diet

January 31, 2019

MORE THAN A DIET


Subtle changes for life long RESULTS.

As we move into February, I hope that everyone’s New Year, New You commitments are in full effect and hopefully you are adhering to those changes.  If you are finding it difficult to stay true to your commitments, then let’s talk about your approach. When you look at weight loss and weight management, you are doing it for the long term, well at least that is how you should be looking at it.  Many of us don’t, myself included, so, I decided to look at my approach and focus on making subtle changes that will give me long term and sustainable RESULTS.

Just as all diets aren’t created equal, you have to first understand your lifestyle and sometimes trial and error may be in order in the beginning.  For some of us who have been on this diet thing for a minute now, we may have to think about what we did when we were successful in the past. With a bit of tweaking, we may come to realize that the promise to making a lifelong commitment to a healthier lifestyle isn’t too far out of our grasp after all.

Here are some tips to get you started on changing your approach.

1.  If going out or if socializing with food is a large part of your social life, you may want to try to be on the organizing end of this and suggest that you meet up for an ACTIVE event, i.e Zumba class, spin class, belly dancing etc.

2. If the event is a dinner at a particular venue.  Pay attention to the calories you have earlier in the day, hence, saving your calories for dinner which will overall have a good effect on your weight in the long run.
Example menu:
Breakfast – Yogurt
Lunch  – Salad w/ Chicken & Apple Cider Vinaigrette
Dinner – Open with plenty of calories to spare
Note: Be mindful of the appetizers.  Try to eat fruit ONLY!

3. Increase your protein to help keep you fuller longer and throughout the day and it helps to stabilize your blood sugar and helps maintain lean muscle mass during weight loss.

I hope these reminders help you with your approach to obtaining a healthier lifestyle that fits your busy schedule.

October 1, 2018

More Than A Diet

Challenges Associated with Getting Back on Track and How to Overcome Them

The level of uncertainty that comes along with weight loss. For this reason alone, I often suggest that we refer to this journey as a lifestyle change.  Now, with all of the other things we have going on in our lives, such as home, job and school issues, how is their time to take on one more challenge one might ask. Well, the trick is to take small steps that will have a huge reward.  Let’s talk about what these steps look like and how we can implement them into our day to day lives.

Weight loss has often been associated with being on a “journey” mainly due to the fact that one never knows when their goal will be achieved.  This fact alone can come with some anxiety due to

Plan of Action

Support System – Setting yourself up to be successful is always the key.  You have to move with intention and make sure that everyone in your immediate circle understands what you are doing and asking them to be on board to support your efforts is a huge first step.

Kitchen Makeover –  DON’T BE AFRAID TO THROW IT OUT.

I live by the notion that if it’s in the house you open the possibility of you eating it.  Get rid of the processed foods “junk food” in your cabinets and refrigerator. All sugary drinks, foods that are made with white flour and high in sodium.  Also including, artificial sweeteners, hydrogenated oils, and refined vegetable oils.

Kitchen Tools –  THIS IS HUGE

Make sure that you have the following:

  • A good set of pots and pans because I can’t tell you how many times I heard people say that they don’t enjoy cooking because their pots are crappie.  I enjoy cooking because I can control what I’m eating.
  • Vitamix blender OR high powered blender
  • Food Processor
  • Crockpot
  • Chopper

Plan your meals (Journal)

I use my journal in the planning phase.  I write in my journal what a perfect meal plan for the week would look like if I wanted to get a certain result.  In other words, I say to myself how/what would I eat if I wanted to lose 3 pounds. Then, I write what I am going to eat for the week and as the days come,  I eat what a wrote. Whenever I journal after, I have eaten, I leave room for mishaps and I often find myself saying “why did I eat that? OR damn, I messed up.

Once you have journaled, then you are ready to shop for ingredients. Shop the perimeter, and buy FRESH because we are what we eat.

