Garden Lites can help Oprah and YOU go vegan!

Did you catch yesterday's episode of The Oprah Winfrey Show? She and 378 of her staff decided to go vegan for a week. We at Garden Lites were excited to hear that eating healthier, especially vegan and vegetarian diets, had reached the "Oprah" level of awareness. We'll recap it for you here, and give you options to help incorporate some of her ideas into your everyday life.

Who is vegan?

Vegetarian Times did a study in 2008 and found that 1 million people in America follow a vegan lifestyle, they fall within the 7.3 million people who are vegetarians and in addition to that, 22.8 million people lead a "vegetarian-inclined diet". That means 13.2% of the population has adopted some form of vegetarianism. And the numbers have only gone up since!

What is "vegan"?

Veganism is a diet consisting of no animal meat or byproducts. That means no meat, fish, eggs, milk or any other food that came from an animal. For even more about what the vegan lifestyle is like, visit Vegan.com's frequently asked questions page, here.

Why go vegan?

Oprah wasn't shunning the meat industry like her snafu in 1998, instead she was trying to raise people's awareness of what they consume. By stepping back and changing up your patterns, you can create new, healthier habits that promote balanced diet and happier living. Many staffers commented that by the end of the week they were feeling much lighter and full of energy than they had on their previous diets that included meat. Numerous staffers happily (over)shared on their positive digestion experiences. We won't get into that, but it has been proven that eating more fruits and vegetables helps regulate your digestive system. Food expert and author Michael Pollan encourages people to follow these 7 words when it comes to what they consume: "Eat food. Not too much. Mostly plants."

How can you be vegan?

Not everyone can have the help of Oprah's chefs and Harpo's cafeteria working hard to create inventive vegan options. There are lots of resources out there, Vegan Starter Kits and Vegetarian Starter Kits. When re-assessing how you eat, it often means going back to basics in your kitchen, dissecting what really goes into food, and taking out what doesn't need to be there. Restaurants add lots of extra ingredients and calories and when you start cooking at home you'll be able to control what you eat. Many busy people don't have time to cook fresh homemade vegan meals every day and need a fast at-home or on-the-go option. If you find yourself thinking "I like the concept of cutting out meat and byproducts, but I just can't fit it into my lifestyle" that's where Garden Lites can help. Our frozen products can help fill in the gaps when it comes to healthy, meat-free items.

If you are trying the vegan lifestyle, our Zucchini Marinara and Zucchini Portabella "pasta" dishes are great options for you. Use them as a lunch, side dish, or atop pasta for a complete meal.

If you are "leaning in" as they say, and trying the vegetarian lifestyle instead, all 8 of our Garden Lites souffles and dishes can help you keep variety and convenience in your eating ritual. Visit our website, Garden-Lites.com to learn more about all of our products.

Where can you get vegan products?

Oprah's episode was sponsored by Whole Foods, where they carry numerous vegan and vegetarian foods. Many grocery stores are taking on the challenge to provide more natural options for customers. Garden Lites are located in Whole Foods across the country as well as many other retailers. To find our products in a store near you, visit our Store Locator.

In the end, Oprah didn't push the vegan lifestyle on her viewers, but recommended they "lean in" and try eating vegan or vegetarian once a week. The "Meatless Monday" campaign has been underway since 2003 and they do exactly that, promote vegetarian eating once a week. On their website they say "Our goal is to help you reduce your meat consumption by 15% in order to improve your personal health and the health of the planet. [...] By cutting out meat once a week, we can improve our health, reduce our carbon footprint and lead the world in the race to reduce climate change." You can do it, Garden Lites can help.

To learn more about Oprah's Vegan Challenge, click here.

Healthy Tips for Busy Moms

Recently, I've been looking into healthy eating tips for busy moms who have full plates and not much time left for themselves. Obviously I'm going to suggest Garden Lites as a helpful tool to healthy food on the fly, but that's just one piece. Some of the articles I've read are appalling.

This article advises readers to throw out your kids leftovers or else "[...] you're bound to stuff a few of their nuggets or a hot dog in your mouth." They aren't alone in the message they are sending moms. Avoid the junk you feed your kids.

In the spirit of "getting real"... C'MON PEOPLE!

