Midsummer Smoothies!

Beautiful summer fruit and luscious yogurt were destined for each other, and for small waistlines. These fresh, sweet, creamy treats are absolutely diet-safe. Experiment with the recipes to include your favorite fruits (and maybe even your favorite veggies and fresh herbs!). Great-tasting, healthy food is the way to maximize the Pink Patch.

As mentioned in an earlier post, if you don't own a blender or a food processor, go buy one. As in, right this second. It will make your life (and your diet!) so much easier.


Banana Beauty
makes 2 servings
309 calories per serving, .5g fat

3 large, ripe bananas, sliced
1 cup orange juice
1 cup fat-free vanilla yogurt
1/2 cup light soymilk
2 reserved banana slices, for garnish

In a blender or food processor, combine all ingredients. Puree. Add a little more soymilk, if smoothie is too thick. Garnish with reserved banana slices, and enjoy, or chill until serving.


Green Goodness
serves 2
154 calories per serving, 6g fat


1 kiwi, peeled and sliced
1 small seedless cucumber (referred to as "hothouse" or "English"), peeled and chopped
1/2 medium avocado, pitted, peeled, and sliced
Juice of 1 lemon
Handful chopped fresh mint
1/2 cup plain, fat-free yogurt
1/2 cup light soymilk
2 slices reserved kiwi, for garnish

Combine all ingredients in blender or food processor. Puree. Garnish with kiwi slices, if desired. If not serving immediately, chill. (Note: if left to chill, remember that the cucumber will release some water. Give it a quick stir before serving, if this is the case.)

Simple Strawberry
serves 2
101 calories per serving, .5g fat

1/2 pint strawberries, trimmed and sliced
1 cup fat-free vanilla yogurt
1/2 cup light soymilk
Strawberry halves, for garnish

Combine all ingredients in blender or food processor. Puree. Garnish with strawberry halves, if desired. Enjoy, or chill until serving time.

Sugar Sugar

Reducing your sugar intake is crucial to losing weight, because of its high Glycemic Index. It’s where the whole low-carb diet craze came from, because the majority of heavily processed carbs tend to have a high GI. But don’t throw out every carb in your kitchen and start ordering an endless parade of salads right away. Read on to see how reducing your sugar intake is as essential to losing weight as the Pink Patch.

Your Glycemic Index regulates your body’s ability to process sugars and build muscle. It’s the answer to the question, “Why did I eat that frosted cupcake?” When your Glycemic Index is low, you stay away from bad sugars, and your body uses stored up sugar to give you energy.

Believe it or not, sugars are the key to building muscle – sugars with a low Glycemic Index. Your body will need carbohydrates to have the energy to build muscle. Whole grains have a low Glycemic Index, as opposed to processed carbohydrates, such as croissants. Numerous studies have shown that not only do low Glycemic Index foods keep you satisfied for longer periods of time, they help stave off cravings.

But even better: maintaining a low Glycemic Index is key to losing weight because your body starts processing stored sugar and converting it into energy.

So you can have carbs – just look for carbs with a high fiber content, made from whole grain or bran. Remember to eat them in small servings, and try to include a protein at the same time, such as low-fat yogurt or cheese, or lean turkey or roast beef.

A Perfect Pink Patch Picnic

1 serving, entire meal: 598 calories, 32g fat, 6g fiber, 27g protein

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Cold Grilled Chicken

Sweet & Tangy Cole Slaw

Light & Simple Potato Salad

Ripe Peaches with Raspberry Sauce

This picnic was created with hot and hazy summer afternoons in mind. All the food is served cold, made with widely available ingredients, fresh herbs, and fresh ripe summer vegetables and fruit. All the food can be made the night before, which is strongly suggested because it allows the flavors to blend – plus it’s convenient and ready to go the day of your picnic.

Please note: the fat in this meal comes almost exclusively from extra-virgin olive oil, a "good fat". However, if you’re especially concerned about fat or starch, simply omit the potato salad.

Every recipe is easy and fool-proof as can be, and the only equipment required is a blender or food processor and a grill pan. If you don’t have these, run-don’t-walk to the nearest grocery store and buy them. They will simplify your weight loss journey like you wouldn’t believe. With these two simple, easy to find pieces of kitchenware, you can make some of the best low-fat, low calorie goodies around.

Recipes:

Cold Grilled Chicken

Per serving: 100 calories, 1g fat, 0g fiber, 20g protein

2 thin, boneless, skinless chicken breasts

Salt and pepper to taste

Fat-free non-stick grilling spray

Spray a grill pan with non stick spray and bring the heat to high. Season chicken and grill, approximately 2-3 minutes per side, depending on thickness. Cool on a plate, wrap with plastic, and refrigerate overnight.

