Wednesday, June 22, 2016

What's in Your Pantry?

Switch out the not-so-good items in the pantry with healthier options.
Choose low-fat, higher fiber items. Toss out the sugary things and
processed items. Replace white rice with brown.
    Photo by author

Wednesday, June 15, 2016

Read the List of Little Calorie Cuts That Add Up to Less Pounds...

(Photos by author)

Use 'Fat-Free' salad dressings


Use low-fat Mayo.

Try sorbet instead of ice cream.


Eat your burger, Sloppy Joes, or other sandwiches on half a bun.

Opt for a baked potato or mashed potatoes when eating out rather than French Fries.

Eat canned tuna in water and not oil. Try mashing an avocado in the tuna rather than mayo.

Bake breaded fish or chicken cutlets on an oiled baking sheet rather than frying. 

Purchase low-sugar and low-sodium peanut better.

Order steamed items when in a Chines restaurant such as steamed dumplings instead of fried ones.
Use all-fruit sweetened jams or preserves such as Polaner brand. 

Eat baked chips rather than fried.

Make your own popcorn in a corn popper for the microwave. Air popped.

Look for healthier Take-Out lunches. (Below: Baked Air fries, steamed broccoli and vegetable juice.)
Skip the milk and sugar in coffee or tea.

Cut the sugar in half in cake and/or cookie recipes.

Drink unsweetened flavored seltzers in place of soda or make your own with fruit juice and seltzer.


Have some fresh fruit on hand for a sweet tooth over candy.

Read food labels. Skip products that show sugar and fat as the first ingredients.

NOTE: Be Mindful that products that offer low-fat products often increase the sugar to make it more tasty.




Sunday, June 12, 2016

Ten Tips to Use it and Not Lose it...



Many of us claim we have no time to exercise...get to the gym or spend an hour running or walking at the park, on a treadmill or around the neighborhood. 
No need to spend time running miles or exhausting yourself beyond limitations to stay fit. 
Just move. 
Here's a few ideas that can fit into most of our daily routines...
* Walk to the store or post office rather than drive, if not too far. 
*  Take the stairs instead of the elevator, at least part way if doable.
*  Get off the train or bus a few stops ahead of your destination and walk the rest of the way.
*  Park your car a few blocks from your destination when visiting and have nothing heavy to carry.
*  Put on upbeat music and dance while you sweep/Swifter floors.(Be sure to have sneakers on.)
*  Exercise in the shower. Do shoulder rolls. Turn your head from left to right. Stretch. (Make sure you're standing on a rubber bath mat.)
*  Keep a pair of light weights on hand. Pick them up a few times a day and do eight to ten curls.
*  While at the beach, get up and walk along the shore a few times.
*  While on the phone, do some leg lifts and squats, or walk around while talking.
*  Don't be a total couch potato. Get up during commercials to walk or jog around the house (not to get snacks.) 
Of course a regular routine of walking, biking or swimming is the ideal, but if not possible, we can still move it and not lose it.

Friday, June 10, 2016

Find a Quiet Spot to Claim Back Inner Peace...

    Photo by author
Nearly every self-help and spiritual book advises that we take some quiet time away from our usual routine to gather our peace, inner strength and release negative thoughts. Whether it be a church, a place in nature or a private noise-free spot at home, a few minutes a day can keep stress levels at bay. 

Thursday, June 9, 2016

There's ALWAYS Time for Breakfast...

No time you say? How long does it take to slice a banana, rinse some berries and pour on a bit of almond or coconut milk?  Three minutes.
Save money and calories from not stopping at the local coffee shop for sugary donuts, muffins or a nutritionally empty bagel. And which would take a lot longer waiting in line.
The key is to have fruits of choice on hand. Coconut or almond milk has less fat and inflammation properties than cow's milk.  Try it, you'll like it!
   Photo by author