Dishin' about Nutrition

I've moved!

2011-01-13T07:47:00.000-08:00

I've packed up the kitchen and moved! Please come visit me at my new site: http://dishinaboutnutrition.com

10 Tips for Daily Health- Fall Edition

2010-10-21T07:51:00.001-07:00

1. Pack your lunch. Save calories and cash with this tip! You control not only what you eat but also how much. Portion sizes and calorie content are astronomical in most restaurants. Pack a Flat Out wrap with low sodium turkey, spinach, your favorite veggies and a light Laughing Cow cheese wedge. Add a small baggie of carrots and you are looking at a cheap, healthy alternative to lunch!

2. Fit in exercise where you can. We hardly have time to sleep much less work out which may be true but is still an excuse. Try fitting in exercise throughout the day in unconventional ways. Take the stairs over the elevator, walk rather than take the bus or train. Do sit-ups during the commercial breaks. 50 calories burned here and there add up!

3. Snack your way through the day. Always keep healthy snacks with you. A handful of nuts or a piece of fruit at 10am will keep you from binging at noon. It will also keep your metabolism going which helps you burn calories faster.

4. Drink up! Sometimes we mistake hunger for thirst due to dehydration. Try carrying a bottle of water around with you all day. I also find that drinking a bottle of water before lunch and dinner helps to take the edge off if I’m really hungry preventing me from over eating.

5. Trick…. With all the fun holidays coming up prepare yourself for the deliciously sinful treats that come with it! Trick your taste buds by choosing a sweet fruit or low fat/low calorie treat that allow you to indulge without going overboard.

6. Or Treat! Also remember to treat yourself from time to time with something “real”. If you deny yourself certain foods they become impossible to resist and often lead to a binge. Allow yourself one “real” piece of candy or slice of pie but limit yourself to once a week.

7. Enjoy Fall Fare. Fall is full of great healthy food. Find some healthy recipes that incorporate pumpkin, apples, and squash. Apple spiced tea is also a great way to keep hydrated, keep hunger at bay, and keep warm!

8. FALL into a new routine. The best way to get consistent exercise is to plan and make it fun. Join a gym that offers fun classes and pack a bag everyday that you bring to work (or class) with you. Try something new with friends or your significant other. I went to open skating this weekend, broke a sweat and had a great time!

9. Do Unto Others….It is so easy to be consumed with stress in today’s fast paced world that we often forget to be sympathetic, understanding and patient. Do something nice for someone for no good reason. Give the bum a dollar or smile and ask the grocery cashier how his or her day is going. You wouldn’t believe how great it feels just to radiant positive vibes on total strangers. Mental health is just as important as your physical health!

10. Veggie lover. Begin to become conscious of incorporating at least one vegetable into every meal, or better yet, replace a starchy processed carb with a nutritious veggie dish. It will become easier the more you do it and veggies will actually start to taste better than that processed, fatty crap you call macaroni.

Chicago's finest in health food- Part 2

2010-09-13T13:04:00.000-07:00

One of the greatest things about Chicago is the abundance of amazing food! Well I just so happen to live across from one of the greatest foodie gems in the entire city. The French Market located in the Ogilvie transportation center is spectacular in it of itself but nestled in the back corner is a little slice of heaven called RAW. The food is prepared 100% organic raw vegan, which means nothing is cooked, seared, boiled, broiled, or grilled. Everything is in its natural state.

(This is the Collard burrito)

Now don’t get me wrong, I love healthy food but I don’t like to sacrifice taste in order to get it. RAW may sound intimidating but with just one taste of anything on their menu, you will be convinced that healthy food can actually taste amazing!! I have tried everything from their tuna pate and collard burritos, to the chocolate brownie and energy soup! The store has only been open a few months but foodie news travels fast. If you go there any day during the lunch hour and early dinner hours you will see a line of people at the RAW counter. Owners Carole and Polly are so excited about their success and have hopes for expanding the business someday soon. If you are in the Chicago area I strongly urge you to wake up your taste buds to a new kind of food that does your body good!

Chicago's finest in health food- Part 1

2010-09-10T06:43:00.000-07:00

PART 1: Element Bars

Until recently I have sworn off nutrition bars from my diet. As a consumer I always felt cheated because while the label claimed the bar provided great health benefits (low-carb, no sugar, filling, energy boost, blah, blah, blah) when I checked the back for the ingredients it was like reading gibberish. Apparently I wasn’t the only one. About two years ago Jonathan Miller felt the same way and took it upon himself to start making his own bars out of ingredients he found in his kitchen pantry. No fancy wrap needed, he would pack them in tin foil and bring them to work everyday, much to his co-workers entertainment who fondly coined them ‘space cakes’. Little did they know, Jonathan would soon turn ‘space cakes’ into the very successful, terribly delicious, and uniquely custom, Element Bars. While Element Bars does not claim to be a diet bar, it packs as much nutrition punch as you want it to and tastes like forbidden treat. The idea supporting Element Bars is simple - we all have different tastes when it comes to food (something witty about home recipes). So why not bring a novel customization idea into the food industry and run with it? And why not top that idea off with an incredibly simple user interface which allows such customization to be available to everyone? Ergo Jonathan’s internet website www.elementbars.com. When you log onto the website you have four choices for the main core of the bar; chewy, oaty, chrispy and datey. Once the core has been chosen, choose which fruits, nuts, sweets and boosts you want. The right hand side of the page allows you to see how each choice affects the nutrition facts of your customized bar. Once satisfied you can name your customized bar, I chose the Messi Jessi which was a chewy core with agave sweetening, flax seeds, prunes, and a boost of soy protein.

I visited Jonathan’s bakery to catch a glimpse of the behind the scenes action going into my Messi Jessi.

Mixing the ingredients

Biggest mixers I've ever seen!

The finished product!

But it wasn’t always flaxseed and agave nectar for Jonathan. As a self proclaimed ‘serial entrepreneur’ he knew it would take hard work, patience and most of all the loving support of his wife to get Element Bars off and running. Having already started, maintained and sold a previous business in college textbooks, he knew there would be many sacrifices along the way. But to Jonathan, there is nothing quite like the thrill of “starting something from scratch,” and getting it to the point where it can thrive on its own. Spoken like a true entrepreneur, as I sat and vigorously tried to type notes on every word he said I couldn’t help but notice how passionate he was about his business. Not because he is necessarily a health food nut or because he just wanted a nutritious bar to eat but because he really believes in it and will do whatever it takes to make it succeed, including get grilled on the popular TV show Shark Tank.

Part 1:http://www.youtube.com/watch?v=BJ-zSDjJsPQ

Part 2:http://www.youtube.com/watch?v=wt0_9AW3O2c

Jonathan impressed judges (not an easy task) with his business savvy approach. I was perched at the edge of my seat watching the clips, actually nervous for him but he kept his cool and eventually made a deal. The return on his investment was priceless. While he did have to fork over some ownership of the company the publicity he received from the show practically “brought the website to it’s knees.” On the very same night as the infamous Kanye West rant about Taylor Swift, Element bars was third on the list of Google searches next to Kanye and Taylor.

It was an absolute pleasure getting the opportunity to meet Jonathan and check out the bakery. Whether you are a foodie or not, I encourage you to check out the site and see what creation you would come up with for your customized Element Bar. If you're stuck, the Messi Jessi is highly recommended : )

Onion Breath!

2010-08-26T06:40:00.000-07:00

The more I have been experimenting with food the more I have come to realize how versatile the onion is. Not only can it be thrown into almost anything, it really gives food that extra oomph to take something from blah to Oh-My-GAAHHHHH! Better yet, the onion packs an abundance of health benefits. It is known to alleviate asthma due to it’s sulfur-containing compounds, fight the flu, they are a natural source of inulin (a type of prebiotic), and they are well preserved so it’s a great ingredient to have laying around. They can be used in so many different dishes. Soups, stews, chili, sauces, dips, stir-fries, salads, sandwiches, wraps, eggs (scrambled, omelet or frittata), or throw them on your burger or mix them in with other veggies on the grill. The possibilities are endless!

Experiment 5- Egg white veggie frittata
Veggies- Zucchini, tomatoes, onions, spinach, and asparagus
Spices- Cumin, paprika, garlic, S&P
1 Egg+egg whites+skim milk+olive oil+parm cheese
Bake at 350 degrees until brown on top

Two for one hump-day special: Experiments 3 & 4

2010-08-18T14:02:00.000-07:00

Experiment 3: Roasted whole chicken. Now I can’t take full credit for this one, but I did find the recipe….and I did sit, drink wine and observe Corey prepare it, you know, as moral support. Anyways, he made a whole chicken with veggies. We used a turkey roaster but you can also use a crock-pot. It turned out so juicy and flavorful! And the best part is we had left over chicken for sandwiches the next couple days. This is a great one to try, highly recommended!

INGREDIENTS

- 1 tbsp olive oil

- 4 lb whole chicken

- Sprigs of fresh thyme

- Sprig of fresh rosemary

- 1 tbsp salt

- 1 tbsp black pepper

- 1 lb carrots

- 1 lb assorted bell peppers

- 1 large fennel bulb

- 1 lb celery

Directions

Preheat oven to 400 degrees. Season chicken with half the salt and pepper and place springs of fresh thyme and rosemary on top and in the cavity. Lay chicken on a roasting rack and place in the oven. Meanwhile, chop the carrots, bell peppers, fennel and celery into 2 inch pieces and combine in a large bowl with the remaining salt, pepper and olive oil. Toss to coat. After the chicken has roasted for approximately 45 minutes place the veggies in the roasting pan and return to the oven for another 35 minutes stirring once. The chicken should register 160 degrees on a meat thermometer and the vegetables should be tender. Allow the chicken to rest for 10 minutes so that the juices redistribute and serve the chicken sliced on a bed of the vegetables.

Experiment 4: Eggplant Pizza Casserole, courtesy of Ali from Live Laugh Eat.

INGREDIENTS

- 1 large eggplant

- 1 jar pizza sauce

- 1-2 cups spinach

- 1 large tomato

-Cheese (I used mozzarella; Ali used goat; I want to try low fat feta next time)

Directions

Preheat oven to 375* F. Wash and cut eggplant and tomato into round discs. In a glass pan/casserole dish, layer ingredients in the following order starting at the bottom 1) eggplant discs 2) pizza sauce 3) spinach 4) tomato discs 5) pizza sauce 6) eggplant discs 7) pizza sauce 8 ) cheese. Cover pan with aluminum foil and bake for 65 min. or until eggplant is soft. Remove foil for the last 10 minutes.

P.S I added basil underneath the top layer of cheese and a sprinkle of garlic salt. I also didn’t put the cheese on until the last fifteen minutes because my experience with homemade pizza has been that it burns. It came out perfectly browned on top so I think it worked!

**Photos courtesy of Google images (I will have my camera back next week!!)

Cooking experiments cont...Quinoa recipes

2010-08-10T08:52:00.000-07:00

Experiment #2: Quinoa salad- if you don’t know about quinoa, you must add it to your diet regime asap! It is a whole-grain that looks similar to cous-cous. It is a great source of dietary fiber, it has an unusually high protein content and is gleuten-free so it’s easy to digest. Here are a few different recipes starting with quinoa cooked in chicken or vegetable stock and a cube of bouillon:

1. Tofu, chicken, shrimp or steak prepared how you like. Add a veggie, good choices are broccoli, mushrooms, squash or zucchini. Mix a tsp of olive oil with a tbsp of balsamic vinegar and drizzle on top. (served warm)

2. Whole foods inspired with onions, tomatoes, cucumbers, low fat feta cheese and a tsp of lemon juice. (served cold)

3. Dried cranberry, chopped walnuts, green onions, garlic, and drizzle just a little bit of honey (my fav so far!)

Cooking for Dummies

2010-08-06T06:11:00.000-07:00

Upon my much-anticipated move to Chicago in a week I have earth shattering (and slightly tragic) news; I am officially hanging up my college party pants for the domestic (ever elusive and obviously foreign), apron. Yes friends you heard it here first, I’m a big girl now and it’s high time I graduate from microwave to oven. Don’t get me wrong I’m shakin’ in my boots. For those of you who say cooking is easy, whatever. Not all of us grew up with mother Martha Stewart (or anything remotely close) so for those of you who, like me, grew up on Ramon Noodles and cake batter. I render it necessary that I document this momentous occasion and share with you my trials and tribulations.

Experiment #1: Sweet potato fries- if you order these at a restaurant or buy them frozen from the grocery store they will hardly be any better for you than regular fries. However, if you make them yourself you know exactly what is on them and how they were prepared and can rest assured they are healthified. I cut up two sweet potatoes into long thin strips and laid them on tin foil. I sprinkled extra virgin olive oil and various spices. I put them on the grill and what came out was nothing short of heaven. Absolutely delish and a perfect veggie to pair with any kind of poultry!

Stay tuned for more!

The Living Healthy Lifestyle

2010-07-29T06:18:00.000-07:00

One of the biggest lessons I have learned since Freshman year is that being healthy is a lifestyle, not a diet. You have to make a choice that no cookie or piece of cake tastes better than fitting into your jeans. Easier said than done in a society plagued with artery clogging cuisine. Old habits die hard and now-a-days you have to try hard to make healthy choices when you are constantly being tempted with sugar and lat laden food. You can only “diet” for a short amount of time therefore making lifestyle changes that you can stick to is more worth your time than just losing weight. So learn to love veggies and say no to sugar. Cutting sugar out is one of the best and easiest things you can do. I swear, if you stop eating candy, cookies, cake, etc. you won’t miss it anymore. Some people can have just one and be satisfied but not me. I’m a “once you pop, you can’t stop” kind of girl. If I can muster up the self control to say no when it’s in front of me, I’ll be able to forget about it 10 minutes later. But that’s not to say you can’t. Everyone is different and like I said, it has to be something you can stick with. So if you can’t give up that cookie-a-day habit than change something else, refined carbs is another easy way to drop pounds and give you more energy throughout the day.

Oopsie poopsie!

2010-07-14T05:49:00.000-07:00

So I guess I’ll start with an apology due to my month-long hiatus from blogging. The truth is I have been thoroughly enjoying my last summer before entering the “real world” and in so doing I have not been exercising, consuming three times the daily recommended caloric intake and drinking beer, wine and spirits likes it’s going out of style. Nice role model huh? At least you know I don’t lie, and I’m certainly not perfect.
If there is one thing I have learned on my journey to a healthy lifestyle it’s that consistency is one of the hardest things to achieve. Prior to my disappearance from Bloggyland, I was eating 5 small, healthy meals a day and exercising regularly. I then dived headfirst into a tub of potato salad holding a beer in one hand and a cheeseburger in the other, and haven’t looked back, until now. If you can’t sense my frustration let me tell you, I am at an all time low. I haven’t felt this defeated since the summer after freshman year. Finding motivation now to start all over again is proving to be harder and harder with the new responsibilities that have been continuingly coming my way since graduation.
I know for a lot of you this might sound freakishly familiar so after some deep soul searching (and maybe a little googling) I came up with some things we can do to get us out of this rut and back on track…..again!
1. Something is better than nothing- You may be at the point where you would rather eat dirt than go to the gym in which case I remind you that getting any form of exercise is good. Don’t tell yourself you’ll go tomorrow or later because you won’t. Take the dogs for a walk, clean the house, do something and little by little you will regain the energy and motivation to do more. Just don’t expect yourself to wake up tomorrow and be excited to go to the gym again, that takes a while, so start slow.
2. Don’t cut all at once- You’re body has now become accustomed to eating whatever and however much so start by cutting refined carbs at dinner or chips with lunch. Just don’t decide you are going to redeem all of your food sins from the past month in two weeks of fasting, you will just end up right back here.
3. Back to the basics- when you start planning your meals and snacks remind yourself that a fruit or veggie should be incorporated in every meal time. Fill up on these before you eat anything else and try to stay away from heavy cream dressings and dips. You can still enjoy a cheeseburger just loose the bun and if you can handle it loose the condiments, which are packed with sugar.
4. Drinking counts too- take into account that most beers are in the range of 150 calories per beer. Pop, even diet, has its adverse effects on your hunger as well so just because it’s a liquid don’t consider it harmless (unless it’s water of course which you should increase your intake as much as possible).