Before packing for picnic, cut the chicken into 1 inch long strips.

Sweet & Tangy Coleslaw

Per serving: 108 calories, 0g fat, 3g fiber, 5g protein

2 cups cole slaw mix, or 2 cups shredded green and red cabbage, mixed

1 tart green or red apple, thinly sliced

Fresh parsley, chopped

4 tablespoons fat-free plain yogurt

2 tablespoons red wine vinegar

1 lemon, zested and juiced

1 clove garlic, pressed

Combine cole slaw mix or cabbage and apple slices in a large bowl. In a separate bowl, combine parsley, yogurt, vinegar, garlic and zest and juice. Mix well. Pour over salad and toss well.

Light & Simple Potato Salad

Per serving: 304 calories, 31g fat, 1g fiber, 1g protein

8 golfball sized New Potatoes

Salt and pepper to taste

3 tablespoons extra-virgin olive oil

2 tablespoons white wine vinegar

3 tablespoons reduced-fat mayonnaise

Fresh parsley, chopped

Scrub potatoes but do not peel. Place in deep pot with cold water to cover. Boil for 10 to 15 minutes, or when potatoes are easily pierced with a fork. Drain and cool. In bowl, beat together olive oil, vinegar, mayonnaise and parsley. Quarter potatoes, place in salad bowl, and season with salt and pepper. Pour dressing over salad, and toss well.

Ripe Peaches with Raspberry Sauce

Per serving: 86 calories, 0g fat, 2g fiber, 1g protein

2 large, ripe peaches, sliced

Juice of ½ lemon

½ cup fresh raspberries, or ½ cup thawed frozen raspberries

½ cup fat-free plain yogurt

Sprinkle lemon juice over peach slices and gently combine. In a blender or food processor, combine raspberries and yogurt. Serve peaches with raspberry sauce on the side.

How to Defeat Sizism Syndrome, Part Deux: LAUGH

A few months earlier, I came across a number of celebrity gossip sites, sites that consistently post pictures of actresses, singers, and models in order to critique their bodies. Critiques of these women have been absolutely vicious but some are down right laughable. Yes, earlier I said it was nothing to laugh at, and indeed, it’s incredibly dangerous and preys on deep vulnerability. But it is something to laugh at – because it’s completely divorced from reality.

Have these critics ever been with or known a woman, or any human being for that matter? These “criticisms” are delusional. Do they think that a woman comes out of plastic wrapping, with no lines or marks or blemishes, that they never age, and their weight never fluctuates? Do they realize that women are in fact human, even famous ones?

Jessica Alba can’t catch a break even when she’s pregnant. Have you seen blog posts like that? Calling pregnant celebrities fat? That is how ridiculous sizism is. That’s how insane it is. It’s laughable – and far more indicative of dementia than of the beauty of the woman under the microscope.

These critics hold women to a standard of beauty that is absolutely unachievable – for anyone. It requires that women cease to be living, breathing, organic beings. To hold such a standard implies that at the end of the day, even for women whose beauty is remarkable, there is no hope.

So ladies, let’s give up the sizism ghost right now. Do you want to live your life based on some nutjob’s deranged philosophies?

Even Jessica Alba doesn’t look like “Jessica Alba”. Photographs are heavily photoshopped and airbrushed and cropped and carefully lit, the actresses and models spend hours in hair and make-up. Recently, high-end magazines have started photoshopping their covers to the point where the famous women on the cover are unrecognizable. Bodies shrunk to the point where a human vertebrae couldn’t support its head.

And these women are undoubtedly gorgeous. They don't need to be "corrected", because they didn't come off of an assembly line.

See sizism for what it is. It’s completely unhealthy, both mentally and physically. Concentrate on achieving and maintaining a weight that’s appropriate for your height, your age, and your body’s needs.

The Pink Patch helps you physically. You must help yourself mentally. Holding yourself to such an impossible standard will make you miserable and ill. Retain your sanity and laugh in the face of delusional standards of “beauty”.

One final word before returning to the regularly scheduled program: I saw one such horrible post about a model, a woman who funnily enough is famous for portraying an artificially manufactured "perfection" of a woman. In the picture, a very small amount of cellulite on her thigh was visible, and the post went on to make a number of nasty remarks about how ugly her legs were, and how this little indication that she's, you know, human, negated all of her beauty.

I REJOICED when I saw the picture. She's a freaking supermodel. Men would kill for her attention. And she has cellulite. So why should I beat myself up over mine?

