Tag Archives: no diet

Summer smart eating tips!

Do you find the summer a hard time to stay focused on your healthy eating journey? Here are 20 tried and true tips to use this summer.

Tips that really work!

 

I find summer difficult because there is less routine, more bbqs and summer vacations.

A big part of my summer vacation with my family is….. the food.

When my extended family meets for a week of rustic camping we all bring our favorite treats and snacks.

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I bake some special treats just for that week at the lake. It seems I’m constantly going into the cabin to grab a little something. The evening campfires always involve sharing fun treats.

Here are some of the strategies I use for the summer! These tips and tricks really work!

Give them a try!

 

  1. When eating in a restaurant skip the appetizer, as it is usually high in fat. Have a salad with the dressing on the side. Choose an entrée that has meat, fish or poultry, either potatoes or rice and vegetables. Stay away from sauces and anything deep-fried.

  2.  Treat yourself to a fruit tray and some prewashed vegetables. When the work of preparing has already been done, it makes it easier for you to make good choices.

  3. When you are tempted by those treats and snacks, pop a piece of gum in your mouth. Your mouth will be busy and you are less likely to eat something sweet or salty.

  4. Find ways to exercise everyday. Go for a long walk with a family member. Play games with your children, swim, canoe, and kayak; find fun ways to move your body everyday.

  5. Have some treats with your meal. Have your sandwich and raw veggies for lunch and then have a measured portion of some chips or cheezies. You won’t eat as much of the treat and you won’t feel deprived.

  6. Drink lots of ice-cold water. Use your fun water jug and stay hydrated.

  7. Eat a healthy breakfast every morning. Include some protein and fiber. You’ll feel full longer and you will have given your body some good fuel to start the day.

  8. Don’t eat out of the bag. Always serve yourself a portion of snacks in a bowl. Mindless eating can lead you to eat way more than you need or want.

  9. Read the labels on snack bags. Find out how much the suggested portion is and how many calories it contains. Then measure out that portion.

  10. Educate yourself, find out how many calories are actually in a s’more (it’s 268!). Decide if you really want to eat 3 or if 1 may satisfy your sweet tooth.

  11. Ditch the total deprivation mode. Allow yourself to enjoy your favorite treats. Totally depriving yourself will only make you feel sorry for yourself.

  12. When visiting the ice cream shop choose your favorite flavor and order the smallest cone size. You will be satisfied and eat approximately 260 calories for 1 scoop or a baby cone, of something really yummy. With each scoop the calories add up much too quickly. If you are not careful, what was to be a treat becomes a whole meals’ worth of calories!

  13. When you do overeat, relax and don’t start the negative self-talk. Accept that you overate at that one meal. Forgive yourself and get back on track.

  14. Keep your discipline; enjoy treats and snacks in moderation. Don’t have days when you relax all your healthy eating rules. It’s too easy to slip back into those old comfortable habits. Stay disciplined!

  15. Plan your menu when camping to include lots of summer produce. We have an abundance of amazing fruits and vegetables available from local farmer’s markets and in our grocery stores now.

  16. When eating at a backyard bbq choose smaller portions of pasta salads as they usually have higher fat content. Instead choose the green salad and serve the dressing on the side. Have a hamburger and don’t eat the top bun. Choose fruit for dessert. When finished eating, leave the food area and visit with friends.

  17. Before you go on vacation increase your activity level and cut back on your calories. You will have built in a little cushion for the upcoming vacation and you won’t come home with extra pounds.

  18. Eat sweet treats with a meal. You will likely eat less than if it were a snack. Your blood sugar levels will be much more even.

  19. Put the snacks and treats in the cupboard. If it’s out of sight it’s out of mind. No mindless eating, be intentional!

  20. Relax and enjoy your vacation! Enjoy your time away from your usual routine. Enjoy your family and the opportunity to make memories.

I shared these tips last summer and decided they were worth reposting.

Remember our core Bible verse, “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

TODAY’S little STEP: Enjoy the summer with your family and friends. Pick a few of these tips and put them to use this summer.

If you like what you have read, please take the time to sign up to receive new posts as a weekly email. The subscription button is located at the top of the page, to your right.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

 

Rest much, talk often, and laugh regularly. Summer is too short!

 

20 tried and true tips for summer vacation!

