Small Weight Loss Tips = Big Difference

When I decided to eat healthier, I started with small dietary adjustments: I switched to oatmeal from a bottomless bowl of cereal, soda to more water and said no thank you to the bread basket at restaurants. It would have been unrealistic for me to completely change what and how I ate overnight; it would have only resulted in getting myself frustrated and reaching for a Snickers.

Diets in general are short-term, it's about slowly incorporating healthy changes into your everyday routine that reap long-term benefits. Small changes set you up for success, these slight dietary tweaks turn into habits and, boom, you're a Healthy Helen without realizing it. Go you!

One pound of fat is 3,500 calories, so all you need to do is subtract a few calories from your caloric intake every day. There's so magic pill or fancy drink, just make small and healthy choices. And look below, never say  Ughhhh I only lost one pound, again! That my dear is one pound and a huge accomplishment!

I just read a great article in Shape Magazine that provides some simple tips and everyday food swaps to get you started, you can do this!:

Breakfast

Skip Bakery bagel with cream cheese

Swap Two pieces of whole-wheat toast with 2 tablespoons peanut butter

Savings per day 300 calories

Weight loss per year: 23 pounds

I used to eat a huge, vitamin-empty bowl of cereal every morning to only find myself starving by 10:30 am! Instead I mix a 1/2 cup of oats with either Greek yogurt or sliced almonds! or both! *Don't forget to eat breakfast!-- it revs your metabolism for the day!

Mid-Morning Snack

Skip Large glass of juice

Swap Piece of fruit

Savings per day 90 calories

Weight loss per year: 7 pounds

I carry an orange around almost any and everywhere! The time it takes to peel it equals the same time I'd be on my second glass of juice. A lot of juice is packed with sugar anyways so beware!

Lunch

Skip Cup of sweetened yogurt

Swap Plain low-fat or fat-free yogurt with 1/2 cup sliced fruit

Savings per day 100 calories

Weight loss per year: 8 pounds

I love Greek yogurt, too! It packs a punch of protein and tastes heavenly! I recommend Stonyfield OIKOS and Chobani!


Mid-Afternoon Snack

Skip Tall mocha

Swap Tall latte with 1 percent or skim milk

Savings per day 145 calories

Weight loss per year: 11 pounds

Black coffee has little to no calories. Can't do it black?, opt for skim milk or sweeten with cinnamon or mocha powder!

Dinner

Skip Large plate of pasta (2 1/2 cups) with 1/2 cup red sauce

Swap 4-ounce skinless chicken breast with 1 cup pasta and 1/2 cup red sauce

Savings per day 240 calories

Weight loss per year: 18 pounds

A good tip from Shape Magazine!: “If you're a carb queen who loves bagels, pretzels and pastas, you're probably lacking in the protein department. Lean meats such as chicken are satisfying and low-calorie, a good balance to carbohydrate intake.”

Dessert

Skip 2 cups fat-free ice cream

Swap Two miniature (0.7-ounce) candy bars

Savings per day 200 calories

Weight loss per year: 15 pounds

I'll reach for a few blocks of dark chocolate (70% or higher) to munch on! It’s just enough to satisfy my sweet tooth plus it’s high in antioxidants!

It's All Greek to Me: Greek Yogurt & Why Its Good For You

Feeling a little bland? Did you wake up this morning with the desire to get a little crazy, live on the edge even? Well, no passport required for this cultural experience. Greek yogurt is the filling answer to spice up your life. Contrary to popular yogurt belief, Greek yogurt is not indigenous solely to Greece. The same yummy recipe is made the same way in Greece, Lebanon, Turkey, and even Israel. So technically, Greek yogurt could be called Turkish yogurt or even Lebanese yogurt--it's a yogurt of many nationalities! So, for the rest of this post, I will be putting Greek quotations to accredit all countries for their delicious contribution to the US of A.  

"Greek" yogurt has a different appearance than its distant yogurt cousins. Its initial texture is thicker, richer and creamer than regular yogurt which tends to be lighter and smoother. Also, from what I have heard, it can be an acquired taste. "Greek" yogurt sometimes tends to taste more tart compared to the sweetness of regular yogurt. And, not only being bilingual, "Greek" yogurt has a ton of added health benefits. Here are a few:

1. 2x the amount of protein compared to regular yogurt! One cup of "Greek" yogurt can have up to 13-20 grams of protein! Hello, Hercules.
2. It's swimsuit-friendly! It contains less sodium so it will be filling without the bloat. 
3. It has less carbohydrates which means less lactose! So it's easy to digest for all fellow yogurt lovers with sensitive GI tracts, I got you.
4. It has a fun texture! "Greek" yogurt is strained to remove the whey which also removes the water causing it to become thicker and more satisfying. 
5. It's a great cooking and baking substitute. It can be added in lieu of milk or sour cream--which can help make dishes healthier, too!

Now knowing all the health benefits, which brand do you buy? Chobani? Stonyfield? Trader Joe's? Fage? While you could try them all, and I support your decision, it is still a tough choice when bombarded with yogurt options at the grocery store. Since "Greek" yogurt is growing in popularity due to the above factors, many dairy manufacturers are adding this product to their yogurt line-up. There are so many different "Greek" yogurt companies; and, though the recipe is similar, taste can vary between brands. I am not yet a Greek connoisseur, but I did a little research on taste and this is what I found and I made it into a little, handy dandy, fun  personality quiz:

What Does Your Personality Say 

About Your "Greek" Yogurt Brand?

You're bold: You'd love the original, funky "Greek" taste of Fage yogurt. It has more of a sour taste, but you're tough and up for the challenge.

You're simple: You'd appreciate the taste of Chobani. It's a more delicate taste, and a nice "welcome to the club" choice for new "Greek" yogurteers.

You're sweet: You're a fruit on the bottom kind of person, so Stonyfield Oikos would fit your sweet taste. They also have flavors like caramel and chocolate which completes this dessert in a cup.

You always save room for dessert: If you're a person after my own heart and your sweet tooth takes steroids, then Trader Joe's Organic Vanilla Bean is a match for you. It's sweet and creamy while not being overly rich.

No matter your personality, I say go crazy and try every brand; you can't go wrong. Regardless which kind you choose, you are still getting the good-for-you benefits of "Greek" yogurt. It'll be the easiest, cheapest, and most delicious cultural experience in the dairy aisle.

(Sources: http://www.livestrong.com/article/86488-benefits-greek-yogurt/; http://www.seriouseats.com/2009/08/taste-test-greek-yogurts-fage-trader-joes-oikos-chobani-greek-gods-brown-cow.html )