How Meditation Can Help You Lose Weight

keep-calm-and-meditate
True that….!

http://www.coachcalorie.com/how-meditation-can-help-you-lose-weight/

This is an interesting Article above on How meditation can help you lose weight.

I have since 2013 started really given my focus to meditating when i can or asking myself to do it for its wonderful benefits, emotionally, mentally, spiritually and physically.

In this article Deanna explains how quieting the mind and focusing on the now can bring about a new awareness to your body and how you see it and also to the way in which you eat as you make different food choices when you are less stressed or anxious. We also eat our food differently when we are relaxed which helps with bloating and nutrient absorption. I have seen the positive effects meditation can have on my food choices, i find i  choose the healthier option and as i am more aware and present i notice when i am full and tend not to over-eat, also the actual food taste’s better.

Sometimes meditation comes easily and sometimes it takes a little longer to get your mind to focus and be still, either way make no judgment, it is for yourself only and neither meditation is wrong. And you find your own way of meditating, its doesn’t have to be the conventional way…

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Mmm Dinner indulgence made Healthy

Mmm night in with myself tonight while saving for my mum’s visit to Vancouver so being super hungry I wanted to indulge but thought how do I get something healthy out of this….

Wheat-thin
Spinach
Shredded cabbage
Grilled Portabella mushroom
Grilled Turkey Bacon
Slice of Mozzarella cheese
Pepper, small bit of salt
Sitatcha Sauce for some kick
Pesto and Dijon mustard

WOW it was soooooo good……!! Total food ecstasy right there! Highly recommend for healthy food indulgence!

Hope you enjoy

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Be Food Aware…….NOT Food Beware….

Be Food Aware…….NOT Food Beware….

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So something I would like to address and I think we all have the same issue…..Going out to eat!!! Dun Dun Dun, every ‘dieters’ nightmare, around here we don’t live by ‘diets’….we live by healthy eating and living (which actually has better benefits and long term weight loss) so let me tell you there is savvy ways of eating out. Sure don’t get me wrong I love having a burger and chips/fries when I am out but unfortunately my body doesn’t like it all of the time…so let me tell you some tips on “Be Food Aware…NOT Food Beware’.
Everyone expert will tell you…’Choose the Salad’…well sometimes you don’t want a salad…especially if you eat them a lot and you are out for a fun meal with friends or partner.. so opt for:
·        Salmon Burger/Chicken Breast Burger/Turkey Burger: (Ask if the chicken is grilled/steamed)
– hold the fries and ask for salad on the side
 – ask for half salad and half fries
 – hold the bun on burger
 Your regular burger and chips can pack in anywhere from 700 – 1100 calories PER meal, and upwards of 30-70g Fat, unwanted amount of sugar and salt :O , shocking amount! Vegi and Meat eaters alike!
·        Stir-Fry / Chicken / Prawn / Salmon (Ask if they are fried and in what oil)
-Ask for brown rice if option
– Ask for more vegetables and less noodle
·        Soup – Be careful – some soups are laced with Salt and Sugar and cream
-Ask if soup is made in house, usually less preservatives (salt), if any cream was used to make it
-Ask for wholegrain bread or crackers with you soup instead of thick soda bread or white bread
-Ask for side green salad with your soup instead of bread or get the salad, you may not eat as much bread as vegi’s are filling!
·        Don’t be fooled by Sandwich’s/Wraps/Flatbreads on a menu- they can sometimes be just as high fat,calorie,sugar as a burger if not more sometimes (450-650 cals, 6-15 g fat avg):
– Wholegrain bread, Ezekial Bread….If you can
– An Open Sandwich (1 Piece of bread, instead of two), Take off the second piece and eat with one
– Choose lean cold meats, turkey, chicken, tuna, or eggs/egg whites or vegi options
– Watch out for hidden cheese/or ask for lower fat cheese, e.g. low fat mozzarella/cottage/low fat cheddar/goats cheese ( to put it in perspective, about 12-15g fat on average cheese sandwich, 6g SATURATED)
– Watch out for Mayo, Chipotle, Pesto, Butter, – hidden additions, ask for lower alternative or none.
·        Pasta Dish’s- The creamy one’s – Alfredo/ Carbonara / Lasagna – As a lot yummy pasta dishes are packed with cream, butter and cheese let me shed some light:
– These are high calorie and fat dishes, each one can pack about 500-700 Cals per serving
– Ask for kids size portion, the pasta is filling and so is the sauce, we don’t need that much food and on a   kids plate you will feel like it’s enough
– Ask your server for a little less Sauce on the pasta
-Ask for a side salad of greens, it will fill you and you probably won’t eat as much of the pasta.
·        Steak/Red Meats – They are all a little more high fat/high cholesterol
– Ask for just the vegi’s with the meat and none or less of the Carbs, red meat/steak is filling
-Ask for the steak with to be grilled or seared in Extra Virgin Olive Oil instead of vegetable oil or fried
– Ask for the sauce on the side instead of having it pre-poured on the steak before it comes to your table, you control the sauce portion then.