The best solution to eating healthy with a busy family is to involve your family. No more cooking multiple dinners to appease everyone's pallettes. You should cook for the lowest common denominator. Are you trying to incorporate healthy fruits and vegetables into your daily life? To drink more water? Move more? Get everyone into that mindset. Make it a game! Keep a chart on your fridge to keep track of how many glasses of water each of you has had per day. After meal time, go for a family walk around the block or shoot hoops. See who can reach their daily recommended amounts of fruits and vegetables first. (Okay, that one is a little dorky, but hey - maybe it'll work?)

If you consider a food not worthy of entering your healthy lifestyle, why feed it to your kids? Teach them about reading food labels, what each nutrient means and how it helps your body function. Make it a challenge to find clean food labels when you go grocery shopping. (*Ahem* - Garden Lites) As the healthy challenge progresses, your kitchen will be rid of temptations and full of healthy options for everyone.

When it's not just you versus the world, you stand a fighting chance to maintain your healthy lifestyle. Also, you have your very own support system! What better way to teach kids the importance of nutrition early on? You will be giving them a lifelong tool for success. And for you? Another chance to get into your skinny jeans.





If you don't know where to start with healthy meals your kids will love, check out Meal Makeover Moms!

Been there, done that. Working towards the t-shirt.

They say if your ears are burning, someone is talking about you. But if your legs are burning, it means you're training for a 5K.

It's crunch time for me, as I am almost a month away from race day - Saturday, February 12th. I did my best to stay healthy over the holidays, but having 4 weekends in a row celebrating with different family groups was a big challenge. Now I am back into the swing of things, almost all of the cookies are gone, and I'm ready to get running.

These past couple months since resolving I will run a 5K have been rocky. Despite being excited at the idea of being one of "those people" who do races, I couldn't find the motivation to actually go out and start. I'd think about it a lot though. If thinking about exercising actually burned calories, I'd be set. Too many excuses were at my fingertips. I guess I expected that one day I'd be so ready that I'd just feel the urge to run. Lo and behold, that happened. I don't think this is normal for people, but yesterday I suddenly got the urge to put on my running shoes when I got home from work and run. Not just run, try the whole 5K distance and see how I did.

I enlisted the help of a running buddy and set forth. Amidst the dark, still snowy streets of Queens, I gave it my all. Before I left the house, I researched online a spot 1.7 miles away (the movie theater) and purposely left my money at home to prevent any last minute "Why don't we just stay here and catch a movie?"

I won't say it was fabulous. I huffed and puffed the whole way, trying to keep my whining at bay. We jog/walked it, and it took a while. My goal was to get to the halfway point in 20 minutes, and we achieved that. Overall the 5K took 50 minutes (including the .3 extra miles on our route) I'd like to get it down to 30 for race day. I heard for beginners, the 30 minute mark is a good, attainable goal.

I think my next training goal will be to jog for 30 minutes straight without stopping. Hopefully that will get me accustomed to a steady pace. No matter what I do next, it feels easier to get up and go because I've already been there. I guess Nike had it right when they said "Just do it." It really helps get the momentum rolling!

Cancer Fighting Ingredients According to Dr. Oz!

Dr. Oz had a show segment highlighting the top 3 vegetables that are known to be cancer fighting.

See if you can guess them!...

...Now find them in our Garden Lites products!!!

Week ?? Weigh-In

Okay, so I've fallen off the Garden Lites Challenge horse. I thought "All right! I hit a great weight, now I can go back to how I ate before to maintain." Nope!

Here are some things that have happened lately...

2 Christmas Parties.

• Cookies, cookies, cookies.
• A love of spiked hot chocolate.
• Appetizers I lose count of.

I switched my 1 Garden Lites a day from my dinner meal replacement to my sometimes lunch.

• Now I am not substituting a healthy alternative for a sometimes 1,000 calorie meal.
• I went back to eating late dinners when my partner comes home.
• Winter meals are not as forgiving as summer meals.

It's cold out.

• I am a victim of the winter blues.
• With it being dark by the time I get home, I don't get out to move around.
• It's too easy of an excuse to blame the cold weather for anything.

So there is my sad list of excuses that are neither excusible nor acceptable. It is no wonder I gained back.... 3 1/2 pounds! Yikes!!!

As I am packing for the first of 3 back to back weekends of family holiday gatherings with sweets, big meals and laziness, I needed that wakeup call. No wonder everyone starts the new year with a diet. But maybe if a little health consciousness returned right about now it wouldn't be that big of a struggle to start the new year with a good rhythm already in place. Sometimes the situation is unavoidable, but it is possible to control what gets onto my plate and into my stomach.