Bringing me down to earth...

2010-05-20T08:19:00.000-07:00

(From left to right: Mary, Erica (my sister!), Asha, Dionne before the Prom for adults with special disabilities)

Too often we loose sight of the things that really matter in life because we are so concentrated on things that don’t. I am reminded of this every time I visit my sister. For those of you who don’t know, my sister was born blind and autistic. She lives in a group home not far from my parents’ house with three other girls who are also handicapped. While Erica, now 25, cognitively remains at about a five-year-old level, she is a bright, vivacious, intelligent woman whom friends, family and acquaintances have learned so much from.

I often catch myself complaining about petty things, forgetting to be grateful for the simple things in life. There is nothing that can put things into perspective for me and bring me down to earth faster than visiting her. The ability to walk, run, see, hear and move our bodies and minds as we please is a luxury, not a right. It amazes me even more how happy and content they are in a situation where you or I would feel helpless and defeated.

You may find this post uncharacteristic of me (as I typically write in a more humorous tone) but I thought this was important. Stress is a major contributor to weight gain and our lives are full of it. We create it by being constantly accessible to friends, family and work and we are bombarded with negativity on various forms of media. It’s hard not to get wrapped up in it all but since very few get the opportunity to go to a place like my sisters and have this experience for themselves I thought I would do my best to pass it on to you.

Be happy with who you are and grateful for what you have. Take a moment to put your problems aside and imagine a world where you are confined to a wheel chair, have never seen a sunset, or never heard your own voice. Think about all of the things that you have, not what you lack. Enjoy the simple things in life and take a deep breath every once in a while. Remember that good health is body and mind, being emotionally stable is just as important to your health as staying active and eating well.

Summer Slim Down

2010-05-16T19:00:00.000-07:00

Does it get any better than Jessica Alba circa Into the Blue? Her athletic build is enviable but it’s not fair to compare yourself to her. I included this pic as motivation, not as a realistic goal. Staying in shape is important to a healthy lifestyle but you need to do what is best for your body type and be content with that. That said, slimming for summer and the constant threat of being bikini ready is daunting but not impossible, as long as your goals are realistic.

If you’ve ever uttered the words “my diet starts Monday…” prior to polishing off a large bowl of Noodles’ mac and cheese (with extra cheese), this post is for you. The great thing about slimming down for summer is that you are no longer limited to just working out in the gym. The hard part is that it’s long term (unlike slimming for spring break) and the cheeseburgers and beer are cheap and plentiful.

If fitting a workout into your schedule is your problem, try the buddy system. Pick your buddy wisely though, your best friend may not be the ideal person. You need someone that will push you, isn’t their for social hour and will set a time and day to go without bailing on you.

If summer grub is your roadblock, try slashing calories where you don’t need them. Eat a cheeseburger without the bun or fruit instead of fries. Drink plenty of water, which does wonders on your body.

You’ve been cooped up all winter, take your workout outdoors! Bike, hike, run, walk, rollerblade, swim, the options are endless. Try incorporating your social life into your fitness life. Go for a walk around the lakes and gossip with your girlfriends instead of meeting for lunch or drinks.

Something is better than nothing. People think if they don’t have an hour to spend at the gym there’s no point in going. Do crunches during the commercials, take the dog for a walk, anything that gets you moving is worth your time.

Happy Little 500

2010-04-21T17:05:00.000-07:00

*DISCLAIMER: I wrote this post partially for entertainment but more so for the purpose of endorsing a healthier state of mind when health is often the farthest thing from your consciousness (or lack thereof). This does not mean I encourage, promote, or participate in the following activities. This may or may not be satirical; that said, you are free to interpret it the way you like. NAMASTE

Unless you are looking to achieve super-senior status, this week marks the last hoo-rah for IU 2010 graduates. Campus is a-buzz once again with Little 500 fever (For those of you who don’t know, it is the equivalent of Mifflin at Madison WI, 4^th of July on Big Island, or any other major event in which excessive binge drinking ensues.) After three years of experiencing this event first hand I thought I would offer my most sound advice on how to avoid reeking insurmountable havoc on your gut, derriere, thunder thighs, fat arms, et al.

Chase wisely- you are already ingesting a significant amount of sugar through the liquor so why make matters worse with empty calories? When possible, use chasers that have zero sugar such as soda water, crystal light, or sugar-free soda and juice. You’re less intensely hungover self will thank you in the morning.

Keep finances in check- no I don’t mean opening a tab (which I strongly discourage based on the level of ease it is to order 22 shots of patron, on YOU!) I’m talking about your calorie bank. Splurge as you like but know that means you need to save in another way. Drunk college kid translation: if you want a cheeseburger, don’t play beer pong. If you want to play beer pong, have a hamburger without a bun and scrounge for some veggies or fruit. Have small healthy snacks on hand so you a) don’t get too drunk, or b) don’t get too hungry you don’t have anything but cheeseburgers to eat, which you eat two of because now your really drunk and just don’t care and want to eat everything in sight.

2-4-6-8 HYDRATE- get over your lame frat-guy pride and order a glass of water. You’re dehydrated enough as it is drinking all day, do yourself a favor (and probably everyone else around you) and drink water, especially towards the end of the night. Chances are you’re probably sufficiently drunk as it is. If you can remember to drink it often throughout the day you will also feel less hungry (alcohol induces a false sense of hunger) and be less tempted by all the on-hand crap food.

Slow and steady wins the race- don’t be that guy/girl that starts pounding shots and ends up hugging the porcelain God by noon…..on a TUESDAY! Drink at your own pace because being the drunkest person at the party is social suicide. Not to mention at our age, succumbing to peer pressure is about as lame as Ed Hardy paraphernalia.

Healthy Dinner Ideas

2010-02-19T06:38:00.000-08:00

One of the hardest parts of maintaining a healthy lifestyle is eating nutritious meals. As I've said before, what you do at the dinner table has a lot more to do with your six-pack than what you do in the gym. The American diet makes this task astronomically difficult. We eat too many calories, too much fat and way too much sugar. According to the Centers for Disease Control and Prevention, 66% of Americans are considered overweight.

I've got the healthy breakfast down by now, that's easy enough; egg whites with chopped spinach and whole wheat toast with almond butter- usually gets the job done. I can typically get through the day with some healthy snacks like a piece of fruit, nuts and a nutritious lunch. It's dinner where the you-know-what hits the fan. I get home from class and have zero self control, I'm too lazy to cook or move and usually end up head first in [my roommates] bag of chips.

So in the event you share a similar epidemic, or hate to cook, or think you can't cook anything healthy that actually tastes good too, I have the perfect recipe for you. This is our family's go-to meal because it is basically nutritionally perfect, it fills you up, it tastes good, and you can eat pretty much as much as you want- naturally my favorite part!

You will need: (this feeds about 3 people....or one with left overs!!)
1-2 either red or green peppers
1-2 zucchinis
1-2 yellow squash
Olive oil
Chicken, shrimp or tofu, etc. (optional)
Spices to taste (cumin, crushed red pepper, paprika- just a few I typically use)
(Obviously you can get inventive with this and add mushrooms, broccoli, carrots, etc. but this is just a basic recipe if you are as clueless about cooking as I am)

Chop up peppers and toss in a sauce pan on medium heat and drizzle with olive oil. While they begin to cook (stir occasionally so they don't burn), chop up the rest of the veggies and put them in a separate pan drizzled with olive oil. Here is where you can cook your protein if you decided to do so or throw some brown rice on the stove (or quinoa if your feeling really adventurous. To make it taste better boil chicken stock instead of water and add a vegetable bouillon cube). Once contents are thoroughly cooked combine the veggies (and protein) and add spices. And that my friends, is one healthy (and easy) dinner!!

*This post is dedicated to my girl Makenzie who shares a love of eating (mostly healthy) and fitness but most importantly good laughs, great memories and the best friendship I could ask for....All together now.... awwwwwwww :) luv u girl!

A little Mama Motivation

2010-02-08T09:38:00.001-08:00

For those of you who know my mother, you know she’s built like a brick house. But those pipes weren’t God given. She works hard and there’s no one like Mom to light a fire under my increasingly voluptuous bum! Mama graciously signed me up for the 2010 Twin Cities (half) marathon. While I participated last year I fear my training and motivation has declined as steadily as my training and motivation to enter the workforce in 3 months. To my fellow bus riding, gym absent, late night munchie eating, beer pounding peers out there, I encourage you to set a goal for yourself that you cannot back out on. (Hey, if I’m going down I’m bringing you with me!) If the pure and simple joy of feeling great, being healthy and having bountiful amounts of energy doesn’t get you going, the fact that SPRING BREAK IS 5 WEEKS AWAY WILL! Hello people, bikini season, think about it!

Call me cliché but it’s true; eat less (junk food, that is) and move more. Don’t drastically cut calories or skip meals because you will end up throwing your metabolism off balance. Eating every 2-3 hours maintains your glucose levels from spiking and dipping which cause hunger bangs that lead to over consumption.

Fill up on water. A lot of times hunger is confused with dehydration and we end up consuming unnecessary calories. Water is not only essential for maintaining basic bodily functions but it can fill you up so you don’t feel like your eating less than usual.

Finally, do some form of physical activity, 30-60 mins, 4-5 days a week is recommended for weight loss/maintenance. I go through spurts where I would rather rip my toenails out one by one than go to the gym. SOOOO, find something that gets you going that doesn’t involve 45 mins of agonizing pounding on a treadmill (see previous posts for ideas ;) )

If you relish in self-induced torture like I do, here are some links for upcoming half marathons:

Twin Cities: June 6 http://www.teamortho.us/ (Pleasssssse join me, I’d love ya foreverrrrr!!!)

Indiana: http://www.indyrunners.org/race-calendar.cfm

The Skinny on Cleanses

2010-01-29T06:26:00.000-08:00

A lot of people have asked me about these colon cleanse or detox diets so I thought I would put in my two cents. While these products may help with bloating or a temporary loss of weight, it is just that- temporary. In fact, these cleanses drain everything out of your body including key nutrients that your body needs to function properly. And worse yet, the weight loss you experience is water weight which dehydrates your body making matters worse. Your body has its own detoxifying system and is built to cleanse itself. If you feel bloated try drinking more water or add fiber to your diet. Both help in digestion, which may be the cause of your problem. The best thing you can do is prevent this all together by maintaining a healthy, clean diet full of fruits, veggies, protein and moderate amounts of healthy fats and carbs. Eating breakfast is key (your mom was right, again!) and limiting your carb intake later in the day will help you from feeling too full. Eat small meals throughout the day that way your blood sugar won’t spike and dip resulting in a loss of energy, false sense of huger, and further digestive problems. So my take on cleanses? A temporary solution for an ongoing problem that will set you back more than it will help you.

New Year, New You!!!

2010-01-15T07:43:00.000-08:00

One of the most common New Years resolutions is to lose weight/get in shape/get healthy, etc. but come February, most have lost sight of their goal. People come up with every excuse in the book but probably the most popular reason is a decrease in motivation. Here are a few stick-with-it tips to think about if you are one of these people…

1. Avoid the stress of the Spring Break crash diet by starting now. Dig out that bikini and try it on. Check out the areas you want to improve and find exercises that target those areas. Do this every two weeks to keep you motivated and on track.

2. Print out a calendar for the month and write in when you are going to work out. The buddy system is strongly encouraged because you’re less likely to let your friend down then yourself (a sad reality). Shoot for 4-6 days a week of a mix of cardio and strength training. Try different things like a yoga class on Mondays, run the track on Tuesdays, or even squash at the local gym. By mixing things up you’re less likely to get bored and skip.

3. Find a picture in a fitness magazine that resembles your ideal body and put in a place that you will see it multiple times a day. (I say a fitness magazine because you should be working towards a fit, healthy, muscular body, not a stick skinny model body you’ll find in Vogue) I love pasting these on the fridge or the door to the pantry; nothing stops a handful of cereal here or a piece of chocolate there when you have your goal staring you in the face!

The Healthy Girl's Guide to Surviving Finals Week

2009-12-07T10:39:00.000-08:00

As I round off my last year of college I realize I have acquired a vast amount of knowledge when it comes to the art of cramming for finals week. I have done it all; pulled the almighty caffeine-induced all-nighter, ordered take-out to the library for a straight week, I even experienced a full-blown breakdown, much to the entertainment of my fellow peers. Through trial and error I have done just about everything you could possibly think of that you’re NOT supposed to do when studying for finals. Consequently, process of elimination has left me with the ultimate survival guide of the CORRECT things to do to prepare for the dreaded week from hell. Many of these tips seem like no-brainers and under normal circumstances, they are, however we all know that even simple tasks become complicated when your mind is on overhaul.

1. Exercise- I know it is the absolutely last thing you feel like you can squeeze in but trust me, it will help you tremendously to stay focused, increase efficiency, decrease fatigue and insure you don’t go completely insane. When your body is at rest for an extended period of time it goes into “sleep” mode. I’m not saying you need to do a two-hour marathon session at the gym. Simple things that you can do interspersed between studying for a few minutes at a time. Get up every so often and stretch, walk up and down the stairs, get a drink of water, do anything that will get your blood pumping trough your body again.

2. Eat- This is the perfect opportunity for you to test out the small five meal a day rule. Have a healthy breakfast right when you wake up, even if you’re not hungry this is the fuel you are giving your body that will determine your energy level for the rest of the day/night. Eggs, oatmeal, and fruit are all great options. Pack a little baggie of grapes, nuts, yogurt, an apple, etc. These are all great, easy-to-grab options that you can eat while your reading/writing/memorizing whatever. Pack a lunch item as well, a turkey sandwich on wheat is a great option. Be sure to take an “eating” break every 3-4 hours. So if you eat breakfast at 7 have your first snack at 10, lunch at noon and so on. Dinner you should take a significant break and either head home to make a nice healthy meal or go out with friends (order something with substance). You feed your body healthy things to build muscle in much the same way you feed your body healthy things to feed your brain to gain the mental energy it needs to persevere through this week. (P.S stay faaaaar away from fast food, Chinese take-out, pizza delivery, etc. These foods are filled with fat, carbs and sugar that will spike your energy for a millisecond then leave you feeling tired, sick, bored and fat! See the documentary Super Size Me if you don't believe me!!)

3. Time management- Who cares if you don’t have any finals until Thursday, get started early so you can get the adequate amount of sleep and eliminate the stress of cramming and procrastination. It sounds elementary but if you physically write out each day and work for 2 hours or so on each subject by the end of the week you will have accomplished more than you would have ever imagined and in a much less stressful manner than doing all of one subject the night before.

4. Drink up- A lot of us rely on caffeine but studies show that by staying hydrated (caffeine dehydrates, fyi) you will actually suffer less from fatigue. Caffeine works for a few hours but the adverse effects are detrimental. If you were tired before, the crash that results from caffeine will make you feel ten times worse than how you felt before. Keep a water bottle next to you the entire time and remember to sip on it constantly. The frequent trips to the bathroom will work towards your two minute bout of exercise to get your blood flowing again….see how this is all coming together?!?!

5. Sleep- I know pulling an all-nighter is tempting but it is actually the worst thing you could possibly do, especially if you are studying for a test the next day. There is such a thing as overworking your mind, much like how you can overwork your muscles in the gym. Getting 7-8 hours of sleep a night is key to a stress-free week. Don’t ignore the signs your body is giving you, if it is done for the night, pack it in and pick up where you left off in the morning. This will be easy to do if you have managed your time and started early. See how these pieces are fitting together so nicely? Brilliant, I know!!

