Fast Food Anyone?

I'm honestly not a huge lover of french fries and burgers, but I will admit that every now and again I have the craving for fast food. My favorites for the unhealthy cravings are Wendy’s and Arby’s. Mmmm. But are we aware of what we're really eating when we decide on fast food? Let’s look at some healthy options and advice, just in case you get the occasional craving like me.

What to AVOID:

SUPERSIZED PORTIONS – Don’t supersize anything! At a typical restaurant, a single serving provides enough for two meals. Take half home or split it with someone else.

SALT – This is tough for me, because I LOVE salt! But the high sodium items that fast food restaurants are known for are a major contributor to high blood pressure.

BACON – Few nutrients, high in fat and calories. Are you wanting to add more flavor? Instead of adding bacon try extra pickles, onions, tomatoes, or mustard. Flavor without the fat!

Some extra TIPS:

DRINK WATER with your meal. Soda is a HUGE source of hidden calories.

Be aware of calorie and fat packed “extras”: salad dressings, spreads, cheese, sour cream, etc. You can even ask for no mayo or ketchup, then get the packets and put it on yourself so you can control how much goes on your food. And instead of the fat packed salad dressings, try oil and vinager!

EAT SLOWLY. If you haven’t already heard, it takes time for our bodies to register what we have eaten. Eating slowly relaxes you and prevents you from overeating.

Here are just a few meal options to keep in mind next time you end up at a fast food joint when grabbing a quick meal:

Salads:

Don’t be fooled by thinking salads are always healthy. Obviously most salads tend to contain mostly whole unprocessed food - and those who eat salads do have a higher nutrient intake. But fast food restaurants (and others, as well) tend to have a lot of calorie-dense salads. Stay away from the following, to name a few: Wendy’s Mandarin Chicken Salad (520 calories), Arby’s Sante Fe salad (844 calories), Dairy Queen’s Grilled Chicken Ceaser Salad (800 calories), Café Rio Pork Salad (700 calories).



Sandwiches:
Ask to hold the mayo and cheese on any sandwich or hamburger. It cuts out unnecessary calories and fat! Try some of these:

Wendy’s Jr. Hamburger: 230 calories (without cheese)
Wendy’s Grilled Chicken Go Wrap: 250 calories
Arby’s Market Fresh Turkey & Cheese: 235 calories (Same with the Ham&Cheese. Avoid the Roast Turkey Ranch & Bacon Fresh Market Sandwich at 834 calories!)
Arby’s Junior Roast Beef Sandwich: 273 calories
Chick-fil-A Chargrilled Chicken Sandwich: 280 calories
Chick-fil-A: Spicy Chicken Cool Wrap: 390 Calories


NUGGETS:

Avoid the wings altogether…they are all over 500 calories!
Wendy’s 4 piece chicken nuggets: 190 calories

SIDES:



Wendy’s small Chili (my personal fav!): 190 calories (Large chili 280 calories. Avoid the crackers and cheese, these add just about 100 calories.)
Wendy’s baked potato: 380 calories (WITH sour cream and chives)
Burger King frozen yogurt vanilla: 120 calories (130 for chocolate)
Chick-fil-A Hearty Breast of Chicken Soup: 100 Calories


{And on a side note, just remember...SUBWAY rocks. I know it’s not the French fries and hamburger fast food we sometimes crave, but it’s delicious…and it’s fast! And you can find the amount of calories on every sandwich at the restaurant. Genius.}

Getting some Zzz's

I know, I know…we’ve all heard it a million times. I don’t want to put you to sleep by writing a long, boring and typical article on getting enough sleep. So I’ll keep this short and simple, but listen up! This is probably more important than you realize.

Lack of sleep can lead to many things: moodiness, absent mindedness, irrational decisions, trouble focusing, bad eating habits and weight gain, a poor immune system, anxiety, bad skin, lack of energy, etc.

On the same note, getting too much sleep may be hazardous to your health. It may lead to higher risk for obesity, diabetes, and even premature death. We’ve been brainwashed to think we need 8 hours of sleep a night, but remember that sleep requirements vary by age, stress level, and health. A lot of research actually suggests that 7 hours is closer to the amount of sleep that the average adult needs.

The optimum amount of sleep has been defined as the least amount of sleep possible while still feeling physically energized and mentally alert. So how do you know how much sleep you need? Here’s a test I found online:

First, start with 8 ½ hours of sleep. Make sure you get the full 8 ½ hours. No more and no less.

Second step: The next day, complete the Sleep Optimization Form. This is a simple form to gauge how you feel (physically and mentally) at different times during the day. Because stress, eating habits, and a host of other factors can influence our energy levels and outlook, try to keep all other variables constant.

