Tips on eating out, the healthy way

The average American adult eats out or buys a snack 5.8 times a week. That’s almost once a day. This wouldn’t be a big deal if restaurants were as healthy as the food you make in your own kitchen.

2013_Lunch_Infographic

Among other ingredients, restaurants use large amounts of butter and oil to prepare their dishes, which is how the dishes become so unhealthy.

Eating out isn’t a bad thing though. It’s great for socializing, and let’s be honest, when you just don’t feel like cooking (hello, weekends!). How can you go out to eat, but still eat healthy? I’ve got some tips for you!

How to eat healthy at restaurants:

Before you go out:

  1. Don’t arrive starving. You’ll over eat and regret it when it’s all said and done.
  2. Think ahead of what you’ll order. This can help your willpower to avoid unhealthy meals.

When ordering:

  1. Order foods that are steamed, broiled, baked, poached, or roasted NOT fried, au gratin, crispy, scalloped, pan-fried, sautéed, buttered, creamed or stuffed.
  2. Ask what kind of oils the foods are prepared in. You want: monounsaturated oils (olive oil, canola oil and peanut oil) and polyunsaturated oils (soybean oil, corn oil, safflower oil and sunflower oil).
  3. Get salad dressings, butter, and cream on the side. It’s better you control how much goes on your food.
  4. Substitute fries for vegetables, baked potato (see rule above), and plain rice. It irritates me that fries are the standard side.
  5. Order lean meat like chicken or fish.

As I stated earlier, it’s okay to eat out. Just be conscious of these tips the next time and you’ll be making healthier choices. Who doesn’t want that?!

It’s okay to splurge on occasion, too. Restricting your diet will only make you want something even more. It’s about balance. Just enjoy!

Let’s get energized!

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31 ways to use chia seeds in recipes

31 ways to use chia seeds in recipes

BuzzFeed is amazing. I’m sure many of you are over the whole Facebook quizzes fad (guilty of loving those), but I promise this is not a quiz.

The link I’m sharing with you will change your life. Okay, I’m being dramatic. My day was made when I stumbled upon this wonderful find though.

Check out 31 Healthy and Delicious Ways to Cook with Chia Seeds. There really are some great recipes in the list. I HAVE to try number 11.

Thanks, BuzzFeed, for making my day, yet again. If only you knew how much I enjoy thee…

 

Let’s get energized!

“Plan your dive, dive your plan”

Health and Fitness Challenge

Here’s an honest update on how the challenge is going: ehhhhh.

I did great during week one. Last week, I fell off the wagon a little bit. However, I will NOT beat myself up over it. I’m going to continue on to week 3 and do better than I did last week.

I’m doing great at the working out and eating my veggies. It’s the other things like green drinks and counting calories that I have been flubbing. So, I need to readjust my focus and put more emphasis on the things that are giving me troubles.

Here’s the challenge for week 3:

Week 3

Scuba Diving

I have my scuba diving license. One thing that the PADI instructors drilled into my head is this phrase: plan your dive, dive your plan.

The meaning behind that little phrase is simple, yet genius, to not only scuba diving but to anything in life.

In scuba diving, the phrase is important to safety. It’s too dangerous to not have a plan before going under water. You need to plan your dive, and then dive your plan. Don’t go off course.

This is the same for life, especially this challenge. In order to be successful, you have to plan. Plan when and what you’re going to be eating for each meal, each day. If you don’t plan, you’ll find yourself reaching toward that unhealthy snack or falling back into your old habits.

Planning takes time and effort upfront. After the planning and strategizing is done, your choices and behaviors will be easier to control.

Will you still have urges and cravings? Yes. But, I guarantee if you have a plan and are facing a craving, you’ll be more apt to resist and move forward.

Let’s make a plan and let’s get energized!

 

“Nature’s Perfect Food”

Hemp seeds are called “nature’s perfect food.” Whether you’re vegan, vegetarian, paleo, or whatever diet is out there, you should be eating hemp seeds. Here are 5 reasons why:

  1. Hemp seeds contain all amino acids, even the essential amino acids our bodies need
  2. The ratio between omega-6 and omega-3 is 3:1, a great balance for optimal health
  3. There are 5 grams of protein in two tablespoons
  4. It is one of the most easily digestible form of protein
  5. Contains vitamin E and many minerals such as calcium, magnesium, iron, and phosphorous

 

pile of hemp seeds

photo credit: www.trulyorganicfoods.com

Isn’t hemp marijuana?

If marijuana came across your mind while reading this, you’re not the first one. When I saw hemp seeds in a recipe I was appalled.

Hemp is of a different species than marijuana. Most importantly, hemp contains very little of THC, the active ingredient that marijuana is known for.

No need to worry about drug tests. Eat up those hemp seeds!

Let’s get energized!

Ch Ch Chia!

Ch Ch Chia…Pets?

Remember Chia Pets? What if I told you that the very seeds used to grow your pet are the very seeds that everyone loves? This isn’t a trick question, promise.

Yes, chia seeds- the ones raved about everywhere– are used in Chia Pets. Hence the name Chia Pets…I told you it wasn’t a trick question.

Nutrition Punch

Despite being used in the hilariously cute plant pet, chia seeds pack a punch in nutrition:

 

It’s the fiber that creates the gel consistency when combined with liquid! This fiber also makes you feel full, which could help in weight loss. Scientific tests have not shown results in weight loss, however.

They have more than flax seeds!

I want to note that carbs are not bad. Our body needs carbs. This is helpful for those who are on low sugar diets.

Two doctors note in You Staying Young that antioxidant activity in chia seeds is greater than blueberries!

A study found that chia seed loading (think carb loading) for enhances endurance performance lasting greater than 90 minutes.

 

My vegan friends

For those who are vegan, replace eggs with chia seeds in baked goods. According to Bob’s Red Mill:

  • Substitute approximately 1 tbsp. chia seeds for one large egg

 

Let’s get energized! 🙂

Health and fitness challenge: The journey

So, I promised I would have a picture on Monday. I do have a picture, which was ready for Monday, but time got away from me yesterday to post the picture. I’m a horrible person, I know 😉

It’s Tuesday, time to post that picture now!

Week 1

 

The reason I’m including a picture is to show the progression of each week. I know from past experience that I get frustrated when I don’t see results quickly enough. This time, I want to focus on the progression- no matter how small- instead of how fast it takes. It’s all about the journey, you know.

I honestly don’t have a goal in mind for this challenge. I just want to complete it and see the effects on my mind and body. This will put less stress and pressure on the challenge and won’t take the fun out of it.

I want this experience to be fun. As a society, we put too much unwarranted pressure on ourselves. I’m using this challenge to make positive impacts on my mind and body and learning how to enjoy the journey.

I hope you join me in this journey. You’ll be glad you did when it’s over!

Let’s get energized! 🙂

Health and fitness challenge

I’m going to be starting a health and fitness challenge today.

It’s called the 30 Day Ev0-lution challenge  2014. It’s from earlier this year, but that doesn’t matter to me. I already do the majority of the challenge on a daily basis, but something about a challenge just makes it all the more fun. It truly gives you something to work for, I feel.

I’m going to post a before and after picture to see how far I’ve come. This is going to be a journey, and I want to capture it and share it with others. I dare you to join me on this journey.

Check out the website for more information. In the meantime, here are the challenges of the four week journey:

Week one

Week 2

Week 3

Week4Let’s get energized!