Tag Archives: healthy

How to Stay Healthy & Fit During the Holidays

25 Nov

Since we strive to help keep our customers healthy with our sushi and other menu items,  we wanted to give you some advice on how to make good decisions this holiday season! Check out what our friends at Lifestyle Revolutions have to say about staying healthy & fit during the holiday season:

 As a fitness professional, I have clients, friends and family members all ask me similar questions: “How do I keep the holiday pounds off?”

Did you know that “holiday weight gain” is ranked as the #2 fear of people during the holiday season?  “Long lines and tough crowds” ranked as #1.  I don’t know about you, I can usually avoid crowds by shopping online, but is it as easy to keep the weight off or better yet, even lose weight during the seasonal months?  I say it is definitely possible and I can give you great tips on how to stay fit, slim, and healthy during Thanksgiving and Christmas.

Before we dive in, let’s look into this “holiday weight gain” concept a little deeper… According to several health studies, most people believe that the average person gains between 1-10 pounds during the holiday season. In actuality, in average, people only tend to gain 1 pound with both Thanksgiving and Christmas!

This actually surprised me a bit because I am used to a heavy amount of new and motivated goal-setters that march into the gym the first week of January with new tennis shoes in hand, fresh yoga mat and a slightly nervous but determined look on their faces.  These folks are ready to get serious about turning over a new leaf and about shedding off their “winter coats”. 

The weight gain most people are referring to is the result of an accumulation of negative behaviors such as 6 weeks of less exercise, an increase in parties and events with high calorie food and drinks available, larger portions sizes during meals which causes the stomach to adapt to large amounts of food, and multiple layers of clothing which can hide the holiday bulge making weight gain seem hidden and manageable. So as you can see, the weight gain that people fear is not a result of 2 days of eating, rather it is the accumulation of choices made during the 6-week period.

What is the plan of action against the holiday offenses? Let me give you a game plan and help you beat the weight gain trend for life.

Game plan for your activity before and after:

1. Studies have shown that if you exercise 30 minutes to 1 hour before the event and also first thing in the morning the day after, your body will store less of the calories as fat.  The body will only store it in a “temporary storage” area: the muscle cells. The problem is when there isn’t any activity or exercise. The body will then store it away nice and tight in a fat cell.  This takes a little more time for you to burn off in the future. 

2. If you are in a situation where you absolutely cannot exercise, do anything you can to help clean, chase the kids around or straighten up any messes. Any activity is better than no activity. Just make sure to exercise at your next available time!

3.  Check out any local running or walking events in your area and ask if any of your friends or family members would like to join you. This is a wonderful mindset switch to a day of activity rather than a day of lounging and stuffing our bellies.

4.  Find pockets of 10 minutes where you can do a short, but intense workout.  An example would be: 1 minute jumping jacks, 1 minute running in place, 1 minute body weight squats, 1 minute lunges, 1 minute wall or floor pushups. Repeat this one more time for a quick, 10 minute workout.


Game plan for your nutrition before, during, and after:

Even though avoidance is the surest way to keep from gaining weight, Aunt Sally’s cherry pie, your office Christmas party, and a large array of holiday appetizers, treats and munchies can be hard to resist. 

1. One of my favorite ways of staying on track is contributing to the smorgasbord with my own dishes that I have made from home.  I set my own diet-safe appetizers along with the others so that I can avoid other foods that may be triple the amount of calories than I was planning on consuming that day. 

2. Keep your calories lower the day before, and the day after so that you can afford to splurge a little on the day of the event.  If I am running errands and I want a healthy, no-guilt lunch, I am going to how do you roll? for their awesome Ceviche Appetizer for 225 calories, 12 grams of fat, 25 grams of carbohydrates, 8.5 grams of protein. I love that I can grab something fresh, and guilt free to keep my energy up and my calories in check.

3. Fill your plate first with lean meats and freshly cooked vegetables (green beans over the green bean casserole).  Pick 2 of your favorite “splurge” items and put half the amount that your normally would onto your plate. Vow to not go back for seconds of those items!

4. Drink water before, during, and after you eat your meal. You will get a feeling of fullness that will keep you from overeating. Also, sipping on water or a non-calorie beverage can keep your from munching on things before and after you eat.


Here are some traditional holiday recipes that have gone to REHAB. Try them out this year!


Green Bean Casserole

4 cups frozen French-style green beans

10 ¾ oz can condensed Healthy Choice cream of mushroom soup

½ cup fat free or light sour cream

1 tbsp diced pimento (optional)

¼ cup canned chow mein fried noodles


  1. Lightly cook frozen beans
  2. Preheat oven to 350 degrees
  3. In a casserole dish or 9×9 inch dish, combine condensed soup, sour cream, and pimento. Measure 4 cups of cooked green beans, add to dish and stir.
  4. Bake for 20 minutes or until bubbly. Sprinkle chow mein noodles over the top and bake 5 minutes more.

Makes 6 servings

1 serving: 102 calories, 2 grams fat, 16 grams carbohydrates, 4 grams protein.


