Why Is It So Hard To Eat Healthy In Social Settings?

Ever since the Pilgrims and Pocahontas (and Grandmother Willow), social settings have gathered around friends, fun and food. Food has been the focal point of socializing from celebrations to bad break ups(no one wants to drown his or her heartbreak with tofu). People don't crave toasted chick peas at the movie theater or carrot sticks at McDonald's, it's a norm that society gravitates towards unhealthy eating due to convenience, affordability and impulsive emotional cravings. When's the last time a friend said: hey, lets celebrate with some beers and celery sticks?

This cultural habit can make social settings difficult for those trying to eat healthier. I've sometimes felt "uncool" or judged if I opted for a salad over chicken fingers when eating out with friends; however, it's hard not to be swayed into peer pressure. Even a no thank you can quietly excommunicate a person from the snack pack. Why is it so hard to stick to a healthy lifestyle when temptations are always lurking behind every pizza box and value menu? Occasional cheating is expected and an essential to keep our cravings in check, but why do social settings always seem to deteriorate our willpower?

The LiveStrong site addresses this bamboozle perfectly:

When you eat with friends and family members, you're liable to be goaded into eating foods you normally wouldn't. It's human nature to observe what others are doing and follow suit. If everyone at your table is ordering indulgent meals, it can be embarrassing to ask for a salad or grilled vegetables. If you do try to order something healthy, you could be laughed at by your friends. To avoid that ridicule, you might order something high in fat and calories or go for a dessert you wouldn't when eating on your own.

Have you ever heard the saying, sharing the guilt? I think this phrase perfectly sums up why healthy eating can sometimes be shunned in social settings. It starts with one person craving the Triple-Chocolate-Mousse Cake and not wanting to be lonely in his or her indulgence. As a result, the peer pressure gets piled on as thick as the triple chocolate mousse. How can you survive these situations without feeling uncomfortable? Here are some tips:

Be honest: Honesty is the best policy especially for staying on track with healthy eating. Be upfront about your eating habits and own your decision, your crew should be supportive (If not, do what my grandpa always said: Screw 'em!)

Share an entree or dessert: If there isn't any healthy alternatives when eating out, split a dessert or entree. If no one wants to split, ask the waitress to put half in a to-go box and take it home for later!

Bring your own healthy side: At a potluck or picnic? No problem. Bring a dish that fits your dietary criteria so you'll have something to nosh on as you socialize.

Eat prior: If you know beforehand that your palate isn't feeling the party's food platter, eat something prior to the event. If someone asks why you're not eating, simply and honestly say I'm not hungry but thank you!




Remember, never feel guiltily about passing on dessert or even indulging once in a while. Just be healthy and all will be fine in body, mind and soul!

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!

Should you be like Miley Cyrus & Go Gluten-Free?

I love food but food doesn't always love me. Over the past few years, I've had to rethink what I eat or end up in fetal position on the bathroom floor. It's not fun and it's not cute by any means. I'm lactose-intolerant-- so dairy is never an option-- but lately I'm starting to think there's more to my tummy troubles. My beloved Luna bars are starting to cause digestive wars and I've already cut out LARABARs.... hey, I just kinda rhymed. Anywho, this is not a pity party for my stomach and what I can't eat (trust me, I'm not whittling away by any means), but there may be an alleged culprit and I'm investigating--- cue the 60 Minutes ticking clock.

Gluten. tick. tick. tick.

Within the last year gluten has been dubbed a villain in the food industry, but who even knew what gluten was or heard of it until hyped up on health blogs and dissed by Miley Cyrus? So, why are we picking on gluten?

What's gluten anyways? Here's the fitbie definition:

Gluten is a protein found in wheat, barley, and rye, as well as in many common food additives. It's what gives dough its elasticity and baked goods their satisfying chewiness. But for people with celiac disease—a type of autoimmune disorder—eating foods that contain gluten can lead to a cascade of nasty reactions, including damage to the small intestine, poor nutrient absorption, diarrhea, abdominal pain, bloating, anemia, and fatigue. Celiac disease is surprisingly common, affecting about one in every 133 people, according to an often-cited 2003 study from the University of Maryland center for celiac research.


