Healthy Recipe for Low Calorie Vegan Cookies!

Mmmm healthy VEGAN cookies

It has been way too long since my last post and i'm so glad to be back on here with a great new recipe!  It's pretty simple and VERY healthy.  And attention vegans: it's dairy and egg FREE! Plus it lets you satisfy your sweet tooth without all the added sugars in regular store bought cookies!

Here are the ingredients you'll need:

• 2 bananas
• 1 1/2 cup oatmeal
• 1 cup UNSWEETENED applesauce
• 1/4 almonds or walnuts
• 3 tbsp raisins
• 2 tbsp any other dried fruit
• 1 tsp vanilla extract
• 1 tsp cinnamon
• 1 tsp ground flaxseed

Directions:

what the cookie mixture looks like before baking

1. preheat oven to 350 degrees
2. mix vanilla extract and cinnamon into the unsweetened applesauce
3. blend applesauce mixture with all other ingredients and let stand for at least 10 minutes
4. scoop onto a cookie sheet and flatten cookies into rounds (this can make 12-16 cookies depending on the size of each cookie)
5. bake for approximately 30 minutes or until golden
6. remove from oven and let stand for 5 minutes to cool

VOILA!!

Enjoy!  Please leave a comment below and let me know how you tweak the recipe to make it your own!

Mix It Up & Lose Weight!

I love yoga.  I crave running.  I enjoy exercise period.  But the key to keeping your body in overall great shape is simple.  MIX. IT. UP.  Keeping your body guessing means that you can avoid that plateau we all tend to come across at some point.

So today I tried a variation of my usual exercise choices.  Not just yoga or weights or calisthenics.  But all of the above.

TODAY'S ROUTINE: I started with 50 jumping jacks. Then I began the standing portion of Bikram yoga poses (see image guide below).  Followed by 50 more jumping jacks.  Then down to the mat I went to finish the Bikram series.  Don't forget those 50 crunches next.  Two sets of 10 push ups.  Then 10 dead lift leg raises on each leg. Close out with 50 more jumping jacks.

Doesn't take too long but it will definitely kick your butt!  Mixing in cardio with strength training kicks up the calorie burn and we can all use that!

Try this series out and tell me you aren't tired!

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Capitola Half Marathon - 2012

What a beautiful day for a race in Santa Cruz, California yesterday!  70 degrees and sunny with a light breeze.  Gorgeous.  The Capitola Half Marathon started out in front of the famous Santa Cruz Beach Boardwalk at the crack of dawn 7am.  All us runners piled through the arch set up across the starting line then we were off!  After weaving through some nearby neighborhoods, we made our way to East Cliff and cruised along the ocean.  Beautiful views were endless.  Pleasure Point, one of Santa Cruz's most famous surf spots had waves rolling in.

We continued down through the Capitola Village and looped around to come back up East Cliff.  Half way there!  The hill out of the village though was KILLER...one because it was steep and two because it was the 3rd steep hill that we had conquered by that point!  But I couldn't slow down.  I liked to think that each step I took got me that much closer!  When I was getting to the top of these hills, my breath was noticeable shorter.  What worked for me to get it back without stopping to rest or walk?? Slow your pace down to just under your race pace, and focus on taking slow, deep breaths.  When you can run without breathing through your mouth, return to your practiced race pace!

As I ran back through the course, I was sure to take advantage of the water and refueling stations throughout the race.  If you are a runner that prefers not to carry water bottles or energy packs on you (like me!) then these are critical.  Plenty of water will help prevent cramping.  Then I saw the Boardwalk and knew I was almost there!  Here is a shot of the runners passing the Boardwalk right before the Cowell's Beach finish line.

My finish time was 2hrs 7min!!!  Beat my last half marathon time by 9 minutes!  So proud that I finished strong and so happy and thankful that I had such a supportive team there with me to cheer me on!  Great job to all the runners yesterday and I can't wait for my next race!

