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Nutrition

Kelly Osbourne Dishes On Her Stay-Slim Secrets

Written on May 1, 2014 at 3:42 pm , by

Written by Jordan Clifford, editorial intern

Famous for her colorful hair, unique style and true-to-herself attitude, the fashion-forward Kelly Osbourne has been focused on getting and, more importantly, staying healthy. (Since kicking off her weight loss journey back in 2009, Osbourne has shed and kept off an impressive 70 pounds!) To help celebrate the launch of Wheat Thins Popped, we got the skinny on Osbourne’s fit physique.

“I’ve been through a huge transformation in my life,” Osbourne told FITNESS Associate Beauty Editor Molly Ritterbeck. “It’s not just about health, it’s about maintenance. It’s finding the way you want to be and working on yourself and finding things that work for you.” So, how does she do it? Simple swaps and go-to snacks are her top tricks. “I’ve started to take my own snacks with me on set,” said the Fashion Police starlet, adding that Wheat Thin’s new poppable product is actually one of her favorites.

“I tasted-tested every single one before I said ‘yes’ to doing this [campaign] because I can’t lie,” she said. And boy, do we appreciate her honesty! But sometimes a little mental fibbing is just what you need when it comes to swapping out those not-so-good-for-you treats. “If you want sour cream, have fat-free Greek yogurt instead and add some lime and a little pinch of salt and your mind thinks it’s the same thing,” explained Osbourne.

And when it comes to her workouts, Osbourne likes to mix it up. “I love a good sweat and a run and I do circuit training,” she said. “But I also love my hula hooping and…fun stuff like the trampoline workouts and there’s a jazzercise class that I want to start doing in LA.” She even tried out salsa but says she can’t keep it up “because I get too competitive and by the time I leave, I can’t walk.” Looks like her Dancing with the Stars days aren’t quite behind her yet!

Photo courtesy of Michael Loccisano/Getty Images for Wheat Thins

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Snack Girl’s Secret to Winning Between Meals

Written on April 29, 2014 at 9:50 am , by

Written by Jordan Clifford, editorial intern

Control is key, says Cain. That’s why she always has almonds or a chocolate square in her purse. (Photo courtesy of Beth Wallace)

It’s no secret, snacking throughout the day revs up your metabolism. But successfully satisfying the mid-day munchies without undoing your workout can be a challenge. In fact, a recent National Health and Nutrition Examination Survey found that the average number of snacks consumed per day has doubled over the past 30 years, contributing to a quarter of our daily caloric intake. Here to help fight the between-meal pig outs is self-proclaimed “Snack Girl” Lisa Cain, author of Snack Girl to the Rescueon sale now. Ready, set, snack—smart!

Identify what you want. Is your sweet tooth calling? Or are you in need of something salty? Before lunging for that chocolate bar and bag of chips, narrow in on exactly what it is you’re looking for, suggests Cain. That way, you kick cravings for less calories. Win, win.

Smart swapping. “Try to find something in the same flavor profile that’s a healthier alternative,” says Cain. Say you’re fixin’ for nachos, for example. It isn’t just about the flavor, but the overall finger-licking experience. Trade in the high-calorie snack for something a bit more forgiving, like a serving of Monterey Jack cheese with whole grain crackers, suggests Cain. “It has calcium and protein and is a lot better for you!

Check the clock. Are you really hungry? “A lot of people are afternoon snackers,” says Cain. “They’ve got a low in the middle of the day and sometimes it’s just because you’re bored or you’re tired.” Find a replacement activity instead, like taking a walk, to see if food is really what you’re after or just a change of pace.

Run low. “Snacks should be around 150 calories,” says Cain. “If you’re going up to 300 or 400, we’re looking at more of a meal and you’re going to ruin your appetite.” Check out our recipe collection for smart, waist-friendly options.

Snack pack. Cain always has a little bag of almonds or a square of chocolate in her purse to prevent a surprising urge to splurge. “If I’m in a café and I want a cookie, what stops me is having that little square of chocolate.” Control cravings—and portions—by being prepared on-the-go.

