Are you looking for a little extra help to eat better?

Here is a terrific visual list from www.picklee.com of 10 healthy food swaps…

Image from picklee.com

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“I’ve been on a diet for two weeks, and all I’ve lost is two weeks.”
~Totie Fields

Sound familiar?

This tongue-in-cheek quote is a funny way of saying something that most us have probably felt at one time or another.

If you feel like you are having a difficult time with weight loss, there may be a few seemingly “healthy” foods that you may want to reconsider as part of your diet.

Here are 6 surprising foods that may cause weight gain…

Energy/Protein Bars:

But they have protein, isn’t that good? Not necessarily. These bars are super handy and there are some that are great for in between meal snacking or post workout pick-me-ups, but make sure to really read the labels. I have found bars that are 400 calories or more, and many that are packed with sugar or high fructose corn syrup. If you love them, be sure to look for ones that have healthy ingredients (nuts, dates, honey, etc.) and pay close attention to the calorie count.

Granola:

Granola has long been considered a pantry staple and healthy breakfast option, but it can be surprisingly high in sugar and fat. The thing about granola is that the main components – oats, nuts, and fruit – may be healthy, but a lot of the store bought granola is made using oil and sugar. I highly recommend picking your favorite ingredients and making your own batch so that you can control what goes into it. If that’s not your style, be very careful to read labels and look for brands with less fat and sugar.

Dried Fruit:

Dried fruit seems like a perfectly healthy snack; after all it is FRUIT, right? Unfortunately, dried fruit can have many times more sugar and significantly more calories then you would get from the fresh version. The other problem is that it is very easy to overdo it because it doesn’t seem like you are eating as much. Your best bet if you are watching your calories is to always pick fresh fruit instead.

Frozen Dinners:

Shhh, hear that? The freezer aisle at your grocery store is whispering to you that it is full of diet friendly ready-to-go meals. Unfortunately, while these frozen meals may be low in calories or fat, they are generally pumped up with loads of sodium (which can make you bloated) and preservatives. I am all about convenience, but in most cases you are better off pre-packing your own healthy lunches or dinners. Even a homemade sandwich with veggies on the side is generally a healthier option than anything you have to microwave.

Salads:

Do you feel like you are making a healthy choice when you order the salad at a restaurant rather than an entrée? Unfortunately, this isn’t always the case. Many restaurant salads offer huge portions and are overloaded with toppings. Sure, that bowl of spinach is healthy, but topped with chopped meat, cheese, croutons, and salad dressing it may be much higher in calories than you think. I recommend looking for healthy toppings and getting your dressing on the side.

Orange Juice:

That big glass of orange juice you are drinking in the morning might not be doing your waistline any favors. Did you know that a 12oz glass of orange juice actually has almost the same amount of sugar and carbs as a 12oz glass of soda? On top of that, most of the fiber that helps to make you feel full and keeps your blood sugar from spiking gets stripped out when fruit is made into juice. To keep your sugar and calorie count down, choose to enjoy the whole, fresh fruit instead. And if you want to get your metabolism extra fired up, you can replace that juice with Wu-Long Tea.

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For most of us, it’s finally here…well, almost.

Summertime.

The season of warm days and nights, picnics, barbecues, and outdoor adventures.

It’s the perfect time to shed a layer or two, and I don’t just mean clothes.

Now, you may have been struggling all winter to lose weight in time for this season, but if you didn’t quite make it, or you want to start fresh, this may be the perfect time for you.

Here are some of the reasons that summer may just be the best season for weight loss…

Produce, produce, everywhere!

One of my very favorite things about summertime is the sudden abundance of amazing seasonal fruits and vegetables. Watermelon, cantaloupe, peaches, plums, nectarines, cherries, berries, corn, herbs, greens, and so many more. You can find fresh, in-season produce filling the shelves at your local supermarket, or find a rainbow of delights at a farmers market near you. A ripe, juicy peach doesn’t feel like health food, but it is. So, go get yours…summer is a great time to fill up on freshness and skip the processed junk.

Warm days, longer nights.

