Grab Breakfast!

Did you know…..?

Research shows that people who eat breakfast within an hour of waking up boost their metabolism and tend to consume fewer calories by the end of the day. That’s compared to an individual that skips breakfast with excuses such as, they aren’t hungry, they “don’t have enough time to eat breakfast”, or they skip breakfast with the idea of saving calories for later in the day to “lose weight”. Turns out skipping breakfast is an easy way to sabotage your diet.

I’m definitely a culprit of skipping breakfast. I tend to wait 2 hours or more to eat my “breakfast” and do often find myself hungrier and making poorer choices out of ravenous hunger! I’m working on breaking this bad habit.

Do you have this bad habit as well? What’s your reason?

Lets all focus on starting our mornings off right with a breakfast of approximately 250-350 calories. Breakfast should be a healthy combination of complex carbs, fiber, and protein.

Good choices to incorporate into your breakfast menu: (mix and combine some of these for the right amounts of nutrients and calories for yourself)

Whole wheat toast/English muffin
Fruits
Peanut butter
Almond butter
Nuts
Oatmeal
Quinoa
Eggs
Lean turkey/sausage patties
Cottage cheese
Yogurt
Protein shake
High fiber cereals

Mix and match your carbs with fiber and protein!

Have a Fabulous Tuesday!

Eat well 🙂

Cinco de Mayo Healthy-fied: Swaps for a Healthier Celebration

cinco-de-mayo

Cinco de Mayo is this Sunday and I know many people like to celebrate with Mexican inspired foods and cocktails. I know that’s how I’ll be spending my Sunday!

Here’s a few “healthier” swap ideas that you might want to consider for your celebration:

  • First, if home cooked Mexican food and homemade cocktails is an option, consider it! It’s a sure way to consume fewer calories!
  • Did you know that the average restaurant blended/frozen margarita is considerably higher in sugar and calories than a margarita on the rocks?
  • Know how to order a healthier margarita? Pass on the ones with sweet and sour mixes that are loaded with additional agave nectar. Ask your server, for tequila with triple sec, a splash of club soda, and limes 🙂
  • Chips and guacamole? Try sticking to salsa for fewer calories.
  • Steak? Try a leaner meat like chicken or fish (only if not battered and fried)
  • If you still choose steak, choose a meat that is grilled or roasted rather than cooked and marinated in a skillet with fats and oils. Grilled or roasted chicken or fish might still be even better if watching fat content and calories.
  • Beans? Make them whole black beans, not re-fried.
  • Rice? Maybe you can switch it out for grilled veggies or a salad.
  • Burrito? Chances are the tacos are a better option. Corn tortillas have fewer calories, and unlike burritos you probably won’t be stuffing your tacos with more carbs like the rice and beans traditionally put in a burrito. Or just get the burrito bowl?
  • Taquitos? Go with the tacos. Taquitos are fried and chances are you already ate the fried tortilla chips with salsa while waiting for your food to arrive.

Hope these swaps are helpful and inspire you to stay on track with your goals without even knowing it! Psychological games!

Have a beautiful Friday and FUN Cinco de Mayo!

Read What You Eat

I’m often surprised to find that my “healthy” snacks and foods aren’t truly as healthy as they are advertised to be on the front side of the package. It’s important to be able to look at a nutrition facts label and know what you are really consuming. I’m even more often surprised by how many people I know that don’t know what they are really looking at when glancing at the side label.

Reading and UNDERSTANDING nutrition facts is an important component of a healthy eating lifestyle. So here are a few of the most basic and important things I think you should know about reading your nutrition facts labels.

20130502-104513.jpg

The first thing you want to check is serving size. Know how much you’re eating. So many items (i.e. your light progresso canned soup) are meant to be eaten as one meal, yet the nutrition facts label breaks it down to 2 servings. So just know, your soup isn’t 100 calories; it’s 200 for the entire 2 servings can.

The calories number tells you how much energy you are getting from the food. The calories from fat tells you how much of it is fat. You don’t want a large portion of your calories (energy) to be fat.

The nutrients that you want to limit or avoid are fats, cholesterol, and sodium. These increase your risk for obesity, heart disease, some cancers, and high blood pressure.

Daily Value %: this is a percentage that is broken down for you to calculate how much of your daily recommended intake you’re getting in one serving. However, these numbers are based on a healthy 2,000 calorie diet. And I know that most of us that count calories have daily calorie goals below 2,000.
Quick rule of thumb, 5% is low, 20% or more is high. Aim for high numbers on the good nutrients, and low numbers on the nutrients you should limit or avoid.

How to decipher the “healthy” slogan labels on the front of the package:

Made with whole grains: a lot of people know whole grains as the “good carbs” so they reach for the “made with whole grains” loaf in the bread aisle. However, did u know that this really means nothing, unless it’s 100% whole grain? “Made with…” simply tells you there’s some in there.

Hidden Sugar: corn syrup, high fructose corn syrup, and fruit juice concentrate are all forms of sugar in disguise on the ingredients list. Sometimes you see 2 or more of these on the list of ingredients, so combine them to really make note of how many of the ingredients are actually just processed sugars.

Made with real fruit: similar to “made with whole grains”, this doesn’t mean anything! Well at least it doesn’t mean that it’s a healthy, full of vitamins food item. Become familiar with how much of it really is fruit. Juice is one that always comes to mind for me on this one. Have you ever checked how much of your fruit juice is fruit vs sugar and water? Sadly, most juices only contain between 5-20 percent juice. Make note and maybe next time you will opt to pay the extra buck for the 100 percent juice to avoid all the processed sugary syrups.

I hope these basic tips and pointers are helpful! Maybe you learned a new thing or 2?