Want more tips and tricks? Pop by Cain’s site for waist-friendly treats (Chili Lime Popcorn, Rosemary Roasted Walnuts and No-Bake Brownie Balls, to name a few) to eat day and night.

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Snack Attack! The Must-Try Dip to Pair with Pretzels

Written on April 25, 2014 at 5:16 pm , by

Written by Jordan Clifford, editorial intern

Pretzels are the perfect snack—a little salty with a whole lot of crunch. (No wonder so many distance races offer them at the finish line shoot!) Alone they’re great, but topped with something? All the better. Put a twist on the classic munchie with this savory recipe. I mean, it’s National Pretzel Day tomorrow, after all. Time to celebrate! Double-dipping encouraged.

Ricotta-Roasted Garlic Dip

1 bag Rold Gold Three Cheese Pretzel Thins
6 bulbs whole garlic
3 tablespoons extra virgin olive oil
2 pints ricotta cheese
2 teaspoons Dijon mustard
¼ cup grated Parmesan cheese
½ teaspoon salt
1 pinch freshly ground black pepper

Preheat oven to 350°F. Using a serrated knife, cut the top ¼ of each head of garlic off, exposing the tops of the cloves inside. Place the garlic heads on a sheet of aluminum foil and drizzle olive oil over each one. Wrap in foil and place in the oven for 45 minutes. Remove and allow to cool. Squeeze roasted garlic out of each head and place in a mixing bowl. Add the ricotta, Dijon mustard, Parmesan, salt and pepper and mix thoroughly. Serve and enjoy!

Recipe and photo courtesy of Rold Gold Pretzel Thins

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Ready to Run: Fuel for the Boston Marathon with Nutritionist Heather Bauer

Written on April 17, 2014 at 9:51 am , by

Written by Jordan Clifford, editorial intern

Springtime, sunshine and sweaty success—could there be a better combination? We just wrapped up our own 13.1 miles this past weekend with the More/FITNESS Women’s Half-Marathon (thank you to everyone who came out!) and our tired legs confirm that race season has begun. That’s why we turned to nutritionist Heather Bauer, R.D., founder of Bestowed.com and coach of Team Stonyfield, to ensure we’re making the most of our miles. I mean, the iconic Boston Marathon is on Monday, after all. Get ready to push your pace with Bauer’s top training and race-day fueling tips:

Fuel your fire: Look for snacks that have whole ingredients, no GMOs, no antibiotics and no growth hormones, suggests Bauer. “Eating clean, organic food just guarantees that your body is going to get the best possible food and power to get through that race.”

Power up with protein: “Most runners know about carbs, but I think protein gets downgraded,” says Bauer. That’s because after a long run, the muscle-building grub aids in recovery time and makes you stronger for tomorrow’s training. Check out her protein-packed recipe below.

Pick the right carbs: Carb-loading is a no-go for Bauer. Instead, she suggests taking in more modified carbohydrates to prevent that dreadful bloated and heavy feeling that comes along with gorging. “It’s about picking more low-glycemic options,” says Bauer. Stock up on whole-grains, fruits and veggies instead of a massive plate of pasta the night before your race.

Watch your weight: “There are people who experience between a five- and eight-pound surge of weight when they are training [for a marathon] because they overcompensate on calories due to how hungry they are,” explains Bauer. Control is key, so stick to “snacks that have a clear start and end.” Instead of reaching for that family-sized pack of pretzels, grab a bar with less than 180 calories or an apple with a single-serving packet of almond butter. “Being a healthy, lean weight on race day is really beneficial to getting through 26 miles,” says Bauer. “Having an extra 10 pounds is like carrying a backpack!”

Photo courtesy of Stonyfield

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Low-Cal Cocktails for a Slim and Spirited St. Patty’s Day

Written on March 14, 2014 at 4:59 pm , by

Written by Jordan Clifford, editorial intern

Going green never tasted so good.                 (Photo courtesy of UV Vodka)

Green, calorie-packed drinks are simply part of the St. Patrick’s Day tradition, right? Think again. Celebrate your Irish heritage this weekend with one of these three guilt-free recipes—all under 200 calories. So go ahead, throw on your best shamrock-covered ensemble and drink up!