Do you find the summer a hard time to stay focused on your healthy eating journey? Here are 20 tried and true tips to use this summer.

Tips that really work!

 

I find summer difficult because there is less routine, more bbqs and summer vacations.

A big part of my summer vacation with my family is….. the food.

When my extended family meets for a week of rustic camping we all bring our favorite treats and snacks.

IMG_0199

I bake some special treats just for that week at the lake. It seems I’m constantly going into the cabin to grab a little something. The evening campfires always involve sharing fun treats.

Here are some of the strategies I use for the summer! These tips and tricks really work!

Give them a try!

 

  1. When eating in a restaurant skip the appetizer, as it is usually high in fat. Have a salad with the dressing on the side. Choose an entrée that has meat, fish or poultry, either potatoes or rice and vegetables. Stay away from sauces and anything deep-fried.

  2.  Treat yourself to a fruit tray and some prewashed vegetables. When the work of preparing has already been done, it makes it easier for you to make good choices.

  3. When you are tempted by those treats and snacks, pop a piece of gum in your mouth. Your mouth will be busy and you are less likely to eat something sweet or salty.

  4. Find ways to exercise everyday. Go for a long walk with a family member. Play games with your children, swim, canoe, and kayak; find fun ways to move your body everyday.

  5. Have some treats with your meal. Have your sandwich and raw veggies for lunch and then have a measured portion of some chips or cheezies. You won’t eat as much of the treat and you won’t feel deprived.

  6. Drink lots of ice-cold water. Use your fun water jug and stay hydrated.

  7. Eat a healthy breakfast every morning. Include some protein and fiber. You’ll feel full longer and you will have given your body some good fuel to start the day.

  8. Don’t eat out of the bag. Always serve yourself a portion of snacks in a bowl. Mindless eating can lead you to eat way more than you need or want.

  9. Read the labels on snack bags. Find out how much the suggested portion is and how many calories it contains. Then measure out that portion.

  10. Educate yourself, find out how many calories are actually in a s’more (it’s 268!). Decide if you really want to eat 3 or if 1 may satisfy your sweet tooth.

  11. Ditch the total deprivation mode. Allow yourself to enjoy your favorite treats. Totally depriving yourself will only make you feel sorry for yourself.

  12. When visiting the ice cream shop choose your favorite flavor and order the smallest cone size. You will be satisfied and eat approximately 260 calories for 1 scoop or a baby cone, of something really yummy. With each scoop the calories add up much too quickly. If you are not careful, what was to be a treat becomes a whole meals’ worth of calories!

  13. When you do overeat, relax and don’t start the negative self-talk. Accept that you overate at that one meal. Forgive yourself and get back on track.

  14. Keep your discipline; enjoy treats and snacks in moderation. Don’t have days when you relax all your healthy eating rules. It’s too easy to slip back into those old comfortable habits. Stay disciplined!

  15. Plan your menu when camping to include lots of summer produce. We have an abundance of amazing fruits and vegetables available from local farmer’s markets and in our grocery stores now.

  16. When eating at a backyard bbq choose smaller portions of pasta salads as they usually have higher fat content. Instead choose the green salad and serve the dressing on the side. Have a hamburger and don’t eat the top bun. Choose fruit for dessert. When finished eating, leave the food area and visit with friends.

  17. Before you go on vacation increase your activity level and cut back on your calories. You will have built in a little cushion for the upcoming vacation and you won’t come home with extra pounds.

  18. Eat sweet treats with a meal. You will likely eat less than if it were a snack. Your blood sugar levels will be much more even.

  19. Put the snacks and treats in the cupboard. If it’s out of sight it’s out of mind. No mindless eating, be intentional!

  20. Relax and enjoy your vacation! Enjoy your time away from your usual routine. Enjoy your family and the opportunity to make memories.

I shared these tips last summer and decided they were worth reposting.

Remember our core Bible verse, “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

TODAY’S little STEP: Enjoy the summer with your family and friends. Pick a few of these tips and put them to use this summer.

If you like what you have read, please take the time to sign up to receive new posts as a weekly email. The subscription button is located at the top of the page, to your right.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

 

Rest much, talk often, and laugh regularly. Summer is too short!

 

Healthier in one super easy step!

Looking in the fridge for something good to eat that feels like a treat?

This super food is low in calories, high in nutrients, vitamins, minerals and fiber. It comes individually packaged and can be eaten raw or cooked.