Happy studies to all, just remember, we get to go home soon and do absolutely NOTHING for almost an entire month after this!!! As Vicki from Real Housewives would say, WOO HOO!! (Yes I watch that trash T.V, not even ashamed to admit it!)

My Fav Healthy Tips for the Everyday Kinda Girl

2009-11-05T08:18:00.000-08:00

Let’s be honest, who has the time, patience or desire to weigh out your food to get the precise portion? Or who honestly can stick to eating five small meals a day without over indulging at least once? And seriously, who drinks the daily recommended amount of water a day? I compiled some of my real life do-able tips to staying healthy and being able to maintain it.

Let’s talk H2O- first of all, I hate the taste (or lack there of) of water but it’s the only thing I drink. I haven’t drank pop in lord knows how long and I hate how juice is so packed with sugar. To counter my dislike for the taste and to get my daily recommended dose (or close to it) I do whatever I can to choke it down. I love crystal light to-go packets, they come in a wide variety of flavors and are low carb, low cal, and zero sugar. I also sip down at least one cup of tea every day.

A Veggie a meal equals abs of steal- I have said many times that what you do at the dinner table has more to do with your six-pack than what you do in the gym. It is suggested that you should consume 5-9 servings of veggies a day!!! Most college students are lucky to get 1-2 and those are usually coated in a creamy dressing or deep fried and battered. I love birdseye frozen veggie packages that you can just pop in the micro.

Pack a healthier snack- I always carry little baggies of almonds/soy nuts/dried fruit, etc in my purse and school bag so I never get too hungry which leads to binging. A piece of fruit that travels well like apples, plums and bananas are great filler-upper snacks that can tide you over in between classes and keeps your metabolism revved throughout the day.

If you’re going to talk the talk, ya might as well walk the walk- I really try not to take the bus or drive to class. I strive to get the recommended 10,000 steps a day with help from my new pedometer, of which I fondly refer to as my pedi :) You would be amazed at how many calories you actually burn just by walking, it’s easy, gym-free and you get to enjoy the fresh air and gorgeous tress that makes fall so pleasurable!

Sleep your way slim- is the all too sought after pleasure that so many college students lack and underestimate its importance, SLEEEEEEP! Not getting enough rest throws your body systems off putting stress on your body. Stress automatically releases the hormone cortisol (aka fat) as a safety mechanism. So even though you have a million things to do, taking even a 20 min nap clears your head and is actually a very productive way to keep yourself healthy!

Breakfast of champions- this might be the most commonly skipped yet the most important healthy tip of all. So many students roll out of bed after hitting snooze one-too-many-times and run out the door on an empty stomach. Big no-no! Even if your not hungry when you first wake up it is so important to eat a big healthy breakfast like eggs and whole wheat toast, or oatmeal, or a cup of yogurt and fruit. You need to fuel your body in order to burn calories (and by “fuel” I don’t mean sugar laden cereals)!

The End of Overeating

2009-11-03T13:17:00.000-08:00

Ever hear yourself saying “sure, I could make this at home, but it just tastes better at a restaurant!” Unfortunately this isn’t just your mind playing tricks on you, it actually does taste better. The food industry has spent millions of dollars in research to figure out how to make us eat and not stop. David Kessler breaks the silence in his book The End of Overeating. He explains how the combination of sugar, fat and salt make food completely irresistible. He also explains how restaurants have taken this formula and layer every item of food multiple times with these three ingredients in order to keep us coming back for more. Meanwhile, our waistlines, blood pressure, and overall health are paying the price.

Our food is so heavily processed that the food industry has to increase the level of chemicals, artificial flavors and harmful processing techniques to keep us satisfied. Food that is in its original form is now tasteless and unsatisfying due to this conditioning and high expectation of flavor, via sugar, fat and salt. To make matters worse the food industry has found that “by eliminating the need to chew, modern food processing techniques allow us to eat faster,” according to Kessler. So now our food is being chopped up made soft in order for us to have the ability to wolf it down faster than we our brains can process.

I’m only halfway through the book (I blame the delay on midterms) but so far it has been so eye opening, I just had to share it with you asap! I’ll post Kessler’s suggestions to overcome these obstacles and find your way to The End of Overeating!!

Just a Few of my Favorite Things

2009-10-21T05:25:00.000-07:00

Ms. Poppins could’tve have said it better herself! Now these are just a few of my favorite things that keep me on track to a healthier lifestyle.

Pedometer- I bought one these the other day for under $10 and it’s my new fav gadget! I clip it on in the morning and it calculates how many steps I take throughout the day. I keep track on a calendar and it has been my own little personal challenge to get more steps from one day to the next. I take the stairs more, walk to class everyday and it all adds up!

Calorie counter-If you are ever curious how many calories is in a certain food this website: http://www.fitday.com/ tells you exactly how many calories is in thousands of different food items, even down to the different ways it can be prepared. It also tracks your daily calorie, protein, carb and fat intake along with your exercise and how long it will take you to reach your fitness and/or nutrition goals!

SPIbelt- Attention all runners, this thing is amaaazing! It’s basically a tiny fanny pack that stretch to fit your cell phone, keys, GU, ID, whatever you need and it doesn’t weigh you down! www.spibelt.com

Eat this, not that- I literally carried this book in my purse like a bible for the last two years! There are several versions now, the two I really like are the original and the supermarket version.

iPhone apps- For all of you iPhoner’s out there check out these new apps:

1. Lose it (free)- you can enter your daily food intake and exercise info and this app will tell you the date you will reach your goal weight.

2. iSteps ($2.99)- this turns your phone into a pedometer which calculates the distance you cover walking in one day.

3. Nutrition Menu Calorie Counter ($2.99)- This app gives the nutritional facts at 337 U.S and Canadian restaurants.

4. Dietician ($9.99)- This app tracks your calorie intake and create meal plans, recipes, and grocery lists for you.

5. Fitness Builder (19.99)- This app actually allows you to choose from over 400 different workouts that come with videos.

EnviroSax- This nifty environmentally friendly bag has come in handy everywhere! The best thing about it is it rolls up to the size of my palm so it fits easily in my purse but it can hold soooo much stuff! They come in many different colors and cute patterns. Mine is pink with flying pigs J Get yours today at www.envirosax.com

Nike+ Shoe & Sensor System- This was so handy when I was training for my half marathon. There is a little chip in the bottom of one of the those and a connector piece that goes into your iPod. It then tracks and keeps record of miles, calories burned, pace and time it took.

Lots’O Veggies

2009-10-13T13:50:00.000-07:00

It has been brought to my attention that my veggie intake has been on the decline lately. I just don’t seem to have the patience, creativity or desire for them anymore. So the Veggie Rejuvenation Project was born. My goal is to incorporate a veggie into 3-4 out of 5 of my small meals a day, using herbs, spices and the oven –gasp-- (dun dun dunnnn)

My first assignment: Kale

I sautéed fresh kale in a pan with olive oil and a pinch of salt and pepper. Once it was crispy I added a dash of crushed red pepper flakes and much to my surprise it was pretty good! I ate it with hummus and chicken breast to round out the meal.

Next I ventured into Brussels sprouts, Quinoa, and Zucchini. Yup, I’m going for the guttural. Go big or go home, right?

I cut the spouts in half, arranged them on a pan. Then I mixed olive oil, salt and pepper in a bowl and poured it over the sprouts. I set the oven to 400 degrees and cooked them for 30-40 mins. I sprinkled some parmessan cheese on top to add a little extra falvor!

And in honor of this ridiculously premature winter Mother Nature so graciously bestowed upon us, I picked up a succulent organic acorn squash at the local health food store.

I cut the squash in half (hot dog style- circa kindergarten class folding paper) and scooped out the seeds. I poured maple syrup (sugar free of course) a spray of butter flavoured pam and a pinch of S&P. I set the two halves on a pan filled with a little bit of water so the skin didn’t stick to the pan and put it in the oven for an hour and 15 mins. Once it cooled I scooped the contents out into a bowl and added cranberries and almonds. It was absolutely DELISH!

Pizza Pizza, Read All About It

2009-10-08T09:13:00.000-07:00

I have searched high and low, near and far for the healthiest pizza known to (wo)man, because lord knows, a girls gotta eat some pizza in her life and not feel guilty about it!!

Here are a few rules of thumb to keep in mind:

1. Always opt for thin crust over thick and you’ll be saving yourself a lot of unnecessary calories and starchy carbs.

2. Load on the veggies and lay off the meat. Obviously if you can sneak in some healthy toppings it’s better than nothing.

3. Order a salad first and try to fill up on that before you dive head first into the real deal, an average slice of pizza is about 300 calories and 11 grams of fat a pop, and we all know how hard it is to stop after just one…

4. If you have the option order whole wheat crust over white, you’ll get an extra dose of fiber and feel full on less.

5. Wash it down with water rather than a Coke. The sugar in pop will spike your insulin and make you want to eat more, not to mention sugar turns to fat increasing your caloric intake. Needless to say, water is 0 cals, 0 sugar, 0 g fat and 0 carbs....you can fill up on this curbing your appetite so by half time of the game you’re a half a pizza deep!

* Pizza Fit n’ free- These little guys are fat free, sugar free and come in the appropriate serving size so it makes it harder to overdo it. They are considered a “cheat” food so having some veggies on the side wouldn’t hurt you. You have to order them online but at $19.49 for six I say why not?

* Amy’s frozen no cheese pizza, add your own veggies- I sautéed spinach and mushrooms and sprinkled on my own low fat mozzarella cheese and saved myself a lot of calories without sacrificing the taste.

* Make it yourself! This is the only sure-fire way it will be as healthy (and tasty) as it can be. You can buy a whole wheat pita, marinara sauce (mixed with pesto and chopped basil), low fat cheese, veggies and spices at the store and whip up your own pizza pie! It’s a fun thing to do with your significant other, friends or family.

The Miso Soup Project

2009-09-19T12:12:00.001-07:00

If college offered a Major in competitive eating, I would have a 4.0. In an effort to slow down my super-sonic speed eating habit I have decided to test out The Miso Soup Project. My mom actually suggested this one to me. Since Miso soup is low cal and low carb it’s a great way to fill up on mostly water and stave off a man-sized hunger so you can eat like a classy lady should. So far it has been very effective. I have a bowl of soup, wait 20 minutes then have my meal. It gives my slow processing brain time to realize I’m full so I don’t overeat (a chronic problem of mine, check out my post Confessions of a Binge Eater). I have tried soooo many things to solve this issue, I even talked to a Doc about it! He said it is a psychological thing and I need to re-train my brain to slow down and banish my lifelong membership to the CPC (clean plate club). I blame it on those 20 minute speed lunches we had in lower school, I hardly had time to get my food (much less eat it) before we had to go! My rents weren’t too bad about finishing everything on my plate but I just feel bad when I waste food, I’m trying the ingenious trick of taking less food to being with....

Be Grocery Store Savvy

2009-09-04T06:23:00.000-07:00

What you do at the dinner table actually has more influence on your waist line than what you do in the gym. Of course a combination of diet and exercise is idea but let’s be honest, with the busy college lifestyle sometimes that’s just not possible. So if you have to sacrifice one, skip the gym and eat a healthy meal with appropriate serving sizes. But as I said in earlier posts “eating healthy” is hard to do with all of the gimmicks and false advertising we see on the shelves. Here are a few tricks to avoid those traps the food industry looooves to catch us in:

1. Beware of deceiving labels- When a product has “Low Fat”, “Fat Free”, “33% less fat” splashed all over the box you tend to think it’s diet friendly. That leads us to think we can have more of them. What these products save in grams of fat may make up for ten-fold in serving size and the amounts of sugar and carbs. Also beware of the serving size. Those tasty little “100 calorie” snacks or drinks may be 100 calories for half of the bottle. When you drink the whole thing you’re looking at 200 empty liquid calories you unknowingly consumed.

2. Eat This, Not That Supermarket Survival Guide- I actually carry this book in my purse when I shop. You would be surprised how different brands of the same kinds of food are significantly different when it comes to the nutritional facts. Pick this book up at any bookstore, it will be one of the best purchases you make!

3. Go organic and/or local- They may be more expensive but they contain no pesticides or fertilizers and some studies show organic has a higher concentration of nutrients. Buying local means it didn’t get handled several times picking up bacteria on its way into your refrigerator. Buying organic also promotes biodiversity and minimizing pollution so you’re helping yourself and the environment at the same time!

4. Shop the perimeter- The less packaging and processing a food item goes through, in general means it’s the healthiest. Fruits, veggies, dairy, and meats are all located on the edges of a supermarket. You should stay away from the items in boxes, bags, or cans which are mostly composed of by-products, eliminating the nutritional value.

5. Save the earth one plastic bag at a time- One of my biggest pet peeves is when someone gets one item and gets a plastic bag to carry it to the car!! Buy the “green” bags for $.99 at any grocery store and keep them in your car. They are a lot stronger so you can fit more stuff in them and you have done your part for the environment for the day!

The Science Behind Overeating

2009-08-16T11:12:00.001-07:00

David Kessler explains why we overeat and provides the science to back up his theory in his book, The End of Overeating. Food acts in similar ways to many people as drugs and alcohol do to addicts. It stimulates the pleasure center in our brain releasing dopamine, a neurotransmitter that releases messages that trigger the sensation of pleasure. Kessler says that when rats were tested sugar alone was a prime driving force, but when combined with fat, the rats worked much harder to get to it. He says this makes sense since the sugar spikes the dopamine and the fat stimulates more brain activity making it seem irresistible. This presents a huge problem because in the last 20 years or so, food companies have doubled, tripled, even quadrupled the sugar and fat in many products. If you go back to comparing food to drugs, the more you take, the more your body gets addicted to that amount. So what was “normal” 20 years ago would taste bland to us now. We have developed such a high tolerance for sugar and fat that just the sight of an ooy-gooy chocolate chip cookie gets our mouths watering.

Kessler outlines 7 tips for your “Food Rehab”: (From nutrition action health letter)

1. Replace chaos with structure. Determine ahead of time what you’ll eat for meals and snacks. Block out everything else.

2. Practice just-right eating. Figure out how much food you need. (Odds are less than you think.) Put it on your plate and don’t go back for seconds.

3. Pick foods that will satisfy, not stimulate you. What satisfies you is personal, but try foods that occur in nature, like whole grains, beans, non-starchy vegetables, and fruit, combined with lean protein and a small amount of healthy fat. (think avocados, almonds, etc.)

4. Rehearse. Anticipate your moves like an elite athlete before a competition. Tell yourself, “I know there will be cake at this party, but I’m going walk right past it.”

5. Seize control. Stay alert to emotional stressors or other stimuli that trigger automatic behavior. Recognize emotions that might lead you to overeat.

6. Stop that thought. Change the channel, go for a walk, look something up online. Turn off the image of the trigger food before you start to debate whether to eat it.

7. Think negative. Pair the unhealthy food with a stream of unappealing images. Chocolate covered olives, ketchup and peppercorn chocolate cake...you get the idea.

The Truth About Multigrain

2009-08-12T07:06:00.000-07:00

The word “multi-grain” may sound like a healthy option for bread products but don’t be fooled. Multigrain simply means there is more than one type of refined grain in the product. If you check out the ingredients, you will most likely find at the top of the list “refined white flour”. Even though the food bread looks brown (thanks to food coloring), you might as well be eating Wonder bread. Just when you think you are making healthy choices, the food industry tricks you again! Frustrating I know, but the more educated you become about these products, the less likely food companies will be able to make these short cuts. To gain the optimum amount of healthy grains, make sure the product says 100% whole grain. Without the 100% label the FDA only requires that the product contains some whole grains.

Nothing Says Summer Like a Smoothie!

