Healthy Vacation

I am sure all of you were wondering where I have been the past week..... well I was in Disney World! My entire family went down for some much needed vacation, and had such a wonderful time. Disney is such a magical place with so much to do, I may have came home more exhausted then before I left. We went to Hollywood Studios, Blizzard Beach, Magic Kingdom, Animal Kingdom and Epcot.

I know we all dread the unwanted pounds that come along with a week vacation but I am here to share some secrets to help you loose weight while you are gone.

Each morning I enjoyed a bowl of fruit, 2 poached eggs (a great option since it is cooked in water without oil or butter) and a plain English muffin. A larger breakfast than usual, but it actually held me over until dinner so I could skip lunch. We also stopped at a local grocery store and I picked up Organic Mochi rice cakes and water for snacks throughout the week.

Then when dinner came I ordered a salad or french onion soup (without cheese or bread) to fill up before my meal. Then ordered off the appetizer menu to keep portions in check.

The best part was all the walking each day, plus many of the parks have fruit stands which is awesome!!

So as the holidays come upon us and we all travel or enjoy time with loved ones just remember to get up a little earlier for a long walk or bike ride. And don't forget to fill up on fruits/vegs/broth soups to keep you satisfied and making good choices throughout the day.

Have a healthy and happy holiday!!!!

Enjoy the holidays without packing on the unwanted pounds!

I used to be the girl who would indulge over the holidays knowing that come January 1st I would be on a new fast track diet. But as we all know the "lose 20 lbs in 4 weeks" never seemed to happen and I was stuck all year battling the weight I had gained not to mention my free for all eating lead to intense cravings. As I grew more passionate about nutrition and health I realized that the holidays are meant to be spent with family and loved ones and can be a healthy happy time of year.

Here are some helpful tips to start your holiday season off right:

1. Eat breakfast and in some cases lunch- Many people tend to avoid eating all day to "save up" for the big feast. This leads to binge eating and making choices based on hunger not on health. Keep your daily routine even on the holidays. If that means getting up and hitting the gym, do it! Extra activity only helps when we have the special piece of pumpkin pie.

2. Prepare- Every holiday, I pre-plan what I am going to eat. Maybe not exactly but enough that it helps me stick to my plan when filling my plate. It also helps to decide before hand what "treats" I really want to have so I can avoid temptations.

3. Bring a healthy appetizer- If your family is like mine we always have appetizers before the big meal. The best advice is to skip the appetizers all together and focus on helping prepare for the big day or bring a few healthy dishes that you can enjoy without feeling guilty.

4. Practice Moderation- of course it is OK to over indulge slightly during these special occasions but remember this tip "splurge on those items you can only enjoy once a year and skip those that you can have another day". For example if your Grandmother makes a homemade pecan pie... enjoy a small slice, but skip the rolls.

5. Enjoy tea- A cup of peppermint tea is a great treat after a meal that will help prevent picking at left overs

6. Give away leftovers- send your guests home with containers of left overs so you can get right back on track without temptations.

Have a wonderful Thanksgiving!!

Cranberries

I have been doing some research on what type of salad dressing to make for Thanksgiving at my in-laws when I decided on a Cranberry Apple Orange Vinaigrette. Then I received an email from John Doulliard about the health benefits of cranberries that I had to share. Its funny how life seems to always synch up!

This little berry definitly packs a powerful punch! Here are 8 benefits of cranberries sure to make you feel good about having a second helping of cranberries this holiday season:


1 - Urinary Tract Support. The most common cause of UTI's is a virulent bacterium called e-coli. Studies show that cranberries may protect against e-coli adhering to the urinary tract wall and thus decreasing the risk and virulence of the infection.

2 - Gatrointestinal Protection. It turns out cranberries may protect your gut, too. They have the same anti-adhering effect on another dangerous bacterium that is linked to gastric cancer and ulcers.

3 - Heart Health. Numerous studies suggest that cranberries may contribute to the reduced risk of cardiovascular disease, as well as lowering blood pressure.
4 - Cholesterol. Evidence also suggests that the polyphenols, anthocyanins, and ellagic acid in cranberries may reduce LDL oxidation, cholesterol, platelet clumping, and inflammation.

5 - Immunity. According to Ayurveda, cranberries are the lymph-movers of the winter. The lymphatic system drains every cell and transports the immune system. Not surprising that cranberries have such a global effect on the body's wellbeing: better lymph drainage equals better health!

Cranberries also:
6 - strengthen the gums,
7 - protect the prostate
8 - help to curb the common cold!


Most of us don't think of the holiday season as promoting our health very much. So this Thanksgiving, and throughout the winter, don't skimp on the cranberries!

Pumpkin Pie Smoothie

Ingredients
•1 1/2c (or 1 can) pumpkin puree

•1c organic milk* (can substitute almond, soy, coconut or silken tofu)
•1c crushed ice
•1 tsp pure vanilla extract
•1 tsp pumpkin spice
•agave nectar to taste

Preparation
Blend ingredients together. Enjoy!

Optional alterations
•throw a handful of toasted pecans into the blender
•use vanilla yogurt, ice-cream, or a frozen banana for added creaminess
•top with your favorite organic whipped cream
•replace the agave nectar with ginger jam or maple syrup
•serve with a sprinkle of homemade granola, a graham cracker, or a ginger snap cookie

Source: Phenomenal Woman

Happy 4th of July!!!

Start your day off right with a red white and blue oatmeal parfait.

Make your Valentine's day a healthy one!

First of all Happy Valentines Day to all my readers! I just wanted to share a few helpful tips to help have a successful day.

