person? Skip this rich and creamy drink for special occasions. Calorie count: 300.

Savor these Sips Instead

• Tequila Sunrise – you still get the tequila with a sweet touch but with more than half the calories! Calorie count: 200.

• Greyhound – this simple drink of grapefruit juice and vodka packs a flavor punch but keeps the calories low. Calorie count: 200.

• Mojito – now this is an island drink you can feel good about! And, fresh mint and lime will leave you feeling refreshed. Calorie count: 160.

• Cosmopolitan – if martinis are your thing, don’t shy away from this trendy drink. Calorie count: 150 calories.

• Bloody Mary – add another serving of veggies to your brunch (or lunch or dinner!). Blood Mary’s are slim and trim! Calorie count: 150.

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July 28, 2008


Put Your Diet On A Vacation
by ShaunaS

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   (34 votes)

Does this sound like a familiar cycle to you: losing weight for your next vacation, then indulging in your favorite food and drink while you’re on vacation followed by pounds gained (that you worked so hard to take off!)?

Well, if this sounds familiar, don’t worry, we’ve pulled together 10 simple strategies that will help keep you on track and having fun during your next vacation.

• The number one strategy is (hint: you’ve heard it before): plan, plan, plan! Just a little planning about how you can incorporate exercise and healthy eating will take you a long ways!

• Write down 2 or 3 mini-goals that will help keep you on track and bring them with you.

• Redefine your regular vacation routine. How about planning an active vacation such hiking or kayaking? These types of vacations are becoming quite popular and take you to beautiful destinations!

• Find out what kind of fitness opportunities are available, is there a gym, park or beach to walk/jog on? If not, make sure to pack your pedometer and let your feet take you sightseeing.

• Vacations that include all you can eat buffets can be challenging but not impossible. Plan your meal schedule ahead of time as much as possible and try not to skip meals, which can lead to over-indulging at the next meal. You might try asking if you can have regular meals vs. buffet style and be sure to ask about “light” or “low-fat” meal options.

• Add “color” wherever you can- try starting your meals with fresh fruit, broth based vegetable soup or green salad.

• Research local restaurants ahead of time and plan to visit those that offer healthy dishes- try checking for their menu online! Also, find out if your hotel room has a refrigerator and/or microwave. If so, stock up fruits, baby carrots, cereal, meal replacement bars, low-fat string cheese, lean deli meat and yogurt to make mini-meals.

• Carry a notepad and jot down your meals for the day!

• Remember balance is key! Balance out a higher calorie/fat dinner with a lower calorie/fat breakfast and lunch.

• Limit alcohol, which add empty calories and may break your best intentions of eating healthy!

My Vacation Planning Worksheet

Organizing your plan will help you stay focused on your goals. Try making a worksheet like the one below to help keep you focused.

• Mini Goal #1:

• Mini Goal #2:

• Mini Goal #3

• Vacation Destination:

• Meal Options (where will you eat?):

• Foods to pack or buy:

• Activity Plan (where will I exercise?):

• Support (can I check in with my buddies?):

• My Mantra (words I will live by-optional!):

Happy travels!

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July 7, 2008


Eating Well In the Great Outdoors!
by ShaunaS

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   (33 votes)

I can’t tell you how many cars I’ve seen lately loaded up with tents, coolers and mountain bikes. This tells me its officially camping season!

Camping is a great way to break away from daily chores and enjoy nature, but it can also mean indulging in lots of food you normally wouldn’t on a daily basis.

You can still indulge but why not make most of your camp-style meals healthy and keep the indulging to a minimum. This way, you’ll walk away feeling good about the weekend and hopefully have gotten in some hiking too!

Healthy Camping Tools & Tips

• Portable gas grills – double the fun, these grills work as your backyard grill and travel to parties, camping and special events!

• Vegetable grill baskets – these nifty baskets sit on top of the grill and deliver the same smoky grilled flavor without the sticking or falling of veggies. Try a mix of red bell peppers, sweet potatoes, mushrooms, onions and zucchini. Works well for veggie burgers that crumble or tofu too!

• Meat thermometer – safe outdoor cooking is essential! Check your meat, pork and poultry for proper internal temperatures. Cook chicken breast to 170, ground meat or poultry to 165, fresh beef to 160-170 and fresh pork to 170.

• Try sodium-free marinades. Mrs. Dash marinades pack a powerful flavor punch without sodium.

• Choose lean cuts of meat such as chicken breast, fish, seafood, pork tenderloin, flank steak or sirloin or extra lean ground turkey or beef.

• Go veggie and try soy burgers, bean burgers, tempeh, tofu veggie dogs.

• Choose turkey or chicken dogs or lean beef hot dogs over regular varieties. Don’t forget to check the nutrition label and compare to find the one lowest in fat, saturated fat and sodium.

Healthy Camping Meal Ideas


• whole wheat bagels with peanut butter or light cream cheese

• fruit and yogurt with low-fat granola

• egg substitute or egg white and Canadian bacon

• turkey or ham sandwich on whole wheat with mustard, lettuce, tomato and low-fat cheese

• fruit salad, string cheese and whole wheat crackers

• low-fat tuna salad kits and cut up fresh veggies


• lean turkey or veggie burgers on whole wheat buns

• vegetarian baked beans and corn on the cob

• fresh caught fish!

• BBQ chicken

• Grilled veggies

• Garlic bread with low-fat spread and fresh chopped garlic

• Whole wheat spaghetti with marinara and tossed green salad

• Veggie dogs on whole wheat buns


• Low-fat granola bars

• String cheese and whole wheat crackers

• Hummus and veggie with pita bread

• Baked chips and salsa

• Fresh fruit and yogurt

Grilled Vegetable Salad

Add a side of veggies to your barbequed chicken or burgers! You can make this salad ahead of time or grill the veggies campside!

4 medium tomatoes, chopped
2 tablespoons olive oil
1/2 cup fresh basil, chopped
1 medium red bell pepper, quartered
1 medium yellow summer squash, halved lengthwise
1 medium red onion, cut into 1/2 inch thick slices
1/2 eggplant, cut into 1/2 inch thick slices
1/4 cup crumbled feta
2 tbsp parmesan cheese
2 cloves garlic, minced
1/4 teaspoon crushed red pepper
1/2 teaspoon black pepper

1. Combine 1 tablespoon olive oil with garlic. Brush over bell pepper, squash, eggplant and onion pieces.

2. Mix 1 tablespoon olive oil with red pepper and pepper. Add tomatoes and basil, Toss lightly.

3. Grill pepper, squash, eggplant and onion on preheated grill. Cook for 8-12 minutes, turning frequently. Remove vegetables from grill and chop coarsely. Add tomato mixture and feta cheese and toss. Sprinkle with parmesan cheese.

Servings: 6
Nutrition Info: 111 calories, 3 g protein, 11 g carbs, 7 g fat, 2 g saturated fat, 102 mg sodium, 4 g fiber

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June 25, 2008


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