Aaahhh.... Football Season is here! Yes, we love the Dallas Cowboys! Don't judge! Through good or bad, they are still our team. It wasn't pretty but it was a win last night. Go Cowboys!
What we love more than the football game is our snacks! We like to have nachos, wings, chips and queso, nuggets and fries, you name it! Here is what I want to tell you about this - it's OK! We don't eat this way everyday, so it's OK to do it sometimes. And even then, everything in moderation.
I talked a lot about food this week in my classes. The consensus (that I completely agree with) is do not deprive yourself of things you want to eat! This only leads to binging and/or overeating later! If you want a piece of cake - eat it! Or split it with someone! Just don't eat the whole cake! (and if you do, don't beat yourself up!) If you are watching what you are eating, your body will tell you what it needs. When you eat "clean" you start to crave vegetables and fruits. But sometimes you want a little treat - go for it!
We don't eat out much, but now when we do, we often share entrees. Restaurant portions are so big. Sharing an entree lets you eat that fabulous dish you want, and not overeat. Start with a salad or broth based soup to keep from overeating as well. Always drink a glass a water before your meal.
Same goes for those football parties! Be sure to balance those alcoholic beverages with water! Bring your own snacks! I love ideas from The Hungry Girl (www.hungry-girl.com). Lot's of great recipes that use healthier alternatives to make the snacks you love! If there is a veggie tray, load up on that before hitting the hot wings and nachos! You will still enjoy those those things, just won't eat as much. It's all about choices.
A few years ago I read a book by Bethany Frankel (don't judge here either!). Her philosophy is that what you eat is like a bank account. You have to keep track of what you are putting in. For example, if you know you are going to that football party in the afternoon, eat a good healthy breakfast and maybe a salad for lunch. This way you have some good nutrition in before you indulge at the party! Makes sense?
Sorry, no pics of great, healthy recipes today! As I said, we had football snacks yesterday! (wings, nachos and taquitos) Today will be a good eating day and lots of water!
Have a fabulous week! Hope, Health and H20!
Monday, September 9, 2013
Sunday, September 1, 2013
Let's talk breakfast!
Wow, it's been a while since I have used this blog! Time to crank it up again!
I am going to use this page to share tips, recipes and eventually some workouts! I have a lot of people ask me about what I eat. I just want to tell you all, I love to eat! Both my husband and I like to cook so we eat well! We don't deprive ourselves of anything but eat things in moderation. A lot of what I cook is nothing I created, just tweak to our preferences and when I can, try to make it a healthier version. I know not everyone likes to cook or feels like they have the time to make yummy, healthy meals for their family. I am going to try to help you with this!
Today we are talking breakfast! What's that? You don't eat breakfast? You just have coffee in the morning? NO! Take you must take the time to eat something! It really is that important to your weight loss journey and/or maintenance! I can site many stories that back me up! You know it's true! Here are just a few reasons to eat breakfast:
First things first - start your day with a nice glass of water! (you know me no blog entry would be complete for me without talking about water!) I mean before coffee or anything else, down that glass of water! It will help wake you up, get your metabolism going and make you feel better! Virtually every system in our bodies require water to function properly. Satisfying that early morning thirst with water may reduce your desire to have those high calorie, high sugar drinks.
Now, on to breakfast! There are so many options here! Below is a great make ahead recipe. We make a couple dozen egg muffins on the weekend and keep them in the fridge. They are completely portable! Pop them in the microwave for a few seconds and breakfast is ready! Now, tell me you don't have time for that!
There are lots of options out there for protein shakes and bars. Of course these are my favorite! And definitely easy! Message me if you would like to sample any of these great products! When choosing shakes and bars be sure to look at the sugar. This is what you don't want in your breakfast. Just sets you up for a crash mid morning.
If you are going to pick up breakfast on the way to work, Subway is by far one of the best options out there! I love their breakfast sandwiches, low calorie, low fat and low cost.
