HAPPY Monday :D
How are you doing? I hope you had a FITastic weekend!! It's the beginning of another week, so lets jump right into today's post and make this a productive week! Bring it on!!
The following are some simple swaps you can make to cut down on calories and sugar while revving up your metabolism with extra fiber and protein! Sounds great, right?! :D Keep reading and try these quick kitchen upgrades for slimming down!!!
- Pecans are good but WALNUTS are better!
Pecans are lovely nuts but if stomach melting is your goal, you want those babies called walnuts. They're 1 of the few nuts rich in omega-3 fatty acids, which help reduce fat storage and improve insulin metabolism.
- Wheat Pasta is good but CHICKPEA PASTA is better!
With double the protein and 4 times the fiber of wheat pasta, chickpea pasta turns a traditional carb-based meal into a muscle-building fat fighter. Yes, please :D
- Popcorn is good but TIGER NUTS are better!
Tiger nuts are made of neither tigers or nuts...lol! They're actually tubers, which means people with nut allergies can safely eat them. A serving of 20 tiger nuts delivers only 60 calories.
- Bean Dip is good but GUACAMOLE is better!
High in fiber and heart-healthy monounsaturated fat, a half cup of guacamole gives you more than 7 grams of fiber while most commercial bean dips will deliver only about 2. Mix 1 ripe avocado, the juice of 1 lime, 2 tablespoons of chopped, fresh cilantro, and a pinch of sea salt. This is sooo good baby :D
- Eggs are good but OMEGA-3 EGGS are better!
You can improve the fat-fighting power of eggs by choosing omega-3 enriched eggs, which are laid by hens that are fed flaxseeds, chia seeds, and fish oil. Why eat anything but the best?!
- Baked Potatoes are good but SWEET POTATOES are better!
Among the magic ingredients in sweet potatoes are carotenoids, antioxidants that stabilize blood-sugar levels. Make me some potatoes that are sweet :D
- Flour Tortillas are good but CORN TORTILLAS are better!
This simple swap can make all the difference, even when you're eating a bean burrito. Two corn tortillas can add 3 grams of fiber for as little as 80 calories and 1 gram of fat. Two flour tortillas will give you just 2 grams of fiber but with 260 calories and 10 grams of fat.
- Black Tea is good but WHITE TEA is better!
I personally don't drink tea but for those of you who do...white tea simultaneously increases the breakdown of fat and blocks adipogenesis, the formation of fat cells.
Even if you're already mindful of what you eat, there's always room for improvement! Work for that body you want by stocking your kitchen with the best fat-fighting foods!! You got this!!!
See you right back here on ThursYAY! Be healthy!!
Hi there! HAPPY Wednesday :D
How are you?! How's your week going so far?! Are you CRUSHING IT or are you reading this and thinking, I need to get motivated...lol?! Feel free to jump in anytime...remember you can only fail if you give up!!
If you're reading Fitness Blogs (I'm HAPPY this is 1 you're reading), then at some point, 1 of your goals may be to scale down or look more FIT :) Am I right?! I can't stress enough how important it is to exercise AND eat healthy if you want to drop pounds!!
Today's post is on POWER FOODS! Buy the following 5 foods and eat your way to a smaller size!! YOU GOT THIS :D
1. SALMON - This rich protein has the power to fill you up, thanks to plenty of healthy fats that also pack metabolism boosting omega-3's.
2. EGGS - 2 have nearly a quarter of the satiating protein you need in a day. 1 reason research shows that eating eggs in the a.m. equals eating less all day long.
3. CUCUMBERS - More than 90% water, cucumbers are great for beating bloat or when you want a crunchy snack for next to no calories.
4. HAZELNUTS - The smoky nuts are loaded with monounsaturated fats that can help blast belly blub. They also contain ample fiber, folate, and potassium.
5. STRAWBERRIES - A recent study found that munching on these berries instead of other sweets led people to eat an average of 134 fewer calories at their next meal.
Keep reading and find out how to incorporate these foods into delicious meals :)
BREAKFAST: Salmon Scramble
Saute 3 oz sliced raw salmon in 1/2 tsp olive oil until fish is opaque, about 1 to 2 minutes. Add 2 beaten eggs and scramble to desired doneness. Serve with 1 cup spinach drizzled with a mixture of 1 tsp olive oil and 2 tsp balsamic vinegar.