For some, gluten is a big pain in the butt,:

while others take gluten lemons and make lemonade:

Even those who don't have Celiac disease may have a gluten sensitivity and are avoiding it all together; but if gluten doesn't bother you, should you avoid it anyways? Ever since Miley Cyrus emerged slim and trim and said she's been avoiding gluten and dairy due to allergies, people have been saying a gluten-free diet encourages weight loss but doctors say otherwise. 

Here's my non-expert perspective: I'm allergic to dairy but it doesn't make me lose weight, it just limits my options. I could make poor health choices regardless of my intolerance and an article in Self agrees:

Rachel Begun, a registered dietitian and food industry consultant, told Today's Health that only those who have been diagnosed with a gluten-related disorder should go on a gluten-free diet.In fact, Begun said "People who go gluten-free may gain weight if they rely mostly on highly-processed gluten free foods, many of which tend to be higher in fat, calories and sugar than their gluten-containing counterparts."

Karen Ansel, also a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics, agreed. "There’s absolutely no evidence that a gluten-free diet promotes weight loss," Ansel explained. "However, there is data that indicates that following a gluten-free diet can result in a diet that's low in key nutrients -- especially iron, zinc and B vitamins such as folate and niacin.”

Like anything, everyone has their own preferences and what works for one person may not work for another. I think there's too many differing opinions to make a definte decision, but if you think gluten is hurting your health then talk to your doctor. If not, keep making healthy decisions and partying in the USA.

Weekday Veg TED Video

What's better than a hot cup of coffee and some TED? Nothing. Got 4 minutes? (of course you do), watch this talk by Graham Hill on how being a weekday vegetarian can exponentially boost your health!

Happy Thursday!

Don't be a Fatty on St. Patty's

I do not have a drop of Irish blood in my veins, but I love St. Partick's as much as the next Connor O'Connor. Especially after visiting Ireland, I feel I have established roots within its green grasses.

The title of this post is not intended to be as harsh as it sounds... I just liked it because it rhymed; But, there  is a minuscule of true behind it regarding the amount of alcohol consumed. If you're Irish, you drink. If you're not Irish, you drink. St. Patrick's day is essentially an excuse to get a wee bit sham-rocked in a judgement-free environment. It's the day of green beer and good times, so by all means drink away. But, if you're like me.. I (1) don't drink a lot as a rule and (2) don't want to consume 1,000 + of liquid confidence. There is a way to enjoy yourself without while being cautions of your caloric intake. If you're mentality is "it's St. Patrick's day, I don't wanna worry about what I drink" then more power to you, Happy St. Patrick's Day and you'd probably want to stop reading here. If you are trying to enjoy yourself while being conscious of your diet, read on my friend.

Guinness is my beer of choice. It's dark, rick and fills me up. In all honesty, it's not as bad (calorie-wise) as you'd think. But what about the other beers? I present you, my St. Patty's Beer Survival Guide.
I found this on FitSugar, I love the brand and they always have the best health and fitness tips (@fitsugar).


