Thanks to Amy

Thanks to Amy, one of our Blog followers for leaving this tip.  I will add this link to the blog:

Amy wrote, just fyi, you can get larabars at whole foods for 0.89 right now by using the deal here:


http://yourgreenhelper.blogspot.com/2011/02/whole-foods-deals-feb-16-22.html

Remember to register as a Follower and leave a Comment to be in the drawing for the Longaberger small low bowl.  *Make sure you read Friday's post. 

Step OFF and walk walk walk



see more www.longaberger.com/christielaffin

 FIRST BLOG GIVE AWAY:  Leave me a comment on "WHAT IS your biggest struggle to maintaining your WEIGHT?"  You must be a FOLLOWER to win...so sign up today!  Drawing will happen at Midnight on Sunday night.   GIve away ~ Pottery Small LOW BOWL (nonporous, healthy pottery!)

Remember I said, PUT AWAY THE SCALE, and here is why:

• You can lose body fat and retain water at the same time, which means your weight on the scale can increase while you are slimming down.

To gain just one pound of actual body fat, you’d have to eat 3,500 more calories than you burn, which is a lot of extra eating (think 500 excess calories every day for seven days straight – 500 is the amount in three handfuls of potato chips, a slice of pecan pie, or a cup of premium ice cream).  If your weight on the scale increases by one pound and you haven’t consumed an excess of 3,500 calories, you haven’t actually gained a pound of body fat. 

 THAT IS GOOD NEWS!  Getting on the scale can discourage many to not follow thru on their PLAN to eat healthy, because it may seem it is not making a difference, BUT the scale can be your enemy!  WALK AWAY!
~ literally WALK AWAY and keep walking....START briskly walking 30 minutes a day!  (if you are not consistently exercising!)

Instead of watching how your weight changes from day to day, it’s more important to focus on how your body size changes over time. 

•  Your clothes should fit a little looser each week.  And remember, you may be “shrinking” and whittling away body fat even if the number on the scale hasn’t budged.

The above is a portion from the book, CINCH.

NOW that is FANTASTIC NEWS, but only if you are walking away from the PECAN PIE or Potato Chips!                                                                            ~Let's look at CHIPS...to be honest, Potato Chips are my WEAKNESS.  I can't have them in the house...I will get out of bed in the middle of the night to eat them! 
So, needless to say, they are not on my shopping list.  Should it matter that they say 0 trans fat?  No, because you need to look at the whole package.  Ask yourself before you eat anything, "What is the nutritional value of this food?"  Potato Chips...0 nutritional value!
...OH MAN, they taste GOOD, but so does alot of food that can make you STRONGER for the future!

Better Picks (if it is crunchy, salty that you crave):

• Almonds
• Shelled Peanuts
• Carrots (crunchy)
• Larabar's
• Sunflower Seeds
• Dark Chocolate - if chips are a craving and you haven't had any chocolate that day, the sweet deep flavor may curve that chip desire.

IF chips are something you want to have once in a great while, make sure to always measure out and put on a plate.  NEVER EAT OUT OF THE BAG!  One handful is what your measurement should be for a serving.  *Sometimes my biggest splurge is a Sandwhich on whole wheat bread and a handful of chips. 

A SPLURGE can be scheduled in a weight loss program, but give yourself at least 30 days on a plan before they become a habit. HABIT = Once a month, but I will tell you, most people who eat good, healthy, natural foods realize they do not need a SPLURGE!

DID YOU KNOW ~ Many companies are eliminating trans fats from foods, but they may be replacing them with an ingredient that can be far worse for our bodies and health.  It is known as interesterified oil, also known as fully hydrogenated oil. 

Look for it and when found, do not buy the foods that have it in the ingredient list!  READ LABELS on the back of the package, not just catch phrases boldly printed on the front of the package!

Ok, here is my PROBLEM.  My new favorite smoothies are loved by my Family.  Now instead of making one and sitting down and enjoying every slurp, I turn on the blender and hear..."Can you make me one!"  Today, my 14 year old that is almost 6 feet tall,  had 2 smoothies.  I know, this is a good problem...but it is like hiding your chocolate in the cookie jar.  Everytime they hear the clanging of the lid, they want to know what you are getting!  I guess the lesson here is I hope the tips and info I share with you are ones that help you be healthier, but are also ones you share with your family! But remember, your goal is to introduce food that has a high nutritional value and are YUMMY too!