2009-08-04T15:25:00.000-07:00

One of the healthiest and tastiest snacks can be a smoothie. It’s a great way to pack in your daily serving of fruit. Store bought smoothies are very deceiving (as usual) and can actually set you back almost 500 calories! I made an awesome smoothie with:

0% Fage Plain Greek Yogurt
Silk soy milk
One scoop of why protein
A handful of spinach (you can’t taste it)
Several cut up strawberries
Half of a banana
Ice cubes

While my smoothie has only the healthiest ingredients smoothies like the Naked banana Chocolate Protein has as much sugar as FIVE Breyers Oreo Ice Cream Sandwiches, 70g!! This is when learning to read the nutrition label can save you. If you’re still confused check out page 271 in Eat This, Not That Supermarket Survival Guide Edition. This book will give you the low down on everything from cereal to canned fruit.

But if you are looking for a new mid-afternoon healthy snack that you can look forward to, whip up your own smoothie. You can get creative with it too, add some low sugar juice like Bolthouse Farms strawberry banana (eat this, not that approved!) or throw in a teaspoon of almond butter with chocolate whey protein. The options are endless!

Mom, Where’s the Meat Loaf!!!

2009-07-28T05:11:00.000-07:00

Aww Wedding Crashers, what a great flick, but seriously, my mom did make the best (and healthiest) meatloaf and bean salad last night! Call me a nerd, but I find it highly entertaining to take an otherwise off-limits meal and turn it into a nutritional masterpiece. There are so many healthy swaps you can make to a recipe that nothing is off limits, that includes meatloaf! (recipes based off of Fitness magazine’s “the last bite” and “recipe makeover” with subtle changes)

· 1 pound lean ground turkey

· 1 cup cooked brown lentils

· 2 cups packed spinach leaves, steamed, drained, and chopped

· 1 cup of finely diced red peppers, green peppers, celery and onion

· ¼ teaspoon extra virgin olive oil

· ¼ teaspoon chopped garlic

· ¼ cup of parmesan cheese

· 1 large egg

· Seasonings to taste

Directions: Preheat oven to 350 degrees. Heat oil in a pan and sauté veggies (except spinach) over medium heat. In a large bowl, break up turkey then add cooked veggies, parmesan, broth and the egg. Next add the lentils and mix everything together. Add spinach and mix again. Spray cooking spray in a 3-by-8 pan and push the meat down in the pan. Bake for about 35 minutes, cool and enjoy!

To pack even more veggies into this meal my mom paired it with a bean salad:

1 red bell pepper (halved and seeded)

· 1 yellow pepper (halved and seeded)

· 3 tablespoons of extra virgin olive oil

· 1 pound green beans (trimmed)

· 2 15 - 16 ounce cans cannellini beans, rinsed and drained

· 2 tablespoons red-wine vinegar

· Salt and pepper to taste

Lightly brush pepper halves with extra virgin olive oil and grill for 8 to 10 minutes. When thoroughly cooked, cool and cut into bite-size strips. Meanwhile cook green beans until crisp and tender, drain and let cool in cold water. Finally, mix peppers, green beans, cannellini beans, capers in a large bowl. In a small bowl, whisk together vinegar, oil, and salt and pepper. Pour the dressing over the veggies, cool and serve. (129 calories, 5 g protein, 18 g carbs, 5 g fat, 5 g fiber)

Read it and Weep- Decoding Nutrition Labels

2009-07-26T10:08:00.000-07:00

The key to healthy eating is learning how to decode nutrition labels. Food companies use popular claims and eye-catching promises that are deceiving if not entirely untrue. Just because a product says “organic”, “fat-free”, “sugar-free”, etc. does not mean it is healthy. Usually in order for those claims to be true, the makers had to sacrifice something else like higher processed carbs or calories making it worse for you than if you went for the original! The point is reading the nutrition facts can be like trying to read Swahili, and food companies are taking full advantage of consumers who fall for the gimmicks. Here is the breakdown of what to look for so you don't fall for them:

1. Starting from the top of the label, you want to check out the Serving Size. Portion sizes are likely half, if not less, than that of what we expect or are used to. The serving size listed will give you everything listed below that. If you eat two serving sizes, you have to double everything else. That means 1 tbsp of nut butter (the average serving size) is about the size of both thumbs. A lot of people eat 3,4 or even 5 times this amount on their toast.

2. Next you’re going to check out the Total Fat. This is tricky because some fat is good for you. This is where you need to use common sense. A half cup of Haagen-Dazs Chocolate Peanut Butter ice cream has 24 grams of fat and a medium sized avocado has 30 grams of fat. Which is better for you? Obviously the avocado because it consists of monosaturated fat which is the healthy kind. The key here is moderation, good fat is only good if you eat it in small amounts. Bad fat is just better left on the shelf.

3. Moving on down to Sodium. The USDA recommends we eat no more than 2,400 mgs of sodium a day. That equals about a teaspoon. A Chipotle Mexican Grilled Chicken Burrito has 2,656 mgs of sodium alone! Too much sodium will dehydrate you and actually trigger your brain to encourage you to eat more! Keep this in check by flavoring your food with herbs and spices rather than table salt.

4. The biggie for me is Total Carbs. If you are looking at a packaged food item you want to keep these moderately low. High processed carbohydrate food is found in “white stuff” (white bread, pasta and rice). They can also be found in snack bars, cereals, beverages, among many other products so watch out. I like to keep these below 15-20 grams, and the more you become aware of it, the more shocked you will be.

5. A very overlooked component on the label is the grams of Sugar. Not all sugars are bad (there are natural sugars found in milk, fruits, etc that are essential to your body), so you need to look at the ingredients to differentiate the good and the bad. The ones to avoid are Sucrose, cane juice and high-fructose corn syrup. You should stay away from anything that contains 5 g or more of these per serving.

6. Last but certainly not least you want to check out the protein and fiber. These components are an essential part of your diet and help to keep you full longer. The higher the fiber count typically means the healthier the food, especially since the average American doesn’t get their DRA (Daily Recommended Amount) of either of these in their diets.

(P.S. Did you notice I skipped over Calories? Funny, you probably thought this would be first on the list and yet it didn’t even make it?!? The amount of calories in general doesn’t mean a whole lot when you factor in the others. If the calories are coming from natural healthy food they will be used as energy. Of course if you have to many they will be stored as fat so you do have to acknowledge them, but as far as I am concerned, they are a waste of space on the label.)

Welcome to Chocaholics Anonyms

2009-07-22T17:33:00.001-07:00

Hi, my name is Jessi, and I am a chocaholic. I eat, crave and think about chocolate almost on a daily basis and have become dependent on it in times of anger, sadness and PMS. If you suffer from chocaholism as well, today is your lucky day. I have found the key to satisfying your sweet tooth without devouring an entire box of chewy chips ahoy (which I have done, on many occasions, those were sad times).

1. Dark Chocolate- Ok, this one took a while to warm up to but trust me when I say, it satisfies your chocolate craving on way less. I have a bar of Lidnt 85% coca in my freezer and when that familiar craving hits like a ton of brinks, I pop one little square of this chocolaty goodness in my mouth, wash it down with a small glass of skim milk and ahhh, bliss.

2. Chocolate pudding- The best thing to do is to make it yourself using skim milk and a low sugar pudding mix. But most of us don’t have the time or (more importantly) the patience for that, enter THE SNACK PACK! Jell-O makes a no sugar chocolate pudding with only 60 calories, and even better, they come a convenient small serving size so it’s not easy to over indulge. I like to add a few almonds to get the sweet/salty mix :)

3. Whey Protein shake- I found this protein powder called Women’s Whey Protein that is low carb and low sugar. I mix it with the either skim milk, light soy milk, water or a mixture of these and it completely satisfies me and fills me up, an added bonus!

4. Go for the gold- If you have been working out and eating healthy consistently I say go for it sister! If you can maintain self control and keep your portion size decent, have whatever you want. Deprivation is the number one reason diets don’t work. As long as you only splurge occasionally, a piece of chocolate cake won’t kill you.

The BEST salad and breakfast EVER!!

2009-07-20T19:45:00.000-07:00

So I made the BEST salad I have ever made in my life (and I have made a lot of salads) this one tops the charts and I just had to share it with you. I started with spinach then I added a hard boiled egg, tomatoes, salsa and beets. I had a plum and a Lipton green tea on the side. This meal filled me up, gave me energy and made me feel good about the amount of vitamins and nutrients I put in my body.
Fruits and vegetables that are dark in color contain higher levels of vitamins, nutrients and antioxidants. Beets, especially these pictured above, are convenient and are an unexpected addition to a salad. Spinach is the best nutritional option as iceberg lettuce has no nutritional value (most restaurants will allow you to sub spinach for iceberg if you ask). The hard boiled egg provides protein and healthy fat that helps you stay full longer. This salad fulfills a healthful dose of your daily vegetable intake! (You should be having 6-8 servings a day)

Luck should have it I made the BEST breakfast of my life yesterday too!! Get a load of this- one egg, two eggwhites, chopped spinach and a side of fat free cream cheese. Egg whites have the protein without the fat. Then I sprayed Pam on a Fat Flush tortilla wrap, toasted it and spread almond butter on top. I grabbed a handful of fresh rasberries and VOILA- the best breakfast of my life.

HOLY FAT ARM!!!

2009-07-15T12:35:00.000-07:00

After returning from Las Vegas I was going through my pictures and was caught off guard by this one. The one body part I have never had to work for were my arms, then all of a sudden this picture popped up and HOLY FAT ARM!!!! What is going on here? Look at that ginormous pancake hanging from my shoulder!! For the first time ever really (on purpose at least) I need to pump some serious iron...or so I thought. I had to do some extensive research, since I was basically starting from scratch but these moves should get you lookin’ like the Material girl in no time! (sans the big, scary machines) For a lot of women, especially in our older years, this is a major trouble spot, so I have compiled ten awesome exercises to get those flabby limbs into tip-top shape! Now I know these pictures are awkward but I’ll embarrass myself to help a fellow fat-armed sista’ out! Channeling my inner Popeye in 3, 2, 1....

1. Wrist curls- Hold your arms out and take 3-5 pound weights and rotate your wrists palm up, palm down. Do this until it hurts, then do 15 more

2. Tricep kick-backs- Start feet hip width distance apart, bend your knees slightly and hold your arms at a 90 degree angle with weights. Extend your arm straight back and hold then repeat back to starting position. This should be a controlled exercise, quality is better than speed.

3. Tricep dips- As you can see, these are great because you can do them anywhere! When you dip down try and hold for a good 3 seconds or so to really feel the burn.

4. Squat thrust with weights- This is a full body move which means your working a lot of muscles at once. But more importantly it gets several different muscles in your arm. You should put both weights in one hand during this exercise.

5. Popeye bicep curl- Hold arms out to your sides and bend one elbow in. Alternate from side to side while holding weights in each hand.

6. Knee-to-elblow- This move is great because it works your ab muscles too! Keep a high plank but alternate pulling each knee in to the outside of your elbow and hold for 3 seconds. You can make this harder by placing your hands on a step.

7. High-to-low plank- Start in a high plank position keeping your back straight and your weight distributed evenly. One elbow at a time come down to a low plank and hold maintaining proper posture. Then bring it back up and repeat til you shake!

8. Chest Fly- Lay down and hold your arms above you with weights in hand. Slowly bring your arms down, hovering above the ground to the count of three and controlled back up. You make this harder by doing it on a bench or having a friend stand behind you and resist your arms.

9. Bicep punch- Hold your arms at your sides with weight in your hand and palms facing up. Push the weights away from your body at your sides hold and bring them back to the starting position.

10. Overhead tricep- Holding weights behind your head keep your elbows facing forward (they have a tendancy to slip to the sides) and keep your head up. Extend your arms up over your head and then back down. (no picture necessary, everyone pretty much knows this one...)

Nutrition Myths: Fict or Fact?

2009-07-13T14:08:00.001-07:00

Why deos it seem like women are so much more self-concious about their bodies than men? Maybe men are too and they just aren't as vocal about it but so many women it seems will try anything that offers some promise of a short-cut or quick-fix to losing weight. Here are my top 5 diet myths and the truth (or lack-there-of) behind them:

1. How much you sweat is equivalent to how much fat you burn.

FALSE! Sweating is your body’s way of cooling itself down. You’re body maintains its temperature independently of how many calories you are burning.

2. Lifting weights will make me look like the Hulk.

FALSE! A woman’s genetic makeup does not allow our muscles to bulk up like men without the help of muscle enhancing drugs. Weight training will only make you look leaner and help you body burn more calories.

3. Colon cleanses and body detoxes flush out waste and weight.

FALSE! The claim is that these products flush out food that has built up in the colon over the years. First of all, EW! Second of all, our bodies do that naturally, it’s not like that cheeseburger you ate 4 years ago is still sitting there! Common. If you want to detox help your body do it naturally by eating more fruits and vegetables which are naturally high in fiber, vitamins and nutrients that assist the body in waste deposit. These cleanses merely dehydrate you and flush out healthy bacteria from your system.

4. A high-protein/low-carbohydrate diet is a health way to lose weight.

TRUE! Most people (women especially) do not get the recommended amount of protein in their diet. This would explain why women eat so much, all the time…protein helps fill you up and helps relieve cravings for bad food. I’ve been over the carb discussion many times but just a reminder, cutting out white starches will dramatically improve your waistline.

5. Certain foods can burn fat and increase your metabolism.

FALSE! (for the most part) Some natural substances like cayenne peppers and caffeine can do these things but to such a miniscule degree that it really makes no significant difference. Caffeine also has adverse effects, namely the crash that leaves you famished, exhausted and typically encourages you to make poor food choices.

The Booze News

2009-07-06T19:56:00.000-07:00

Health professionals say 1 drink for women and 2 drinks for men per day is considered moderate drinking and is acceptable and even encouraged if you’re drinking red wine. However, I tend to enjoy a few more bumps than just the one, especially come Friday. Alcohol unfortunately is loaded with sugar, calories and carbs and worst of all, it increases your hunger. That said, if you too find yourself in this predicament I have compiled a list of the “best of the worst”, so to speak.

Beer: Always go light and drink out of the bottle rather than an oversized glass, you will drink slower and it’s easier to keep track of how much your drinking. (I’m not much a beer drinker but on a hot day on Lake Minnetonka sometimes an ice-cold beer is delish, so here are my top picks for health/taste)

1. Michelob Ultra or Michelob Ultra Amber- Low carb but sort of a watery taste. (2.6 carbs and 95 cals)

2. Thin Ice- Never actually tried it but apparently it tastes like ginger-ale and only has 1 carb and 90 cals!

Cocktails: Hard liquor is higher in calories per ounce than wine but you consume less of it (usually). Consider the chaser you use to mix it with and you’ve got yourself some serious empty calories! So stay away from the “fru-fru” drinks (aka anything with an umbrella, a crazy name or a think, frothy texture- I know it’s so sad but think about it in comparison to a cheeseburger with french-fries and these less exciting drinks will look soooo much better)

1. Vodka soda with a splash of cranberry (extra lime)- The soda has 0 calories and the splash of cran and limes give it just enough flavor.

2. Jerimiah Weed (vodka) with lemonade- Tastes just like an arnie palmer! This is my fav new summer drink but I try to keep it to 1 due to the lemonade, or I’ll switch to soda…

3. A skinny white bitch- Vanilla vodka with diet coke tastes great and is a better choice than some but flavored liquor has more sugar and calories and diet coke is only ok in small quantities (read my post about DC to find out why J)

4. Vodka water with Crystal Light to-go packets- I always keep some in my purse and whip them out at the bar, one packet gets you several drinks. If you go this route, just prepare to be harassed and laughed at by your fellow bar patrons and bartenders…)

Wine:

1. Red- Although red and white wine have almost equal amounts of calories, carbs and sugar but red wine is rich in antioxidants

2. White wine spritzer- Half wine, half soda, this is a great drink to sip on when you’re having dinner with friends and you want to drink but not get hammered.

Surviving the Urge to Splurge on the 4th

2009-07-03T10:04:00.000-07:00

It’s that time of year, when the sun is hot, the lake is cool and friends and family gather to celebrate the independence of our country....by EATING OUR FACES OFF! The fourth of July is notorious for its endless smorgasbord of burgers, hot dogs, potato chips and potato salad washed down with a chugging contest from the bottomless keg. Come Monday the “hangover” will have two meanings as your belly “hangs over” your jeans! Rather than letting it all go this weekend, follow these simple rules and you won’t be paying the price next week.

