Condiments.

Who doesn’t love condiments? They add spicy, sweet, or salty flavors to our favorite foods. However, when most of us think of condiments, we think of plain old ketchup and mustard. The fact is, condiments go way beyond these two staple additives. Some end in the healthiest choices we can make, and some even turn our healthy foods unhealthy.

Healthy condiments range from various types of hot sauce, mustards, salsas etc. For those who cannot eat a sandwich without the mayo or a hot dog without the relish, here is some helpful information on which condiments you can load up on, and which condiments you should ignore.

Typically, healthier condiments have a thinner, lighter texture, such as hot sauce, vinegar, and soy sauce. These condiments in particular add a ton of flavor without the extra calories. Thicker condiments, on the other hand, usually contain more sugar and more calories. These condiments, including BBQ sauce, ketchup, and mayonnaise, should be used in moderation, if at all.

Try to remember these substitutes when choosing your next condiment and you’ll save yourself those unwanted extra calories and unneeded sugar:

◦Swap mayo for dijon mustard in your sandwich or tuna salad and save on calories and fat
◦Use low-sodium soy sauce in your stir fry rather than sweet and sour or teriyaki sauce
◦Try olive oil and balsamic vinegar on your salads instead of salad dressing
◦Add horseradish to your beef rather than sugary steak sauce or heavy gravy
Always remember to stay away from most dressings in white color (ranch dressing, mayo, etc.) and aim for mustards, vinegars, and hot sauce to spice up your dish! Your mirror will thank you.

Veggie Egg White Scramble

If you’re looking for a high protein, low fat and low cal brunch, check out my recipe for a Veggie Egg White Scramble.

Egg whites are great substitutes for whole eggs, when you want to make omelets, scrambled eggs, etc. The egg whites from one egg provide 4 grams of protein, 0 grams of fat, 0 grams of cholesterol and only 17 calories, making them a very nutritious and diet-friendly choice! You can separate the egg whites from a whole egg, but it is a lot easier to buy a carton of egg whites, such as Naturegg’s Simply Egg Whites.

What you’ll need:

- One cup of egg whites

- Zero cal cooking spray (optional)

- Chopped vegetables such as broccoli, spinach, tomatoes, mushrooms

- Cubed tofu or low fat turkey

- Salsa

- Paprika (optional)

- Cayenne Pepper (optional)

How to make:

- Using a non-stick frying pan, lightly coat the pan in zero calorie cooking spray, and turn burner on to about medium heat

- Letting the pan heat up, (about 5 minutes) pour in egg whites, and a little bit of water

- Stir the egg whites and as the get fluffy, add in diced vegetables, paprika, tofu or chopped turkey, and a touch of cayenne pepper – which revs the metabolism!

- Once the scramble is fully cooked, stir in some salsa for added flavor and nutrition

Simple, isn’t it? … Enjoy!

Featured Article on HealthyStyleNY.com

Hey Everyone!

Check out my featured article on HealthyStyleNY.com, "The Slim Side of Sushi".

http://www.healthystyleny.com/2010/07/the-slim-side-of-sushi/

HealthyStyleNY.com is the ultimate NYC girl's guide to all things healthy and beautiful. The stylists are some of the city's top experts, and are there to help you look, feel, and be your best. HSNY believes that living a healthy and balanced lifestyle (in all areas) is key, and want to make sure you are tuned in to all that is hot, healthy, and happening in New York city!

Check it out: http://www.healthystyleny.com/

Don't Fear the Fat

For several years, fat in our diet has been considered the cause for various health problems such as obesity, heart disease, and high cholesterol levels. Many of us have aimed for a low fat diet, which really hasn’t resulted in becoming healthier or in weight loss. In reality, the reverse is true.

You should not be looking to eliminate fat from your diet, but you should be focusing on the type of fat you’re consuming. Limiting your intake of “bad” fats and increasing (in moderation of course) your consumption of “good” fats will go a long way in helping you reach your healthy weight and feel your best.

Limiting the bad, saturated fats in your diet (think red meat and whole fat dairy) can help reduce your risk for coronary heart disease. Trans fats, which help keep food from going stale for longer periods of time, is also a fat you want to avoid, unless you’re a manufacturer.

Trans fat increases low-density lipoprotein (LDL or bad) cholesterol that increases your risk of developing coronary heart disease as well as lowering HDL, or good cholesterol.

The most common sources of trans fat are vegetable shortenings, various margarines, crackers, cookies, snack foods, fried foods, and other processed foods prepared with partially hydrogenated vegetable oils.

Good or healthy fats, on the other hand, are essential to our well being, aiding in everything from building cell membranes to performing key functions in our eyes, brain, and lungs. Healthy fats are also critical for digestion. When you eat fat, your digestion process slows down, so your body has more time to absorb nutrients from the food you just ate. Fats also keep you feeling full for longer periods of time and help you avoid the late night fridge raid.