Carbo-loading For Your Race!

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Seeing as how I am racing in the Capitola Half Marathon this Sunday, May 20th, I thought this topic was perfect!  Most runners already know that if you are going to be running in a half or full marathon, loading up on extra carbs is a must!  Carbohydrates provide energy for your body throughout the 13.1 or 26.2 miles ahead of you and will help you avoid what is known as "the wall."  The questions become when should you start loading up, how much, and with what exactly???

When you eat carbohydrates, they are stored in your muscles as glycogen.  This is the easiest form of energy for your body.  Fat then is converted to energy. Yes this sounds great...but during a race this is NOT the goal as it is more difficult for your body to do and we want the GREATEST level of energy we can get!  Glycogen is still needed to convert your fat to energy.   Make it easier on your body.  Stay energized!

Some of the carbs that you SHOULD be consuming include:  tortillas, oatmeal, bread, pancakes, waffles, bagels,  or yogurt (go greek!)  Fruit is packed with good carbs, but the high fiber can affect you mid race. If you are a fruit fan like me, try bananas that are great for energy, yet lower in fiber.  

What to AVOID: foods that are high in fat --> like creamy sauces, cheeses, butter, and oils.  High fat foods will only slow you down.  Instead, try jam on your toast instead of butter and for your pasta use tomato sauce.  And folks, EXTRA protein isn't really necessary.

Now the biggest question...HOW MUCH SHOULD WE EAT???  Well, you're in luck...you can't fill up your glycogen stores with just one meal.  Start just 2 or 3 days before your race.  Since the week of your long race should be light in the mileage you are running, the stores will continue to build up.  For a precise formula, check out endurancecalculator.com where runners can include variables such as age, resting heart rate, predicted finishing time, and more.  

Be careful not to eat more calories though runners!  Instead, more of your calories should be coming from carbohydrates.  And as always...remember to really enjoy these few days of extra carbs! ;-)

Can EGGS really be a runner's power food???

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In case you haven't noticed, I am a vegetarian indeed.  But I have contemplated and attempted to go vegan a few times.  Thing is, unless you have access to some amazing whole foods, it is extremely difficult.  That, and the fact that there are may power foods that are critical for us runners that animals have the ability to give us.  There is always a wrong and a right way to eat animal products, so make smart decisions (like choosing FREE RANGE not CAGE FREE or CAGED) but know that you are actively participating in a healthy lifestyle too.  Today we're going to look at how eggs are a great power food for runners and why you should work them in to your diet!

They help you cut your daily intake of calories.  The protein in eggs can hold you over until you are able to make further smart decisions in your diet.  The protein curbs hunger and cravings inching you closer and closer to your goal weight and fitness level.  According to Runner's World, egg protein is easy for your body to absorb, making it a key player in muscle-repair after a long workout or run.

I have a feeling that at this point, you have already thought about the dreaded "cholesterol" rumored to be lurking in those eggs.  Yes it's true...it's in there.  However you are packing in so much nutrition it is far from devastating to your health or diet.  You other option is to choose egg whites like me!  I like them better personally.  And there goes most of your cholesterol!  But how to get the yolk out without breaking it up?? When you crack your egg in half, just pour the yolk back and forth letting the rest fall into the bowl for mixing!

Bone strength is critical for runners too.  Eggs are one of the few natural sources of Vitamin D which allows your body to efficiently absorb calcium making our bones good and strong!  So crack a few open for breakfast, a snack, or try it in your smoothie.

Trust me...your body will thank you!

Aerobic vs Anaerobic - What Kind of Exercise Do We Need?

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Let's start with defining these terms.  Aerobic exercise involves relatively low intensity workouts.  It literally means "with oxygen."  This type of exercise promotes circulation of oxygen to the blood.  Anaerobic refers to exercises "without oxygen."  They tend to be delivered in bursts rather than consistent level energy output.

