Quick Switches For A Healthier Day

A friend of mine asked for ideas of things to switch out to live a more healthful lifestyle. 
Here are my suggestions!  (You go girl!)

For Food...

-Cucumber slices instead of tortilla chips.  Dip in fresh salsa for a veggie-full, delicious snack!

-Water (flavored or plain) instead of fruit-flavored drinks and soda

-Low-fat and high protein yogurt or pudding instead of ice cream

-Wheat bread instead of white

-Two slices of low-calorie toast instead of a huge bagel (that's saving you over a 100 calories easily)

-Corn Tortillas instead of Flour Tortillas

- A Popsicle instead of a bowl of ice cream (it's 50 calories per serving instead of 120- and that's for 
 low-fat ice cream!)

-Grilled veggies or meat instead of stir-fried

-Skip the mayo and try a mustard (plain, spicy or honey flavored) instead

-Apple slices with honey or a little PB instead of cookies

-Egg whites instead of the whole egg

-Darker green salads instead of iceberg- more vitamins!

-Omelettes with lots of veggies instead of lots of cheese

-Oranges, tangerines or grapefruit instead of anything- citrus curbs your appetite!

-Strawberries with fat-free cool whip or a little sugar-free chocolate syrup instead of cake

-Cucumber slices, or grilled zucchini or eggplant with a little salt or Mrs. Dash instead of chips

-A baked potato instead of french fries

-A turkey burger or dog instead of all beef (There are great-tasting substitutes now.  My husband even likes
 them and he is a carnivore!)

-Lean chicken on my sandwiches instead of ham (with LOTS of veggies, of course!)

-All veggie lasagna, spaghetti, pizza or manicotti.  Anything with pasta should easily be done meatless because you're already getting lots of filling food from the grains.

-All veggie taco salad, tacos, burritos.  Another easy entree to do meatless once you're using beans and cheese.

-Homemade pizza instead of ordered.  Try new toppings- broccoli, pineapple, chicken, fresh tomatoes after it's done baking.  Make eating interesting!

-Homemade ANYTHING instead of ordered

-All fruit smoothies- no ice cream or added sugar

-Use smaller plates and bowls.  You will see the food take up more space and think you're eating more.  Also, even if you fill your plate or bowl it won't be as much food.  You can always get more food on there later if it's not enough, but if it's there to start with you are more likely to eat something you don't need.

-Cereals high in fiber and protein with lots of milk.  Try measuring out the portion size to see how much you are usually eating in comparison. 

-Mozzarella cheese instead of cheddar (it's lower in fat)

- Have dessert once a week or even more occasionally.  If it's not every day you will appreciate and enjoy 
  it more when you do have it.

-Celebrate by DOING something with someone you love- watch a movie, play a game, visit...instead of
  "treating" yourself to food.

-Even though it can be hard, keep a food journal for a while.  Write down everything you eat to see how much and how often you are consuming.  Most adults need between 1500 and 2500 calories a day.  See how you're doing.  Is there something you can reasonably cut out from your diet to help you live a more healthful and happy life?  Then do it! :)

-Peaches instead of something sweet

-Pickles instead of something salty

Basically, if I get a food craving I ask myself "Is it sweet or salty?"  If it's sweet I try to satisfy it with fruit first, then yogurt or low-sugar pudding, my chocolate-flavored calcium chew or finally a Popsicle.
If it's a salty craving, I start with cucumber slices slightly sprinkled or  a stick of string cheese, or a few slices of lean poultry sandwich meat.  And if I'm hungry but don't think I really should be yet, I drink water or have some celery or salad.


For Exercising...these are ways to get some more movement (and therefore burn more calories) during your day! Please remember that I am not a doctor and you should consult yours before beginning any exercise routine.

-Take the stairs :)

-Park far away so you have to walk further

-Walk through every aisle when you are grocery shopping (except the chip aisle! :))  You will definitely walk farther and you might discover some healthy food options you hadn't considered before.