As for the weather, there's nothing I can do to change the forecast, so I'll just have to work extra hard to keep myself motivated to move. That looming February 12th date of the 5K is helping push me to find some plan that works for me. Garden Lites will help with the rest!

Happy Holidays!

Julie

GL Recipe Box: Holiday Hit!

Have a holiday party you're invited to but can't think of what to make?

This easy recipe has all you need: festive colors, GREAT flavor, and ready in minutes!

Zucchini Marinara Bruschetta

1 Baguette

Garden Lites Zucchini Marinara

Shredded Cheese

Olive Oil

Slice the baguette into 1/4 inch slices. Drizzle olive oil on slices.

Toast bread slices (either in a toaster or in the oven)

Heat Garden Lites Zucchini Marinara according to instructions.

Spoon a dollop of Garden Lites Zucchini Marinara onto toasted bread slices.

Sprinkle with cheese.

Enjoy!

GL Recipe Box: Breakfast "Scramble"

Garden Lites for Breakfast? You heard right! Now you can enjoy your favorite vegetarian souffles morning, noon and night!

One of our staffers came up with this delicious variation on the Zucchini Marinara dish that packs a good dose of protein to start your day right.

Ingredients:
1 bowl (7 oz.) Zucchini Marinara
2 large Egg Whites

Preparation:
1. Remove Zucchini Marinara from bag.
2. Heat on high for 3 ½ minutes.
3. Pour egg whites into the bowl and carefully stir in until well combined.
4. Heat on high another 3 ½ minutes. Let stand 1 minute.

*For another variation add 2 Tbsp. shredded reduced fat cheese in step #2 and heat on high for 4 minutes in step #4. (Adds 40 calories and 5 grams fat)

Egg Whites add 40 Calories and 8g of protein, which make the "Scramble":

150 Calories.
11g Protein.
5g Fat.
3g Fiber.
Yummy.

From Zero to Hero: Exercise Plans

...Tired of being winded at the top of staircases?
...Looking to tone up?
...Just want to challenge yourself?
...Want more energy throughout the day?

You're ready to get real about moving more and maintaining a healthy lifestyle.

Whatever your reason for getting here, you're here. You've made it. Congratulations! You are motivated enough to make a change for the better. But where to begin?

I spoke before about how difficult it is to stick to vague goals [see: Moving Towards your Goal] and how formulating a specific achievement you want to reach gives you a greater chance of accomplishing that goal. For me, I couldn't find motivation to exercise each day even though I kept telling myself I was going to exercise more. I chose running a 5K as my goal. In order to give myself a fair chance at accomplishing that goal, I am giving myself enough time to healthily get my body ready for such an event. I have taken all the steps to allow myself to succeed. Unrealistic goals do nothing but deter you from accomplishing them.

Going from "homebody" to "toned body" takes a lot, but there are some exercise plans out there that help. Many people recommended the "Couch to 5K" plan that's out there: Couch to 5K which guides runners from nothing to superstar in 9 weeks, 3 workouts a week. I've also researched the Mayo Clinic's 7 week plan, with some form of exercise each day: MayoClinic.

Once you're in 5K shape, there are other sources out there. MarathonRookie.com gives training schedules for both the half marathon (in 10 weeks) and marathon (in 16 weeks). Do not just jump into these plans though, your body will not be conditioned properly and it can cause injury.

With all of these plans (and numerous more!) out there, it's up to you and your doctor to know what's best for you. Maybe your schedule changes all of the time, and you're only able to get a few workouts in a week. Maybe you need the structure of a little exercise every day. You know yourself best. Even if it just means taking a family walk after dinner each night, it's a great way to encourage a healthier lifestyle for yourself loved ones.

Recipe Box: Baked Breaded Chicken

When I get home at the end of the day I want something filling, but not too heavy. Healthy, but indulgent. I want to be the reason the hallway in my building smells so great. When people ask whose oven that aroma is coming from, I want to proudly say, "Mine!"

This easy recipe, paired with a Zucchini Souffle side dish, saved my reputation in the kitchen. [My first cooking experience to follow the recipe...] It's not the most exact in measurements, but that's what makes it your own. The Zucchini Souffle balances the chicken well and adds 2 full servings of vegetables on the side. Much better than mashed potatoes!

Baked Breaded Chicken

Boneless, skinless chicken breasts
Egg white
Milk
Bisquick
Italian flavored bread crumbs
NutraSalt Italian flavored Sea Salt (Low Sodium!)
Chili Powder
Garlic Powder

Preheat oven to 375.