Now, we all know that a great body is made in the kitchen, at least 80%, but the other 20% is made in the gym. Just as you plan what you’re going to eat, you have to plan when you get moving. Whether it is in the gym or through an activity, it has to be prioritized because we all need to live a heart-healthy lifestyle full of movement.

Now, with that being said, finding the right Fitness program that can make you feel like you want to be there and isn’t intimidating, fun-filled and filled with RESULTS is what I believe to be the key to your success.  So, I encourage everyone to find a fitness buddy and get started today with no delay.

For more information on SLEEK PHYSIQUE’s many fitness programs, go to

http://sleekphysique.com/programs/

 

March 7, 2018

More Than A Diet

New Year Resolution Check-in

Uh oh… It’s that time of the year again when we ask ourselves are we on track to reach our Summer weight loss goals.  We are all too familiar with the saying “Summer bodies are made in the winter” and now we are heading into Spring. It’s that time of year where we are all thinking, I won’t be able to hide behind my winter coat much longer and then the panic begins to set in.  Well, it doesn’t have to be that way, take a deep breath and remain focused.

Before you know it Summertime will be here and indulgence will be upon us yet again, so where do you want to be on your transformation journey. There’s still plenty of time for damage control if need be.  First, let’s identify the sabotaging behavior and/or trigger points that derailed you in the first place. Secondly, let’s put into place your support system that will hold you accountable no matter what. Thirdly, ACTION, ACTION ACTION, the key to your success.  I believe that a shift in one’s mindset and a sense of mental calmness is hugely attributed to a person’s success, no matter if it is in the workplace or your personal life.

With that being said, let’s March into Spring with positive affirmations and intention that will lead us into the Summer with the right tools to help us gain unmeasurable SUCCESS and a Healthy and Fit BODY.

Here are a few healthy eating strategies to keep in mind yearlong.

  • Eat Before Going to a Party/Bring Your Own Food

Socializing is all about reconnecting with your friends and loved ones. So next time you’re invited to that after work spot for drinks and appetizers or dinner for two, we have a few tips for you.. Eat something before going to that party or dinner. It doesn’t have to be something heavy but something that can prevent you from stuffing your face all night. Another thing you can do instead of stuffing yourself is bringing your own food to the party. That way if you can make something healthier to eat, and if you have to indulge during the party you can eat what you prepared.

  • Concentrate on your meal while you’re eating it

This one might be a little a harder if you’re at a social gathering but paying attention to what you’re eating helps prevent mindless eating. So take 30 minutes out of your day to just eat, with no distractions.

  • Manage Portion Size

This is a tip that is important all year long. The saying “your eyes are bigger than your stomach” is an accurate representation of the way the majority of us eat. Most of us see a plate of any size and decide that we always need a full plate in front of us. This tempts us to try and eat the entire plate. Using an appetizer size plate, or eating in smaller portions could help with maintaining your weight and preventing unnecessary weight gain.

Now that you have some guidelines to help you navigate through the next soirée, have fun, be mindful and enjoy LIFE.

January 31, 2018

More Than A Diet

Steer Clear of Self Sabotage (focusing on healthy ways to handle stress instead of stress eating, etc)

Stress eating word cloud concept

If you’re reading this newsletter we’re assuming you are trying to change your life for the better. People who choose to make changes in their life sometimes revert back to their old ways when things get tough because it’s easier for them. Reverting back to their old ways usually leads to self-sabotaging any progress they made to begin with. Although it’s mostly known for personality traits it is possible to self-sabotage when it comes to your health. Giving up on your health goals is one thing, but subconsciously working against it is another. Stress is one of the main issues that can cause this.

In the last issue, we talked about how to balance a busy life with a healthy one. If you are overstressed in one aspect of your life the other aspects of your life can suffer. Stress eating isn’t a myth, in order to calm yourself down and avoid thinking about the things that are stressing you, you may eat more to provide comfort. If you’re constantly thinking about what you need to do that you haven’t done and how you’re going to add working out on top of that, it can really cause tension and stress.