Cranberry Walnut Dressing

1 ½ cups finely sliced celery heart

1 ½ cups chopped onion

3 tbsp butter

1 cup reduced sodium chicken broth (liquid)

16 oz can whole berry cranberry sauce

4 tsp of low sodium chicken broth (powder)

2 cups reduced sodium chicken broth (liquid)

1 tsp ground sage

1 tsp thyme

½ tsp ground pepper

14 oz (about 8 cups) herb-seasoned bread cubes for stuffing

2/3 cups walnuts, toast4ed for 1 minute under broiler to lightly brown


  1. In a dutch oven for stock pot, simmer celery and onion in the butter and 1 cup chicken broth until tender. While onion and celery mixture is simmering in a small saucepan, mix cranberry sauce with the 4 tsp of chicken broth powder over low heat until broth powder dissolves.
  2. Add seasonings and 2 cups chicken broth to celery and onion mixture. Add bread cubes and stir until evenly moistened.  Drizzle cranberry mixture over the top of the bread mixture and sprinkle walnuts over cranberry mixture. Stir to mix evenly. Cover and let sit on warm setting of stove for about 20 minutes, stirring occasionally.

Makes about 16 servings of 1 cup per person.

Per serving: 200 calories, 6 grams fat, 32.5 grams carbohydrates, 4.5 grams protein.


“Fake” Mashed Potatoes

1.5 lb raw cauliflower bunch

¼ cup fat free milk

1/8 cup heart-healthy “butter spread”

¼ tsp sea salt

½ tsp cracked pepper

2 cloves garlic

½ tsp garlic powder

1/8-1/4 cup reduced fat Parmesan or Swiss cheese (optional)


  1. Break up the cauliflower into smaller pieces or chop thoroughly.  Steam cauliflower in microwave until tender and easily pierced.
  2. Add the rest of the ingredients and blend in a high power blender or food processor. Serve very warm.

Per ¼ batch: 180 calories, 7 grams fat with cheese (2 grams fat without cheese), 2 grams carbohydrates, 4 grams protein


Skinny Pumpkin Pie

15 oz canned pumpkin

2 Tbsp light butter, softened

¾ cup light brown sugar, unpacked

½ cup fat free milk

1 large egg

2 large egg whites

¼ tsp ground nutmeg

½ tsp ground cinnamon

1 tsp vanilla extract

1 frozen pie crust sheet, Pillsbury (thawed to room temperature)


  1. Preheat oven to 350 degrees.
  2. Lightly dust a large, flat surface with flour. Roll out room temperature pie crust sheet, so it is thin enough to cut off about 30%, so that your final crust is 5oz.  Place into 9-inch pie dish, cutting off extra dough.
  3. Pour pumpkin into large bowl. Add light butter, and mix well. Using an electric mixer, mix in brown sugar, milk, eggs, egg whites, cinnamon, nutmeg and vanilla. Beat on medium until mixture is smooth. Pour into unbaked pie crust.
  4. 4. Bake 60 minutes or until knife inserted into center comes out clean.

Makes 8 servings

1 serving is 172 calories, 6.5 grams fat, 31.5 grams carbohydrates, 3.5 grams protein



Have a healthy Thanksgiving and Christmas!

Julienne Colon, Lifestyle Revolutions


Healthy Lunches for Back to School

3 Sep


Hi sushi lovers! The following post is another helpful and healthy from our friends at Lifestyle Revolutions:

Hey Mom and Dad, school time is back again and its time to add an important step to your morning routine: packing the lunch box!

Kids love options that are healthy, quick, and easy to eat and even though they may prefer French fries and chicken strips on a daily basis, they also will love the thought you put into packing them a fun, healthy, and thought-filled lunch.  Healthier options may also help them focus throughout class and keep them from feeling a slump in the middle of their day.  Here are some tips, suggestions and easy recipes that will make your kiddo excited to dig in!

Meal Idea #1:

Grilled Cheese Sandwich and “Ants on a Log”

Take a slice of organic cheese between 2 pieces of Ezekial or Whole Wheat bread and cook on stove until cheese melts.

“Ants on a Log”: Take 1-2 Tablespoons of organic peanut butter or almond butter and smear in the “dip” of 3-4 pieces of celery.  Place raisins or dried cranberries on the butter in a row to look like marching “ants”.

Add in a piece of their favorite fruit and you’re good to go!

Meal Idea #2:

Muffin Pizzas and veggies

Toast a whole wheat English muffin. Spread some tomato-based sauce (about 2 Tablespoons) on both cut sides.  Meat-eaters add a little bit of grilled chicken pieces, or nitrate-free pepperoni and sprinkle organic mozzarella cheese on top and put into the toaster oven or under the broiler until cheese melts.  Vegetarian kiddos can sprinkle extra veggies and Vegan cheese on top.

As a side, give them baby carrots, celery, cucumber slices, or broccoli with low-fat salad dressing as a dipping sauce.