It’s Doctor approved, recommended and it’s sweet!

It’s delicious fruit!

Fruit is an excellent source of many nutrients; potassium, dietary fiber, vitamin C, and folic acid. Eating more fruit can lower your risk of heart disease and protect you from certain cancers.

The naturally occurring sugar in fruit can satisfy your sweet tooth and the added fiber will help you feel satisfied for longer.

Eating more fruit is one of the simplest changes we can make especially if we replace higher calorie foods with fruit.

Eating more fruit is another little step we can take to be healthy and well.

But how much do I have to eat? 

Most women who are moderately active should consume 2 cups of fruit daily if you are under 30 and 1½ cups if you are over 30.

A serving of fruit varies depending on the fruit and it’s size. It is important to be aware of the portion size as the calories can add up easily.

Here are some general guidelines for portion sizes.

Apple-1 small(2 ¼ “ diameter)

Cantaloupe, pineapple and watermelon-1 cup of cut up chunks

Grapes-32

Grapefruit-1 medium

Orange, peach-1 large

Pear-1 medium

Strawberries-8 large

Blueberries, raspberries-1 cup

Dried fruit-1/2 cup

Fruit juice-1 cup

How can I include more fruit in my day?

Choose fresh fruit more often than juice. You benefit from the eating process and the fiber contained in the fruit.

Add berries or banana to your cereal at breakfast or have toast with peanut butter and banana.

healthy-morning-dessert-blueberries-sundae-picjumbo-com

Mix fruit with Greek yogurt for a mid-morning snack.

Get creative and make fruit kabobs with strawberries, bananas, grapes and pineapple chunks. This appeals to the little kid in us as anything on a stick is considered a treat.

Decide that your snack will always include fruit. Apples and bananas are super easy to pack.

Make fruit smoothies with fresh or frozen fruit, try different fruit combinations.

fresh-and-yummy-smoothie-with-strawberries-bananas-picjumbo-com

Add some peanut butter or low fat yogurt as a dip to your favorite fruit choices.

Individual portions of fruit are good to pack in lunches. Select ones that are packed in fruit juice, not syrup.

Freeze grapes and then enjoy them like candy on a hot day.

At dinner add some fruit to salads or serve a fruit tray with low fat dip as dessert. Fruit trays appeal to our eyes and most everyone can find a favorite.

Be adventurous and try a new fruit each week. Most grocery stores have a wide variety to choose from.

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Eat a variety of fruits as they all contain different nutrients and vitamins.

TODAY’S little STEP: As part of Camp #4 add a serving of fruit to one meal or snack. This will be more effective for your health if you replace a low nutrient snack with fruit.

If you like what you have read, please take the time to sign up to receive new posts as a weekly email. The subscription button is located at the top of the page, to your right.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

 

 

 

EASY KALE SUMMER SALAD

Do you love summer salads?  My husband and I often enjoy a large salad for dinner on a hot summer night. This is our new healthy favorite.

Kale, Chickpea and Feta cheese salad

Ingredient List

1 bunch Kale, washed & dried or a package of chopped Kale

1 can chick peas, rinsed and drained

¾ cup light Feta Cheese crumbled

½ medium red onion diced

Additional vegetables of your choice, diced

 

Dressing

2 tablespoons of balsamic vinegar

1 tablespoon of honey

1 teaspoon of mustard

¼ cup of olive oil

½ teaspoon of garlic pepper

If you have a large package of kale you may need to double this dressing recipe.

Method

IMG_7616Combine ingredients of the dressing in order and mix well with a whisk. Set aside for later.

Rinse the chickpeas under cold water and let sit to drain.

 

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Dice the red onion.  I chose red and yellow peppers as others vegetables. Set aside for later.

 

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Prepare kale and place ½ in a large bowl.

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Pour ½ the dressing over the kale and mix well with your nice clean hands. Rub the dressing onto the leaves. I know it’s pretty messy but the kale needs to be well coated.

Then add the rest of the kale and the remaining dressing. Mix well with your hands.

 

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Then add the chickpeas and veggies. Mix well with a spoon this time.

 

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Add ½ the feta cheese and mix well. Then add the remainder of the feta cheese and mix well.

Refrigerate until ready to serve-preferably 1 hour.

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Enjoy as a side salad or alone!

