Surviving the Holidays!

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So .. holidays is what got me a little last year when I was watching my weight. With Thanksgiving and Christmas around the corner, you’re bound to be around a few sweets and some “not-so-healthy” choices.  So I’m going to give ya a couple tips on how to survive the holidays when your either on a specific diet or just trying to watch your weight. =)

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Its all about having a plan!

  • Know what’s being served- whether that means a few extra workouts through the winter, or just smaller portions of you favorites, have a plan before you go into it blindsided. My aunts are super nice and they understand what I’m trying to accomplish so they do their best to have a few options I can have. I have even just randomly asked what they are planning to make so then if it doesn’t fit into my diet, I can bring something or have a plan for that. If your family gets offended that your not necessarily eating something they prepared, don’t take it personally. Your making these choices for your health, not theirs. Usually people will look at you weird the first time, but as you continue on, they just don’t ask anymore. …. and if its a huuuge ordeal, no offence to them, but that usually means they are insecure with their diet and eating habits and don’t like for others to make it obvious. . . . (which in all reality, you aren’t…. unless you telling your family how all that gravy on their turkey isn’t good for them….. which by the way DONT! .. if they want help, advice, or an opinion, they will ask you for them… otherwise keep some thoughts to yourself lol.)
  • Use a smaller plate- when you start dishing up your food, yes you can still have some of your favs, but first load up a plate of veggies, salad and fruits… then add the other stuff. Don’t over-do it on the other stuff either. But if you do this right, you should be pretty full already from your veggies and fruit. =)… Or skip the appetizers unless they are fruits and veggies.

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  • Eat slower and savor each bite – haha I have trouble with this one because I tend to devour foods, but if you actually sit there and focus on the foods, the texture and the taste, you’ll notice you fill up longer because your actually focusing on it instead of mindless eating. . . .
  • Offer to bring something– This way you’ll know there will be at least an healthy option there and you wont be completely screwed if there isn’t anything healthy. …
  • Remember the bottom line- yes, its the holidays, enjoy it. But don’t make it an excuses to eat everything in sight because your diet doesn’t start till New Years .. that’s just ridiculous…. Start now and you wont have such a hard time. Holidays / weight gain/ and New Years Resolutions do not need to go together. Sure you can have a goal for New Years to “loose some extra pounds” or “be healthier” but that was probably on your resolution last year… am I correct??? Don’t give up on this year just yet! =)

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“Healthy” Fajitas

fajitas

So I love me some Mexican food but when you drench everything in gobs of cheese and green chili, things can get a bit  unhealthy. Here is my “healthy version of fajitas!” …. man I love fajitas

You’ll Need:

  • Steak or chicken, cut into strips.
  • Green, yellow, red bell peppers
  • extra virgin olive oil
  • 1/2 onion
  • Big Romaine lettuce leafs
  • Guacamole ( or make your own with about 1 avocado)
  • Salsa (the hotter the better!! YUM)
  • Low fat cheese (optional)
  • Fajita seasoning

How to:

  1. Heat skillet on medium and put a tablespoon of olive oil in skillet
  2. Cut up peppers and onion into strips. Put into skillet and sauté’. Once they are getting soft add meat strips.
  3. Sprinkle fajita seasoning in mixture.
  4. Place 3 romaine leafs on plate (these are your “taco shells” and spread guacamole in bottom of “shell”
  5. Once mixture is cooked, place an even amount of meat and peppers into each “shell”
  6. Top with salsa and cheese. Serve!
  7. Enjoy!

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You think it’s an easy way to cut calories but……….

So cutting calories for weight loss is an ideal thing to do if your consuming too many (most Americans are), but here are some tricks and tips that may have you thinking your being healthy, when in reality they may be hurting you…. or helping you keep on the weight you want to drop.