I went for my first real hike of the season this past weekend, and it was pretty awesome. The thing is, I know how important physical activity is, but I am generally much less motivated when it is cold or snowy outside. The warmth of summer however, suddenly opens up so many enjoyable outdoor activities. Walking, hiking, biking, swimming, tennis, golf, or just playing with friends in the park (bocce, croquet, volleyball, flag football, etc.). Heck, even spending some good time in the garden will help you burn extra calories. If nothing else, start taking after dinner walks and enjoy the warmer, longer evenings.

Let the sunshine!

Another reason that summer is a great time to lose weight may have a lot to do with the sun itself. Do you feel a lot like you want to hibernate during the winter? Chances are that this is related to less sun exposure. Why? Well there is a direct link between sunlight and your mood. Lack of sunshine can decrease serotonin levels and leave you feeling sad and lethargic, but summer sun will boost your mood and your vitamin D levels naturally. Vitamin D is great for bone strength, immunity, depression, and so much more. And recent research shows that it also helps to fight food cravings and that those who have higher vitamin D levels tend to weigh less. So get a little bit of sun on exposed skin each week  (don’t overdo it), and you just may feel better than ever. And, of course, don’t forget to drink plenty of iced Wu-Long Tea to keep you cool while you catch those rays.

What season do you think is the best time for weight loss? I would love to hear from you.

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It’s 3:00 in the afternoon and things are going along as usual, when suddenly it hits you…YOU MUST HAVE CHIPS NOW!

You are under attack from the dreaded food craving.

Whether it lurks under you desk at work or behind the couch in your living room…it is there and will sneak up on you when you least expect it.

So, how can you control that little beast rather than letting it control you?

Here are a few ideas about how to fight food cravings…

Craving Sweets:

If you are having an intense craving for sweets (carbs), it may actually be because you are tired or haven’t gotten enough sleep. Your body often craves sweets as a way to boost energy.

Solution: If your energy is starting to crash, it can really help to get up and get moving. This doesn’t have to be intense exercise, just get up and take a quick walk to get your blood flowing. Other options are to drink some tea (a calorie free energy boost) or to snack on some fruit (sweet, but much better than a candy bar).

Craving Salt:

Salty food is a pretty typical craving and it may just be the desire for intense flavor. However, the craving for salty food can stem from poor nutrition and is often intensified by dehydration or adrenal fatigue (stress).

Solution: Before you go buy a bag of salty snacks, try drinking a glass or two of water. If you still feel the craving it may be stress that is the culprit. Stop what you’re doing and take a series of 7-10 deep breaths…this will often take the edge off a craving.

Craving Crunch:

This may be a sign that you are feeling angry, frustrated, or irritable. Unfortunately, the seemingly satisfying crunch from that bag of chips will only leave you feeling worse in the long run.

Solution: Consider an endorphin-boosting workout to expend that energy and soothe your nerves, or keep healthy crunchy snack options on hand like peanut butter celery sticks or baby carrots. Another trick is to put on some relaxing music to help calm your stress.

Craving Comfort:

If comfort foods are your weakness (ice cream, mac n’ cheese, mashed potatoes), this is usually a sign that you are seeking out the good “comforting” feeling that you associate with them. Often this kind of craving comes from depression, loneliness, or boredom.

Solution: One way to handle comfort food cravings is to distract yourself. Make a cup of tea (Wu-Long, of course), pick up a good book, take a bath, get outside, clean your house, or call a friend and catch up. Often you will find that the craving passes and it wasn’t actually about hunger at all.

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All right, so by now you know all that you really need to know about how to lose weight.

I will attempt to sound more like a scratched record than a broken one…but it ultimately comes down to calories in vs. calories out.

It’s that simple.

However, there are tips that can help you along the way…

Little things that you can do every day to boost your weight loss in ways you might not have thought of.

Here are 8 of my favorite “unusual” weight loss tricks:

Fidget:

Movement equals calorie burn, even just the little movements that you may not always consider. Fidgeting is actually a way to increase calorie expenditure every day. It may sound a little wacky, but research has actually shown that those who move around more can burn up to 350 more calories each day than those who don’t.

Nap:

Sleep is a wondrous thing for the body, and frankly, most of us still aren’t getting enough of it. Now, 7-9 hours each night should be your goal for optimum health and weight loss, but naps can help too. If you are feeling exhausted midday, try catching a quick power nap. The extra sleep relieves stress, and can help to prevent you from overeating.