The moral of this month’s column is to tell you guys to chill out! Your life is already hard enough as it is, no need to bite off more than you can chew. Here are some tips to reduce stress and stop yourself from self-sabotaging:

  • Take a personal day.

Spend a whole da ding things that make your happy. Pay attention to the things that you’ve been neglecting. Treat yo self.

  • Schedule your days.

Instead of worrying about the ten things you have to do in a day and what you might be forgetting. Plan out your days. It might seem strenuous and it’s difficult to stick with it but can help keep you organized and less stressed out.

  • Eat certain foods.

Yes it is easier to indulge in junk food when you’re stressed out but it definitely isn’t better for you. Focus on foods that can help lower your stress level like: berries, avocados, tree nuts, and even chocolate!

& of course.. Work out!

We wouldn’t be an all around fitness company if we didn’t tell you to work out. Working out helps with the feeling of stress and promotes endorphins. Need to get out some pent up aggression? Take a boxing class! Need to feel more relaxed? Take a yoga class. The possibilities are endless.

Take some time out of your day to identify what you’re stressing out about, and then to think about the things you could do to stop stressing. Whether it’s solving the issue, working out, or treating yourself, there are things that can be done to help your situation instead of hindering it.

August 31, 2017

More Than a Diet

The Pitfalls of Healthy Eating On Campus

Let’s go back however many years (we’re not going to ask) when you were a freshman going into your first semester in college. To those of you who have not (or have not yet) experienced being a college student, here’s a little run down. Aside from the excitement of being on your own, making new friends, and making new experiences, there were also some fears. One fear in particular that people tend to have is the freshman fifteen.

We’ve all heard of it, we’ve all seen it, and whether it’s losing 15+ pounds or, more commonly, gaining 15+ pounds- we’ve all feared it. You get to school, eat the food and LOVE it… for the span of about a month, and then you start getting sick of it. That’s where gaining weight comes in, because aside from the amount of partying (that we may or may not still deny to our parents that we did), the amount of sleep we lost by staying up all night studying, we also spent a lot of money on ordering food/stocking up on junk food so that we could avoid those wretched dining halls that we loved a month ago. And this my friends is how we make our way into gaining the dreaded freshman 15.

However, there’s also the concept of losing the freshman 15. These seemingly lucky individuals are also up at late hours of the night studying, they may also be going out to parties, and could also be avoiding the dining halls. The only difference is the way they react to those situations. Instead of stress eating, they probably have less of an appetite throughout the week- which is why the junk food affects them in a different way. For the purpose of this article though, we’re focusing more on the gaining weight aspect of the freshman 15.

Stress, pigging out, and getting no sleep over the course of a few months tend to accumulate. Before you know it you’re home for Thanksgiving and are greeted by comments from your friends and family members on how much ‘fuller’ you got. And unless you’re extremely self-aware, it was probably the first time you were told anything about your weight. Now it’s Spring semester and a part of your new year’s resolution list is to be in the gym 4 to 5 times a week in between classes. Sometimes the resolution will stick, and other times, the resolution will be short lived, and that’s okay.

I’m here to tell you that unfortunately, as many of us may have realized, the myth may actually be a reality. With all things in life, it’s our job to combat it before or after it comes to life. Living a healthy lifestyle is difficult no matter what stage of life you’re in. College is a great place to find yourself, however in finding yourself, you might come to realize that under certain stressful periods, you might not sleep- or sleep too much, you might pig out- or forget to eat, you might be lazy or you might be in the gym every day and at the end of the day, it all comes down to how you prevent or handle the situation.

 

August 31, 2017

Bon Appetit – Food Find

Food Find: Chia seeds

https://draxe.com/chia-seeds-benefits-side-effects/

Ch-ch-cha-chia!

We’re not talking about the whimsical house planter, we’re talking about the seed! The seeds come from the plant Salvia Hispanica, that first gained mainstream attention as the hair that would grow on “chia pets”. It is now much more widely known that these little guys have a lot more to offer than just their looks.

