Walk Your Way Slim 04/07/2010
Seriously walking is one of the easiest things to do to burn some calories. Did you know that walking a mile burns as many calories as running a mile. The amount of work is the same, it just takes longer to walk. Walking a mile also burns more fat than running a mile. A greater percentage of calories are burned from fat at lower intensity levels. For me, if I can find any excuse to take the lazy approach, but get the same or in this case BETTER result – I’ll take it! Think you don’t have the time to walk more? Here are some sneaky ways to work walking into your busy day : · Walk don’t drive – If the weather is nice, walk to work, the store, or to grab some grub. · Take your pet on a walk – Stroll around the neighborhood, on the trails, or at a nearby park. · Park further away – Suck it up - you don’t need that space right in front of the door. They have carts to push your stuff if you bought too much. USE THEM. · Walk during lunch – During your lunch break go for a walk! A walk gets you out in the outdoors, clears your mind, and doesn’t take long. Walking during lunch really helps to maintain my sanity in my depressing corporate cube and enjoy a little piece of a beautiful day. Plus - does it really take you all lunch break to eat? · Take the stairs – Burn a couple calories and avoid the awkward silence, your bastard boss, or bad music in the elevator. In addition to walking more throughout my normal day-to-day activities, I try to hit the gym at least 5 times a week to keep off the additional pounds, tone, and improve my attitude all around. My routine usually consists of walking on a treadmill for 35-45 minutes at 4.1 to 4.3 miles per hour on an 8 to 10 degree incline. On really gorgeous days, I skip the treadmill for an hour walk outside to change up my routine in order to keep me going! In my walks, I have really seen an improvement in my overall physique (flat stomach, firm legs, no more cottage cheese, perky butt, etc) and am now a much happier person! Start walking today! Here's a sample walking program to try out : http://www.win.niddk.nih.gov/publications/walking.htm#firststep Chocolate, Ice cream, and Candy…Oh My! 04/06/2010
Every day it never fails…cravings for something sugary attacks! 10am…3pm…8pm… and every hour in between. It’s an unfortunate curse, but it’s something I have to live with. See, I come from a long line of Chocoholics. My grandmother was notorious for baking chocolate chip cookies daily and ALWAYS kept a secret stash of chocolate bars. My mother adored Reese’s peanut butter cups and Hershey kisses which she said “magically” vanished after a day or two. So, it was not a shock when I too was bit by the chocolate bug. I could (and did) sit around and eat chocolate and bon bons all day long in order to satisfy ever-present sweet tooth. Unfortunately, popping every sweet in sight in my mouth day and night left me feeling green, violated, and worst of all fat! After finally topping the scale at the highest weight I had ever been, I made a decision. I had to somehow force myself stop eating so many sweets, but still cure my horrible cravings. HUGE task. However, after searching high and low and surviving through many failed attempts I have finally found some HEALTHY and, best of all, SATISFYING treats that have helped me lose and maintain my weight! I have found through my struggles that the key is finding healthy foods that taste similar to the sweets that you love. My lineup: Fat Free Reddi Wip (can) – my fix for soft serve ice cream cravings. Squirt on a large spoon and enjoy. 5 calories and 0 grams of fat for 2 tablespoons of heavenly bliss. Bad day? Whole can is only around 250 calories. Fat Free Cool Whip (carton) – my fix for ice cream. Add 1 teaspoon of your favorite flavored extract and sweet spices, mix, and put in freezer. YUM-O Sugar Free JELL-O Pudding – Dark Chocolate fixes my chocolate cravings quick and Dulce de Leche or Strawberry Cheesecake will fix ANY sugar craving. They have tons of flavors, only 60 calories. For best results at a squirt of fat free Reddi Wip. No Sugar Added Tapioca/Rice Pudding (Kozy Shack) – Filling and satisfies this southern belle – plus the texture makes this a fun snack! NOTE: I have not been paid, bribed, or threatened to endorse these products. They worked for me and I hope that they do for you too! Great Breakfast Ideas to Start Off Right 01/04/2010
