New Year, New You: Eat Better

“Lose weight” is always among the highest made New Year’s resolutions each year. However well-intended this is, like giving up sweets or losing 100 pounds, most people set goals that are unrealistic and impossible to achieve and set themselves up for failure. By making smaller, more manageable changes you will be more likely to reach those long-term goals toward healthier eating and a healthier body.

1. Eat three food groups at breakfast.
   We’ve all heard that those who eat breakfast have a healthier weight than those who skip it, but not all breakfast foods are created equal. Make sure you having lean protein, carbohydrates, and healthy fats in your meal to keep you satisfied, give you energy, and help build and repair your muscles! Check out our edition of Eat This, Not That for some healthy breakfast swaps!
2. Consider going meatless.
   The average American eats 8 oz. of meat a day. Too much fatty meat increases your risk for heart disease. By going meatless just one day a week you can help cut these risks. Check out the Meatless Monday movement for more information.
3. Make half your plate produce.
   Fill half of your plate with fruits and vegetables. This will leave less room for higher-calorie options and is full of fiber, which makes you feel full. Plus, fruits and vegetables are loaded with nutrients to keep your cells healthy. Remember, the more colors of the rainbow that are on your plate, the more nutrients you’re getting!
4. Say “No” to packaged diet foods.
   Low-fat peanut butter, cookies, and chips may sounds like they’ve been heaven sent, but they’re often high in added sugars and sodium. Low-fat products also try to trick people into eating more since they’re a “diet” food. Don’t fear the fat! A square of quality dark chocolate can be just as satisfying as a few of those no-sugar, fat-free chocolate cookies.
5. Get more calcium.
   38% of Americans don’t get enough calcium in their diet. Calcium helps keep your bones strong and prevents fractures further down the road. So, drink a glass of milk and eat some yogurt. You can get it from non-dairy sources as well! Dark leafy greens, tofu, and fortified fruit juice and soy milk are excellent sources as well.

Whether you want to lose a few of those pounds you put on over the holidays or just want to not eat as many slices of pizza this year, make small, specific goals to help you achieve that bigger goal of fitting comfortably into your favorite pair of jeans! Recruit friends and family to help and join the path to healthier eating alongside you! Make 2012 your year with a new you.

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. In 2012, she aims to run in two marathons, keep her grades high, and gain confidence in driving her new manual transmission car.

A Simple, Classy Cookie Recipe

Got invited to a last minute cookie swap? Jonesing for a cookie but don’t want to run to the store for special ingredients? Want to impress your boyfriend’s parents with a cookie that tastes great and looks fancy? College Lifestyles has just the recipe for you! This simple recipe uses very few ingredients, most of which you may already have on hand in your kitchen. Not only are these cookies simple and delicious, but they can be made in almost no time at all! Now, fire up your ovens…

Russian Tea Cakes
(Makes 36 cookies)

1 cup butter (2 sticks)
1 teaspoon vanilla extract
6 tablespoons confectioners’ sugar
2 cups all-purpose flour
1 cup chopped walnuts
Confectioners’ sugar for decoration

Preheat oven to 350 degrees F (175 degrees C).

In a medium bowl, cream butter and vanilla until smooth. Combine the 6 tablespoons confectioners’ sugar and flour; stir into the butter mixture until just blended. Mix in the chopped walnuts. Roll dough into 1 inch balls and place them 2 inches apart on an ungreased cookie sheet.

Bake for 12 minutes. When cool, roll in confectioners’ sugar.

See? Simple as that! In an attempt to make these cookies slightly healthier, I used unsalted butter instead of regular butter and whole wheat flour instead of all-purpose flour. Also, if you can’t find chopped walnuts, you can buy walnut pieces or halves and give them a few pulses in a food processor. Not too much though! These cookies also freeze very well in case it will be a while before you get to share.

These cookies look delicate and are sure to please at whatever classy affair you bring them to. Don’t forget to write the recipe down! Guests are sure to be asking you for your baking secrets.

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Ellen Ratliff is a Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. Shes loves spending time baking cookies with her mom for friends and family.

 

The CL Guide to Finals Snacking

With final exams just around the corner, classy co-eds are looking at a series of long study sessions and late night cramming. When the hunger bug bites late at night, a healthy option is frequently far from our minds. Use this guide to help make the right choice to fuel your brain and help prepare you to ace those tests and get winter break started!