A Note on Dressings:

Dressings on salad are often forgotten about or deceiving, a lot of them time we don’t think about them because we are ‘eating a salad’ so it seems healthy, they more often than not, are laced with salt and sugar and don’t get me started on those like ‘ranch’, ‘honey mustard’ or ‘chipotle’ . So some tips:
        Ask for your dressing on the side – You control the portion then
        Ask for no dressing but Extra Virgin Olive oil on the side and squeeze a lemon, it is good for you and a delicious combo on a salad with some black pepper
        If it is those creamy dips that come with your food, then ask for it on the side – Portion Control.
These are all tips that can be transferred to any type of restaurant, it is about thinking about your body and still being able to indulge and have fun. They can be transferred to your own cooking as well at home. We are all capable of making changesJ.
I went for dinner and a drink with my Bessie and Roomie after work last night to watch the Canucks playoffs game, believe me the menu was yummy: I opted for:
A seafood fruit Salad (prawns and an in house made CrabCake) with dressing on the side, didn’t need most it with a lovely glass of Red Wine. A followed this with some hot water and lemon! Mmmm! Go nucks! J

5 Essential Fats that are good for your body…

5 Essential Fats that are good for your body…

Good Article on ‘Hungry for Change’ about EFA’s (Essential Fatty Acids) and the benefits of having them in your diet or for your skin everyday compared to chomping on processed fats everyday….

nuts
Mostly just for eating….unless you want to rub hard nuts on yourself…..pun intended
Avocado
Food….OR FACE….
coconut-oil-2
Food ….OR FACE Also

 

Honey & Cinnamon ….wonderful wonders of both!

Found this great Article on Facebook on the benefits of Honey & Cinnamon…apart from the fact that they are delicious! Honey in particular is a wonder food!

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Amazing on just about everything,.,,,,,Thank you to the Bee’s…!

Drug companies won’t like this one getting around. Facts on Honey and Cinnamon:
It is found that a mix of honey and Cinnamon cures most diseases. Honey is produced in most of the countries of the world. Scientists of today also note honey as very effective medicine for all kinds of diseases. Honey can be used without side effects which is also a plus.Today’s science says that even though honey is sweet, when it is taken in the right dosage as a medicine, it does not harm even diabetic patients. Researched by western scientists:

HEART DISEASES: Make a paste of honey and cinnamon powder, put it on toast instead of jelly and jam and eat it regularly for breakfast. It reduces the cholesterol and could potentially save one from heart attack. Also, even if you have already had an attack studies show you could be kept miles away from the next attack. Regular use of cinnamon honey strengthens the heart beat. In America and Canada, various nursing homes have treated patients successfully and have found that as one ages the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalize the arteries and the veins.

ARTHRITIS: Arthritis patients can benefit by taking one cup of hot water with two tablespoons of honey and one small teaspoon of cinnamon powder. When taken daily even chronic arthritis can be cured. In a recent research conducted at the Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon Honey and half teaspoon Cinnamon powder before breakfast, they found that within a week (out of the 200 people so treated) practically 73 patients were totally relieved of pain — and within a month, most all the patients who could not walk or move around because of arthritis now started walking without pain.

BLADDER INFECTIONS: Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder….who knew?

CHOLESTEROL: Two tablespoons of honey and three teaspoons of Cinnamon Powder mixed in 16 ounces of tea water given to a cholesterol patient was found to reduce the level of cholesterol in the blood by 10 percent within two hours. As mentioned for arthritic patients, when taken three times a day, any chronic cholesterol-could be cured. According to information received in the said Journal, pure honey taken with food daily relieves complaints of cholesterol.

COLDS: Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for three days. This process will cure most chronic cough, cold, and, clear the sinuses, and it’s delicious too!

UPSET STOMACH: Honey taken with cinnamon powder cures stomach ache and also is said to clear stomach ulcers from its root.

GAS: According to the studies done in India and Japan, it is revealed that when Honey is taken with cinnamon powder the stomach is relieved of gas.

IMMUNE SYSTEM: Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacterial and viral attacks. Scientists have found that honey has various vitamins and iron in large amounts. Constant use of Honey strengthens the white blood corpuscles (where DNA is contained) to fight bacterial and viral diseases.

INDIGESTION: Cinnamon powder sprinkled on two tablespoons of honey taken before food is eaten relieves acidity and digests the heaviest of meals alongside a cup of peppermint tea…

INFLUENZA: A scientist in Spain has proved that honey contains a natural ‘Ingredient’ which kills the influenza germs and saves the patient from flu.

LONGEVITY: Tea made with honey and cinnamon powder, when taken regularly, arrests the ravages of old age. Use four teaspoons of honey, one teaspoon of cinnamon powder, and three cups of boiling water to make a tea. Drink 1/4 cup, three to four times a day. It keeps the skin fresh and soft and arrests old age. Life spans increase and even a 100 year old will start performing the chores of a 20-year-old.

RASPY OR SORE THROAT: When throat has a tickle or is raspy, take one tablespoon of honey  and lemon and sip until gone. Repeat every three hours until throat is without symptoms.

PIMPLES: Three tablespoons of honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it off the next morning with warm water. When done daily for two weeks, it removes all pimples from the root.

SKIN INFECTIONS:Applying honey and cinnamon powder in equal parts on the affected parts cures eczema, ringworm and all types of skin Infections.

WEIGHT LOSS:Daily in the morning one half hour before breakfast and on an empty stomach, and at night before sleeping, drink honey and cinnamon powder boiled in one cup of water. When taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body even though the person may eat a high calorie diet.