Chia seeds are native to Mexico and Guatemala, and their nutritional value dates back to Aztec warriors who would eat them for a boost of energy. Today, the seeds can be used as a great addition to any dish– from smoothies to yogurt to salads– you name it!

Though the seeds are small, they are mighty. They are one of the top plant-based protein sources, contain more Omega-3 than salmon and contain soluble fiber that aids in regulating digestion. Chia seeds are also a powerhouse of minerals, vitamins, and antioxidants!

And if you still aren’t convinced to try them out, chia seeds are a great addition to meals for anyone trying to lose weight. Because the seeds absorb water in the stomach, they make you feel fuller faster and they’re also rich in zinc, which produces leptin, an appetite regulating hormone.

You can find chia seeds at any store that has a health food section!

And if you still aren’t convinced,

Recipe of the Month: Chocolate Chia Seed Pudding

August 31, 2017

Recipe of the Month

Overnight Chocolate Chia Seed Pudding

Prep time
Total time
Simple, 6-ingredient chocolate chia seed pudding that’s naturally sweetened and so thick and creamy. Loaded with nutrients and perfect for breakfast, a snack, or dessert!
Author: Minimalist Baker https://minimalistbaker.com/overnight-chocolate-chia-seed-pudding/
Recipe type: Dessert, Breakfast, Snack
Cuisine: Vegan, Gluten-Free
Serves: 4
Ingredients
  • 1 1/2 cups (360 ml) Almond Breeze Almondmilk Original Unsweetened
  • 1/3 cup (63 g) chia seeds
  • 1/4 cup (24 g) cacao or unsweetened cocoa powder
  • 2-5 Tbsp (30-75 ml) maple syrup if not blending (can sub 5-9 dates, pitted, if blending)
  • optional: 1/2 tsp ground cinnamon
  • 1/4 tsp sea salt
  • optional: 1/2 tsp vanilla extract
Instructions
  1. Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. If not blending (which I preferred!), sweeten to taste with maple syrup at this time. If blending, you can sweeten later with maple syrup or dates.
  2. Let rest covered in the fridge overnight or at least 3-5 hours (or until it’s achieved a pudding-like consistency).
  3. If blending, add to a blender and blend until completely smooth and creamy, scraping down sides as needed. Sweeten to taste.
  4. Leftovers keep covered in the fridge for 2-3 days, though best when fresh.
  5. Serve chilled with desired toppings, such as fruit, granola, or coconut whipped cream.

July 31, 2017

Bon Appetit – Food Find

Food Find: Jackfruit

 

 

 

 

 

 

 

Large and in charge, the jackfruit is the largest tree-growing fruit with the ability to grow up to 100 pounds! Located in Southeast Asian countries such as Thailand, India and Bangladesh, the Jackfruit tree is a plentiful and versatile fruit. The beauty of this nutrient dense food is its ability to absorb whatever flavor it’s cooked in, much like tofu, and can even be used in both sweet and savory dishes.

The jackfruit is truly a jack of all trades when it comes to nutrition! The super-fruit contains high amounts of magnesium, calcium, vitamin B6 and fiber. So, while the fruit may look unlike any other fruit we have here in the United States, consuming it offers the benefits of boosted immune function and digestion, reduced risk of cardiovascular disease, and it can even help prevent osteoporosis. Jackfruit also contains plenty of antioxidants and phytonutrients, that help rid the body of free-radicals and help fight off certain cancers. The jackfruit, because of it’s versatility and array of nutrients, is a perfect meat substitute for vegans and vegetarians [Interested? Check out our Recipe of the Month].