Rule 1- Don’t touch the potato salad. Don’t even look at it. It isn’t even that good if you really think about it, not to mention it is the worst thing on the picnic table. This pile of yellow goo can set you back almost 400 calories per spoonful! The full-fat mayo, cheese, bacon and starchy potatoes are a skinny girl’s worst nightmare.

Rule 2- Sugar isn’t any sweeter when it’s all dolled up in red, white and blue. You might as well dump the entire bag of sugar in your mouth and wash it down with mountain dew than drink the fruit punch or eat the jell-o with marshmallow desert.

Rule 3- You know you’re an American when you have a hot dog in one hand and a burger in the other. If you must fit in with the crowd you can purchase your own vegan burgers and dogs at the grocery store (my favorite are made by Morningstar Farms) and also forgo the bun. Try and incorporate some veggies and fruits in the mix rather than building a chip tower on your plate like in years past.

Rule 4- Be a grazer. You don’t need to eat three gigantic meals in one sitting. Trust me, the food isn’t going anywhere! If you eat a little bit here and there throughout the day you won’t get those nasty cravings for the “good stuff” making the aforementioned rules a piece-of-cake (sorry, bad pun to use huh?)

Rule 5- Sip, don’t chug. Don’t be that girl (or guy) that is the drunkest mess at the party. I’ll be the first to admit I enjoy my cocktails but be wise. Use soda with a splash of juice to decrease your sugar intake and go with clear liquor and light beer.

The Low Carb Low Down

2009-06-30T11:54:00.000-07:00

Ever wonder why it is that you can sit in front of the T.V munching on chips and the next thing you know, you've finished the bag?!? There are two things wrong with this scenario and they might just be the reason you can't seem to lose or maintain your weight loss. But lucky for you there is an easy solution!
First of all, when eating, concentrate on your food. Eating in front of the T.V is called mindless eating, which basically means you are not conscious of what you are putting in your mouth and by the time you realize it, your tummy is bulging. Slow down, concentrate on the flavors of each mouthful. If you follow these instructions you will get much more satisfaction out of your food and you will be aware of when you reach fullness.
Second and most important of all, you need to understand the science of carbohydrates. Chips and apples are both high in carbs but one of these contains good carbs, I'll give you one guess...Chips are made up of what are called simple carbs (or bad cabs). These quickly digested which means they do not satisy your hunger and they quickly get stored as fat once digested. Try cutting out white bead, pasta and rice and keeping your intake of processed food to a minimum. I guarantee you will feel better, have more energy and see your waistline shrink before your eyes!
Complex carbs on the other hand are found in fruits, vegetables and whole grains which are crutial to a healthy diet. These carbs will fill you up on less, keep you full longer and prevent sugar cravings. The rule of thumb is to consume 55%-60% of complex carbs a day in order to get your 5 servings of fruits and vegetables in, the rest should come from protein and healthy fats (check out my post on healthy fats).
My final food for thought (pun intended) is beware of misleading food labels. Be the wise consumer you are by checking the nutrition facts making sure the product is 100% whole grain, or low in carbs if it is processed. Replace bread with low-carb wraps for sandwhiches, and stuff it full with spinach, tomatoes and other nutrient-rich veggies.

Best Ab Exercises

2009-06-24T08:09:00.000-07:00

You can thank the Big Guy upstairs for that muffin top. Womens' bodies are programmed to store more fat in the abdominal area to aid in pregnancy. This is all great, grand and wonderful when you're preggers but most of us are not the majority of the time! That means we have to work twice as hard as our male counterparts to flatten our tummies. But never fear, Jessi is here! Through research and A LOT of trial and error (more error than trial...?), I have compiled my favorite, most fun and most effective ab workouts. (p.s I am fully aware how ridiculous these pictures are, but ill embaress myself to help you ladies out!)

The stability ball transfer: Get into the position as shown and on the exhale lift both legs and arms up and transfer the ball from your arms to inbetween your legs. Lower down to starting position and hold, then repeat. Push yourself on this one and go for 20-25 reps.

Pike with ball: Start in push-up position with your feet on the stability ball and your hands on the floor, elbow under your shoulders. Move the ball towards your chest and pike your body in a V-position. This is probably the hardest because not only are you contracting your abs through the entire move you have to balance as well.

Stability ball roll out: Kneel on your mat with the ball directly in front of you. Roll the ball forward as you exhale contracting your abs through the entire move. Hold keeping your body straight without letting your belly sink or your butt in the air and pull the ball back in toward you as you sit back up to kneeling position.

Yoga abs: Start in a plank position on your mat. Pull your left knee in to touch your right elbow and hold for 3 seconds. Return to plank and pull your knee to your nose holding for 3 seconds. Return to plank and bring your left knee to your left elbow and hold for three. Return to plank and do three push ups and repeat for the other leg.

So start with those and let me know what you think. Other good ones are mountain climbers (which double for getting your heart rate up and blood pumping), regular crunches on a stability ball, ab machines, plank, and bicycle. Remember when doing abs on your back look up at the ceiling behind you and keep your elbows down when they are behind your head. Try to do these every other day and add a new one each time, you need to give your muscles time to recover in order to build and burn fat effectively. Happy crunching!

Just Because It’s a Salad, Doesn’t Mean It’s Healthy

2009-06-21T08:50:00.000-07:00

Many of us think if we order a salad we are choosing the healthier option, but in many cases the salad can be worse for you than that cheeseburger you really want. First of all, we tend to compensate the fact that we went “healthy” and eat more. Calories are calories at the end of the day. The salad bar also offers so many choices that can take your salad from light meal to four-course meal. Some of these toppings are loaded with fat, sugar and carbs. Here are a few tips on keeping your salad healthy and still tasty…

1. Greenery- Choose a darker leaf like spinach or arugula. These are dense with essential vitamins and nutrients. Iceberg lettuce has no nutritional value and will not fill you up enough.

2. Dress appropriately- Stick to less creamy dressings like (extra virgin) olive oil or balsamic vinaigrette. Dressings like ranch and caesar are loaded with extra calories. And always ask for it on the side, restaurants always over-do it with the dressing.

3. Use the 50-25-25 rule- Your salad should contain 50% veggies and grains, 25% healthy fats, and 25% lean protein. Try and incorporate veggies that are rich in folic acid, vitamins and minerals such as broccoli, peppers and tomatoes. Healthy fats would be avacados and nuts.

4. Protien- Pick a protein that will fill you up, satisfy you and still taste good. I love to put salmon, grilled chicken, tuna or turkey sausages in my salads.

Cardio Queen

2009-06-13T08:26:00.000-07:00

A lot of people have asked me what the best kind of cardio is for burning fat and losing weight. The truth is no one form of cardio is necessarily better than the other. It depends how hard you push yourself. No matter what form you use you should feel short of breath, it should be hard and it should be fun, yes FUN! You might not love it right away, but you can learn to love it and the more you love it, the more you appreciate what it does for your body. As many of you know I hated to run about three years ago and last week I ran a half-marathon…and I honestly had fun! Also, switch it up. Your muscles get used to the same exercises repeated over and over which means you burn fewer calories and build less muscle than you did when you did it the first time. Here are a few of the most popular and what they can do for you but don’t leave out the not-so-obvious forms of exercise like tennis, rollerblading, exercise classes, volleyball, etc.

Running- One of the biggest mistakes beginner runners often make is that they start way too fast. Start slow, let oxygen get into your lungs and let your body adjust to the sudden change in motion. Use baby steps rather than long strides and keep your head up. Let your mind wander as you listen to music and before you know it, you will have run two miles! Running is total-body workout engaging your lower body, upper body and core. One hour= aprox. 720 calories

Biking- A very underestimated source of cardio is bike riding. Rather than driving to dinner, find an easy 4-6 mile route to a restaurant and make it a date or a fun girl night out. Biking is low impact which means there is little to no stress on your joints which is great for people with minor injuries. One hour= aprox. 840 calories

Pilates- strengthens abs, increases flexibility, tones muscles, maintains joint health. The only down side is you need a huge machine, a good instructor and a lot of mula! One hour= aprox. 300

Yoga- Strengthen and tones muscles while torching up to 630 calories per hour. (Try the Sculpt class at CorePower yoga if you really want a great workout. There are several locations and your first week of classes is free, I swear by this class!)

Swimming- Great workout, especially for summer! It’s a very underrated form of cardio. It’s fun, easy, and works almost every muscle in the body. It’s low impact so it’s great for those of you with injuries and you can burn around 400 calories in just 30 mins.

Elliptical- Not my favorite form of exercise. I feel like the machine does more than I do. But it’s a great way to warm up before a gym workout. I generally only use the elliptical when I’m not in the mood for working out but I want to do something. You can burn about 300 calories for 30 mins.

Treadmill- I personally can’t run on a treadmill but one of the best cardio exercises I do is walking on an incline. It sounds easy but trust me, you can get just as good of a workout (if not better). I change the incline every minute and sometimes throw in a sprint here and there and by the time an hour is up I’ve burned up to 600 calories.

Stair climber- This is a great choice for those who want to firm and tone their lower half. The stair climber can burn about 500 calories an hour and is a great way to get your heart rate going.

Don’t Fall for the Gimmicks

2009-06-10T06:29:00.000-07:00

Corporate America is increasingly taking advantage of the complexity of diet and nutrition products at the expense of peoples’ health. Americans are shelling out billions (yes, with a ‘B’) on dietary supplements that promise a “quick-fix” just about everyone’s battle-of-the-bulge. Sadly, the wishful thinking and ignorance of the average person conceals the real danger behind these so called “miracle drugs”. The majority of these supplements are not approved by the FDA (Food and Drug Administration) which means they may not be safe to ingest. They may contain dangerous toxins that could result in detrimental harm to your liver and heart. Diet pills are not approved for a reason people! If there was a drug that did as these products promise, everyone would know about it! These products may help you lose weight initially, but the weight quickly comes back on and in many cases brings with it a few extra pounds.

So the moral of the story is, there is no diet pill out there that is worth trying. They do more damage to your body (and you pocketbook) than good. Turn to natural solutions to weight loss and management, that is the only sure-fire way to take it off and keep it off!

My First Half-Marathon

2009-06-06T20:12:00.000-07:00

Training for my first half-marathon gave me a sense of purpose to my workout regimen. Having vague goals like “I want to lose weight” often don’t give you the motivation you need. I never considered myself a runner and if you would have told me three years ago I would run in a half-marathon, I wouldn’t have believed you. Desperate to get back in shape after my freshman 15 weight gain I decided to try it. I took it slow, starting with a couples miles a week. I eventually developed a true love for it. The first time I experienced runners high, I was hooked!

Now I look forward to a great run to alleviate stress, a bad day or just to clear my head and I always feel so great afterwards. Not only did my fear of not being prepared for race day get me off the couch several times, the fact that I was able to accomplish something that I never thought I could do was priceless. My mom and I crossed the finish line together and although our 2hr and 40 min time is less than impressive, we all stuck together and had a great time.

Patience is a virtue

2009-06-05T04:53:00.000-07:00

Unlike the instant gratification lifestyle we are now used to, losing weight will never be that easy. You can work so hard and have an immaculate diet but it seems like nothing changes. Just don’t give up. Losing weight in a healthy way means on average it takes a week to lose just one pound. Many of us feel like we deserve to indulge in our diet when we have a great workout, but remember a great workout means burning between 800-500 calories in an hour which equals about one pint of light ice cream!
Even when it seems like nothing is changing, if you follow the rules and stick with it, results will follow….eventually. Staying in shape is hard work. It takes patience, self control, and a lot of motivation but that’s what makes you appreciate it that much more. Strive to get 4-5 days a week of strenuous physical activity mixing cardio, weight training, and stretching. The beauty of summer is your options are endless. Don’t be a prisoner to the gym like we are all winter long. Instead of meeting a friend for lunch get out and enjoy the sun. Go for a swim or ride your bike. Try your hand at tennis or golf. Staying healthy is a lifestyle, you don’t have to be on a diet your whole life, just learn to enjoy eating well and exercising. But be patient; never give up because you aren’t getting the results you feel like you deserve immediately.

Summer Slim Down

2009-05-30T07:42:00.000-07:00

The last month of junior year was pretty rough for me. And with stress came binge eating and no physical activity whatsoever! How convenient is a ten pound weight gain when that stupid bikini comes beckoning once again? Not very! So I welcome any of you in the same position to join me in a little summer slim down! Whether it’s five, ten or fifteen pounds you want to lose, these little tricks will work for everybody. They have already got me back on track and I’ve lost three pounds in the last week and a half.

1. Go for the goal(d)- Set a goal for yourself other than losing weight. I recently signed up for a half marathon, which is ironic since it was only a year ago that I struggled running two miles! This weekend I ran ten for the first time and I have never felt better.

2. Pack a snack- You should be snacking all day to keep your metabolism going. But it only works if you have the right snacks and they are always on hand. I keep always keep an apple and little baggies of almonds and cranberries in my purse so I never get famished or reach for something unhealthy. You can stay healthy and save money by packing a lunch for work rather than eating out every day.

3. Booze and you lose- We tend to disregard alcohol as part of our caloric intake but happy hour might be to blame for not being able to drop those last few lbs. Think of it as a treat, so it’s the cookie OR the cocktails- not both!

4. 2-4-6-8 HYDRATE- Being in the sun all day will dehydrate you which is often confused with hunger. Be sure you’re getting plenty of water. Carry a water bottle in your purse and for every alcoholic beverage order a water with it. Try drinking a glass of water when you feel hungry and wait 20 minutes, you might find that you were just dehydrated saving you hundreds of unneeded calories.

Mind over matter

2009-05-22T04:42:00.000-07:00

We’ve all been there. That moment when you think I need to stop, I can’t run any farther, I can’t do one more rep or I absolutely have to have that cookie! These are natural feelings and the reason we have trainers to make us do one more rep. But the mind is a powerful thing. Through research and my own trial and error I have found some very successful techniques mind tricks that help me muster up the motivation to go the extra mile, pun intended!

· The ski rope- Remember those ski ropes that would pull you up the bunny hill? It sounds ridiculous (and probably looks like it too) but imagine yourself pulling up one of these ski ropes when you are running up-hill. Lean forward and reach for a rope directly in front of you and one hand at a time “pull” yourself up. Not only do you trick your mind that your body is getting help, you also become fixated on this image and forget your running all together.

· The sick and twisted combo- Let’s say you get that old familiar desire for chocolate ice cream. Imagine yourself eating it topped with something you absolutely loathe like say, olives. VOILA, craving gone!

· In the now- Concentrate on what you are doing at the moment. Don’t let your mind wander. You will start worrying about something you have to do later and convince yourself it is more important than your workout.

· Play time- Turn your workout into a game. Watch a program on TV and sprint every other commercial. This is a fun way to do interval training which is one of, if not the, best calorie burning cardio you can do.

Come up with your own mind tricks to cure workout boredom, insatiable cravings, midnight snacking, or to ramp up your workout.

Fall off the horse again? Here’s how to get right back on...

2009-05-04T07:45:00.000-07:00

The worst part about being in the best shape of your life, is the day you give up. The process is so cyclical. You eat healthy and exercise everyday for a month straight. Then one day you decide to treat yourself to that cookie to celebrate all your hard work. The next thing you know, you haven’t worked out in a week and you’ve gained five pounds. So what gives? What’s a girl to do?

The only thing to do is, pick yourself up, dust yourself off, and do it all over again. Like everything in life you can’t expect perfection. Everyone has their weak moments. We get bored, busy or stressed out and fitness and good nutrition take a backseat. Don’t be so hard on yourself that you just give up altogether. Here a few easy things you can do right now to get yourself back on track and back in shape in no time.