LUNCH: Deviled Egg and Cucumber Sandwiches
Slice 2 hard-boiled eggs in half. With a fork, mash yolks, 1 tsp Greek yogurt, 1/2 tsp Dijon, and 1 tsp chopped dill. Spoon into egg-white halves. Spread 1 slice Ezekiel bread (crust removed) with Dijon and slice diagonally into 4 pieces. Top each with 2 cucumber slices, 1 piece feta, and deviled egg.
* OMGosh...i LUV LUV LUV these sandwiches :D
SNACK: Quick Pickles
Sprinkle 2 sliced cucumbers with 1/2 tsp salt and let sit for 15 minutes. In a saucepan, combine 1 cup apple cider vinegar, 1 tsp chopped fresh dill, 1/2 tsp mustard seed, and 1 tsp sugar, and bring to a boil. Reduce to a simmer for 5 minutes. Cool and pour over cucumbers. Can keep in the refrigerator for 1 week.
* I'm making and serving these on Thanksgiving while the turkey is in the oven ;)
DINNER: Hazelnut-Crusted Salmon with Strawberry-Cucumber Salad
Mix 2 Tbsp finely chopped hazelnuts with 1 tsp olive oil and salt and pepper to taste. Coat a 4 oz salmon fillet with the mixture. Bake in an oven preheated to 350 degrees until fish is flaky, about 8 to 10 minutes. Fan out 1/4 cup sliced strawberries and 1/2 cup sliced cucumbers on plate, and sprinkle with 1 oz crumbled feta and balsamic vinegar to taste.
DESSERT: Nutty Strawberry Yogurt Bark
Mix 1 tsp honey with 1/2 cup Greek yogurt, 1 tsp chopped hazelnuts, and 1 chopped strawberry. Spread an even layer in a glass dish and freeze for 3 hours. Let sit at room temperature for a few minutes before breaking into bite size pieces.
* I'm definitely making this bark during the Holiday Season :D
If you have ANY questions OR comments about this post...BRING IT ON...lol!
SEE YOU right back here on Fridayyyyy!!
Hello!! HAPPY Monday :D
How are you?! Did you have an AWESOME weekend?! Doesn't it seem like it was just Friday a few minutes ago...lol?! Holy smokes, for me, the weekend flew by at lightning speed! Anyway :D it's Monday, so lets have a healthy AND productive week!! BRING IT ON!!!
September is here and with it comes the start of the harvest season! This is actually my favorite time of year!! 1 of my favorite things to do is rambling through a nearby farm and picking crisp, juicy, apples and crunching into them, fresh off a tree! Apples are a sweet treat that we can feel good about eating!!
Today's post is on APPLES! You could have guessed, right?! :D Apples are the second most popular fruit in the United States with each American eating about 19 pounds a year. KEEP READING and find out why an apple a day keeps the doctor away ;)
Apples are packed with disease-fighting vitamins, antioxidants, and more, easily making them 1 of the top ranked fruits for your health. The following are a few health benefits of apples:
1. APPLES lower cholesterol!
2. APPLES keep you full!
3. APPLES keep you slim!
4. APPLES prevent breathing problems!
5. APPLES fight colds!
6. APPLES may fight cancer!
7. APPLES decrease diabetes risk!
8. APPLES boost brain power!
9. APPLES prevent gallstones!
10. APPLES boost your immune system!
More HEALTHY information...
DRIED APPLES: The plus side of shrinking down the fruit is that some of the nutrients get much more concentrated; 6 dried rings provide almost as much fiber and potassium as 1 fresh fruit. And as long as you stick with a handful or so, the calories are about the same as for a whole apple. (Baked apple chips have similar bragging rights. And, of course, extra crunch.)
APPLESAUCE: If you associate applesauce mainly with your second-grade lunch box, it's worth getting reacquainted...just go for the unsweetened kind. Usually made from apples and water, a half cup of the insta-snack rings up at only 50 calories and delivers a 1-gram shot of fiber.