Avoid refined sugars. Do you feel alert and full of energy one minute and like your dragging your feet the next? Refined sugars could be to blame. The natural sugars in fruit like bananas and the added bonus of fiber in apples will prevent the spikes in blood sugar that you get from eating processed products like candy and cookies. With the repeated sugar crashes, you’ll keep grabbing for more and more to try and stay awake.

Go with whole grains. For all of the same reasons as the point above, choose whole wheat over white. Complex carbohydrates will break down more slowly and fiber will help keep you full so that you can stay focused on the task at hand.

Eat breakfast. You don’t want to be rolling out of bed and straight to an exam without fueling up with brain food first! Not only will you be distracted by hunger pangs, but you could find yourself in a mental haze and find it difficult to recall in what year the Declaration of Independence was signed.

Don’t fear the fat. Omega-3 fats have been found to boost energy, enhance learning ability, boost memory power, and improve problem-solving skills. Salmon, tuna, and walnuts are all excellent sources of this healthy fat.

Stop and think. Finals are a very stressing time of year and you may find yourself with your hand in the potato chip bag over and over again without even realizing it. Make sure to portion out your snacks rather than eating straight out of the container. Don’t let mindless eating or stress eating be your downfall. Are you eating because you are actually hungry, or because you can’t for the life of you come up with a killer concluding paragraph on your 10-page paper?

Here are some of our favorite smart snacking combinations:  carrots with hummus, banana with natural peanut butter, ¼ cup of walnuts, blueberries, cottage cheese, and air-popped popcorn. Just because you have barricaded yourself inside in the study lounge does not mean that you can’t have a killer arsenal of brain food at your disposal.

To help you succeed and get an “A” on that killer chemistry exam, make sure to treat your body right in other ways. Don’t skip on the sleep! Make sure that you still schedule in 6-8 hours of sleep a night, stay hydrated, and try and make it to the gym a few times (maybe even bring your study notes along).

Also, studies show that students remember what they learn better when they break it up into smaller chunks rather than trying to learn it all in a major 12-hour cram session. So, step away, take a break, and take a breath. It will all be over before you know it.

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Ellen Ratliff is a Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. To prepare for finals she studies in small chunks, gets plenty of sleep, and studies while running on the treadmill.

The CL Guide to Surviving Thanksgiving Dinner

Thanksgiving is just around the corner. The average American comes around 3,000 calories in their Thanksgiving dinner. That’s 1.5x the amount that is recommended for the average adult to eat in a single day. Add in the snacking many of us do before the meal and Thanksgiving Day may total up to 4,500 calories. With such staggering numbers, classy co-eds are looking for ways to enjoy their Thanksgiving dinner (and the proceeding pumpkin pie) without the guilt that the food baby brings.

The holidays are about having fun and spending time with friends and family and all holiday treats can be enjoyed so long as they are eaten in moderation and you continue to lead an active lifestyle. Here are some tips so that you can partake in the festivities without the holiday weight gain:

-          Have small portions of your favorite seasonal foods. It’s not about deprivation, it’s about portion control. 3 oz. of turkey is about the size of a deck of cards; ½ c mashed potatoes the size of HALF of a tennis ball; ¼ c gravy the size of a golf ball.

-          Make the majority of your plate vegetables from the veggie tray, like cauliflower and broccoli.

-          When it comes to pie, pumpkin is the best option.

-          Bring a dish to pass! If you cooked it, you know what’s in it and you can be sure that at least one dish available will be healthy that you can load your plate up with.

-          Consider incorporating some activity into your day! Play a game of touch football with the family or take a walk with your cousins and siblings after dinner. Many towns also have some sort of Turkey Trot run the morning of. Run off some of those calories before you ingest them! Exercise has also been shown to help in appetite control.

-          Take the time to slow down, chew your food, and savor it. It takes your brain 20 minutes to realize that your stomach is full. If you eat too fast, you could be eating until the point of pain. Nothing ruins dinner faster than a tummy-ache even Tums cannot tame.

-          Consider serving yourself on a smaller plate. Studies show that we want to eat until the plate is clean, regardless of the size of the plate. Also, if your plate is larger, you’ll be tempted to load up even more.