Go thru the Grocery Store with your EYES WIDE OPEN:   Money Saving TIP:  I introduced Raspberries to you a few days ago as one of my new favorite foods.  Raspberries are hard to find FRESH in Ohio in the month of February because it is COLD...ok more than cold, it is FREEZING!  Ok, here's the point, BUY FROZEN, but even frozen raspberries are expensive, but worth the money nutritionally.  But all fruits are NOT CREATED EQUAL!  So, it is good to eat a VARIETY...so here is what I found at GFS this week. (GFS is a store like Sam's...go to gfs.com to locate a store near you.). Also, check the freezer section in your Grocery Store, there will be several different sizes for you to choose from and enjoy.   A 5lb bag of Raspberries were $21 and a 5lb bag of Blackberries were $9.99.  Last week I splurged and bought the raspberries...YUMMY.  I am glad I did!  This week I bought the blackberries and my new smoothie is loved also by me and my family!  I also bought 4 containers of Plain, NonFat Yogurt because it was on sale this week.  It will last in the refrigerator unopened for about 2-3 weeks.  (there is a sell by date on the packet).   Another TIP:  Buy FRUIT in season, it is usually cheaper.  Right now you can find good prices on oranges and clementines (perfect for all the vitamin C we need to get thru the winter).  

DID YOU KNOW:   Blackberries are also rich in manganese and vitamin C. It is important to have adequate vitamin C as a lack of it can weaken our immune system, which in turn can make you stressed and run down. Other good sources of manganese and vitamin C are strawberries and raspberries.


Smoothie Recipe:

6 oz. Yogurt ( I use Plain for mine and Vanilla for my Kids)
1 cup of Frozen Fruit (raspberries has alot of flavor, Blackberries are great color!)
1/8-1/4 cup of Orange Juice
1 tbsp of Almond Butter (this does not go into the one I make for my teenagers) 
*I do not like things real sweet so I do not require any sweetner but if you do want it sweeter,  use 1 pkt of Truvia.



1 cup (144g) of blackberries will provide the following...Calories 75, Protein 1g, Total fat 0.6g, Carbohydrate 18g, Fiber 7.6g and they are a good source of folate 49mcg.

Happy Valentine's Day!

Chocolate the food for LOVERS and the food for Longevity!  Giving Dark Chocolate to the one's you LOVE is the ultimate sign of affection!  5 dark chocolate kisses a day is good for the heart and the mind.

5 kisses a day may even help manage your weight.  Use the 5 kisses to satisfy your hunger for dessert and step away from the fat and sugar infused desserts.

Take a few minutes away from the TV, COMPUTER and the Family and put each kiss in your mouth one by one!  Let each one dissolve as you savor the flavor.  Take a walk and enjoy Bird watching or just getting some exercise.  You will love those 5 kisses!

Why is Dark Chocolate Healthy?:

Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. These benefits are from flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease. Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids also help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body.

Never Forget ~ Chocolate is a Vegetable!

The Larabar Bar ~ a Great Snack option  - stay away from energy bars that have alot of sugar and fat in the recipe.  The Larabars have 3-5 ingredients and you will recognize all the ingredients!
Apple Pie has almonds, unsweetened apples, walnuts, raisins, cinnamon....that is all and there are several flavors.
                              Super!  Super! SNACK!!! 

My New Favorite Foods ~

My New Favorite Foods ~

YOU do not have to EAT like a Bird to lose weight..you just need to pick the right foods....

Ok, so I did this crazy thing and went on a Clean Eating Schedule of 5 foods for 5 day....Spinach, Eggs, Plain Yogurt, Raw Almonds/ Raw Almond Butter and Raspberries with 8-10 cups of Water.  You are allowed to have Herbal Tea, 1 cup of coffee/day and seasonings and 1/4 cup of 100% citrus juices/day also. 

My inspiration is the book: CINCH by Cynthia Sass, MPH, RD  

Crazy as it seems, I loved it and felt 100% better at the end of the 5 days then when I started! 

Here are some attributes of the 5 foods you eat:

Spinach ~  Did you know, ONE CUP of SPINACH Leaves = 5 CALORIES!

