Your smartphone has become an extra appendage, so why not use it to help you lose weight? There are several apps out there designed to monitor your dietary intake, exercise and behaviors-all important components in battling the bulge.
My favorite little resource book is now available at the touch of a finger. This app might make you think twice before ordering your favorite latte.
For healthy recipes: SparksRecipes
Browse by category, course, cuisine or even dietary needs. Each recipe provides directions and nutrition facts.
For exercise: Daily Workouts
This app features videos of 10-30 minute full body workouts developed by a certified personal trainer. The workouts require minimal to no equipment so they can be done in your home, office or hotel room.
Looking for a low-cal, convenient meal or snack? Always! Try wrapping it up. I tend to avoid most wraps at restaurants and cafes because the shell alone can easily pack in 45 grams of carbs or more……that’s equivalent to three slices of bread! And we are not even at the middle yet. To keep it light, make sure you start with a sound foundation……that would be whatever it is that’s doing the wrapping. I make sure I always have low carb, whole wheat tortilla shells in the fridge for this purpose. My favs are Trader Joe’s low-carb tortilla shells (about 45 calories) and La Tortilla Factory’s high fiber tortilla wrap (45 calories, 7 grams of fiber!). Next….fill-er-up
Skinny Breakfast Wraps Fillings:
2 egg whites
1/2 cup cooked spinach
2 tablespoons low fat shredded cheese
2-4 oz fat free Greek yogurt
1/2 cup sliced strawberries
1/2 sliced banana
1 tbsp sliced almonds
drizzle of honey
There you go! An easy, filling, balanced breakfast to-go all under 250 calories.
Looking for a healthy, romantic dinner date with your mans or lady-friend? Stay in, uncork a bottle of red wine and put that pizza stone to work. I no longer accept the stigma that pizza is a forbidden food. This Friday night classic can serve as the foundation of a balanced meal packed with tons of natural nutrition. I like to use the following whole-wheat pizza dough recipe as my base. I typically add in a few tablespoons of wheat germ and flax seed for good measure. Keep the light cheese to a sprinkling and load-er-up with veggies. My go to topping lately has been tossed arugula with lemon zest, pepper and shallots. Need a protein punch? Layer on some turkey sausage or cannellini beans. With all that fiber and satiating flavor it should be easy to keep the serving size in check.
There has been a great deal of buzz in the health and nutrition world about a new study from the Harvard School of Public Health linking red meat consumption to an increased risk in cardiovascular and cancer death. If that wasn’t scary enough, the specifics of the study were astonishing, stating that daily consumption of processed red meat-the equivalent to one hot dog or 3 ounces of sausage-increases these mortality risks by 20%.
In the press release noted that “replacing one serving of total red meat with one serving of a healthy protein source was associated with a lower mortality risk: 7% for fish, 14% for poultry, 19% for nuts, 10% for legumes, 10% for low-fat dairy products, and 14% for whole grains. The researchers estimated that 9.3% of deaths in men and 7.6% in women could have been prevented at the end of the follow-up if all the participants had consumed less than 0.5 servings per day of red meat”
Although the take-home message of this study is to stop eating so much darn red meat, it should also shed some light on the health benefits of incorporating more fish and plant-based protein servings into ones diet. Overall, this study definitely supports the theory that one small life-style change can make a huge difference in health! Since there is no time like the present, start the change today and make this Monday dinner meatless. Need some ideas to get you started:
Toss some edamame on a bed of lettuce for a salad.
Skewer and grill some extra-firm tofu chunks for shish kebobs.
Put your crock-pot to use and make some bean chilli.
It’s not Friday, but you can still make fish tacos.
Lentil soup anyone?
Go out and try a new Indian restaurant or other vegetarian cuisine.