The biggest battle during weight loss seems to be how to cut those non-essential calories from your day to day meal plan to eventually LOSE WEIGHT.
I have seen my mom struggle with Yo Yo dieting and friends of friends go to extreme measures to lose weight. But it's not about that. It's about learning to eat right, educating yourself on what is actually healthy, reading labels to actually know what you are putting into your body and having the right motivation and support system around you.
I know what you're probably thinking- what does she know about having to lose weight? Granted I have never been over weight, but it's for the aforementioned reasons that got me to a point to want to educate myself so I am able to help others. Having psoriasis for over 10 years was another reason to make me want to eat better. Though psoriasis has many triggers, eating right is a great way to start.
Now I am happy to say I am an American Fitness Professionals Associates Certified Nutrition and Wellness Consultant! It is a closer step to eventually becoming a registered dietician.
So with the summer in full swing, I wanted to write about simple ways to cut calories out of your meals. Best thing? You can start them today!
With some help from my wonderful Women's Health, read on and thank me later :)
BREAKFAST cut 100 calories
- Gotta have carbs? Split a whole wheat bagel with a co work and use non-fat cream cheese or sugar free jelly.
- Ditch the Pop-Tart for a slice of high-fiber toast with strawberry jam.
- Scramble together four egg whites instead of two whole eggs. Egg whites are more lean and feel free to season with herbs and spices as much as you want. My tip: serve on a whole wheat English muffin and slice of pepper jack or Swiss cheese, mmmmm!
LUNCH
- Slather your bread with mustard rather than mayo and save 80 calories per TABLESPOON!
- Make your burger with turkey, not beef. Rich tasting, less sodium which will help that stubborn waistline.
- Reach for a bottle of Snapple raspberry white tea instead of Snapple raspberry iced tea. Way less sugar and your taste buds won't know the difference. And white tea has proven benefits including flavonoids, an antioxidant which inhibit the growth of cancer cells and prevent development of new ones.
DINNER
- Substitute a serving of nonfat Greek yogurt for a serving of sour cream- on any meal! My tip- I never eat sour cream. On our Taco Tuesdays, I use yogurt instead, and honestly Chris has said it's best he has ever had (he still doesn't know I switch them, shhhhh!) also, when cooking and a recipe calls for mayo, use yogurt instead. It's the same consistency for way less calories and sodium!
- Use low sodium chicken broth instead of oil to sauté meat or vegetable. Oil loses Most of it's heart-healthy antioxidants when burned at high heat. and the veggies will soak up the broth enhancing its flavors!
- When preparing packaged foods that call for butter or oil, like rice or stuffing, use a broth instead.
HAPPY HOUR
- Ordering a cocktail? Make it on the rocks instead of frozen. Slushy fruit drinks tend to be made with bottled mixers that contain added sugar and syrup.
- Pop the cap off an MGD 64 instead of Killians Irish Red. MGD has 64 calories versus 163 and taste just the same! Chris drinks these and I actually don't mind them when I want the taste of a beer minus the calories.
- Drizzle extra hot sauce, not blue cheese or ranch, on your wings. Ranch is one of the worse dressings for you- sodium ridden and calorie filled, the only time you want this to touch your lips is if you dip your veggies sticks in it!
AT THE DRIVE-THROUGH
- Pass up a Wendy's backed potato with sour cream and chives and chow down on Value Fries instead.
- Crunch on one Taco Bell regular taco (fresco menu pref) instead of a Ranchero Chicken Soft Taco. And load up on all the hot sauce you want- the capsaicin in the peppers and hot sauce are heart healthy.
- Make your daily pick-me-up at Starbucks a skinny (only a 130 cals) sugar free vanilla latte, not a regular one.
- Go for grill marks! Order a flame-broiled chicken sandwich rather than one that's breaded (and usually fried in oil).
ON YOUR SNACK BREAK
- Move your stack of (insert your fav candy here) six feet from your desk- you'll dip in half as often!
- Have a half cup of fresh grapes instead of that little snack box of raisins. My tip- pre pack them the night before, and they're ready to go the next day so you don't have to think about it!