Looking to try on the Jackfruit for size? Head over to your local H-mart or any Asian market to pick out a fresh fruit or find a canned version to make the cooking process a little easier. Keep in mind that jackfruits can be used for much more than just a meat substitute; they can also be used for soups, chips, flour, and even ice cream! Feel free to get creative with how to use this superfood– there’s plenty to go around!

https://draxe.com/jackfruit/

http://www.epicurious.com/ingredients/facts-tips-recipe-ideas-jackfruit-vegan-miracle-food-article

 

July 31, 2017

Recipe of the Month

BBQ JACKFRUIT SANDWICHES WITH AVOCADO SLAW

This super easy recipe uses jackfruit as a healthy alternative to meat! You can even replace the buns by using lettuce wraps and it only takes half an hour!

Prep Time: 5 mins

Cook Time: 25 mins

Total Time: 30 mins

 

 

 

Ingredients:

BBQ JACKFRUIT

  • 2 20-ounce cans young green jackfruit IN WATER
  • 1/4 cup BBQ seasoning (2 Tbsp brown sugar + 1 tsp paprika + 1 tsp garlic powder + 1/2 tsp salt + 1/2 tsp pepper + 1/2 tsp chili powder)
  • 3/4 cup BBQ sauce (ensure it’s vegan) + more for topping

AVOCADO COLESLAW (optional)

  • 2 cups shredded cabbage + carrots (Trader Joe’s has a great cruciferous veg mix)
  • 1/2 ripe avocado
  • 1 Tbsp maple syrup (or sweetener of choice)
  • 1 lemon or lime, juiced
  • Salt + pepper to taste
  • Water to thin

FOR SERVING

  • 4-6 whole grain vegan buns (GF for gluten-free eaters)
    • Instead of buns, you can opt for lettuce wraps!
  • 1/2 cup roasted salted cashews

Directions:

  1. Rinse, drain, and thoroughly dry jackfruit. Chop off the center “core” portion of the fruit and discard. Place in a mixing bowl and set aside.
  2. Mix together BBQ seasoning and add to jackfruit. Toss to coat.
  3. Heat a large skillet over medium heat. Once hot, add 1-2 Tbsp oil of choice and seasoned jackfruit. Toss to coat and cook for 2-3 minutes to achieve some color.
  4. Add BBQ sauce and thin with enough water to make a sauce. Stir and reduce heat to low- medium and cook for about 20 minutes (up to 35 minutes on low for a deeper flavor).
  5. Remove lid and stir occasionally. TIP: For finer texture, use two forks to shred the jackfruit as it cooks down.
  6. In the meantime, make slaw by adding all ingredients except vegetables (avocado through salt + pepper) to a small mixing bowl and whisk to combine. Thin with water until a thick sauce is made, then add veggies and toss to coat. Set in the refrigerator until serving.
  7. Once the jackfruit has been properly simmered, turn up heat to medium-high and cook for 2-3 more minutes to get a little extra color/texture. Then remove from heat.
  8. Place generous portions of slaw on the bottom buns, top with generous serving of BBQ jackfruit, and cashews. Serve with extra BBQ sauce!
  9. Leftover jackfruit keeps for up to a couple days in the fridge, though best when fresh.

This recipe was found at:

https://minimalistbaker.com/bbq-jackfruit-sandwiches-with-avocado-slaw/

June 30, 2017

Bon Appetit

Food Find

kimchi with Chopsticks on wooden table, korean traditional food

For this issues Food Find, we’re heading to Seoul, South Korea! Kimchi is Korea’s best-kept secret! Fermented cabbage, scallions, and radishes are seasoned to perfection with garlic, ginger, onions, and chili powder spices; making kimchi a Korean superfood. The taste can range from mild to spicy depending on your preference. The best kimchi is usually described as having a spicy flavor and a crunchy texture. Kimchi, filled with A and C vitamins, are high in nutrition and contains very low calories too! What’s more, since fermented foods are mighty detoxifiers and contain high levels of lactobacilli (beneficial bacteria), this makes kimchi ideal for aiding in the digestion process, which will speed up your metabolism leading to weight loss. Another great benefit of the fermentation process is that it creates probiotics that help the body fight off various infections and boost your immune system. So the next time you’re at your natural foods store or Asian market, pick up some kimchi. I promise you, you won’t be disappointed!

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