Bride to Be Tip: How to dine out smarter and guilt-free

Food is a part of our social interaction. You can stick to your diet all you want- but when you get an invite to have dinner out with friends, or out to a special date night with your sweetie, you should be able to accept and not freak out about what the scale might say the next day. Here are some tips to help you dine out smarter and guilt-free.

1. Prepare before you go. If possible check out the restaurant menu online (if possible) and choose what you will eat ahead of time. 
2. Don't skip breakfast and/or lunch. You don't want to be ravenously starving and dive head first into the bread basket. If you are really hungry, eat a small snack before you leave the house (example: small handful of almonds, a few baby carrots, or a small box of raisins). 
3. Ask how the food is seasoned or prepared. Fish may sound like a healthy idea on the menu, (and it usually is) but if it is blackened- then it's got a layer of grease and salt getting in the way and you are losing the benefits of eating fish in the first place. 
4. Splurge if you must. But pick only 1 item to splurge on. If you really want a glass of wine- got for it. Or if you really want cake for dessert- have it. Just don't have the alcohol, and the bread basket, and the fries, and the cake, and.... (get the point?)
5. Eat half of your meal. Portion sizes are HUGE these days! Split the meal with someone, or eat half and have the other half boxed up. If you have trouble leaving food on the plate, ask the server the bring the box out with the meal and box up half right away. Then you won't be tempted to overindulge.
6. Eat Consciously and Intuitively. Stop eating when you are 80% full. If you overdo it, because "it just tastes SO good!" Box the rest up and you can always eat it later and it will still taste great.

Look for these key words when choosing off the menu:

• steamed
• broiled
• baked
• grilled
• poached 
• roasted

Stay away from menu items that are:

• fried
• crispy
• au gratin
• blackened

Make your 2011 Resolutions a Reality!

This year be smarter about what you set out to achieve in regards to your health and fitness goals for 2011. Contemplate what you aspired to accomplish last year, did you succeed? If so, congratulations! What worked well for you? If you did not achieve your goal last year, here are some tips designed to make your resolutions a reality:

• Pick an attainable (yet still challenging) fitness goal. Don't just say, "I'm going to lose 10 lbs this year." How are you going to do it? 

• Be specific. Instead, tell yourself that you are going to commit to working out 6 days a week. You have to make it part of your everyday routine, just like brushing your teeth! Give it a try and take it week by week, or even just day by day. Once you get started, and see results you will begin to enjoy and look forward to your next workout.
• Fit in a brisk walk during your lunch break, or make it an after dinner ritual with a family member, eager dog, or friend. 
• When given the choice- always take the stairs, and never the elevator.
• Schedule a workout with a friend and hold each other accountable for not flaking out. You can even go as far as making it a $5 or $10 penalty you pay each other if you cancel. (I bet you will show up more often than not, and you might even make some money while getting your workout in!)

• Commit to eating better this year. You owe it to yourself to feel better, look better, and perform your work outs or daily activities better. 

• Start out with baby steps. Ease into adding more fruits and vegetables into your diet. (No one can change overnight, so don't beat yourself up over a slip up here and there, you're human and we have sweet tooths!) 
• Exchange your breakfast cereal for fruit, trade that lunch club sandwich for a fresh green salad, carry almonds with you during the day when hunger hits for a snack, eat lean meat and vegetables for dinner instead of pasta.
• Eat smaller portions more frequently and once you start making healthier choices and enjoy a guilt-free indulgence on occasion, you will surprise yourself by craving healthy options naturally.
• Really listen to yourself, are you eating because you are truly hungry, or are you just bored, upset, or emotional? Intuitive eating and consciously knowing why you are eating is so important for your weight loss results and will banish any post meal guilt.

You CAN do this! Small steps like these will lead to attainable physical results and sustainable daily eating habits to make your resolutions a reality in 2011. 

Chocolate Pretzel Recipe for Christmas ...a crowd pleaser!

Save your sanity and your waistline by making these easy Chocolate Pretzels instead of the time-consuming, and calorie filled Christmas cookies and cakes. This dessert is so simple and you can make a ton of them (aka- give them out as gifts, and please a lot of happy mouths!)

1. Cover a cookie sheet with wax paper and spread out a bunch of Bite Size Waffle Pretzels  
2. Place 1 Hershey Kiss on top of each pretzel. 
3. Bake in the oven at 200 degrees for about 4-6 min (until the hershey kiss melts and softens a little, it will still have the same shape) 
4. Take them out and quickly smash down the kiss with 1 M&M (plain or peanut or get creative and use hugs) on top and in the center of each Hershey Kiss/Pretzel. 
5. Then you let them cool 

They are small, convenient, and satisfy that chocolate salty craving! It sure beats the alternative of eating a slice of cake, pie, or cookies.

Tips to get through the Holiday Season!

The holidays can be a hard time to follow your clean eating rules. There are so many temptations with all the family gatherings and company Christmas parties. But you can still end 2010 being fit and healthy without derailing all the hard work you put in throughout the year.