- Lay off the Lay's Classic Potato chips (please!) and have a handful of Rold Gold Pretzels. My new fav snack- pretzel chips. Less sodium and baked not fried.
- Satisfy a crunch craving with baby carrots, instead of potato chips. My tip: stock up on these on your next shopping trip: PopChips! They are not baked or fried. They are pressurized under heat till they pop. Which limits the amount of salt, and partially hydrogenated oil needed and used. You won't ever go back to regular chips again!
Have any snack tips that have worked for you please feel free to share!
As always:
HEALTHY EATING!
- Posted using BlogPress from my iPad
Monday, July 4, 2011
Friday, July 1, 2011
Many Mahalos Maui
Wow, exactly one week to go! It's getting here so fast.
It hit us first here, when our good friends The Shafer family, packed up and moved back to Cali last week. Then we realized, we are not too far behind them.
We have already got a lot of things accomplished:
1. Two out of six bags are fully packed.
2. All our furniture is sold and/or spoken for.
3. Lease ends July, so it worked out perfectly.
4. My cousin and Chris' friend are taking our dishes and pots and pans.
5. We are donating whatever clothes we don't pack - and yes we have already started a pile. (our place is a disaster right now).
6. Our car arrived in Seattle three days ago, a week ahead of schedule. So now we don't have to worry about that.
7. We have narrowed down where we want to live: Ballard or Queen Anne. Going to look at several places once we arrive next weekend, eeek!
8. And get a dog once we get there. This is a little higher on my priority list then it is on Chris'.
We are making our list and checking it twice. Everything is coming to an end here quickly.
Yesterday was my last day of work (for now) at the Grand Wailea. It has been the first and only job I have had since being here. I have met some good people and made some great friends. It was evident yesterday as they got me a cake and card signed by everyone. And my friend Karen even gave me an aloha photo album filled with photos, and a Plumeria sterling silver bracelet. Karen and her husband are actually from Seattle and they have been filling us with all their knowledge, likes and dislikes of Seattle.
Funny story: when I told Karen the possibility of us moving to Seattle she said "oh, you are a total Seattle girl. You all are going to love it there." I sure hope she's right!
Chris and I never expected to stay this long and have made such great friends here. We are truly going to miss this atmosphere, all the adventures we have had(living in a TINY studio for a year; all our gorgeous Hana road trips; my sister and his friends and family visiting us; many Maui sunsets; snorkeling Molokini; surfing in Lahaina; running outside; 80 degree weather EVERYDAY; wearing shorts, tank tops, swimsuits and flip flops or "slippahs" all the time; living right down the street from the beach; several restaurants (but food is not Maui's finest point) and so much more.
I can't begin to describe everything else Chris and I have been through, but we definitely wouldn't change anything. I mean, how many people get to say they started their married life on Maui?! Three more months till outr newly wed phase is "technically" over. But it doesn't mean it will be over for us. Another new adventure. Another new job(hopefully two). Another new home to settle into. Another new dog to complete our family. Another new experience I wouldn't want to take with anyone else but Christopher.
For everything we have done, for all the adventures we have accomplished and for all the people we have met: we thank you for making Maui feel like a second home, taking us in and making us feel like family. Our Maui memories will always be filled with your love, smiles and aloha.
- Posted using BlogPress from my iPad
It hit us first here, when our good friends The Shafer family, packed up and moved back to Cali last week. Then we realized, we are not too far behind them.
We have already got a lot of things accomplished:
1. Two out of six bags are fully packed.
2. All our furniture is sold and/or spoken for.
3. Lease ends July, so it worked out perfectly.
4. My cousin and Chris' friend are taking our dishes and pots and pans.
5. We are donating whatever clothes we don't pack - and yes we have already started a pile. (our place is a disaster right now).
6. Our car arrived in Seattle three days ago, a week ahead of schedule. So now we don't have to worry about that.
7. We have narrowed down where we want to live: Ballard or Queen Anne. Going to look at several places once we arrive next weekend, eeek!