CANCER: Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder three times a day for one month, my Dad did this with cod liver oil too and it definitely prolonged his time when he had Leukemia…

FATIGUE: Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens who take honey and cinnamon powder in equal parts are more alert and flexible. Dr. Milton, who has done research, says that a half tablespoon of honey taken in a glass of water and sprinkled with cinnamon powder, even when the vitality of the body starts to decrease, when taken daily after brushing and in the afternoon at about 3:00 P.M., the vitality of the body increases within a week.

BAD BREATH: People of South America, gargle with one teaspoon of honey and cinnamon powder mixed in hot water first thing in the morning so their breath stays fresh throughout the day.

So i think we need to say a Big Thank you most of all to….BEE’S….without them there would be no Honey., I use it in everything, cooking, breakfast, tea, snacks, skin-care…so many uses..!

Glass Jars..What to do with left over….

It has become one of my pet peeves to see glass Jars being thrown out….i genuinely am shocked as to why we would throw them out…..would we buy a set of wine glasses and throw them out after one use….no, so i have  come to this conclusion that i need to use any jar that comes my way…lol, its becoming a bit of an obsession and my boyfriend think i am hilarious keeping all these jars…but i just cant throw them out, recycle them of course but i would rather find a use first….SO…

Some of my idea’s for left over Pasta Sauce Jars or any glass jar….

Drinking Glass…..Only since coming to Vancouver did i see this initiative….its great, can make drinks look cool (bit hipstery i know….but don’t we all act hipstery in some form..?) Use these in work so no-one drinks out of your glass again hehe, at home, or even at kids parties….get each boy or girl to write their name on the heart/circle…what ever shape you want on the front and its their own glass….

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Us these for your house, at work, use smaller one’s for kids party’s and they can all tag their names even…?
  • Food or Yogurt parfait holders.; We had friends over for a brunch one day and as part of it i used jars to but greek yoghurt, berries and granola into them…presto…You’s them to hold your cereal going to work… or store home-made granola in them…i also use them to transport berries to work in…really any food can fit and its better than plastic, i bring my lunch to work in jars some days, i put soup, salad, vegi’s, yogurt, cereal…anything that will fit….
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Yogurt Parfait…from a jar….can be used to transport to work, hiking, picnic, school…so many uses…!
  • Candle Holders; If you are running out of Candle but dont want to spend a fortune on those lovely but expensive Yankee Candle’s…..Use a jar, just buy some cheapish scented candle’s from store and pop inside your jar….presto..you have a safe and scented candle or you can also make it look a little romantic and pop some water stones and a floating candle on top….have a look below.
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    Love these….

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Use as LED Lighting; Oh yeh….this is one the best uses i have seen yet….How cool…here is the process http://www.creativecaincabin.com/2011/06/diy-solar-lamp.html , it looks super easy and they turn out pretty cute….

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Defo trying these some day…
  • Use as a recipe holder if you want to give someone or store away the makings of your fav recipe …i did one for a friend of mine as part of her bday presi..i put together the makings for Gluten free choco cookies and it will keep in that jar for some time….
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  • Grow some small beautiful plants in them…little herbs or use them as a vase for small flowers…
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    Im going to start growing Herbs in my left over jars

Some more uses for jars are: Stationary holders….Loose Change Holder….. Potpourri Holder….Small Jewelry (backs of earnings) holder, Incense Holder, Hair Clips & Bobbins Holder, Use them in kids games as skittles and try knock them over with a ball (on soft surface of course… don’t want smashed glass everywhere), use them in weddings to display crafty little table-tops, there is literally hundreds of different ways you can reuse Glass Jars so try your best to, don’t just chuck em, at least recycle them 😀

Some Dishspiration….can i say that? :P

Some Healthy Dish Inspiration…..Get your vegi’s

Some Healthy Dish Inspiration

If you find that when you think of vegetables or ‘Healthy’ dish’s what comes to your mind is a plate of lettuce or a plate or steamed soggy vegetables then let me give you some healthy options and exciting inspiration for your meals….think outside the box…it’s more fun out there 😉

Turkey/Chicken Taco Lettuce Wraps

For a lighter alternative to taco shells try these lettuce taco wraps. Add your favourite toppings like low fat cheddar, natural yoghurt, chives, tomatoes or whatever you like on your tacos. Making your own taco seasoning is a healthier alternative to buying packaged taco seasoning, and uses less sodium, no sugar, no preservatives and no msg.

Ingredients:

1.3 lbs 99% lean ground turkey or lean chicken mince

1 tsp garlic powder

1 tsp cumin

1 tsp salt (optional)

1 tsp chili powder

1 tsp paprika

1/2 tsp oregano

1/2 small onion, chopped

2 tbsp bell pepper, chopped

Chopped Spinach

1 Jalapeno

Homemade Salsa / Organic Salsa/ Homemade Tomato Sauce

Half Avocado

6 large lettuce leaves from Iceberg lettuce

Directions:

Brown turkey/chicken in a large skillet. When no longer pink add dry seasoning and mix well. Add onion, pepper, spinach, Salsa/Homemade Tomato Sauce and cover. Simmer on low for about 10 minutes.

Wash and dry the lettuce. Place meat in the centres of leaf and top with cherry tomatoes, sliced avocado, black pepper, small pieces of jalapeno, small amount of grated lower fat cheese (optional) and salsa, small dollop of natural yoghurt(if you have made it spicy) or whatever you prefer and enjoy….mmmmm, should serve two people or one huuungry person.