1. Recover from couch-potato syndrome- We all know that if you can just get yourself to the gym, once your there, you will perk up. Any exercise is good exercise and you can’t expect yourself to give 100% every day. So even if you go and walk on the treadmill for 30 minutes, your burning more calories than you wouldn’t have otherwise.

2. Jot it down- I know it sounds juvenile but seriously, writing down your goals and keeping them in a place where you see them everyday might be the simple reminder you need to avoid giving into that temptation, or skimping out on your workout. Make sure they are meaningful, attainable and measurable.

3. Two heads are better than one- Don’t go it alone, grab a buddy who has similar goals and become a team. You will feel more guilty letting your friend down than just letting yourself down. Schedule times to meet at the gym or go to a fitness class and send each other healthy recipes. You will keep each other motivated and on track and maybe, just maybe have a little fun too!

4. Switch it up- There is no excuse for workout boredom. Open your mind; don’t limit yourself to the treadmill and free weights. Learn how to use the machines, play a sport, walk your dog, go for a bike ride, take a swim, throw a frisbee, take a new class, your options are limitless.

5. Shop til’ you drop- Go buy some cute workout clothes. If you’ve got something new and cute to wear, it might just be the motivation you need to get you there. Shopping for new workout clothes not only gets you out of the house, it puts exercise on the brain.

Tips for Healthy Eating When Dining Out

2009-04-30T07:38:00.000-07:00

Why do restaurants continue to increase the portion size of their meals and lather everything on the menu with oil, butter and fat? It’s like they are out to sabotage your hard work at the gym in one quick meal! You don’t have to risk your social life though in order to maintain your healthy eating habits. Here are 10 tips I use when dining out that helps me stay on track:

1. Sauces- Opt for a tomato based rather than cream and always get it on the side, that way you can control the quantity.

2. Less oil or butter- You can cut 100 calories or more just by requesting that the chef use less oil or butter.

3. Substitute veggies- Always try to incorporate veggies into your meal. Most restaurants will let you substitute them in place of rice or noodles.

4. Don’t go hungry- Eat a small spinach salad before you leave, that way you won’t be famished by the time your food arrives and end up overeating.

5. Fill up on water- Drink at least three glasses of water before your meal arrives. You will feel full and eat less.

6. Get a doggie bag- Turn one meal into two or even three! The portions are so huge there is no reason why you should try to eat it all in one sitting. If you can’t control yourself when the food is in front of you, ask the server to pack half of your meal in a doggie bag even before he or she brings it to the table.

7. Skip the bread basket- Loading up on carbs will not only ruin your appetite but it’s an easy way to pack on unnecessary calories. Push it out of reach so you’re not tempted to pick or ask the server not to bring it altogether.

8. Choose a protein that is either: baked, grilled, dry-sautéed, broiled, poached, or steamed. Stay away from breaded, encrusted, or deep fried.

9. Put down the fork and stay a while- I have to consciously put my fork down after every bite to help me slow down. Dining out is supposed to be an experience, so enjoy your company, engage in conversation and stop shoveling!

10. Sharing is caring…and slimming- Pick out a few appetizers with your dining companion(s) and make that your meal. This creates instant portion control and allows you to try more food!

My big break....sort of

2009-04-28T16:47:00.000-07:00

Just for fun I decided to email the editor of Oxygen magazine, one of the nations leading women's fitness magazines, and told her about my blog. I explained the extreme epidemic plagueing soon to be college women, the freshmen 15. She wrote back with astonishing news, she wants to put a picture of me and a short 3 tip segment on how to avoid it! While it's not exactly my big break, I thought it was exciting none the less. Here is where you come in, I need your help. I listed my top 10 in my first blog post but if you have any input what-so-ever it would be greatly appreciated. Trying to pin down the top three is hard since there are sooooo many things that go wrong, but I would love your help in deciding which will go into the mag! And of course, pick up your copy when September rolls around, don't worry, I'll remind you. Thanks and keep up the healthy eating!

Down Dog!

2009-04-20T07:03:00.000-07:00

Whether it was the disinterest of crouching on the floor humming ‘Om’s’and ‘Ah’s’ or the horror of attempting to twist myself into animal shapes, yoga never seemed like a viable workout to me. I can say with confidence that I have tried just about every workout regimen out there from plyometrics to pilates and from buns of steel to Zumba, you name it, I’ve tried it. After once again being struck by the ever present workout boredom I took a very sceptical try at yoga. Hardly being able to walk the next day my scepticism was replaced by awe. The way in which these self-described “yogi’s” intertwined their bodies in indescribable positions was enough to get me hooked. Not only does yoga encourage flexibility which encourages muscle strength and decreases chance of injury, but it also helps tone nearly every part of your body. It doesn’t require any expensive machinery or tools, and you can do it almost anywhere. I have noticed the biggest difference in my abs and legs, which for women are the two main problem areas. And for all you iron pumping men out there, I double DOG dare you to try it and tell me it’s not a great workout!

If you’re in the Bloomington area vibe yoga offers some great classes including Vinyasa Flow 2, Hot Fusion and cardiyoga. And if you’re in the Minneapolis area there are several location of Core Power studios that offer the best hot yoga class I’ve ever had!

Eat Fat to Lose Weight?

2009-04-17T07:24:00.001-07:00

I know what you’re thinking and no, this isn’t a new cheeseburger and French fries diet. It sounds ridiculous especially after we have been taught to swear off butter and oil like the plague, but research shows that good fats assist in digestion, maximizing the absorption of vitamins and minerals. Healthy fat also increases satiety which tames your appetite. As if that’s not good enough, these power fats act as anti-inflammatory properties which aid metabolic function.

So what are healthy fats? Healthy fats consist of monounsaturated fats, which can be found in plant oils, nuts and avocados, and polyunsaturated fats, which can be found in omega-3 rich foods like eggs and some fish. Incorporating these kinds of fats into your diet with moderation may be your golden ticket to losing those last five pounds.

The Big FAT Truth About Soda Pop

2009-04-08T10:59:00.000-07:00

If you are looking to drop a few extra lbs with no effort at all, try kicking your three can-a-day diet coke habit. People assume that drinking diet coke means they are saving calories, because it says diet, right? The truth is soda pop has been discovered as one the leading culprits for Americas’ extreme increase in weight gain and obesity. Not only does soda contain harsh chemicals that can burn holes in your esophagus and deteriorate the enamel off your teeth, it actually makes you hungrier.

Sodas are full of empty calories and sugar. The sugar and artificial sweetener causes a spike in energy then sends you crashing, leaving you more fatigued and more famished than before. Aspertame, one of the leading chemicals in soda pop is often disguised under the name nutrasweet. This chemical “has been linked by many case studies to convulsions, depression, insomnia, irritability, weakness, dizziness, headaches, mood changes, memory losses, and damage to the optic nerve,” according to herbalicious.com.

“Fructose, a primary ingredient in many sodas, cannot be broken down into useful energy. For this reason it is stored directly as fat – regardless of the “diet” labels. If fact, Yuschek points out that fructose is found most commonly in diet sodas and adds that some experts would argue that diet soft drinks are more dangerous than regular-calorie sodas, as a direct result of their ingredients.” (www.herbalicious.com)

Still not convinced? Here are some facts that will surely make up your mind:
1. Did you know that the phosphoric acid (the main ingredient) in soda can dissolve a nail in as little as four days? This can contribute to osteoporosis.
2. Did you know that the trucks carrying soda syrup concentrate have to use the “hazardous material” place cards reserved for highly corrosive materials?
3. Did you know that if you put a T-bone stead in a bowl of coca-cola and let it sit, it will disintegrate within two days?

Real Happy Meals- Healthy Dinner Options in 10 mins or less!

2009-04-07T10:36:00.000-07:00

No more excuses! Someone started a crazy rumor that you have to be a fabulous cook with all the time in the world to cook healthy meals. It's so much easier to just pop a pizza in the oven or boil some pasta, right? WRONG! Here are a few dinner options that I make regularly that I can whip up in the microwave or stove in no time!

1. Salmon a la cheesy brocoli and brown rice: I buy frozen salmon fillet that can be cooked in the microwave or on the stove in about 10 minutes. I add brown rice (also comes in a microwave bag) and broccoli. Salmon is one of the best things to eat for dinner because it is low in carbs and they are full of omega-3s. Brown rice is full of vitamins, fiber and iron, it is also very filling. Broccoli is one of the best veggies to eat because it’s packed with most essential nutrients. I sprinkle veggie cheese on top for flavor.

2. The Tofu Scramble- You can buy packages of tofu at your grocery store that are ready to eat. A serving of quinoa which you can make in bulk in the begining of the week and refridgerate it for those "I don't have any time" situations. And never forget your veggies, asparagus and half of a sweet potato. I sprinkle sugar-free syrup and a dash of cinnamon on the sweet potato for extra flavor. I also sprinkle a dash of salt and pepper and a squeeze of lemon on the asparagus. Sweet potatoes are anti-oxidant rich and provide anti-inflammatory benefits. Tofu is a great source of soy protein and asparagus is a great green veggie. The benefits of quinoa are countless but its high fiber content is one of its best attributes. Cinnamon is also shown to regulate blood sugar.

3. The Veggie and Turkey Omlet- Mix one egg and two egg whites in a pan. Cut up green/red peppers, spinach, turkey, tomatoes and onions and put them into the pan. When it is cooked through you can fold it over and wah- lah, the perfect omlet. An orange for dessert satisfies your sweet tooth and gives you an extra boost of Vitamin C while fulfilling your daily requirements of fruits and veggies!

Confessions of a Stress Eater

2009-04-06T07:30:00.000-07:00

As the papers, exams, assignments and projects started to build I felt that familiar feeling. The one where you know there isn’t enough time in the day or enough energy in your body to get all the work done. As the pressure mounts and writers block sets in, I cave. Like a wild animal I viciously attack the cupboards and refrigerator, nothing seems to satisfy and I will stop at nothing until my stomach has stretched beyond maximum capacity. My hands move at lighting speeds shoving as much in my mouth as it can hold, hardly chewing, just swallowing. I could go for hours, mixing the most horrendous of items like rice and peanut butter, cereal and hummus or ice cream and croutons. Finally, I breathe. I survey the damage with a look of horror on my face. I did it again, I binged. Not one for purging or laxatives I am stuck with the repercussions of my actions, knowing all of my hard work at the gym the last couple days has just been swallowed up in my tornado of a stomach. The aches and pains I feel after one of these sessions is worse than any flu or cold. My insides feel like they are ripping me apart from the inside out. This is my one weakness. It is the one time I feel completely out of control and helpless. Nothing has worked as of yet to stop this vicious cycle. I have gone so far as to ask friends to rip the food out of my hands, the fork out of my kung-fu grip and the Chinese take-out box of my white-knuckled hands. This is a true confession of a stress eater.

“When you experience sudden danger, your brain instantly signals your body to turn out a hormone called cortisol. Your stress response system has built into it the capacity to turn itself off. The stress hormone cortisol acts as its own shut-off signal. As the situations that give rise to stress endure, they keep ramping up production of cortisol. You go into an inner Code Red, marked by anxiety, vigilance, and hyperalertness” according to Psychology Today. When you are under extreme stress your capacity to turn your stress response system off is derailed and your body finds other ways to cope with it, mine is binge eating.

I tell you this not because I am proud of my weaknesses, as a matter a fact it has taken me a long time to admit this much less write about it for the world to see. I am telling you this because everyone has their weak moments when it comes to food, exercise and staying healthy. I don’t want any of you to think I don’t practice what I preach but I do what you to know that nobody is perfect, and I am no exception. I have struggled with stress eating the last few years of college and still slip up from time to time. It is the most defeating, devastating feeling ever but I learn each time. The next day I pick myself up, dust myself off and get back on track. Letting it all go because of one bad night is not the way to go. Even the most health conscious have their weaknesses and struggles. Learning to control these situations, whatever yours may be, and not giving up is the most important lesson.

Post Spring Break Reality Check

2009-04-03T11:13:00.000-07:00

Chances are many of you participated in the 3 week power-slim down leading up to Spring break. Now that you’ve returned, those chips and guacamole binges and beer bongs have caught up to you. Sound familiar? Before you let it all go, remind yourself summer is not too far away and that bikini will be beckoning you once again. This is the perfect time to really implement a healthy lifestyle so that you never have to power-diet like that again.

I’ve always said nutrition is 80% of losing/maintaining weight. That doesn’t mean exercise isn’t important. It is possible to lose a significant amount of weight just by eating right whereas that is not necessarily true just by exercising.

Both diet and exercise are ideal but let’s be honest, sometimes our college lifestyle just does not allow for that. Our lifestyle is the environment for healthy living. Staying up late to cram for an exam throws our sleep cycle off which is detrimental to our bodies. Fast-food or cheap cafeteria food is typically our only choice making it near impossible to make healthy food decisions. To make matters worse we hardly have a moment to ourselves and to fill that ever-shrinking time with exercise is less than desirable.

It is difficult but not impossible. Simple things like walking rather than taking the bus, take the stair rather than the elevator, pack an apple and string cheese instead of resorting to unhealthy snack options. The key is to plan. Trust me when I say you will feel better, have more energy and prevent illness. Make the change now so come summer you can throw on that bikini and feel ready for fun in the sun!

H.I.T Me With Your Best Shot

2009-04-01T15:56:00.000-07:00

High Intensity Training is the key to weight loss and long-term weight management. A recent study from the University of Pittsburgh showed that high-intensity, prolonged exercise helps women lose weight and keep it off, while allowing them to eat more food. This is great news for all those who join me in the clean plate club!

H.I.T means repetitive brief bouts of high-intensity exercise separated by short rest periods. This kind of training has been found to burn fat most effectively. It builds the highest aerobic capacity which means the ability for your body to transport and use oxygen is higher than any other form of training. “During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs,” according to the Mayo Clinic. Your muscles feed off of oxygen which in turn increase your stamina, strengthen your heart, and best of all, burns those cals as fast as you can sing “Hit me with your best shot!”

So “fire away” and try running sprints, doing jump squats or swimming laps.

Bring Sexy Back....To The Gym!

2009-03-31T10:02:00.000-07:00

A common misconception about working out is that you can just throw on some old sweats and hit the gym. If you haven’t noticed, the gym is filled with attractive men, so ladies, dress to impress! You are still representing yourself in public so make it count. When you have sexy workout clothes, it actually motivates you to work out more, true story! Here are a few of my favorite stores for workout clothes:

1. Karma

2. Lululemon

3. So Low

4. Bebe Sport

You’re sweaty so you might as well look HOTT! So save those grungy sweats for painting and purchase a head-turning new workout wardrobe!

Embrace your body for what it is- improve only what is realistic for your body type

2009-03-30T10:04:00.001-07:00

Not every body is created equal. In a quick-fix society, corporate America will do anything to make you believe you can lose weight overnight. Billions of dollars is spent each year on diet pills and supplements. There isn’t enough technology in the world, aside from going under the knife that will make you instantly smaller (your body also has its way of proving how unnatural surgery is). Losing weight naturally through exercise and healthy eating is the only way to take it off, keep it off, and get that body you’ve always dreamed of. People always assume that since I maintain a healthy lifestyle that I am completely in love with my own body. Let me tell you, there are a million things I would change about my body but I have learned to accept it for what it is, imperfections and all. Everyone is well aware of the media’s magic marker, the airbrush that could make Rosie O’Donnell look like a goddess (that might be a stretch but you get the idea). Point is, we know this, yet we continue to compare ourselves to these images. I have recently took up Yoga which is not only a great full body workout but it provides the psychological aspect of positive body image. The teacher always encourages you to be thankful for the body you have and be comfortable in your own skin. Don’t hold yourself to unattainable standards. Once you make the necessary lifestyle changes you will learn to love living a healthy life, look forward to your daily exercise and your clean eats!

Go Nuts!