8. And get a dog once we get there. This is a little higher on my priority list then it is on Chris'.
We are making our list and checking it twice. Everything is coming to an end here quickly.
Yesterday was my last day of work (for now) at the Grand Wailea. It has been the first and only job I have had since being here. I have met some good people and made some great friends. It was evident yesterday as they got me a cake and card signed by everyone. And my friend Karen even gave me an aloha photo album filled with photos, and a Plumeria sterling silver bracelet. Karen and her husband are actually from Seattle and they have been filling us with all their knowledge, likes and dislikes of Seattle.
Funny story: when I told Karen the possibility of us moving to Seattle she said "oh, you are a total Seattle girl. You all are going to love it there." I sure hope she's right!
Chris and I never expected to stay this long and have made such great friends here. We are truly going to miss this atmosphere, all the adventures we have had(living in a TINY studio for a year; all our gorgeous Hana road trips; my sister and his friends and family visiting us; many Maui sunsets; snorkeling Molokini; surfing in Lahaina; running outside; 80 degree weather EVERYDAY; wearing shorts, tank tops, swimsuits and flip flops or "slippahs" all the time; living right down the street from the beach; several restaurants (but food is not Maui's finest point) and so much more.
I can't begin to describe everything else Chris and I have been through, but we definitely wouldn't change anything. I mean, how many people get to say they started their married life on Maui?! Three more months till outr newly wed phase is "technically" over. But it doesn't mean it will be over for us. Another new adventure. Another new job(hopefully two). Another new home to settle into. Another new dog to complete our family. Another new experience I wouldn't want to take with anyone else but Christopher.
For everything we have done, for all the adventures we have accomplished and for all the people we have met: we thank you for making Maui feel like a second home, taking us in and making us feel like family. Our Maui memories will always be filled with your love, smiles and aloha.
- Posted using BlogPress from my iPad
Monday, June 20, 2011
Seattle Move - Two and a half Weeks to go!
Two weeks and six days to go till we move - all I have to say is OH-EM-GEE!!
It is starting to get real, my friends.
We shipped our car last week which will arrive in Seattle on Friday, July 8, the day we get in.
We are looking for a place to live as we speak. Found a couple of prospects. But here is the deal. We arrive late Friday night. We will be looking ALL day Saturday and Sunday. But hopefully look and lease on Sat. We will be staying in a hotel that weekend, so finding a place to live is a crucial thing so we don't have to extend our stay. Here I'd a preview on a two places we have been looking at Leva and Ballard on the Park
Chris begins works that next Monday, July 11. Like it's not going to be hectic enough.... But he is so excited to start this next journey.
As for me, I am continuing to look for job opts every day and networking much as I can. If anyone knows someone who knows someone in the Seattle area, please send them my way. I am looking in the areas of PR, marketing, event planning AND/OR health and wellness, as I am now a Certified Nutrition and Wellness Consultant (more to come later). Please keep me posted.
We are starting (read, barely begun) packing and organizing our apartment here. All we have here are our clothes - which, if you know us, is a lot! But it's all summer clothes! We have a couple of jeans and sweaters. But that's about it. It just means more shopping! We have figured out we are probably going to have about 6 pieces of luggage to fly over there. And two that his parents brought with them now, if we need to ship anything back with them.
I am off tomorrow, so I am probably going to start packing up a majority of the clothes we don't use here. And hopefully that will be a start.
As for our furniture: his boss is going to take our bed, my co worker is taking our TV and stand. We still have a couch, two beside tables and a chest of drawers that we may try and sell on good ole Craigslist and get some money. My cousin and Chris's friend will be taking our dishes and pots and pans. That's about all. Cross your fingers we can get rid of all this stuff in the next two weeks!
My last day of work here is June 30, a week and three days from now. As Chris will continue to work(hehe) I will be getting everything else together.... And hopefully getting some time on the beach to soak up the sun before we leave.... Shhhh, don't tell Christopher!
Chris' family is here as well, yay! They will be staying here till July 5 - 3 days before we leave! Trying to get some family time in, in the midst of all this is a little more challenging than you might think.... Ahhhh! but we're happy they're here!