• 20 cups of Spinach has the same calories as a 1/2 cup of Brown Rice! 
•  Research also shows us that the antioxidants and other natural substances in spinach can help ward off the metabolic processes that lead to obesity and heart disease.   

Hate being sick - eat more spinach! 

• Spinach is RICH in Vitamin A and Vitamin A strengthens the Immune System and helps strengthen the skin cells that line the inside of our nasal passages and digestive track, which helps to keep viruses and bacteria out of the body. 

~ One cup of Spinach has almost 400 percent of your daily vitamin A requirement
YOU CHANCE OF GETTING SICK JUST LOWERED!
(Money saving TIP: do not wash spinach before storing, the moisture will spoil it!)

ALMONDS ~ there is a trend with these 5 foods...studies show that eating nuts regularly reduces the risk of weight gain and obesity.

• Almonds are one of the best sources of Vitamin E
• Vitamin E is one of the body's key antioxidants
• Almonds are a great handy source of Protein...One you can grab and go!

I portion out 1/3 cup of whole, raw almonds and keep them in my purse or in my car.  It is a great afternoon snack with a cold glass of Water!

ALSO, a new love is Almond Butter...substitute it for peanut butter. 
~ When buying, read the ingredients. 

• The lst jar my Husband bought (we will blame it on him) had almonds, unrefined cane sugar, palm oil and salt. 

THE ONLY ingredient should be ALMONDS.  That jar was $7.99. 

  

 Then I found a jar for $12.99 with just Almonds and

• 
  
  
                                                                     Look at how much I ate already - Eat GOOD FOOD!
• KETTLE makes one with just Almonds & Salt...sodium is only 55mg/2tbsp....so I found that one OK.  The KETTLE brand is so good, I can eat it by the spoonsfuls.  (cost: $5.99 and worth it!)

Shop at WHOLE FOODS or Trader Joe's for better selection and !more competitive pricing!

(peanut butter has Roasted peanuts, Sugar (2nd ingredient..yikes), Hydrogenated vegetable oils(cottonseed, soybean and rapeseed), salt)   Yikes and I will say YIKES Again!!  Hydrogentated anything is very bad!!  Avoid it, remove it, do not eat it! 

RASPBERRIES ~  Researchers have found that there is a natural substance in raspberries, called ketones, which are known to prevent an increase in overall body fat and visceral fat, the deep internal belly fat considered to be the most damaging type of body fat. 

• High in Fiber (one study showed that for every gram of fiber we eat, we eliminate 7 calories...EAT AWAY!)
• One cup of Raspberries = 30% of the fiber you need daily and 50% of your daily vitamin C needs.
• Raspberries rank as one of the TOP TEN anti-inflammatory fruits, and inflammation is one of the unknown causes of DEMENTIA.  Raspberries may also slow down aging in the brain!

Vitamin C can protect your body's cells from premature aging and disease, and it can regenerate other antioxidants, such as Vitamin E. 

DID YOU KNOW:  Fresh and Frozen are equal in nutritional value!  During the winter months I buy Raspberries frozen...but make sure the only ingredient is Raspberries!

Eggs ~  They are a proven weight-loss food. The protein in eggs ranks highest, among all foods, in protein absorption and the ability for the body to incorporate in the bodies tissues.

Do Eggs raise your cholesterol?  Newer Studies have indicated NO

• Eating 1 to 2 whole eggs/day does not measurably change your blood-cholesterol levels

(please remember that there are disease states that require eliminating eggs or using Egg White or Egg substitutions...so the above recommendation is to the average, healthy human being)

Yogurt ~ This is a weight-loss weapon and can be a healthy snack for you and your family

• BEST choice - buy Plain Yogurt and sweeten it yourself and add fruit

More info to follow....

Water ~ I found this very interesting:
When our water intake is inconsistent, our bodies hang onto fluid we do drink giving us that  bloated feeling and look!  When our body is consistently hydrated, it does not hold onto the fluid and it sheds that fluid that is putting on the extra pounds and make your clothes fit tighter. 

• I drank 8-10 glasses of water/day and after 3 days, my arms were thinner and my boots zipped right up, usually I had to pull and stretch just to zip over my calves and I am a size eight. 