chicken thigh fats fats good

  • Picking poultry instead of beef– So yes, lean chicken and turkey are about as clean as clean eating can be but things like the ground up turkey for turkey burgers and such, often have the skin and darker meat ground in as well (things they don’t tell you- those bitches!). Darker meat has more calories when it comes to poultry by the way, that’s why whenever you read most diets, the often revolve around the breast of the bird since its all white meat. Where in retrospect, beef (LEAN beef), can be only 155 calories with 6 grams of fat, as compared to the ground up turkey at 205 calories and 14 grams of fat. *So how to fix– Look for labels that say lean (90%) on either one, beef or turkey.
  • No fat at all! – I know they have had this on the news but there are still people out there that think all fat is bad, and that just isn’t the case. The way fat works is……… Monounsaturated fats  and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol,  and your overall health.. It’s the trans fats, and saturated fats you have to avoid. Fat helps you stay fuller longer and it takes longer for your body to digest, therefore its a good thing because you wont be wanting food every hour on the hour. *So how to fix – Add good, satisfying fats to your food, think avocado, nuts, seeds, olive oil. Plus good fats add loads of yummy flavors! – say no to boring food my lovely’s!
  • Think to yourself if your truly hungry – I have to do this sometimes because we get bored and out of habit, we eat. Its only human and natural to do that I think. But take a minute ( I like to drink a whole glass of water because sometimes your body is honestly just thirsty and wait about 10 minutes to figure out if I’m really hungry or not.) Take a deep breath and decide, if you are ..great eat a small healthy snack, if carrots and hummus or something along those lines doesn’t sound good, then you probably aren’t hungry and your bored. *So how to fix – find something else to take your mind off it. I like to pop some of that Deserts Extra brand gum in my mouth because it craved that sweet taste I’m looking for. They have all kind of flavors from root beer float to strawberry shortcake. I also go for a run, read a book, blog, play fetch with the dogs or even just watch a TV show… anything can help, you just have to find what works for you.

gluten sport real

  • Everything Gluten Free – Don’t get me wrong I personally love gluten free foods. But not all of them are good for you. Just because fruit roll ups say they are gluten free, doesn’t mean you should eat them – don’t, they are full of sugar hhahah. But a lot of gluten free products like take baking with a GF flour for example, its sometimes made with things such as white rice or potatoes.. or both (double whammy). – This kind of flour doesn’t have as much fiber and nutrients as a regular whole wheat flour with the same amount of calories and sometimes even more! *So how to fix- Look for products that are made with quinoa or brown rice, they are a much healthier option and still gluten free. I like Bob’s Red Mill brand personally.
  • Sweet Drinks and Energy Drinks – OK… seriously? Do you really think that double espresso Rockstar is a wise choice for your health? Its full of caffeine (which your probably addicted to if you “need” it or it “helps you wake up and get going” in the mornings), not to mention full of sugar and just plan crap for your body. Do you think our bodies were meant to consume that??? Not so much. Also, most of those sports drinks are virtually calorie free, meaning they are full of fake sugar, even worse, your body doesn’t know how to digest that fake shit.. quit it. *So how to fix- Just stick to water, add fruit to it to make it taste better if you have to.
  • Giving Fruits and Veggies a quick rinse – Yes you should wash them. And yes it does kill off the pesticides, but you have to wash them for long enough. Usually people just lightly dip it under the sink and call it good, and that isn’t enough. Most pesticides have shown to slow metabolism and even mess with your thyroid gland. So yea, you may be getting all your nutrients because you’ve added more produce, but it might be sabotaging your weight loss. *so what’s the fix – Wash for 30 seconds each time. Also you technically can buy organic (another reason why you want try to buy organic when you can…) but not have to worry about washing it because there are no pesticides used in growing it. I wash mine anyways just to be safe…and clean.
  • Store Bought Smoothies- Yes they are healthier, but they may have as many calories as a cheeseburger- depending on which ones you get. They can have as low as 200 to as high as 1000. They add tons of fruit veggies but unfortunately, a shit ton of sugar (which usually fake sugar or syrups.) *So how to fix– Make your own and take it with you. They make serving size smoothie machines that make it super easy as a quick breakfast in the morning.. so you don’t really have an excuse A. not to make breakfast (because so many people don’t eat breakfast) And B. if your trying to loose weight and get healthy.. you need to be eating breakfast. Its just as serious as working out.

banana granola wash

  • Ice cream vs. Frozen yogurt- You’d think so, but it actually have about the same amount of calories and sugars. So how to fix – Make your own yummy healthy “ice cream” I posted a link below about some healthy ice creams on Bodybuilding.com and I also posted an ice cream that’s made out of bananas.

