10-Second Slim Down Tips from Prevention Magazine

8:28 PM Kelly 0 Comments

In my newfound love of wellness, I have subscribed to many health magazines. It is great to read different articles. This one from Prevention taught me some tips I wasn't aware of and am going to absolutely implement in my daily life.

10-Second Slim Down Tips

Get fast weight loss advice and tips on how to lose belly fat from Dr. Travis Stork of the Doctors


1. Ruin Your Appetite
Consuming a liquid to begin a meal can reduce your total calorie intake by up to 20 percent because it makes you feel full. To avoid having to pound two glasses of H2O, try this: Drink one glass and start with a broth-based soup, like miso, minestrone, or chicken noodle.

2. Sign Up for a Race
If you find a better reason to work out than pure weight loss, you'll be more likely to maintain an exercise program, says a University of Michigan study. Find an event at active.com.

3. Be Realistic
The key to diet longevity is a realistic, flexible eating plan, says Alan Aragon, M.S., a nutritionist in Thousand Oaks, California. Most people eat too little and go into defensive mode when cravings strike. Then they cheat, then feel bad, then resist, and then cheat again. It's an endless cycle. If you're craving Haagen-Dazs, grab a spoon. Just dig in moderation.

4. Ignite Your Fat Burners
Capsaicin, the compound that gives chile peppers their mouth-searing quality, can also fire up your metabolism, according to a study in the Journal of Nutritional Science and Vitaminology. Eat about 1 tablespoon of chopped red or green chiles to boost your body's production of heat and the activity of your sympathetic nervous system. The result is a metabolism spike of 23 percent!

5. Eliminate Added Sugars
According to a USDA survey, the average American eats about 20 teaspoons of added sugar daily, or 317 empty calories. The researchers report that 82 percent of that added sugar can be attributed to soda, baked goods, breakfast cereals, candy, and fruit drinks. What's not on the list? Meat, vegetables, whole fruit, and eggs, along with unsweetened whole-grain and dairy products. Eat accordingly.

6. Scramble to Slim Down
Not only are eggs a great muscle-building food, but they can also help you look less egg-shaped. A 2010 study in Nutrition Research showed that men who had eggs for breakfast ate less over the next 24 hours than those who began their day with a bagel instead. (The cholesterol in eggs isn't a heart threat; cancel the egg-white omelets!)

7. Set Good Goals
University of Iowa scientists found that people who monitored their diet and exercise goals most frequently were more likely to achieve them than were goal setters who rarely reviewed their objectives.


8. Spice Things Up
Ground cinnamon has been shown to help prevent insulin resistance, which means it may slow the sugar in frozen yogurt from passing through your stomach too quickly, thus suppressing the blood-sugar spike. Sprinkle some atop your next cone or cup.

9. Strike Out Overeating
If you skimp all day before eating out, you'll be so hungry that you end up overdoing it. Instead, eat a healthy snack that contains protein and fiber a few hours before your meal. Fat-free yogurt or a small bowl of whole-grain cereal with low-fat milk are smart choices.

10. Practice Mind Over Munchies
Tempted to dive headfirst into your plate when you feel stressed? Try this: Visualize your negative thoughts riding by on a conveyor belt. Label each one ("Big project due at work!"), then imagine it chugging into oblivion. Research subjects at Temple University's Center for Obesity Research and Education say this method has helped them avoid emotional eating.

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Foodie Friday: Healthy Baked Chicken Nuggets

6:03 PM Kelly 0 Comments

Healthy Baked Chicken Nuggets

I have fallen in love with the website: skinnytaste.com. The recipies are often healthy modifications of unhealthy favorites. So far every recipie I have made has been pretty easy! I reccomend checking out the website.

Servings: 4 • Serving Size: 1/4th of nuggets • Old Points: 4 pts • Points+: 4 pts
Calories: 164.9 • Fat: 4.6 g • Protein: 22.1 g • Carb: 7.7 g • Fiber: 0.9 g

  • 16 oz (2 large) skinless boneless chicken breasts, cut into even bite sized pieces
  • salt and pepper to taste
  • 2 tsp olive oil
  • 6 tbsp whole wheat Italian seasoned breadcrumbs
  • 2 tbsp panko
  • 2 tbsp grated parmesan cheese
  • olive oil spray

  • Preheat oven to 425°. Spray a baking sheet with olive oil spray.

    Put the olive oil in one bowl and the breadcrumbs, panko and parmesan cheese in another.Season chicken with salt and pepper, then put in the bowl with the olive oil and mix well so the olive oil evenly coats all of the chicken.Put a few chunks of chicken at a time into the breadcrumb mixture to coat, then on the baking sheet. Lightly spray the top with olive oil spray then bake 8 - 10 minutes. Turn over then cook another 4 - 5 minutes or until cooked though.



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    5 Food Items I Couldn't Do Without

    5:23 PM Kelly 1 Comments


    I will say, the biggest secret to my success is finding food that I consider delicious that falls within my points. These below food items are things I haven''t gone a week without. Looking forward to your meals makes this healthy lifestyle feel mich better. I do not feel deprived at all.

