Think Slim | Part 1

To start on the right track you need to get your head in the game.  It ALWAYS starts at mind over matter. When you start thinking a certain way of life, you start living that way of life.  When you start living the thin, healthy, fit way of life, you will see the results (even if it takes a little time).  So here are some tips to start thinking slim.

1.  Dessert is best on a full stomach - This course is eaten last for a reason: Fill up on nutrient-rich foods first, so we don't hungrily take down a hunk of "empty calories" after.  So just take few bites of that treat to satisfy and push it aside.

2.  Swaying is for Trees - A report from the Journal of Consumer Research stated that if a thin pal orders a big meal, her table mates are likely to follow suit.  Lock in your healthful choice first so there is no changing your mind.

3. Food is NOT a trophy - "You deserve a cookie for that!"  We often eat a treat as a quiet celebration instead of tooting our own horns.  Let me tell you, satisfying yourself with say a brownie will be quite short lived (and is often followed with guilt and stress).  Pick a reward that will still feel like a prize the next day... say putting money into that vacation fund! :)

4.  "Because it's there" is a fine reason for climbing Mount Everest, not for eating a treat - Before you reach for the stale donut in the conference room or the sample cookie in the supermarket, ask yourself if you truly want it; and if not... skip it!  Most of the time we don't register these little nibbles as calories, but they do add up!  Create your own motto and rules for these certain occasions.  "I splurge only on dark chocolate  or "Only 5 sweet treats a week".  

5.  If it's sweet, but not fruit, it's NOT breakfast - Doughnuts and danishes and anything of the such may provide a whooping 500 + calories, but they most definitely don't deliver on the energizing protein which will leave you asking for more.  Like to start your day with something sweet?  Try scrambled egg whites with fruit salad.

This will be a great start to the healthier you... watch for more tips and tricks to thinking slim!

oxox, Em

Chili Recipe

Cooking in the crockpot... Yum!

Here is one of my favorite meals in the dead of winter!  It is loaded with protein and sure to warm you up.  This recipe is from my mom's kitchen... with a few twists of my own.

2 15 oz cans pinto beans, rinsed and drained (or substitute red or black beans for the second can... look for what is on sale)

1 28 oz can crushed tomatoes

1 16 oz can kidney beans, rinsed and drained

1 15 oz can hominy, rinsed and drained

1 15 oz can garbanzo beans, rinsed and drained

1 6 oz can tomato paste

1 4 oz can chopped green chilies

1 medium onion, chopped

2 small zucchini, halved and thinly sliced

1-2 cloves garlic

1 1/2 to 2 cups water

1 to 2 tablespoons chili powder (we use hot chili powder in our kitchen)

1 tsp. cumin

1/2 tsp. sugar

1 lb. lean ground turkey (cook first before adding to pot)

This can be made on the stove top (cooks for 30 min to 1 hour) or in the crock pot (cooks for 3 to 4 hours). 

I like to top with some low fat cheese and non-fat plain greek yogurt.

By the way, I think this might just be perfect for super bowl Sunday!

Let me know what you think!

oxox, Em

Be a SMART Party Animal

The Healthier Way To Booze :)

We all like to have a few drinks here and there, and we don't want weight loss to throw off our social life, so here are some great tips I like to keep in mind during happy hour with the girls...

1.  Use only fresh squeezed, 100% fruit juice, or whole fruit when possible - Although fruit juice can still be dangerous, you will cut out any "added" sugars.  It is best to dilute it with either ice or water.  Fruit itself will also add fiber and vitamins.

2.  Choose light alcohol over dark - The dark stuff contains more compounds know as congeners, which worsen hangovers.

3.  Choose seltzer water over other carbonated waters - This will eliminate added sodium and additives.  If using soda for a recipe, choose diet or natural versions.  But be careful, artificial sweeteners have there downfall too!

4.  Limit yourself to one shot per drink - Multi-alcohol cocktails pack in loads of calories, so in this case, size DOES matter.  Try to keep all your drinks around the 8 ounce mark.

5.  Choose nutritious ingredients - Lemon, coffee, ginger, natural honey... they have their own proven health benefits.  You can make your own simple syrup (sugar) with a 1/2 T. honey mixed with 3/4 T. warm water to give you better control of your sugar content.

