Hi guys! I'm going to apologize profusely for being so MIA lately. This may be my only tip for a while as the school year starts to come to a close (30 more school days for me! Woot, woot!). I'm taking the European History AP test in like 3 weeks, plus I have two books to finish by the start of May for English and I've barely started either of them, and section leader auditions for marching band just started this week! Not to mention that I have a practice ACT to take next week, 2 projects due (one in Spanish, one in AP Euro) and I have to make time to work out until marching band starts again. Ag. And I wont EVEN go into all the drama with my friends and my now /ex/-boyfriend.
BUT! Fear not dear followers, for I have another tip now that I'm done ranting (for now).
It is, dun dun dun DUHHHHHH (imagine royal court announcement music): Eating healthy and looking your best.
As of late, I've also really committed to getting healthier and more in shape. I'm eating right and exercising 5 days a week, and honestly it feels great. AND I've lost 5lbs :) So, I've decided to share a few of my pointers for getting in shape and losing weight the HEALTHY way. This tip is about eating healthy, the next one I'll do will be about exercising.
(WARNING: This is going to be a pretty long tip. ALSO consult your doctor before making any drastic changes to your diet and exercise)
(this is my favorite part!)
Many people think that healthy eating consists of eating salad and drinking water. Period. That's it. And they dread it because they don't think it will taste good or fill them up.
They are what I like to call: wrong.
Here, I have plenty of meals compiled that keep you full, satisfy your taste buds, and all healthy.
- English muffin (toasted) topped with 1tsp of jam and one egg (scrambled or over easy work best)
- 1/2 cup oatmeal, 5-6 almonds chopped up, 1/4 cup skim milk or light soy milk, and 1tsp brown sugar.
- 1 slice whole wheat toasts, 1tbsp peanut butter, 1 banana sliced
- 1/2 cup cereal (go for a healthy kind like Kashi, Total, etc. Hold off on the Lucky Charms and Fruit Loops, is all I'm saying) and 2/3 cup skim milk or light soy/ almond milk.
- 1 cup Greek yogurt (any flavor) with 1/4 cup any kind of fruit (I like strawberries, raspberries, blackberries, etc) added in and 2 tsp granola.
I'm going to do components of a lunch for school lunches because I know most of you guys on here are still in school. So, pick 4-5 of these depending on how much you eat. Just make sure there is a balance of fruits, veggies, protein and carbs (no, carbs aren't evil. They are what fuels your body. And as long as they are complex carbs like whole wheat bread and not refined/ simple carbs that come from things like white bread or white rice, they're perfectly fine.)
-2 slices whole wheat bread with lettuce, tomato, and a few slices mozzarella cheese. Add in some low sodium turkey or ham if you want.
-Nature Valley Honey 'n' Oats or Peanut Butter granola bars
-a piece of fruit, like an apple, banana, orange, grapefruit, peach, nectarine, etc.
-some cut up veggies (my favorites are red bell peppers and carrots) with 1 tbsp hummus.
-a handful of nuts (I always have 15 almonds packed in my bag because they are full of healthy fats and are great for a quick pick me up).
- a big salad: choose one or two of each
(romaine lettuce, mixed greens, baby spinach)
(tomatoes, cucumbers, mandarin oranges, sliced strawberries, dried cranberries, carrots, diced apples)
(grilled chicken breast, diced low sodium lunch meat, drained tuna with a little bit of light mayo and relish, chicken salad prepared the same way as tuna)
(grated cheese, croutons, chopped nuts)
(Dressing: this makes or breaks a salad. Picking a vinegar based dressing will always be the healthier alternative to a creamy one. If you do pick a creamy one, go for the light version. (ranch, balsamic vinaigrette, Italian, honey mustard, blue cheese, plain extra virgin olive oil)).
- pita bread with hummus
- whole wheat/grain crackers
- baked chips
- yogurt (I LOVE Greek yogurt, but it is kind of an acquired taste/texture. If you just want regular yogurt, go with the light kind).
- applesauce (go unsweetened and unflavored)
For after school activities or just a snack when you get home, here are some snacks to keep you going (there will probably be repeats from the lunch section).
- a piece of fruit
- cut up veggies with hummus (or just plain)
- 1/2 cup of cereal (no milk)
- handful of nuts
- crackers (Go for whole grains. I like Triscuts the most.)
- pita chips with hummus (or just pita bread instead of the chips)
- granola bar
- celery with peanut butter and raisins
I'm not saying that you have to completely cut out sweets from your diet. It's okay to treat yourself, as long as you don't overdo it. Everything in moderation, right? These are some of my favorite healthy desserts that I've found for those nights when you just have to have something sweet.
- frozen banana (drizzle with just a LITTLE bit of chocolate sauce and eat with a fork)
- slice up an apple and pop it into the microwave for 30- 45 seconds. Then sprinkle cinnamon over the top and a little dollop of vanilla frozen yogurt or Greek yogurt. (This tastes surprisingly like apple pie filling and it's SO GOOD).
- strawberries with a few dollops of light whipped cream and a small handful couple chocolate chips.
- A piece of dark chocolate (Dark chocolate, contrary to popular belief, is actually good for you. It has lots of antioxidants and can help satisfy those desperate, monthly (ehm) chocolate cravings. MODERATION is the key. Limit yourself to ONE piece to satisfy your sweet tooth).
- Smoothies: the milkshake's younger, prettier, healthier sister. She's the one who gets all the guys, ladies :P My favorite smoothie that I've ever made was with peaches, a few ice cubes, some vanilla Greek yogurt and a dash of cinnamon. I call it my Peach Crumble smoothie and it's really yummy. Just play around with flavor combinations until you find something yummy. Other kinds to try: Pina Colada (Pinapple, ice, vanilla Greek yogurt and an itsy bitsy splash of coconut extract), and Chocolate Strawberry (frozen strawberries, a frozen banana, a little drizzle of chocolate syrup and some skim milk or vanilla soy milk).
I want to make a quick note about drinks. Soda is crap. I know you've heard it a million times, but honestly it is. If you cut out 1 soda a day from your diet, no mater if it's diet or regular soda, it can make a 10lb difference in a year. Plus you're not getting all the crazy additives and food colorings and insane amounts of sugar. Stick with real fruit juices (sparingly because they can still be high in sugar and calories), tea, iced or hot, (brew your own at home, rather than buying pre-made iced tea. Most of the bottled iced teas have tons and tons of added sugar and flavorings), and WATER! The easiest way to get your 8 glasses a day is to buy a re-usable water bottle. Mine has a permanent spot in the side pocket of my backpack so I can just carry it around school and drink it during class. It makes it easy and effortless to drink it all up when it's there and ready to go.
I didn't include dinner because I know many people don't have a say in what their family eats. All I can offer up for that is portion control and healthy choices. If there's a choice between french fries and mashed potatoes, go with the mashed potatoes. Green bean casserole and steamed broccoli, go with the broccoli. The cleaner, less processed choices tend to be the healthier ones. Control your portions and take your time eating so that your body has time to tell your brain that it's full.
I hope all you lovelies have enjoyed this healthy eating tip. I hope to be back soon with more tips on exercising and staying motivated in a new, healthy lifestyle change.
OH! and DFTBA, all my beautiful nerdettes :)