Does your diet take the weekend off too?

Finally! The weekend is here. Time to leave the stress and worries of the office or school behind for a few days.

That’s the good news. The bad news is that while you live it up on Saturday, your diet may hit the skids.

Whoops. Take heart though, because according to the Washington University School of Medicine, you’re not alone. In fact, university researchers found that most people who follow a regimented diet and exercise routine during the week, also routinely eat significantly more when the weekend rolls around.

Here’s what else researchers discovered based on 48 study participants:

-- About 36% of total calories came from fat consumed on Saturday, compared to less than 35% during the week.

-- Without intervention, the consistent weekend eating pattern would lead to an average weight gain of 9 pounds a year.

-- Even when study participants either reduced calories by 20% or increased physical activity by a proportionate amount, the weekend pattern remained the same.

Whoa. These are not good thoughts to kick off the weekend with, eh? But hold on…there are some simple things you can do to help keep weekend fun from adding to your waistline.

If you’re going out to dinner or to a party, eat first. Munching on a little healthy something will help you from being starved for fancy food and over indulging in party fare.

Plan ahead by packing up some diet-friendly snacks. This is especially helpful if you’re going to see a movie or attend a sporting event to avoid being tempted by concession stand junk food.

Be pretty in pink. The Curb Your Cravings Pink Patch is totally discrete and highly effective at reducing cravings and controlling your appetite any day of the week, even on Saturday. Even better, click here to get your free trial of the Pink Patch today!

Cool Treats to Bust the Summer Heat, Not Your Diet

How do you cool down when it’s hot outside? Perhaps you reach into the deep freeze for a scoop or two of your favorite low-fat ice cream, or a frozen yogurt or juice bar. Or, if you’re on the road or on a break from work, you opt for an iced coffee to boost your energy and ward off rising temperatures at the same time. The problem is that it’s very hard to exercise portion control with these treats, especially if you’re scooping out the frosty stuff yourself. Worse yet, some of these choices, such as frozen juice bars or iced coffee, can contain hidden diet-busters in the form of added sugar. Fortunately, we have some tips to help you stay a cool cat during the dog days of summer that won’t compromise your waistline.

Iced Coffee Delights

Save yourself a lot of extra calories (not to mention a few bucks), by passing up on coffeehouse-style cool coffee drinks and make your own instead. Just pour some prepared coffee or low-fat cocoa, a low-calorie sweetener, and a few ice cubes into a blender and whirl.


Figure-Friendly Floats

Mix up a scoop of low-fat ice cream with a bit of diet root beer and you’ve got an old-fashioned float with a figure-friendly twist.


Stack S’more

Place a large mashmallow and a few chocolate chips on top of a graham cracker and microwave (on a plate, please) just until the chocolate melts, then freeze. Mmm!


Breezy Bananas

Cut a banana into 1-inch slices. Place the banana slices in a baggie and pop in the freezer.


Frozen Fruit Bites

It doesn’t get any simpler than this, or more satisfying. Keep whole strawberries, grapes or blueberries in the freezer for a fast, naturally sweet treat.

Trying to Lose Weight? Don’t Ditch the Salad Dressing

Bare, naked salads might appeal to some of us, but I think the majority might argue that a plate full of plain greens would appeal more to a rabbit. But, there’s a very good reason why you shouldn’t hold the dressing when it comes to salads, aside from providing flavor. Dressing also provides something your body needs--fat.

Huh? “But, I’m trying to lose weight,” you say. “Why would I want to add fat to my salads?”

The answer is to help your body absorb the nutrients the salad greens and veggies offer, namely cartenoids. Cartenoids are fat-soluble nutrients that lend many fruits and vegetables the colors red, yellow and orange. They are also natural antioxidants that scavenge free radicals. When these healthful cartenoid-containing foods are consumed in an oil-based dressing, they become more ‘bioavailable,’ meaning that the body benefits more from their antioxidant action.

So, does this mean you should slather on the ranch or other creamy dressing? Nope. But, you should reach for salad dressings that are based on oils such as olive, sunflower, or avocado. And here’s the remarkable part: for the most benefit, the dressing should be the full fat version, not low-fat.

Of course, just as with anything else that crosses your lips, moderation is key. In fact, don’t pour on the dressing at all. Instead, serve it up on the side and just dip your fork into it before each bite of salad. That way, you’ll be getting full flavor and the full benefit of a healthy amount of fat to kick those cartenoids into high gear, but without overloading your total fat intake.

One more thing…

It’s okay to splurge a little on some salad goodies, like a slice or two of boiled egg, a dash of grated Parmesan cheese, or fresh fruit. However, skip the croutons and bacon bits.

