Here are some of our best tips!

Is fast food a must today?  Order a child size.  For example…a Happy Meal with hamburger, fries, and diet coke is 470 calories.  Not the healthiest meal on earth…but it didn’t break the bank when it comes to putting on the lbs.  Compare that to one of the larger adult burgers with large fries….roughly 1300 calories…almost a whole days worth…in just one meal.

If you’re ordering a salad with meat you’re doing great!  Our tip is this…get it grilled…not deep fried.  It saves roughly 100 calories!

When ordering a salad, ask for the dressing on the side.  Since many are high in fat calories this allows you to control the portion.  Our tip…order low fat dressing and use only what you need.  It saves roughly 100 calories!

Order better sides….like double veggies, applesauce, or cottage cheese instead of deep fried sides like fries.

Wrap half of your meal before you start eating…or even share a meal!  Either way you get the benefit of a great dinner without the over abundance of food.

Many major restaurants now have a low calorie/healthy alternative.  Example:  I was at the Village Inn for a breakfast meeting with a friend.  I asked if they had a low calorie selection.  After checking with his supervisor the waiter brought out a special (and completely separate)  menu he didn’t even know about.  I ate an excellent breakfast of whole grain pancakes, fruit, and an omelet for under 500 calories.  All I had to do was ask.

Order Water.  (It’s free!)  You’ll save over 350 calories by not drinking 32 oz of regular pop.  (OK, at least a diet cola. I weaned myself off regular pop by asking them to do 50/50….and they did!  Now I’m off completely.)

Do you know you’re going out that night.  Don’t “save your calories” throughout the day only to enter the restaurant eating everything in sight.  Our tip…eat a healthy snack like an apple, orange, string cheese, or even a hard boiled egg as a part of your regular afternoon routine.  Then, when you enter the restaurant you’re not so ravaging and will have a much easier time ordering a meal in proportion to what you actually need.

Share the dessert.  Or my favorite rule (though not original with me) use the three bite rule when it comes to desert!

Looking to take a bigger step in your health?  Try www.Spark People.com.

1—It takes your age, height, gender, and physical activity all into consideration and shows you how many calories you should consume.

2—It takes what you eat and amount of physical activity you do and turns them into instant stats!

3–It’s free!  (And no, I’m not getting paid to say this.  I actually found it from a friend and use it myself:)

Above all, remember that food is not the problem.  It is a good gift from God and He wants us to enjoy His gifts!  Do enjoy it!  Just remember to enjoy all things in moderation….the right size…the right foods…at the right time.

Personal Fitness and Diet Consultant Heidi Crile

Breakfast is the most important meal of the day…but also can be the most difficult.  So Brent and Julia asked Health and Fitness Consultant Heidi Crile what some of her favorite cereals were and which ones seem to be the healthiest.

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Personal Fitness Expert Heidi Crile

Heidi’s Healthy Wrap for Dinner

–Rinse, Drain, and heat 1 can of Black Beans and 1 can of Chili Beans.  Rinse to reduce the sodium.

–If desire, sautee green peppers and onions.

–Fold beans (with peppers and onions) into a tortilla.

–For a low calorie tortilla (there aren’t very many) look for Smart and Delicious in the refrigerator section.  Whole Grain and only 80 Calories.  Top with your favorite veggies and you’re all set!

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Personal Fitness Expert Heidi Crile

It is our joy to talk with Heidi today about an idea we can use for dinner that’s both healthy AND easy.

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For more information or to contact Heidi directly visit www.HeidisHomeFitness.com

Personal Fitness Expert Heidi Crile

We’re heading into the holidays trying to enjoy ourselves while not going to overboard on all the opportunities we’ll have to put on extra pounds.  With us to help sort it out is Diet and Fitness Expert Heidi Crile.   Heidi is a Wartburg College Fitness Management and Business Administration graduate.  She is an American Council Exercise Certified Personal Trainer as well as a Lifestyle and Weight Management Consultant in Cedar Rapids.  It was our joy to talk with her about today’s tip.

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For more information or to contact Heidi visit www.heidishomefitness.com.

If you would like to relisten to today’s conversation or share it with a friend, feel to share this page with a friend!

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If you have questions for Kathy, she can be reached at 319-833-6100.

More information is also available through the following organizations:

The Susan G. Komen for the Cure

The American Cancer Society

I still don’t think I could eat them.  So if you know away that makes brussels sprouts edible, I might try them.

Jeanie suggested that I fry them in bacon grease then add the cooked bacon with mashed croutons and I could be enjoying a family favorite that even the kids enjoy.  Bacon smells so good they should make candles out of the stuff and it should be strong enough to get rid of the brussels sprouts smell.  Still I don’t know how health it would be but I think it’s worth trying.  At the very least we could cut back over time the amount of bacon.

Kevin likes his brussels sprouts a little simpler with melted butter and a little lemon juice.

There are many ways to fight cancer but the food we put in our bodies is having the greatest impact.  I’m going to try brussels sprouts sooner or later.  Later, probably, so until then I’ll stick to asparagus and orange juice.  Not together though, that would be gross.

Believe it or not, this is actually true!  However, there is one simple item to remember.  What kind of snack you eat can either help you a lot…or hurt you a lot depending on what you eat.

For some excellent reading on the how to choose  a healthy snack, check out this article on how snacks fit into your healthy weight plan from Mayo Clinic.  

In the event that you want to splurge without overdosing on the suger or calories, here are some less fattening snacks ideas that are still delicious.

The Skinny Cow Truffle Bar

Blue Bunny Aspen Frozen Yogurt Granola Bars

Weight Watchers Mint Ice Cream Sandwiches

Nestle Drumstick Lil Drums

The Beyond Pink TEAM, a program of the Cedar Valley Cancer Committee, is selling pink tulip bulbs to increase breast cancer awareness by “planting the Cedar Valley pink.”

Orders are being taken throuth August 15, 2009.

Our thanks to Gabbi Dewitt for joining us to talk about Plant it Pink on the show.

For more information or to place your order visit www.cedarvalleybreastcancer.org, email at gdewitt@co.black-hawk.ia.us, or call Jill at 319-233-8911.

Did you miss our conversation or want to share it with a friend?  No worries, we’ve got it right here!

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