APPLE BUTTER: Look for straight-up apple butter, made with apples only or apples plus just a touch of juice concentrate or cider. (Yours has cinnamon? Even yummier!) The fruity spread, about 30 calories for a generous spoonful, is perfect on whole-grain bread with nut butter, or throw a dollop into oatmeal, yogurt, or smoothies.
APPLE CIDER AND JUICE: The 2 apple drinks are near equals, with calories per cup in the 115 to 140 range. (So best saved as the occasional fling from your main beverage, water.) But fresh cider contains bitsy particles that are filtered out of clear apple juice, and 1 study suggests that some ciders, or cloudy juices, can have up to 5 times more of a key antioxidant.
FRIED APPLE CHIPS: You can think of them as the fruit version of potato chips: The apple rings are fried (that's what makes them nice and crispy), and they can have about the same number of calories. They are also often sweetened, so make these slices a snack splurge :)
APPLE PIE: It's almost unpatriotic not to have a slice once in a while :D Best bet is to bake your own. That way, you can control the amount of sugar that goes in. Start with fresh apples, then sprinkle on spices like cinnamon and nutmeg, which will add flavor with next to no calories. Extra points to those who make a whole-grain crust ;)
Do you want to know how those packaged sliced apples stay white?!
The wedges are often bathed in vitamin C and calcium, which helps keep them fresh and crisp! And, yes, they're totally safe to eat!!
I buy the packaged slices at Costco and sometimes I'll take 1 when I workout at the gym. I'm always hot and sweaty after a workout, so the crispy (and cool-feeling) apples ROCK :D
If eating an apple whole, make sure to leave the skin on...it contains a good portion of the fruit's plant power and about half the fiber! LOAD UP on apples!!
Have a FRUITastic day!
SEE YOU back here on Wednesday!!
Hello :D HAPPY Wednesday!!
How's your week going so far?! Are you ROCKING IT on the healthy side?! If not, there's still time to get in some good workouts AND eat clean this week!! BRING IT ON :D
Today's post is on CEREAL. I know...are you thinking, really??? YES...lol!!!
Do you have kids at home that have started back to school? Do you make them a hot breakfast every morning?! When I was growing up, my mom made my sister and I a hot breakfast 5 days a week! Everyday was a different menu and my mom did this until we graduated from high school!! I wish I could say that I do the same for my kids, but unfortunately, I don't. I make sure my kids eat before heading off to school, but cereal definitely takes up a shelf in our pantry ;)
So...what's your answer to the above question?! Yes? No? Sometimes? I have good news! The ultimate convenience breakfast still works!!
The following are 8 cereal brands that go easy on the sugar and calories, and of course, that makes me a happy mama :D
1. ORGANIC STONEGROUND FLAKES
So much yum in just 3 ingredients, starting with whole wheat!
160 cal, 5 g sugar, 5 g fiber per cup.
Crunchy corn nuggets and childhood nostalgia, all with (who knew?) very little added sugar!
110 cal, 3 g sugar, 3 g fiber per 1 1/4 cups.
3. GRAPE-NUTS FLAKES
The flaky (in a good way) version is actually lower calories than regular Grape-Nuts!
110 cal, 4 g sugar, 3 g fiber per 3/4 cup.
O's always have a fun factor, and these were low in sugar and big on oats before those things were even cool! Cheer :D
100 cal, 1 g sugar, 3 g fiber per cup.
5. ORIGINAL PUFFINS
Sweet enough for a kid, fiber filled for a grown-up. That combo definitely works!
90 cal, 5 g sugar, 5 g fiber per 3/4 cup.
6. ALL-BRAN COMPLETE WHEAT FLAKES
Bran cereals can taste sad, but these have the perfect, pleasing sweetness!
90 cal, 5 g sugar, 5 g fiber per 3/4 cup.
7. QUINOA POPS CEREAL, COCOA
If you crave a chocolaty cereal, try this quinoa version, with about half the usual sugar!
100 cal, 6 g sugar, 1 g fiber per generous 1/2 cup.
8. HEART TO HEART WARM CINNAMON OAT CEREAL
This oat-based bowl has a whole cozy sweet and spiced thing going on! Bring it on :D
120 cal, 5 g sugar, 4 g fiber per 3/4 cup.