Cut chicken into smaller pieces. In a bowl, combine 1 egg white with a splash of milk. Whisk with a fork until mixed.

In another bowl, combine equal parts Bisquick and bread crumbs. Add a dash of each remaining seasoning. Mix.

Dredge the chicken pieces in the wet mixture, then in the dry ingredients.

Place breaded pieces onto a greased baking sheet.

Cook for 45 minutes or until the internal temperature is 160 degrees. (I always use a meat thermometer to ensure safety)

What you get is nice juicy pieces of golden breaded chicken. The aroma will fill your kitchen and delight those you are cooking for. Because the chicken has been chunked into smaller pieces, it also helps to control portion size. Bon Appetite!


And now, a story...

My first time cooking:

The first time I cooked for my boyfriend I got the idea that he liked quiche. I researched recipes, did all my shopping and spent the good part of an afternoon assembling and baking this homemade quiche. When my boyfriend came over he appreciated my efforts. Even though he really wasn't a fan of quiche, he took a big serving of my culinary masterpiece. Of course this was after we sat around for hours beyond the recipe called for - waiting for the eggs to fully cook. It was 10p.m. by the time we deemed it safe to eat and he took a big first bite.

Boy was he surprised! He did his best to grin and then gulp down his bite. I think his future flashed before his eyes. The horrible meals to come, the nights having to pretend to eat, the acceptance that I could not cook like his mom, let alone cook at all. I didn't get what the big deal was until I took a bite. Oh my goodness. It was the nastiest thing I had ever eaten. I quickly looked at everything I had put into this bomb of a meal. Eggs..check. Cheese..check. Crust...oh. I didn't think of it at the time, but at the store I bought a pre-made crust for my quiche. Thinking all crusts were the same, I bought the one that resembled the picture on my recipe. Big mistake. I had made my quiche with a sweet shortbread crust. Needless to say, we ordered out that night.

Since that stomachache of a night, I have been working towards improving my reputation. After making my chicken recipe the other night, my boyfriend declared to me, "Wow! You are a really great cook." It took several years, but I have wiped away that memory of the quiche and am on the road to future culinary success. Thanks, Baked Breaded Chicken and Zucchini Souffle!

Refusing to Fall Back with Exercise

Mission "Get Buff" is underway! It's much easier to get out and be more active if I'm not thinking of it as a form of dieting. I am supplementing my Garden Lites meal plan with great sources of protein, like chicken, and making sure I drink lots of water.

I'm not the type of person to just jump into anything without hours of research and preparation put into it first. I also found it difficult to say at the beginning of last week "Yeah, I'll start my 5K training next Monday..." and then sit around waiting to be active. So this weekend I did a little unofficial exercise preparation for my exercise preparation.

Saturday my exercise buddy (boyfriend) and I walked around Manhattan and tracked our mileage on his smart phone. I was already winded by the time we reached the top step of the subway stop to begin our walk. I am out of shape. We logged 5 miles in a couple hours, and my legs could feel it the next day.

I printed my workout plan (I'm using the Mayo Clinic 7 weeks to a 5K program, but I'll review other plans later this week) and read it over Sunday so I'd know what I was getting myself into. The Mayo Clinic program works in 30 minute work outs with intervals of running and walking. 30 minutes? Simple.

Sunday was laundry day, so while the clothes were in the washer (for 30 minutes) I thought "What better time to try out this workout?" Exercise buddy in tow, we set out "wogging" all over town for 30 minutes. Wogging is a term coined by my father 12 years ago. When you walk and jog intermittently, it feels wrong to tell others you went for a run. So instead, you wog. I am glad I had someone with me, because it looked a little silly to run for 15 seconds and then walk for 45. Tonight, I will attempt my official start on the exercise plan, and will brave the wog solo.

Here is what I have learned from my pre-pre-5K workouts:

1. I am embarrassingly out of shape.
2. I still need to take my inhaler before any form of exercise.
3. I need new running shoes.
4. I need a good workout soundtrack.

Did anyone else "get moving" this weekend? What did you do to inspire more mobility into your daily routine? Share with us here or on our Facebook page! www.facebook.com/GardenLites

Also, I am accepting suggestions for workout songs to add to my play list.

Exercise and Me: A Timeline

I have always thought of myself as the underdog. Growing up I was short, slow and asthmatic...

Not much has changed.