Benefits of aerobic exercise: There are numerous benefits of aerobic exercise.  It improves cardiovascular performance and lung function as the body adapts to more efficiently utilize oxygen.  It lowers bad cholesterol and raises good cholesterol.   It reduces body fat and is more effective than anaerobic when it comes to weight loss and management.

Benefits of anaerobic exercise: Anaerobic exercises include strength building and flexibility.  Strength building refers to short, more intense movements.  Flexibility exercises assist in the toning and stretching of your muscles.  Anaerobic exercises are definitely more effective in muscle toning and definition.  Also, it aids in the development of greater muscle mass...which leads to more calories burned while at rest.

What are some great ways to get these exercises types covered?  Here are some examples:

• Aerobic: jogging, cross country skiing, swimming laps, spinning, rowing, walking
• Anaerobic: sprints, weight lifting, power yoga, interval training, tennis, basketball

For a balanced workout regimen, be sure to involve both types of exercise.  This will help you BURN FAT and get TONED.  Which is what we are all going for!  Don't overdo any one exercise or sport.  The best way to attain the good shape we are working toward, always keep your body guessing.  For me, I like to run 3-4 days each week with a long run on one of the days.  In between, I practice yoga (bikram) and lift weights for muscle tone and definition.

For specific schedules, you can speak to your doctor or health professional...just reach out! They all enjoy helping you reach your fitness goals :)  Also, feel free to message me or comment if you have any questions!


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Hiking Mount Saint Helena

Today we hiked Mount Saint Helena in Robert Louis Stevenson State Park.  We summited the North Peak which stands at 4,342 feet as the highest point in the San Francisco Bay Area Watershed.  It is of volcanic origin and is surrounded by numerous geysers and hot springs which can be seen while on the climb.  Our hike started out around 9am when the weather was pretty cool.  Be sure, as on every hike you plan, to layer up!  Do your best to avoid cotton clothing.  Instead wear materials that will wick sweat away from your body and will maintain the healthiest and most comfortable conditions for you to climb in all day.

That's my fiance and me at the trail head!  Why do we look so excited?? Well because of the nutritious breakfast in our bellies :)  But seriously, eat a breakfast with whole grains and protein for long lasting energy.  This morning we enjoyed some oatmeal mixed with ground flaxseed and cinnamon complimented by a delicious coffee for the extra caffeine of course.  Toast, fruit, and greek yogurt are also great options if oatmeal isn't your thing.  To maintain your energy throughout the hike, pack snacks!  Granola bars, bananas, and peanut butter sandwiches (AND PLENTY OF WATER) made for a tasty lunch and re-engergized us for the 5.1 mile trek back down the mountain.

...The Fire Road...

Now some information about the trail itself...The first mile to mile and a half consisted of some switchbacks and technical sections.  After that the fire road was how we traveled up. 

...Easterly View... 

Halfway up the view way already magnificent!  Today was sunny and pretty warm but still a bit hazy.  On a clear day, after a storm has passed through perhaps, you can see the snow capped mountains in the distance.

...The Final Summit Push...

A few miles later we had the summit in sight.  The trail doesn't look too bad right??  Psh!  False! It was quite a steep push!  And oh so worth it.  After sweating out the last 1.5 miles we summited and in less than 2 hours.  The views were INCREDIBLE.  360 degrees of mountains, Lake Berryessa, and the Pacific Ocean.

After lunch, we started back and the climb down flew by!  Within 1.5 hours we had made it all the way back to the trail head once again.

...Heading Home...

My last tip for you after a long hike like this??  Have a change of clothes handy along with some fresh wipes to get most of the dirt off!  You WILL thank me for this one.  Nothing like feeling refreshed for the drive back home.  Yes, I know I look tired, but i'm happy too because the hike was amazing!  Not only did we get a chance to check out some insane views of vineyards and mountains, but we burned hundreds of calories today without getting bored!  No gym time.  Just fresh air.  Thank you Mother Nature.