- Look at the number 1 ingredient. First on the list, ideally, is a whole grain, says dietitian Lisa Young, R.D., Ph.D. Whole wheat, oats, and other members of the fiber filled squad help keep you feeling full.
- Dial back the sugar. Limit sugar to 3 grams per serving or less if you can, Young says. Don't go over 6 grams.
- Save some calories for add-ins. Milk, fruit, and other extras are joining the party, so aim for about 150 cals or less for 1 cup of straight-up cereal, says Ashley Koff, R.D. (Word to the wise: Granola has been known to blow past that.) If you go a bit higher, no biggie.
If you're a grown-up with no kids at home then do a HAPPY dance...lol! Your bowl will earn bonus points because you don't have to share the box and it'll last longer!!
Have an AWESOME day!
SEE YOU back here on Fridayyyyy!! WOOO WHOOO :D
HAPPY Wednesday :D
How are you doing?! Are you having a PRODUCTIVE week so far?! It's midweek so hopefully you've gotten in some good workouts and you're eating clean :) If not...no worries! The loads of magic happens everyday of the week (lol) so jump in and get started!!
Eating a salad a day is 1 of the best ways to work vegetables into your diet! But even at a salad bar, a few bad toppings can take it from health food to stealth splurge faster than you can say "ranch dressing!"
Today's post is on building a salad! Next time you hit a salad bar, go for veggies in a rainbow of colors and get a wide range of nutrients!! Bring SALAD On :)
- Spinach And Kale Mix: So many nutrients, for next to NO calories! If you're still deciding between a sandwich and a salad for lunch, chew on this: It would take 61 cups of kale to equal the calories in 1 chain's turkey and cheese sandwich with mayo, and a whopping 69 cups of spinach to hit that mark. Go for the darkest greens available because they tend to have the most antioxidants.
- Red Cabbage: "Leafy purples" doesn't have quite the same ring to it as "leafy greens," but don't hold that against red cabbage. The veggie's purple tint comes from heart healthy compounds.
- Tomatoes: Red tomatoes have lots of lycopene, which might lower the risk of heart disease and some forms of cancer.
- Carrots: There's a group of disease fighters called carotenoids, and if the name hasn't already tipped you off, carrots are full of them. (So are orange peppers.)
- Red Onions: Always a smart add, with plenty of flavor and almost no calories.
- Yellow Peppers: These are antioxidant powerhouses. That's true of some other yellow and yellow-orange produce, too.
- Olives: Olives are loaded with healthy fats, and its only takes a few to load your bowl with flavor.
- Walnuts: Add crunch to your salad with nuts and seeds. Walnuts are full of heart healthy omega-3s.
- Eggs: Eggs are key for a satisfying salad. New science says that pairing raw vegetables with cooked eggs may help us absorb more of the veggies nutrients. Other good protein picks: Chickpeas, beans, and grilled chicken.
- Goopy Dressing: A creamy 1 can have more than double the calories of a vinaigrette. Skip it, or make it your only salad splurge.
- Oily Vegetables: Grilled and marinated veggies can sneak in fatty calories. If you opt for them, use less dressing.
- Bacon Bits: Whether you go for the real or imitation kind, the salt can get pretty crazy. Ditto for crispy onions.
- Cheese: Sprinkle with care: Many cheeses pack in about 100 calories in a tiny 1/4 cup. (And feta, is high in sodium to boot.)
- "Crispy" Chicken: That's restaurant speak for "calorie laden." Grilled or roasted chicken is better.
- Croutons And Crispy Noodles: Pass on both. The calories vary but they can rack up more than 100 per 1/2 cup.
When I go to a salad bar, I keep my dressing as simple as possible. I drizzle with extra-virgin olive oil and some balsamic vinegar.
If you're making a salad at home, you can customize this classic with flavorful add-ins, like grainy mustard, chopped scallions or shallots, fresh herbs, ground pepper, and lemon juice.
It's going to be a salad bar kind of day for me :D
Have a DELICIOUS, SMART, and FIT day!
SEE YOU on Fridayyyyy!!
