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The inevitable squeal of brakes and idling diesel engine at three in the afternoon can incite panic in parents everywhere.  When that large yellow school bus comes to a stop and the kids make a dash for the house every parent knows there will be immediate demands for a snack.   It can be tempting just to put out a bowl of chips and dip or even a plate of store bought cookies.  Yes, these snacks are sure to please and require little effort, but that’s about where the positives end.  To tide your kids over until dinnertime why not treat them, and yourself, to something tasty and nutritious?  Here are some of my favorites that both parents and kids alike will enjoy.

• Veggies and dip: Replace those greasy chips and fatty dips with crisp vegetables and a low fat dip or some protein-packed hummus.  If that doesn’t get kids excited, try toasting whole-wheat pitas to dip instead.

• Ants on a Log: This is a classic and perfect for younger kids.  Just spread some peanut butter on a celery stick and top with raisins for a quick and easy treat.

• Yogurt Parfait: Set out a bowl of low-fat yogurt along with some unsweetened granola, fresh or frozen fruit, and chopped nuts.  Let the kids choose what they want to add and then make one for yourself!

• Popcorn: Pop either air-popped or light microwave popcorn then top with some chili powder, garlic, or cinnamon. My kids’ personal favorite: Cabot Cheddar Shake!

• Cereal Mix: This recipe from The Eating Well Diet is easy to make and the kids will love it.  Combine ¼ cup Cheerios, 1 tablespoon of raisins, 1 tablespoon toasted pepitas and 1 tablespoon semisweet mini chocolate chips.

• Frozen Yogurt Pop: Freeze your and your kids’ favorite flavors of low-fat yogurt in popsicle molds or in paper cups with popsicle sticks.

• Mini Pizzas: Top whole wheat English muffins with pizza sauce, low-fat cheddar cheese and any sliced vegetables you want and then cook in the oven or toaster oven until cheese begins to bubble.

If you don’t have the time to throw these together don’t worry. Serving up prepackaged snacks can be healthy too as long as you look at food labels.  Check out the healthy snacks blog for reviews of nutritious prepackaged snacks.

What are your favorite snacks that kids love after school? Share your ideas here!

A recent article in Time magazine talked about why exercise won’t make you thin. This article has raised some concerns in the health industry that the article was discrediting the value of exercise. While the tone of the article was not very positive, it brings to light a few key points that Vtrim feels are important to remember:

1) Exercise is key for long-term weight maintenance. Establishing a healthy exercise routine takes time. So working to build your exercise habits WHILE actively lowering calorie intake and changing eating habits is important.

2) Research shows that the MOST EFFECTIVE approach to weight loss is through a combination of lowering calorie intake AND exercising. Neither calorie reduction alone or exercise alone produce the best results. A combination approach is best.

3) Research also shows that exercise can help manage appetite over time. Many people find that when they exercise, it helps them stay mindful of their healthy habits and stay even more committed to choosing foods wisely.

4) Exercise is not a reason to eat anything at all. Vtrim has always encouraged keeping calorie intake goals and exercise goals separate, largely for this reason. Don’t view the calories you burn in exercise as something you should be able to freely eat afterward. Remember, people tend to OVERESTIMATE their exercise and UNDERESTIMATE how many calories they eat. So you “think” you burned 300 and ate an extra 300, but the reality is you may have only burned 200 and ate 400. That creates an excess calorie intake without even realizing it!

4) Finally, a good attitude and positive thinking are 2 of your most important assets in successful weight management. If you believe exercise is going to make you hungry or think you are “entitled” to eat whatever you want after you exercise, that’s setting yourself up for disappointment. Instead, view exercise as one component of your healthy lifestyle and realize that it isn’t a license to toss all other healthy behaviors aside.

One of my favorite things about summer is the fresh fruits and vegetables I can buy from farm stands and farmers’ markets.  Though it’s great to just drive down the road and be able to purchase local produce I have found that there is nothing more satisfying and convenient than to grow my own.  The idea of planting a garden can be a bit daunting, but if you follow these simple tips it can actually be quite an easy and fun experience.

-Choose vegetables and fruits that are ideal for the space and soil that you have.

-For most fruits and vegetables, dig your plot in an area that gets full sun and can be reached by a hose for watering.