Go out and enjoy it :)

Running A Race. Overcoming Your Obstacles.

 

(that's me in the black)

Today was my first 10k of 2012.  And for a dear friend of mine, it was her first race ever!  We ran the 6.2 miles in just over an hour.  It was Santa Cruz, CA's She. Is.Beautiful PINKEST 5k/10k...for women only.  Some of you fellas might not agree with this and at first I thought it was a little bit silly.  However, hearing the women throughout the race cheer you on as you ran by was encouraging, empowering, and even uniting.

The health factor in training and subsequently running a race is pretty obvious.  Burning calories and building muscle comes with the territory.  However, the excitement that you feel when you are at the starting line is amazing.  The "Can Do" attitude you get from your adrenaline and fellow racers is awesome!  For me, the last mile always flies by.  I find myself pushing my body harder and harder to finish strong.  To feel that flutter when you run across the finish line.  Makes me want to register for my next race before I even get home!

So take some time today, this week, or even this month, and find a race that fits your skill level.  Remember to train properly, eat healthy foods, and know your limits! Throughout this race, and every other race i've done, you see people walking.  THERE IS NOTHING WRONG WITH THIS :) It's called doing what you need to in order to get it done! So don't let the fact that you think you won't be able to run the whole thing prevent you from signing up.  The point is to complete the race course as best you can.  Your best might be winning or it might be simply getting from start to finish.  Just do it.

My last tip for today...find a friend to do it with.  Not only to hold you accountable for training, but for race time support too :)  Experiencing something like this puts every runner on a common ground because every one of us is just putting it all out there.

 

(Me on the left & my friend Deidre on the right)

So get outside and experience a race.  Good luck everyone!


LIVE HAPPY & BE HEALTHY

Detox Diets - Miracle or Myth?

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Detox diets, also known as cleanses, are basically fasts.  Cutting calories to the extreme.  These diets are nothing new.  People have been participating in them for years.  Women seem to be the most concerned when it comes to weight, body image,  and the idea of a miracle diet that might exist somewhere out there.  As nice as it may seem to be able to drink liquids to flush your fat away, you'll actually end up spending about half your day in the bathroom!  So many of these detox diets may start out as a good idea, but the question is are they actually good for you???

Today, most detox diets consist of an unhealthy formula of ingredients with some key product that is supposed to kick start the shedding of fat, like cayenne pepper or vinegar.  But these recipes aren't backed by actual science or regulated by the FDA.  These low-calorie diets are starving your body.  The drop in pounds that you'll notice on the scale isn't really fat.  Bad news guys.  Due to inadequate protein, your body is forced to pull from it's reserves.  Your muscles.  What's even worse is that it's your muscles that continue to burn calories, even when you're not moving.  So what you've just done is put your body behind.

On top of all this,  your metabolism will slow way down in order to compensate for the lack of calories and nutrition.  So when you start eating normally again, you will pack on the pounds much quicker than before.

Not every detox diet is bad however.  They can assist your body in shedding the unnatural toxins that you consume daily.  But be sure to do your research before partaking in just some random recipe you find on the internet or a magazine.  A short term detox or cleanse diet can be helpful, say 3 days maximum (anyone with special dietary restrictions or health needs should consult a physician).  Something like this can give you and your body a fresh start to a healthy diet and way of living.  So be sure to do your research on the diet you are interested in!



BE HAPPY & LIVE HEALTHY!

10 Minute Solution: Rapid Results Pilates

I want to try so many things and take a million different fitness classes.  I even dream of becoming an instructor myself.  But the prices of membership at a studio are insane! We're talking $120-$140 per month for unlimited classes at a Bikram Yoga studio for example.  For the rest of us who have a lingering cash flow...there's Netflix?  Haha yes I know that sounds weird.  But today I tried a Pilates video called "10 Minute Solution: Rapid Results Pilates."  Sounds cheesy (and yes it was a little bit haha) but it actually was a great workout.

