Eat, not drink, your fruit (from Jill)

Just wanted to bring to light the discrepency between what you THINK you get in a fruit smoothie and what you actually get. What many people think they get is good nutrition but what you actually get is alot of sugar and not alot of nutrition. Now, this is not always true across the board - especially if you make it at home. But, for the most part, if you order a smoothie at any of the popular chains, what you are getting are mostly fruit-flavored syrups and ice - and ALOT of it! A standard 20 ounce (the smallest option at most chains) provide you with ~ 400 calories, almost no fiber, no protein and alot of sugar. Yes, some of that MAY be natural fruit sugar (depending on what was real fruit and what was syrup) and yes, it will most likely be fat free, but slurping down 400 calories of mostly quick-absorbing carbohydrates as a "snack" isn't going to give you nearly the longer-term fullness factor that other 400 calorie items might and, most of use grab these as a snack but, for most of us 400 calories is way too much for a snack. So, again, be prepared when you leave the house and bring your own fresh fruit and water for a snack and, if you HAVE to stop off at a smoothie bar, get the smallest size possible, check to see if they add any fresh fruit to it and SPLIT it with a friend :-)

Happy 4th (from Jill)

Many people see a long holiday weekend as an impossible hurdle to sticking to a healthy living plan but you CAN celebrate the holiday and not throw all of your good habits out the window. If attending a barbeque or cookout, try to find out ahead of time what the menu will be. If possible, offer to bring something to the event (like chicken breast or veggie burgers so that you won't be stuck eating unhealthier fare like burgers and hotdogs). If you feel awkward bringing something or can't find out ahead of time, maybe consider eating a healthy meal before you go and spending your time mingling and socializing instead of eating. Or, if you feel like you will be "obligated" to eat sometime, at least have a snack before you go so that you won't be starving and can feel satisfied with just a few bites of a higher-fat food choice. Remember to also try to stay well-hydrated and don't stand near the buffet table or bowl of chips and other junk food. If all else fails, remember that you have all day friday, saturday and sunday to get in some good exercise to balance out any unhealthy food choices that may play into the celebration this weekend. Whatever you do, be safe, have fun and be sure to return to your healthy lifestyle as soon as possible. One weekend shouldn't, and doesn't have to, change your overall health.