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Stuffed Roasted Peppers with Quinoa and Pesto Mozza

These are delicious with grilled chicken breast or a very lean steak, they are filling, contain both vegie and complex carbs components, very quick and easy to make.

  • 2 Bell Peppers (any colour choice)
  • 1small onion
  • Cherry tomatoes
  • 1 glove of garlic
  • Spinach
  • Pesto
  • Low Fat Mozzarella
  • Pepper
  • Quinoa

Place Quinoa in pot and bring to boil, turn down and let simmer until water is absorbed. In a pan drizzle small amount of olive oil and soften chopped onions, peppers, tomatoes, spinach. Crush garlic into pan with vegi’s. Cut heads of peppers, drizzle tiny amount of olive oil on and place on roasting dish and in oven and pre roast for 5 mins. Mix cooked quinoa and vegi’s in bowl with teaspoon of pesto and black pepper. Remove peppers and stuff with quinoa/vegi mix, place slice of mozza on top and back into oven, cook for 10 minutes until pepper is soft and mozza is melted. DELISH with scrambled egg whites.

Beety Salad

This is yummy instead of your plain old salad….maybe some things you don’t always put into your salad…try it J

  • Freshly boiled beetroot
  • Half Avocado
  • Spring Onion
  • Tomatoes
  • Fresh Mozzarella
  • Spinach
  • Chickpeas (canned or otherwise)
  • Arugula or any other lettuce leaves
  • Chopped almonds
  • Dried Cranberries
  • Asparagus
  • 1 Carrot

Dressing

  • Olive Oil
  • Balsamice Vinegar
  • Black Peppper
  • Squeeze of Lemon

Toss the spinach and arugula(lettuce of choice) together, mix in chopped almonds and cranberries, chop sprint onions, slice mozza thinly, dice beetroot, avocado and tomatoes, place on salad. Griddle asparagus to soften with drizzle of olive oil. In small jar mix the dressing ingredients and drizzle over salad….mmmmm too yummy with some tuna or grilled halibut.

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Roasted Vegi/Chicken/Quinoa Casserole

This is hefty/vegi heart warming dish that used little additives but still gets the bulkiness of a filling dinner.

  • Chicken Breast/Turkey Breast
  • Carrots
  • Spinach
  • Broccoli
  • Peppers
  • Large Tomatoes
  • Garlic
  • Onion
  • Aubergine
  • Kale
  • Rosemary
  • Quinoa
  • Mozzarella Grated
  • Wholegrain bread crumbs

Cook off diced chicken in little olive oil, cook up the Quinoa, soften, cookies vegi’s till a little softened, mix chicken, veg, herbs, pepper, plac e in baking dish, mix breadcrumbs/quinoa/grated mozza together and scatter on top, drizzle small bit of olive oil and bake, let topping crisp ….mmmm warm and hearty!

Chicken and Vegi soup

  • Breast of Chicken
  • Carrot
  • Celery
  • Broccoli
  • Pepper
  • Garlic
  • Pepper
  • Mix herbs
  • Parsley
  • Kale

Classic easy dish to make, easy way to get some vegetable’s in without losing the nutrition in the water and you will be drinking the water in the soup. Filling and lovely on a cold day or you want some comforting, have a bowl of this with some smoked salmon roll-ups and melon…. Mmmm.

Cook off diced chicken, chop vegetables, cook in large pot with herbs, when veg soft, blend up to your liking and add back chicken in!!! Eat away….

Dressing:….

If you do already have your own signature favourite salad, think about what dressing you are putting on..…a lot of dressings contain of sugar including those low fat one’s… don’t ruin your healthy meal with a sugar filled dressing.

Make your own salad dressing…..

Balsamic Vinegar/Malt vinegar

Extra Virgin Olive Oil

Black Pepper

Garlic Seasoning

Teeny bit of Pesto

Squeeze of Lemon

Shake it all around….OH MY ….DELISH drizzled on your salad J

So think outside the box oh how to get those vegi’s into you, don’t over cook and don’t over dress 🙂

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Breakfast, Lunch, Dinner and snack Idea’s…..under 1500 cals per day.

Some more Breakfast, Lunch,  Dinner, Snack/sweet/treat choice’s:

Remember to add in as much vegi’s as possible in your meals, they are filling and you need the essentials nutrients. Each portion amounts to a certain amount of calories, but be mindful that both salt/fat and sugar content of your food is just as important as calorie content and can negatively affect your weightloss or fitness goals even with a so called ‘low calorie’. Remember also try and eat small – moderate meals  every 3-4 hours to keep your metabolism at a healthy rate. Enjoy eating healthy and balanced for your body.
**You may sub any eggs for egg whites. My boyfriend Mikey who has the appetite of a horse when he is training and seriously loved eggs has just recently started to eat egg white’s instead and he loves them so give them a try instead of full egg’s. Also try all natural nuts butters e.g. pure peanut butter, with no added ingredients.