-Do squats, sit-ups, jumping jacks, jog in place, stretch, step up and down on one of those cool exercise steps or anything else while you are watching TV.  I keep hand weights and one of those elastic bands in a basket by our entertainment center.  TV time is often my exercise time, in that I don't get to watch my show and sit on my butt until I've payed the price. :)  If it takes time to get used to this, try exercising during commercial breaks or for 5 solid minutes and then resting for ten.  Using that second idea you will get 20 minutes of exercise in during an hour-long program and that ain't too shabby!  Plus, if you have little ones you are setting a great example for them.  They might even join you!

-Ride a bike or walk instead of driving

-Pushing a stroller?  Jog while you push it instead.

-Don't have a jogging stroller?  So lunges while you move instead of walking.  This is a great workout and the stroller is there for some support too.  Will you feel dumb doing this? Probably- but ignore that negative inner voice!  Will you look silly doing this?  Maybe to some, but you will also look like you are health-conscious and might inspire someone else!  Will you get stronger from doing this?  Definitely!  So try it out!

-Do squats while you switch your laundry

-Do plies, squeeze your gluteus maximus or stand on your tiptoes while you do dishes or anything else that requires standing for a long time

-Play with your kids (or someone else's- most parents could use a break!) Play tag, leap frog, lift them up to work out your arms, run with them on your back, give them a horsey ride, swing them around, push them on a swing...the possibilities are endless and are pretty much all exhausting!

-Jump!  On a trampoline, with a jump rope, on someone else's bed...lot's of cities have facilities full of bounce houses for all ages.  We spent Sophia's birthday at one..now that's an awesome "activity" in more than one sense of the word!

-Try new classes at the local gym

-Try new fitness workouts on Netflix, on YouTube, rent fitness DVDs from the library or trade with a friend.  Mix it up so your mind and body don't get bored!  This idea of variation comes from my best high school friend who has been exercising 6 days a week for the past 10 years!

-Go walking with a friend.  Or in other words, go grocery shopping or to the mall with a friend- you will walk much further looking at all the things you both want to see. 

-Or walk outside and multitask by getting your vitamin D at the same time.

-Garden

-Play basketball or soccer with a friend.  You don't have to be good, just move it! :)

-Get in plank position (push-up position) and hold it!  This is working your arms, abs, legs, all of you!

-Get enough sleep and good food for your body.  If your body isn't rested and fueled properly it will be harder to keep it moving.

-Turn on some upbeat music.  You will probably find yourself moving faster and more motivated!

-Dance!  Have a daily dance party-3 of your favorite songs at least. Dance alone or with your sweetheart or your kids.  Some of our favorite dance songs are Trains "Hey, Soul Sister," Kris Allen's "Live Like We're Dying" and DJ Sammy's "Heaven"...the extended remix of course!  Movement and good music will get your spirits up, a must for every day, especially if you are trying to live a more heath filled life.

I hope these tips help you get more healthy foods in your diet and movement in your day.  These are the changes I've made in the last few months that have made me stronger, slimmer and happier.

Love,
Eva


 

(Continuing) Healthy Food Ideas...

So, I probably shouldn't even try posting on the weekends. With dates, long runs, and family activities it just doesn't happen! But better late than never, right? So here's the post I've sat down to write three times...also, they changed the blogger site and the formatting is not agreeing with me, so plz bear with me as I figure out how to get the program to listen to me and format how I want it too! :) First, I want to post some internet sites I found recently at the request of a friend... These are diabetes-friendly recipes that are healthy options even for people not suffering from diabetes. Eating like this now can prevent getting the disease later. http://www.heart.org/HEARTORG/Conditions/Diabetes/DiabetesToolsResources/Diabetes-Friendly-Recipes_UCM_313900_Article.jsp http://www.dlife.com/diabetes/diabetic-recipes/ http://www.health.com/health/gallery/0,,20307365,00.html Flipping though these tasty-looking recipes reaffirmed to me my belief that there is a healthy option for every food you love. That truth is what has helped me stick with this change in lifestyle. Love omelettes? Great. Make them with egg whites or egg-substitute and pile on the veggies and low-fat cheese (mozzarella or provolone are lighter options! Love chocolate? Fine, whip out some sugar-free alternative and start baking. Crave mexican? Cook some ground turkey up with taco seasoning. There is always a healthy way to cook the same food! I don't even think about what "I can't have" because all I think about is what "I can have..." The options are endless. Here are some more ideas of low-calorie food options I've come to love... 6. Egg-White Skillet- It's basically what it sounds like. I cook up some eggwhites (which are only 20 calories per egg) with onions, tomotoes, mushrooms and freshly chopped garlic. I don't cook it in butter, but just give my non-stick pana quick spray of vegetable oil. Mrs. Dash helps me season my tasty creation without salt. So yummy and filling!

