Healthy Summer Fruit Salad

You know what is good in the hot heat? Fresh fruit.
If you're looking for a sweet treat that won't make you feel guilty try this delicious recipe out.

Yogurt Glazed Fruit Salad

Cut up the desired amount of the following:
Watermelon
Cantaloupe
Grapes
Bananas
Kiwi
Strawberries
(etc. etc. etc. obviously there is a lot of room for creativity here.)

Place in a small bowl and cover with one 8 oz container of Yoplait Light Raspberry or Strawberry yogurt.
Stir until fully coated.
Cover and chill until serving.

Yes. Easiest thing ever, and OH so delish!

Costly Costco, and the like.

Costco. Who doesn't love it?
Plentiful bulk foods down every isle, beckoning your attention. I love it. I really do.
You know what I don't love? The sample folk. They are good at what they do...pushing their samples on you.
One time I remember stopping to get a sample of some sort of chicken pasta and the sample girl in her most monotone trained voice said something like, "You really should buy this pasta. It's my favorite. I know I'm going to buy a bag after I get off work." Really? That is the best you've got?

In my curiosity as to what exactly all your "little" Costco samples are adding up to, I searched around to find others experiences with the same topic. I found THIS blog post from a gentleman who seemed to have the same curiosities that I did. Here was his findings from his one trip through the sample soiree.

(food, estimated calorie count)
Multigrain tortilla 20
Mild Italian Sausage 35
Provolone Cheese 20
Italian Mortadella 20
Beef Brisket with potato salad 82
Veggie patties 43
Seafood salad on rice cracker 32
Smoked salmon with cream cheese on a cracker 50
Honey smoked salmon on a Ritz 30
Tri Tip 20
Hot & spicy wings 63
Chicken Florentine 30
Hansen’s soda with ice cream 50
Kirkland sports Drink 40
Sun dried tomato & pasta 40
Baked beans 20
Bratwurst 43
Four bean salad 30
Rice crackers with nuts 150
Fruit chips 10
Sour patch kids 10
Body choice high fiber drink 45
Body choice weight loss drink 10
Pita 15
Fried Pita Chip 17
Humus 6
Tabouli 6
Tzatziki 6

Grand Total?? 943 calories. YIKES. This of course is if you took one sample from each booth, and that probably doesn't happen. However, the chances that you are taking a few are still pretty high, and those calories can still add up.

Now I realize I'm picking on Costco, and that is just plain mean, BUT I'm only using them as my example because we all know their samples so well. (I am a huge Costco fan. Their produce is phenomenal.) This could be any grocery store, any mega mart, or bulk warehouse. It happens everywhere.

Two weeks strong.

14 days.
No artifical sweeteners.
No diet dr. pepper or diet coke or diet anything for that matter.
No processed foods.
No counting my calories.

I must say I'm feeling pretty dang good. (Aside from the fact that I was very rudely struck with the stomach flu yesterday. The nerve...)

I'm actually surprised at how well I've done with it.
I'm trying really hard to pay attention to my intuitive eating habits. Am I hungry? Do I really want to eat that? It can be a hard thing to do, but i think the more we work at it, the more it will become a habit.

I think the factor that has helped me the most is having the good foods readily available. The reason we often times turn to the not-so-healthy, processed foods, is for ease. The bag of chips is right there ready to be eaten. A lot of the fresh fruits and veggies require preparation. So, my recommendation to you is make those good foods available. When you get home from the store take the time to wash, cut up, and bag your fruit or veggies so when you go to eat something they are right at your fingertips. Have nuts on hand, whole wheat items instead of processed foods, and stop purchasing the processed foods altogether. It is easier than you think, and SO much better for you.

The Rio. Warning: This is scary stuff.

I love my nutrition facts.
I don't like to eat at restaurants where I'm clueless as to how things are being prepared, and what the stats are. Call me crazy...cause I probably am a little bit :)
One place that has been a thorn in my side with my clients and myself is, Utah's favorite, Cafe Rio. I had heard rumors of what was being thrown in that massive tin, but not exact numbers.
So, naturally, I was delighted/horrified when Benita showed me that Cafe Rio finally posted their nutrition facts online.

Brace yourselves.
Then click HERE, and scroll down to "nutritional information."

AGGGHHHH!!!!!

A 12 inch whole wheat tortilla 430 calories?!?!?! ARE YOU KIDDING ME? That should be your caloric intake for a whole meal...not for the side.
Add to that:
Black Beans: 140 calories
Rice: 130 calories
Pork: 120 calories for 2 oz...no way of knowing how much they are actually throwing on there.
Salsa Fresca: 20 calories
Guacamole: 50 calories
Sour Cream: 60 calories
Cotija Cheese: 30 calories
Tortilla Strips: 150 calories
Creamy Tomatillo Dressing: 130 calories

We end up with a salad 1,260 calories deep. OH MY GOSH. That is a lot.
So if you think that by getting a light "salad" you're doing yourself a favor. You aren't.
My suggestions to make this a better meal choice?
Strip your salad.
-Ditch the tortilla, guacamole, sour cream, cotija cheese, and tortilla strips all together. I promise you won't miss them.
- Load up on the Pico de Gallo. At only 5 calories a serving you can't go wrong. This stuff has a TON of flavor too so you won't need all that dressing.
-DRESSING ON THE SIDE. I've said it once, I'll say it again. DON'T drench your salad. You don't need that much dressing.

So if you keep the beans, rice, meat, pico de gallo, and use just a little of your dressing you're looking at a 400-450 calorie meal. MUCH better. MUCH.

OLE!