BREAKFAST

300 CALORIES PER SERVING
1. Peanut butter and apple quesadilla: 8″ whole-wheat tortilla + 1 Tbsp peanut butter + 1 sliced apple
2. Apricot ricotta breakfast sundae: 1 cup nonfat ricotta cheese + pinch nutmeg + ½ tsp agave nectar + 4 chopped apricots
3. 1 egg scrambled in 1 tsp oil; 1 whole-wheat bagel thin; 1 turkey sausage link; 6 oz low-sodium vegetable juice
4. Strawberry French toast: 1 slice whole-wheat bread dipped in 1 beaten egg and cooked in 1 tsp butter + 1 cup sliced strawberries
5. 1 cup toasted oat cereal + 1 cup 1% milk or soy milk + 2 Tbsp tart dried cherries + 1 Tbsp chopped walnuts
6. Egg sandwich: 1 whole-wheat English muffin + 1 egg fried in 1 tsp olive oil + 1 oz Canadian turkey bacon (about 2 slices) + 1-2 slices tomato
7. Pancakes and bacon: 2 wholewheat flour pancakes + 1 tsp honey + ½ sliced banana; 2 slices turkey bacon
8. 1 cup bran flakes + 1 cup 1% milk or soy milk + ¾ cup blueberries
9. Huevos rancheros: 6″ corn tortilla + 3 egg whites fried in 1 tsp olive oil + ½ cup black beans + ¼ cup fresh salsa + ¼ cup nonfat plain Greek yogurt
10. Sunflower pear waffle: 1 whole-grain frozen waffle + 1 Tbsp sunflower butter (tastes like sunflower seeds—loaded with protein) or any nut butter + 1 sliced pear
11. Honey almond oatmeal: 1 cup cooked oatmeal + 1 Tbsp almond butter + 2 tsp honey
12. Smoked salmon roll-up: 8″ whole-wheat tortilla + 1 Tbsp whipped cream cheese + 1½ oz smoked salmon + 1 sliced scallion
13. Smoothie! 1 cup nonfat plain yogurt blended with 1 cup frozen peaches + ½ cup calcium-fortified orange juice + ½ banana + 1 Tbsp ground flaxseed + pinch nutmeg
14. Greek yogurt parfait: 8 oz nonfat plain Greek yogurt + 1 diced nectarine + 1 tsp honey + 3 Tbsp sliced almonds
LUNCH
400 CALORIES PER SERVING
15. Veggie Jack burger: Veggie burger + 1-oz slice Monterey Jack cheese + 1 Tbsp barbecue sauce + lettuce and tomato + whole-wheat hamburger bun; 1 cup watermelon cubes
16. Turkey-bacon-avocado pita: 2 oz deli turkey + 2 pieces of thinly sliced avocado + 1 slice bacon + 1 Tbsp honey mustard + lettuce and tomato + 6″ whole-wheat pita; 1 nectarine
17. Blue cheese chicken pita: ½ cup shredded skinless rotisserie chicken breast + ½ cup shredded romaine lettuce + ¼ cup sliced celery + ½ cup shredded carrots + 1 Tbsp light blue cheese dressing + 6″ whole-wheat pita; 1 peach
18. Turkey Swiss burger: 4 oz lean ground turkey patty + 1 thin slice Swiss cheese + 1 Tbsp barbecue sauce + lettuce, tomato and onion slices + whole-wheat hamburger bun; 1 cup cantaloupe cubes
19. Black bean-tomato soup: 1½ cups chilled tomato soup or low-sodium vegetable juice + 2 tsp red wine vinegar + ½ cup black beans + ½ cup corn niblets + ½ yellow bell pepper + 1 tomato + 2 Tbsp red onion; 15 all-natural tortilla chips
20. Grilled shrimp Caesar: 3 cups romaine lettuce + 10 large grilled shrimp + 2 Tbsp Caesar dressing + 1 Tbsp grated Parmesan; 12 whole-wheat pita chips
21. Pasta salad: 2 oz* whole-wheat penne pasta, cooked, then cooled and refrigerated + 5 halved cherry tomatoes + 1 oz part-skim mozzarella, diced + ¼ diced yellow pepper + 2 Tbsp Italian vinaigrette dressing + 2 fresh basil leaves, roughly chopped
22. Chicken Cheddar sandwich: 3 oz grilled chicken + 1-oz slice reduced-fat Cheddar + lettuce and tomato + 1 Tbsp light mayo + whole-wheat sandwich thin; ¾ cup grapes
23. Takeout! 1 slice cheese pizza; 2 cups tossed salad + 1 Tbsp balsamic vinaigrette
24. Mediterranean tuna wrap: 3 oz water-packed tuna + 3 chopped Kalamata olives + 1 tsp capers + 2 Tbsp chopped onion + 1 tsp olive oil + 1 tsp red wine vinegar + 8″ whole-wheat tortilla; 1 apple
25. Couscous with chickpeas: ⅓ cup* whole-wheat couscous, cooked + ¾ cup chickpeas + ½ cup diced tomato + ½ cup diced cucumber + 1 Tbsp chopped fresh basil + 2 Tbsp crumbled feta