St. Patty's Beer Survival Guide

Brand of Beer	Calories	Carbs (g)	Percent Alcohol
Amstel Light	95	5	3.5
Anchor Steam	155	16	4.9
Anheuser Busch Ice Pale Lager	171	12.5	5.9
Anheuser Busch Light Pale Lager	95	3.2	4.1
Beck's Pilsner	138	9	5
Beck's Premier Light	63	3.8	2.3
Budweiser	145	10.6	5
Bud Light	110	6.6	4.2
Budweiser Select	99	3.1	4.3
Coors	149	12.2	5
Coors Light	102	5	4.2
Corona Extra	148	14	4.6
Corona Light	99	5	3.2
Foster's Premium Ale	160	12.5	5.5
Guinness Extra Stout	176	14	6
Guinness Draught	126	10	4
Harpoon IPA	170	15	5.9
Heineken	148	11.3	5
Heineken Light	99.6	7.2	3.5
Killian's Irish Red	162	14.4	5
Labatt Blue	153	5	5
Labatt Blue Light	111	8	4
Long Trail	163	18.5	4.6
Magic Hat #9	151	14	4.6
Michelob Dark Lager	152	11.8	5.1
Michelob Ultra	95	2.6	4.2
Miller Genuine Draft	143	13.1	4.7
Miller MGD 64	64	2.4	2.8
Milwaukee Best Ice	144	7.3	5.9
Molson Ice	160	11.6	5.6
Molson Light	113	12	5.6
Natural Light	95	3.2	4.2
Newcastle Brown Ale	138	12.8	4.7
O'Douls	65	13.3	.4
Pabst Blue Ribbon	145	12	4.7
Pabst Blue Ribbon Light	113	8.3	3.9
Pete's Wicked Ale	172	17.5	5.3
Red Stripe	151	13.8	5
Rolling Rock Extra Pale Lager	132	10	4.5
Sam Adams Boston Lager	180	18.8	4.9
Sam Adams Light	119	9.6	4
Sierra Nevada Bigfoot	330	30.3	9.6
Stella Artois	154	11.6	5.2

Everyone have a fun and safe holiday! (drink responsibly.)

Eat like a Caveman this Thanksgiving

Turkey Day is a time to surround ourselves with loved ones and appreciate all the good things that fill our lives. Thanksgiving is also an opportunity to stuff our faces while wearing our favorite stretch pants. Being one of the biggest meat-eating days of the year, it is a perfect opportunity to channel our inner-nethanderals.

The "Paleo Diet" is also known as the "Caveman Diet" because it mimics the eating habits of our Paleolithic ancestors. It supposed to be extremely healthy and it won't starve you to the bone. Plus it's great for the environment. I'm not a fan of diets in general, but I'll look into anything that encourages eating more turkey and helping the Earth. This is what I found:

This diet is composed of high protein and low carbohydrates (no grains, dairy, soy, or refined sugar). Here are some pros and cons to consider:

Benefits

• Clearer skin
• Improves sleeping habits
• Decreased sickness
• Greater weight loss
• Stable energy
• Helps to build lean muscle and, in combo with exercise, can reduce the % of body fat

Disadvantages

• If you don't watch portion size, the Paleo Diet can be high in calories. Portion control and exercise is important!
• The food (organic, grass-fed, free-range) can be pricey.
• It can be difficult to eat out and still maintain the diet (but not impossible!)

Why the Paleo Diet and the Environment are Friends

• Though soy is a staple among vegetarians, it has been responsible for intense deforestation in countries like Paraguay, Brazil and Argentina. A lot of soy products are also processed---*sad face*
• Dairy foods may be worse for than environment than pork and chicken
• Farm animals that thrive  on grass are a part of sustainable agriculture because grazing = happy plant growth
• Paleo-based foods are healthier compared to non-Paleo foods like cereals because processed foods produce more greenhouse gas emissions

So far, this concept has gotten my attention and roused my tastebuds. I like that it focuses on high grass-fed proteins and low processed grains. I don't portray this is a diet per say but a great lifestyle. I think diets are only successful in the short-term but a healthy lifestyle brings long term benefits.

Try it out this out for the upcoming holidays, but incorporate healthy eating habits into your every day routine! As for tomorrow, bring on the turkey!

(Thanks!  http://fitbottomedgirls.com/2011/11/eat-like-a-cavewoman-pros-and-cons-of-the-paleo-diet/)

Guest Post: How to Make Delicious & Healthy Meals

Woohoo, my first guest post! I'm always excited when fellow foodies reveal themselves and share their thoughts. I want to thank Brett H. for her great article and interest in Eat Simply. Live Healthy.