Get outside:

Many of us make excuses about not having enough time to exercise, but then we park on the couch in front of the television for a few hours each night. A great way to boost physical and emotional fitness is to spend more time outside. Even a short walk after dinner or on a lunch break can burn some calories and help clear your mind.

Plant a Garden:

There are two huge benefits to this tip. First, working in a garden (or any general yard work) is an excellent way to get exercise without “exercising.” Secondly, if you plant a garden, it is a magical experience to reap the benefits of eating what you grow. And, fresh herbs, fruits, and vegetables are obviously great for your health.

Eat at home:

If most of your meals are on the go or out at restaurants, eating at home a few more times each week can save your wallet and your waistline. At home you can control ingredients, cooking techniques, and portion sizes – all of which will help with weight loss.

Add spice:

Bland is boring. Never settle for bland, tasteless food. Not only are herbs and spices a great way to bump up flavor, but they are also good for you. People tend to eat slower when they eat spicy foods, which can help you realize when you are actually full. Also, many seasonings (cinnamon, cloves, oregano, etc) are rich in antioxidants, and spicy peppers can help to raise metabolism.

Make a progress chart:

Sometimes having a visual reminder of your goals can really be a great motivational tool. I highly recommend creating a chart or hanging a calendar in a place that you can see every day. When you work out put a gold star on the day (stickers are fun!), keep track of weight and measurements, and highlight the time period to reach your goals. If you don’t feel like making one, there are even plenty of printable versions available online for free.

Drink More Tea:

Okay, of course I’m a big proponent of this one…but it works! Oolong tea is a proven calorie free way to give your metabolism a boost (not to mention its many other health benefits). But where it can make a huge impact is if you use it to replace soda, coffee drinks, energy drinks, or other high calorie beverages.

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I don’t know about you, but here’s what happens when I go on a diet…

I spend the entire time thinking about what I’m not eating. I devote Pinterest boards to magical fattening foods that aren’t even healthy to look at. I resent the pizza companies rude enough to actually advertise in the middle of the shows I’m watching, almost as much as I resent the shows themselves for having dinner scenes.

And no, I don’t want to hear about that great new fro-yo place that just opened up, but you better tell me all about it, especially the toppings bar.

Going on a diet is a terrible way to lose weight.

What’s wrong with your diet? It’s a mental torture that we place upon ourselves. There must be a better way.

Mind Games

Don’t think of a polar bear right now. Don’t imagine an iceberg floating on a moonlit sea with a happy little polar bear sitting on the top. Don’t do that.

Did you do it? Even though I told you not to?

That’s the thing about diets. They’re about this “Don’t” mentality that our rebellious brains can’t help but spite. Tell us not to want something or to do something, and that’s the thing we’re most likely to want or do. Or want to do. It’s human nature.

What if we took a mental-Judo approach? Judo is the martial art of using our attacker’s strike against them. Instead of resisting the temptation, turn the force of that temptation against itself.

Stop thinking of what you can’t have, and rejoice in all the things you can have.

Out of Sight, Out of Mind

You can’t have your cake and eat it, too. Furthermore, you can’t eat your cake and have it, too, which makes more sense to me than the typical way that expression goes. My point is, you can’t eat cake if you don’t have cake to eat.

Make it hard to get the stuff that you know is bad for your health. It’s as easy as not buying potato chips, which you’re probably doing right now. You’re not buying chips right now, are you? See?

Instead, buy the stuff that’s good for you. More importantly, buy the stuff that you’ll like that’s good for you. If you don’t like Brussels sprouts, you’re not going to eat them, no matter how many you bring home. But if you do some research and experiment with your daily menu, you’ll find that perfect mix of healthy and yummy.

Cheat

Anyone who’s good at cheating at anything knows the best way to do it is in small increments. They don’t steal the answers to the whole test; just a few here and there. They don’t win with royal flushes for every hand. The same approach works with food.

Don’t eat a whole cheese cake and think it’s just cheating. But allow yourself a nibble here and there. It will take the edge off. Allow yourself the occasional indulgence, because otherwise you’re back in that “Don’t” frame of mind.