-Fence in the garden if you live in an area where small animals like rabbits could feast on the fruits (no pun intended) of your labor.

-Remove all rocks from the plot and fertilize the soil with composted manure or a commercial plant food the winter before you intend to plant.

-Plan out the layout of your garden, making note of the location of the various plants.

-Lay straw or mulch in between rows.

-Plant seeds in a row with more space for larger plants and cover with fine soil.

-Water the plants during dry periods (about an inch of water per week is a good measure to aim for).

-Weed regularly! Yes it can be a pain if you let it get out of control, but if you stay vigilant, it won’t be too time-consuming.

-Keep an eye out for bugs, which can wreak havoc on a garden.  Find an organic pesticide to spray problem spots.

-Harvest vegetables just before they reach full maturity for optimal taste (don’t be afraid to taste-test if you aren’t sure if it’s time).

-Pick fruit when they appear ripe and can be removed easily.

-Most of all enjoy!  Growing your own fruits and vegetables is a satisfying activity that can become a lifelong hobby.

I hate to say or even think it, but the truth is that summer is coming to an end.  But, there is one more fun, summer event to look forward to and that is the classic, all-American Labor Day picnic.  This last summer hurrah is the rite of passage from carefree summer days to time to “get back to _____” days.  So, enjoy a long, leisurely picnic day but in true Vtrim fashion, picnic responsibly.  One day of picnic eating is not an excuse to plead ignorant on your calorie intake.  There are ways to have your cake and eat it too, so to speak.   Keep these picnic tips in mind for a successful day.

1. Think veggies and hummus. A great way to start a picnic is with a simple appetizer like veggies and hummus.  Just bag up some sliced bell peppers, broccoli, carrots, cherry tomatoes, celery and a tub of hummus and you’ve got a healthy and tasty appetizer.

2.  Make healthier versions of your favorites. For a salad you can go for a green, potato, pasta, or egg salad…whatever you like.  Egg salad is a fan favorite but typically high in calories and fat.   Check out Marni’s recipe for a healthier version of this tried and true picnic staple.  An easy trick to cut down on calories and fat in all mayo-based salads is to substitute non-fat yogurt or sour cream for the mayo.

3.  Think Ahead. Prepping the night before will make for a calmer pre-picnic demeanor.  This is about relaxing, remember!   Marinate boneless, skinless chicken thighs the night before and refrigerate overnight.  Avoid BBQ sauce or any type of creamy marinades.  Just brush the chicken lightly with some olive oil and lemon juice then season with garlic and rosemary.  This type of marinade is quick and keeps chicken moist.  Be sure to keep them in a cooler the next day with plenty of ice or cold packs.   You’ll be the envy of your hot dog eating friends.

4.  Non-traditional picnic fare. You don’t have to succumb to the traditional high calorie, high fat options at a picnic.   Take thinking ahead one step farther and prepare a basic wrap.  Use a whole wheat flour tortilla as a base then pile on fresh vegetables like lettuce, peppers, tomatoes, and cucumbers plus some lean deli meat like turkey or chicken.  Add some low fat cheese if you like and top with mustard or some low fat dressing then roll it up.  Prep your wraps the night before but be sure to add the mustard or dressing the day of your picnic to avoid ending up with a soggy mess.

5.  Vtrim-friendly traditional fare. What is a picnic without a big slice of watermelon?  Be the hit of the party by slicing up some fresh watermelon or bring along a bowl of fruit salad for dessert.  There is no better way to end a picnic than with fresh fruit.  The fruit bowl will be empty!

In our Vtrim classes, we always remind people that picnics and parties are not a license to overeat.   Enjoy your downtime by eating mindfully and catching up with some good friends.  A little planning will go a long way to preventing a lapse in those weight managment behaviors you have worked so hard to put into action!

Okay, true confessions…I’m a cereal eater. I love cereal. My pantry is stocked with cereal and I keep plenty of boxes on hand. And I’ve mastered cereal sales so I never pay too much for cold cereal. My family can all wake up in the morning and slowly take their time getting around to breakfast. But not me. I eat breakfast the MINUTE I wake up…because I’m HUNGRY when I wake up! So by the time the rest of the group gets out of bed and starts discussing what extravagant things they want for breakfast, I’ve long polished off my morning bowl of cereal.