Still have some excuses about why you don't eat breakfast? Let me hear them! I want to help you get over this hump! You have heard it before, breakfast really is the most important meal of the day!
Until next time! Hope, Health and H2O!
Egg Muffins
You can make these with any ingredients you like. This is what I had in the fridge today:
garlic, onion, bell pepper, mushroom, spinach, a dozen eggs.
Saute the onion and garlic in a little olive oil, when soft, add the peppers and mushrooms. Throw in the spinach at the end, season with salt and pepper. Turn off the heat and let cool.
Preheat the oven to 350*. Spray a muffin tin with non-stick spray.
Beat the eggs, season with salt and pepper. (or any seasoning you like). Add the cooled vegetables. Pour into muffin tins and cook for about 30 minutes. Eggs will puff up, toothpick comes out clean when inserted in the center.
Each muffin is about 100 calories, 6 grams of protein. Add a couple of slices of low sodium turkey bacon to complete the meal! This plate is about 250 calories, 16 grams of protein! I like to add picante to mine as well! Keep the left overs in an airtight container in the fridge and you have breakfast ready for several mornings!
I am going to use this page to share tips, recipes and eventually some workouts! I have a lot of people ask me about what I eat. I just want to tell you all, I love to eat! Both my husband and I like to cook so we eat well! We don't deprive ourselves of anything but eat things in moderation. A lot of what I cook is nothing I created, just tweak to our preferences and when I can, try to make it a healthier version. I know not everyone likes to cook or feels like they have the time to make yummy, healthy meals for their family. I am going to try to help you with this!
Today we are talking breakfast! What's that? You don't eat breakfast? You just have coffee in the morning? NO! Take you must take the time to eat something! It really is that important to your weight loss journey and/or maintenance! I can site many stories that back me up! You know it's true! Here are just a few reasons to eat breakfast:
Studies show that eating a healthy breakfast (as opposed to the kind
containing doughnuts) can help give you:
- A more nutritionally complete diet, higher in nutrients, vitamins and minerals
- Improved concentration and performance in the classroom or the boardroom
- More strength and endurance to engage in physical activity
- Lower cholesterol levels
Now, on to breakfast! There are so many options here! Below is a great make ahead recipe. We make a couple dozen egg muffins on the weekend and keep them in the fridge. They are completely portable! Pop them in the microwave for a few seconds and breakfast is ready! Now, tell me you don't have time for that!
If you are going to pick up breakfast on the way to work, Subway is by far one of the best options out there! I love their breakfast sandwiches, low calorie, low fat and low cost.
Still have some excuses about why you don't eat breakfast? Let me hear them! I want to help you get over this hump! You have heard it before, breakfast really is the most important meal of the day!
Until next time! Hope, Health and H2O!
Egg Muffins
garlic, onion, bell pepper, mushroom, spinach, a dozen eggs.
 |
Saute the onion and garlic in a little olive oil, when soft, add the peppers and mushrooms. Throw in the spinach at the end, season with salt and pepper. Turn off the heat and let cool.
Preheat the oven to 350*. Spray a muffin tin with non-stick spray.
Beat the eggs, season with salt and pepper. (or any seasoning you like). Add the cooled vegetables. Pour into muffin tins and cook for about 30 minutes. Eggs will puff up, toothpick comes out clean when inserted in the center.
Each muffin is about 100 calories, 6 grams of protein. Add a couple of slices of low sodium turkey bacon to complete the meal! This plate is about 250 calories, 16 grams of protein! I like to add picante to mine as well! Keep the left overs in an airtight container in the fridge and you have breakfast ready for several mornings!
Wednesday, January 12, 2011
Resolutions
So it is week two of the new year and I have already slacked off a little on my resolution. I really wanted to write up a new post every week and I am few days behind! Better late than never right?
Did you make any resolutions? I read a lot about resolutions last week and have a few thoughts I would like to share. I am not big on resolutions. It seems most go by the wayside within a few days anyway. But you should set some goals for yourself whether you call them "resolutions" is up to you.