Pilates instructor Lara Hudson provides you with five 10-minute workouts targeting different problem areas using a variety of Pilates techniques.  Best part is, if you don't have much time available, you can split the workouts up into quick 10 minute sections, making it super convenient!

The five sections are:

1. Super Tones Buns & Thighs
2. Arm & Shoulder Shaper
3. Waist Slimmer
4. Total Body Blast
5. Slim & Sleek Stretch

Again...sounding pretty goofy...but as someone who does yoga almost everyday, I still felt the burn!  So search this in Netflix and try out a section or two :)

LIVE HAPPY & BE HEALTHY

Guilt Free Vegetarian Pizza

There it is again.  That nagging and gnawing pizza craving that seems to plague the healthy eater.  Solution? This little slice of guilt free vegetarian pizza deliciousness!  Try it out...all products were purchased affordably at Trader Joe's too :)

• ingredients:
• All Natural Sonoma Carb Cutting Tortilla (60 calories)
• Trader Joe's Soy Cheese (60 calories)
• Yves Veggie Cuisine Meatless Pepperoni (30 calories)
• Optional --> Any veggies you want! Spinach, tomatoes, etc. (negligible)
• Optional --> 1/8 cup of finely shredded cheddar cheese sprinkled on top (50 calories)

Next, heat the oven to 350 degrees and bake pizza for 10 minutes.  Enjoy!

This is a maximum of 200 calories! That's it!  Perfect for a snack or with a salad for dinner. So make this guilt-free treat and stay fit.

BE HAPPY & LIVE HEALTHY

Get Motivated & Get Movin'!

If you're anything like me...you have the best intentions, but don't always follow through.  Where's your motivation???  Sometimes it really is a struggle to get past the lack of desire.  To get up each time and get away to run.  To just let it all go.  Your expectations, your stresses, your responsibilities.  But here you are, dreaming of the thinner more beautiful you, right?

Here's the only thing that gets me up and moving...a tangible goal.

Pick a race.  Start with a 5k.  3 months from now.  It's realistic and absolutely doable!  Even if you have never run a mile in your life.  Start out every other day (no not everyday as this can become too time consuming for many and they'll bail) with a mile walk.  Add another mile to your walk after 2 weeks.  Add that third mile after 2 more.  Now that you've hit the distance, you can work on your time.  Each time you go out to do your 3 mile walk, add 1 minute of running until you are running the whole thing!

Here are a few sites you can check out for races here in California...

• http://changeofpace.com/Event_Calendar/calendar.htm - Northern California
• http://www.raceplace.com/ - Southern California
• http://www.theschedule.com/ - California in general :)

And the BEST and MOST EFFECTIVE way to make yourself stick to running is ---> to get your friend to sign up with you!  Support helps make fitness attainable and even contagious.  So reach out and get someone else involved with you...

ATTN: LADIES --> Interested in  getting your first run under your belt but would rather not feel embarrassed in front of anyone but girls...check out 2012's She.Is.Beautiful Run! It's girls only! Sorry fellas :-P  Let me know if you'll be joining us there by liking our My Secret's To Skinny facebook page and leaving a comment.  Hopefully we'll see you there!

BE HAPPY & LIVE HEALTHY

Conquer Your Cravings!

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Stress, work, men, dieting...all of these things can lead us ladies right to the kitchen for those comfort foods! But as soon as our snacking is complete, guilt isn't far behind is it?  Read on to see how to stop the cycle of stress-->food-->guilt-->stress-->food...well, you get the point.