But what I lack in physical ability, I make up for in heart. When I was on the recreational soccer league from ages 8 through 11, I earned the nickname "Mad Dog." I would run up and down the field like a rabid little puppy darting between all the taller girls to get the winning goal (okay, I don't know if I ever helped a win, but it sounds more inspiring). I still wear my blue number 7 t-shirt from 4th grade and appreciate that the style was to wear giant over sized shirts back then.

By the time I hit middle school, I wanted to stay active but my Mad Dog skills didn't qualify me for any team that require try outs. This is how I ended up on the Cross Country team: everyone got in. I have always been a sprinter, whether it's my short attention span, or the fact that my legs quit after 100 paces, I just always preferred a race that was over in seconds rather than what felt like hours. But there I was, jogging my heart out.

Thinking back to those days, I can still feel the sharp tingling in my throat, the wheezing in my chest, and the constant wonder "Why am I doing this?" My poor parents would cheer me on relentlessly, probably just supervising me so I didn't pass out. But I did get a t-shirt for participating - it even had my last name on it - and I wore that shirt for years, until the tattered shreds were no longer fitting for a shirt that read "Pain is temporary, Pride is forever."

When I got to high school, you'd think I'd learn that I was better suited for more sedentary activities. Painting, reading, sitting. But no, there I was back out on the track. My older brother ran track, so clearly there was no other option. Needless to say, he inherited the same athletic abilities I did, but we won't go into that.

I'm actually quite proud of my time in high school track. I focused more on shorter races and came to terms with the fact that I was never going to win a race. But what I did do was figure out which event had the least number of participants. You see, track is all about gaining points. Points for coming in the top three, points for beating a personal best, points for creativity... okay, I wish. I joined the 300M hurdles because no one else wanted to do that race, and as long as I showed up, I would earn points. And points meant the possibility of earning my letter. So I ran and tripped over hurdles for two consecutive months with one goal in mind: a letter jacket. Yes, that is weird for a girl to want a letter jacket of her own, but I liked to have clothing that made people think I was athletic.

Sure enough, I did it. I proudly wore that jacket until college. Once I hit college, I only dabbled in jogging. The school gym was free for my senior year, so I hopped on a treadmill 5 times a week and got in the best shape of my life. Since then, I've tamed down my desire to prove the asthmatic girl can hold her own, but there's been one dream of mine I've never given up... Racing in a 5K.

Have you figured out why? Free t-shirt.

I knew people who had a whole drawer full of t-shirts collected from various races. Every time I see someone wearing a shirt from a race they participated in, I have a deep respect for them. I don't even like t-shirts, but I'd like to be that person, just once.

It's a great side effect that training for this race will help me in Mission "Get Buff." The healthy lifestyle I've adopted will be a great foundation to build on when I start asking more of my body in the coming months. Also, this whole fantasy of a t-shirt is a great motivator to me. A much more specific and tangible goal than just "Exercise more." Now my goal is "Exercise more in order to build strength and participate in a 5K." Which 5K is still undecided, but something probably in February.

I suggest you sit down and take the time to write down specific goals you have for yourself. You may want to change some things in your life, so find some specific stepping stones that will help you get closer to your goals. Sure, it'd be great to join in a half-marathon, but if you make such grandiose goals, they can become overwhelming. Baby steps towards a better you.

Moving Towards Your Goal

I have been very pleased with my progress in the "Get Real" Challenge since we've started in mid-August. I've lost weight, gotten better about what I eat and even inspired others to take on healthier lifestyles! So what's my problem? Why do I feel.... stagnant?

My weight loss has hit a plateau at 9 pounds, but I've really liked the changes in me both inside and out. I don't feel like I have to lose more weight, and my original goal of 20 lbs seems over the top. To me, this isn't a failure in the challenge, this is the GOAL of the challenge. Not weight loss, but finding a way to improve my lifestyle. Looking in the mirror and liking what I see is a great improvement. But I know myself, I like to be constantly challenged. Mission "Like My Body" is accomplished. What's next?

Mission "Get Buff."

I pride myself on my ability to keep up with the boys. At Kosherfest, I was schlepping boxes as much as the other folks, and every time I heard a guy impressed with my lack of daintiness I chose to take it as a compliment. But now, a week later, still feeling each lifted box in my back and shoulders, I realize I am out of shape. And I want to change that.

Vague goals are hard for me. "Lose weight" doesn't spark any sort of fire within me. "Be healthier" is a cop out. "Exercise more" will not help me avoid my snooze button. So what I am doing is forming a more specific event that I will work towards. This event will not be the "end point" of my healthy lifestyle journey, but a mere pit stop along the way. As my first step toward "Mission Get Buff" I will be doing a 5K.