Here are some tips to help you through:

1. Before you pop that next sugar cookie in you mouth- stop and think, "would I eat this on a 'normal' day?" or "am I hungry or am I just eating cause I'm bored or just because it's there?"
2. Fill up on fruits and veggies first and then eat all the other stuff in small portions. Just a taste of that potato salad will satisfy the craving while allowing you to eat it and enjoy it, but not go overboard.
3. Pass on the Egg Nog! Drink LOTS of WATER! It will help fill you up and keep you hydrated throughout the day. You may not even be hungry when you think you are- being thirsty can disguise itself as hunger.
4. Get in a cardio workout. Take a brisk walk, go for a jog, dance around the living room to your favorite tunes. Getting your blood pumping will keep your body (and your mind) tuned in to your fitness routine and keep you on track to feeling great.
5. Enjoy and savor this time with family and friends. It is what the Holidays are all about!

And remember- don't beat yourself up if you happen to slip up here and there. Your body is smarter than we give it credit for. If you overdo it- your body will naturally not be as hungry the next day in order to regulate correctly. (if you are in tune enough to listen!)
Happy Holidays!

Bride to Be Tip

So you are trying to be on your very best eating behavior to fit into that gorgeous wedding dress. I get it! But we all crave something sweet every now and then after our meal. Here is a great idea for a little dessert that will be a hit with you and your honey, and best of all it's guilt free!


"If you deprive yourself of all the things you crave, you will eventually splurge and be worse off than if you had just given in for a small taste here and there."

(Via theAbsDiet)

Yep, it's still a diet. The ice cream gives you calcium and protein with only a modest amount of fat and refined sugar. Indulge and enjoy

1/2 cup reduced-fat chocolate or vanilla ice cream

1/4 cup berries of your choice, slightly crushed

1 tablespoon chopped nuts of your choice

Starting with the ice cream, layer the ingredients in a small bowl.

Makes 1 serving, Double the recipe for your sweetie!

Need a few ideas to curb that sweet tooth during the day?

Try these little ideas that won't throw you off the healthy eating track. Everything in moderation!

1 chocolate pudding cup
3 mini York Peppermint Patties 
3 bite-size Snickers 
½ cup reduced-fat ice cream

Ever heard of the apple test?

Stop! Don't just start snacking away mindlessly. 

Really think about it. 

Are you hungry enough to eat an apple? 

Yes? then you are hungry. No? then you may just be thirsty.

Veggie of the week

Kale is a superstar veggie!

Why? ...Check out all these amazing health benefits!

• Helps to Prevent Cancer: Sulforaphane, which is formed when cruciferous vegetables such as kale are chopped or chewed, triggers the liver to produce enzymes that detoxify cancer-causing chemicals, inhibits chemically-induced breast cancers in animal studies, induces colon cancer cells to commit suicide.
• Optimize Your Cells' Detoxification / Cleansing Ability
• Great for your Eyes: Carotenoids that Lower Cataract Risk
• Pro-vitamin A: One cup of kale contains just 36.4 calories, but provides 192.4% of the daily value for vitamin A.
• Promotes Lung Health
• A Healthy Dose of Vitamin C for Antioxidant Protection and Immune Support: just one cup of this cooked vegetable supplies 88.8% of the daily value for vitamin C. Vitamin
• Protection against Rheumatoid Arthritis
• A Very Good Source of Fiber
• Calcium-For A Lot Less Calories and Minus the Fat in Cow's Milk
• Vitamin E-rich Leafy Greens Slow Loss of Mental Function
• Cardiovascular Benefits

My momma always said...

"If you think you're hungry... but not really sure... and nothing really sounds good to eat... drink a glass of water....you're probably just thirsty."

YUM!

Yogurt Panna Cotta

So luxuriously creamy, your guests won’t believe it’s made from fat-free yogurt.

low-fat (1%) milk

1 cup

sugar

¼-½ cup

plain powdered gelatin

1 envelope

cold water

2 Tbs.

plain fat-free Greek yogurt

2 cups

pure vanilla extract

1 tsp.

(4 cups) berries

2 pints

Yogurt Panna Cotta

In a large saucepan, heat the milk with the sugar over low heat, stirring, until the sugar is dissolved, about 3 minutes. Meanwhile, in a small bowl, mix the gelatin with the water and let stand for 2 minutes. Whisk the gelatin into the warm milk and let cool.

In a medium bowl, whisk together the yogurt and vanilla extract. Whisk in the milk. Pour ½ cup of the milk mixture into each of 8 serving glasses. Refrigerate until set, about 2 hours. Top with the berries. Serves 8.

Lose weight while you sleep?

Researchers say that how much you sleep and quite possibility the quality of your sleep may silently orchestrate a symphony of hormonal activity tied to your appetite. (via WebMD) 

Coconut Oil

Amazing benefits from Coconut Oil: include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. www.organicfacts.net