7. Veggies With Dip or Veggie Sandwiches- I know there are some vegetarians out there so this is a double option. Sliced cucumbers, tomato, celery with a little low-fat peanut butter, sour cream or hummus is a great snack option. For me, the protein is what really makes me feel full, so I also recommend string cheese with veggies, or lean deli poultry slices or tuna. Put it inbetween two veggies for a cute, healthy little veggie-sandwich! 8. A Bowl of Cereal with Lots of Milk (it DOES do a body good!)- Cereal is something else I used to eat four bowls of before feeling full. Now I know to choose cereals with some grains to fill me up faster, but even more important, I finish my milk! Chances are you will be getting most of your protein from the milk so give your body a chance to take that in and digest before filling that bowl of leftover milk with more cereal. You probably don't even need it. :)

9. Popcorn- One of the reasons I felt frustrated and put off healthy eating habits 100% of the time was because I didn't want to feel like I always had to be eating something different from the rest of my family. Popcorn was one of the first foods where I felt like I could make a healthy choice and include my family too. There are tons of light, low-calorie options for this snack. Just look at the label above to see the difference when you use a lighter oil. You can buy portion-sized packets, pop it yourself over the stove and omit the salt, or just use a little I Can't Believe It's Not Butter Spray for some flavor. Best of all, with this food choice you can enjoy your movie and still stick to a healthy lifestyle. 10. Creamy Goodness and Desserts- What else have I filled our fridge with to satisfy our sweettooths? Sugar-free puddings and jello cups, Greek Yogurt, light popsicles (some are only 15 calories), Fat-free cool whip to dip fresh fruit in...really there are SO many low-cal options I couldn't list them all. I can't say that I will always use sugar substitutes, but right now getting my waistline down is what's most important for my heart and health and eating fewer calories is part of that process. I'm finding that while the flavor isn't always quite tha same (although sometimes it is- I LOVE Greek Yogurt and Sugar Free popsicles and chocolate pudding) I'm satisfying a craving for something sweet without indulging and loving it SO MUCH that I have to have third and fourth servings. In other words, in a way I'm satisfied sooner because it's good but not so good I want to have the whole package. :) I hope these ideas for enjoying more fruits and veggies in your diet and ways of swapping out high-fat and calorie foods for lower sugar and lower calorie options make their way into your meal-planning. Again, I just have to mention that I am no a doctor or nutrionist. These are tips I've picked up from reading, watching The Biggest Loser and trying out myself and they are chainging my life. Have a great day! Thank you so much for reading and commenting! I love hearing your ideas too. Love, Eva

Cooking With Kids: 10 Easy, Healthful Food Ideas

I've been wanting to write this post for a while and maybe I'm finally doing it now because yesterday ended up being kind of a food splurge. I didn't feel that great afterwards, even while watching my portion sizes, because the food was high in fat, oil and sugar.

I don't remember where I heard it, but I once heard that the body is so much more adaptable to change than we give it credit for. It's the mind that struggles with the addction- the body can adapt and be done with something long before the person is mentally. Smoking is a great example of that. The body wouldn't generally seize up and die if someone quit smoking cold-turkey. Yes, it would be extremely uncomfortable, but the body would adjust and move on. Yet, how many people wish they could quit but "just can't." It's the mind that's addicted, the body will adapt. Clearly, that's true for food too. My body is already reacting adversely to having these fatty, oily foods in its system again. It's used to eating light and feels better running on this new "cleaner fuel" after only a couple of months. To me, that's incredible.

So what stops us from choosing what's better for our waistlines and arteries? Time? Money? Convenience? Taste? Well, here are 10 options where I don't feel like I have to sacrifice in any of those areas, and best of all MY KIDS EAT IT TOO! Check 'em out...

