Salads have gotten a bad reputation over the years as being a “dieter’s only” food, but they’re an extremely flexible meal option that you can add almost anything to!  However, a lot of commercially prepared salads have a few calorie-traps to watch out for that can add unnecessary calories, fat, and sodium.  Now that you’ve read all about the 3 Pitfalls to Avoid with Salad Dressings, and have mastered healthier dressings, here are more ways to pump up the nutrition in your typical salads.  Try these easy swaps to ensure your lunch salad is packed full of nutritious gems to fuel you throughout the day.

1. Instead of BACON, choose LEAN PROTEIN. Choosing leaner protein options like pork tenderloin or grilled chicken allows you that extra protein without adding lots of  calories, sodium or fat.  Try grilling extra pork tenderloin, chicken or salmon on the weekend to use as salad toppings for your weekday lunches!

2. Instead of ICEBERG LETTUCE, choose SPINACH or LEAFY GREENS.  While iceberg lettuce is still a vegetable, you’re missing out on an opportunity to load up on nutrients to form a base for your salad.  Spinach and romaine lettuce are high in folate, vitamin A and vitamin K, and the nutritious powerhouse kale is high in fibre and calcium, among others.  Try swapping half of your iceberg lettuce with these leafy greens to get familiar with the other options available to you.

3. Instead of FULL-FAT CHEESE, choose GRATED HARD CHEESES.  Adding full-fat cubes of cheese can take a healthy salad to a not-so-healthy salad in an instant!  Using harder cheeses like Romano, Asiago or Parmesan provide the cheese in smaller amounts packed full of the flavor you desire.  Try grating a teaspoon or two of one of these cheeses to top your salad.

4. Instead of CROUTONS, choose CHOPPED NUTS.  Commercially-prepared croutons can be baked in tons of oil and added salt, and as such are giving you hidden calories along with their crunch.  If you’re looking to add some crunch to your salads, choosing chopped nuts like almonds gives you that crunch as well as extra protein, fiber, and even healthy fats!  Keeping serving sizes in mind, try adding about a tablespoon of nuts as a healthier crunchy topper.

5. Instead of LESS VEGGIES, choose MORE VEGGIES!  Some salads can have next-to-no vegetables besides the lettuce, and this is another one of those missed opportunities to add some nutrients!  Choosing a variety of colorful vegetables to use in your salads will not only increase your satiety, but also ensure that you’re getting valuable nutrients.  Try adding some unexpected ones like sliced beets or roasted sweet potatoes to your salads, along with usual favorites like bell peppers, celery, carrots, and zucchini.

What about you?  How do you pump up the nutrition in your salads?  I’d love to hear about your tips!

By Mitzi Dulan with research assistance from Megan Skinner

This is the time of the year when many of us pack up and head for the heat during spring break. If you are wanting to get bikini-ready fast to look your best, here are some tips to help you shape up quickly!

1.   EAT ENOUGH PROTEIN. How much is “enough”?  Aim for at least 15 grams at breakfast and 25 grams at lunch and dinner.  Eating enough protein will help keep you fuller longer, and resist the temptation to snack excessively in between meals. Including high-quality sources like lean pork tenderloin, chicken breast, and fish, lentils, beans, quinoa or protein-packed Greek yogurt are all great options!

2.  STAY HYDRATED. Dehydration has been known to be the underlying cause of food cravings, so this one is an easy fix – drink enough water!  Water also helps to keep you full and is one of the keys to detoxing your body. As I tweeted, you can flavor plain water with fruit or veggie slices for a fun twist.

3.  MORE VEGGIES, PLEASE! Eating more vegetables can help you meet weight loss goals in so many ways!  Vegetables are loaded with vitamins, minerals and fibre, and can be one of your biggest assets for getting back in shape quickly.  Adding in more vegetables increases the volume of your food, which allows you to eat more of nutrient-dense foods for less calories.  Try incorporating them into salads, pasta, omelettes, soups or a stir fry.

4.  AVOID AFTER DINNER EATING. Late-night snacking can be an issue for many of us, especially if its done mindlessly while watching television or browsing the internet, since we can forget how much we’re actually eating.  Avoid eating after dinner so you can look fabulous in your bikini on the beach!

5.  STRENGTH TRAIN FOR LASTING RESULTS. Many of us stick to the cardio so much that we may forget about the weight training side of the gym.  Strength training, whether on your own, with a personal trainer or part of a group exercise class, can help you define and shape your muscles to help you get toned and also boost your metabolism for a vacation-ready physique!  If you’re really short on time, focus on your upper body – arms can show definition faster than larger muscle groups.  Try lifting weights 3-4 times per week for at least 30 minutes to see results.

What are your favorite get-in-shape-fast tricks?

With assistance from Megan Skinner

We’ve all heard that including protein at every meal is one of the keys to lasting weight loss, keeping you fuller and less likely to reach for junk food.  But if you think the only way to load up on protein is the classic meat-and-potatoes type dinner, you’ll be happy to hear that you actually have lots of options.  Try one of these 3 nutritious gems for a protein boost to your meals and snacks.

1. Greek yogurt, or strained yogurt, is a thicker, creamier version of traditional yogurt, and is known for having significantly higher protein.  It’s also lower in sugar/carbohydrates  as well as sodium (as much as fifty percent less!)  Its thick texture means that its often better than traditional yogurt for making dips, sauces or baked goods.  Try it for your morning fruit and yogurt parfait for a delish creamy alternative.