We are also looking into when we can go back to Houston to get all our wonderful wedding presents to ship to Seattle as well as visit family and friends. It can't come soon enough.
That's just a little timeline as to where we are right now. Moving day is going to be here before we know it.
We cant thank everyone enough for all the kinds words, praise, encouragement, support and love. Keep them coming!
I hope you're next two weeks are a little less hectic than ours- here's to getting everything done and ready in the NEXT TWO WEEKS!!
- Posted using BlogPress from my iPad
It is starting to get real, my friends.
We shipped our car last week which will arrive in Seattle on Friday, July 8, the day we get in.
We are looking for a place to live as we speak. Found a couple of prospects. But here is the deal. We arrive late Friday night. We will be looking ALL day Saturday and Sunday. But hopefully look and lease on Sat. We will be staying in a hotel that weekend, so finding a place to live is a crucial thing so we don't have to extend our stay. Here I'd a preview on a two places we have been looking at Leva and Ballard on the Park
Chris begins works that next Monday, July 11. Like it's not going to be hectic enough.... But he is so excited to start this next journey.
As for me, I am continuing to look for job opts every day and networking much as I can. If anyone knows someone who knows someone in the Seattle area, please send them my way. I am looking in the areas of PR, marketing, event planning AND/OR health and wellness, as I am now a Certified Nutrition and Wellness Consultant (more to come later). Please keep me posted.
We are starting (read, barely begun) packing and organizing our apartment here. All we have here are our clothes - which, if you know us, is a lot! But it's all summer clothes! We have a couple of jeans and sweaters. But that's about it. It just means more shopping! We have figured out we are probably going to have about 6 pieces of luggage to fly over there. And two that his parents brought with them now, if we need to ship anything back with them.
I am off tomorrow, so I am probably going to start packing up a majority of the clothes we don't use here. And hopefully that will be a start.
As for our furniture: his boss is going to take our bed, my co worker is taking our TV and stand. We still have a couch, two beside tables and a chest of drawers that we may try and sell on good ole Craigslist and get some money. My cousin and Chris's friend will be taking our dishes and pots and pans. That's about all. Cross your fingers we can get rid of all this stuff in the next two weeks!
My last day of work here is June 30, a week and three days from now. As Chris will continue to work(hehe) I will be getting everything else together.... And hopefully getting some time on the beach to soak up the sun before we leave.... Shhhh, don't tell Christopher!
Chris' family is here as well, yay! They will be staying here till July 5 - 3 days before we leave! Trying to get some family time in, in the midst of all this is a little more challenging than you might think.... Ahhhh! but we're happy they're here!
We are also looking into when we can go back to Houston to get all our wonderful wedding presents to ship to Seattle as well as visit family and friends. It can't come soon enough.
That's just a little timeline as to where we are right now. Moving day is going to be here before we know it.
We cant thank everyone enough for all the kinds words, praise, encouragement, support and love. Keep them coming!
I hope you're next two weeks are a little less hectic than ours- here's to getting everything done and ready in the NEXT TWO WEEKS!!
- Posted using BlogPress from my iPad
Sunday, June 5, 2011
Hello, Seattle!
We are happy to announce that Chris is officially the new Associate Art Director of Seattle Met magazine! Chris will be joining a highly-talented team including Design Director André Mora & Editor in Chief Katherine Koberg and company this July. I’m really excited about this great opportunity and can’t wait to get up there and get to work! Get ready to hear much more about this award-winning publication in the weeks to come…
Some words, from Chris: But, as excited as we are about new beginnings—it’s a bittersweet feeling leaving such a great team behind. MauiTime has been an amazing place to work, and I can’t say enough about what a wonderfully talented group of people they are—and what an amazing product they produce each week. When you see what goes on behind the scenes you gain a new respect for the hard work and dedication that it takes to make such a great weekly happen. They haven’t been just co-workers, but a family here for both my wife and I. So to all my MauiTime peeps—I wish you guys (and gals) the best of luck going forward—although I know you won’t need it. Mahalo, and aloha to our friends.
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