2009-03-26T06:51:00.000-07:00

Don't be thrown off by the high calorie and fat content of nuts. Research shows that nuts play a crucial role in maintaining a healthy physique. Nuts help suppress hunger because they are difficult to absorb during digestion. People who consume about a handful of nuts a day are actually found to be thinner than those who do not.

Most nuts, particularly almonds and walnuts, contain most omega-3 fatty acids which help reduce cholesterol and have been shown to improve mood and fight cancer. Walnuts also contain the antioxidant melatonin which helps to regulate sleep.

Throw a mixture of (unsalted) nuts for a great afternoon snack. I will also add some raisins which increase blood sugar preventing fatigue and giving you the caffeine-free boost of energy you need to get hrough the 4 o’clock slump.

Tribute to Mommy Dearest and My Inspiration

2009-03-25T08:14:00.000-07:00

What’s more unsettling then looking shabby in a bikini next to your 51 year-old mother? Life is unfair when your mother has bigger boobs, a smaller waist and tighter abs then you. Talk about motivation to get out of bed for the morning run when you have to compare your less than perfect rear to your mother’s rock hard J-Lo booty. But like all daughters who can’t always get their way, when griping and pouting and whining won’t remove that luscious layer of cellulite from your thighs, all I can do is marvel.

I have finally come to terms with the fact my mother is a cougar. Instead of getting down on myself about this fact, I care to look at it as a reflection of my future self. As a matter a fact, I really have her to thank for sparking my interest in fitness and nutrition and for serving as a constant reminder for why living a healthy lifestyle will benefit me for the rest of my life. She too experienced the dreadful freshmen 15 (or in her case 30...so she says) and has since then made exercising and eating healthy part of her daily life. Whenever I feel like skipping out on the gym or eating that extra slice of pizza, I think of how hard my mom has, and continues to work to reap the benefits I can only hope to achieve at her age.

Everyone needs a little encouragement on the road to success. So whether you tack up a picture of a celebrity that has the body of your dreams, or whether you have a memento on your desk that motivates you, everyone needs incentive to live a better life. A picture of my mom sits on my desk as a daily reminder of why I want to achieve my fitness and wellness goals. Whatever your reminder is, keep it in a place that you will see it every day to keep you focused and on-track even on the days when working out is the last thing you want to do.

Fit Fridge for a Fit You (Part II- Fridge staples)

2009-03-10T08:29:00.001-07:00

Refrigerator staples: from top left to top right

1. Light soy milk- It’s protein-rich, has a low glycemic index, and has just enough fat to keep you feeling satisfied (but without the saturated fat and cholesterol found in animal foods) It has less carbs and calories and more fiber than skim milk. I use it in my cereal, oatmeal, and protein shakes.

*2. Mona Vie- This is a highly potent antioxidant supplement that contains the rare Brazilian acai berry.

3. Amy’s frozen dinners- Amy’s food products are all natural and organic and are the best frozen dinner choices. The best are the tofu vegetable lasagne, tofu scramble, and the brown rice and vegetables bowl. All frozen dinners should be less than 500 calories, no more than 15 g of fat (5 g or fewer saturated), no trans fats, and less than 700 mg of sodium.

*4. Vibe- Liquid vitamins which absorb into the blood stream better than the pill form.

5. Cranberry juice- I mix 8 oz of this kind of juice with my mona vie and vibe in the morning because it is the best juice I can find that contains the least amount of calories, sugar and carbs.

6. Blueberries- Have the highest antioxidant level of all commonly consumed fruit. This high fiber fruit is great on top of your cereal, oatmeal, yogurt or in your protein shake.

Middle row from left to right:

1. Spinach- Rich in iron which keeps you alert and energized and is very antioxidant-rich. Throw it in your egg-white omelette, or make a small salad to go along with your meal.

2. Light veggie dip- A great way to make noshing on raw veggies not so painful.

3. 0% fat Greek yogurt- Your best option for yogurt with less calories, sugar and carbs. You can flavor it with sugar free jam, sugar free syrup, cinnamon and/or fruit such as grapes, blueberries or raisins.

4. Steamfresh singles veggies- Easy pre-packaged and portioned veggies that you can throw in with any meal.

5. Morningstar spicy black bean burger- Great source of protein and are really easy to throw in the microwave and eat with brownrice and a packet of steamfresh singles veggies.

6. Spinach pancakes- A yummy way to get more spinach into your diet.

7. Egg whites- The egg white portion actually makes up for two-thirds of the egg’s weight, which consists of proteins, vitamins, trace minerals, fatty material, and glucose. All that the yolk contains are massive amounts of cholesterol, fat, and about half the protein as in the rest of the egg. Fat does have its benefits though so mix one full egg and two egg whites and make a hearty omelet with spinach, tomatoes and peppers.

8. Ezekiel tortillas- I use these as my bread substitute. I get my share of whole grains without the added carbs and calories of a piece of bread. I also feel less deprived from things like sandwiches.

Bottom row from left to right:

1. Omega-3-fortified eggs- They have all the nutrients of regular eggs with an addes 300 mg of heart-protective fatty-acids. These are your best option for eggs.

2. Oranges- Great source of vitamin C and a yummy grab-and-go snack.

3. Apples- The best throw in your bag snack that is packed with fiber. Eat one on your way to class with a stick string cheese, this will keep you satisfied and energized through class and into stave off hunger.

4. Broccoli- One of your best options for veggies with more than 100% of your daily vitamin K and almost 200% of your daily dose of vitamin C with one medium stalk.

5. Peppers- A great nutrient packed veggie you can cut up and throw into salads, omelettes, stir fry or just snack on them raw.

6. Tomatoes- Low calorie veggie with tons of vitamins and minerals.

7. Bananas- Great to mix in with your protein shake

A Fit Fridge for a Fit You! (Part I: Cabinet staples)

2009-03-07T12:00:00.000-08:00

The first step to clean eating is getting rid of the temptations. If you don’t have junk food around, you won’t eat it! Easier said than done when all of your roommates buy it for themselves, right? Developing the will power to turn down the pizza and reach for something healthier is a practiced skill that does not happen overnight, so be patient with yourself. Try to visualize how great your body will feel and look if you do make the right food choices. Remind yourself of that killer workout you had at the gym earlier that day and how disappointing that would be to lose it all to a slimy piece of cheap bread with marinara sauce. I won’t lie to you and say I slip up on occasion, but honestly, that’s normal! You should indulge in something if you really want it because depriving yourself will torment you. The key is moderation. Instead of eating the whole pizza, eat one slice, slowly, savouring every flavour, then get over it! Temptations aside, knowing what kinds of foods will make your body thrive all on its own and actually assist you in weight loss and management, is key to success. Here is a list of the foods you will always find in my fridge and cabinet at home.From top left to top right:

1. Quinoa (Pronounced Keen-wah)- this low sodium whole grain has the highest amount of protein compared to its competitors like brown rice. It is also high in calcium and iron, and is a great source of vitamin E and several of the B vitamins. It has an almost perfect balance of all eight essential amino acids needed for tissue development provides valuable starch and fiber.

2. Sugar free maple syrup- I use this to flavor my Greek yogurt, cereal or oatmeal without the added sugar and calories.

3. Flaxseed- Fiber rich seeds backed with omega-3 fatty acids and disease fighting nutrients. I mix this with my cereal and oatmeal in the morning to help fill me up on less food.

4. Whole grain oatmeal- Whole grains are packed with B vitamins, Vitamin E, magnesium, iron and fiber, as well as other valuable antioxidants not found in some fruits and vegetables. Vitamin E is a powerful antioxidant that protects your cells against the effects of free radicals, which are potentially damaging by-products of energy metabolism. Vitamin B, magnesium and iron help support and regulate your metabolism by controlling blood sugar levels. Fiber assists in weight management by keeping you full longer on less calories.

5. Whole grain cereal- Much better choice then sugar cereals.

6. Whey protein- High quality, easily digestible, low fat protein that suppresses hunger. Protein helps repair broken fibers after lifting weights to gain muscle. I drink a protein shake twice a day after working out or 20 minutes before lunch and dinner.

From bottom left to bottom right:

1. Extra virgin olive oil- olive oil helps to build a more healthy balance between omega-6 fats and omega-3 fats.

2. Dark Chocolate (70% or more coca)- Studies show the flavanoids in dark chocolate help regulate blood pressure and have more antioxidants and nutrients then some fruits and vegetables. Eating one small square and satisfy your sweet tooth in less quantity then milk chocolate because it is so rich.

3. Salmon cups- Easy to throw onto a salad or dip veggies in for a snack. (Dorm room friendly!)

4. Brown rice- Brown rice, a whole grain, provides three times the fiber of white rice and studies show is correlated with a lower body weight.

5. Almond butter- has all the benefits of almonds without the added sugar. Go for an unsalted organic kind and eat in moderation, both peanut and almond butter are very high in fat so check out the serving size.

6. Green tea-The benefits are insurmountable but for starters green tea extract is a source of caffeine which is a natural fat burner. It helps regulate glucose levels which slows the rise in blood sugar following a meal. AND recent studies have indicated catechins, a major component of green tea extract leads to both a lowering of body fat and of cholesterol levels.

7. Popcorn- I get the 100 calorie mini bags as a fiber rich snack that is filled with air that gives me the feeling of being full on less food. I eat it instead of chips with a turkey wrap.

8. Goji berries- A dried fruit that is very high in antioxidants. They are great to put in your cereal, oatmeal, or yogurt.

9. Almonds-Nuts, especially almonds, are a great on-the-go snack you can throw in your bag when your running out the door. One handful can satisfy your hunger and helps to maintain insulin levels.

Popular Diets and Why They Don’t Work!

2009-03-04T04:25:00.000-08:00

The master cleanse- this diet boasts of “clearing toxins” from your body. But Doctors have proven this to be absolutely not true, there is no evidence of these alleged “toxins”. Your body is engineered to naturally cleanse itself within at the most three days. If you feel.... ahem plugged up, simply incorporate more fruits and vegetables into your diet and cut out the junk food!

Calorie counting- cutting too many calories too fast will send a message to your brain to go into starvation mode. This means your body will hold onto every calorie you put in your body and storing as much fat as it can. It will also burn calories slower to conserve energy to get you through the day. Eventually you will become weak, fatigued and agitated. Any weight that is lost is mostly water weight and will be put right back on the second you cave from this ridiculous diet. This method never lasts because being hungry, tired and cranky is no way to live.

Weight loss programs- (Jenny Craig, Weight Watchers, Atkins, etc.) These programs set you up for failure in my opinion. Having pre-portioned meals delivered to your house or heated up in the microwave may offer a quick fix but does not teach you how to maintain. Once you go out to dinner or wean yourself off of the packaged meals, you go right back to your old eating habits and gain all that weight back.

Adderall Diet- This ADD medication has caused an uproar in Hollywood as the new diet for celebrities. The drug triggers the release of dopamine in the brain which regulates pleasure. The side effects are a feeling of euphoria and loss of appetite. But dangerous side effects like migrane headaches, irritability when coming down which lead to mood swings, and increased heart rate. This drug is very addictive and should not be used recreationally.

Low Carbohydrate- Cutting all carbs will leave you fatigued, irritable, and starving like the Atkins diet. The low carb diet works if your only cutting back on refined the carbs such as soda and foods made with white flour, while loading up on healthier carbs like whole grains, fruits, and vegetables.

Weight-loss pills- They aren’t approved by the FDA for a reason!! Unrealistic, unnatural, and unhealthy! They are dangerous, they screw with your metabolism and if (that is a big ‘if’) you lose weight on them, I can guarantee you with 99% accuracy that you will gain it all back and then some. If I haven’t made myself clear as glass yet, DON’T DO IT!!

Solutions to the 3 T’s of exercise excuses: time, tired, transportation

2009-03-03T05:33:00.000-08:00

These are the three most common excuses people use for not exercising, especially for college students. With our hectic, stressful, and unpredictable schedules, exercise tends to be the one part of our day we choose to cut out to be replaced for more sleep, homework, or fun. Consistent exercise has been proven to increase your energy level, enhance your focus throughout the day, stabilize your appetite, decrease your chance of illness and have an overall feeling of wellness. Try some of my solutions to the three T’s:

Time-

1. Work it at home- Lucky for you last week I posted several upper body, lower body, abdominal and cardio exercises you can do in the comfort of your own home! You don’t need to go to a gym to get a great workout.

2. Drop down and give me 20! Even if you are crunched for time, even 20 minutes can make a difference. If you think about it, 20 minutes is better than none.

3. Make your workout count- Don’t get into the habit of daily marathon workouts. Some days should be longer than others. But use your time wisely. If you need to write it down before you get to the gym then do it, this will cut down on time walking around aimlessly looking lost.

Tired-

1. Once you start, you can’t stop! We’ve all been there, you plan on working out all day, but after a full day of classes it’s the last thing you want to do. The great thing about exercise is 90% of the time if you can just get yourself off the couch, once you start your adrenaline will kick in and before you know it, you’re working out!

2. Eat a snack (a healthy one, that is). You want to choose foods that are high in complex carbs. Complex carbs are foods that are high in fiber, vitamins, and minerals that take longer to digest, keeping you fuller longer and containing less calories. Because your body has to work harder to digest these foods, your body is working harder and therefore gives you more energy. These kinds of foods do not contain artificial sweeteners or refined sugar that create a spike of energy followed by a crash (these are called simple carbs and they are digested quickly and contain little to no essential vitamins and minerals). Examples of good complex carb snacks are whole grain bread or oatmeal, a handful of almonds, an apple, or beans. You can also try drinking a cup of green tea which has natural energizing supplements.

Transportation-

1. You don’t need it! I have given several examples in the Spring Break Slim Down posts for exercises you can do right in your dorm, house or apartment. Don’t trick yourself into thinking you have to go to the gym to get a good workout.

2. WALK! RUN! BIKE! This will get your blood pumping and by the time you’re at the gym you’ve already got your warm-up done! If you have the motivation to get to the gym in the first place, why not make your way of getting there part of your workout? It’s brilliant!

3. Buddy system- Find a workout buddy that has a car. This will not only get you there but it will eliminate the other two T’s at the same time! You have to set a time and you certainly don’t want to be the one to cancel. This can be a chance for you and a friend you don’t get to see much to catch up while encouraging one to achieve their weight loss and/or management goals.

Eat More to Weigh Less

2009-03-01T11:33:00.000-08:00

One of the most common misconceptions about weight loss is that you have to exercise more and eat less. A study conducted by the Association for the Study of Obesity in Las Vegas, Nevada found that eating the right food in small portions 5-6 times throughout the day is actually more effective in losing weight. The study found that “eating more low-energy-dense, water-rich foods, such as fruits and vegetables, was associated with lower body weights,” said Dr. Barbara Rolls, a nutritionist who directed the study. This strategy includes eating three meals and two snacks. To retrain your body to accept new eating patterns, follow these simple rules:

· 1. Eat every three to four hours- think of your metabolism as the gas tank in your car. If you keep it above “E” you will never run out of gas or have to rush to the station to fill it back up again to the top. If you let yourself get too hungry between meals you often overeat because you are so famished, which leads to discomfort and added unnecessary calories. When you eat every three to four hours you keep your metabolism in-tact, which fuels your body giving you the needed energy to get you through the day. This will ensure that you don’t crash which can lead to bad food choices.

· 2. Snack right- your snacks should be used to satisfy your hunger between meals, not to fill your time to relieve boredom. Stay away from packaged food like chips, cookies and bars. These are generally packed with sugar, fat and calories which will make your hungrier in less time and lead to a spike of energy followed by a steep crash. Choose foods high in fiber like fruit, vegetables, and nuts. These will fill you up and keep you satisfied until your next meal without the added sugar, calories or fat content. These snacks should stay between 100-200 calories. Add protein like peanut butter with your apples slices or hummus with your veggies to enhance satisfaction and fulfil your daily servings. (Making healthy snacking easier by keeping grab-and-go snacks on hand like bags of almonds and a stick of cheese or an apple that you can just throw in your bag on your way out the door)

· 3. Always eat breakfast- even if your not a “breakfast person”. You need to give your body fuel to start off the day. Going back to our gas tank analogy, you can’t get very far on an empty tank without having to stop at whatever gas station is available to fill up. This means no matter where you are, when hunger strikes, you will reach for whatever is available, which is generally not the healthiest options. Try a piece of fruit and whole wheat toast or Greek yogurt with grapes and almonds. If you can stomach it, eggs are your best option because they are packed with protein.