Be specific in your goal. Sure everyone can say "I want to lose weight", "I want to work out more", etc. But if you set a specific goal you are more likely to accomplish what you set out to do. For example, "I want to lose 20lbs in 6 months". Very specific and timely. Do have a trip planned, some kind of reunion coming up that you would like to lose weight for? Set a goal for that event and work toward it.
One of the best things I read about resolutions was posted by a friend on Face Book. Write your resolutions down and then share them with someone. When you write something down, it becomes more important to you. Keep the paper where you can see it - on the fridge, by your computer, on the bathroom mirror. Somewhere you have to read it over and over and over!
Tell someone that can help motivate you and hold you accountable. If you want to work out more, find a buddy to go with you. An unusual thing happens in Zumba® Fitness classes. Friendships are formed between participants unlike any other group exercise class I have taken. It is so motivating to have someone looking for you in class and missing you if you aren't there! Makes it hard to skip the workout! I love getting to know my participants. Many have shared with me their goals for the new year and the successes they have had. I hope that they will continue to share their stories here as well. We can all take inspiration and motivation from others. A good support system is the best way to keep on track!
So set some goals, make them specific, write them down and share them with someone! Share them here if you like. We will all hold you accountable!
Tip of Week: Drink Water! In my house that is the standard reply for anything the kids say - "I'm hungry", "my stomach hurts", "my head hurts" - drink some water! It really is a cure all for many things. Most people don't drink enough water. Coffee, tea, Gatorade and soda don't count. You should consume a minimum of half your weight in ounces of water daily. That amount only goes up depending on how active you are. Drink water before you exercise, while you are exercising and after you exercise. Try replacing one other drink a day (coffee, tea, soda) with a glass of water. You may find you actually feel better, have more energy and your skin will look better!
Have a great week!
Did you make any resolutions? I read a lot about resolutions last week and have a few thoughts I would like to share. I am not big on resolutions. It seems most go by the wayside within a few days anyway. But you should set some goals for yourself whether you call them "resolutions" is up to you.
Be specific in your goal. Sure everyone can say "I want to lose weight", "I want to work out more", etc. But if you set a specific goal you are more likely to accomplish what you set out to do. For example, "I want to lose 20lbs in 6 months". Very specific and timely. Do have a trip planned, some kind of reunion coming up that you would like to lose weight for? Set a goal for that event and work toward it.
One of the best things I read about resolutions was posted by a friend on Face Book. Write your resolutions down and then share them with someone. When you write something down, it becomes more important to you. Keep the paper where you can see it - on the fridge, by your computer, on the bathroom mirror. Somewhere you have to read it over and over and over!
Tell someone that can help motivate you and hold you accountable. If you want to work out more, find a buddy to go with you. An unusual thing happens in Zumba® Fitness classes. Friendships are formed between participants unlike any other group exercise class I have taken. It is so motivating to have someone looking for you in class and missing you if you aren't there! Makes it hard to skip the workout! I love getting to know my participants. Many have shared with me their goals for the new year and the successes they have had. I hope that they will continue to share their stories here as well. We can all take inspiration and motivation from others. A good support system is the best way to keep on track!
So set some goals, make them specific, write them down and share them with someone! Share them here if you like. We will all hold you accountable!
Tip of Week: Drink Water! In my house that is the standard reply for anything the kids say - "I'm hungry", "my stomach hurts", "my head hurts" - drink some water! It really is a cure all for many things. Most people don't drink enough water. Coffee, tea, Gatorade and soda don't count. You should consume a minimum of half your weight in ounces of water daily. That amount only goes up depending on how active you are. Drink water before you exercise, while you are exercising and after you exercise. Try replacing one other drink a day (coffee, tea, soda) with a glass of water. You may find you actually feel better, have more energy and your skin will look better!
Have a great week!
Saturday, January 1, 2011
The Beginning
Happy New Year! Welcome to my new blog! I am so excited to share my experiences with you and hope that yo will share your experiences with me as well.