There you have it health warriors! There’s no reason to worry about what that dinner is doing to your waistline. One meal does not spell disaster. Simply return to normal, healthy eating the next day and ignore the scale for a few days and your body will return to normal.

Check out this infographic from the University of Texas MD Anderson Cancer Center for Thanksgiving serving sizes that you can use this upcoming Turkey Day. Mix and match Thanksgiving essentials to build the perfect-sized meal that won’t break the calorie bank!

Check out some healthy holiday recipes to share at Thanksgiving dinner from Cooking Light magazine!

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Ellen Ratliff is a Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. Her favorite Thanksgiving food is green bean casserole.

Ask A CL Intern Responds – I’m A Vegan!

I made the choice to stop eating meat and go vegetarian when I was 13 years old. I took it up another notch and stopped eating all animal-derived products and become a vegan (dairy, eggs, etc.) when I was 19. When I tell people about my veganism, several questions always pop up, and as any classy co-ed, I’ve done my research so I can give them confident answers:

1. What do you eat?
Meat, dairy, and eggs are not at the center of the food pyramid! My plate is full of plenty of fruits and vegetables, as well as a hefty dose of whole grains and healthy fats. Some of my favorite foods are smoothies, salads, oatmeal, almond butter, and hummus.

2. Why go vegetarian/vegan?
The reasons that someone chooses to stop eating meat are wide: for the planet, for the animals, for your health, for your culture/religion, ethics, and many more. Regardless of the reason, the meatless movement has been exploding in recent years, with countless of animal-friendly products and companies cropping up and celebrities like Ellen DeGeneres, Carrie Underwood, and Lea Michele spreading the love.

3. Where do you get your iron? Protein?
Research shows that vegetarians, and especially vegans, get plenty of iron in their diets, meeting or exceeding the recommended amount set by the Food and Drug Administration (FDA). Great sources include spinach, beans, and fortified foods like cereals and soy milk. As for protein, as long as you are eating enough, protein shouldn’t be a problem either (even if you’re an athlete!), we just get small amounts in our foods throughout the day instead of a large amount all at once (like in a chicken breast). Yummy protein-rich foods include nuts, seeds, soy products (tofu, edamame, soymilk), and beans.

(Lisa Simpson, another famous vegetarian)

4. Do you have to shop at a special store?
Not at all! Many grocery stores are jumping on the meat-free bandwagon and offering more options for the veggie-inclined. Companies like Lightlife, So Delicious, Silk, and Nasoya can be found in most stores, and you’d be surprised at how many products are “accidentally vegan” (hello, Sour Patch Kids). Whole Foods and Trader Joes, if you are lucky enough to have one near your campus, carry oodles of vegan-friendly products.

5. Is it expensive?
While some people say that it is an expensive diet, they are probably the same people who are buying all specialty, ready-made products. If you take a little more time and cook meals yourself based on whole, fresh foods, the cost is really not too much and you may actually save a few bucks!

6. What do you do at restaurants?
You can always find something, it just may take a bit of research beforehand. If the menu is available online, I try to take a look and see what they offer. Most likely something can easily be modified (e.g. leave off the cheese, no chicken on the salad) or I can make a meal out of side dishes. Don’t be afraid to ask questions and make requests! Speak up! The chef may be able to make something not found on the menu, like pasta marinara.

7. Do you ever miss meat/dairy/eggs?
Every once in a while I will miss a specific treat, like creamsicles, M&Ms, or Girl Scout cookies, but there are so many vegan replacements out there and countless numbers of people who spend their time “veganizing” recipes that I really don’t miss them very much! Some of my favorites are Purely Decadent coconut milk ice-creams, Endangered Species dark chocolate, and Luna Bars.

8. What are some surprising non-vegan products?
Some people may be surprised to learn that jello (gelatin), mayonnaise (eggs), Worcestershire sauce (anchovies), and some chewing gums (casein) all contain some animal-derived ingredients. When in doubt, check the label. Once you know what you’re looking for, it becomes easier and quicker to check if a product is “safe” to eat.

9. Do you take any supplements?
Like many people, I take a daily women’s multivitamin. A well-planned diet will deliver all the vitamins and minerals that your body needs to stay healthy and help you keep active, but a multivitamin is always a good idea if you feel like you may be coming up short in some areas.

