The Veggie Secret

Hey there good lookin!

Today’s weight loss tip is one that I love and that I live by! It’s a portion control tip that’s sure to not disappoint. You’ll leave the table satisfied, satiated and full. You’ll feel great and have a rush of lasting energy that will help get you through your day. What is the mystical tip that can possibly do all this?

It’s simple. Fill 1/2 your plate with low carb veggies (sorry potatoes). Steamed, raw, sautéed, baked, stir fried, marinated, grilled…you name it, you can have it.

Veggies are oh-so-amazing for a variety of reasons. They:

1. Are chalk full of fiber (helps us feel full so we don’t overeat)

2. Are loaded with vitamins and minerals and other nutrients which our bodies can’t live without.

3. Are low in calories and fat (we can eat lots of them and not feel guilty)

4. Reduce the risk of stroke, heart disease, diabetes, cancer and obesity.

5. Increase our energy

6. Help us have healthy skin and hair

Talk about nutrition powerhouses! These little beauties are packed full of these and about a million other healthy benefits.

So, really, there’s just no excuse not to eat your veggies!

What are some of your favorite ways to eat your veggies?

IMG_1356

 

Advertisements

I’m Baaaaaacccckkkkkkk!!!

I’ve been on a little bit of a hiatus since my last post. Things have been just a little cray cray and we’ve had more than a few life changes goin on. But I’m here and I’m super excited to be back! (I’ll write a post in the about me section to give you a look at what’s been happening in my world later).

Let’s dive right back into it shall we?

Weight Loss Tip Tuesday (oh how I have missed you!)

Cook more. Yup, you heard me. Get in that kitchen and cook! It’s as simple as that!

When you do the cooking, you have way more control over what goes in your food. A gallon of oil on my veggies? Umm…no thanks! I’ll just steam them with water. A  truck load of salt on my food? I’ll stick with a pinch instead.

You can decide if you want organic, hormone free, low salt, no oil, gluten free and/or unprocessed food. Plus, you get to decide how you want to cook it! Some restaurants use microwaves for a lot of their food. This is a big no no! If I’m going out and spending the money to pay ppl to make my food, they better make it! Not just nuke it!

And here’s a bonus, cooking is fun! I used to think that I had to follow a recipe EXACTLY as it was written. I wouldn’t deviate at all. Like never.

Now I realize how boring that is! I look at recipes all the time and tweak them like crazy. Before you know it, they’re unrecognizable from the original recipe. And no one dies. The world doesn’t stop turning and most of the time I end up loving my creative revisions.

So, get in that kitchen and cook!

You didn’t think I’d tell you to cook and then leave you hanging did you? Here’s a simple, delicious recipe for ya:

Pears with Balsamic

1 pear – thinly sliced

1/2-1 tsp balsamic vinegar (any kind)

-Arrange the pears on a plate and drizzle the balsamic vinegar over them. Enjoy at room temp or put in the fridge to make them cold.

Feel free to add things to this recipe. Maybe add some fresh basil chopped and sprinkled on top, or a pinch of red pepper flakes to spice things up. Like honestly, anything goes!

Let your inner creativity out to play, you just may like what you find!

IMG_4067

P.S. Here’s a selfie just for you! It has been a while after all 😉

Weight Loss Tip Tuesday – Eat the Rainbow

Hola peeps! It’s finally fall! Can you feel it in the air where you are? Here in the Northwest the leaves are changing, there’s a bit of a chill in the air and Halloween can be seen everywhere. Spooky stores are open, they’re playing Hocus Pocus on tv and there are pumpkins everywhere!

IMG_2587

Do ya’ll know what you’ll be for Halloween? I have no clue what I should be! Last year I was a scary skeleton, this year…who knows?! What are some of your favorite fall/Halloween traditions?

IMG_0878

I’ve been a bit MIA, so I’ll tell you what’s been going on in my neck of the woods. Last week we went somewhere I never thought I’d ever be. We went to an Elton John concert. Can you believe that? It wasn’t too bad 😉 He sang some favorites such as Candle in the Wind, Tiny Dancer, and my all time favorite…Benny and the Jets. After this, a nasty cold crept up on me. I am just now starting to get over it…2 weeks later.

IMG_2595 IMG_2594

This was my 4th concert…I’ve also seen Lady Gaga (she kinda freaked me out), Josh Groban (he was hilarious and soooo good, totally not what I was expecting), James Taylor/Carol King (I’m pretty sure we were the youngest people in the crowd) and now I can add Elton John to my list.