HaPpYyYyY FrIdAyYyYy :D
How are you doing?! Did you have a PRODUCTIVE week?! BRING ON the weekend! WOOO WHOOO!! My kids started back to school this week and it's been crazy busy so I'm looking forward to a relaxing weekend :D Remember, it's Friday so at the bottom of this post is another recipe! I'll be posting 1 juice, smoothie, OR quencher recipe every Friday for a year!! Many recipes of DELICIOUSNESS :)
Today's post is about EATING MORE PLANTS!
Every year or so, a big new diet sweeps through the headlines. Think Paleo, Intermittent Fasting, and the Cabbage Soup Diet. Right now, the buzz is all about a "Plant-Based Diet." I'm not 1 to get excited about every diet that comes out but this 1 is a smart way to eat. In fact, I'm going to give it a try! I would LUV some company...want to join me?! :D
The idea is incredibly simple! Fill the greater portion of your plate with plants in their most natural form possible, and consider meat, fish, or poultry a side dish. You don't need to go vegetarian or vegan. There's a difference between "not eating animal products" and "eating more plants." The first approach means you cut things out, which doesn't always make the rest of your diet healthier. Most of us have known vegetarians who eat mostly pizza or vegans who live on french fries ;)
So what counts as PLANT-BASED? Don't weigh yourself down with a lot of rules or restriction and shoot for the following:
HEAP YOUR PLATE with more vegetables, fruits, beans, and whole grains, plus some seeds and nuts. Let them take the place of some of the animal and processed foods that you normally eat!
DAIRY AND EGGS? Fine to choose them, but if you're eating cheese, don't smother your food with it. Use it more as you would a spice!
CHOOSE A PLAN, IF YOU PREFER (The Mediterranean, Flexitarian, and Ornish Diets all fit the mold.) Mother Nature is the best food producer in the world. No bottle of sauce or secret spice can taste better than a sweet, plump, perfectly ripe tomato from the garden! No watermelon flavored candy even comes close to the real, ripe, juicy thing! Another key reward...this approach may lower your risk of heart disease, diabetes, and cancer. It's simple: EAT MORE PLANTS! Aim for a daily or weekly average of 80% plants and 20% dairy, meat, fish, or poultry. Once you've got the hang, see how many ways you can fill your plate with plants!
If you have a favorite PLANT-BASED recipe, I'd LUV for you to share it :D
KEEP READING and get Friday's recipe! It's another smoothie and it's SOOO GOOD!!
HEAVEN SCENT SMOOTHIE
1 handful of raspberries
juice of a lime
8 Tbsp (120 ml) grapefruit juice
- This recipe makes 2 portions.
- For a more refreshing smoothie, blend some crushed ice cubes in with the other ingredients.
- This smoothie is great for ENERGY, IMMUNITY, and SKIN!!!
Nutrients: Beta-carotene, biotin, folic acid, vitamin C; calcium, magnesium, manganese, phosphorus, potassium, sodium, sulphur.
Have a FABULOUS weekend!
SEE YOU on Monday!!
HAPPY Wednesday :D
How's your week going?! I hope you're having a PRODUCTIVE week so far!! If not...jump in AND make the rest of this week count! U GOT THIS!!
Today's post is on What Eating Seeds Can Do For Your Body!
Don't let their size fool you. The little guys contain a powerful blend of healthy fats, protein, fiber, vitamins, and minerals!
The following information (from Dr. Oz The Good Life magazine) shares with us what each brings to the table :)
- Best For Fish Avoiders
An original "superfood," flax is brimming with fiber, cholesterol lowering compounds called lignans, and healthy omega-3 fats (like you get from fish). Try in yogurt or a crumb coating for chicken. Buy them ground so you get all the nutrients.
1 Tbsp: 37 cal, 3 g fat, 1 g protein, 2 g carb, 2 g fiber.
- Best For Fending Off Diabetes
Often called pepitas, these are a good source of magnesium (a tablespoon has as much as a whole banana), a mineral many people don't get enough of and 1 that can help lower your risk of heart disease, stroke, and diabetes.
1 Tbsp: 45 cal, 4 g fat, 2.5 g protein, 1 g carb, .5 g fiber.
- Best For Boosting Fiber
The soluble fiber in chia seeds swells in your gut to create a sense of fullness that helps keep your hand out of the junk food jar! These seeds start out crunchy, then get jellylike in liquids like smoothies and yogurt.