Boring as it may sound, I think cereal is great…if you choose carefully. If you are in a time crunch, a bowl of cereal with skim milk and a piece of fruit can come in under 250 calories and start your morning with 3 food groups, protein, and fiber. And cold cereal, served up dry, can be an excellent snack when you need something to get by. I’ve been known to keep Ziploc baggies (snack size of course) stashed in my desk drawer or glove compartment to tide me over when hunger strikes.

But let’s face it…the cold cereal aisle in the grocery store is a wall of color, nutritional claims, and freebies in the box begging to go home with your kids. So what are your best bets when you hit the cereal section of the grocery store? Well, it depends on what you like. But here are a few tips to help you choose wisely, along with my personal favorites (not that there aren’t some other great ones out there, these are just some of my staples).

First, look for whole grains and fiber content. More and more cereals are being made with “whole grains.” But whole grain Fruit Loops are still pretty high in sugar and lacking in fiber. So move beyond just what the box says and check your ingredient list and nutrition facts panel for fiber content. Aim to get at least 3 grams of fiber per 100 calories of cereal. This helps balance cereals that are more dense and higher in calories by providing more fiber in the calories you get per serving.

Pay attention to added sugars. Sure cereals are going to be higher in sugar if they contain all natural fruit like raisins. But watch out for a lot of added “goodies” in cereal like yogurt coated nuts/raisins, chocolate chunks, or “cookie/candy-like” mix-ins. If it sounds like dessert masquerading as cereal, it’s probably not your best choice.

Heather’s Top Picks for Breakfast Cereal

I tried to choose a variety of cereals here to represent the whole aisle and not leave you with just a boring bowl of All-Bran every day (don’t get me wrong…I like All-Bran and you can make some AWESOME bran muffins for a quick and easy breakfast…but I’ll save that for another post).

• Multi-Grain Cheerios: With 3 grams fiber in 110 calorie serving, these Cheerios are lightly sweetened and a bit more exciting to look at than regular Cheerios. And they are great to snack on dry!
• Kellogg’s Frosted Mini-Wheats or Post Frosted Spoon-Size Shredded Wheat: A great source of fiber, this cereal provides a little more “stick with you” fullness in the morning.
• Total or Wheaties: another high fiber cereal in flake form so it is much lower in calories per serving than some of the more dense breakfast cereals.
• Wheat Chex: This is my standby. A bowl of Wheat Chex, 1/2 cup skim milk, and 1/2 a banana sliced on top…easy enough.
• Bear Naked Fit Granola: This is a new-found favorite of mine. Granola can be so high in calories AND fat. This cereal is only 120 calories and 3 g fiber for 1/4 cup of granola and has just 2.5 g fat. I love it topped on a 4-ounce yogurt.

So there you have it…some of my favorite picks for breakfast cereal. What are your favorites? I’d love to hear…I’ll pick it up and give it a try (next time it’s on sale)!

Hi everyone!  Thanks for checking in today.  As you can see in today’s post, Vtrim went to the 4th annual Dragon Boat Festival this past weekend in Burlington, Vermont!

For those of you who aren’t familiar with the Dragon Boat Festival, it is a huge summer event where teams dress up in crazy costumes and race boats on Lake Champlain as a way to fund raise for cancer efforts.

Despite the gloomy weather forecast, thousands of dedicated spectators showed up bright and early to the event. The 75 teams made up of businesses, families, and organizations throughout the community came ready to race their hearts out. Even as the storm clouds came through, the racers pushed on with energy and excitement up until the festival was inevitably cut short. More details about the festival can be found at http://www.ridethedragon.org/.

This year, Vtrim sponsored the athletes village, the area where each team could set up a tent and use a staging area, stretching space, and where other sponsors set up shop. As a sponsor, we were also featured on all of the pendants throughout the village.

Let us just say that in a nutshell, the energy and excitement that was in the air that Sunday was inspiring!  It was truly amazing to see so many people supporting cancer survivors, cancer research and most of all Camp Te Kum Ta (half of this years profits went to the camp http://www.takumta.org/).  Vtrim was  honored to be a featured sponsor at this event, which emphasized fitness, fun, and philanthropy all at the same time.  Check out our photos and let us know if you were there!  We would love to hear about your experience.  http://www.flickr.com/photos/vtrim/