Bodybuilding – http://www.bodybuilding.com/fun/5-healthy-versions-of-famous-ice-cream-treats.html

Frozen Banana recipes – http://www.babble.com/best-recipes/1-ingredient-banana-ice-cream-10-flavor-twists/two-ingredient-banana-cookies-cream-ice-cream/

  • Granola – Yeah it may seem so great with the oats and grains, your getting some good carbs right?? Wrong. If they didn’t use so mush sugar for one, but a lot of those little oats have added fats too to make it “granola”. But good news is that all granola isn’t bad and its super easy to make your own “healthier” version too.  This goes for granola bars as well. Most granola bars are bonded together ..to make them a “bar” with all kinds of syrups and sugars. … And then some add chocolate into the mix too and then they almost become worse than some candy bars!! So… I’m sure you can make your own bars… (***OOO Striking a recipe challenge to post in future!) So how to fix –  make your own! I attached a link below on some fun recipes to try. Also, When picking out granolas in the supermarket try to make sure sugar isn’t in the first 3 ingredients.. and I know its hard, but try not to pic the ones with all the candies in it. . . . its supposed to be a healthy choice, not desert.

Make your on granola!- http://recipes.sparkpeople.com/recipes.asp?food=granola&a=#topresults

  • Anything with the word DIET- Just stop. You know what’s healthy, fruits, veggies and lean meats. Its really not that hard, so stop trying to “wiggle” your way around it and find ways to cheat. You either want to be healthy, or you don’t. Just because something says calorie free does NOT mean its healthy and you should consume it …much less all the time! Whether its soda, a “vitamin-enhanced” water, or even a diet drink (i.e.. Slim fast) if it had fake sugar… its not healthy. Just hear me out…. When fake sugar (sweet n low, aspartame. Just to name a few) enters your body it turns into formaldehyde, Formaldehyde is something scientists use to “preserve and protect”. …..  Ew. Think about it for a minute. Google it. Quit preserving your butt with diet soda ok. So the fix- Drink waters, add fruit to it to make it taste better of your getting boded, I think they do make carbonated waters now a days too if its the carbonation your craving …. but make sure there isn’t fake sugar in it.
  • Bread Galore- Sandwich making has become a “fit” and “healthier option” when your on the go or at work. Well lets take the fact that people love their meat, so you know we either add a bunch of meat (Usually lunch meats, pre-package, and FULL of sodium) Or we get the Meat-iest sandwich we can at Subway. “Cold-cut trio me please!” Then we pile on the mayo, or sugar-laden salad dressings (because you know that don’t buy Organic and Natural brands!) Pile on the smallest amount veggies and a lot of cheese ….on a foot long. So the fix is – So when you do make a sandwhich on some Eziekiel bread, or Udis. … Some OTHER form of Healthy Bread, (how to pick a healthy bread- **coming up in a post soon!) to put your sandwich on.        http://shop.udisglutenfree.com/ppcdo/search/google?gclid=CKuO-IbtlLgCFc1cMgodXUgAzA and please, make veggies the main part of it.

bread diet

Healthier fast food options

So say your on a road trip and you didn’t pack enough healthy food and you have to stop somewhere to eat. Where do you go and what do you eat that’s fast, easy, and still healthy? Well I’m here to help! Here are some options that will still taste good, wont be too hard to find and wont ruin your waistline…. my top choices are Subway, Wendy’s and Chipotle =)

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Grilled Chicken Caesar –  230Calories. 8g of Fat.  33g Protein.  8g Carbohydrates.

Light Roast Turkey or Chicken Deluxe – 260Calories. 5g of Fat. 23 g Protein.  33g Carbohydrates.

Light Grilled Chicken – 280Calories. 5g of Fat.  23g Protein.  33g Carbohydrates.

Side Salad- 25Calories. 0g of Fat.  2g Protein.  5g Carbohydrates.

Grilled Chicken Salad –  210Calories. 4.5g of Fat.  30g Protein.  14g Carbohydrates.

Baked Potato (plain) – 240 Calories. 2g of Fat. 6 g Protein.  50g Carbohydrates.

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Jr. Hamburger-  270 Calories.    9g of Fat.   14g Protein.   34g Carbohydrates.