Omega 3 fatty acids are a term a lot of us have heard lately. These fats are very good for us, controlling blood clotting and building cell membranes within the brain. Fatty fish, such as salmon, herring, and mackerel have a high amount of Omega 3 fatty acids, and have been linked to lowering the chances of developing certain brain problems that can lead to memory loss and dementia. Other common sources of Omega 3’s are walnuts, olive oil, and ground flax seed. You can also obtain Omega 3 fats through supplement form.

Remember, don’t eliminate the fat, just choose healthier fat.

Keep on shining!

Summer Salads

What better time for salads than the summer? For most of us, when we order a salad at a restaurant, we feel good about our choice. However, with all of the variety at salad bars, how do you know what to choose to make sure your salad keeps you on the lighter side? Some salads offered in restaurants are actually a worse option in regards to fat content and calories than choosing a burger and fries.

Here are some tips that will help you choose the most nutrient dense, low-fat salad options:

◦Swap iceberg lettuce for darker greens (think spinach or romaine) to up your vitamin and mineral intake.
◦Add as many vegetables as you like including beets, tomatoes, carrots, cucumbers (which are almost calorie-free), onions, mushrooms, etc.
◦Adding fruit to your salad is a great way to add sweetness without drenching the salad in dressing. Try tossing in apple slices, cranberries, or orange sections for a sweet twist.
◦Next time you think about adding in croutons, remember they are basically just added fat and an extra 90 calories per half a cup.
Some other “add-ins” to avoid at the salad bar:

◦Chow mein noodles (sits at around 119 calories per half a cup)
◦Cheddar cheese (switch to adding just a little bit of feta to save on fat and calories)
◦Potato or macaroni salad, which is loaded with high-fat mayo
◦Blue cheese
◦Candied nuts
What about the dressing?

Avoid the following thick, creamy dressings such as Thousand Island, Ranch, French, Blue Cheese and mayonnaise.

Choose these dressings to keep your salad on the lighter side:

◦Balsamic Vinegar
◦Fat-free Italian
◦Lemon Juice
◦Any other Fat-free options of your favorite dressing

If you’re unsure about the calorie and nutrition content of the dressing offered at a restaurant and whether it will sabotage your healthy salad, ask for the dressing on the side so you can control how much will be added to your salad!

Sushi. The Good and the Bad.

Many of us flock to the nearest sushi bar with colleagues for a quick lunch or after-work saké and a good conversation. Sushi is mainly seafood, so it must be a great food to incorporate when you are trying to shed some pounds … right?

The problem with sushi is that there is a large spectrum of healthiness in the choices we make, that can either help us slim down or expand out. Knowing what to order is the key to adding sushi into a healthy lifestyle.

Here are some tips to watch for when ordering at your favorite sushi spot.

1: Avoid Anything “Tempura” – Tempura is a form of deep frying, and we all know that anything deep fried is going to help us stand out in bathing suit season, but maybe not in the way we want. Avoid it at all costs.

2: Watch Out for “Spicy” Rolls – Typically, any roll made with Spicy Sauce has mayo added into the mixture. Steer clear.

3: Watch Your Rice Intake – Sure, the rolls are small, but have you ever considered just how much rice you are actually eating when you order a variety of maki rolls? Aim for “sashimi,” which is just the fish without the rice, to avoid overloading your carb intake (unless you’re training for a marathon this season).

4: Aim For Brown Rice – When you are ordering maki or hand rolls, ask your server if they make their rolls with brown rice instead of the staple white, sticky rice. This way, you’ll be adding more whole grains and fiber into your meal.

5: Start with the Miso Soup – Miso Soup, although on the slightly higher side in sodium, is a very healthy option. Sitting at just around 40 calories per cup, this soup is a great start to your meal, helping to fill you up before all of the rolls arrive.

A very helpful website “The Sushi FAQ” which has some solid nutrition information on all of your favorite sushi items.
The lowest calorie roll is the Kappa Maki (the cucumber roll), sitting at just 136 calories per entire roll. The California Roll banks 255 calories per entire roll, which isn’t too bad, considering you have one of the healthiest fruits on earth – avocado – in there.

Hope this helps towards your next trip to the sushi bar!

Keep on Shining.


* Photo taken by Dallas Curow

Announced as Notable TV's Nutrition Expert

I am proud to announce that I am Notable TV's (http://notabletv.com/) newest Nutrition Expert. I will be writing various articles on nutrition and fitness, so make sure to check it out often!

NotableTV.com, nominated as one of Canada’s Top 5 Emerging Digital Companies and also featured in the Financial Post, is a informative website for all things notable to young professionals.

Here is a link to my Notable Bio: http://notabletv.com/2010/the-experts/nutrition-expert/

And here's a link to the first article posted on Young Professionals and Abs: http://notabletv.com/2010/lifestyle/top-ten-ab-tips-by-carolyn-fauteux/