1 Tbsp: 60 cal, 4.5 g fat, 3 g protein, 5 g carb, 5 g fiber.
- Best For Your Grocery Bill
The inexpensive kernels are a stellar source of vitamin E (a tablespoon gives you an eighth of a day's needs). Look for shelled seeds labeled "raw"--they're not roasted in the oils that can load up the calories.
1 Tbsp: 51 cal, 4.5 g fat, 2 g protein, 2 g carb, 1 g fiber.
- Best For High-Protein Fans
These nutty-tasting seeds, or "hearts," from the hemp plant get props for their high protein content and omega-3s. Don't confuse them with their cannabis cousin grown for marijuana--this stuff doesn't come with a high ;) Sprinkle into smoothies and cereals.
1 Tbsp: 57 cal, 4 g fat, 3 g protein, 1 g carb, 1 g fiber.
Perhaps the next time you go to a grocery store, you can load up on a few of these seeds and give them a run for their money :D I LUV the Pumpkin seeds and Sunflower seeds! Bring them on!!
As I mentioned before, this summer I'm all about drinking smoothies! Starting this FRIDAY, I'm going to be adding a juice, smoothie, OR quencher recipe EVERY week for a YEAR (recipe will be listed at the bottom of post)!! It's a GREAT way to boost your immunity, rejuvenate your energy levels, and ENJOY luscious blends :)
Every recipe is easy to make AND most of them only require a few ingredients! WOOO WHOOO!!
You may want to purchase a binder and put ALL 365 recipes in 1 central location! I bought myself a binder in a fun color and I'm ready to start a daily juicing habit!! Are you with me?! LETS DO IT :D
Have a FITastic day!
See you back here on Fridayyyyy!!
How are you doing?! Did you have a FAB weekend?! Does it feel like it was just Friday a few hours ago...lol?! My weekends usually go too fast but as I've mentioned before, I LUV the beginning of a new week so lets start this week being healthy :D
Today's post is on GOOD EATING. I'm going to fuel you up on information about food. Remember...sometimes the best tools for fitness can be found in the kitchen! Lets make this our healthiest summer yet!!
What's stocked in your refrigerator?! I wish mine looked like a refrigerator in a fitness magazine filled only with healthy food...lol! Really, mine isn't all that bad but there's always room for improvement!!
The following are a few items that can turn your fridge into a more healthy AND skinny one ;)
- LEAFY GREENS AND VEGGIES: Loaded with nutrients and low in calories. These are a slim-down staple.
- BEANS: A versatile source of filling fiber.
- EGGS: Great for breakfast (or any meal), with plenty of protein to curb cravings.
- MILK: 1% milk. Its protein can keep you feeling full longer.
- YOGURT: Its probiotics may help you lose weight.
- JUICE: 100% fruit juice. To get the sweet flavor with fewer calories, add just a splash to water.
- NUTS AND NUT BUTTERS: Both snacks stave off hunger.
- MEAT: Lunch meats like turkey and lean roast beef.
- TORTILLAS: A fun alternative to bread!
- FRUIT: Keeping fruit visible makes a healthy snack anytime.
- WATER: H2O is ALWAYS a smart choice!
- HUMMUS: Keep a tub on hand. Good with carrots.
- MAYONNAISE: Go for low-fat mayo rather then the low-cholesterol kind. Regular mayo doesn't have a lot of cholesterol to begin with but it does have a great deal of fat.
- SALAD DRESSING: Your healthiest bottled-dressing options are vinaigrettes made with olive oil.
- FREEZER: Stock it FULL of frozen fruits and veggies!
People who've lost significant weight say home cooking is key. It lets you control the sugar, salt, and fat content. Eating out can still be a celebration but having MORE meals at home will help keep the pounds away!
Take the above list with you next time you go grocery shopping and fill your cart with these healthy staples!!
At Canyon Ranch (the award-winning wellness spa resort located in Lenox, MA and Tucson, AZ), guests learn a new way to approach food for slimness, health, and taste!
The following 5 rules can get you started!!