Interested in writing a guest post? Shoot me an e-mail, we'll make it happen!

Enjoy!

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How to Save the Foodie from the Health Freak: 

Making Delicious Healthy Meal Plans

Yes, we all know that eating healthy is better for you in the long run. But following healthy meal plans seem to imply that you have to give up your love for food, the joy of tasting and savoring, that post-bite bliss. Indulging in fatty foods bogs down your system, causing heart complications and high blood pressure. No arguing with that. But why is it that health food is so darn bland? It doesn’t have to be!

There are tons of ways that you can make food both healthy and delectable. And the best part is, you don’t have to be a chef of have hours at hand to prepare the meal. Here are some easy ways to eat healthy, while jazzing up the same ol’ diet routine.

1.     Balance your Meals

Try and make balanced meals when you cook. This means that every meal should include an array of foods, like fruits, veggies, grains, protein, and dairy.

Take steak and fries, for example. This classic combo only gives you starch and protein, providing your body with a limited array of nutrients. Instead of eating an enormous portion of steak, limit your intake to about 2-3 ounces. Trade in those fatty fries for a bit of whole grain pasta and some string beans. String beans can be easily “jazzed up” with clove garlic, shallots, parsley, ground black pepper, salt, and a couple drops of olive oil. This combo of spices complements the steak and brings out its flavor. Now, you have a dish that includes a mouthwatering steak and equally delicious side dishes at a fraction of the calories. Not too shabby!

2.    Know your Portions

So your meal-balancing is going well and you’ve completely given up heavy, fatty foods. But then, someone in the office brings in fast food for lunch and your stomach starts to growl. Loudly. Or another person gaily exclaims, “That was a piece of cake!” and you suddenly feel the urge to drop everything and order a slice of tuxedo cheesecake at the nearest restaurant. News flash: you don’t have to give up the good stuff when you’re eating healthy. When you get cravings, grab a friend and split the piece of cake, thereby cutting your calorie intake in half. Smart. Also, moderate the finger foods. Instead of digging straight into the bowl, put the number of chips you want to eat straight onto your plate, that way you can see exactly how much you’re eating. Also, try taking smaller bites of your food. The American Journal of Clinical Nutrition reported that chewing for 9 seconds resulted in “significantly less food intake than quickly chewing for just three seconds.” 

To better control your intake, know your portion sizes. For example, 1 oz. of meat is about the size of a matchbox and 3 oz. of meat is about the size of a deck of cards. You should never eat more than three ounces of meat in a serving. If you’re feeling really ambitious, invest in a scale. This way, you can accurately weigh out each portion to better count your calories.

Just keep in mind: you can still savor your favorite eats, just don’t overdo it!

3.    Get in the Kitchen

Have you ever heard the expression, “Eat to lose weight?” Well, maybe it should be changed to “Cook to lose weight.” When you cook at home, you can not only better control your portions, but you can ensure that the food you’re eating isn’t loaded up with tons of butter, oil, and other fatty additives. Maybe instead of going out for pizza with the family every Friday night, you should cook something at home. Change your traditions to include eating in, rather than dining out. You can also learn new recipes to liven up your old diet routine. Try experimenting with different spices and colors. A colorful dish is not only visually appealing, but it contains lots of different types of nutrients. For example, yellow fruits and vegetables contain beta-carotene and vitamin C, whereas blue and purple fruits and vegetables include zeaxanthin, resveratrol, and fiber. Trade in that iceberg lettuce (snore) for some deep purple eggplant, butternut squash, or red peppers. These yummy vegetables can stand in for you typical starch. Instead of going out for Italian and ordering lasagna, prepare a dreamy eggplant parmigiana. Try this recipe, which is quick n’ easy, taking only 45 minutes tops.  

Not only will eating in save you money, but it can also save you time. Taking aside a Sunday afternoon to cook a homemade meal will provide you leftovers that will tide your kids over for the next few days, saving you from having to think about what to prepare for the next meal.