To curb those calorie packed cravings - 

• Avoid triggers: Spend a day or two taking note of where you are and what you're doing when you experience cravings. Take a different route back to your desk instead of walking by the candy bowl for example or avoid that second or third cup of coffee which leaves you craving a sugar boost hours later for energy.
• Stick to a schedule: Now I've mentioned this before, but it's so important that I didn't want to leave it out this time either.  Eat every 3-4 hours to avoid mindless grazing or binging, potentially saving HUNDREDS of calories.
• Be realistic: Don't starve yourself of everything that you love! It's okay to indulge (moderately) a few times a week.  The extra satisfaction is a treat and you will feel like you are still getting to satisfy your need for your special something.

When a craving slams you in the face -

• Wait: Don't give in right away.  Take a few minutes to think it through.  Ask yourself, "Do I NEED this or do I WANT this?"  Decide if this is what you are choosing as your treat and if the proportion is appropriate.
• Find a substitute: Want some ice cream?? Pick up some greek yogurt with fresh fruit and a drizzle of honey instead.  Save those extra calories for another time.
•  Portion control: This is key.  Whether you want few crackers with your soup or maybe an ice cream sandwich for desert...keep the serving size small!  Only have a few crackers or find that 100 calorie desert option.

Nobody is perfect.  Keep this in mind please??? Yes we will all slip and yes we will all crave those naughty foods. But it's how we choose to react and how we control the indulgences.  Not everything is worth the calories.  Try these tips out and watch your healthy diet (and body) progress!

BE HAPPY & LIVE HEALTHY

Are HCG Drops A Miracle Diet???

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Have you heard of the HCG Drops Diet?  It's one of the newest fad diets on the market.  All you have to do is take the (appetite suppressing) drops and the "weight falls off."  Sound sketchy and too good to be true?  Well it is!  So be ware...

Take a minute to visit their website...HCG Diet...all you will find is fluff and testimonials! And, of course, there is no description about what is ACTUALLY contained in the drops.  The description of the "special HCG diet" doesn't even tell you what it includes, just that you will shed all your unwanted and unhealthy pounds...MAGICALLY.  But wait.  It gets more suspicious.  They tell you that you will save money on the foods you will eat.  Know why?  Because YOU WON'T BE EATING!  Come on people! Recognize this!

If you reference the informational packet provided upon purchase, it tells you that you will skip anything with any caloric content for breakfast which is actually the most important meal you could eat all day.  And you daily calorie intake should be between 300-500 each day.  Seriously?!?  This is what classifies the HCG Diet as a "starvation diet" folks.  The average female requires a minimum of 1,200 calories each day and the average male requires at least 1,800.  So what you are doing is forcing your body to eat its stores.  Yes this is ultimately what your goal is. However, all this starvation does is slow down your metabolism.  Once the HCG Drops stop, the weight gain begins again and is often even worse.

Exercise is also forbidden on the diet.  Why would they restrict this if we have always been told to be active?  Well that's because you are consuming far fewer calories than your body needs to simply function. So if you're burning more from exercise, you are starving your body even more.  Long term starvation leads to organ failure and possibly death.  Is your immediate and simultaneously temporary weight loss worth your body's health?  HE*L NO!!!

PLEASE please please do not partake in this diet!  It is terrible for your health and overall well-being.  Instead, please just eat a healthy and balanced low calorie diet combined with sufficient exercise and watch the safe and long term weight loss begin.

LIVE HEALTHY & BE HAPPY

5 Resolutions To Keep!

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Well here we are again...another new year, another set of resolutions to not follow through on.  But let's stop wasting time shall we??  Here are 5 resolutions that you will want to keep for 2012.

1* Try yoga. Not only is it calming, but your body will thank you! Say goodbye to flab and hello to tight and toned muscles.


2* Eat a healthy breakfast.  The point of breakfast is to give your body and metabolism a boost for the day.  Skipping it will only slow you and your energy down.  With no breakfast in your system, your body remains in starvation mode.  This means when you finally do eat, EVERYTHING in your food will stick with you.  Literally.  And this can lead to fat. Not good.


3* Get moving!  And no I don't just mean running, weights, etc...I mean park further away and walk.  Take laps around your office or building on breaks and at lunch.  Don't just throw toys for your dog, but get out and take them around the block. The fresh air will do you good too.


