Tag Archives: lose weight

Create a Micro-environment of Health

Italy 096Spring is in the air full force and this time of year I love to clean out closets, cabinets and my garage. It is always necessary to clean out the old to make room for the new! Did you know that the most effective way to stay healthy is to clean out your refrigerator, pantry and freezer and eliminate the unhealthy foods and stock it with healthy food choices? This process will allow you to select something healthy next time you feel like snacking!

Items to have on hand for healthy eating include lean meats like chicken or turkey, canned tuna, hard cooked eggs or hummus.  A fruit bowl on the counter could include some bananas, apples and pears or have cut up fruit in the refrigerator such as pineapple, berries or cantaloupe melon. Handy snacking items for vegetables include cut up peppers, cucumbers, carrots, celery, small grape tomatoes and leaf lettuce, spinach or kale for salads. In the dairy section select high protein Greek yogurts and almond milk for smoothies which have fewer carbohydrates than regular milk. For healthy carbohydrates select better choices like oatmeal, quinoa, shredded wheat and high fiber crackers like Wasa or Triscuits and pitas or tortillas for sandwiches. I like Joseph’s brand for pitas and Mission gluten free tortillas for sandwiches.

By creating a micro-environment of health in your home and office you are on the road to creating better health for yourself and your loved ones! Here’s to a wonderful Spring & Memorial Day Weekend!

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Go Green for St. Patty’s Day!

Green Veggies are in!

Broccoli is a cruciferous (Brassica family) vegetable and has anti-cancer properties.  Nutrient-wise it has lots of vitamin C, carotenoids, vitamin K, folic acid and calcium. Steam until it is bright green and just tender. Add a sprinkle of Parmesan cheese and a spritz of fresh lemon juice. Broccoli is also delicious with the herb tarragon.

Green Beans contain carotenoid phytonutrients such as beta-carotene, lutein and zeaxanthin (these phytonutrients protect the eyes) which provide anti-inflammatory properties. They are a concentrated source of vitamin K and also vitamins A and C. Steam green beans for 5 minutes and dress them with a healthy Mediterranean dressing such as 3 T. olive oil, 2 tsp. lemon juice, 2 medium gloves of garlic (minced) and ground pepper.

Green Cabbage. This is a popular cruciferous vegetable (Brassica family) and ranges in color from light to dark green. You can select the best tasting cabbage by choosing heads that have a vibrant, bright color and are firm, heavy and dense. Cabbage is an excellent source of vitamin K & C, folic acid, manganese and vitamin B6 (pyridoxine). Cutting cabbage thin (1/4 inch) slices and cooking it al dente for only 5 minutes is my secret for preventing the formation of smelly compounds often associated with cooking cabbage. Enjoy this holiday with some corned beef! The larger leaves can also be filled inside with herbs, cheese or even meat or rice, roll them up firmly and steamed.

Zucchini (green). This is one of my favorite vegetables. It is an excellent source of vitamins C, A & K, manganese, magnesium, potassium and folic acid. It can be sautéed for 3 minutes and served with a Mediterranean dressing or make a Cool Zucchini Salad by grating 2 medium zucchinis, 2 medium carrots and tossing this with 1 tsp. each chopped fresh mint and oregano. Then add pepper to taste and 3 T. extra virgin olive oil. For a creamy dressing add 1 cup of plain low fat yogurt. Yum!

Tsfl Romanesca BroccoliFlower

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52 Tips! Lose Weight Without Dieting!

52 Ways to Lose Weight without Ever Having to Go on a Diet…
This month I am sharing with you 26 ways you can reach your weight loss goals without ever having to go on a “diet”. Implement one new thing each week of the year, keep it simple, but take daily action steps and I know you will succeed! You will get the other 26 Ways in two weeks time so stay tuned!

1.  Eat breakfast. Studies have found that people who start their day off with a breakfast high in fiber and protein actually eat fewer calories throughout the day than their breakfast skipping counterparts. Go ahead and start your day with fuel to empower you for success!

2.  Drink half your body weight in water. For example, a 150 pound person should consume 75 ounces of water a day.

3.  Walk 10,000 steps a day. Wear a pedometer and track your progress.

4.  When you eat, leave two bites behind. This simple strategy can easily save 200 – 500 calories a day.

5.  Ask yourself “Am I hungry? Would I eat an apple?” If the answer is no, then you are not hungry and you are eating out of another emotion.

6.  Eat from the ground up, not the box down. Consume more fresh foods and limit or remove packaged and processed foods from your menu.

7.  Perk up with green tea. Replace your afternoon cup of coffee or soda with green tea. Green tea is a calorie free beverage that also has metabolism boosting and cancer fighting properties.

8.  Clean out the pantry and fridge. Remove foods that make it difficult to control portion sizes.

9.  Avoid or limit alcohol intake. Alcohol not only adds empty calories to your day, but it also decreases overall inhibitions. When inhibitions are decreased you are more likely to overeat foods high in fat and sugar.

10. Buy desserts and/or treats for your kid’s birthday party or holiday event that are not your personal favorite. It is much easier to say “no thank you” to the brownies when chocolate cupcakes are your favorite!

11. Fill (and keep refilling) the fruit bowl. Keep it in a convenient place for a quick “grab and go” snack.

12. Move the candy jar to an “out of sight, out of mind” location.

13. Keep a food journal. Record not only what you eat, but also how much you consume.

14. Snack on berries, cherries, and apple slices.

15. Workout in the morning.

16. Dine In. Restaurant meals are generally higher in calories, sodium, fat, and sugar than the home cooked counterpart.

17. Snack on raw veggies. Try dipping carrots, celery, cucumber, broccoli and red bell pepper slices in salsa!

18. Get your ZZZ’s! Aim for at least 6 – 8 hours of sleep every night. Being sleep deprived will hinder weight loss efforts.

19. Dining out? Order your entree from the appetizer menu – just make sure it is not the fried onion rings!

20. Slow down. Take time to slow down and relax the mind and body.

21. Find an exercise partner.

22. Visualize your success. Create a vision board with the goals you are striving to achieve. Put it in a place where you can look at it on a daily basis.

23. Replace one soda (or other sugar beverage) with water. Doing this once a day can save 150 calories, resulting in 15 pounds over the course of a year.

24. Bring your lunch to work.

25. Eat with sticks…chopsticks! This simple tip can help slow down your eating, helping you become more in tune with your internal hunger and fullness cues.

26. Divide your plate in half. Fill one half with veggies and then divide the other side in two…fill with a lean protein and high fiber carbohydrate source.

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