Today’s weight loss tip is to eat the rainbow! This is one of my favorite tips, because it’s fun and pretty. Did you know that the colors of fruits and veggies actually have meaning? They tell us which vitamins, minerals, antioxidants and phytochemicals (disease fighters only found in plants) are in the foods we eat.

IMG_2432

Red: tomatoes, red onions, radishes, red cabbage, beets, red peppers, rhubarb, apples, watermelon, raspberries, strawberries, cranberries, pomegranates, cherries, grapefruit and red grapes

These are good sources of lycopene and anthocyanins. Lycopene helps prevent cancer and heart disease while anthocyanins boost your brain power and prevent urinary tract infections.

IMG_1960

Orange/Yellow: pumpkin, sweet potatoes, squash, carrots, peaches, oranges, apricots, mangoes, cantaloupe, nectarines, orange/yellow tomatoes, orange/yellow peppers, corn, pineapple and lemons

These are notorious for being excellent sources of beta carotene which prevents the risk of heart disease, and cancer. It also helps with your eyesight in dim light, increases your immune system making it possible for your body to fight against any illnesses, infections and even a pesky cold or flu. This group of colors also contains bioflavonoids. These work together with Vitamin C to keep our bodies healthy so our wounds are able to heal, prevent cancer, strengthen our bones, lower the risk of heart attacks and keep our skin healthy and glowing.

IMG_1963

Green: avocado, broccoli, artichokes, asparagus, green peppers, green onions, leeks, peas, green beans, zucchini, cucumber, celery, lettuce, spinach, arugula, kale, swiss/rainbow chard, watercress, cabbage, brussels sprouts, bok choy, green apples, green grapes, kiwi fruit and honeydew melon

This is one of my favorite colors to have on my plate! Eating dark leafy greens every day will give you tons of energy! These babies are loaded with lutein which helps you have healthy eye balls. This phytonutrient helps protect against cataracts and macular degeneration. They are also packed with indoles which fight against breast, colon and prostate cancer.

IMG_1865

Blue/Purple: eggplant, purple cabbage, blackberries, blueberries, figs, plums, raisins and purple grapes

These contain phenolics which help prevent cancer, heart disease, lower blood pressure and may prevent age-related memory loss, such as Alzheimer’s. These are also high in anthocyanins (see red)

IMG_1872

White: garlic, cauliflower, mushrooms, onions, shallots, potatoes, turnips, parsnips, bananas, white nectarines, white peaches, white raspberries

I know, it’s not exactly a color in the rainbow, but it’s still important. Think of them as the white fluffy clouds next to the rainbow. These guys have flavonols called quercetin. This helps lower your risk of heart disease and helps block histamines which means they could help with allergies. Plus, these help reduce inflammation. They also contain an antioxidant called allicin. This has been linked to reduced blood pressure and may even act as a natural antibiotic. IMG_1871

If you don’t remember all this, that’s ok! Just remember that having a colorful plate will help you lose weight! 

IMG_1564

All of these fruits and veggies contain nutrients that kick disease out of your body, boost your metabolism, make you feel full and satisfied and help trim down your waist line. The best part is, it’s simple as ever to do. And it’s fun to make your food beautiful and colorful!

IMG_2088

Try to have every color on your plate at every meal.

Now for the Contest Announcement! It’s fun to take pics of your beautiful food! Be proud and show it off. Take  pictures and tag me in them (via Facebook, Instagram or Twitter). The winner will receive a Breakthrough Session with mwuah (regular value: $150) which includes a strategy for how to lose weight, a plan to accomplish your health goals, some amazing recipes and so much more! I will announce the winner next Tuesday (10/14/14). I’m so excited about this!

Why Lentils Are Amazing!

The recipe I tried last night was a winner! And, as an added bonus, it’s packs a major nutritional punch! We couldn’t get enough, and ate ’til our tummies were stuffed. Needless to say, it’s husband approved.

I cooked with lentils for the first time probably about 6 months ago and have never looked back! There are a variety of different kinds of lentils. I’ve tried quite a few different ones, but for what I’ve cooked, I really like the French Green and regular Green lentils.

French Green Lentils

Green Lentils

Let me tell you why they’re amazing. First, they are one of the easiest things to cook. You don’t have to measure out water or pay close attention to them. Just fill a pot up with water (at least enough to cover the lentils) and pop it on the stove – cook for 20-25 minutes until they’re tender. That’s it!