After all, you’re a grown up. You can do what you want. It’s just a matter of wanting what’s right for you.

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The sun has finally come out in Denver – and after a few weeks with snow and rainstorms – it looks like it’s here to stay.

This is great!

Except for one thing…

Allergies.

All of the sudden, myself and everyone around me, is sniffling, sneezing, and coughing up a storm. The problem is that most over the counter treatments are only temporarily effective and can make you either drowsy or jittery depending on the formula.

So, I decided that I would track down some of the best all-natural allergy remedies and share them with you…

Peppermint Tea:

More than just a good remedy for a stomach ache, it seems that peppermint tea can also help calm the effects of some allergies. The essential oil in peppermint leaves works as a decongestant, and it can also have anti-inflammatory effects. You can buy it at the store, or make your own by steeping dried peppermint leaves for 5 minutes in boiling water.

Neti Pots:

I know people who use them daily during flu season and allergy season. If you have never seen one before, it looks like a tiny teapot, and is used to flush the nasal passages with warm water or saline. It may not be pretty, but this will help to clear out allergens and loosen mucus. You can get one at just about any drugstore, and most come with everything you need.

Local Honey:

More evidence is still needed, but I have friends who swear by this technique. A simple way to potentially help allergies is to consume honey produced by bees in your region (easily found at most farmers markets). It is essentially a way to build up your body’s natural resistance by introducing it to honey made from the pollen in your area. Kind of like an allergy shot, only sweeter.

Quercitin:

Quercitin is a bioflavonoid naturally derived from plants. It works by helping your body to produce less histamine. It can be found in many health food stores, and the recommended dosage for allergies is 1,000 mg per day, ideally starting about 6 weeks before the onset of allergy season. Note: If you have any health issues, please consult your doctor before using quercitin. It is not recommended for those with liver disease.

Stinging Nettle:

This is another supplement that can be found in most health food stores in capsule or tincture form. Stinging nettle can be helpful because it also works as a natural antihistamine, but without the unwanted side effects that many allergy drugs have. The recommended dosage for stinging nettle is 300 mg per day.

Shower:

The benefit of a good shower during allergy season is twofold. First, a steaming shower can provide temporary relief by soothing and moistening your sinuses. Second, a shower after spending time outdoors can help to remove allergens from you skin and hair and prevent them from spreading around your home. This is particularly recommended after you have spent any time gardening.

Do you have any natural allergy remedies that work for you? I would love to know.

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Some people need the cold, hard facts.

Like, if I had a checklist of what I needed to do to be a happy, healthy me, I’d have a much better chance of achieving that goal than if I had to figure it out all on my lonesome. I just want guidance and some simple instructions like I’d get with a freshly bought Ikea futon.

Do they have such a thing for, say, weight loss? Healthy living? And where does one obtain such a list? The internet maybe?

“But the internet is so vast and terrifying and hard to navigate,” you say. And yes, it is. In that ocean of knowledge, there are treasures waiting.

Let’s dive in and find out what it takes to lose weight. Here’s a weight loss day planner…

Morning

Start your day with water. As you’ve been told time and time again, you don’t get enough water. This applies extra after eight hours of sleep.

Drink your Wu-Long tea. It will help you metabolize better.

Eat a big breakfast. Keep it healthy. You don’t need to eat breakfast food for breakfast, either. Think about nutrition like protein and fiber, not tradition like pancakes and more pancakes wrapped in sausages. Having the bulk of your calorie intake in the morning gives you more time to burn those calories off.

A couple hours later, have a snack, like a fruit or a vegetable or nuts, not like a candy bar or corn puffs spray painted with orange cheese. Healthy options are out there, people.

And when in doubt, drink more water.

Noon

Have more Wu-Long tea.

Have your well-balanced lunch. Hit all the food groups. Keep it smaller than your breakfast, because as the hours pass by, you’re losing the time it takes to work it off.

Roughly two hours after that, have another snack.

Night

When it comes to dinner time, you should keep it smaller than lunch, which was smaller than breakfast, remember? Again keep it balanced and healthy.

It’s time to start settling down for the evening, so try to have this last meal relatively early, at least three or four hours before bedtime.