The importance of health and fitness in my life has always been there, just not always at the forefront! As with most people I was in and out of gym memberships. I love group exercise classes but really don't like working out alone. Family, work, "the tireds", etc. would often get in the way of making it to the gym. Many months we were just "donors" to whichever gym held our current membership. As far as working out was concerned, I could take it or leave!
That is until August of 2009 when I attended my first Zumba® Fitness class! WOW! What a fun, exciting, motivating class! I started attending classes 3 to 4 times per week! The music, the moves, the instructor! I was hooked! A big appeal was the wide variety of age and fitness level in every class. Anyone could participate!
In January 2010 I took my very first fitness certification course. I became licensed to teach Zumba® Fitness! At 39, I was embarking on a whole new career as a fitness instructor. As I approach my 1st ZINaversary, I am so thankful to have Zumba® in my life! I love being able to share Zumba® with others. My participants are so inspiring! I love watching someones face in their very first Zumba® class. It is truly an exercise experience that is hard to describe but you want to keep doing it again and again!
The goal of my blog this year is to share some of those inspiring stories of my participants. I want to motivate you all to reach your health and fitness goals no matter how large or small. I not a registered dietitian, but I do believe you can make a difference in your health and wellness with common sense eating and moving your body! I do a lot of reading and research so if there is a particular topic you are interested in learning more about, let me know.
Here's my first tip: eat breakfast! I know you have heard this over and over, but your body needs fuel! You do have to eat to lose weight! The best place to start is breakfast. Have some protein and get that metabolism going for the day. I have egg beaters with a slice of American cheese in a whole wheat pita almost every morning. It is about 300 calories and gives me the right amount of protein and carbs I need to start the day, only takes about 3 minutes to cook and can be portable if needed! Find what works for you, but don't skip breakfast!
To live a healthier lifestyle you have to start somewhere. Start today! Even the smallest change can make a difference. Here's to a happy, healthy and fun 2011! I look forward to seeing you in class!
The importance of health and fitness in my life has always been there, just not always at the forefront! As with most people I was in and out of gym memberships. I love group exercise classes but really don't like working out alone. Family, work, "the tireds", etc. would often get in the way of making it to the gym. Many months we were just "donors" to whichever gym held our current membership. As far as working out was concerned, I could take it or leave!
That is until August of 2009 when I attended my first Zumba® Fitness class! WOW! What a fun, exciting, motivating class! I started attending classes 3 to 4 times per week! The music, the moves, the instructor! I was hooked! A big appeal was the wide variety of age and fitness level in every class. Anyone could participate!
In January 2010 I took my very first fitness certification course. I became licensed to teach Zumba® Fitness! At 39, I was embarking on a whole new career as a fitness instructor. As I approach my 1st ZINaversary, I am so thankful to have Zumba® in my life! I love being able to share Zumba® with others. My participants are so inspiring! I love watching someones face in their very first Zumba® class. It is truly an exercise experience that is hard to describe but you want to keep doing it again and again!
The goal of my blog this year is to share some of those inspiring stories of my participants. I want to motivate you all to reach your health and fitness goals no matter how large or small. I not a registered dietitian, but I do believe you can make a difference in your health and wellness with common sense eating and moving your body! I do a lot of reading and research so if there is a particular topic you are interested in learning more about, let me know.
Here's my first tip: eat breakfast! I know you have heard this over and over, but your body needs fuel! You do have to eat to lose weight! The best place to start is breakfast. Have some protein and get that metabolism going for the day. I have egg beaters with a slice of American cheese in a whole wheat pita almost every morning. It is about 300 calories and gives me the right amount of protein and carbs I need to start the day, only takes about 3 minutes to cook and can be portable if needed! Find what works for you, but don't skip breakfast!
To live a healthier lifestyle you have to start somewhere. Start today! Even the smallest change can make a difference. Here's to a happy, healthy and fun 2011! I look forward to seeing you in class!
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