These guys help fight against obesity and help us lose weight. They are loaded with protein and fiber.  They help keep blood sugar stable, have tons of vitamins and minerals (including folate and magnesium) and help protect against heart disease. They help keep us full so we don’t feel the need to  jump off the wagon. All this, and they’re low in calories and have virtually no fat! Talk about a superfood! 

The recipe I tried is from Oh She Glows. To see the recipe, click here.

I ran out of cumin, so I added 1/4 tsp cumin (that’s all I had) and 1/2 tsp garlic powder instead. Jon likes things spicy, so I cut up a jalapeño for him. Other than that, I pretty much stuck to the recipe. 

It’s fast, easy, delicious and healthy! Let me know what you think! I would love to hear from you!

Sources:

http://www.mindbodygreen.com/0-5488/7-Health-Benefits-of-Lentils.html

Day 10 – 7 Ways I Quit Sugar

Day 10

Think about it. Every bite of food that you put into your mouth stays there for what? Maybe 15 seconds? That’s how long you get to enjoy it and then it’s gone. After that, it goes to your stomach, where your body then turns it into your blood cells, your tissues, your organs, even your thoughts. You literally are what you eat.

Every time you put something in your mouth, you are either preventing disease, or causing it.

                        

According to the World Health Organization (WHO):

“At least 80% of all heart disease, stroke and type 2 diabetes would be prevented; over 40% of cancer would be prevented” through lifestyle changes.

The Center for Disease Control (CDC) says:

“Chronic diseases and conditions—such as heart disease, stroke, cancer, diabetes, obesity, and arthritis—are among the most common, costly, and preventable of all health problems.”

If you don’t change, nothing will change. You can sit there and wish that things will happen, but wishing doesn’t do a whole lot of good without a genie.

These are some of the reasons why I did it, now let’s explore how I did it.

1. I educated myself on why it was so important to eliminate sugar. I had a clear goal and a vision of success.

2. I removed all the temptations from my home. Sounds simple enough right? Be sure to read labels and get rid of things with added sugar. And don’t forget to check for artificial sweeteners as well!

3. I stocked up on fresh fruits and vegetables, especially sweet vegetables (carrots, corn, onions, sweet potatoes and squash).

4. I picked up some medjool dates. (In recipes, like my granola, that usually call for sugar, I would substitute date paste. It worked like a charm.)

5. I grabbed some peppermint and licorice tea. Both of these are herbal and naturally sweet.

6. I had a meal plan. I came up with a menu for my 10 days so there were no surprises. It’s human nature to act on cravings when you’re starving and don’t know what you’re going to eat.

7. I planned my day. I would wake up, remind myself why I was doing this and I would make a checklist for my day.

Now, the big question…what did I eat?

For breakfast, I would have oatmeal with blackstrap molasses, or homemade granola, both with a smoothie. Sometimes it would be my green smoothie, other times I would make my banana smoothie. (I added some hemp seeds to this – delish!)

For lunch, I would have leftovers.

If I needed a sweet flavor in between, I would drink my licorice or peppermint tea. (with this weather, I enjoyed it iced)

For dinners, it varied. But we always eat the trifecta (protein – I prefer plant based, carbs and fats). This set up is critical to feeling full and satiated.  After dinner, I would usually indulge with some chilled watermelon. That’s it, that was my dessert and there were only a couple days where I felt like I wanted more.

Need more ideas for what to eat? Check out my website and enjoy healthy, nutritious, delicious meals!

I also scraped my tongue twice a day. (Get a good quality tongue scraper, they last for years.) This actually helps with cravings as well. Plus it makes your tongue more sensitive to tastes and touch. Eating whole foods that are plant based with no added sugar, will open up your taste buds. You won’t believe how good simple things will taste! Things that didn’t have a whole lot of flavor before will baffle your mind with explosions of flavor. Like a tomato I got from farmer’s market. Can you say YUM?!

I feel marvelous! My skin is clearer (remember that acne family that moved onto my forehead? They are finally packing it up and moving out!). I have more energy, my husband will tell you that I’ve had less mood swings (and so will I), I’ve been sleeping better and I feel so much happier!

I don’t think I’ll go back to eating sugar for a while. I feel too good! I don’t want this to stop! All this and it’s only been 10 days!

If you decide to take a whirl at my 10 day sugar detox, I will provide you with daily emails, each with an action plan. There are more tips for getting to the root of your cravings in those emails. It sounds way more scary than it is. Go ahead and dive in…you can do it! I would love to hear from you!

Sources:

http://www.who.int/chp/chronic_disease_report/part1/en/index11.html

http://www.cdc.gov/chronicdisease/overview/index.htm?s_cid=ostltsdyk_govd_203