 

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TODAY’S little STEP: Find a summer salad recipe that you love,make it and eat it! Enjoy these beautiful days they are are a gift from God!

Remember our key verse. “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

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4 PROVEN SUPER EASY STEPS TO HEALTH FOR BUSY WOMEN

No more diets for me! Instead of feeling deprived and discouraged, I feel empowered! I take little steps everyday to take care of my body, mind and spirit. These little steps are good habits, which I can continue for the rest of my life. You can take these little steps too, no matter how crazy your life is.  

Remember that every mountain is climbed one step at a time!

Welcome to our new climbers. To my group of regular climbers I want to say, “You go Girl! You are making a difference with each little step you take! Let go of the little slips and be nice to yourself.”

Together we have climbed to Base Camp and then to  Camp # 2

every mountain-one step

Today we hike to Camp #3.

Here’s your sneak peak.

Nutrition – Add 1 serving of vegetables (½ cup cooked or 1 cup of leafy) to 1 meal. Continue using a smaller plate at each meal or snack. Drink water as your main beverage.

Exercise – Add 5 minutes of exercise for a total of no more than 20 minutes per day. You can divide it into 2-10 minute sessions or even 4-5 minute sessions on a crazy day.

Mental – Recognize that you have an inner critic. Identify a lie and replace it with a truth statement.

Spiritual – Pray and access Jesus’ power. Choose a verse to memorize. Here is a good one. “Be strong in the Lord and His mighty power”. Ephesians 6:10

That’s it my friend! Just 4 little steps that we can all do!

Over the next month we’ll chat about each step and you will be equipped and educated for the climb!

No diet, no deprivation, no disappointment!

TODAY’S little STEP: Pick the Camp that is best for you and get going! Take little steps everyday.

Every little step makes a difference! Every mountain is climbed one step at a time!

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Your mother was wrong! Snacking is good for you!

Do you want more energy, clearer thinking and fewer cravings for fast or sugary foods? Yes, please! A healthy snack can do this for you!

I don’t like to say this but, YOUR MOTHER WAS WRONG! A SNACK WON’T SPOIL YOUR DINNER!

In fact it’s the exact opposite. A healthy snack can curb your appetite and help you eat less at dinner. It’s not about living a life of deprivation; there are lots of good foods for us to eat.

photo-1445633743309-b60418bedbf2mom whispering

Think about fueling your body just like you do your car. When the gas tank of your car is empty the engine won’t run.

When we eat, we fuel our bodies. Our bodies convert the food to energy, and our blood sugar tank is full.

Our bodies use the fuel for everything, to think and blink and walk and work. After a couple of hours our blood sugar tank is low and our brain sends out a message for more fuel.

This is the perfect time for a healthy snack! If we ignore that message, we begin to feel tired and cranky and we don’t think as clearly.

We need to fill our fuel tank regularly throughout the day. Licensed dietitian/nutritionist, Julie Whittington suggests “to never go longer than 3 or 4 hours without eating. Our bodies prefer to have smaller, more frequent meals during the day rather than fewer large meals.” This will ensure our blood sugar levels don’t get too low.

There’s more good news about healthy snacking! Melissa Davidson, registered dietitian states that “eating healthful snacks throughout the day can help ensure more healthful mealtimes”.

When we have healthy snacks throughout the day we aren’t too hungry at mealtimes and this keeps our appetite in check.  Today’s dietitian

The perfect snack has some carbohydrates; fruits, vegetables, whole wheat breads or crackers for quick energy.   Adding some protein; dairy, meat, nuts/seeds or legumes will help you feel satisfied until your next meal.

The snack has to be a reasonable portion and under 200 calories. Prepare and package them ahead of time so you always have a quick and easy snack to grab.

Here are some suggestions for home, work and on the go.