Still skeptical? Try it out. If it doesn’t “pan out” (pun intended) then your cynicism is reaffirmed. But what do you have to lose, except the lbs.? Give these healthy meal plans a try and make a system that works best for you. Who knows? Maybe it will turn out to be a “piece of cake.” 

My New Addiction: Cinnamon Apple Straws

I am not a huge fan of Wal-Mart, but am forced to shop there because there isn't a Wegmans or Target within a 100 mile radius of my university; but, I do give them credit for beginning to stock healthier and organic options...which brings me to my new found love: Cinnamon Apple Straws. I found these randomly on a Wal-Mart shopping escapade...so for that (and that reason only) I thank you, Wal-Mart.

No

Yes 

Here are  5  6 reasons why I'm obsessed:

1. 38 straws = a serving (130 kcal).. this makes me happy because I can munch mindlessly without feeling like I'm consuming half of my daily calories
2. The ingredients list impressed me.. usually a snack like this is too good to be true, but the ingredients proved to be very simple and chemical-free; I'm not a chemist and was able to pronounce every ingredient!
3. They're crunchy and sweet.. these little guys satisf my sweet tooth and my craving for something crunchy...it's like a BOGO sale in my mouth
4. They come in a variety of flavors.. if you're not a fan of cinnamon, the same company has veggie and potato straws...perfect to satisfy a sweet starch tooth
5. They're healthy.. yay!, a snack that claims to be good for you that actually is! More, puhhhlese
6. They're college budget friendly.. less than 3 bucks a pop

So that's my plug for the Apple Straws. 

They're nutritious, delicious, and if you polish off a bag by yourself, hey, it's okay. Enjoy licking the cinnamon-y crumbs off your fingers...it's the best part.

Maggie goes on a Diet: Childhood Obesity

When I was a little girl, I was never a twig. I ate Happy Meals, but I was a three sport child so I was always active. I never thought twice about what I ate, and my parents never shunned my eating habits. I was a happy and healthy tomboy. I will never be petite; it's not in my genetic make-up, and you know what?..that it A-OK with me. I admire my tree-trunk thighs and strong calves, they complete me.

Of course, everyone has a few body parts they'd like to shrink or enlarge, but I'm lucky to have grown up in an accepting and supportive family environment. But I stop to wonder: if my parents were judgmental during my "heftier" years, would my self-image suffer?

There is a semi-new, contraversial children's book titled, Maggie goes on a Diet. Maggie is an overweight, insecure, little girl who resembles Pippy Longstockings. The book describes her journey to a healthier life-style with the help of exercise and a hard-working mentality. The crazy thing is that the book is being marketed to youth as young as four. Four! I think if a four-year-old is overweight (minus genetics), then the parents are responsible for the unhealthy life style not the children. A child isn't going to say "No mother, I don't want a Happy Meal; it will go straight to my hips." No!, they're gonna be like "Hell yeah, I want those fries and Transformers toy". 

At the end of the book, Maggie is a skinny soccer star. The book is basically telling children that they have count calories to be successful. Skinny = Popular. Fat Maggie = Sad. Skinny Maggie = Happy. I understand the concept the book is trying to make, but it's not the child's responsibility to take that initiative...it's the parents. A four year old is not going to pick up this book and instantly enroll in Weight Watchers. The key is living a healthy lifestyle because diets are often short-lived and unsuccessful.

It's the family's responsibility to raise their children in an environment where health is valued and not a value-meal.
   

Not all Calories are Created Equal

I follow Eat This, Not That (they have awesome healthy eating tips daily) on Twitter and this tweet caught my eye. It's from Men's Health Magazine but its health information can apply to men and women. After reading this article, I realized I was pretty calorie clueless and am now incorporating more protein into every meal. Enjoy and let me know what you think! The Truth About Calories

Click to Enlarge; I hope my body is a Corvette...Vrooom