2. Beans and lentils are no longer thought of as just for vegetarians and vegans, they are a great protein choice as an alternative to the standard meat choice at meals.  Black beans, kidney beans, chickpeas and lentils can be added to most soups, pastas, salads, and even mashed for a quesadilla filling!

3. Quinoa is perhaps one of the most popular “super foods” as of late, and for good reason!  This delightfully chewy grain is touted for being a complete protein source with all of the essential amino acids.  Swap it for rice under a stir-fry, or just enjoy some roasted vegetables on top!

Check out my previous blog post #9. Top Ways to Lose Weight- Eat your protein at every meal!

What about you?  Have you tried any of these?  What are your favourite sources of protein for meals and snacks?

By Mitzi Dulan with research assistance from Megan Skinner.

I’m so grateful that I have a “job” that I get to help people. I get paid to do what I love! Here’s a photo of Bryan Busby, KMBC-9 Chief Meterologist, and I playing some tennis. I’m proud to report that Bryan has lost over 18 pounds since starting to work with me in November! He also dropped his fasting blood sugar over 100 points which has made his doctor very happy! All of this, over the holidays when most people gain weight!

Do you want to lose weight? If so, I’m here to help you too! Below are my top 10 ways I have successfully helped my clients to lose weight over the past 14 years.

1. STOP eating after dinner. This one is HUGE and helped me the most to lose weight after giving birth to my second child. I stopped eating a bowl of cereal before bed and shed the weight instead of feeding my body an extra 400 calories right before bed.

2. Avoid drinking any calories. Calories from juice, soda, high calorie Starbuck’s drinks don’t make you feel satisfied but do add significant calories to your day.. Did you know drinking an extra 150 calories a day can pack on an extra 15 pounds per year?

3. Avoid the clean plate syndrome:  I’m giving you permission to leave food on your plate, in fact, I’m encouraging it! Unfortunately, you aren’t helping the starving children of the world by stuffing yourself at mealtime. Please stop eating when you feel satisfied; not full, stuffed or sick.

4. Start lifting. I’m definitely an advocate of weight training and that is for all the ladies, too! Aim to do about 10-30 minutes of weight training 3 times per week. You can buy some inexpensive dumbbells at Wal-Mart or Target.

5. Eat real foods. Avoid artificial ingredients in your food. Aim to eat clean, real foods with simple ingredients that are easy to pronounce. Reading an ingredient label shouldn’t feel like taking a science test. I promise you will notice a difference and start feeler leaner by putting clean foods in your fuel tank. I recently developed 2-week weight loss meal plans if you want to know exactly what to eat to get you jumpstarted for permanent weight loss!

6. Avoid ALL alcohol for two weeks! Yes, that’s right- NO ALCOHOL for the next two weeks! I know you can do it and it will help to jumpstart your weight loss.

7. Get moving! Alternate jogging and walking with a goal of up to 30 minutes 5-6 days per week. (Always talk to your doctor first prior to starting an exercise program)

8. Record Your Food Intake Daily. Research shows that people who lose weight and maintain the weight loss are more likely to log their food intake. Food logging keeps them accountable. If you have an iPhone check out the Lose It application which allows you to log your food intake and track your weight loss.

9. Eat protein at every meal. Protein keeps you satisfied and prevents those food cravings from sabotaging your diet. Aim to get at least 20 grams at breakfast and 30 grams at lunch and dinner. An easy guide: 1 oz equals about 7 grams of protein.

10. Remove 5 highly processed foods from your diet. You want to eat fewer packaged and processed foods so write down your top 5 processed foods that you are throwing out of the refrigerator and pantry RIGHT NOW!

If you want an economical way to get exactly what I tell my weight loss clients to eat- check this out! My 2-week weight loss meal plans for your jumpstart towards weight loss that lasts!

Tell me what works best for you to drop weight!

The Positives:

• Body Mass Index (BMI) check to provide some information about your overall health.
• A variety of programs: aerobics, yoga, strength training, balance, boxing, tennis, and more.
• It doesn’t take up as much space as other home exercise equipment might.
• It can burn calories!!
• It’s fun!

The Negatives:

• It’s expensive, and the reality is that you can do these same exercises without a Wii Fit.
• The BMI measurement can be faulty as it is based on weight and height. Someone with a high weight because he is a body builder would be told he was overweight, when in reality he is just muscular.
• The balance test does not provide an accurate tool for assessing one’s physical fitness levels.
• You may be performing exercises incorrectly which could lead to an ineffective workout, or worse, injury.

Overall Assessment:

Wii Fit is a great introductory tool for fitness, but definitely should not be the extent of your workout regime! If it gets you off the couch: wonderful! Working out should not stop there, however. The strength training routine provides a good challenge, but cardiovascular exercise can be more intense and varied. To sum it up: Wii Fit can provide a good base and help you burn some calories, but over time I would suggest you incorporate other activities into your exercise regime if you want to achieve optimal physical fitness.

My Recommendations:

• If you’re going to use Wii Fit, mix it up with other activities! Take a walk, go to a yoga class, or check out workout DVDs from your library to try at home.
• Make sure you are also following a balanced diet. Check out the meal plans available on my website!
• Make a commitment to yourself. Find a vision that motivates you and don’t lose sight of it! Your mindset is often the main challenge!

Have you tried Wii Fit? What were the results for you?

We’ve all heard the staggering statistics about how the vast majority of Americans are overweight and obese. We know it’s linked in part to lack of exercise as we’ve become a more sedentary nation that is more likely to play sports through the Xbox than out on the field. That’s why the concept of Wii Fit is so intriguing – a videogame that actually requires movement! It sounds genius, right? But does it really work?

Have you tried Wii Fit? Please tell us about your results!