26. Cheese quesadilla: two 8″ whole-wheat tortillas + ¼ cup reduced-fat shredded Cheddar, cooked in nonfat cooking spray; ¼ cup salsa; 2 Tbsp nonfat plain Greek yogurt; 5 grape tomatoes
27. Roast beef horseradish sandwich: 2 slices rye bread + 2 oz lean roast beef + 1 Tbsp reduced-fat canola mayo mixed with ¼ tsp horseradish + lettuce and tomato; ½ cup coleslaw
28. Asian spinach salad: 3 cups baby spinach + ½ cup skinless rotisserie chicken breast + ½ chopped apple + ¼ cup shelled edamame + ½ cup grated carrots + 2 Tbsp Asian vinaigrette
DINNER
500 CALORIES PER SERVING
29. 4 oz lean sirloin steak; ½ baked potato with 2 Tbsp nonfat plain Greek yogurt; 2 cups mushrooms sautéed in 2 tsp olive oil
30. Lemon pasta with salmon and asparagus: 2 oz grilled salmon + 2 oz whole-wheat penne, cooked and tossed with + 1 Tbsp olive oil + 2 Tbsp lemon juice + 1 clove garlic, sliced + 1 cup chopped asparagus + 1 Tbsp fresh basil
31. Mexican burrito bowl: ⅓ cup* brown rice, cooked + ½ cup pinto beans + ½ cup grilled vegetables cooked with 2 sprites of olive oil cooking spray + ½ cup shredded lettuce + ¼ cup corn salsa + ¼ cup guacamole
32. Takeout! 3 oz ginger chicken with broccoli + 6 oz brown rice
33. Italian tilapia: 6 oz tilapia baked with 1 cup canned diced tomatoes + 4 chopped green olives + 1 tsp olive oil + pinch Italian seasoning; ⅓ cup whole-wheat couscous, cooked
34. 6 oz roast pork tenderloin; 1 baked sweet potato; 2 cups green beans sautéed in 2 tsp olive oil
35. Chicken stir-fry: 4 oz boneless, skinless chicken breast strips + 2 cups broccoli florets + 1 sliced scallion + 2 tsp peanut oil; ½ cup brown rice, cooked
36. Pasta with cannellini and feta: 2 oz whole-wheat pasta, cooked + ¾ cup cannellini beans + 1 cup chopped fresh tomatoes + 2 tsp olive oil + 1 Tbsp chopped fresh basil + 1 Tbsp crumbled feta
37. Spaghetti and meatballs: 2 oz whole-wheat spaghetti, cooked + 3 turkey meatballs (1 oz each) + ½ cup marinara sauce; 2 cups tossed salad + 1 Tbsp Italian vinaigrette
38. Portobello burger parmigiana: 1 portobello mushroom cap, misted lightly with olive oil spray and broiled or grilled + ¼ cup marinara sauce + 1-oz slice part-skim mozzarella + fresh basil + whole-wheat hamburger bun; ½ romaine lettuce heart + 1 large sliced tomato + 1 Tbsp balsamic vinaigrette
39. 5 oz tuna steak; ½ cup brown rice, cooked; 2 cups broccoli sautéed in 1 tsp peanut oil
40. 1 cup summer chili: ¼ cup chopped onion + 2 oz lean ground turkey breast sautéed in 1 tsp olive oil + ½ cup canned white beans + ½ cup corn niblets + ½ cup canned diced tomatoes + hot sauce to taste; ½ cup brown rice, cooked
41. Pasta with chicken and spinach: 2 oz whole-wheat pasta (or mix 1 oz whole-wheat pasta with 1 oz regular), cooked + ½ cup shredded skinless rotisserie chicken breast + 1 cup baby spinach + 1 clove garlic, sliced and sautéed in 1 Tbsp olive oil + 1 Tbsp Parmesan
42. BBQ! Grill 4 oz skinless chicken breast, then baste with 1 Tbsp barbecue sauce; 1 ear corn; ½ cup potato salad
SNACK, SWEETS AND TREATS
150 CALORIES PER SERVING
6-oz container 0% fat fruit-flavored Greek yogurt
45 pistachios
6-oz glass wine
½ pear + two 1″ Brie cubes
Three 2½” cinnamon graham cracker squares + 4 Tbsp nonfat ricotta
1 hard-cooked egg sprinkled with celery salt; ten 1″ whole-grain crackers
1 sliced bell pepper + ¼ cup hummus
One 12 oz beer
½ banana + 1 Tbsp peanut butter
¾ cup light chocolate ice cream
4 cups lowfat microwave popcorn tossed with 1 tsp cocoa + pinch chili powder
12 oz nonfat latte; 1 Oreo
1 mini cinnamon raisin bagel + 1 Tbsp soy butter
½ cup soft-serve vanilla frozen yogurt + 1 cup mixed berries