Delightfully Delicious

  • 1 oz. Smirnoff Sorbet Light Pineapple Coconut
  • 1  oz. Blue Curacao
  • 2 oz. pineapple juice

Combine ingredients in glass over ice. Stir and enjoy.

Calories: 172
Recipe courtesy of Smirnoff

Herradura Green Agave

  • 1 1/2 oz. Herradura Silver
  • 1 oz. melon liqueur
  • Squeezed fresh lime juice

Shake tequila, melon liqueur and lime juice with ice for 15 seconds. Strain into a chilled martini glass and garnish with a Shamrock carved lime. Shake and pour into martini glass

Calories: 186
Recipe courtesy of Tequila Herradura

The ShamROCK

  • 1.5 oz of UV Apple
  • 1 part Diet Lemon-Lime Soda
  • Garnish with 1 apple wedge

Shake and serve over ice.

Calories: 130
Recipe courtesy of UV Vodka

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Olympic Skier Julia Mancuso Talks Sochi, Smoothies and What’s Next

Written on February 25, 2014 at 12:49 pm , by

Where does Mancuso keep her other medals? “My mom normally has them but I had her send them to me so I could have them all [together] for at least a moment.”

Slush and the resulting sloppy conditions were all the buzz in Sochi the past few weeks, but according to alpine skier Julia Mancuso, who snagged a bronze in the ladies’ super combined slalom, it wasn’t as bad as everyone cracked it up to be. In fact, Mancuso told us that she liked the hills in Russia! To put it simply, “it could have been worse.”

The Squaw Valley resident had yet another outstanding Olympic experience competing in three events and attending a handful of others to cheer on Team U.S.A. Adding a fourth medal to her accolades was the bling-a-licious cherry on top. “I was struggling going into this season so being able to get a medal was kind of a bonus,” she confessed. “I was hoping to use that energy into the next events and that didn’t happen. I was a little disappointed but looking back, I achieved something that so many athletes don’t get to do.”

So what’s her success secret? No Beyoncé dancing pre-race ritual here (although we still love you, Queen B). The most decorated woman in U.S. Olympic alpine history swears by one thing: getting her head in the game. “Ski racing is 99 percent mental, so for me it’s about getting to the start and relaxing—getting in the right mindset to go fast!” 81 miles per hour, fast. Talk about mind over matter!

Unlike other Olympians who are just arriving home, Mancuso skipped out on the Closing Ceremonies for a short stint in the States before finishing off her World Cup season. “Three more weeks and then it’s time to start training for next year,” she said a few days before jet-setting off to Switzerland.

And all of that traveling definitely adds up—especially when it comes to diet. “I try to eat healthy but it’s hard to plan ahead,” she said. “It’s one more thing to stress about if you’re not getting the right foods, so I try to control what I can and make good choices of the stuff I can’t control.” Her fuel of choice? ZICO-based smoothies. Check out her fave pre- and post-workout recipe below. Delicious and nutritious, perfect for whatever “podium” you’re looking to achieve.

So what’s Mancuso up to next, once she gets a little down time? She’ll be swapping snow for Hawaiian waters to indulge her surfing and paddleboarding interests, then flying to London to attend her BFF’s wedding. Sounds like a fun year ahead!

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Slimmed-Down Sips: Smart Swaps for Your Favorite Winter Drinks

Written on January 10, 2014 at 11:45 am , by

Slim down these tasty treats so there’s no side of guilt. (Photo courtesy of Starbucks)

Written by Alena Hall, editorial intern

It seems that as soon as we set our healthy eating and weight loss resolutions, the blustery winter sends us running into the comforting arms of our favorite coffee shop to down those delicious cold-weather drinks we love so much. They warm us up from the inside out, and let’s face it, they taste like happiness in a cup on the days we really need a lift.