Meal Idea #3:

Turkey and Cheese Rollups with fruit and yogurt dip

Roll 2-4 slices of organic, nitrate-free deli turkey and low-fat cheese slices together and secure with toothpicks. Then mix 1 6oz container of yogurt with 1 Tablespoon of organic peanut or almond butter, and ½ teaspoon of cinnamon (optional).  Add the side of fruit to dip the sauce and they are set!

Meal Idea #4: Gluten Free and Vegetarian

Banana Butter Honey Hot Dog

Take an Udi’s or Rudi’s gluten free hot dog bun and smear 1 Tablespoon organic almond butter or peanut butter inside.  Next add about 1 Tablespoon raw honey and place a small banana inside the bun.  Wrap a paper towel around the dog to keep honey from getting bun too sticky on the outside.

Add some veggies like snap peas or sliced zucchini as a side. Yum-o!

Try a few of these out and let us know what your kids think!

Introducing Lifestyle Revolutions

27 Aug

Hey Rollers, we would like to introduce you to our new friends and partners: Lifestyle Revolutions! Lifestyle Revolutions is made up of the husband and wife team, Stephen and Julienne Colon. For the next few months they will be sharing their helpful and healthy tips on how to eat better, live better and feel better. So without further adieu, Lifestyle Revolutions:


ImageHi fellow sushi lovers, I’m Julienne, and I am a health guru, personal trainer, nutritionist, weight loss coach and mom.   I grew up in Dallas, TX and went to Texas State University where I obtained my Bachelor’s of Science in Nutrition and Foods.  After college, I obtained my first personal training certification from The Cooper Institute in Dallas.  Three months later, I earned a second certification in Biomechanics.  Afterwards, I went on to obtain certifications from NASM, and ISSA.  I trained at a large gym in Dallas, where I met Stephen, my husband and best friend.  Not long after we met, Stephen joined the Marine Corps and he soon swept me off to Okinawa, Japan where I trained everyone from moms in their homes to large groups of Marines.

At that time is when I knew deep in my heart that my passion was in helping people. 

To coach and mentor someone to live a healthier life gives me so much joy. When someone says, “I’ve never been able to attack this challenge on my own, but when you started helping me, I realized I could do anything” validates one of my purposes here on Earth.

I’m here to help you and encourage you to make healthy decisions every day. I’ll give you tips on how to create healthy meals for your family, healthy lunches for your kiddos, simple and effective exercises that will make you feel incredible, and also let you know what is to come from your favorite healthy fast casual restaurant, How Do You Roll?.   I am honored to partner with such an incredible company that promotes “betterment” in the world! 

Sushi lovers and those living on the cusp of loving sushi, I’m Stephen and I’m so excited to talk with you about fitness, working out, promoting betterment with your positive lifestyle change, and focused attention on living life to the fullest. Before I met Julienne, I had spent years in Nebraska playing college football and rugby, really beating my body up while not taking care of the small things. Relying on only athleticism and not paying attention to the details of diet and exercise can only get you so far, especially with other people willing to work harder.

After college, I decided attention to detail, but with more structure was what I needed. I moved back to Texas and was shipped off to Boot Camp to become a Marine, and it changed my life! Right before that, I had an even bigger life changing experience; I met my future wife and best friend, Julienne. In fact, she was the one to introduce me to sushi on one of our first few dates, and holy moly – it was awesome! Fast-forward several months, we got married and were shipped off to Japan.

It’s funny to think that one of my first experiences with Julienne, was my first introduction to sushi, and now that we are partnered with one of our favorite sushi restaurants we can experience more firsts with all of you and hope to influence a positive change in your lifestyle!

We’re excited for your fitness journey, excited for you to make healthier choices and last we believe our mission in life is to make your life better by being a part of it!!  

Sushi nutritional information

23 Apr

Although “healthy fast-food” sounds like somewhat of an oxymoron, making quality sushi available for those “on-the-go” was the goal of the Yung brothers when they created HDYR. But just how good is sushi for you, you ask? Depending on how you roll, sushi is quite easily one of THE healthiest options out there. Of course, if you get the fried shrimp tempura covered in spicy mayo, it’s not going to be very healthy, but OH MAN is it delicious! The nori (seaweed) wrap is “one of the healthiest foods you can eat” * with an array of vitamins, minerals and enzymes and only 13 calories a sheet. Fish provide lean sources of protein rich in vitamins, minerals and omega fatty acids. And everybody knows you’re supposed to eat your vegetables; sushi provides a tasty way to do that! Not only do we provide these things, but we take it a step further: our fish is ethically-farmed or wild-caught (so they’re not just good for you, but good for the environment too) and we have completely obliterated MSG from all our ingredients (that stuff sneaks into EVERYTHING!).

For those of you dieting, sushi can also be helpful. Check out this website: http://www.sushiencyclopedia.com/sushi_nutrition_facts/sushi_diet.html

*- quoted from http://www.brighthub.com/health/diet-nutrition/articles/67094.aspx