drinks – Jenna Jamieson, Author

Will that be a Mini, Skinny, or Fun Size?

By Jenna Jamieson | October 8, 2015 | Comments 0 Comment

Mini, skinny, and fun size portions are the new fad. It’s the newest, coolest, and hippest thing on the block these days. These are the foods and drinks that make you think and feel like you are saving calories, but in reality you most likely are not. The problem with these so-called “healthy” products is that they often lead to overconsumption. Instead of having one skinny martini or skinny bellini when eating out at a restaurant you give yourself permission to drink two since it is the skinny version. Drinking two “skinny” drinks while smaller usually results in more calories than if you consumed one normal size of a regular drink. Other fun size portions are seen at Starbucks when they introduced their mini frappe this summer, mini McFlurries from McDonald’s, and mini Frosties from Wendy’s.

I am guilty of eating these on rare occasions so don’t feel bad if you do, too! I was eating some candy minis last night after dinner because this is the time of year for “minis” and “fun size” candy. Halloween brings out these “trick or treat” portion sizes, but they can pose a problem for those of us that love these little portions and grab for the candy bowl throughout the entire month of October and November. These “mini” and “fun size” candy packets and bars seem to be an excuse for many of us to eat more. They are small and easy to pop in your mouth and they taste so delicious that you keep going back for more, all while reminding yourself that these are small portion sizes so you can justify eating more. Am I sounding familiar to any of you?

Treats and other Halloween goodies also tend to be consumed more frequently during the month of October from brownies to graveyard cakes, cookies, cupcakes, and more. All deliciously yummy treats that aren’t always the best choice. Many people use “alternatives” in these desserts to make them “more healthy” such as applesauce, black beans, quinoa, etc. This actually leads to overconsumption because people have the mindset that they are eating “healthy” desserts and therefore eat more of them. In reality, people that consume these “healthier” desserts, fun size or mini candy bars, and skinny drinks actually end up consuming more calories than people who eat desserts that have not been altered to be more “healthy”. For drinks such as frappes, McFlurries, and Frosties you may not consume more than one, but buy them more often throughout the week causing increased calories or you may use that smaller portion size to rationalize eating more later in the day.

Even as a health, nutrition, and exercise fanatic I can be guilty of this at times! I once made brownies using applesauce to cut down on the oil and they didn’t cut it. They seemed mediocre and boring so now I have been making normal brownies since. They taste better and it is easier to watch my portion size than to justify eating extra brownies because they seem more healthy.

The point is that if you are trying to eat healthy by making “healthy” brownies or desserts, consuming mini, skinny, and fun size portions you probably aren’t doing yourself any favors. It is actually better to watch what you eat and consume normal sizes rather than eating these smaller portions that tend to cause overconsumption. That overconsumption leads to more calories and more fat than you might realize so next time you want brownies or something sweet, stick to the real thing instead. Everything in moderation is a better motto than skinny, mini, and fun size!

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

Lunches: Soups, Salads, Sandwiches & More!

By Jenna Jamieson | June 25, 2015 | Comments 0 Comment

It’s the summer months and soups, salads, and sandwiches seem to be go-to lunch choices for many people. These can be relatively healthy items if you make sure you are diligent in how you make them or how you order them at your favorite restaurant (mine is McAlister’s:-) ).

During the week, I usually bring salads, lettuce wraps, or sandwiches to work. One thing that I consistently have heard time and time again is that salads are not filling, they seem boring, and it tends to lead to snacking later because the person still feels hungry. My best advice is to make salads frequently enough to where your body gets used to light, healthy lunches. Further, load salads up with a variety of vegetables and fruits, nuts, craisins, deli meat, and other great add-ins. I like to make a variety of different hearty salads throughout the week. The key is to make different salads each day so you don’t get bored with them. For example, I make chef salads, Olive Garden type salads, garden salads, Cobb salads, etc. that have different add-ins and different dressings. Just be careful putting too many add-ins in your salads such as cheese, croutons, dressings, or lots of bacon because these quickly add to the calories and can make a healthy one not so healthy!