Third: Repeat Steps 1 and 2 for four nights in a row.

Step four: Reduce your sleep by 30 minutes and start the sleep/test process again for four nights in a row. Keep cutting your sleep in Step 1 by 30 minutes until you reach 7 hours.

Step five: Analyze the data. Review your Sleep Optimization Form and identify which days you felt the best (based on higher scores). If you find that you feel good on 8 ½ hours of sleep, but you also feel good on 7 ½ hours of sleep, you’ve just saved yourself an hour a night and given yourself an extra 30 hours a month to create something.

If you really want to get fancy, you can test 15 minute increments (e.g., 7 hours and 45 minutes versus 8 hours). Remember, we’re trying to identify the absolute minimum amount of sleep you need because every minute you aren’t sleeping is another minute for you.

Once you've figured out your optimum sleep amount, start changing your habits and getting into a routine. Set a regular bedtime and stick with it. Don't drink caffeine six to eight hours before going to bed. De-stress yourself by taking a relaxing bath or doing some relaxing yoga poses. Try some soothing music before bed.

For more sleep advice, try looking here.

{FYI: I find that my sleep cycle plays a HUGE role in my ability to exercise as well. It's a cycle: sleeping more will help you exercise more and exercising more will help you sleep better!}

Happy Healthy Thanksgiving!

Well folks, the Holidays are upon us. Thanksgiving is now two days away, and counting! I love Thanksgiving and everything that comes with it. Being surrounded by family, lots of yummy food, games and traditions...what's not to love? Maybe the average over 2,000 calorie Thanksgiving dinner? Yep, it's a bummer when you hear the numbers.


Let me share a few tips so that you can have a great Thanksgiving Holiday while not feeling guilty!

First of all, make sure you start the day with breakfast. Don't starve yourself before the feast! By starting with breakfast you'll actually get your metabolism fired up and eat less throughout the day. For a healthy breakfast try having two eggs, some fresh fruit and a bowl of warm oatmeal.

Do Thanksgiving excersizes. Some people are hard core and start the day by hitting the gym. {I have to admit, I am not one of those people.} Just remember, you can still stay active while taking the day off! Play some football instead of just watching it, or go on a walk around the block. If you live where I do, the weather will be freezing cold this year and going on a walk or playing football might not be an option... Don't be discouraged, you can still burn some calories inside! Try doing body squats, push ups, sit ups and resistance band excersizes. Go ahead and get creative, turn up the radio and dance around the house! Anything to get a few calories burned before the big meal.

Watch your portion size. Like I've said before, moderation is always the key! Go with smaller portions. And keep in mind there are health benefits in your dinner. Turkey has little fat, is full of protein and is an important source of B vitamins. Cranberries are a great source of vitamin C, and contain compounds that are believed to block certain bacteria that cause infections. Pumpkin is a terrific source of beta-carotene and fiber. Eat plenty of vegtables for your pre-dinner appetizers. And remember to drink plenty of water!

Don't try to deny yourself dessert, or I bet you will end up eating it and over-indulging. Plan on a small slice of pie. Remember, moderation! After the big meal, avoid sitting the rest of the day. Keep active and have fun!

I'm sure we all have plenty to be thankful for this year. Be grateful you are able to have such great food, such a great family and the means to get together to celebrate. Happy Healthy Thanksgiving everyone!!!

Tracking Calories

Would you believe me if I told you that a Nutrition Professor at Kansas State University lost 27 pounds in 60 days on a "Twinkie Diet"?? Well it's true! Click here to read the article.

I don't think this is a diet to go on by any means, but I love the results: if you burn more calories then you eat, you'll lose weight. I've always been a firm believer in "all things in moderation" rather then depriving yourself of foods you love.

So even if you're not in it to lose weight, keeping track of your calories will help you maintain your weight and stay healthy. Try this: register at http://www.thedailyplate.com/.

Registration is free, and the site gives you an estimate of how many calories you should be obtaining every day, and an easy way to track those calories. Try it, I dare you!

{And if you're pregnant, like me, you get to add 300 calories a day to your daily calorie intake. *smile*}

How to clean your face NATURALLY

Mainstream skin care products have always bothered my skin. Have you ever looked at the ingredients in your skin care products? Try something for me: look on the back of your face wash and look at the ingredients. Here is just a few of the most common chemicals that you do not want in your products: Propylene glycol, Mineral Oil, Sodium laurel, Laureth sulfate, Collagen and Elastin, Parabens and Alcohols, Benzophenone, Triethanolamine.