1. KNOW YOURSELF: The reason this rule comes before all the others? Self-awareness is a key factor in weight loss that everyone needs to consider, says Dedhia, who joined the Canyon Ranch team after serving as a staff physician at the Johns Hopkins Weight Management Center. Once you know what caused the pounds to creep on in the first place, you can do something about them. Dedhia asks: "What are your eating habits? What drives your food choices--physical hunger or emotions or stress? What foods do you tend to overeat?"
Experts say the gold standard self-check tool is a food journal. Keep 1 for a least a week, "writing down everything you eat, including the times, and what was going on for you before you started munching," Dedhia says. "Was your tummy growling? Were you anxious? Are you always grabbing things on the run, or do you plan ahead?" If this seems like too much work, consider snapping a picture of everything you eat and taking a look at it at the end of the day. It's difficult to have food amnesia when the evidence is right there in front of you in photo form.
Perhaps you'll find that you have certain "trigger foods." For example, if you notice that eating something sweet only sets off more sugar cravings and nibbling, starting the day with a sugary muffin--even if it's low-fat--is a mistake. Be honest with yourself, and choose foods based on your personality and patterns.
2. BE A V.P. (Volume produce) PERSON: 2 leaves of lettuce on your sandwich or a couple of strawberries in your morning cereal bowl aren't going to cut it. At Canyon Ranch, the experts recommend at least 8 to 10 servings of fruits and vegetables each day, or about 4 cups worth. When you're loading up on produce, which is packed with filling fiber, it's difficult to overeat the stuff that leads to weight gain, says Jenny Flora, a nutritionist at the spa resort. A serving is 1 piece of fruit or a half cup of vegetables--so if you make 1 meal each day a salad with lots of greens and your favorite veggies and you add a piece of fruit to your breakfast and afternoon snack, you're doing the V.P. thing.
3. USE THE LESS IS MORE MANTRA: Less-processed foods--those with fewer ingredients--are generally the best fuel you can give your body. Think about it: Whole foods (tomatoes! chicken! almonds!) have just 1 ingredient. On the other hand, most of the packaged stuff that packs on pounds--potato chips, pie, pudding--requires a list, often of things you can't pronounce. When it comes to the number of ingredients, ask yourself: How low can I go?
4. PORTION LIKE A PRO: 1 way people trip up when they're trying to lose weight is by "giving themselves license to eat as much of something as they want because it's good for them," says Dedhia. Consider extra-virgin olive oil, for example. Yes, it's true that foods rich in monounsaturated fats like EVOO are healthier then foods full of saturated and trans fats, but a 3-tablespoon pour on your lunchtime salad adds an extra 360 calories.
5. TAKE IT SLOW: Many of us rush through and inhale what's on our plate. "But if you pace yourself and really chew every bite, you'll give your body a chance for the fullness signals to kick in before you overeat, and you may have an easier time slimming down," says Flora.
To make lasting changes to your body, you need a way of eating that you can sustain over the long haul. The above food changes and habits are meant to stick.
If weight-loss is your goal, the guidelines will help you slim down. Not just a quick-fix, but for the rest of your life! BRING IT ON!!
I'm going out of town with my older daughter for some quality girl time! WOOO WHOOO!!
I won't be posting again until NEXT Monday, August 10th. Below is a photo of us the last time we went shopping :) I'm trading in the rest of this week for a massage and pedicure, reading by the pool, movies, and LOADS of shopping with my daughter! Of course, I'll be shopping for fitness clothes too :D
Have a FITastic week!
See you on August 10th!! :)
Hi there! HAPPY Fridayyyyy :D
I hope you've had a good AND productive week! I don't know about you but this week went by at lightning speed!! Are you doing anything fun this weekend?! My plan is to go to Costco, watch some Netflix, and follow-up on some material for an upcoming fitness class! BRING ON the weekend!!
Today's post is all about AVOCADOS! I LUV the feel and taste of the incredibly nutritious, green, pear shaped fruit!!
The following is some information (from Prevention Magazine) that you just may not know AND a yummy dinner recipe!
- Research suggests that the monounsaturated fatty acids (MUFAs) found in avocados help melt stubborn belly fat! Yes, this is the fat that burns fat, and keep it off!!