Now for the best part:  Let's start with 5 of my favorite happy hour drinks that keep the hour happy!

1.  Bloody Mary from scratch - 3/4 cup low-sodium, no sugar added tomato juice, juice from 1/2 a lemon, dash of hot sauce, Worcestershire sauce, fresh ground pepper, and 1 shot of vodka.  Garnish with celery and a lemon wedge.

2.  Cape Codder - Pour 1 shot of vodka and 2 shots cranberry juice (100% juice) over ice, add 2 shots seltzer water and garnish with a lime wedge.

3.  Light & Stormy - Over ice, combine 1 shot light rum and 2 shots of ginger beer.  Add a squeeze of lime for freshness.

4.  Fruit Mojito - muddle fresh mint leaves in the bottom of a glass, add the juice of 1/2 a lime, 1 T. simple syrup, ice, and pour in 1 jigger of light rum with 3/4 cup seltzer water.  To make it a fruit Mojito, also muddle fresh or frozen fruit in the glass before adding the liquid.

5.  Tequila Sunrise - Over ice, combine 1 shot tequila and 2 shots orange juice (100% juice).  Splash with 100% cranberry juice.

Bottoms up!  Do you have a favorite drink that you have given a healthy twist??

oxox, Em

The Butter Swap

Butter... rich and creamy; a perfect way to top toast or the essential ingredient in our baked goods, right? Wrong!  Other than being delicious, butter does not pack a very beneficial punch.  Here are the straight facts:

Looking at the nutrition label, we can see that in just one Tbsp, butter packs a whooping 11g from fat.  This label is from Smart Balance Blended Butter Stick... something someone might pick out if trying to be "health conscious", but if you take a look at the right side there is a comparison to real butter.  While this option is a better pick in saturated fat and cholesterol, is it still worth it to you to waste 100 calories on just butter? Not me... that's why I've put together a list of "healthy swaps" for you to try!

1.  Olive Oil (Extra Virgin is the best) - Yes, the obvious choice, this can be the real deal when it comes to baking and cooking.  Although it still offers its fair share of calories, olive oil has great added health benefits including being loaded with the "good" fats, Vitamins E, A, K, Iron, Calcium, and Amino acids.  It's known to be good to your heart, cholesterol panel, skin, bones, eyes, and your immune system!  Use 3/4 a cup olive oil for every 1 cup of butter in a recipe.  (be careful: if not used in moderation... the calories and fat can still add up!)
2.  Avocados - Another ingredient that is not only delicious but provides additional health benefits.  Try spreading on your toast for a fun twist.  It's benefits, to name a few, include fiber, vitamin C, and potassium, keeping you energized throughout the day.  You can even try baking with avocado.  Sub in 1 cup pureed avocado for every cup of butter a recipe may call for.  (This is one that I have heard a lot about, but have not yet tried... please leave a comment to let me know what you think!)

Applesauce made in sweetpeaskitchen.com

3.  Applesauce - Now this is one of my favorites that tends to surprise a lot of my clients.  It is a fabulous swap when baking sweets because it adds moisture and fiber into your baking and saves TONS on calories. Plus it adds a nice sweet touch.  Use equal amounts of applesauce that you would butter.  Try in cakes, cookies, etc... If you have apples, brown sugar, and cinnamon, you can even make your own applesauce!  Chop 4 apples and microwave until softened (about 4 minutes), transfer to food processor, add 1 T. brown sugar and 1 pinch cinnamon and puree until desired consistency.

4.  Plain, Non-fat Greek Yogurt - This is perfect for when you want to add protein and moisture without a ton of calories.  The baking with this ingredient is not bad either... it creates velvety moist goods and the amount of protein is to die for.  Use a half cup of Greek yogurt for every cup required when baking.

Homemade nut butter by abetterbagofgroceries.com

5.  Nut Butter - My go to food :)  Just like avocados, you can add any nut butters to bagels or toast.  Nuts contain heart healthy fats, potassium, and fiber.  Eating whole grain toast or bagels will also up your health benefits.  This decadent ingredient is always a winner.  You can even make your own with just 2 cups of raw almonds!

That reminds me... I have some baking to do this weekend!  

What other tricks and substitutions have you tried? I'd love to hear from you!

oxox, Em