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!

DO YOU, TOFU?: About Tofu & How-to Cook it

Repost! I just love tofu and want you to, too (you just said tu-tu, ha!).... even if you don't like it, I'm happy you tried it. Substitute it into your holiday menu and say ho-ho-ho to to-fu-fu-fu!

Though it doesn't feel like it, Christmas season is upon us and I have been super duper busy. I have a ton of recipes that I'm eager to share this week, too! So stay tuned and enjoy this wonderful season!

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A year ago if you'd say tofu, I'd say no thanks. It's white, jiggly, and kinda mysterious (I mean how do they make that stuff anyways?). Well, I decided to get over my judgmental attitude and give it a try. Tofu is a great low-fat meatless alternative. It's made from soybeans, so it's packed with protein, iron, calcium and other health benefits. Yay for tofu!

I don't have any fancy tofu recipes, so I thought I'd keep it simple and saute it with some fresh vegetables. Below is the brand of tofu I used; I like that it's a lighter version so it cuts some calories while still keeping all the flavor (well, as much flavor as tofu can have). I'm going to jack-up the tofu with spices to revamp its plain reputation. 

I picked a zucchini, some tomatoes and onions from my garden and sauteed them in a separate pan. Note: Instead of slicing the zucchini, I used a potato cutter to make zucchini ribbons; I cut until I reached the seeded and then threw the core away. It give the zucchini a linguine/noodle look. Its a fun way to change up textures especially at the end of the summer when I have sliced up more zucchinis than I can count. I cut the tofu in cubes and sprinkled it with oregano, basil, and black pepper. I cooked the tofu on high so it would acquire a nice crisp.

I kept flipping the tofu until it turned a nice brown and sauteed the veggies until cooked. My dad said the kitchen smelled pretty darn good,...especially since it was, gasp, tofu (he isn't ready yet to trade in his juicy steak for jiggly tofu but, he did try it!...there's still time to convert him).

Once cooked, plate and eat! So simple and, yet, so good. Congrats tofu, you've overcome your plain stereotype and proved yourself a tasty, meat substitute. I say don't judge a book by its cover, or in this case...a tofu by its tofu-ness. Give it a try and it may surprise you. Team Tofu!

Happy Holidays!

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!

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.