  • 1 handful of almonds and a medium piece of fruit

  • 1 tbsp. of peanut butter and apple slices

  • 2 tbsp. hummus and 12 baby carrots or celery sticks

  • 1 container of low fat Greek yogurt and ½ cup frozen blueberries

  • 1 cheese stick and whole wheat crackers, serving according to package

  • 2 tbsp. fresh salsa and 10 baked tortilla chips

  • 1 single serving of unsweetened applesauce with cinnamon sprinkle and 1 tbsp. of chopped almonds

  • 2 cups of plain popcorn mixed with 1/4 cup roasted soy nuts

  • 1 slice of whole grain bread and 1 tbsp. of peanut or almond butter

  • 1 cup smoothie made with low fat yogurt, skim milk and frozen fruit

  • 1 cup sliced bell peppers and ¼ cup of guacamole dip

  • 1 tbsp each almonds, pistachio nuts, sunflower seeds, walnuts, raisins, and chocolate chips

  • 5 ounce container of 1% cottage cheese with 1.5 cups of sliced strawberries

  • Half an english muffin and 2 tbsp. of cream cheese

  • ½ cup low-fat cottage cheese and 1 cup canned mandarin oranges

  • 1 hard-boiled egg and whole-wheat crackers

  • ½ cup of non-sugar cereal and low fat milk

  • 1 cup of pineapple chunks and 1 tbsp. of unsweetened shredded coconut

  • 1 slice whole-wheat toast topped with 1 ounce of goat cheese and small handful of raspberries

  • 1 cup of broth and whole wheat crackers

  • 1 Special K Granola Bar with Dark Chocolate or 1 Kind Bar dark chocolate nuts & sea salt

For some really unusual snack ideas check out this link, Fun snack ideas

 

TODAY’S little STEP: Start snacking! Include 2 healthy snacks in your day. Pay attention to your hunger and fuel your body with healthy food every 3 to 4 hours.

“And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

 

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DIET FREE AMAZING CHANGES TO MAKE RIGHT NOW!

Make 2016 the year you get healthy, diet free!

We all know diets work for a little while. But one day we feel too deprived, too stressed and we quit.

Instead of a new diet I want to encourage you to make lifestyle changes.  Little changes that helped  me lose weight and keep it off.

We will make small changes to our food intake, physical activity and to our mental and spiritual well-being.

 

 

weight loss plan

We will make 4 small changes that are easy  and contribute to a healthy life. Once these initial changes have become habits, we will add 4 more little changes. 

We borrow mountain climbing jargon and tools, as getting healthy can feel like climbing a mountain.

Every mountain is climbed

one little step at a time!

If you are already on our mountain climbing team, I’m so glad to see you here today. We’re doing a review.  Please pick the best camp to start climbing from.

This is Base Camp.

 # 1 Nutrition-Backpack – no diet, just use a smaller plate or bowl at each meal or  snack! 1 surprisingly simple secret to losing weight

#2 Physical Activity-Hiking boots – 10 minutes a day of intentional exercise start with 2 five-minute periods if you’re new to exercise.  what everyone needs to know about 10 minutes of exercise

#3 Mental focus-Helmet – repeat this healthy self talk statement daily.  “I am a beautiful beloved daughter of the King! I am making small changes to be healthy.   Taking care of me is important!”  change your mind it’s good for your health

#4 Spiritual focus-Safety ropes – pray and ask Jesus for His help.  Choose a verse to memorize.  Here’s a good one.  “For I am the LORD, your God,who takes hold of your right hand and says to you, “Do not fear, I will help you.”Isaiah 41:13 essential steps to access God’s power 

 After 30 days at Base Camp we climb to Camp #2

#1 Backpack-drink water instead of other beverages at meals and snacks.  Continue to use a smaller plate or bowl. water your body’s best friend

#2 Hiking boots-15 minutes of intentional exercise every day.  Start with 3-5 minute periods if you are new to exercise. find a fun physical activity

#3 Helmet-become aware of  negative self-talk. Repeat this healthy self-talk statement daily.  “I am a beautiful beloved daughter of the King!  I am making small changes to be healthy.  Taking care of me is important!” the surprising truth you need to be healthy

#4 Safety ropes-pray and share your concerns with Jesus.  Memorize a verse.  Here’s a good one.  “Show me your ways, O LORD, teach me your paths.  My hope is in you all day long.” Psalm 25:4,5b accessing more willpower in one easy step

 

Those are the first 2 camps! If you are just joining us start at Base Camp.

 You can also go back to my PAST LITTLE STEPS to read previous posts.

You can make these small changes, my friend!

It is my hope and prayer that you will have HOPE because of Jesus.  Access His power and might on this journey to health and well-being!  It’s Jesus that makes the difference, not a new diet!

TODAY’S little STEP:  Start climbing the Mountain of Health and Well-being at Base Camp.  Make the 4 little changes to your life.

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