1. Fruit- It's hard to find a snack that's cheaper and more convenient than a banana or apple. I used to snack on crackers or toast but now I reach for fruit and veggies, easily saving myself a couple hundred calories a day. I say the same thing to my kids, "if you're hungry, eat some fruit." If they don't want it they probably aren't really that hungry (same goes for me.) They love fruit salads and sometimes we'll even mix in some light cool whip for a special treat. This is a great dessert option for summer- you don't even have to turn on your oven!

2. Protein Salads- Notice that word in front of salad? I mean it! Get some protein on your veggies and you will be loving life! I could eat three bowls of salad and not get full but one bowl with a couple ounces of lean poultry or light cheese and I'm set. The kids love some croutons on theirs and that's fine with me if it's helping them get through a healthful salad. Darker greens have more vitamins. Be sure to throw in lots of tomatoes, cucumbers, olives...any veggie you and your kids like. Also, don't waste your calories on the dressing. Go light or use red wine vinegar to make the most of your meal. :)

3. Turkey Pepperonni Pizza- I know, you might be able to taste the difference. But you will also feel the difference and see the difference on yourself by swapping out the fat stuff for a more lean, healthful meat. If convenience is still a must buy cheese oven pizzas and then top it with your own veggies and turkey pepperonni. These usually have thinner crusts and less cheese than delivery, and they are less expensive too. But you can still see the grease dripping off of them, so use sparingly...


If you have the time, you can make these cute english muffin pizzas. These are great because you can buy the wheat or low-calorie bread, and it's easier to watch your portions (especially on the cheese!) Just cover with toppings and cool for a few minutes on broil. My kids love helping make these and eating them too!

4. Smothered Veggies- This is the name I came up with for the following...take one of those Shake n Bake seasoning packages (in the deli section, with cheese...)and use it on zuchinni, tomato, really any veggie of your choice! I love these because they are baked, not fried, and they really get you to want to eat your veggies. Of course, try to choose one that's lower in salt but if you're just transitioning into eating more vegetables, seriously, just be glad you are eating vegetables! :) I made this for the first time a month or so ago and now I can use less and less of the seasoning per veggie serving because my family is more used to eating veggies! It's great, yummy and quick! Gotta love it...

We always do some with the chilen too...

This is the one I used. And no, I am not getting paid to mention their product. :)

OK, since this is turning into the longest post ever, I'm going to write it in two parts. Here is the last suggestion from Part 1...

5. Smoothies- I used to look at smoothies as high-calorie drinks, which they can be. That's probably because I used to always put (just a little) of ice cream in my smoothies. No more! Now it's just ice, fruit, low-fat milk and high protein yogurt. My kids love 'em because they feel like they're part of The Fresh Beat Band and they help create their own recipes by choosing the fruit and logurt flavors. I've found Greek yogurt to be the highest in protein while still being low-cal. I love 'em because we're all eating healthful fruits and dairy. If you don't do dairy, try some low-calorie juice in there too. This is a great oppotunity to mix in some soy powder or protein powder too.

I hope these suggestions are helpful for you today! More on the way tomorrow...thanks so much for reading!!! You all keep me going!! luv, Eva

Yummy Guilt-Free Chocolate Chip Cookie Recipe...

It's the weekend and if you're like my family, you are probably wanting a special dessert. Have no fear! Try out this awesome Chocolate Chip Cookie Recipe I came up with...

Ingredients:
No-Stick Cooking Spray
2 1/2 cups Pancake or Waffle Mix (This is where you can control how healthy these cookies are. I used the 10 Grain wheat Mix from Winco. It made them super filling and I knew I was getting some good grains in my diet.)
1/3 cup sugar
1/2 cup chocolate chips
3/4 cups water (you can add more later if needed)
1/2 teaspon vanilla extract
cinnamon (optional)

Heat your oven to 375 degrees and spray a pan with the no-stick spray.
Combine the pancake mix, 1/3 cup sugar, and chocolate chips.
Add water and vanilla and blend well.
Using an ice cream scoop, shape dough into balls and place on cookie sheet.
If you like, sprinkle cinnamon on top.
Bake until golden brown.
Enjoy in moderation without guilt! :)



These cookies have a slightly cake-like texture becuase the recipe is modified froma chocolate chip coffee cake recipe, but I think they tasted awesome. Let me know what you think! Have a happy weekend! Luv, Eva