Breakfast is the most important meal of the day. Not only will this first meal give you that extra push to get going, but it also wakes up your metabolism to start burning those extra calories! Here's some quick, filling, and healthy ideas to start your day with: * Light Natural Yogurt mixed with 1/2 cup fruit (sliced strawberries, raspberries, blueberries) * Egg white omelet w/ veggies (onions, tomatoes, spinach) * Egg white omelet sprinkled with oats while cooking and topped with natural or low fat nutty butter (peanut or almond) * Oatmeal (not instant) with dried fruit (no sugar added raisins, cranberries, cherries, apples) or 1/2 cup pumpkin puree (add cinnamon, pumpkin spice, vanilla, etc) lightly sprinkled with chopped pecans (I go for honey glazed) * 2 pieces of Whole Wheat Toast (I like the double fiber and low calorie types) spreaded with low fat (2% or less) cottage cheese and drizzled lightly with honey Breakfast Bars - a healthy alternative to breakfast or snack on the go - aim for low fat and high fiber bars My choice : Kashi Pumpkin Pie Bars (120 calories, 3 g fat, 4 g fiber, 4 g protein) Coffee Accessories - Bring your own fat free, sugar free, or low/no calorie add-ins – they usually only carry the regular add-ins in hotels! My choice : Fat free or sugar free French Vanilla Coffee-mate and Ideal or Splenda no calorie sweetener packets Sugar Free Flavor Packets - best way to get your water in for the day My choice : Sugar Free Kool-aid or Diet Raspberry Snapple Tea Fruit - fills you up and get your daily dose even when away from home – stop by a local grocery store to keep some on hand My choice : Apples, Bananas, and Oranges are easy and not messy plus Dried Fruit and Nut Mix - Scoop some fruit and nut mix from the bulk section of your grocery store to add some energy the healthy way while you are away – go for raw nuts and lower sugar dried fruit – most bulk sections have the nutrition facts on the containers so watch what you get My choice : Raw/unsalted/no oil – pistachios (healthiest nut), almonds, pumpkin seeds; Unsweetened berries, apples, pineapple chunks Are artificial sweeteners healthy? 11/03/2009
I’ve always heard a lot of debate about the use of artificial sweeteners. For me, I use them daily! Splenda in my coffee and baking, growing up using Equal and Sweet-n-Low in iced tea, drinking diet drinks all the time, using sugar free flavor packets in my water, and consuming numerous other products full of artificial sweeteners instead of real sugar. Since I consume SO many of these products I began to wonder... is it harmful to keep the sweetness but not the calories and weight? Can we not have sweet foods without the calories PLUS be healthy and thin too?Here is some information I dug up that was really helpful to answer my questions and stumbled across some interesting finds! Sucralose (Splenda)Splenda = artificial sweetener sucralose + maltodextrin (adds bulk) Substituted cup-for-cup for sugar in recipes600 times sweeter than sugar Pros:no calories, not considered a carbohydrate by the body, no effect on blood sugar levelsHeat doesn't lessen the sweet taste – can bake and cook with itHas the least controversy buzz from watchdog or consumer groups FDA concluded sucralose had no toxic or carcinogenic effects and no reproductive or neurologic risk Cons: The bulking agents used can add around 12 calories per tablespoon of the mixture which the package does not list Changes texture and may add an ''artificial'' taste when used in baking Organ damage found in “preliminary animal research” Saccharin (Sweet'N Low)300 times sweeter than sugarOrganic molecule made from petroleum Pros:Heat doesn't affect sweetnessFDA placed ban on saccharin in 1977 (male lab rat got bladder cancer), no ban was enacted, warning label dropped in 2000 Cons: Since 1981, government reports have listed saccharin as an ''anticipated human carcinogen'' Aspartame (NutraSweet and Equal)Combo of two amino acids (phenylalanine and aspartic acid) and methanol180-200 times sweeter than sugar70% of our aspartame intake comes from soft drinksFDA set the acceptable daily intake (ADI) at 50 mg per kilogram of body weight which equals about 4 cans of diet soda or 9 (8-ounce) glasses of fruit drink made from powder Pros: Each gram has 4 calories - but adds almost no calories to foods or drinks since small amounts are used FDA first approved in 1981 and has evaluated the sweetener 26 times since FDA approved use as a general-purpose sweetener in foods and beverages in 1996AMA's Council on Scientific Affairs stated that ''available evidence suggests that consumption of aspartame by normal humans is safe and is not associated with serious adverse health effects.'' FDA guidelines show that it can be safe for pregnant women Cons: Cannot bake or cook with – breaks down when exposed to heatClaims have been made of skin reactions to respiratory problems, but this has been difficult to prove in studies Acesulfame-K (Sunette or Sweet One)K refers to the mineral potassium200 times sweeter than sugarFDA approved as a tabletop sweetener and an additive to desserts, confections, and alcoholic beverages Pros: Government agencies claim that it does not increase the risk of cancer Does not affect blood-sugar levels Used in cooking and bakingNot broken down during digestion and is excreted from the body unchangedFDA guidelines show that can be safe for pregnant women Cons: Can have a bitter tasteCenter for Science in the Public Interest believes tests did not correctly study the risks of cancer Stevia (stevioside)An herb stemming from a South American plant 250 to 300 times sweeter than sugarCalorie freeSold in powdered extract or liquid form Pros: Used in South America for centuries and in Japan for the past 30 years Cons: 1980s studies found that in few cases DNA changes occurred when tested with a certain bacteriaFDA approved in 2008 after political pressure from consumer product corporations like Coca-Cola and Pepsi Sorbitol, Mannitol Sugar alcohols are found in nature (like fruits and berries) and commercially made Absorbed partially and slowly – why it can cause diarrhea Pros: FDA has states that it is ''generally recognized as safe'' Cons: Some people experience a laxative effect if they consume more than 49 grams of sorbitol or more than 19 grams of mannitol. What have I learned from this information? No one truly can prove whether or not the sweeteners are good, safe, or bad for you. In my opinion, we should moderate our intake – just like any other food or drink that we may consume. I know I will keep using small amounts to keep things sweet without the calories…we all know that I love sweet foods and keep that scale down too! Reference used: http://www.medicinenet.com/script/main/art.asp?articlekey=56790&pf=3&page=2 Halloween Tips 10/30/2009
1. Instead of buying candy to give out to trick-or-treaters, hand out small toys, tattoos, stickers, fruit snacks, raisins, etc so you don't end up eating the leftover candy! 2. Craving candy? Snack on dried fruit or roast up a marshmellow - satisfies your sweet tooth without ruining your diet! 3. Add some healthy orange foods to your diet to celebrate : pumpkin, sweet potato, carrots, bell pepper, squash, orange, apricots, and more! 4. Jam out and dance to the monster mash or thriller - you'll have fun plus burn a couple extra calories. 5. Have the party at your place. Put out healthy snacks like light popcorn, veggies, apples, and more! 6. Going to a party? Eat a snack or light meal before, pick up a small plate to limit goodies, make healthy choices, and grab a diet drink to keep your hands busy. Important Information on Food Choices 10/28/2009
My boyfriend received this information from an email work yesterday on various types of food. I found the information to be very beneficial and gives great ideas on what healthy foods you can add to your diet! Apples Protects your heart - prevents constipation - Blocks diarrhea - Improves lung capacity - Cushions joints Apricots Combats cancer - Controls blood pressure - Saves your eyesight - Shields against Alzheimer's - Slows aging process Artichokes Aids digestion - Lowers cholesterol - Protects your heart - Stabilizes blood sugar - Guards against liver disease Avocados Battles diabetes - Lowers cholesterol - Helps stops strokes - Controls blood pressure - Smoothes skin Bananas Protects your heart - Quiets a cough - Strengthens bones - Controls blood pressure - Blocks diarrhea Beans Prevents constipation - Helps hemorrhoids - Lowers cholesterol - Combats cancer - Stabilizes blood sugar Beets Controls blood pressure - Combats cancer - Strengthens bones - Protects your heart - Aids weight loss Blueberries Combats cancer - Protects your heart - Stabilizes blood sugar - Boosts memory - Prevents constipation Broccoli Strengthens bones - Saves eyesight - Combats cancer - Protects your heart - Controls blood pressure Cabbage Combats cancer - Prevents constipation - Promotes weight loss - Protects your heart - Helps hemorrhoids Cantaloupe Saves eyesight - Controls blood pressure - Lowers cholesterol - Combats cancer - Supports immune system Carrots Saves eyesight - Protects your heart - Prevents constipation - Combats cancer - Promotes weight loss Cauliflower Protects against Prostate Cancer - Combats Breast Cancer - Strengthens bones - Banishes bruises - Guards against heart disease Cherries Protects your heart - Combats Cancer - Ends insomnia - Slows aging process - Shields against Alzheimer's Chestnuts Promotes weight loss - Protects your heart - Lowers cholesterol - Combats Cancer - Controls blood pressure Chili peppers Aids digestion - Soothes sore throat - Clears sinuses - Combats Cancer - Boosts immune system Figs Promotes weight loss - Helps stops strokes - Lowers cholesterol - Combats Cancer - Controls blood pressure Fish Protects your heart - Boosts memory - Protects your heart - Combats Cancer - Supports immune system Flax Aids digestion - Battles diabetes - Protects your heart - Improves mental health - Boosts immune system Garlic Lowers cholesterol - Controls blood pressure - Combats cancer - Kills bacteria - Fights fungus Grapefruit Protects against heart attacks - Promotes Weight loss - Helps stops strokes - Combats Prostate Cancer - Lowers cholesterol Grapes Saves eyesight - Conquers kidney stones - Combats cancer - Enhances blood flow - Protects your heart Green tea Combats cancer - Protects your heart - Helps stops strokes - Promotes Weight loss - Kills bacteria Honey Heals wounds - Aids digestion - Guards against ulcers - Increases energy - Fights allergies Lemons Combats cancer - Protects your heart - Controls blood pressure - Smoothes skin- Stops scurvy Limes Combats cancer - Protects your heart - Controls blood pressure - Smoothes skin - Stops scurvy Mangoes Combats cancer - Boosts memory- Regulates thyroid - aids digestion - Shields against Alzheimer's Mushrooms Controls blood pressure - Lowers cholesterol - Kills bacteria - Combats cancer - Strengthens bones Oats Lowers cholesterol - Combats cancer - Battles diabetes - prevents constipation - Smoothes skin Olive oil Protects your heart - Promotes Weight loss - Combats cancer - Battles diabetes - Smoothes skin Onions Reduce risk of heart attack - Combats cancer - Kills bacteria - Lowers cholesterol - Fights fungus Oranges Supports immune systems - Combats cancer - Protects your heart - Straightens respiration Peaches prevents constipation - Combats cancer - Helps stops strokes - aids digestion - Helps hemorrhoids Peanuts Protects against heart disease - Promotes Weight loss - Combats Prostate Cancer – Lowers cholesterol - Aggravates Diverticulitis Pineapple Strengthens bones - Relieves colds - Aids digestion - Dissolves warts - Blocks diarrhea Prunes Slows aging process - prevents constipation - boosts memory - Lowers cholesterol - Protects against heart disease Rice Protects your heart - Battles diabetes - Conquers kidney stones - Combats cancer - Helps stops strokes Strawberries Combats cancer - Protects your heart - boosts memory - Calms stress Sweet potatoes Saves your eyesight - Lifts mood - Combats cancer - Strengthens bones Tomatoes Protects prostate - Combats cancer - Lowers cholesterol - Protects your heart Walnuts Lowers cholesterol - Combats cancer - boosts memory - Lifts mood - Protects against heart disease Water Promotes Weight loss - Combats cancer - Conquers kidney stones - Smoothes skin Watermelon Protects prostate - Promotes Weight loss - Lowers cholesterol - Helps stops strokes -Controls blood pressure Wheat germ Combats Colon Cancer - prevents constipation - Lowers cholesterol - Helps stops strokes - improves digestion Wheat bran Combats Colon Cancer - prevents constipation - Lowers cholesterol - Helps stops strokes - improves digestion Yogurt Guards against ulcers - Strengthens bones - Lowers cholesterol - Supports immune systems - Aids digestion The Sweet Potato 10/27/2009
You usually only see or think of sweet potatoes this time of year as the days get colder, shorter, and closer to Thanksgiving. However, sweet potatoes are delicious and are ranked as the number one super food according to the Center for Science in the Public Interest (CSPI). Not only are they sweeter, and in my opinion much much tastier than most veggies, they are packed vitamin A (beta-carotene), vitamin C, fiber, vitamin B6, potassium and iron. The reason why sweet potatoes are orange is because of beta-carotene, "an antioxidant that converts to vitamin A in your body and switches on DNA that's in charge of producing new skin cells and shedding old ones" (self.com). My favorite fact that I have found about this orange veggie : the beta-carotene in each sweet potato eats up all those free radicals "that cause DNA mutations that can lead to wrinkles" (self.com). Sign me up for this veggie immediately!!! Studies have also proven that they contain a good amount of antioxidants because of their unique root. Antioxidants are known for riding the body of free radials which are "are chemicals that damage cells and cell membranes and are associated with the development of conditions like atherosclerosis, diabetic heart disease, and colon cancer" (whfoods.org). Sweet potatoes are completely different from your normal potato. Both potatoes contain vitamin C, a good source of copper, fiber, vitamin B6, and potassium. However, sweet potatoes are a greater source of manganese and iron. The sweet potato is even in a completely different veggie family which does not contain nightshade alkaloids like baking potatoes which can trigger allergy symptoms (whfoods.org). Reader's Digest even states that if you eat a sweet potato instead of a regular ole' potato "your blood sugar will rise 30 percent less". After researching the many studies and articles over sweet potatoes, it is really incredible how great a sweet potato is for you. I definitely plan now on snacking on this sweet veggie all year round! There are a ton of recipes out there for sweet potatoes, but here is a quick and sweet fix to try it out: 1) Wash and dry the sweet potato - prick at least 4 times with a fork or knife. 2) Bake at 350 degrees for 35-40 minutes in aluminum foil OR microwave in a wet paper towel on the potato setting for 2 pieces (8 minutes - flip over at 4 minutes). 3) Slice open or mash and add cinnamon, nutmeg, vanilla extract/sugar free syrup, and splenda. 4) Enjoy! Eat Healthy Even If You Are Sick 10/20/2009
I always worry that I will lose focus on my diet and gain weight when I’m sick. When I get a bad cold I usually tend to lie around the house and snack constantly because I’m bored. In my research and study due to a recent cold, I found some ways to maintain my diet and not put on pounds by following some simple suggestions: Eat Protein Prevents muscle loss – so all that work in the gym won’t be to waste! Repairs and builds cells which is much needed when you are sick. Fills you up – studies prove that protein satisfies you and decreases hunger more than fats or carbs (results show people ate 10% less) Food options : Lean meats (chicken, pork, beef, fish, and lamb), eggs, cheese, beans, soy products (tofu), and nuts I keep light soups on stock (chicken vegetable, Black bean, Gumbo), make egg white omelets, and eat low fat lunch meat. Get Enough Calories When sick you’re body is working harder so you may need more calories. Like me and your snacking because you are just home and bored? Turn on a movie and lay in bed to keep your mind busy. Also, drink plenty of fluids to keep you hydrated and your stomach full. Eat Fiber Eating fiber is hard enough to remember to begin with, so when you are sick remember to fiber up! Eat your daily dose of fruits, vegetables, and whole grains to stay on track. How I get my fiber in? I make fiber packed muffins (see the Bread page), munch on double fiber toast with low fat cottage cheese on top, eat fiber rich cereal mixed with light fiber cereal, and take fiber chewables. Get Nutrients Vitamins and minerals are important for your health. Make sure you are getting your recommended daily dose – always take your multivitamin. Hate pills? vitamins – they aren’t just for kids either. Eat foods that are rich in nutrients – I make sure to eat plenty of fruits and veggies. Try an orange – it’s loaded with vitamin C to help fight colds. Information from this blog and more on eating healthy when sick at : http://www.webmd.com/diet/guide/healthy-eating-when-you-are-sick http://www.webmd.com/fitness-exercise/guide/benefits-protein Don't put on those seasonal pounds! 10/18/2009
It's fall - my favorite season of all! However, this time of year usually is filled with weekly festivities and those delicious foods I've been craving all summer long. Here are some tips that definitely help me to not put on those dreaded extra pounds : 1 ) Before going to a party I eat a healthy snack or small meal to fill me up so I don't snack on those fatty appetizers. 2 ) Bring a veggie plate or healthy appetizer/dish/dessert to the party - then you will have a great snack that won't effect your diet! 3 ) Keep a no calorie drink in your hand - keeps your hands busy, you won't consume extra calories, and your hands will be too full to hold a plate full of food. 4 ) Exercise before you go out - if you put out your work out later there's a change you won't get it done if the party runs longer than expected. 5 ) Bring gum or mints - keep your mouth busy in times of desperation. 6 ) Walk after grubbing on goodies - you will feel a lot better plus walk those bad treats you just had to try. 7 ) Strategize how many drinks or how much food you will let yourself have before you go - portion control definitely helps in your diet. |
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