This may seem like a pretty extreme lifestyle to some people, but the benefits of cutting out meat even just one day a week could help reduce your risk of cancer, heart disease, diabetes, obesity, and help you live longer, as well as reduces your carbon footprint.

Interested in learning more? Check out:
Ellen DeGeneres’ Blog
Oprah’s Vegan Starter Kit
Vegan Action

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Ellen Ratliff is a Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She loves even numbers, the color blue, and spending a night in with friends.

Nutrition 101: What You Need to Know to Stay Fit and Fabulous!

As busy students always on the go, we often forget how to truly eat healthy. Here is a quick fact list of things to remember to keep your diet well-rounded and keep you sharp and on top of your game!

• A well-balanced diet contains a variety of foods from every food group.
• Avoid foods high in calories, total fat, saturated fat, cholesterol and sodium.
• Look at food labels! They tell you what’s in a package and contain a nutrition facts panel, and also list daily values that determine how calories and nutrients fit into overall diets.
• Be wary of info given from someone who calls themselves a “nutritionist;” it’s a generic term with no recognized, professional meaning. Take advice from registered dieticians (like Shelly!) or licensed dieticians.
• Calories in = calories out
• You should be getting at least 30 minutes a day of exercise.
• You need a larger amount of fats, carbohydrates and proteins – they provide energy!
• Carbs and protein provide 4 kcal (calories)/gram, and fats provide 9 kcal/gram.
• There’s a reason why we’re supposed to drink 8 glasses of water a day! Water helps chemical reactions, hydration, and transporting nutrients.
• Be cautious of ads, websites and infomercials claiming: everyone should take vitamin supplements, you can lose a lot of weight in a short amount of time, it’s a “cure all” products, it’s “all-natural,” and there’s a “no risk, money back guarantee!”
• Approximately 20-35 percent of your total calories should come from fat.
• Reduced-fat products are NOT calorie free.
• Approximately 45-65 percent of your daily calories come from carbohydrates.
• A 20 ounce bottle of cola can provide 17 teaspoons of added sugar!
• Popcorn is actually a whole grain – pop away!

Grains

Do: brown rice, bulgar, couscous, oats, pasta, popcorn, rice, whole grain cereals, bread, crackers

Don’t: buttered popcorn, cake, cookies, donuts, pastries

*Make half your grains whole.

Vegetables

Do: fresh, frozen and canned veggies, dried beans and peas

Don’t: French fries, potato chips

*Eat more: dark green veggies such as broccoli; orange veggies such as carrots, sweet potatoes,

pumpkin, and winter squash; beans and peas

Fruits

Do: dried fruit, whole fruit, 100% fruit juice

Don’t: fruit canned in syrup, fruit drinks, sweetened dried fruit

*Eat a variety!

Dairy

Do: low-fat or nonfat cheese, milk or yogurt; low-fat ice cream or frozen yogurt

Don’t: full-fat cheeses, fried mozzarella sticks, high fat ice cream

*Get 3 cups of low-fat or fat-free milk every day.

Meat and Beans

Do: dried beans and peas, eggs, fish, lean meat, nuts, skinless poultry, seeds

Don’t: fatty cuts of meat and luncheon meats, fried chicken or fish, poultry with skin

*Go lean and vary your choices!

Check out MyPyramid.gov for information on the food groups, dietary guidelines and interactive tools.

Nicole Celli is an intern at College Lifestyles.  She is an English major at Quinnipiac University and a member of Phi Sigma Sigma.  She uses this information to eat healthy and feel fabulous!

Shape Up Finale: Curves

Thanks to my fabulous internship, I have had more workouts in the last month than seemingly last year total. From do-it-yourself to driving across town, College Lifestyles has had its foot in the door for fitness.

I finished Shape Up! at Curves (R) in Angola, Indiana. There, they made working out seem like second nature, as clients never have to adjust machines, add or remove weights, or spend 30 minutes doing the same thing.

Curves was a perfect fit for my lifestyles, because I like to go, get my workout in (between classes!), grab Subway next door, and head back for my 12 o’clock. With three sessions a week of cardio and strength training, along with flexability added with the stretching machine (how cool is that!) I have been pushed to the max to work out all of my major muscle groups, and multiple groups at  a time!