We can only agree on one thing...WE BOTH LOVE NUTS!

When you ADD the right FOODS, you will start  LOSING the pounds!!  That is a great trade off. 

Ok, let's start by addressing the SQUIRREL on this page.  Yes, the squirrel and I are enemies...I am sorry, but it eats too much and stuffs its cheeks full of nuts.  It takes from the birds and yells at me when I force it to leave my yard.  I am not kidding when I tell you that it calls all its friends into my yard and they laugh at me.
Send me you best TIPS on keeping squirrels out of my birdfeeders.  Watching birds is my time to relax and these nut eaters are making me crazy!!

Ok, they may make me crazy but they are SMART EATERS....

They LOVE Nuts -  Let's Talk about Nuts.  

• Studies have found that eating nuts regularly reduces the risk of weight gain and obesity.  
•  Almonds are busting with minerals, B vitamins and vitamin E, one of the body's key antioxidants, plus FIBER and PROTEIN 
• Numerous studies have also shown that almonds help slash "bad"  LDL cholesterol and lower blood pressure to lower the risk of heart disease. 

When buying Almonds, the best are RAW, UNSALTED ALMONDS...you will get used to them.

    Buy Slivered and Sliced Almonds and use them in recipes that you frequently prepare.  Try Almond Butter...but buy almond butter that has only one ingredient...almonds!
Serving Size ~ 2 Tablespoons  (have 2 servings/day)
Stay tune for more life changing information...

Don't judge a BOOK by it's COVER

Reading Labels and figuring out what is good and what is bad does require you to be a ROCKET SCIENTIST!!!  Because the nutrition labeling rules and policing the guidelines is out of this world!!  Ist follow your common sense:  natural is better than processed, along with others tips you will find as you read this post. 

  Fall in love with nuts, yogurts, raisins, oatmeal, brown rice, plain baked potatoes, beans, whole wheat products, almond butter/peanut butter, mozzarella cheese, olive oil, fruits and vegetables, chicken, fish, tuna, salmon and a moderate amount of lean red meat.

A great meal (pictured above):  2 cups Raw Spinach, 1 cup Raspberries (a few blueberries for color), add One Egg for protein and some sliced Almonds

I use balsamic Vinegarette ~ about 1/2 to 1 tablespoon.  It is a great healthy meal for Lunch or Dinner!

TIP: Pick fruit that is in season or use frozen...the nutritional value is sometime higher in frozen because it is frozen during its peak of freshness!  My raspberries in this picture are frozen because where I live, fresh aren't even available during this winter season and if they are, they are so expensive!!

TIP:  Add cinnamon to foods for flavor and it soothes the stomach.  Did you know:
Besides using it in cooking, cinnamon is also thought to have health benefits.

In traditional Chinese medicine, Cassia cinnamon is used for colds, flatulence, nausea, diarrhea, and painful menstrual periods. It's also believed to improve energy, vitality, and circulation and be particularly useful for people who tend to feel hot in their upper body but have cold feet.

Research shows that cinnamon has some benefits  for diabetes, indigestion, and colds.
It's a common ingredient in chai tea, and it is believed to improve the digestion of fruit, milk and other dairy products. I FOUND THAT INTERESTING!

I Love this Tea in the WINTER!

Tips I live by:
~ Use herbal Tea , it is a great appetite suppresant.  Add lemon and enjoy a great cup of tea!

~ Cook with fresh garlic, it soothes the senses and puts the cook in a better mood!

~ When eating out, never hesitate to specialize a menu item.  Leave off a sauce.  Ask for a red sauce instead a cream sauce.  Ask for veg instead of carb.  **SPLIT MEALS...portion sizes are too large in restaurants!**

~ Alittle dark chocolate (every day!!) can eliminate that hunger for sweets and help you to say no to the sweets that only "STICK TO YOUR HIPS"

A great nutritional book written by a dietitian is one I am using  as a resource for this blog.  It is a great guide to healthy living!  Here is a recipe for a healthy, clean smoothie:

6oz. NON FAT PLAIN YOGURT
1 cup Raspberries

2 tablespoons of Almond Butter

1/2 c crushed Ice

1/8c Orange Juice (optional)

**Blend well**

Ok, a few tips for today...hope they help!