For sandwiches, I typically use lettuce as my “bread” to make lettuce wraps. These are easy, delicious, and save calories. You can use different varieties of lunch meat and cheese to change things up such as turkey, ham, salami, roast beef, and provolone, mozzarella, colby jack, etc. I typically enjoy the ultra thin cheese slices, but that’s up to you. If I do make a sandwich using bread, I try to do a 1/2 sandwich and a 1/2 salad to keep it healthy. Again, your choices are endless to what you like so you can change it up easily. Just remember that condiments and sauces typically add a lot of extra calories to your lunch! I try to stick to one condiment on my sandwiches such as mustard or light mayo (I also really like dijonnaise).

If you aren’t a “make and take” type lunch person because you can’t get yourself to make it the night before or can’t get yourself up early enough in the morning to make it, consider places that have great soup, salad, and sandwich combinations. I suggest that you always get a salad with your meal and then choose a soup or a sandwich. The greens are great for you and the sandwich or soup can be your less healthy choice. Remember that cream-based soups tend to be higher in calories just like bread for sandwiches. Also, be sure to ask for dressing on the side so you can control how much you put on. I am a huge fan of McAlister’s Deli because they accommodate my food allergy. Plus, they serve a great variety of salads and sandwiches that allow me to change things up, which I enjoy during the summer months. One thing about McAlister’s is that it seems very healthy, but the calories add up quickly if you don’t pay attention to what you are ordering. They have a list of spud, soup, salad, and sandwich combinations on their website that are under 600 calories. Check it out if you are curious on how many calories your typical go-to meal is!

Lastly, with your lunches and during summer in general, many people enjoy iced lemonade and iced tea, but remember these popular summer drinks add on the calories and are usually high in sugar. You may think having a healthy meal will allow for the extra add on calories for your summer drinks, but be aware of what you are consuming. Remember that your best option is to estimate your calories as best as you can so you aren’t mistakenly eating a “healthy” soup, salad, or sandwich combo that is actually as much as two meals combined. Sometimes eating your sandwich at lunch and then taking your salad for later in the afternoon or vice versa is a great option. Consider reading Find what works for YOU! and All about eating! for other great tips on eating such as full versus stuffed, eating small meals, and pacing yourself when you eat.

Happy healthy lunching (and eating)! 🙂

~jj

Make cold weather your motivation!

By Jenna Jamieson | December 2, 2014 | Comments 0 Comment

So, all I hear right now are complaints and negativity about the cold weather, snow, winter and yada yada yada. Personally, I LOVE snow and I LOVE cold weather. I actually can’t emphasize that enough and mostly because I love sweaters and boots and turtlenecks and scarves. It makes me feel warm and fuzzy inside! 🙂

But for all those cold weather haters and grumpy “grinches” out there, here’s something for you to think about! Cold weather has actually been proven in several studies to be better for you! For one, people tend to move faster and walk more briskly when it is cold out, increasing their heart rate more quickly than they would in warm or hot temperatures. During the summer, people tend to walk more leisurely and therefore not as many calories are burned and your heart rate doesn’t speed up as quickly. In other words, all those exercises such as walking, running, hiking, etc that you do (outside) after your Christmas feast or before the drinks and appetizers begin on NYE will be most beneficial in the cold, winter temperatures! 😉

Second, studies have shown that people burn more calories during the cold, winter months when the body must use more energy in order to maintain a warm, steady body temperature. So, next time you consider complaining about the cold, winter months, maybe you should be thanking Mother Nature for the gift she is giving you! 😉 Two great exercise benefits: 1) you walk faster to keep your body heat up to get to your destination and 2) you burn more calories because your body is working equally as hard to help you maintain a balanced body temperature. Sounds like a win win to me…so get out there and get to moving. Play in the snow with your kids, take a hike to see the scenery, walk your dog to get fresh air, or even take treats to neighbors and friends by foot to get into the real holiday spirit of giving!

Let me remind everyone that each person’s body is different so what works for me, may not work for you. Cold weather is something I love and enjoy, but it may not be something that fits you or your workout! Further, where I see success, you may not see as much success because of the activity and level of intensity within the workout. Don’t let that discourage you, but rather let those stumbling blocks be the force and motivation that keep you going.

So, grab some gloves, a hat, and cold weather gear, throw on a pullover or winter running clothing and get to exercising. After all, there are plenty of fun outside activities to do, so don’t let the cold weather stop you from getting your 30 minutes a day! Happy Winter!

~jj