Breakfast – Smart Choices -Kick Start your day and your Life

Breakfast and Breakfast Choices :

I have chosen to write a blog on breakfast choice as I find people often make poor breakfast choice or none at all or they stick to them same thing all of the time and find it boring/tasteless and makes no difference to the health goals.
Like your mother told you, breakfast is the most important meal of the day, it really is! It kicks start your metabolism going straight away, your metabolism needs to get going as early as possible to when you get up in order to burn energy and metabolise food. If you are looking for weight loss or improvements into your eating habits. EAT BREAKFAST! Like I said in my first blog, it is ok to eat when trying to lose weight and become healthy, you have too!
But it is what you put into your mouth that makes the difference. Breakfast wards off bad food cravings mid morning, and prevents the symptom of when you get to lunch, shoveling a silly amount of food into you because you are literally starving your system at this point and more often than not, unhealthy lunch choices.
Don’t worry, if you’re the type that doesn’t like to eat certain things or you are a vegetarian, I have some choices, surely you can at least try, it’s your body after all, you wouldn’t be alive without it!
Cereal: Cereal is a funny one, because you have marketers who get paid millions to tell you Kellogg’s Special K Fruit or Raisin Wheat, cereal is good for you, and you think why not, it has the word “fruit” and “wholegrain” and “fiber” on the front, it must be and a lovely photo shopped picture of a nice fruity bowl of cereal, be warned, a lot of these cereal’s contain huge amounts of false SUGARS. You do not need false sugars kick starting your morning; this is the first thing you are putting into your body in the morning so make the right choice, they inevitably leave you feeling hungry a short while later, spiking your insulin levels, converting that unused or un-burned sugar into fat and leaving you feeling no nicer about your insides.
Healthy Cereal Choices:
Porridge/Oatmeal – Go back to basics, this classic cereal will sustain you through to lunch. Try making it on water and adding some natural organic yoghurt and honey, both of these have organic natural sweeteners so NO NEED to add additional sugar or sweetener. You can also make it on milk (try organic milk if you can, less false sugars) – a 30-45g portion should be enough depending on your appetite and energy required. Add fresh fruit in to give additional sweetness and bulk. It is delicious. There is also Gluten Free Oatmeal out there for Celiac’s .
Watch when buying Oatmeal that you Do not buy the already flavored one (Apple & Cinnamon etc), it contains serious amount of sugar!
Wheatabix /Bran Flakes/ All bran – Be careful and read the back of these, these three are ok, they have some additional sugar and preservatives but all round are filling and substantial. Same as porridge try organic milk or yoghurt, branflakes and all bran are delicious with yoghurt instead of milk and add in some fruit or honey instead of putting sugar or sweetner, and we don’t need any more false sugars! You will notice after a while of not using false sugar you won’t put sugar in any of your cereal’s and will probably stop craving it as much.
Making Granola:Try making your own granola or granola balls to add into your cereal to give it an extra crunch or put some fresh fruit and natural yoghurt with some granola in a bowl delicious! Most store bought granola contains a lot of sugar. Recipe:  Chopped Almonds, Raisins, Dried Cranberries, Chopped Walnuts, Oats, Pine Nuts, Honey. Bake/Toast the fruit and nuts mixed together, use honey to make into granola balls and cool in fridge, store in lunch box.
Eggs/Egg Whites (Not just for weekends): Eggs contain a lot of protein and is HBV Protein (High Biological Value) meaning this is the highest quality level of protein source you can have. Protein is the belly filler and will keep you full for hours. The egg white contains all of the protein of the egg and the yolk contains all of the fat. If you are conscious about cholesterol try egg whites instead, In Canada you can buy them pre-packaged but Ireland you may have to separate the egg. All of these suggestions can be subbed for egg whites and are quick to make.
Omlette: mix with some fresh cut vegi’s (spinach, tomato pepper) makes a seriously filling brekkie.
Scrambled (without the butter and salt): have some scrambled with fresh pepper and some fresh fruit and 1 slice of wholegrain bread or 2 ryvita, filling!
Poached: on a slice of wholegrain or 2 rice cakes with some fresh melon and smoked salmon (or fruit of your choice) filing!
Boiled: on a slice of wholegrain or 2 rice cakes/ ryvita and fresh juiced/squeezed fruit or vegetable juice.
For those with little time and need breakfast on the go….
You too need energy, mommy and daddy can’t live without food either so think about yourself, or those with demanding jobs, your job isn’t going to keep you alive.. Your body is, so feed yourself! These can all be made quickly and eaten on the go (although I recommend for your digestion to sit down and relax while eating).
·        Toast/Rice Cakes with Natural Peanut Butter (protein and fill you)
·        Fruit mix in mini lunchbox and slice of toast/rice cake with almond butter/peanut butter
·        Hard Boiled egg and 2 pieces of fruit
·        Home-made granola bar (store bought have a lot of sugar)
·        Juice – Smoothie (my FAV!) – small bit of natural yoghurt and fruits and vegi’s mixed(make night before if time short in the morning – grab and go)
·        Smoked Salmon on Wholegrain Toast/Ryvita

Drinks in the Morning:

You have been asleep for 8 hours or more or less, you need to be rehydrated.  WATER or Warm water and lemon or green/herbal/fruit tea, these are the best things to rehydrate with breakfast!! Try not to drink cartoned fruit juices from shops, they contain alot of sugar!!! Try making your own juice and just store it in the fridge or look at the labels and buy 100% squeezed juice. Dont be fooled by any of these “100 Juice Concentrate” “Contains real fruit bits” , look at the ingrediants, if you cannot pronounce it or has added sugar (added Fructose) is one of the first few ingrediants…ditch it..fruit has naturally high sugars so you dont need any additional.