The past and present presidents of my sorority, Alpha Sigma Tau, had been working out with me, and as Alison got busy and Missy’s free trial expired, I was left to go back to Curves on my own. Sure, I knew the drill; twice around the circuit, stretching for five before leaving, but it was still nice having a familiar face hold your hand as you walk in and get going. I wasn’t sure how well I would like going on my own.

I went on my own for the first time, and it wasn’t bad. I didn’t have my girls next to me to attempt to chatter away between changing machines and taking heart rates, but that was okay. The fabulous trainer, Kelly, would visit, asking about school, my day, and correcting me on form when needed. The other ladies kept me going too, so it was okay afterall.  There was a basketball hoop up where you could try to shoot once around the circuit to win a prize while you worked out, and even though my rebounding skills were clearly better than my shooting skills, it was a lot of fun–even when solo.

I realized the hardest thing about working out isn’t sweating. It isn’t the hard work, or the pain after it is said and done. The hardest part isn’t sore joints or applying deodorant… the hardest part is hurdling the mental road block, grabbing my keys, tying those tennis shoes and going. It doesn’t matter if I am doing a workout video or running on the road–if I can’t talk myself into going, I won’t get anywhere.

To keep myself going, I have a sticky note of the following points in my agenda, to keep me going back and working out, so try writing them in your planner to add incentive too!

• Remember that great stretch when you are done? Want to feel like that again?
• Stop the tossing and turning! Catch some zzz’s! 
• Don’t want to exercise now? Do it for you at 40 years old

I have to admit, I would tell myself I would push other things off my “To Do” list to make room for a nap if I did myself the favor and exercised. The funny thing is, after I was done working out I rarely took those naps and instead had plenty of energy to take on the day. Sure, I want a nap but the great feeling of  accomplishment was something worth keeping!

I was sick earlier this week and Curves was closed for Thanksgiving so I didn’t get my workouts in (Shape Up! is over and I am still working out, yeah!) and decided I missed that that was a good workout feeling, so I had to pop in Tae Bo, and The Biggest Loser Weight Loss Yoga to supplement that feeling. I don’t think of working out as punishment for having three brownies–I think of it as a way to become my healthiest self. I think of it as a relaxer when classes aren’t so fun, or that math quiz didn’t turn out how I had hoped.  It has been 20-so years coming, but it is worth it to look forward to exercising instead of dreading it.

 

Whether it is your dvd collection of Richard Simmons, the school gym, or your morning run, keep it up CL readers, because with making healthier changes now, YOU can be your body’s best friend!  Pair your new work out habits with our director’s so-easy-you-will-love-it book, Eat Well and Be Fabulous for great steps toward attainable health!

 

 

Stephanie Kaiser is a senior Enligh major at Trine University who is an aspiring professor, loves to write, golf and can’t wait for Christmas!

Have a happy, healthy Thanksgiving!

With the leaves falling and air getting colder, it is a sure sign that November is here, which means Thanksgiving is coming right up.  Thoughts of pumpkin pie and my grandma’s turkey n dumplings instantly come to mind when I think of the holiday.  Giving thanks for great family and friends over a thanksgiving feast is what we all love, but what we don’t is the tight fitting jeans and food coma the next day.  Here are a few simple tips to stay satisfied while sticking to a healthy diet.   Yes it is possible!

1.        Watch your portions.  One scoop of mashed potatoes, deck of card size slab of turkey, and several spoonfuls of green bean casserole for example should be just right amount.  There is no need to double up on foods that you can eat on a daily basis.

2.        Pick one or two foods you love and enjoy them, but don’t stuff yourself.  Mine would probably be sweet potato casserole or dumplings.  I eat them both, but I eat small helpings and fill up on vegetables.

3.        Eat turkey.  Both light and dark turkey are known to have plenty of vitamins including iron, zinc, riboflavin, and Vitamins B6 and B12.  While skinless, light turkey typically has less calories and saturated fat, dark meat still contains these essential vitamins.

4.        Drink plenty of water and chew slowly.  While everyone is reaching for second or third helpings, you can savor your food and enjoy one plate saving hundreds of excess calories.  From experience, this is easier said than done, when you are with family, but keep in mind it is your body that you are feeding, not theirs.  We all have different needs, and it is okay to say no if you really don’t want to stuff yourself.