    1) PB Fudge Vitacakes- OBSESSED. I just restocked my freezer with about 40 of these!

    I eat these for breakfast with coffee and a banana and I don't even need a snack before lunch time. I pop these in the microwave for 20 seconds and then the peanut butter chips are all melted. I cannot even tell you how satisfying these are! One of my good friends eats these as dessert and I can absolutely see that.

    3 Points Plus! 100 Calories, Fat-1.5, Carbs- 26, Fiber- 8, Protein-4

    2) Amylu Chicken Burgers- I saw these at CostCo and was intrigued. My sister and I had been looking for a fully-cooked chicken or turkey burger. I work full-time and often times, head to my part-time job after. I need meals that can be quickly thrown together.

    These are good enough to be eaten with no bun or condiments. When I have the points to kill though, I will have this with a bun, pepper jack cheese and mustard. So good!

    4 Points Plus! 150 Calories, Fat- 6.5, Carbs- 3, Fiber- 0, Protein- 22

    3) Subway Turkey and Black Forest Ham on 9 Grain Wheat- Years ago I would get the worst subs, smothered with cheese, bacon and ranch dressing. They were certainly delicious but honestly, I love my turkey and ham, stuffed with veggies (extra pickles) and mustard. No cheese is needed. It is fresh and satisfying and convenient for those days I am on the road.


    7 Points Plus! 280 Calories, Fat- 4, Carbs- 46, Fiber- 5, Protein- 18

    4) Annie's Organic Bunny Fruit Snacks- These are the perfect snack. I have fallen in love with Annie's products. The fruit snacks are good enough, I feel like I am eating candy. They have several flavors and the Berry Patch is my favorite. It is a pretty adequate serving size too.


    2 Points Plus! 70 Calories, Fat- 0, Carbs-18, Fiber- 0, Protein- 0

    5) Cucumber Roll- I love sushi and hand rolls. Whenever I need to go out to dinner I try to go to a Japanese restaurant, I can get a fully-satisfying meal within my points. Ginger salad and miso soup are both 2 points. My favorite spicy tuna roll is 7 and it is worth it. I love vegetable rolls because they are lower in points but dunked in soy sauce they are SO satisfying.

    3 Points Plus! 110 Calories, Fat-3, Carbs-21, Fiber- 0, Protein-2

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    Motivational Monday

    5:08 PM Kelly 0 Comments

    “The difference between the impossible and the possible lies in a person’s determination."

       - Tommy Lasorda


    Today was the first day of a 6 week wellness competition at work. You can compete in either fitness/nutrition. I chose to enroll in each since it is so important to my life. Stay tuned to hear about me winning! I started the week off right, I did a 45  minute, boot-camp style workout. After that I met a co-worker at work and we walked 3+ miles around the campus at work. I put in 10,000 steps before I even clocked in for my day!!


    One of my favorite moments of this journey was going to Self Magazine's Workout in the Park. This day was 4 hours of physical activity in Central Park. I went with my close workout buddy Melanie. We got to meet my crush, Dolvett Quince, personal trainer from the biggest loser.

    There was so many different workout styles that we tried. I wanted to share two that I most certainly enjoyed.

    1) Tabura Fitness- This is a combination of dance, military and endurance training. Instead of regular music, there were live African drums. It really set the pace.

                                                    
    

    The video above is from the Day of Fitness and can show you the workout. It was so much fun and hopefully this is something I can purchase on DVD one day.

    2) LABLAST- The other workout I loved was LA Blast. This was taught by Louie Van Amstel from Dancing With the Stars. This workout was SOOO fun. It is a danced focused workout, with catchy, repetitive moves. You work up a sweat and enjoy doing it! My favorite workout was the Disco workout. This is a new class and soon they will be looking for trainers to do this a gyms.


    

    You can purchase this online here: http://lablast.shop.sportstoday.com/
    There are 5 different levels. After trying the workout once, I needed to buy the DVDs!!

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    It's My Time

    4:55 PM Kelly 0 Comments

    After a few Facebook friends mentioned that I should start blogging, I realized that I needed to get back on it. Being able to blog what is working for me, keeps me motivated and hopefully can motivate others. Health and wellness is such an important aspect of my life that was not here before.

    From my heaviest weight about 3 years ago I have lost 70 pounds. I recommitted to Weight Watchers this past December and  it has really clicked. I have lost a little more than 50 pounds since then. I love working out and enjoy trying new healthy recipies or snacks. I rarely have "cheat" days and I am most certainly not craving junk like I used to.

    The picture to the left is me in the skirt that I wore on my first date with my husband!! It fell right off as soon as I wasn't holding it. A picture like this really gives me some perspective on my progress. I certainly hope people want to join me on this journey as I struggle to lose the last 25 pounds.

    Because it is my time to be who I have dreamed of!

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