Unfortunately, those daily pick-me-ups come at a caloric cost and it leaves less room for good-for-you food choices. So in an effort to have our coffee and drink it too, we tapped executive chef Anthony Stewart of the Pritikin Longevity Center to serve up the best-tasting ways to slim down our favorite winter beverages from popular specialty chains, rather than ruling them out altogether.

“It’s always good to remember that the food industry is big on presentation and taste but not so much on nutrition,” Stewart says. “So whenever you can dilute or make a simple substitution request, it will serve you well.” Little things like skipping the caramel drizzle, choosing from available fat-free milk and asking for unsweetened cocoa powder can go a long way. So the next time you hit up Starbucks, Dunkin Donuts or Tim Horton’s in an effort to escape from the cold, make these simple requests to save your calories without skimping on flavor.

Starbucks Tall Peppermint Mocha

Original calorie count: 320

Simple swaps:

  • Replace syrup with 1 ½ tablespoons of Crème de Menthe
  • Add 3 tablespoons unsweetened cocoa powder
  • Request hot skim milk over whole milk
  • Choose frothed skim milk instead of whipped cream

New calorie count: 213

Calories saved: 107

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Celeb Trainer Joel Harper’s Refueling Tips and Tricks (Plus His Must-Try Smoothie Recipe!)

Written on January 9, 2014 at 9:42 am , by

Joel Harper has never met a dessert he didn’t like. His short and sweet fix: fruit-filled protein smoothies. (Photo courtesy of Joel Harper)

New York City-based celebrity trainer Joel Harper knows a thing or two about building lean muscle. That’s why his star-studded clientele—ranging from Dr. Oz to Olympic medalists—keep him on speed dial. But sculpting that fit and firm dream bod doesn’t come from the gym alone – it starts in the kitchen. “When it comes to exercise, your body needs the fuel to make it work and then repair properly,” says Harper. “It needs the raw material to build muscle. The key is there are no shortcuts.”

Harper keeps his metabolism revved with three meals and five (yes, five!) snacks a day. “I’m always hungry, so I have healthy options automated,” he says. And don’t even think about giving him convenient, additive-laden garbage when his stomach starts to grumble. Harper sticks to organic grub and avoids anything pre-packaged, including dessert. So how does he curb his sweet tooth? He munches on fruit. “I love every kind of fruit and learning new healthy ways to eat them.”

One of his favorite techniques: blending fruit into a protein smoothie. It tastes great while pumping up muscle recovery and growth. Win, win. Harper whips one up like his go-to below within 30 minutes of a vigorous workout. Cheers!

Ingredients

Directions

Place all ingredients in a blender and blend until smooth.

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A Healthier You: Tips to a Slimmer, Trimmer 2014

Written on January 3, 2014 at 9:43 am , by

Time to pump up your slim-down. Don’t sweat it, though. These easy peasy strategies will have you slipping into your skinny jeans ASAP. (Photo courtesy of Laura Doss)

Written by Alena Hall, editorial intern

Now that the calorie-loaded holiday spreads are off the table and we are getting back into our weekly routines, those New Year resolutions can make their official debut! Of all the goals we set that relate to health and wellness, weight loss constantly tops the list. So let’s really get it right in 2014 with some sound nutritional advice, a fresh perspective and boost of motivation. We spoke with Jacqueline Marcus, R.D., a nutrition consultant to The Dukan Diet, about her top tips to make weight loss attainable, maintainable and worth every minute of the hard work you put into it!

Think lean and clean for your fitness routine. This catchphrase guides Marcus in helping her clients work towards their goals. “As you’re thinking about an exercise plan for life, you want to feed your body with the cleanest types of foods and beverages that are low in fat and high in protein,” she says. Lean protein helps support the muscles as the body breaks down its fat cells and low-starch vegetables high in vitamins and minerals support the work of these lean proteins. Soon you’ll convert your bod into a lean, mean, fat-burning machine!

Create a combo deal. Most people who achieve their fitness goals use a combination of methods to get there. A healthy diet tailored to your lifestyle, a customized workout plan and a behavioral component, like a food journal or online diet community, create a triple threat against fat. “The most successful people use at least three methods,” says Marcus.