To some, a 5K is just a simple foot race. 3.1 miles... piece of cake. But to me, this has been a dream for quite some time.

Come back to the blog tomorrow when I'll give a little more insight as to what a 5K means to me, and follow me as I train in the next few months. I'm really excited about this upcoming challenge, I hope you are too! As part of your "Get Real" Challenge, try to focus this month on moving more.

"Get Moving" can mean many different things, but here are a few suggestions (feel free to comment with more!):

• Walking
• Jogging
• Running
• Dancing
• Taking the Stairs
• Martial Arts
• Rock Climbing
• Biking
• Hiking
• Swimming
• Jumping Jacks
• Roller Blading
• Playing Sports
• Frisbee

Back & Better Than Ever!

I'm getting back on the blogosphere after taking a brief hiatus to organize Kosherfest. I met some great bloggers there, and there has been a lot of buzz about our Garden Lites!

I thought I'd share with you one blogger's review of our award-winning Zucchini Marinara.

Garden Lites is a great option for Chaviva since she is a kosher AND gluten-free consumer. Here's her take, from her blog The Gluten-Free Kosher Critic.

Gimme Some Garden Lites!

Don't have time to read it all right now? Here are some highlights:

I would venture to guess that the only meal-like kosher, gluten-free option
for the health-conscious consumer is Garden Lites, which I blogged about in the
past.

I end up eating soup for meals every day and struggling with
hunger throughout the rest of the day. The kind gal behind the Garden Lites
booth [Peg] explained that she eats the Zucchini Marinara every day for lunch
and has lost some weight as a result. [Over 7 pounds at this point!]

This is ONE point on Weight Watchers. ONE POINT. You could eat two of
them and still be doing yourself some good.

We couldn't agree with you more, Chaviva!

Kosherfest BEST NEW Product: Garden Lites Zucchini Marinara

WE WON!!!

Come visit us at Kosherfest - Booth 311

October 26 & 27!

Recipe Box: Thanksgiving on the Go!

With October underway and summer feeling like ages ago, it's time to find some warm, healthy comfort food as we progress into autumn. One of the best (and worst) things about this time of year is the family gatherings. Even if your family isn't the best company, just think of the food!

Many of us have fond food memories from childhood: plates stacked high full of a fresh Thanksgiving meal, post-meal nap time while watching football, pies pies pies. Okay, okay I'll stop. Holiday time as an adult is just as much about food as it is for a child, except we're looking at that pie with disdain. All that hard work during the year down the tubes for a couple meals chock full of carbs and sweets. Well, it's time to change that. Here's a Garden Lites take on Thanksgiving that gives you all the tasty highlights without any of the guilt. And you don't have to wait until November to enjoy!

Thanksgiving Necessity 1: Turkey
Get some healthy sliced turkey from your deli counter. 2 slices = 60 calories. 2g fat. 0g fiber. 10g protein.

Thanksgiving Necessity 2: Stuffing
Stove Top has just come out with these Quick Cups that are a great and handy way to bring Thanksgiving with you wherever you go! 1 serving = 110 calories. 2.5g fat. 0g fiber. 3g protein.

Thanksgiving Necessity 3: Butternut Squash
Garden Lites Butternut Squash souffle contains 2 full servings of vegetables so you can skip the green bean casserole! 1 souffle = 180 calories. 0g fat. 2g fiber. 5g protein.

Thanksgiving Necessity 4: Cranberries
The health benefits of cranberries are great! They are considered one of the "Super Food"s and for good reason, they help prevent and treat many different ailments, and research is now thinking that cranberries may help prevent cancer! There are many ways to get cranberries, but you have to be careful of the sugar intake. I suggest adding a handful of Ocean Spray Craisins to your souffle to give it some kick! 1/3 cup = 138 calories. 0.5g fat. 3.7g fiber. 0.1g protein.

It may not be the big feast you're used to, but your waistline will thank you!

Total Meal:

488 calories

5g fat

5.7g fiber

18.1g protein

Typical Thanksgiving Meal:

1,450 calories (NOT including dessert!!)

Get Real: Confession

It's time for me to be honest. I have some secrets.

If we're going to be going through this "Get Real" Challenge together, I think it's time I "get real" and tell you a few things about myself.

Confession #1 - I do not own my own belt.

