Tag Archives: fat

Make It Through the Holidays Without Gaining a Pound

Healthy Holidays

 

Healthy Holidays!

How do people make it to January without weighing 10 pounds more than they did before the festivities began? Here are a few tips that I plan on putting into practice myself and you may want to as well!

Eat! Yes, eat breakfast, have healthy snacks readily available and always, always, always… Eat before going to a holiday party. Don’t feast, but have a light meal so you don’t show up starving and ready to polish off that cheese dip.

Don’t worry about saving room for dessert because half the time it’s not a diet friendly dessert anyways! Instead, fill your plate with a lot of healthy lean meat and veggies. For example, this would be turkey breast without skin and salad. Eat the healthy stuff first, then have a tiny sample of one or two other things you can’t live without.

When it comes time for dessert… If you must have it – split it with someone! Or better yet, bake your own healthy dessert and bring it to share! Then you are being healthy and a good guest! (See recipe for Baby Tiramisu at end of article)

Another tip? Don’t fill up on alcohol! Its a calorie black hole and may also have a lot of sugar. Plus you end up snacking in the process. Better to have one glass of wine or one light beer. Avoid margaritas and pina coladas unless you plan on skipping that piece of pecan pie!

And of course… Keep moving! No slacking on exercise! Try to get in something everyday! Shoot for 20-30 minutes. If you can’t go long – go hard!

Baby Tiramisu

Baby Tiramisu
Thanks to EatingWell for this recipe!

6 servings | Active Time: 15 minutes | Total Time: 45

Ingredients

1/2 cup nonfat ricotta cheese, (4 ounces)

2 tablespoons confectioners’ sugar

1/2 teaspoon vanilla extract

1/8 teaspoon ground cinnamon

12 ladyfingers, (about 1 3/4 ounces)

4 tablespoons brewed espresso, or strong coffee, divided

2 tablespoons bittersweet chocolate chips, melted (see Tip)

Preparation

Combine ricotta, sugar, vanilla and cinnamon in a medium bowl.

Place 6 ladyfingers in a 9-by-5-inch (or similar size) loaf pan. Drizzle with 2 tablespoons espresso (or coffee). Spread the ricotta mixture over the ladyfingers. Place another layer of ladyfingers over the ricotta and drizzle with the remaining 2 tablespoons espresso (or coffee). Drizzle with melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.

Tips & Notes

Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.

Nutrition
Per serving:

107 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 18 g carbohydrates; 3 g protein; 0 g fiber; 125 mg sodium; 29 mg potassium.

1 Carbohydrate Serving

 

Breaking Out and Working Out

Wash Your Face!

I recently have been finding a few blemishes here and there and for some reason they just keep coming back as soon as I think they’re gone for good!  I’ve tried different face washes and acne treatments to try to get them to disappear, but they’re still sticking around.  My skin has always been relatively clear, so this is unusual for me.  But after some research on the internet, I think I’ve found some answers!  Maybe you are having similar problems?

Wash Your Face Immediately After A Workout – This is where I think I went wrong.  I workout in the morning so afterwards I’ll eat breakfast and eventually hop in the shower.  I thought that was good enough, but apparently not.  As soon as you’re done working out wash your face with whatever cleanser works with your skin type.  Usually you sweat around your hairline and it’s important to keep it clean.  Remember that sweat is not just pure water leaving your body; there are other trace amounts of minerals and what not that may irritate your skin.  So just remember to wash them off and hopefully your skin will thank you!

Shampoo May Be The Culprit

Change Your Shampoo – Yet another thing I’m going to try and see if this is causing my breakout problem.  From what I’ve read online, certain chemicals in shampoos can cause your skin to break out.  I’ve been using Herbal Essences, but I think I’m going to switch to Burt’s Bees because I’ve heard it is more gentle on your skin.  There have been a lot of complaints that Tresseme is another shampoo culprit.  I’m guessing that it also depends on your own skin and you might find these shampoos don’t effect your skin, but maybe another brand does.  If you’re breaking out try to switch shampoos for a month or two and see what happens!

Also, make sure you are eating healthy and drinking plenty of water.  I am convinced that eating certain foods like sweets or really fatty foods will cause your skin to break out.  Plus, water will keep your skin hydrated which is always a plus.

And if you are one of those people who don’t wash their face before bed… start doing it!  Especially if you wear make up, but even if you don’t it’s important to get excess oils and dirt from the day off your skin.

Packing On the Liquid Pounds

Packing on the Liquid Pounds

Packing on the Liquid Pounds

Frappacinos, lattes, milkshakes, soda, energy drinks and the list goes on and on and on.  All of these liquid caloric black holes that suck us in with their deliciousness. We drink them without even thinking about it. Even when we are trying to be healthy, we focus too much on what we are chewing and not enough on what we are drinking.  When we are on the go, we reach for smoothies to tide us over instead of actual food.  Sure, they are easy to prepare and portable.  Still, none of these are healthy choices or choices that you should substitute for a meal.

Why aren’t these beverages a good choice for someone who is trying to watch their caloric intake? First off, these drinks aren’t full of nutrients.  Most are full of sugar or high fructose corn syrup.  According to CNN, a seemingly healthy smoothy can pack 300 calories into your body.  That’s quite a bit, especially if it accompanies a regular full calories lunch.  And even on its own, most smoothies you get are not full of nutrients that you need to keep you feeling full.  So yes, maybe you’ll drink that smoothie and on its own it seems ok.  But by 2:30 in the afternoon you’re hungry again and reaching for more and more food.

The fact of the matter is drinking your calories isn’t even a satisfying way to get your nutrition.  According to scientists, there isn’t the same psychological cue associated with drinking as there is with eating.  Which is why you are still hungry after drinking that full-fat latte.

Here is some information from CNN.com

A Meal in Itself

Just Say No

75 percent of U.S. adults are projected to be overweight or obese by 2015, according to researchers. Americans consume anywhere from 150 to 300 more calories than they did three decades ago and half of those calories come from liquid. A new study out of John Hopkins Bloomberg School of Public Health finds that reducing liquid calories, especially from sugar-sweetened drinks such as punches, fruit juices and sodas, helps people lose weight and keep it off.

So instead of having a soda, drink water.  Water has no calories and keeps you hydrated without added sugar.  If you are hungry, have a nutritional snack like a piece of string cheese or a handful of almonds.  Have a healthy lunch instead of a smoothie.  If you are going to make smoothies anyways, make them at home with little to no sugar. Use real or frozen fruit and plain non-fat yogurt. Add healthy nutrients like protein powder and flax seed meal.  These will keep you full and will add healthy calories instead of empty calories into your diet.  Still, it’s always better to have a meal than drink your calories for the day in one beverage.

Healthy Smoothie Recipe

Try One of These Instead

Banana-Strawberry Fruit Smoothie Recipe
  • 1 banana, frozen
  • 6 strawberries, frozen
  • 1 1/4 cup water
  • 1 tbsp. skim milk powder
  • 1 heaping tbsp. high- quality protein powder (optional)
  • 1 tsp. flax oil (optional)

In a blender, process all the ingredients until thoroughly mixed and serve.