1st Choice (Natural State): Apple
2nd Choice (Somewhat Processed): Applesauce
Limit (Highly Processed): Apple toaster pastry
Shopping Tip: While applesauce is a healthy choice, it has fewer nutrients than a whole apple.
Mar. 29, 12
07:36 PM
I have this problem and never heard this before! So good to know!
This is gonna be kinda hard to coordinate though lol.
Ill have to try this…
(via soon2befit)
Mar. 09, 12
09:29 PM
40 CALORIE OATMEAL-RAISIN COOKIES!
Ingredients:
- 3/4 cup WW flour
- 1/4 cup oats
- Pinch of baking powder
- 1/4 cup stevia
- 1/2 tsp cinnamon
- 1 tbsp walnuts (optional)
- 1 tbsp raisins (optional)
- Splash of vanilla
- 3 tbsp egg whites
- 2 tbsp unsweetened applesauce
- 1 tbsp water
Method:
- Mix all dry ingredients in a bowl, then add wet ingredients
- Shape 13 cookies onto parchment paper or a greased cookie sheet
- Bake at 350 for 9-11 minutes
If you keep out the raisins and walnuts, the base of each cookie is only 32 calories. Also, feel free to substitute in chocolate chips, carob chips, ect!
These cookies have an almost cakey texture, and go very well with tea or milk!
Each cookie: 40 calories, .6 g fat, 1.5 g fiber, 1 g sugar, 1.7 g protein
(via soon2befit)
Feb. 15, 12
04:20 AM
You may think this information is obvious, but a LOT of people are still confused as to what eating clean is. Theres some stuff on this list that even I was like WHAT?!
I hope this clears up any confusion <3
1. Apples
2. Oranges
1st Choice (Natural State): Orange
2nd Choice (Somewhat Processed): 100% orange juice
Limit (Highly Processed): Orange drink
Shopping Tip: Many fruit drinks contain high fructose corn syrup and little real juice.
3. Strawberries
1st Choice (Natural State): Fresh strawberries
2nd Choice (Somewhat Processed): Strawberry preserves
Limit (Highly Processed): Strawberry gelatin dessert
Shopping Tip: Gelatin desserts usually contain artificial strawberry flavor, not real fruit.
4. Peaches
1st Choice (Natural State): Peach
2nd Choice (Somewhat Processed): Canned peaches in 100% juice
Limit (Highly Processed): Canned peaches in heavy syrup
Shopping Tip: Fruit canned in heavy syrup has more sugar and calories than fresh fruit.
5. Figs
1st Choice (Natural State): Fresh figs
2nd Choice (Somewhat Processed): Fig preserves
Limit (Highly Processed): Fig sandwich cookies
Shopping Tip: Packaged fruit cookies may contain refined sugar and preservatives.
6. Pineapple
1st Choice (Natural State): Pineapple
2nd Choice (Somewhat Processed): Canned diced pineapple
Limit (Highly Processed): Pineapple cocktail cup
Shopping Tip: Fresh pineapple is higher in vitamins C and A and beta-carotene than canned.
7. Corn
1st Choice (Natural State): Corn on the cob
2nd Choice (Somewhat Processed): Corn tortilla chips
Limit (Highly Processed): Cornflakes
Shopping Tip: Buy tortilla chips with just three ingredients: whole corn, oil, and salt — and eat in moderation.
8. Spinach
1st Choice (Natural State): Spinach
2nd Choice (Somewhat Processed): Bagged prewashed spinach
Limit (Highly Processed): Frozen creamed spinach
Shopping Tip: When buying frozen vegetables, avoid those packaged with sodium-rich sauces. Buy plain and add your own light sauce.
9. Garlic
1st Choice (Natural State): Garlic
2nd Choice (Somewhat Processed): Jarred minced garlic
Limit (Highly Processed): Bottled garlic marinade
Shopping Tip: Minced fresh garlic is cheaper and more flavorful than jarred.
10. Carrots
1st Choice (Natural State): Carrots
2nd Choice (Somewhat Processed): Baby carrots
Limit (Highly Processed): Frozen honey-glazed carrots
Shopping Tip: Baby carrots are healthy but more expensive than regular-size loose carrots.