Not long ago I read about the OCM (The Oil Cleansing Method) and decided to give it a try. Why? Because I love the idea of naturally cleansing, no harsh chemicals or weird ingredients on skin. It seems so...right!

It might sound a little odd to clean your face with oil, especially if you have oily skin. But it turns out that oil, alone, will not bring you blemishes. Your skin naturally produces oil because it needs it. It naturally happens.

So I have started using the OCM, and so far I love it! It works like a charm! A lot of people use the OCM twice a day, morning and night. I have found it works best for me just once a night, and in the mornings I use a little Cetaphil gentle skin cleanser and OLAY moisturizer. I know that everyone has different skin types, but I highly recommend giving this a try! After just one cleanse I noticed my face was smoother, and even glowing. It's fabulous!

Here is how the OCM works:

1. Make your cleanser - I use a combination of 50/50 castor oil and EVOO (Extra Virgin Olive Oil). Some people have raved about almond oil, jojoba oil, grapeseed oil, and flaxseed oil. I haven't tried any of those yet, I'm sure I will soon...

2. Gently rub it in - I use about a quarter size and massage it all over on my face. I don't use any water first, just apply it dry. It's recommended to massage the oil for at least a minute, but longer does no harm!

3. Steam your face - Take a washcloth and wet it with hot water, then put it over your face for a minute. This steams out your pours and removes impurities. I love this part, it's like a mini facial every night!

4. Wipe off the oil - Rinse the washcloth out and then gently wipe off the oil. (Make sure you don't miss any spots when wiping it off!)

That's it, you're done. Your face will immediately feel smoother. Most say they don't use a moisturizer after this, and I can see that you really don't need one. BUT I still use my moisturizer just because I can't ever get my face smooth enough!

{If you want to read more on this from an experts website go to: http://www.theoilcleansingmethod.com/}

Soon I'm going to buy some coconut oil and start using it as a shower gel. {Again, read the ingredients in your showering products!} I'm sold on the Oil Cleansing Method. I'm excited to have found such a great result with a natural way to cleanse!

I want feedback-Let me know if you try it and what you think!

Green Smoothies

What is a green smoothie? Green smoothies are fruit smoothies with a vegetable blend. Sounds sort of...disgusting, right? I thought it sounded a little iffy as well, until I tried it! The smoothies look green, but don't be deceived...they taste like the fruit in them! I don't know about you but I generally eat more fruits then vegetables in my diet, although I could use help getting the full amount of daily servings on both. Adding vegetables to fruit in such a delicious way is genius, if you ask me...

Some benefits of drinking green smoothies: I've heard people swear by these smoothies when using them in a weight loss regime. I love the energy you get from these smoothies, it really gives you a boost! You crave less junk food. Some also say that their skin has improved it's "radiance" due to the improvement in your digestive system.

Most recipes call for "a handful of greens", so choose to your liking. Some ideas of the "greens" you can use: Beet tops, cabbage, collard greens, kale, lettuce, radish greens, spinach, mint leaves. Experiment with them and find what tastes best to you! I love beet tops and good ol' fashioned lettuce. I haven't tried mint leaves, but I hear they add yummy-ness (yes, that's a word now) to the smoothies so I will have to try those. I also heard substituting water with coconut water is delicious. Again, I'll have to give that a try!



To save time, you can prepare the greens beforehand and keep them in the fridge. All you have to do is dump everything into the blender, blend, and go. If you're a little lazy like me, you can just get greens in a bag pre-washed and ready to use at the store. So now we really don’t have the excuse, “I just don’t have time to eat healthy!”

It is recommended to use 40% greens, 60% fruit. And be sure to blend thoroughly. Here are just a few recipes I like, and for a few more click here.

2 bananas

1 c. chopped papaya

1 c. orange juice

1 big handful of greens

2 – 3 frozen bananas sliced

1 mango

1 c. water

1 big handful of silverbeet

1 tsp vanilla

1 – 2 c. fresh pineapple chopped

1 banana

1 c. oj

1 c. water

Big handful of greens

1 – 2 bananas

1 – 1.5 c. frozen or fresh pitted cherries (or blueberries)

2 c. water (can use coconut water if desired)

Big handful of greens

So there you go! An easy, convenient, and not too pricey way of getting more green in your diet! I think you'll be happy with these. Try whipping one up for breakfast tomorrow, or even better-breakfast everyday this week! And again, if you don't like the first recipe you try don't forget to experiment. A little more fruit if needed, or try a different recipe. Some I like much better than others.

Drink up, and ENJOY!