For those men out there that gyming it, lifting and training hard:
·        Keep plenty of protein(tuna/egg whites) in your breakfasts if you don’t take a substitute protein shake.
·        Keep complex carbs in your breakfast, so wholemeal flour pancakes with protein powder and raisins. OR Protein breakfast omlette’s inside of wholegrain wraps
For those fry lovers and weekend breakfasts:
There is healthy ways to do this, you can have a yummy weekend breakfast and cut the fat along the way:
·        Grill your meat instead of frying
·        Use lean (little fat) cuts of meat, rashers, bacon etc
·        Poach, Boil, Scramble(egg white) your eggs or make a mini egg white omlette with Smoked Salmon/Tuna
·        Wholegrain breads 1-2 slices, you don’t need 4
·        Grilled tomatoes and grilled mushrooms instead of frying
·        Grilled Potato cakes with onion and fresh herbs instead of hash browns
So mini tips:Keep it fruity and vegi, try and get some protein in by egg/egg whites/smoked salmon/tuna, lean meats (it will keep you full), keep your cereal choice basic with little additives and then jazz it up with those lovely fresh or frozen fruits and organic honey and yoghurt, breads – keep them wholegrain and natural (white bread is useless to your health being honest). Keep it Juicy 😉 try and make vegi juices they prevent sugar cravings and amazing way to get your five a day. Be careful with butter and butter servings, try and use none or as little as possible in your eggs.
Make Smart Choices for your body in the morning, it sets you up for the day and your life… AND DONT FOGET THAT WHEATGRASS 😉
Remeber Healthy and Fit is sexy and we can all be sexy 😉

Be Food Aware…….NOT Food Beware….

Be Food Aware…….NOT Food Beware….

healthy_dining_medium

So something I would like to address and I think we all have the same issue…..Going out to eat!!! Dun Dun Dun, every ‘dieters’ nightmare, around here we don’t live by ‘diets’….we live by healthy eating and living (which actually has better benefits and long term weight loss) so let me tell you there is savvy ways of eating out. Sure don’t get me wrong I love having a burger and chips/fries when I am out but unfortunately my body doesn’t like it all of the time…so let me tell you some tips on “Be Food Aware…NOT Food Beware’.
Everyone expert will tell you…’Choose the Salad’…well sometimes you don’t want a salad…especially if you eat them a lot and you are out for a fun meal with friends or partner.. so opt for:
·        Salmon Burger/Chicken Breast Burger/Turkey Burger: (Ask if the chicken is grilled/steamed)
– hold the fries and ask for salad on the side
 – ask for half salad and half fries
 – hold the bun on burger
Ø  Your regular burger and chips can pack in anywhere from 700 – 1100 calories PER meal, and upwards of 30-70g Fat, unwanted amount of sugar and salt :O , shocking amount! Vegi and Meat eaters alike!
·        Stir-Fry / Chicken / Prawn / Salmon (Ask if they are fried and in what oil)
-Ask for brown rice if option
– Ask for more vegetables and less noodle
·        Soup – Be careful – some soups are laced with Salt and Sugar and cream
-Ask if soup is made in house, usually less preservatives (salt), if any cream was used to make it
-Ask for wholegrain bread or crackers with you soup instead of thick soda bread or white bread
-Ask for side green salad with your soup instead of bread or get the salad, you may not eat as much bread as vegi’s are filling!
·        Don’t be fooled by Sandwich’s/Wraps/Flatbreads on a menu- they can sometimes be just as high fat,calorie,sugar as a burger if not more sometimes (450-650 cals, 6-15 g fat avg):
– Wholegrain bread
– An Open Sandwich (1 Piece of bread, instead of two), Take off the second piece and eat with one
– Choose lean cold meats, turkey, chicken, tuna, or eggs/egg whites
– Watch out for hidden cheese/or ask for lower fat cheese, e.g. low fat mozzarella/cottage/low fat cheddar/goats cheese ( to put it in perspective, about 12-15g fat on average cheese sandwich, 6g SATURATED)
– Watch out for Mayo, Chipotle, Pesto, Butter, – hidden additions, ask for lower alternative or none.
·        Pasta Dish’s- The creamy one’s – Alfredo/ Carbonara / Lasagna – As a lot yummy pasta dishes are packed with cream, butter and cheese let me shed some light:
– These are high calorie and fat dishes, each one can pack about 500-700 Cals per serving
– Ask for kids size portion, the pasta is filling and so is the sauce, we don’t need that much food and on a kids plate you will feel like it’s enough
– Ask your server for a little less Sauce on the pasta
-Ask for a side salad of greens, it will fill you and you probably won’t eat as much of the pasta.
·        Steak/Red Meats – They are all a little more high fat/high cholesterol
– Ask for just the vegi’s with the meat and none or less of the Carbs, red meat/steak is filling
-Ask for the steak with to be grilled or seared in Extra Virgin Olive Oil instead of vegetable oil or fried
– Ask for the sauce on the side instead of having it pre-poured on the steak before it comes to your table, you control the sauce portion then.

A Note on Dressings:

Dressings on salad are often forgotten about or deceiving, a lot of them time we don’t think about them because we are ‘eating a salad’ so it seems healthy, they more often than not, are laced with salt and sugar and don’t get me started on those like ‘ranch’, ‘honey mustard’ or ‘chipotle’ . So some tips:
        Ask for your dressing on the side – You control the portion then
        Ask for no dressing but Extra Virgin Olive oil on the side and squeeze a lemon, it is good for you and a delicious combo on a salad with some black pepper
        If it is those creamy dips that come with your food, then ask for it on the side – Portion Control.
These are all tips that can be transferred to any type of restaurant, it is about thinking about your body and still being able to indulge and have fun. They can be transferred to your own cooking as well at home. We are all capable of making changesJ.
I went for dinner and a drink with my Bessie and Roomie after work last night to watch the Canucks playoffs game, believe the menu was yummy: I opted for:
A seafood fruit Salad (prawns and an in house made CrabCake) with dressing on the side, didn’t need most it with a lovely glass of Red Wine. A followed this with some hot water and lemon! Mmmm! Go nucks! J