Don’t Let Fourth of July Party Fare Ruin Your Diet

You know what the Fourth of July means—plenty of parties and backyard barbeques, each one luring you with food and drink from afternoon until well past the last firework display. Of course, you should have fun. After all, this weekend marks one of the nation’s best-loved holidays and it should be spent with loved ones and with an air of celebration. Unfortunately, some of that celebrating could spoil your dieting efforts and your hard-earned weight loss could turn into a few unwanted pounds by Monday morning.

Got July 4th jitters now? Relax. We have some sure-fire ways to help you live it up this Fourth of July without letting temptation rain on your parade.

Drink like a fish. No, we don’t mean load up on the beer or wine. Skip on carbonated soft drinks or calorie-laden fruit punch too. Instead, make sure that you drink plenty of water during the holiday festivities. Stepping up the H2O will not only help to keep you hydrated in the heat, but will also reduce your urge to splurge on other things.

Stand back from the food table. If you put some distance between yourself and the platters of appetizers, snacks and desserts, you’ll be more likely to engage in conversation or another activity instead of slowing strolling past the smorgasbord of treats and popping them in your mouth.

Pay attention to portions. There might be a big spoon in Aunt Jane’s famous picnic potato salad, but that doesn’t mean you have to take a big scoop. The same applies to grilled chicken or steak—use the lovely cutlery provided by your host or hostess to split a piece in two and share it with someone else.

Savor your meal. Eating too quickly can sometimes prompt you to get up for seconds. Instead, take small bites and chew each mouthful thoroughly before taking another. You’ll feel fuller faster.

Ditch the dessert. That classic red, white and blue dessert decorated with colorful fruits might look patriotic, but remember there’s still a layer of cake or pudding underneath harboring unwanted calories and fat. If you do decide to indulge in a piece, make it a small sampling!

Most of all, remember to have fun and enjoy the people you’re with. That’s what’s really worth celebrating.

Happy Fourth of July from our family to yours!

How to Defeat Sizism Syndrome

Setting aside all the clichés and jokes about whether or when ‘size matters,’ it’s a glaring truth that the impact the 'ideal' female image projected toward young women is no laughing matter. Images of the perfect female body are everywhere—movies, magazines, billboards, and (for crying out loud) even in television commercials for a big name health club and spa (that shall remain nameless here).

On some level, you may know that this ideal image is just that—an image. You tell yourself that a piece of glossy magazine paper can’t hurt you. You may not actively strive to live up to someone else’s perception of how you should look either. But, on a deeper level, you may be questioning your self-worth based on a comparison of these perceptions and the real flesh-and-blood you. In other words, you may worry that you’re not good enough to hang with the right crowd. If this fear speaks to you, then you may be suffering from the dreaded but silent disease known as sizism syndrome.

Here’s another truth about women and society: We’re taught from an early age that expressing anger just ain’t pretty. So, what happens when you feel angry whenever you look in the mirror and realize that you’re not the perfect female ideal as defined by the media? At first, you suppress that anger. But, eventually, you internalize it, directing it toward yourself. After all, who else is there to blame for not being a Perfect 10? This way of thinking is a sure-fire recipe for a lifetime of insecurity, social withdrawal and depression, coupled with eating disorders, yo-yo dieting and other destructive behaviors.

Okay, now take a step back…back to the last time you looked in the mirror. This time, though, see yourself for who you really are, not for what size you are or how you compare to others. Acknowledge that you weren’t created from a mold. In other words, you are a unique, synergistic sum of your parts and can’t be defined by the size or shape of only one or two.

Ready to give your sizism syndrome some more medicine? Here are a few more tips to swallow (sans the sugar)...

>> While you’re on the journey to shed pounds and get fit, lose track of numbers. Strive to achieve a healthy weight and body mass that’s right for you instead of trying to become a size whatever.

>> Honor your body and the wonderful things it can do by participating in social activities that promote healthy movement, such as dancing, hiking, swimming, bike rides, etc.

>> Celebrate your body! Forget about skinny jeans and tank tops, if they make you feel uncomfortable. Surround yourself instead with soft, colorful fabrics that flatter your personality as much as they do your shape.

>> Eliminate words and phrases that spread sizism from your vocabulary, whether you use them to judge yourself or others based on appearance.

>> Turn off the television and donate those celebrity magazines to your dentist’s office. Taking a break from media and advertising that promote The Ideal Image can do wonders for your own perception of real beauty.

>> Respect your body. Aside from feeding your brain positive affirmations about your body image, make sure that you eat right and get enough rest.