1. Plan your day accordingly. If you are going out to dinner enjoy a light breakfast and lunch.
2. Get exercise in early so you can spluge a little at night.
3. Share dessert with your date.
5. Make sure to eat a small healthy snack before you leave for dinner so you don't over indulge. Oatmeal is a great option as the fiber will keep you full, fruit or a power bar are other great choices.
6. Opt for dark chocolate over milk chocolate. Dark chocolate has more antioxidents, less sugar=fewer cards, more fiber also more iron, magnesium and copper.

2011 is a year all about I CAN! If we make small changes toward a healthy lifestyle then we won't look back in 2012 saying we gave up on our resolutions. This year I have two resolutions.... they are not to lose XX number of pounds or to give up french fries but to make a conscience effort to choose a healthy option.... and if I do choose to eat a slice of pizza, just have one slice not 4. My resolution is to live for health. My second resolution is to follow my passion of nutrition and go back to school. You have heard it first and I commit to myself to gain additional knowledge so I can help others live a longer, happier, healthier life.

My moms New Years resolution is to eat 5 fruits and vegetables each day. What a great way to bulk up meals and keep hunger at bay during the day! So I ask you whats your resolution for 2011?

**I also want to share an eye opening thing that happened to me over the holiday break. I ate "ok" for the past week, didn't go over board but definitely indulged daily and I slept in which reduced my activity levels. Let me honestly tell you that in one week my body now hates me. I have an upset stomach, migraines and fatigue. I never would relate these symptoms directly to my diet but today I pushed myself to get up early, eat a breakfast of oatmeal and berries and head to the gym. Wouldn't you know all those symptoms are gone!? Its crazy what we find when we actually listen to our bodies. So take this experience and start to pay attention to your diet and activity levels, you will notice a drastic change for the BETTER.

I leave you with this inspiring quote I just heard "Many days we talk ourselves out of going to the gym and then are mad that we didn't go. But how many days have we actually gone to the gym then were mad at ourselves for going?"

Wishing you the healthiest 2011!

Hangover Cure

So I am sure we can all relate to a holiday hangover as it seems the parties are endless. My best friend and I were just talking out this topic this morning as the older we get the worse we feel the following day. Dr. Oz has the ultimate cure, 2TB of honey on each cracker... that's it! The fructose in the honey helps you get rid of the alcohol in your system, and make sure to drink plenty of water to rehydrate your brain.

Bows from Magazines

As the holidays approach we can all remember a time when we had a wrapping emergency as we are running out of the house late for a party and we're all out of wrapping paper! Or maybe your just trying to be more conscious of the environment and love to recycle. Well save your old magazines because here is a great way to make a bow from the pages. And don't forget that paper bags, old newspapers, maps, or fabric scraps can be a great eco-friendly gift wrap.

Cut the page lengthwise into nine 3/4" thick strips in the heights shown above. (three 11", three 10", two 9", one 3.5") Its best if the strips are mostly the same color.

Twist each strip to form loops at both ends. Make a circle out of the smallest. Secure ends with a piece of double stick take.

Layer and stick starting with the longest strips. End with the circle in the center.

Wholeliving December 2010

Halloween Weight Loss Strategies

Halloween is a holiday associated with CANDY, CANDY, and more CANDY! But there are some simple tips that can help navigate us through this holiday and see weight loss results at the scale.

This is my go to trick when it comes to buying Halloween candy for neighborhood trick or treaters. Buy a candy that you dislike, one that won't tempt you every time you walk by.

Instead of staying home handing out candy, take your children out trick or treating and get in exercise during this holiday, walking house to house. If you don't have children walk around and enjoy all the costumes and decorations in your neighborhood. Don't forget to leave a bowl of candy on your porch for those kids that visit your home while your gone.

While I was a kid our favorite house to visit on Halloween was the one that gave out small toys instead of candy. This year Silly Bandz are all the rage, so this is a great substitution for candy and will make your house a sure favorite.

Lollipops are a great candy to pass out as they take a long time to eat and are usually low in calories. So if you do munch on one or two, it won't derail your diet. Tootsie Pops are a great choice and are only 60 calories per lollipop.

Happy Halloween!!

Getting Back on Track!

I had a great question from one of my readers that I wanted to take a moment and answer.

Question- "I need a post on how to get back in the swing of working out after a holiday weekend with entirely tooooo much good eating!"

First of all thank you for the question! I think we can all agree that we encounter this issue probably one too many times each year. When the holidays are over we find ourselves reaching for bigger and looser clothing and lack the motivation to get back on track eating right and exercising. It can be a vicious cycle but we can break it!

•Get moving. It may be the last thing you feel like doing, but getting the blood flowing is the perfect remedy for a food hangover. Think simple -- walking, light strength training, or yoga. Even a few minutes can boost your mood and your energy levels.
•Drink water. That bloating you're experiencing could be due to an overload of salt, which can cause water retention. Many holiday favorites contain way more salt than the body needs, so drinking extra water can help you get rid of the extra bloat.
•Eat lightly. After eating too much, you may be tempted to declare, "I'll never eat again!" You may also be amazed that you're actually hungry after all that eating. Starving yourself, however, isn't the answer. Nibble on light fare such as salad, soup, sandwiches and fruit to give your body nutrients without overloading it with calories.
•Make a plan. One of the worst side effects of eating too much is the guilt that comes after. Guilt is sometimes inevitable, but you can use that feeling to motivate you into something better. Make a plan for the next few days for how you'll get back on track with your eating and exercise. Just the act of planning can make you feel better...just make sure you follow through.
•Plan for the future. Last, take some time to think about the mistakes you made this season and what you can do to avoid those same mistakes in the future. Doing this can also help you make good choices more consistently so that overindulgence isn't a frequent problem.
*About.com

Also as we enter the fall season enjoy this gorgeous weather and exercise outdoors. We will also begin to get back into a routine now that summer is behind us, so take some time to plan activity into your calendar.