4* Eat 3 meals & 2 snacks everyday.  For us ladies, keep the meals around 250-300 calories each with 100 calorie snacks and guys around 450-500 calories and snacks under 200 calories (depending on activity level of course).  Spreading out your food throughout the day will keep hunger at bay...and the binge snacking!


5* Enjoy dessert...the smart way.  Just because you are eating healthy, doesn't mean you can't enjoy dessert too.  Just make a point to monitor serving size.  Treating yourself is necessary.  Constant worrying will only hold you back in your efforts to shape up.  Ideas: half a mochi ball from Trader Joe's (50 calories), small ice cream sandwich (100 calories), JELL-O Mousse Temptations (60 calories).


Resolutions are meant for new starts and positive changes.  So don't let 2012 be another failed attempt to improve yourself.  These resolutions are realistic and easy to keep.  So good luck and stay strong!


BE HAPPY & LIVE HEALTHY

Easy Vegetarian Dinner Idea For Only 300 calories!

Looks good doesn't it?? And the fact that it's only 300 calories makes it look even better! 100% vegetarian meals make it pretty easy to come up with healthy recipes to help you stay thin and at your goal weight.  Today I'll let you in on a tasty little meal I know that you will truly enjoy that will be sure to fit in to your calorie count for the day.

First start with some natural whole grain rice.  About 1/4 cup uncooked will be enough for one meal.  (However quinoa would also be a good substitution.) Next comes the "meat" of your dinner.  Gardein really got it right with this one!  Their Mandarin Orange Crispy "Chik'n" is DE-LI-CIOUS! Let the contents of the bag defrost then sautee them stirring in the sauce after around 6-8 minutes.  Steam some asparagus on the side simultaneously.  Once it's all prepared mix together your rice bowl.  You will have a light and healthy dish that will fill you up too!

Now I have tried plenty a vegetarian meat substitute and been unimpressed.  But this was excellent!  Make it for dinner and tell me you don't agree...I dare you ;-)

LIVE HEALTHY & BE HAPPY

It's Not All About The Calories

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Now I know that each blog has included tips to a healthier diet and a more nutritious diet.  But a healthy you means more than just watching what you eat and how often you exercise.  True health includes what's in your mind and even your heart.  Emotional health can greatly effect how your body responds to your efforts.


More specifically, reach out to others and let them know we are all in this together.  We are presented with these opportunities each day.  Lennon said it best...

John Lennon

"Imagine"

Imagine there's no heaven
It's easy if you try
No hell below us
Above us only sky
Imagine all the people
Living for today...

Imagine there's no countries
It isn't hard to do
Nothing to kill or die for
And no religion too
Imagine all the people
Living life in peace...

You may say I'm a dreamer
But I'm not the only one
I hope someday you'll join us
And the world will be as one

Imagine no possessions
I wonder if you can
No need for greed or hunger
A brotherhood of man
Imagine all the people
Sharing all the world...

You may say I'm a dreamer
But I'm not the only one
I hope someday you'll join us
And the world will live as one

LIVE HEALTHY & BE HAPPY :)

10 Ways To Cut Calories Each Day!

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Losing weight includes two parts: cutting calories and burning calories.  Here are my top 10 tips that you can follow to cut and burn more calories without changing too much about your diet and lifestyle.