11. Soup
1st Choice (Natural State): Soup from scratch
2nd Choice (Somewhat Processed): Canned soup
Limit (Highly Processed): Dehydrated soup mix
Shopping Tip: Homemade soup often has less sodium and more flavor than canned.
12. Ham
1st Choice (Natural State): Heritage ham
2nd Choice (Somewhat Processed): Deli ham
Limit (Highly Processed): Packaged deli bologna
Shopping Tip: Heritage varieties of pork are much less likely to contain hormones than factory meat is.
13. Turkey
1st Choice (Natural State): Whole turkey
2nd Choice (Somewhat Processed): Deli turkey
Limit (Highly Processed): Store-bought turkey meatballs
Shopping Tip: If you buy turkey and other meats at the deli counter, ask for brands free of fillers and nitrates.
14. Beef
1st Choice (Natural State): Grass-fed beef
2nd Choice (Somewhat Processed): Grain-fed beef
Limit (Highly Processed): Frozen beef patties
Shopping Tip: Grass-fed meat is higher in nutrients and lower in fat than grain-fed beef.
15. Chicken
1st Choice (Natural State): Fresh chicken breasts
2nd Choice (Somewhat Processed): Deli sliced chicken
Limit (Highly Processed): Chicken nuggets
Shopping Tip: Chicken nuggets contain very little real chicken.
16. Eggs
1st Choice (Natural State): Pasture-raised eggs
2nd Choice (Somewhat Processed): Omega-3-fortified eggs
Limit (Highly Processed): Egg beaters
Shopping Tip: Pasture-raised eggs may have 35% less saturated fat, 60% more vitamin A, and 200% more omega-3s compared to omega-3-fortified eggs and egg beaters, which come from chickens kept in coops.
17. Cream
1st Choice (Natural State): Cream
2nd Choice (Somewhat Processed): Fat-free half cream / half milk
Limit (Highly Processed): Flavored dairy creamer
Shopping Tip: Flavored dairy creamers are often made with colorings, artificial flavors, and corn syrup.
18. Yogurt
1st Choice (Natural State): Plain yogurt
2nd Choice (Somewhat Processed): Flavored yogurt
Limit (Highly Processed): Flavored yogurt drink
Shopping Tip: Buy plain yogurt and flavor it at home with honey or fresh fruit.
19. Bread
1st Choice (Natural State): Whole grain bread
2nd Choice (Somewhat Processed): Wheat bread
Limit (Highly Processed): Fortified white bread
Shopping Tip: If a whole grain isn’t the first ingredient, you’re missing out on nutrients.
20. Pasta
1st Choice (Natural State): Dried whole wheat pasta
2nd Choice (Somewhat Processed): Dried white pasta
Limit (Highly Processed): Instant noodles
Shopping Tip: Whole grain pasta is higher in antioxidants than white or instant noodles.
21. Rice
1st Choice (Natural State): Brown rice
2nd Choice (Somewhat Processed): White rice
Limit (Highly Processed): Flavored instant rice
Shopping Tip: Brown rice, unlike white, hasn’t had its fiber-rich layers of bran and germ removed.
22. Nuts
1st Choice (Natural State): Peanuts
2nd Choice (Somewhat Processed): Natural peanut butter
Limit (Highly Processed): Processed peanut butter
Shopping Tip: Natural peanut butter should contain only peanuts and a dash of salt.
23. Soy
1st Choice (Natural State): Fresh edamame (whole soybeans)
2nd Choice (Somewhat Processed): Tofu
Limit (Highly Processed): Frozen veggie burgers (containing soy ingredients)
Shopping Tip: Frozen veggie burgers are vegetarian-friendly but are highly processed.
Feb. 14, 12
05:02 PM
My DIY project turned into something else entirely today. As I was contemplating how I was going to decorate my two vases for the pounds lost/pounds to lose jars, I realized I had no idea where I was going to put said jars. And then I thought, “You know what? Why not make a motivational wall instead?”
I’ve been wanting to do something like this for a while, so I figured this was the perfect opportunity to do so. I put it directly across from my bed, so it’s the first thing I’ll see when I wake up and the last thing I see before going to sleep.