Baked Potato (plain) –   310Calories.   0 g of Fat.   7g Protein.   72g Carbohydrates.

Baked Potato (with sour cream and chives) – 370Calories.    5g of Fat.  7 g Protein.  72 g Carbohydrates.

Small Chili (without cheese) – 270Calories.   7 g of Fat.   15g Protein.  21 g Carbohydrates.

Grilled Chicken Sandwich – 300Calories.   7 g of Fat.   24g Protein.  36 g Carbohydrates.

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untitledtaco

Bean Burrito – 380Calories.   12 g of Fat.  13 g Protein. 55  g Carbohydrates.

Grilled chicken Burrito –     410 Calories.    15g of Fat. 50  g Protein.   17g Carbohydrates.

Any if the Fresco items are a good choice too! (The Tacos are lighter in calories btw)

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 untitledburger

BK Broiler Chicken Sandwich –    267   Calories.   8 g of Fat.  22 g Protein. 25  g Carbohydrates

Side Salad –     25 Calories.    0g of Fat.  1 g Protein.  5 g Carbohydrates

Frozen Yogurt (Vanilla) –   120   Calories.  3  g of Fat.   2g Protein. 20  g Carbohydrates

Frozen Yogurt (Chocolate) –    130  Calories.   3 g of Fat.  3 g Protein.  21 g Carbohydrates

Chunky Chicken Salad –      142Calories.   4 g of Fat.  20 g Protein.   8g Carbohydrates

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carls

Hamburger –     280 Calories.   9 g of Fat.  14 g Protein.  36 g Carbohydrates

Charbroiled Chicken Salad –    200  Calories.   7 g of Fat.   25g Protein.  12 g Carbohydrates

Charbroiled BBQ Chicken Sandwich –   290   Calories.    3.5g of Fat. 25  g Protein. 41  g Carbohydrates

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 dq

Grilled Chicken Sandwich –     310 Calories.    10g of Fat.  24 g Protein.  30 g Carbohydrates

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 mc

Hamburger –     280 Calories.   10 g of Fat.  12 g Protein.  35 g Carbohydrates

English Muffin –    140  Calories.   2 g of Fat.   4g Protein.  25 g Carbohydrates

Chicken Mc. Grill (without mayo) –     340 Calories.    7g of Fat. 26  g Protein.   45g Carbohydrates

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sub

6″ Veggie Delight (without cheese and … Pile on the veggies!!!) –      200Calories.   2.5 g of Fat.  7 g Protein.  37 g Carbohydrates

6″ Turkey Breast (w/o cheese) –      254Calories.    3.5g of Fat.  16 g Protein. 39  g Carbohydrates

6″ Roast beef (no cheese) –      264Calories.  4.5  g of Fat.   18g Protein.  39 g Carbohydrates

(my fav!) 6″ Subway Club (no cheese)-     294 Calories.   5 g of Fat.  22 g Protein.  40 g Carbohydrates

6″ Roasted Chicken Breast –      311Calories.    6g of Fat.  25 g Protein.   40g Carbohydrates

6 ” Steak and Cheese –      362Calories.   13 g of Fat.   23g Protein.  41 g Carbohydrates

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ljojoj

Hearty Chicken Soup –     100 Calories.  1.5  g of Fat.  9 g Protein.  13 g Carbohydrates

Chargrilled Chicken Salad –     180 Calories.   6 g of Fat.   23g Protein.   8g Carbohydrates

Chargrilled Chicken Sandwich –      280Calories.  7  g of Fat.  25 g Protein.  29 g Carbohydrates

Chicken Club Sandwich –    360  Calories.   13 g of Fat.  30 g Protein. 31  g Carbohydrates

Spicy Chicken Cool Wrap –    390  Calories.    7g of Fat.  31 g Protein.   51g Carbohydrates

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domdomi

12 ” medium pizza. (2 slices) Hand-tossed cheese pizza –    372  Calories.   11 g of Fat.   15g Protein.   55g Carbohydrates

 jak

Hamburger –      250Calories.   9 g of Fat.  12 g Protein.  31 g Carbohydrates

Chicken Fajita Pita –      330Calories.    11g of Fat.   24g Protein.  35 g Carbohydrates

jack

dunk

Reduced Fat Blueberry muffin –      450Calories.   12 g of Fat.   8g Protein.  77 g Carbohydrates