1. Ever notice that many of your skinny friends can't seem to sit still? Fidgeting can burn a couple hundred extra calories each day.  So bounce your feet, drum a beat, and walk fast whenever you can!
2. Use smaller plates and dishes.  You'll eat about 20% less according to Cornell University researchers.
3. Eat without the television.  Being aware of how much you're eating and how full you are becoming is much easier with fewer distractions.
4. Choose the "skinny" coffee/creamer options and size down.  I mean do you really NEED a venti?? If you still think you require an extra boost, then get one more espresso shot.  This can save you a couple hundred calories!
5. Don't eat from the bag! Whatever it is.  Count out one or two servings and literally save hundreds of calories.
6. Serve and sit.  Dishes on the table encourage seconds and even thirds which are unnecessary so leave them in the kitchen! :)
7. When dining out keep it simple and skip the extra side orders.
8. Switch to diet soda or even water and save around 150 calories for each substitution.
9. Skinny cocktails will do wonders for you!  Skip the sugar, liqueurs, and fruit juices.  Instead, go for drinks mixed with soda water, tonic, diet sodas, or citrus.  Some of your sugar packed cocktails can run you over 700 calories!
10. MOST IMPORTANTLY ==> put down your fork when you feel full!

These simple changes can really add up.  Stick to them and you will begin to lose body fat...not just body weight.

BE HEALTHY & LIVE HAPPY!

Why Go Organic?

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Venturing to the organic produce section in the grocery store scares most people.  "It's too expensive" or "It doesn't really make a difference" seem to be common excuses among consumers.  However organic foods, especially fruits and vegetables, can make a huge difference in your overall health and the well being of our planet.

Organic farming methods refrain from using pesticides and other foreign chemicals throughout the growing process.  According to the USDA, organic foods are produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality of future generations.  They do not use fertilizers made with synthetic ingredients, or sewage sludge, bioengineering, or ionizing radiation.  More simply,  these products have less of an effect on the earth, they do not pollute the environment, and they do not harm your body.

Although it can never truly be guaranteed that your organic produce doesn't have any traces of pesticides, the amounts certainly are negligible.  Non-organic foods on the other hand may include growth hormones and harsh chemicals that can affect you in ways ranging from skin irritations to harming your nervous system!  This is your health here...why risk it?

Now price can vary due when buying organic.  But shopping at smaller, natural grocery stores can lessen the gap in pricing from foods grown with pesticides.  But for the most affordable produce...SHOP AT YOUR LOCAL FARMER'S MARKET :)  Make it fun.  Meet up with a friend.  And spread the word about the health benefits of organic fruits and vegetables.

Be aware of what you are putting in your body and do your part to help sustain our planet!


BE HAPPY & LIVE HEALTHY

Watch Those Calories This Thanksgiving!

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The typical Thanksgiving meal will cost you more than an entire day's worth of calories on average.  And if you go back for seconds you might actually consume enough calories to gain an entire pound in one day...that's pretty awful!  Your goal for Thanksgiving this year should be to BE AWARE of what you are eating and how nutritional it really is...or isn't.

Your basic meal on Turkey Day:

1. Turkey:  Anywhere from 100-250 calories depending on your serving size.
• Choose TOFURKEY instead! :)
2. Stuffing: Approximately 100 calories per serving
3. Mashed Potatoes: 100 calories plus another 100 calories from the butter you add
4. Gravy: 1/2 cup = over 200 calories
5. Roll: about 100 calories plus another 100 calories from butter
6. Cranberry Sauce: 1 cup of canned is 420 calories
7. Pumkpin Pie: 1/8 of the pie (no whipped cream) runs around 400 calories
8. Apple Pie: 1/8 of the pie is around 280-300 (no ice cream included)

Total Calories = 1500-1800 calories for just one round!

Keep in mind the drinks that you will also be indulging in and add their calories in your total as well.  Thanksgiving is meant to be a time of giving thanks...not a time of gaining weight.  Don't blow your diet for this one meal.  Be smart about what you choose to eat.  To lower the total calorie count, pick and choose.  Skip the butter if you want some gravy.  Don't pick both.  Pass on the canned cranberry sauce (which is KILLER) and go for homemade instead.  And most importantly, keeps your slices of dessert small as they have the most calories for the least nurtrition.  And always remember "Nothing tastes as good as skinny feels." :)

Happy Thanksgiving!

LIVE HEALTHY & BE HAPPY!