When I moved to NYC and put on the weight, I had a hard time accepting my new body. I used a belt that was a leftover costume piece from a play I worked on. It was a small man's belt and it wasn't long before I outgrew it. Not wanting to purchase my own daily measuring device, I stole my boyfriend's old belt. It's been a slow and steady process, but I am finally on the smallest setting of this tattered piece of leather. It might be time for me to invest in my own beautiful woman's belt. I don't know if I am scared or excited.

Confession #2 - I have a box of clothes in my apartment labeled "Almost Fits Me"

I have dragged this box around for 3 years, through 5 moves, and I can't seem to get rid of it. I am not even sure if the clothes are a realistic size for my goal weight/shape, I've gained some curves in the past years that I think are here to stay. But man I love some of those pants! I went on an extreme clothes shopping binge right before moving to New York (pre-20 lbs of weight gain) and have only worn some of those clothes a handful of times. Sometimes when I'm feeling particularly thin I go into my "Almost Fits Me" box and put on a pair of pants. Most recently I can get them on, but cannot button them. That is HUGE. Before I couldn't get them past my thighs. But I think my little dress up ritual is unhealthy and may be setting up unrealistic expectations.

Confession #3 - If given the option in a restaurant, I will ALWAYS choose the cream sauce.

I'm sorry but I have my own limits. I can "get real" when it comes to eating more vegetables and doing some yoga, but I can't give up my creamy alfredos, gorgonzola, or any form of cheesy sauce goodness. I am human. The way I have combatted this problem is portion. I think that's still getting real.

Ahhh, I feel better already. Now that you know these deep dark secrets of mine, do any of you have similar stories? A specific item of clothing you idolize? Your kryptonite food? Let me know so I'm not hanging out on this limb all alone.

A Little Garden Lites Blog Love

We've had lots of online love for Garden Lites recently and I wanted to share some reviews with you!

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Hungry Girl creator Lisa Lillien, known for steering health conscious ladies in the right direction, recently highlighted Garden Lites in her "Spotted on Shelves" section of her daily newsletter.

"Stop whatever you're doing/eating and pay attention! These freezer-aisle veggie
soufflés are SUPER tasty, come in AMAZING varieties, and have GREAT stats."

Read the full Hungry Girl article here.

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Florida Coastal Cooking recently highlighted Garden Lites as her most recent Food Find.

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Gluten-Free Fun shared with her gluten free community how Garden Lites changed her views on pre-packaged foods.

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Week 6: Time to buy new pants?

It's been a while since my last update, but that doesn't mean I've stopped challenging myself!

Let me give a quick recap of how the first month (or so) has gone for me...

Week 1: Lost 4 lb - Added lots more water.
Week 2: Lost 1 lb - Started reading food labels.
Week 3: Lost 0 lb - Worked hard to maintain loss during Labor Day weekend.
Week 4: Lost 1 lb - Started yoga in mornings.
Week 5: Lost 0 lb - Family visited, leading to a food tour of NYC.
Week 6: Lost 2.8 lb - I'm back!!!

I am just shy of the 9 lb mark and I couldn't be more motivated. Even though I have had a few weeks with only small changes, it's the fact that I haven't GAINED anything back that I am holding onto.

This past week has been tricky. The passing of a family pet and week long celebration of my mother's birthday (Happy Birthday Mom!) would - in the past - cause me to over indulge in sweets and comfort food. But this week I focused on portion control, and didn't eat just to make myself feel better. I even treated myself to some great desserts along the way!

Now that the house guests have departed and life is returning to normal, I'll be sure to add back in the regular exercise and earlier dinner times that weren't there before. This way, if all goes well, those will become the new normal and it won't feel like making an extra effort. Dinner time alone has been a huge change. With opposite work schedules than my boyfriend, I'd find myself eating my dinner at 10 o'clock most nights. That's not good for my body no matter how healthy the food is! I've heard many people have 8 pm as a cutoff, so I will give that a try starting this week - stay tuned for the results!

So overal, 8.8 lbs is a great achievement and I can definitely notice the change! My clothes are fitting more loosely, I'm on my last belt hole, and I've gotten many compliments from friends! I highly recommend this challenge to those wanting to feel better inside and out.

GL Focus: Kosher

What does "kosher" mean?