Music Revs Your Workout

2009-02-27T15:29:00.000-08:00

A recent study conducted by Brunel University’s School of Sport and Education has revealed that, music can significantly increase a person’s physical endurance (up to 15%) and make the experience of cardiovascular exercise far more positive. There is nothing like a great Justin Timberlake remix of Sexyback to keep you going for those last 10 minutes on the treadmill. An energetic playlist may be just the thing to push you through your workout and even burn some extra calories. Here are my picks for the top 20 heart pumping workout songs that are sure to get you through your hardest workout:

1. The way I are- Timbaland

2. Sexyback- Justin Timberlake

3. Just Dance- Lady GaGa

4. PYT- Michael Jackson

5. The way you move- Outcast

6. Disturbia- Rihanna

7. Flawless- George Michael

8. Juicy (Nevins remix edit)- Better than Ezra

9. Speedup- Funkerman

10. The Sweet Escape- Gwen Stefani

11. Work (Steve Pitron & Max Sanna Radio Edit)- Kelly Rowland

12. Return the Favor (Feat. Timbaland)- Keri Hilson

13. Shawty get loose- Lil mama (feat. T-Pain & Chris Brown)

14. Got your number- Nadia Oh

15. Krazy (feat. Lil John)- Pit bull

16. Top of the World- Pussycat Dolls

17. I got it from my mama- will.i.am

18. Fergalicious- Fergie

19. Chelsea- Stefy

20. Right Round- Flo Rida

**ANYTHING by Girl Talk!

**Add your favorite workout songs in the comment box!

The Spring Break Slim Down: Cardio

2009-02-26T10:04:00.000-08:00

Many people think they can't get a decent cardio workout at home but I'm here to show you that's not true! Cardiovascular exercise is a crucial part of weight loss and weight management. If you are like many of my friends and you hate to run, here are some easy and fun alternatives you can do right in front of your T.V!

1. Stairs- Step up on the first step and then back down. Then step up to the first and then the second stair and step back down to the first stair. Step from the second to the third and back down to the second and so on to the top of the stairs and then go all the way back down. Repeat this three times. This should be very quick.

2. Mountain climbers- Start in the push up position on the floor with hands shoulder width apart. Bring your knees up one at a time into your chest. The faster you go the more you’ll burn so go as fast as you can for 30 seconds and then rest for 30 seconds. Repeat this three times.

3. Jumping jacks- Do five normal and one the fifth one jump up as high as you can. Do this 25-30 times.

4. Invisible jump rope- Use your arms as if you are holding a jump rope and do 50-60 small jumps in place.

5. Squat jumps- Start in the squat position and reach with your arms jumping as high as you can and coming back down into the squat position.

6. Lunge jumps- Start in the lunge position with your right foot forward and in one motion jump and switch legs so when you land you are in the lunge position with your left foot forward. Keep arms out with fingers locked in front of you for balance.

7. High kicks- Stand shoulder width apart, knees bent and arms up in boxer position at chin height. Swivel your left foot to the right and kick as high as you can twisting your torso and keeping your foot flexed. Repeat for the other leg. Do this quickly but properly until winded. (This is fun to do listening to an up-beat song kicking along to the fast beat!)

**If you want to just get your blood pumping or don’t want to get really sweaty before class simply go for a brisk walk. You should always use the opportunity to walk every chance you get, so never take the bus to class. (Walking everywhere is what many New Yorkers swear by to stay slim)

** Another great idea is to buy a workout DVD. Sometime you need someone telling you what to do for motivation and encouragement.

The Spring Break Slim Down: Upper Body

2009-02-25T15:52:00.000-08:00

If you are that girl that always blames the "fat arm" for detagging a picture on facebook, these exercises are for you. They are easy to do at home or at the gym and are convenient only taking less than 10 minutes out of your busy schedule.

Push ups- Standard (as many as you can) or the knee version (which you can make harder by elevating yourself on a stair or Bosu ball (half stability ball with flat bottom) if you’re at the gym.

Laundry lifts- Take your laundry basket and lift it by the handles up to your chin with your elbows out. Do this 10-15 times. You can easily change the weight by adding or taking out some clothes! You can use a container of laundry detergent and lift it behind your head, elbows bent and straighten it up over your head.

Tricep dips- Place your hands shoulder width apart behind you on a secured bench, stable chair, or coffee table. Using your arms to support your weight lower yourself like you’re sitting in a chair with your legs bent and feet placed about hip width apart on the floor. Straighten out your arms and keep a little bend in your elbows in order to engage your triceps. Slowly bend at your elbows and lower your body down towards the floor until your arms are at about a 90 degree angle. Slowly press off with your hands, and push yourself straight back up to the starting position. Be sure to keep your back close to the bench and keep your head straight. Make it harder by straightening your legs out in front of you. Make it even harder by lifting one leg out keeping it at knee length with your other bent knee.

Stair push-up- Get into push up position at the base of a staircase. (If it is a gross stair in your dorm or its outside you can cover the first stair and the floor with a towel) Lift yourself up onto the first step with your right hand, follow with your left hand. Do one elevated pushup then bring your right hand back down to the base of the stairs then your left hand. (This exercise is really fun to do on the side of a pool and move up and down along the side of the pool- just an idea for spring break or summer!)

**I strongly encourage you to buy a pair of 5lb weights. You can easily do bicep curls, row, butterfly, overhead raise, etc. You can do these exercises just watching T.V, in the morning before class, or squeeze into your busy schedule whenever!

The Spring Break Slim Down: Lower Body

2009-02-24T17:36:00.000-08:00

The lower body tends to be a womans most insecure part of her body. Although I encourage full body workouts, I tend to pay more attention to my butt and thighs because those are the places I feel most self conscious about. It's not easy making that bikini bottom look good so let's do our best from here on out and firm that tush!

1. Elevated lunges- (Step required) Extend your right leg behind you and rest you toe on top of the step. Sit into a deep lunge until left thigh is parallel to the floor. Rise up to starting position and repeat 12-15 times for beginners and 20-25 times for advanced. Repeat on left side. Do each side 2-3 times alternating. (Hold a pair of dumbbells if you have any- I strongly recommend buying a pair of 5 lbs)

2. Couch potato- Stand facing the arm of your couch, bed or chair. Place your hands on the furniture and bend down so it is supporting your weight. Lift your right leg up so it is parallel to the ground and pulse your leg in the air for 35 seconds. Without putting your leg down, bring your heel back to your butt and kick your leg out 35 times. Still keeping your leg up bring your knee into your chest and kick back 35 times, then you can finally put your leg down and start with the other leg. (If this is easy for you do 2-3 reps or go longer for each kick. Strap on a pair of ankle weight for an even better result- I even more strongly encourage buying a pair of 3-5lb ankle weights)

3. Butt burner- Lie faceup with knees bent, feet flat on the floor and butt off the ground. Dip your hips down hovering over the ground and slowly back up again. If you have a weight place that on your pelvic bone to make this exercise harder. For an even harder exercise lift one leg straight up and dip your hips. Do this 10-15 times then lower your leg back into the beginning position. Without lowering your hips, do the same with the other leg.

4. Squats- Stand with feet shoulder width apart and place your hands behind your head keeping your chest out and your elbows back. Sit back like your sitting in a chair and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your butt and push yourself back to the starting position. Make sure to keep your chin up and back straight.

5. Leg lifts- Start on your hands and knees. Lift one leg up to the ceiling bending your knee at a 90 degree angle. Keep your foot flat so the bottom of your shoe is facing the ceiling. Bring your knee back down without touching the mat and repeat this move 40-45 times and then switch legs. Starting in the same position lift your leg to the side with your knee bent at a 90 degree angle. (This should awkwardly look like a dog peeing)

The Spring Break Slim Down!!

2009-02-23T18:28:00.000-08:00

It’s almost here, teeny-weeny bikini week, also known as SPRING BREAK! It was harder to get into the gym tonight then it was to get into Brothers Bar when it first opened! The SRSC was at maximum capacity going one-in one-out! This will frustrate even the most intense exerciser. So here are some easy at-home exercises you can do in your dorm, apartment or house to get that workout in and avoid the mayhem. First start with my abdominal exercises! The next couple of days I will post lower body, upper body and cardio exercises. (Stairs required for some exercises)

Abdominals:

1. Side plank dip- Lie on your left side and lift yourself onto your left hand keeping your legs straight and hip off the ground. Hold your right hand up to the ceiling and in a slow motion swing your right hand through the hole created by your body and the floor (under your left side). Bring your arm back up to the ceiling all the while keeping yourself balanced and hips up. Do this 10-15 times for beginners 20-25 for advanced. Then switch.

2. Plank and lift- Get into plank position keeping butt down and feet shoulder width apart. Lift one leg as high as you can off the ground and then switch and lift the other leg. Do this 25-30 times.

3. V-up- Lie on your back with your legs straight. Hold your arms straight above your chest, your fingers pointing toward the wall behind you. Contracting your core lift your legs off the floor and stretching your arms toward your toes so your body forms a “V” position. Keep your back straight. Hold to the count of three, then return to the starting position.

4. Bicycle- Lie faceup on the floor with your lower back pressed to the ground. Put your hands behind your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Simultaneously touch your left elbow to your right knee, then your right elbow to your left knee.

5. Leg lift with reverse crunch- Lie on your back with your legs in the air. Place hands under your butt if you're on the floor or behind your head if you're on a bench. Lower your legs so they hover above the floor. Lift them back up then push your hips off the ground as far as you can. Bring your hips back down to the starting position and repeat 12-15 times.

Slim down secrets for TONIGHT!

2009-02-22T13:46:00.000-08:00

So you just got a new sexy little dress that you desperately want to wear tonight. Unfortunately you’re resembling something a little closer to Rosanne Barr wrapped in saran wrap then Jessica Alba in Sin City. While I can’t promise that your fellow bar goers will mistake you for the Mrs. Cash Warren, I can suggest some helpful hints:

1. Shapewear- I absolutely love my shapewear. Some nights especially on a Saturday after an already long weekend of drinking, eating and lame workouts it just gives me that extra boost of confidence and helps me suck it in one more night! Spanx offers a great variety but are on the pricier side. Shapewear also sells a wide variety with varying prices.

2) Wear Black- Black is slimming, whether its tights under a wavy dress, black skinny pants or a sexy black top with a dark wash jean, it’s bound to shed pounds immediately.

3) Bloat blockers- Don’t drink anything with carbonation; the bubbles create gas and make you look bloated. Have asparagus with dinner. The low-cal, fat-free veggie is filled with fiber that will satisfy you through those midnight munchies and also help to reduce water weight.

4) Slip on the big girl shoes- Add height to your frame by wearing heels. Stilettos make your legs look longer and leaner and help to put your body look flattering and proportionate.

5) Cinch that waist- use a small belt to accentuate the smallest part of your waist (between your hips and your chest). Umpire waist dresses are also very flattering.

Top 10 ways to avoid the freshmen 15

2009-02-21T11:47:00.000-08:00

10. Drink water- Eight glasses a day is easy when you carry a bottle of water in your backpack. Dehydration leads to false feelings of hunger which means you’re eating when your body really doesn’t need it. The best part is its 0 calories!!

9. Eliminate processed carbohydrates/white starches (rice, pasta, bread) and pop. White starches have no real nutritional value not to mention they make you very fatigued and bloated. Opt for 100% whole grain bread and pasta or brown rice. And pay attention to serving size on the nutritional facts label, you will be surprised how small a full serving really is. Pop is the number one item to nix off your list. Sodas are full of sugar and empty calories (no nutritional value). They actually make you feel hungrier then you really are.

8. Workouts should be a mixture of weight training and cardio. My biggest pet peeve is when I see women at the gym everyday on the elliptical but never doing any weight training. Ladies, you will not bulk up! Muscle burns more calories than fat. Cardio is important but you need to tone. Adding muscle to your body will actually make you look slimmer.

7. Always eat breakfast and, no, a power-bar on the way to class does not count! Opt for high protein foods like eggs, an egg white omelette with spinach and tomatoes is an ideal way to start off the day. Whole wheat oatmeal with blueberries (one of the highest antioxidant foods) is also a great choice, the oats digest slowly keeping you full longer. If you’re going to have carbs make this the meal you eat them in. Starting off your day with a wholesome breakfast revs your metabolism for the rest of the day.

6. Eat 5-10 servings of fruits and vegetables a day. The average woman barely eats 3 servings a day. This number is depending on how many calories you eat and burn in a day. This means the more you burn the more you eat. Your body needs fuel to burn calories so you need to give your body the right kind of fuel. Try incorporating broccoli and spinach into your diet, the green color of these veggies means they are packed with essential nutrients. And an apple a day keeps the fat away- apples are high in fiber which keeps your digestive tract regular and keeps you fuller longer.

5. Eat 5-6 small meals a day- Eating often keeps your metabolism revved all day long without feeling starved. Again, pay attention to portion size. Pack a mixture of 10 almonds, 10 walnuts and a small handful of raisins in a baggie and eat it in class. Eat an apple on your walk to another class or munch on a string cheese in the library; these snacks are healthy options and easy to throw in your backpack in the morning.

4. Cheat in moderation- never deprive yourself (but refrain from eating after 8). If you forbid yourself to have something, it’s going to make you want it even more. If your friends order a pizza and your frothing at the mouth just looking at it, go for it! But eat just one slice and skip the crust, dips and breadsticks. Eventually it won’t even look that good anymore and it will be easier and easier to say no to (true story). But try not to cheat after the sun goes down. Your body goes into relaxation mode and your metabolism slows down. Any food you eat right before bed will stay with you instead of being burned off like when you’re awake.

3. Protein, protein, protein- Most women do not get enough protein in their diet. Protein feeds muscles and helps make them stronger. Protein is especially important for women because it helps our body function better. Get your protein from real food, not nutrition bars that are pack with the wrong kinds of protein and a ton of sugar. Eggs and lean meats like chicken are great sources of protein and will keep you more satisfied then a bar would.

2. Watch alcohol intake. I’m not going to tell you not to drink in college, but I will tell you ways to keep your calories in check when you do. Remember that approximately one light beer, one glass of wine and one shot of alcohol is equal to about 100 (empty) calories. Now add the sugary pops and juices and you’ve got yourself a diet disaster. The worst part is the drunk munchies. Your body is consuming calories with no nutritional value. My drink of choice at the bar is a vodka soda with a splash of cranberry. Vodka is less sugary then darker liquors, soda has 0 calories and the splash of cran gives it enough taste to enjoy. And try to limit yourself; nobody likes to have their head in the toilet by the end of the night...instead drink a glass of water and eat a flinstones vitamin right before you go to bed. This will help the dehydration effect that the alcohol has on your body.

1. Make nutrition and fitness a lifestyle- You can’t be on a diet your whole life. Losing weight is not a race and it doesn’t happen overnight. Learning to read nutrition labels, exercising daily and making sure your body is getting all the nutrients it needs will ensure you a healthier and happier life. The sooner you make it a habit the less you will think about it. And once you reach your goal weight you need to maintain it, so going back to bad eating habits will only put all the weight you lost back on and statistics show plus some.

My last bit of advice is don’t stress about the number on the scale. Water weight alone can make you fluctuate a few pounds and that is not an accurate representation of how fit you are. Muscle also weighs more than fat so you might stay the same weight but look leaner. Calculate your Body Mass Index (BMI) instead. This number takes into account body fatness with age and height which will tell you more accurately what is normal for you specifically.