5.        Pumpkin Pie is the way to go.  Neither of these are low fat or low calorie, but pumpkin contains  fewer calories than pecan pie.  One slice of homemade pecan pie contains 503 calories vs. one slice of pumpkin pie, which contains 316 calories.  Pumpkin pie also provides a good source of Vitamin A, iron, and calcium.

Jennifer Williams is a sophomore studying Dietetics at Ball State University.  She loves sweet potatoes and spending time with family and friends on Thanksgiving.

Healthy Habits to Start the Year off Right

Most of you have already headed back to school and are gearing up for a new year at college.  With the rush of busy schedules and new classes, it can be easy to forget the importance of maintaining healthy eating and exercise routines.  There are plenty of steps you can take now to keep your mind and body healthy throughout the school year.

#1.  Don’t be lazy.  Every small bit of exercise you do throughout the day helps.  You’ve heard it a million times by now, but taking the stairs does help, along with walking to class, rather than taking the bus.  If you don’t keep your body in motion, your mind tends to follow, leaving your entire being lethargic.

#2.  Don’t skip meals.  Eat at normal times with normal portions.  Just because your friend is downing that extra large slice of pepperoni doesn’t mean you can do the same.  It’s important to keep food intake as normal as possible, so your body doesn’t get overloaded and weigh you down.

#3.  When you eat better, you feel better.  The types of foods you eat make all the difference in how your body feels.  Ever notice how when you eat a salad, you feel light and full of energy. When you eat greasy foods, such as cheeseburgers and pizza, you tend to feel tired and sluggish, which does not make for good study sessions.  Keep in mind that your entire body functions better with proper nutrients, so fruit and veggies are definitely a plus when it comes to keeping yourself operating at full capacity.

#4.  Plan your meals ahead of time.  Don’t wait until you are starving before you eat.  Plan out the type of food you want to eat ahead of time, so you are less likely to make poor eating choices.  Say you come back to your dorm starving.  You see the container of easy mac, and dive in without a care in the world.  Then you see some cookies, and munch away.  While packaged food is easy to get and easy to store, it is not healthy at all.  No matter how healthy you think it may be, packaged foods are loaded with chemicals and excess calories.  Plan a healthy meal and keep plenty of fruits, yogurts, veggie soups, and whole grain cereals/crackers stocked up.

#5.  Keep snacking to a minimum.  It’s easy to get carried away with snacking while you are busy, so if you must snack, don’t do it while you are studying.  Create a snack time and focus only on what you are eating.  That way you won’t look up and notice half the Oreos missing from the package.  Try keeping mostly healthy snacks such as, yogurt, dried fruit, nuts, granola bars, 100 cal bags of popcorn, etc. around to avoid extra temptation.

Jennifer Williams is an intern for Collegelifestyles (TM).  She is a sophomore at Ball State University studying dietetics and pre-med.  She loves bookstores and sipping hazelnut lattes.

You Can Eat Well and Be Fabulous – no dieting required!

“I never worry about diets.  The only carrots that interest me are the number you get in a diamond.”

–Mae West

As college women, many of us become more aware of the importance of eating healthy (I know I did!). The transition from high school to college brings about a very different lifestyle, and sometimes it is hard to adjust. For many of us, college is the first time we are on our own to figure things out—and that includes cooking and eating. This can really be a challenge! However, after reading Shelly A. Marie’s book Eat Well and Be Fabulous, I have learned some wonderful tips to eating right and staying healthy (on a college budget!).

Eat Well and Be Fabulous follows four women through their hectic days as college students. I bet you can relate to one (or more) of them! After describing their challenges in eating right, Shelly Marie, a registered dietitian, gives recipes, shopping lists and food choices to make eating right as easy as 3×3! (Grab your own copy of the book here to see what I mean!)

One of my favorite parts of the book is the Fast Food and Restaurant selections. Often times I feel like I cannot eat out if I want to eat healthy, but that’s not the case. Shelly Marie gives healthy options from some of my favorite places—Wendy’s, Taco Bell, Quiznos and Olive Garden—to name a few. She proves that we do not need to count calories or avoid all carbs to look and feel fabulous. By carefully choosing the healthiest options available YOU can Eat Well and Be Fabulous!

Buy your copy of Shelly A. Marie’s book here, then let me know what

you think—leave a comment below!

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