As you can see, I did my own version of the pounds lost/pounds to lose with mini clothes pins and ribbon. I think it’s just as effective and cute. I plan on using the board with the calendar to track my workouts.
Ohh this is adorable! Maybe instead of “Pounds To Lose/Pounds Lost”, I’ll do something about how many miles I can run or how many push-ups I can do in a row. Ahhh I love this!
I absolutely love this! I may edit my little wall next to my desk into something like this! :)
(Source: justbeingjacqui, via tumblrgym)
Feb. 10, 12
06:35 PM
http://closedcatharsis.tumblr.com/post/15403797418/taken-january-2nd-2012-age-18-starting
Left: 01/02
Right: 02/10
Feb. 05, 12
11:24 AM
(Source: foodhealthenviroment)
Jan. 25, 12
01:26 PM
Slimtastic Smoothies: 20 nutritious and delicious smoothie recipes
- Banana: Blend 2 bananas with 1/2 cup fat-free Greek yogurt, 1/2 cup skim milk, 2 teaspoons honey, 1/8 teaspoon cinnamon, and 1 cup ice.
- Strawberry Shortcake: blend cups strawberries, 1 cup crumbled pound cake, 1-1/2 cups skim milk, 1-1/2 cups ice, and splenda or stevia no calorie sweetener to taste.
- Raspberry Orange:Blend 1 cup orange juice, 1 cup raspberries, 1/2 cup plain yogurt, 1 cup of ice and splenda or stevia no calorie sweetener to taste.
- Honeydew-Almond: Blend 2 cups chopped honeydew melon, 1 cup almond milk, 1 cup ice, and honey to taste.
- Strawberry-Kiwi: Blend 1 cup strawberries, 2 peeled kiwis, 2 tablespoons sugar and 2 cups ice.
- Cherry-Vanilla: Blend 1 1/2 cups frozen pitted cherries, 1 1/4 cups milk, 3 tablespoons sugar, 1/2 teaspoon vanilla extract, 1/4 teaspoon almond extract, a pinch of salt and 1 cup ice.
- Grape: Blend 2 cups seedless red grapes with 1 cup concord grape juice and 1 1/2 cups ice.
- Blueberry-Banana: Blend 1 banana, 1 cup blueberries, 1/2 cup unsweetened coconut milk, 1 tablespoon each honey and lime juice, 1/4 teaspoon almond extract and 1 cup ice.
- Creamsicle: Blend 3/4 cup frozen orange or orange-tangerine concentrate with 1/2 cup cold water and 1 cup each vanilla ice cream and ice.
- Spiced Pumpkin: Blend 1/2 cup each pumpkin puree and silken tofu, 3 1/2 tablespoons brown sugar, 1 cup milk, 1/2 teaspoon pumpkin pie spice, a pinch of salt and 1 cup ice.
- Black Raspberry–Vanilla: Blend 1 pint blackberries, 1/2 cup raspberries, 1 cup vanilla yogurt and 1 tablespoon honey.
- Banana PB&J: Blend 1 frozen banana with 1 cup soy milk, 1/4 cup each creamy peanut butter and wheat germ, and 2 tablespoons seedless strawberry or raspberry jelly.
- Vietnamese Coffee: Blend 1/2 cup chilled espresso or strong coffee, 1/4 cup sweetened condensed milk and 1 1/2 cups ice. Top with chocolate shavings and/or chocolate syrup.
- Pineapple-Mango: Blend 1 cup each chopped pineapple and mango, 1 cup coconut water, a dash of ground allspice and 1 cup ice. Sprinkle with toasted coconut.
- Chocolate-Banana: Blend 1 banana, 1 cup chocolate ice cream, 1/2 cup milk, a pinch of salt and 1/2 cup ice.
- Peanut Butter–Apple: Blend 1 chopped peeled apple, 3 tablespoons creamy peanut butter, 2 tablespoons flax seeds, 1 1/2 cups each soy milk and ice, and honey to taste.
- Veggie: Blend 1 1/4 cups tomato juice, 1/4 cup carrot juice, 1/2 peeled cucumber, 1/2 celery stalk, 1/4 cup each parsley and spinach, and 1/2 cup ice.