- Avocados are 1 of the best sources of lutein, an antioxidant that promotes eye health and helps stave off macular degeneration.
- A diet rich in avocados MUFAs may boost memory and prevent mental decline.
- A recent study found that swapping foods high in saturated fat for 1 avocado a day cut bad cholesterol by 13 points.
- Studies show that MUFA-rich diets help regulate blood sugar levels just as effectively as conventional low-fat diets, reducing diabetes risk.
Are you surprised by ANY of the information above?! I learn something new every day!! No wonder I LUV avocados :D
KEEP READING! Turn dinner into a velvety meal without butter or cream!! OHHH! SOOO GOOD!!
AVOCADO, PROSCIUTTO, AND SEASONAL VEGETABLE PASTA
Prepare 1/2 lb whole wheat spaghetti per package directions. Drain pasta, reserving 1/2 cup water. Heat 1 Tbsp olive oil in skillet over medium-high heat. Add 2 thin slices prosciutto and cook until crisp, about 2 minutes. Transfer to plate. Add 2 cloves garlic, sliced, to skillet and cook until fragrant, about 30 seconds. Add 1 small zucchini, diced; kernels from 1 ear corn (about 3/4 cup); 1 red bell pepper, diced; and 2 scallions, chopped, and cook until tender, about 2 minutes. In bowl of food processor, puree 1 large avocado, 1/4 cup pasta water, and 4 tsp lemon juice until smooth. Add remaining 1/4 cup water if necessary and season with salt and pepper. In skillet, toss veggies, pasta, and avocado puree. Serve with crumbled prosciutto and fresh basil.
NUTRITION (per serving) 367 cal, 13 g pro, 56 g carb, 12 g fiber, 6 g sugars, 13 g fat, 2 g sat fat, 496 mg sodium.
* Avocado Ripeness Check...
Pull the little stem on top: If it comes off easily and you see green underneath, it's a go!
If you see brown, it's overripe!
Stem won't budge? Wait a day!
If you happen to make this recipe, I'd LUV to hear your comments! BRING ON the pasta :D
Have a FAB weekend!
See you on Monday!!
HELLO! HAPPY Wednesday :D
How's your week going so far?! It's the middle of the week, so hopefully by now, you've made time to load up on some good workouts, eat healthy food, and get the rest your body needs! Lets keep the adrenaline pumping and ROCK OUT the remainder of this week!!
Today's post is on PREWORKOUT SNACKS. Just like your workout gear varies, so should your preworkout combos! The following information is broken down so you know what to eat before your workout to get the best results! Keep reading...U GOT THIS :D
- If you're WALKING
Think light. 100 to 200 calories with a mix of carbs, protein, and fat offsets hunger and helps muscles stride longer.
What to EAT: 1 medium pear + 1/2 oz sharp cheddar cheese.
- If you're RUNNING
Easy on heavy foods (aka slosh factor). Aim for 200 to 300 calories, with roughly 30 g of carbs for fast energy, a hour before your run.
What to EAT: 1/2 cup each oats and blueberries + 1 cup low-fat milk.
- If you're doing YOGA
Don't let bloating mess up your Zen. Stick with 100 to 200 calories of easily digested carbs and protein 1 to 2 hours before class.
What to EAT: 1 small apple + 1 oz almonds.
- If you're STRENGTH TRAINING
Grab 100 to 250 calories of muscle-building protein and carbs 30 to 60 minutes prior to lifting and you'll jump-start recovery.
What to EAT: 6 oz low-fat cottage cheese + 1/2 cup raspberries.
- If you're SWIMMING
Stay quick and cramp-free with 200 to 300 calories of simple and complex carbs, plus a little protein, a hour before you hit the pool.
What to EAT: 6 dates + 1 Tbsp nut butter.
*YOU DON'T NEED PREWORKOUT SNACKS if you ate a nutritious meal within the past 2 to 3 hours, don't feel hungry, and are going 45 minutes or less ;)
Now that you've read this...what are you waiting for?! FUEL UP on some preworkout snacks and NAIL IT :D
Have a FABULOUS and PRODUCTIVE day!
See you on Fridayyyyy! Wooo Whooo!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist