We have all walked the aisles at the grocery store and seen the big labels screaming "FAT FREE" or "LOW FAT" next to our favorite products. Instantly we think to ourselves..."Great, I can have what I like without the guilt". Or is that really what you are getting?
The reason that many of your favorite foods can claim to be Fat-Free, is because in order to cut out the fat, they have added various chemicals, additives, and preservatives. So although your body may not be taking in the additional fat that you are worried about, it is taking in chemicals that are not easily digested like real foods are.
Also along with adding these additional chemicals, many times the products also have increased amounts of sugars added to the product to achieve the same enjoyable taste without the fat. The downside to this, is the body then needs to work harder to burn off the additional sugars it is taking in. So really the fat you are saving isn't as beneficial as it really seems.
Plus on top of the various chemicals you are putting into your body, studies have shown that our brain processes the consumption of these "Fat-Free" products differently and in turn allows us to easily over eat when we are eating what we feel is a 'healthier' option. We feel that because it is fat-free that we can splurge a little bit more, so we usually still consume the same amount of calories if we would have eaten the more natural, whole fat product in the first place. The worst part of this...is even when we do eat these products we feel that we haven't truly satisfied our cravings and feel guilty or eat additional servings to reach that satisfaction we wanted.
Something we also need to remember, our bodies need fat! I know that is not what people want to hear when they are trying to lose weight, but it is the truth! We need to have enough calories and fat to maintain our bodies needs in order to lose weight. If our body does not get what it needs to survive...it will shut down! The down side to this? No matter how hard you are working out, you will not be losing the weight you should be. Nor will you be building the muscle you need to keep your metabolism up and motivated all day long.
So what should you do? You should opt for the more whole product with the fat, and eat it according to the serving size. This way you can get the satisfaction you wanted, plus taken in a whole product that your body can easily digest and burn. If you are going to splurge, then do it right! Make it worth the calories, and set your body up to easily work it off!
Friday, June 29, 2012
Monday, June 25, 2012
Cha-Cha-Cha CHIA!
Since I was a child of the early 80's, I grew up with all the fad products that were heavily advertised on all the major TV channels...especially on Saturday morning during my favorite cartoons. We always saw various commercials for the Chia Pet, which came in numerous styles, shapes, and designs! Everyone thought they were so cool...no real function other then adding another plant to your house. Little did we know at the time that these seeds were more then just a crazy looking plant for your desk.
These amazing seeds are mild in flavor, just a slight nutty flavor, that are packed with fiber and calcium. This awesome seed can also absorb up to 12 times its own weight in liquid so it is great for helping you curb your appetite and allowing you to feel full without those crappy weight loss pills.
1. Add to my smoothies/protein shakes: I add 1 tablespoon to my smoothie and blend it up right in the smoothie. This helps me stay full all morning long without getting cravings!
2. Add to my salads: I like to sprinkle a tablespoon of seeds on top of my salads as an added crunch. Its essentially like adding sesame seeds, but much better for you!
3. Chia Pudding: In a covered container I add 3 tablespoons of chia seeds to a cup of liquid such as almond milk or Greek yogurt. To add more flavors I will toss in some cut up peaches, raisins, or dried cranberries. Then simply place in the refrigerator for 3-4 hours or overnight, and then devour! It reminds me of tapioca but much better!
4. Added to Protein Bars: I love making my own granola and protein bars so I know exactly what is going in them, and this allows me to add extra crunch and fiber! This way not only am I getting a great protein packed bar, but its also going to fill me up so I don't have to battle cravings throughout the day!
To find these amazing seeds, simply head to your grocery store! Most have them in the baking section, packaged by Bobs Red Mill:
Now that you know where to get them and how to use them...start adding them to your daily diet! It is easy to toss in here and there, and you won't regret it!
These amazing seeds are mild in flavor, just a slight nutty flavor, that are packed with fiber and calcium. This awesome seed can also absorb up to 12 times its own weight in liquid so it is great for helping you curb your appetite and allowing you to feel full without those crappy weight loss pills.
Here are my favorite ways to use these seeds:
1. Add to my smoothies/protein shakes: I add 1 tablespoon to my smoothie and blend it up right in the smoothie. This helps me stay full all morning long without getting cravings!
2. Add to my salads: I like to sprinkle a tablespoon of seeds on top of my salads as an added crunch. Its essentially like adding sesame seeds, but much better for you!
3. Chia Pudding: In a covered container I add 3 tablespoons of chia seeds to a cup of liquid such as almond milk or Greek yogurt. To add more flavors I will toss in some cut up peaches, raisins, or dried cranberries. Then simply place in the refrigerator for 3-4 hours or overnight, and then devour! It reminds me of tapioca but much better!
4. Added to Protein Bars: I love making my own granola and protein bars so I know exactly what is going in them, and this allows me to add extra crunch and fiber! This way not only am I getting a great protein packed bar, but its also going to fill me up so I don't have to battle cravings throughout the day!
To find these amazing seeds, simply head to your grocery store! Most have them in the baking section, packaged by Bobs Red Mill:
Now that you know where to get them and how to use them...start adding them to your daily diet! It is easy to toss in here and there, and you won't regret it!
Sunday, June 24, 2012
Whats your eating style?
Anywhere you look there is a new fad diet system, program, or product that is supposed to promise a quick fix to your weight loss needs. For me, I am not about the fad diets that usually are only good for a quick temporary weight loss that easily comes back. I think that if you truly want to change your body and health, you need to change your lifestyle. Just changing for a temporary amount of time is only going to give you a temporary fix, so to get a life change you need a lifestyle change.
So how do you change your lifestyle? First its going to take some commitment and a little research. Most of all though, it is going to take a want and need to change. If you continue to do what you have always done, you will continue to receive what you have always received. So to see a different you, you are going to need to feed it differently. Once you have the determination to change your lifestyle, you need to decide what lifestyle is right for you.
Like I said, there are lots of fad diets out there trying to tempt you...but if you do your research you will find that there are some great styles of eating and living that are not only logical but also easy! I could go on for days with all the different things you can try, but I don't want to waste your time! Instead I am going to share 2 of my favorite lifestyle choices that are similar in style but slightly different based on your idea of including grains and beans in your diet. Here are the two lifestyles that I feel are a great start for a healthier you, along with some links to blogs that I have found helpful:
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Now that I have shared some of my faves about both of these lifestyles, I want to share about how to be successful with a lifestyle change like this.
First, remember you are human! You will slip up, you will be tempted, you will have cravings and challenges. So embrace this and set yourself up for success not failure. You should go through your pantry and fridge and eliminate items that no longer fit your lifestyle and would just temp you. Think of it as a cleanse for your life and a benefit to your local food pantry!
Second, stop torturning yourself! Understand that when you do have a slip up you need to move on and get back on track. Just because you slip up once doesn't mean you have to give up. Accept it and keep moving forward!
Third, understand that nothing has to be 100%. For myself I try to eat 85% Paleo and 15% Clean Eating. Basically I eat mainly off the paleo standards but allow myself some grains on occassions. I still stick with the guidlines Clean Eating establishes for the grains I allow myself though.
Lastly, you have to allow yourself a splurge or two. If you have been invited out by the girls and you are going out for the evening...set your rules up ahead of time and allow yourself a splurge. Make sure to follow your rules and if you are going to indulge do it right. First decide what your splurge is going to be...for me I love dessert so I want to have an indulgent dessert everyonce in a while. So in order to do this, I make sure to set out my rules for the night so I can reward myself without the guilt. So my rules may be no alcohol, salad with lean protein, and 3-4 glasses of water throughout the meal. Then when I get my dessert I will be less likely to finish it all, and if I do I have set myself up for a healthy beginning to my meal so the splurge isn't as damaging! Now here is the most important thing about a splurge...if you are going to do, do it right. Thats right...splurge on the real thing. Studies show that if you splurge on the full fat, naughty items you wanted, you are less likely to over indulge and feel more satisfied. They have found that if you skimp on your splurge you feel like you not only cheated yourself, but feel guiltier because it didn't even hit the spot like you wanted it to!
So now you have some options to look into! Don't by any means think that these are your only options, but look at them as a start for your research into a healthier you!
So how do you change your lifestyle? First its going to take some commitment and a little research. Most of all though, it is going to take a want and need to change. If you continue to do what you have always done, you will continue to receive what you have always received. So to see a different you, you are going to need to feed it differently. Once you have the determination to change your lifestyle, you need to decide what lifestyle is right for you.
Like I said, there are lots of fad diets out there trying to tempt you...but if you do your research you will find that there are some great styles of eating and living that are not only logical but also easy! I could go on for days with all the different things you can try, but I don't want to waste your time! Instead I am going to share 2 of my favorite lifestyle choices that are similar in style but slightly different based on your idea of including grains and beans in your diet. Here are the two lifestyles that I feel are a great start for a healthier you, along with some links to blogs that I have found helpful:
Clean Eating:
*Eating food in its natural state
*No white foods (flour, sugar, rice, ect.)
*Avoiding all refined or processed foods
*Lean proteins and healthy fats
*Lots of fruits and veggies, pref organic
*No preservatives, fast foods, or ALCOHOL
*No or limited dairy
The title is pretty self explanitory in this lifestyle of eating. You want to put just clean foods in your body. When you are adding processed and refined foods to your body, it makes it harder for your body to break down the foods. Also by cutting out the processed foods, your body is going to get everything you need out the food you are eating so it doesn't need to store the crap that turns into unwanted weight!
Favorite Sites:
He & She Eat Clean at http://www.heandsheeatclean.com/
*Great recipes, motivation, and fitness tips
Rabbit Food for My Bunny Teeth at http://rabbitfoodformybunnyteeth.com/
*Although she has all vegetarian recipes, still lots of great stuff
The Gracious Pantry at http://www.thegraciouspantry.com/
*TONS of awesome recipes, tips, and information
PALEO:
*Known as "Primal" Eating
*Lots of grass fed lean meats
*Lots of fruits and veggies, pref organic
*Lots of nuts and healthy fats
*Consuming food in its most natural state
*No Sugars, Beans, Grains or Dairy
The premisis for this style of eating is to eat how our primal ancestors ate. Essentially like a caveman! You are going to eat food that we can easily find in nature...no processed foods! The reason for no dairy is because in nature no species consumes dairy in any form after infancy/youth. Since you are eating just nature based foods your body is only taking in what it needs and nothing more, again allowing you to lose weight and detox your system.
Favorite Sites:
Paleo Blocks at http://paleoblocks.blogspot.com/
*Tips, info, and lots of recipes
Multiply Delicious at http://www.multiplydelicious.com/
*An awesome mom that does paleo easy, including weekly menus
Everyday Paleo at http://everydaypaleo.com/
*Lots of easy recipes and motivation
***********************************************************************************
Now that I have shared some of my faves about both of these lifestyles, I want to share about how to be successful with a lifestyle change like this.
First, remember you are human! You will slip up, you will be tempted, you will have cravings and challenges. So embrace this and set yourself up for success not failure. You should go through your pantry and fridge and eliminate items that no longer fit your lifestyle and would just temp you. Think of it as a cleanse for your life and a benefit to your local food pantry!
Second, stop torturning yourself! Understand that when you do have a slip up you need to move on and get back on track. Just because you slip up once doesn't mean you have to give up. Accept it and keep moving forward!
Third, understand that nothing has to be 100%. For myself I try to eat 85% Paleo and 15% Clean Eating. Basically I eat mainly off the paleo standards but allow myself some grains on occassions. I still stick with the guidlines Clean Eating establishes for the grains I allow myself though.
Lastly, you have to allow yourself a splurge or two. If you have been invited out by the girls and you are going out for the evening...set your rules up ahead of time and allow yourself a splurge. Make sure to follow your rules and if you are going to indulge do it right. First decide what your splurge is going to be...for me I love dessert so I want to have an indulgent dessert everyonce in a while. So in order to do this, I make sure to set out my rules for the night so I can reward myself without the guilt. So my rules may be no alcohol, salad with lean protein, and 3-4 glasses of water throughout the meal. Then when I get my dessert I will be less likely to finish it all, and if I do I have set myself up for a healthy beginning to my meal so the splurge isn't as damaging! Now here is the most important thing about a splurge...if you are going to do, do it right. Thats right...splurge on the real thing. Studies show that if you splurge on the full fat, naughty items you wanted, you are less likely to over indulge and feel more satisfied. They have found that if you skimp on your splurge you feel like you not only cheated yourself, but feel guiltier because it didn't even hit the spot like you wanted it to!
So now you have some options to look into! Don't by any means think that these are your only options, but look at them as a start for your research into a healthier you!
Friday, June 22, 2012
10 Super Foods
Whether you want to look good for swimsuit season, get into that super cute pair of jeans, or just drop a pant size...we need to remember that 80% of our success is based in the kitchen and not the gym. Yes, I said the kitchen! No matter how hard you bust your butt in the gym...its still gonna jiggle if you are feeding the wrong foods!
So, what should you feed your body to make sure you aren't destroying your hard work in the gym? Thats where your Super Foods come into play. These are foods that easy-to-eat and full of the nutrients you need to stay healthy. By keeping these items in your kitchen you are going to set yourself up for success. I bet you are dying to know what these super foods are aren't you?!? Well here you go:
I got this list from WebMD.com where they give an in depth reasoning for them being a Super Food:
1. Low-Fat or Fat-Free Plain Yogurt. I like Greek yogurt because of the creamier texture and high amounts of protein. Plus I love how versatile it is in the kitchen. I use it in my smoothies/shakes in the morning, with fruit and honey for a snack, or on top of tacos or enchiladas like sour cream.
2. Eggs. I love to always have hard boiled eggs on hand because they are a quick and easy snack that is packed with protein, low in fat and calories, and just plain tasty! You can make easy omelets, scrambled eggs, and quiches that are all quick and good for you.
3. Nuts. Although they are high in fats, they are good fats that our body really needs. A totally fat-free diet is not good for us. They are great as a snack or to add into your main meal as an alternate source of protein. I like to always have almonds on hand at our house so I can grab some quick or add them to a salad for some crunch.
4. Kiwis. They are full of nutrients and antioxidants, plus super tasty! They are great to eat alone, but also work great in your morning smoothies. Because they can go bad quickly I like to slice them and lay them out on a lined baking sheet and freeze them. After they are frozen I place them in a ziplock bag that I keep in the freezer so I can quick grab a few slices and toss them in my smoothies. I also will toss a few in my water bottle to add a little extra flavor.
5. Quinoa. This is a new super food for me. I have recently started eating this and I am loving it. First it is gluten free which is great for those with Celiac or any other gluten related allergies. Second, it is very versitle and can easily be made to be sweet or savory. You can use it as a side dish, add it to a wrap, or make it a center of your entree.
6. Beans. Beans are usually not on the top of most peoples lists of favorite foods, but trust me they are soo good! You can do so many things with beans! I love them in salads, mexican food, wraps, and even desserts! Yes, I said desserts! I love Black Bean Brownies...you would never guess that they are even in the brownies! Plus added bonus, they are super cheap which is nice on the budget. I recommend getting dried beans so they are easily shelf stable and making them up as you need.
7. Salmon. Now that it is grilling season, this is a great food to have in your diet. You can easily grill it up and make a super delish meal. But remember you can easily make it in the kitchen all year round so don't forget to keep it on your grocery list!
8. Broccoli. Whether its fresh or frozen, broccoli is an amazing food for you. You can eat it raw with a little dipping sauce (use greek yogurt with ranch seasoning to cut out some of the fat and calories and add extra protein), or bake it, broil it, and stir fry it!
9. Sweet Potatoes. These root vegetables are packed with all sorts of amazing nutrients for your body. They are so easy to transform into so many things so you should always have them on hand. Next time at the grocery store grab these instead of standard white potatoes. You can bake them and grill them in wedges for yummy healthy 'fries', or mash into yummy healthy mashed potatoes. I like to also cut them into small chunks and broil them with a little salt and pepper and add them to a salad.
10. Berries. Ok...what is not to love about berries? Low calories, full of antioxidants, and high in
fiber...yes please! And really there is not much you can't do with berries. Just remember nature has already made them sweet, so they dont need a lot of extra sweetners added to them!
Now you have the list...so add them to your grocery list! You can easily add all of these items into your monthly meal planning, and not break the budget so get on it!
So, what should you feed your body to make sure you aren't destroying your hard work in the gym? Thats where your Super Foods come into play. These are foods that easy-to-eat and full of the nutrients you need to stay healthy. By keeping these items in your kitchen you are going to set yourself up for success. I bet you are dying to know what these super foods are aren't you?!? Well here you go:
I got this list from WebMD.com where they give an in depth reasoning for them being a Super Food:
1. Low-Fat or Fat-Free Plain Yogurt. I like Greek yogurt because of the creamier texture and high amounts of protein. Plus I love how versatile it is in the kitchen. I use it in my smoothies/shakes in the morning, with fruit and honey for a snack, or on top of tacos or enchiladas like sour cream.
2. Eggs. I love to always have hard boiled eggs on hand because they are a quick and easy snack that is packed with protein, low in fat and calories, and just plain tasty! You can make easy omelets, scrambled eggs, and quiches that are all quick and good for you.
3. Nuts. Although they are high in fats, they are good fats that our body really needs. A totally fat-free diet is not good for us. They are great as a snack or to add into your main meal as an alternate source of protein. I like to always have almonds on hand at our house so I can grab some quick or add them to a salad for some crunch.
4. Kiwis. They are full of nutrients and antioxidants, plus super tasty! They are great to eat alone, but also work great in your morning smoothies. Because they can go bad quickly I like to slice them and lay them out on a lined baking sheet and freeze them. After they are frozen I place them in a ziplock bag that I keep in the freezer so I can quick grab a few slices and toss them in my smoothies. I also will toss a few in my water bottle to add a little extra flavor.
5. Quinoa. This is a new super food for me. I have recently started eating this and I am loving it. First it is gluten free which is great for those with Celiac or any other gluten related allergies. Second, it is very versitle and can easily be made to be sweet or savory. You can use it as a side dish, add it to a wrap, or make it a center of your entree.
6. Beans. Beans are usually not on the top of most peoples lists of favorite foods, but trust me they are soo good! You can do so many things with beans! I love them in salads, mexican food, wraps, and even desserts! Yes, I said desserts! I love Black Bean Brownies...you would never guess that they are even in the brownies! Plus added bonus, they are super cheap which is nice on the budget. I recommend getting dried beans so they are easily shelf stable and making them up as you need.
7. Salmon. Now that it is grilling season, this is a great food to have in your diet. You can easily grill it up and make a super delish meal. But remember you can easily make it in the kitchen all year round so don't forget to keep it on your grocery list!
8. Broccoli. Whether its fresh or frozen, broccoli is an amazing food for you. You can eat it raw with a little dipping sauce (use greek yogurt with ranch seasoning to cut out some of the fat and calories and add extra protein), or bake it, broil it, and stir fry it!
9. Sweet Potatoes. These root vegetables are packed with all sorts of amazing nutrients for your body. They are so easy to transform into so many things so you should always have them on hand. Next time at the grocery store grab these instead of standard white potatoes. You can bake them and grill them in wedges for yummy healthy 'fries', or mash into yummy healthy mashed potatoes. I like to also cut them into small chunks and broil them with a little salt and pepper and add them to a salad.
10. Berries. Ok...what is not to love about berries? Low calories, full of antioxidants, and high in
fiber...yes please! And really there is not much you can't do with berries. Just remember nature has already made them sweet, so they dont need a lot of extra sweetners added to them!
Now you have the list...so add them to your grocery list! You can easily add all of these items into your monthly meal planning, and not break the budget so get on it!
Tuesday, June 12, 2012
Can I refill your water?
Have you started drinking your water yet today? Your body is made up mostly of water and we need to continue to replenish ourselves to maintain a healthy body...so then the question is, how much water do you need to drink?
The answer to this question isn't a set number because you really need to take into account your weight, the amount of time you spend working out that day, if its hot or extremely cold. As a general they used to say"8 and 8" was the rule of thumb, so you were to drink 8 glasses of 8 oz each...but that only breaks down to 1.9 liters a day. In all actuality you should be drinking 2.2 liters for women or 3 liters a day for men. Again though, you should increase this amount in extreme heat or when you have long workouts.
Here are some excellent reasons why you should be drinking enough water each day:
Also remember to spread this across the whole day...there is no sense trying to chug 2 liters of water 30 minutes before you go to bed! You are just going to get up 6 times at night and pee and thats no way to spend your night! Start right away in the morning!
Here are some tips on when to drink water to help with weight loss:
The answer to this question isn't a set number because you really need to take into account your weight, the amount of time you spend working out that day, if its hot or extremely cold. As a general they used to say"8 and 8" was the rule of thumb, so you were to drink 8 glasses of 8 oz each...but that only breaks down to 1.9 liters a day. In all actuality you should be drinking 2.2 liters for women or 3 liters a day for men. Again though, you should increase this amount in extreme heat or when you have long workouts.
Here are some excellent reasons why you should be drinking enough water each day:
- Our bodies are made up of 60% water, so it is essential to continue to replenish our body daily.
- Water helps our body flush out toxins from our vital organs.
- Water helps carry nutrients to our cells.
- Lack of water can lead to dehydration causing:
- Headaches
- Low Energy
- Constipation
- Helps with increased weight loss
- Can lower Cancer and Heart Health risks
- Helps your skin stay hydrated and appear more radiant
- Staves off cravings and false hunger
Also remember to spread this across the whole day...there is no sense trying to chug 2 liters of water 30 minutes before you go to bed! You are just going to get up 6 times at night and pee and thats no way to spend your night! Start right away in the morning!
Here are some tips on when to drink water to help with weight loss:
- Drink 8oz right away in the morning to start up your metabolism and flush your system from the night before
- Drink a full 8oz of water 30 minutes prior to each meal. This will allow you to fill up faster and prevent over eating.
- Drink water along with your snacks...this will help your feel more satisfied with your snack
- Drink before, throughout, and after your workouts. Its important to be hydrated before, during and after a workout!
- Drink while outside in extreme heat or cold...both pull moisture out of our bodies through our skin so its important to stay well hydrated
Monday, June 11, 2012
Whats on your plate?
You are spending time in the gym doing the routines and workouts that they recommend, and you still are stuck at a plateau? Well it might not be the gym's fault...instead it could be your diet. Yes bodies are sculpted in the gym, but they are made in the Kitchen! No matter how much you work out, if you aren't feeding your body right you just aren't going to get anywhere in the gym!
So how can you tweak your diet to help you push through your plateau? The first thing I recommend is really pay attention to what you are eating...you might be surprised as to what you are taking in during your day. You need to pay attention to what is really in your foods, because although you think that Granola you have been eating is good for you...some granola can have tons of excess sugars, calories, and fat. So here are some things you really should pay attention to when shopping:
4. Eat off of a plate and not out of a bag! By putting your food or snacks on a plate instead of eating out of the manufacturers package, you are able to visualize the amount you have eaten...thus not over eat!
5. This is my favorite tip....DRINK MORE WATER! Before diving into a snack because you are sooo hungry, drink 8 oz of water and wait 10 minutes. Chances are your 'hunger' is simply thirst that easily gets confused!
6. Write down what you eat throughout the day. You need to write down everything little and big you eat. You would be surprised what take in everyday. Plus you will find, if you have to write it down you may be less likely to eat it!
Try these tips and see if they can help you push yourself past your weight loss plateau!
So how can you tweak your diet to help you push through your plateau? The first thing I recommend is really pay attention to what you are eating...you might be surprised as to what you are taking in during your day. You need to pay attention to what is really in your foods, because although you think that Granola you have been eating is good for you...some granola can have tons of excess sugars, calories, and fat. So here are some things you really should pay attention to when shopping:
- Serving Size:
- Make sure you check out what the serving size is...just because its in a small bag, that doesn't mean its just one serving!
- Ex: 20oz Lipton Green Tea has 2.5 servings per container...so 1 bottle has 200 calories vs just the 80 it says per serving
- Calories:
- Verify the amount of calories, and compare them to the nutrients you are getting...is it worth the calories you are taking in with this item?
- What's in it?
- Look at the ingredient list on the label...the most prevalent ingredients will be listed first. So make sure these are items you want to take into your body, and try to have them be natural and whole ingredients. The fewer additives the better for you!
Here is a label I got off of www.health.gov to show how to look at your labels when shopping:
Now that you know what is in your food, make sure you are following the recommended serving size. Its important you don't just graze at your food throughout the day, instead before you start eating it make sure to pull out just your recommended serving. This is one area that we really can add on blind calories without realizing it, why sabotage your workouts before you even get in the gym?
So how do you make sure you aren't adding calories in when you don't expect it. Here are some tips that I use to help keep it under control:
1. Figure out what your calorie intake should be. To figure this out easily simply take your weight in pounds times 11 if your are not working out more then 2 hrs a week, or 12 if you do work out for more then 2 hrs a week. This would be your goal number. Make sure to strive for that each day, and remember too few calories can be just as bad on your diet as too many! Starvation will get you no where!!
2. Pre-pack your food! At the beginning of the week package your snacks and meals in individual serving size containers. Make it easy on your self so all you have to do is grab and go on busy days.
3. Aim for super foods in your diet. These are foods packed with nutrients that help you hit your daily recommended intake. Try to get eggs, yogurt, nuts, Kiwis, quinoa, broccoli, berries, sweet potatoes, beans, and salmon into your diet. These foods are packed with the things your body needs to run efficiently and thus burn that fat and calories effectively during your workouts!
4. Eat off of a plate and not out of a bag! By putting your food or snacks on a plate instead of eating out of the manufacturers package, you are able to visualize the amount you have eaten...thus not over eat!
5. This is my favorite tip....DRINK MORE WATER! Before diving into a snack because you are sooo hungry, drink 8 oz of water and wait 10 minutes. Chances are your 'hunger' is simply thirst that easily gets confused!
6. Write down what you eat throughout the day. You need to write down everything little and big you eat. You would be surprised what take in everyday. Plus you will find, if you have to write it down you may be less likely to eat it!
Try these tips and see if they can help you push yourself past your weight loss plateau!
I'm Back!
Sorry I was gone for a few days! I was out of town and then as soon as I got back we had family stay with us, so it was a busy week last week! But fear not...I am back and its posting time! This week I am working on meal planning including the healthier options we are using at our home. Plus I will start going into more of fitness and health...since this has been a big change of path for both Nick and I!
So stay posted...and feel free to post your own comments and requests!
So stay posted...and feel free to post your own comments and requests!
Friday, June 1, 2012
3 Meals, 1 Night!
If I can save time and make several meals all at once, I am all for it! I like to switch it up and make several variations of the same meal at the same time so I can easily use them in one months meal plan without getting bored! Tonight was one of the nights that I wanted to not only make several meals but wanted to see just how little I could do it for!
Here was my ingredient list:
4 Italian Sausages $2.99 with coupon
1 Bag Spinach $2 on sale
2 Containers Ricotta Cheese $1.29 each with coupon
1 egg $0.14
1 bag Mozzarella Cheese $1.79 on sale
1 box of Penne $0.66 with coupon
1 box Lasagna noodles $0.76 with coupon
1 32 oz jar Marinara $1.50 on sale
1 can Petite Diced Tomatoes $0.50 on sale
Total: $12.92 for 3 meal main dishes...thats $4.31 per main dish!
To start off the meals I removed the casings off the Italian Sausages and browned them in a large pan. Once browned I added the jar of sauce and can of petite diced tomatoes and let simmer. Then boiled the Penne noodles for tonight's dinner. That easy for meal one...Penne Spaghetti!
For the last two I did two 8x8 Lasagnas that I will freeze for later meals. I like to line up all of the ingredients and get them ready before assembling so I got the sauce, spinach, mozzarella cheese, and noodles out. I then mixed the ricotta cheese with one egg and some Italian seasoning. I didn't add that into my meal cost, because we all have that in our pantry anyway!. Then I used the 8x8 GLAD Ovenware pans because they are just so easy to use! First I put a large spoonful of sauce in the bottom of both 8x8 pans. Next I broke the noodles down so I had an even layer above the sauce. After the noodles were in I spread a layer of the ricotta mix on top of the noodles followed by the spinach and mozzarella cheese. Then started again with the sauce and so on. I did 3 layers in each pan to reach the top of the 8x8.
If you did not want to do lasagna, you could easily do stuffed shells or manicotti too. Or even do on lasagna and on stuffed shells by adding just one box of noodles...thats only $0.66 more the what we originally had.
So for just 15 mins more work then I already was doing for the evenings meal, I got 2 additional nights worth of meals! Can you spare 15 mins extra one night a week? If so you can add 104 extra meals into your year of meals!
Here was my ingredient list:
4 Italian Sausages $2.99 with coupon
1 Bag Spinach $2 on sale
2 Containers Ricotta Cheese $1.29 each with coupon
1 egg $0.14
1 bag Mozzarella Cheese $1.79 on sale
1 box of Penne $0.66 with coupon
1 box Lasagna noodles $0.76 with coupon
1 32 oz jar Marinara $1.50 on sale
1 can Petite Diced Tomatoes $0.50 on sale
Total: $12.92 for 3 meal main dishes...thats $4.31 per main dish!
To start off the meals I removed the casings off the Italian Sausages and browned them in a large pan. Once browned I added the jar of sauce and can of petite diced tomatoes and let simmer. Then boiled the Penne noodles for tonight's dinner. That easy for meal one...Penne Spaghetti!
For the last two I did two 8x8 Lasagnas that I will freeze for later meals. I like to line up all of the ingredients and get them ready before assembling so I got the sauce, spinach, mozzarella cheese, and noodles out. I then mixed the ricotta cheese with one egg and some Italian seasoning. I didn't add that into my meal cost, because we all have that in our pantry anyway!. Then I used the 8x8 GLAD Ovenware pans because they are just so easy to use! First I put a large spoonful of sauce in the bottom of both 8x8 pans. Next I broke the noodles down so I had an even layer above the sauce. After the noodles were in I spread a layer of the ricotta mix on top of the noodles followed by the spinach and mozzarella cheese. Then started again with the sauce and so on. I did 3 layers in each pan to reach the top of the 8x8.
If you did not want to do lasagna, you could easily do stuffed shells or manicotti too. Or even do on lasagna and on stuffed shells by adding just one box of noodles...thats only $0.66 more the what we originally had.
So for just 15 mins more work then I already was doing for the evenings meal, I got 2 additional nights worth of meals! Can you spare 15 mins extra one night a week? If so you can add 104 extra meals into your year of meals!
So GLAD!
I am a huge fan of planning my meals and making meals ahead of time to save not only time but money! If you can buy in bulk and get the meals made for a lot less and just freeze them, why wouldn't you? So the issue most people run into is how do I freeze my meals in a safe way, and keep them organized in my freezer? My solution...Glad Ovenware! It is by far my favorite Freezer Meal Planning item!
These oven safe 8x8 and 9x13 pans are perfect for meal planning and freezer meals! They are safe in both the freezer and the oven, they wash up nicely, and they stack wonderfully! So simply make your meals in the ovenware, let cool to room temperature, and then label and place in the freezer! Your set and ready to go! I simply place a piece of clear tape on top and write what I have inside so that I can easily remove the label and reuse the ovenware!
So where do you find these awesome jems? Well so far the only store that I have found them in is the Hy-Vee's in Sioux Falls, SD. BUT they are making there way into more and more stores! They are usually located right by the foil, sandwich bags, and other reusable bowls. If you don't have a store near you though, you can easily order them online via Amazon and directly through the GLAD website. I was able to get mine for $2.99 for 2 9x13s or $2.99 for 3 8x8s! Since they are reusable that is a great deal!
Best part is they are good for more then just making dinners! I use them for making bars and then freeze them. This way I can have bars on hand, and off the counter where I would munch on them every time I enter my kitchen!
These oven safe 8x8 and 9x13 pans are perfect for meal planning and freezer meals! They are safe in both the freezer and the oven, they wash up nicely, and they stack wonderfully! So simply make your meals in the ovenware, let cool to room temperature, and then label and place in the freezer! Your set and ready to go! I simply place a piece of clear tape on top and write what I have inside so that I can easily remove the label and reuse the ovenware!
So where do you find these awesome jems? Well so far the only store that I have found them in is the Hy-Vee's in Sioux Falls, SD. BUT they are making there way into more and more stores! They are usually located right by the foil, sandwich bags, and other reusable bowls. If you don't have a store near you though, you can easily order them online via Amazon and directly through the GLAD website. I was able to get mine for $2.99 for 2 9x13s or $2.99 for 3 8x8s! Since they are reusable that is a great deal!
Best part is they are good for more then just making dinners! I use them for making bars and then freeze them. This way I can have bars on hand, and off the counter where I would munch on them every time I enter my kitchen!
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