- Lemon–Poppy Seed: Blend 2 teaspoons poppy seeds, the zest and juice of 1/2 lemon, 1 cup plain yogurt, 1/3 cup sugar and 1/2 cup each milk and ice.
- Strawberry-Maple: Blend 2 cups strawberries, 1 1/2 cups milk, 1/4 cup each maple syrup and wheat germ, a dash of ground cinnamon and 1 1/2 cups ice.
- Apple-Spinach: Blend 2 cups spinach, 1 chopped peeled apple, 1/2 cup silken tofu, 1/4 cup each soy milk and orange juice, 1 tablespoon each wheat germ, honey and lemon juice, and 1 cup ice.
(via melanie-is-healthy)
Jan. 19, 12
11:07 PM
Smoothie 101.
I make an awful lot of smoothies - and it’s all thanks to the Green Monster Revolution. I never thought that a simple smoothie could be a delicious, fulfilling meal in itself - but prepare to be amazed! Come with me on a journey through blenders and fruit…
Step 1 - The Base.
The most important component of your smoothie. What is it that’s going to make up the majority of your smoothie? For me, it’s usually spinach, but other greens work too, like kale or collard greens, but they have a more leafy, bitter taste. Spinach is so great because it tastes of absolutely nothing but is packed with nutritional benefits. It’s such an easy way to get vegetables in to your breakfast!
If you’re a little dubious about packing greens into your smoothie, a banana is always a great start. Spinach and banana are a winning combination. And if your blender can cope with frozen fruit, a frozen banana creates a thick, milkshake like consistency, which is always a fab thing.
Step 2 - The Fruits.
More often than not, I’ll just have spinach and banana, then some fancy pants additions, but no more fruit. However if you want some extra flavours, colours, or just have some fruit lying around you need to get rid of - throw it in! I personally love berries, blueberries in particular. I keep a big bag of frozen berries and defrost them as I need them, because it’s much cheaper. (My blender can’t take frozen fruit.) Pears also make a nice addition.
Step 3 - The Liquid.
Ah, the liquid. What takes your smoothie from being just a big mush of fruit and/or veg to an actual drink - so it’s pretty darn important. I go for half unsweetened soya milk and half ice cold water. Soya milk is the most protein packed of all the non-dairy milks, and I’m lactose intolerant, so it’s great for me - but use dairy milk if that takes your fancy. Greek yoghurt is a fab thickener and an easy way to incorporate more protein in to your diet. Ice is always good, too, to thicken it up and make it icy cool and refreshing.
Step 4 - The Fancy Pants Additions.
Here, you can add absolutely anything, or nothing at all. I like to add about a tablespoon of peanut butter - but any nut butter would work - for extra protein. (Argh, again with the protein Freya?!) Yup, sorry. It’s what keeps you fuller for longer. Vanilla, cinnamon, ginger etc. all taste wonderful in relatively neutral tasting smoothies, and if you want to add a little sweetness - try agave syrup, as it’s low GI and won’t cause a spike in your blood sugar levels. Cocoa is also lovely. And blackstrap molasses, if you want to create a gingerbread flavour. Flax seed and chia seeds add omega-3s and if you have protein powder, why not throw that in there too?
Step 5 - The Toppings. (Optional)
I like to put things on top of my smoothies and eat them with a spoon rather than gulping them down, as it makes them feel more like a meal, and adds more texture and crunch. Usually I have a handful of low-sugar wholewheat cereal flakes, pumpkin seeds and sunflower seeds. Nuts, small fruits like grapes and blueberries and any low-sugar, unprocessed cereals are awesome, and look pretty in photos. :)
To give you a rough idea of proportions, this is what I make most days, and it keeps me full for up to five hours.
-2 cups tightly packed spinach, 1 medium banana, 1/2 cup unsweetened soya milk, 1/2 cup water, 1 tbsp peanut butter. Topped with a small handful (about 1/4 cup) of wholewheat cereal and a teaspoon each of sunflower and pumpkin seeds.
I hope this helps and gets you blitzing away! :D
(Source: seedsnsmiles, via soon2befit)
Jan. 16, 12
05:20 PM
Jan. 15, 12
01:26 PM
(Source: healthysexyhappy)
