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!

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!

Happy Fat Tuesday

Happy Fat Tuesday or just plain Tuesday (depending how you're spending today)! 

Lent has once again crept up on me and I have yet to decided what I am going to give up or do more of. Many people give up sweets, pizza or chocolate: Well, (1) I love sweets but only have them on occasion so  giving them up would only be a Lenten cop-out, (2) I don't eat pizza (cheese) and (3) if I gave up chocolate I would be a miserable human being.

So what to do, what to do. As of now, my leading Lenten contender is diet soda (pop, soda pop, what have you) -- my weakness, my kryptonite. So knowing this, this would be a huge challenge which fits the criteria for a Lent give-up. I also want to do more of something... this has yet to be determined. Ideas?

I recently found this article on FitSugar <--- check it out! It shows the benefits of giving up a single item (like fast food) over a period of 40 days. By seeing the big picture, it makes the desire to give up something you really enjoy (and how many calories you'd save by choosing a regular coffee over a latte) a little easier.

Or do more of something or something new! 

What are you doing this Lent?

Dontcha Wish your Sauna was Hot like Mine

Tis' the season of chilled to the bone temperatures and pasty white people that blend in with the snow we don't have (hooray for grass!). I can usually deal with the pastiness but I crave warmth. This would be the time of year that I would retreat to the tanning bed to soak in harmful rays while being enveloped in a cocoon of heat. In order to apologize to my skin and forgo a future of skin like cow leather, I've swapped the bed for the underrated sauna room. 

My gym has had a sauna forever and for some reason I've never gone out of my way to experience its hotness. Maybe I was afraid of walking in on topless women or melting like the wicked witch.... the reasons are unknown but I've overcome my fears and met my new best friend.

Saunas are beneficial for your health when used appropriately (Don't stay in longer than 15-20 minutes or you'll melt...). Here are some fun health facts that saunas offer:

Increases circulation  

Your heart rate can rise from 60-70/min. to 110-120/min. in the sauna and body temperature rises as blood vessels expands and circulation increases! 

Breathe, my friend.

Burns Calories

Sweating itself takes a lot of energy therefore converting calories into sweat! 

A positive for looking like sweaty, yet healthy and pretty, pig!

 Skin cleansing 

When deep sweating occurs, the skin is cleansed and dead skin cells are replaced, keeping your skin in tip top condition. Sweat rinses bacteria out of the epidermal layer and sweat ducts, its cleans out pores and flushes out toxins therefore making your skin booty-ful. 

Sweat is your friend.

Body relaxation  

Saunas can relax sore muscles (I go after I work out) and the increased blood flow expedites the body’s natural healing process: soothes an achy bod and speeds up of the healing of cuts and bruises. 

I sometimes call the sauna the "magic box".

Mind relaxation

Saunas relax your body and mind and can help create a better night's sleep.

Sweat on my friend. I love these magic boxes. Actually, I may go right now. K, bye!

The picture above was taken for the sake of my blog. The days of MySpace pictures are overrrrr.

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/)

Seep Yourself Healthy: Hot Tea Guide & Benefits

Hello all.

Long time no talk.

I apologize 

(college has been consuming all my free time, how rude).

I love tea. 

Not only is it tasty, but it helps fix everything

... bad moods, low motivation, sicknesses, etc ... 

basically there's a tea for every occasion, 

except one that helps you win the lottery 

(I'm conducting research now). 

I was reading an article in my Self magazine,

and there was an article about 6 teas that provide certain health perks. 

I wanted to share, so I made an easy guide to selecting the perfect tea. 

Seep your way to a healthier you!

Which tea is right for you?

Want to slim down? 

Black tea may help you do that. Black tea may prevent your body from absorbing fat from food, but consume it plain because milk or cream may counteract the fat fighting effects. 

Try Bigelow's Organic Ceylon (plus it's fair trade certified!):

ACHOOOOO! 

Chamomile calms allergies (plus it's a great pre-sleep remedy). Flavonoids in this tea act like antihistamines, but you'll need to drink it daily to get its full effect.

Try Traditional Medicinals' (this brand rocks, they have a tea for everything) Organic Chamomile:

Hate goopy sunscreen?

Green tea may help protect against harmful UV rays, but pair with a non-sticky sun screen to stay well guarded against Mr. Sun.

Got a Keurig?, try Celestial's green tea K-Cups:

Need to lower your blood pressure?

Hibiscus tea may help lower blood pressure. A study showed that people who drank three 8 oz. cups of crimson tea a day saw their BP drop by 7.2 points!

Try Celestial's Red Zinger:

Have no gym motivation?

Peppermint tea helps increase athletic performance. The smell of the mint leaves help kick your gym motivation into high gear! I also drink peppermint tea after meals to help digestion!

Try Twinings' Pure Peppermint:

Need to lower your cholesterol?

Rooibus tea may help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. It's like magic.

Try Tazo's African Red Bush:

Try all 6 to turbo boost your health benefits!
Seep yourself healthy! Enjoy!