When I applied for my current job in the kosher food industry, my understanding of "kosher" was that a rabbi would come into your home and say a blessing over your microwave or stove, and then it was kosher. Boy I had a lot to learn!!! During my interview process I would go home and Google as many terms as I could. I started inquiring about the little symbols I had seen on products all my life but never took the time to understand. I wanted this job and I knew with a bit of research I could impress my future bosses with my wealth of kosher knowledge. Months after hiring me, my manager told me, "You had me at 'hechsher.'" So what exactly are those symbols and what does it take to be able to certify your product as kosher?

[Blogger's Caveat: This by no means is a total rundown of the Jewish law, but it is an understanding for people who, like myself, never understood what being "kosher" entails.]

Back in April, The New York Times ran this article on the rise in popularity of kosher products, citing that only 15% of kosher product consumers do so for religious reasons. So what is it about kosher food that attracts the other 85%?

#1. Kosher is not just for the religious.
It means the health standards are higher and supervision is key to maintain those standards. Kosher laws regarding slaughter are so sanitary and supervised, the USDA's regulations are not as strict and often kosher butchers are exempt from the USDA rules since they already go above and beyond the USDA requirements. [Dietary Laws explained]

#2. Bug free.
When it comes to produce, being kosher means the fruit or vegetable you are about to eat has been inspected for bugs. This is key for any consumer. Each Garden Lites souffle and dish has gone through rigorous inspection to ensure every fruit and vegetable used meets these laws. Also, the fruits and vegetables go through a series of washes in order to ensure the best quality possible.

#3. Classifications of Dairy, Meat, or Parve help those with specific dietary needs.
Since kosher products define themselves on the label in order to keep dairy and meat products separate, it is very helpful to certain groups with dietary needs. If you are a vegetarian, you can avoid the meat labels, or if you are vegan, you know which foods contain dairy. Be aware that there are some ingredients that vegans and vegetarians do have to look out for - fish and eggs are considered neutral so for those avoiding them, be sure to read your labels!

These are just the basics of all that goes in to being a kosher product, but I feel it gives a good understanding to those new to the concept of "kosher." I know from personal experience, after learning about the standards that kosher products are held to, I began looking for the notation on products I would typically purchase. Each symbol, or hechsher, represents a different certifying organization. Depending on how strictly you follow the kosher law, different hechshers also come with different levels of supervision. To learn more about one of our certifiers, Star-K, you can check out their website.

New Year Resolutions

One of the great things about Garden Lites is that it's Kosher (Look for details on what that entails in an upcoming GL Focus!) and one of the great things about working for a Kosher company is the extra vacation time! Rosh Hashanah begins at sundown (Shana Tova!) and thus kicks off my 4-day weekend. To most, that would seem like a great thing, but I am terrified. I do not know if I can survive 4 days of trusting myself to not eat my way through my apartment. If I just winged it and went in with high hopes I know I would fail, so I have put together a list of reminders for myself.

• If Hoda and Kathy Lee are on, you should have eaten breakfast by now.
• You may think "It's okay, I'm on vacation!" and want to go to the bagel store around the corner but resist. Not worth it.
• If a cooking show comes on TV, turn the station. Or better yet, pop in a yoga video! Sitting and watching food is just mean.
• Get out to the local park once a day. Don't wear a watch, just keep walking until you start to feel tired from walking. Then walk a little more.
• If you feel like there's only bad food choices for you in the fridge/cupboards - make a list. Really think about what would help you to stay on track. Then go grocery shopping, but stick to your list.
• By eating several small meals it'll save you from binging on fatty snacks and raiding your boyfriend's ice cream stash.
• If you find yourself standing at the fridge, ask yourself "Am I really hungry? Or am I bored?" If you're bored (which I know you are) then leave the house and don't come back until you're no longer bored.
• Only go out to eat once (if at all). Challenge yourself to let those leftovers last 2+ meals.
• Drink 2 water bottles a day.
• Stop eating by 8pm. If you get hungry after that, have some water.
• Don't weigh yourself. Losing a pound may encourage you to treat yourself... it's better for you not to know until Monday.

It might seem like a lot, but it's good for me to acknowledge my weak points and to have ideas on how to improve myself. I find a lot of times I realize that what I am about to do is bad (turn off my alarm instead of getting up to exercise, have a piece of cake, eat an entire sleeve of Ritz crackers) but I make some excuse to justify my actions. "I deserve it" should be banned from my vernacular.

My personal belief is if you acknowledge something in your life should improve and you let it continue to be sub-par, then that's a reflection on how you value yourself. I owe it to myself to find my willpower. After all, I deserve it.