Don’t forget about fiber. It’s essential for creating the feeling of fullness and maintaining healthy digestive system. Plus, Marcus says it can decrease your total daily calorie consumption by about 5 percent.  She swears by oat bran because it keeps her from ever getting that “OMG, I can’t get enough food in me” feeling. Try sprinkling 1 1/2 tablespoons of oat bran on top of  a cup of Greek yogurt with fresh berries to kick start your day.

Go easy on the sodium. While a little bit of the salty stuff is important for helping balance water in the body, we tend to overdo it and end up experiencing bloat, lethargy and sometimes blood pressure problems. Marcus suggests minimizing your intake by avoiding the saltshaker after your meal is cooked, and staying away from as many processed foods as possible. “Use real foods to keep it in check. Proteins and vegetables contain sodium, so it’s not like you’re going sodium-free,” she says.

One  step at a time. If you’re looking to inspire an entire diet and lifestyle overhaul, focus on one change at a time so the habit really sticks. “It’s better to focus on the different stages of a well-constructed diet program and do those well without doing too many other things and feeling overwhelmed,” she says. When you start seeing the results form one habit, you’ll be motivated to push yourself to that next step. Eight of our readers took this advice to heart and made major changes in their lives – you can too!

Stop counting. Some diets require people to count calories and nutrients like carbs, but Marcus sees this process as a potential distraction. Instead, focus on healthy options, eat to a feeling of satisfaction or fullness and learn how to use good-for-you foods in a way that put you in charge of your new lifestyle.

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Host a Healthy New Year’s Eve Without Wrecking the Party

Written on December 30, 2013 at 10:13 am , by

Enjoy your party and your waistline, too.

Written by Alena Hall, editorial intern

Tonight is the night—a time for us to remember all of the great things that 2013 brought us, and to celebrate the fresh start that begins at the stroke of midnight! However, these fiestas oftentimes don’t factor in all of the hard work we put into maintaining our healthy diets (even through the holiday season!). With help from celebrity nutritionist Heather Wilson, we have the perfect solution to this party diet dilemma: a delicious (and surprisingly healthy) menu for your table, tips for indulging in alcohol without the caloric consequences, and ways to snack smart and stress-free at a friend’s soiree. So slide into that LBD, add a little extra shimmer to your makeup and get ready to shake it into the New Year!

First things first: the last thing you want is for your guests to feel like they have to eat before your party because of an over-the-top healthy menu. Focus on revising the classics with good-for-you ingredients so they won’t even notice the difference, and introduce a few new recipes that are loaded with flavor, along with incredible health benefits.

Appetizers:

  • Devilled eggs are a must, but swap the traditional mayo for an olive-oil based version to cut calories and fat.
  • Class up your chip-and-dip display by adding a few health benefits: trade chips and pretzels for rice crackers, which work with a wide variety of dips and give a nice, satisfying crunch. Swap sour cream for Greek yogurt in any classic dip recipe for an extra protein boost.
  • Bring on the healthy fat spreads. Guacamole is one of Wilson’s go-to spreads at holiday parties due its hefty dose of monounsaturated fats and satiety power. She also makes a chopped olive tapenade that is loaded with flavor and omega-3s (recipe below).

Dessert:

  • Fruit platters are the way to go! If you want to upgrade your spread, trade apples for Asian pears. They are in season this time of year, taste great and provide twice the amount of fiber that apples do.
  • Bust out those Asian pears again and turn them into a dessert of their own by slicing them into bite-size wedges and sprinkling them with cacau powder. So easy but so yummy!

Drinks:

  • Start with red wine—we all know about its heart-healthy benefits by now. If possible, go organic to avoid any preservatives or pesticides that could cause unintentional bloating.
  • When drinking hard liquor, go for top-shelf vodka and infuse with fruit. Flavoring it yourself ramps up the taste and removes any artificial flavoring or sweetener from the equation. Wilson serves her watermelon and pineapple-infused vodkas on ice with fresh blueberries.

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