Everything Bagel –    360  Calories.   2.5 g of Fat.  12 g Protein.  67 g Carbohydrates

Garlic Bagel –     360 Calories.   2.5 g of Fat.  12 g Protein.   68g Carbohydrates

Onion Bagel –    350  Calories.  4  g of Fat.   12g Protein.  66 g Carbohydrates

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kfc

Original recipe (whole wing) –      140Calories.   10 g of Fat.   9g Protein. 5  g Carbohydrates

Original recipe (Drumstick) –   140   Calories.   9 g of Fat.  13 g Protein.  4 g Carbohydrates

Honey BBQ Sandwich –    310  Calories.   6 g of Fat.   28g Protein.   37g Carbohydrates

Tender roast Sandwich with Sauce –    350  Calories.  15  g of Fat.   32g Protein.  26 g Carbohydrates

Crispy Strips (3 strips) –      300Calories.    16g of Fat.  26 g Protein.  18 g Carbohydrates

Mashed potatoes w/ Gravy –      120Calories.    6g of Fat.   1g Protein.   17g Carbohydrates

Mac N’ Cheese –      180Calories.    8g of Fat.  7 g Protein.  21 g Carbohydrates

BBQ Baked Beans –     190 Calories.   3 g of Fat.  6 g Protein.   33g Carbohydrates

Cole Slaw –     232 Calories.   13 g of Fat.  2 g Protein.   26g Carbohydrates

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long

Ocean Chef Salad –     130 Calories.    2g of Fat.  14 g Protein.   15g Carbohydrates

Grilled Chicken Salad –      140Calories.   3 g of Fat.   20g Protein.   10g Carbohydrates

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chip

I like the bowls – if you nix the tortilla you save 290 calories!

For this one since you can basically “make” your own meal…. I’m going to post the nutritional facts for each item and you can pick and choose , then at the end just add it all together.

Burrito Tortilla –    290  Calories.   9 g of Fat. 7  g Protein.  44 g Carbohydrates

Crispy Corn Taco Shells (3)-     180Calories.   6g of Fat.   3g Protein.   27g Carbohydrates

Soft Corn Tortilla (3)-     210Calories.  3 g of Fat.   3g Protein.   42g Carbohydrates

Four Taco Tortillas (3)-     270Calories.  7.5 g of Fat.  6 g Protein.  39 g Carbohydrates

Chicken –     190Calories.   6.5g of Fat.  32 g Protein.   1g Carbohydrates

Steak –      190Calories.  6.5 g of Fat.  36 g Protein.  2 g Carbohydrates

Barbacoa –     170Calories.  7 g of Fat.  24 g Protein.   2g Carbohydrates

Caritas –     190Calories.  8 g of Fat.   27g Protein.  1 g Carbohydrates

White Rice-    170 Calories.   4g of Fat. 2.5  g Protein. 31  g Carbohydrates

Brown Rice-    160 Calories.  4 g of Fat.   3g Protein.   31g Carbohydrates

Black Beans-     120Calories.   1g of Fat. 7  g Protein.  23 g Carbohydrates

Pinto Beans –    120 Calories.   1g of Fat.  7 g Protein. 22  g Carbohydrates

Fajita Veggies –     20Calories.  1 g of Fat. 7  g Protein.   22g Carbohydrates

Tomato Salsa –    20 Calories.  0 g of Fat.   1g Protein.   4g Carbohydrates

Corn Salsa –     80Calories.  1.5 g of Fat. 3  g Protein.  15 g Carbohydrates

Green Salsa-     1Calories.  0 g of Fat.  1 g Protein.   3g Carbohydrates

Red Salsa-   40  Calories. 1  g of Fat.  2 g Protein. 8  g Carbohydrates

Sour cream –     120Calories. 10  g of Fat. 2g Protein.   2g Carbohydrates

Cheese-     150Calories.  13 g of Fat.   2g Protein.  8 g Carbohydrates

Guacamole –    100 Calories.   8.5g of Fat.   8g Protein.  0 g Carbohydrates

Romaine Lettuce –    5 Calories. 0  g of Fat.   0g Protein.  1 g Carbohydrates

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