And don’t think for a minute that sleep isn’t important. Proper rest is just as fundamental to health as the stuff you put in your body, so get your six to eight hours worth of sawing logs and dreaming dreams.

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Image thanks to Vegan Feast Catering

Although it has been a rather snowy spring here in Denver, it looks like the sun may finally be sticking around for a bit.

And soon it will be time for sunscreen and long, hot days…and the ice cream trucks jingling around every corner.

That oh-so-familiar jingle that can make even the strongest amongst us salivate like one of Pavlov’s dogs.

Drumsticks, and rocket pops, and creamsicles, oh my!

So, what are you to do when you want a little frozen treat, but don’t want to stray from your healthy habits?

Here are a few ideas for healthy frozen treats…

Yogurt Frozen Strawberries:

This recipe couldn’t be a whole lot easier, and is terrific because it can work with a variety of berries, or be changed up by using a different flavor of Greek Yogurt…

Ingredients:

1 carton fresh strawberries
2 cups vanilla Greek Yogurt

Wash and dry the strawberries, then trim the tops and cut strawberries in half (or leave whole depending on size).

Using a toothpick, dip the strawberry halves into the Greek yogurt until coated. Distribute the coated strawberries onto a cookie sheet and then place into the freezer.

After about an hour, the strawberries can be transferred into freezer bags or Tupperware for easy storage. When you want a treat, grab a few and enjoy!

Frozen Chocolate Bananas:

I first had one of these at a fancy ice cream shop when I was a kid, and have loved them ever since. Simple and delicious.

Ingredients:

4 ripe but firm bananas
8 popsicle sticks
¾ cup dark chocolate chips
optional: chopped nuts, granola, or coconut flakes for dipping

Peel each banana and cut in half crosswise. Insert a popsicle stick carefully into each half to avoid splitting.

Arrange the bananas onto a tray and freeze until solid, at least one hour.

Melt the chocolate using a double boiler or follow microwave directions. Hint: a tiny bit of coconut oil or other healthy oil may be stirred into the melted chocolate to make it smoother.

Pour melted chocolate into a tall glass. Dip each frozen banana into the chocolate and turn to coat. Once it is coated, the banana can then be rolled into chopped nuts, granola, or coconut flakes if desired.

Serve immediately, or wrap in plastic and store in the freezer.

Peanut Butter and Banana Ice Cream:

If you haven’t tried using frozen banana chunks as an ice cream base, I highly recommend it. When tossed in a food processor they create an incredibly smooth texture and great base for a lot of flavor options.

Ingredients:

2 peeled bananas, sliced and frozen until solid (very ripe bananas will work the best)
3 tbsp peanut butter
1-2 tsp honey

Blend frozen banana slices in food processor until they reach the consistency of soft serve ice cream.  Add the peanut butter and honey and blend until combined.

Serve immediately, or return to freezer for a firmer consistency.

Note: this recipe allows for endless variety – try blending the frozen bananas with other frozen fruit and a splash of milk, or blend with cocoa powder and vanilla for a chocolaty treat.

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I’m sure that you have seen a lot of news about the health benefits of green tea or about green tea and weight loss.

But is it true?

Let’s look more closely at the different kinds of tea and how they affect health…

Tea Facts:

First, it is important to know that all three of the primary varieties of tea (black, green, and oolong) actually come from the same plant, Camellia sinensis. The differences in colors, strengths, and flavors are a result of the way in which the leaves are processed.

Black tea results from leaves that have been fully oxidized, oolong tea is partially oxidized, and green tea which is not oxidized.

All of these are beneficial to health, although the benefits vary for each kind.

Black Tea:

Cardiovascular Health: One of the most widely recognized benefits of black tea is related to cardiovascular health. The high level of antioxidants in black tea has been shown to support cardiac muscle function, lower LDL cholesterol, improve coronary vasodilation, and lower the risk of heart disease.

Cancer Prevention: While green tea may be the star in this category, black tea is no slouch. It may help prevent a number of cancer types, including stomach, breast, and prostate cancer. This study also demonstrates that black tea may reduce the risk of oral cancer in general, and among those who smoke or use tobacco products.

Brain and Nervous System: The naturally low amounts of caffeine that occur in black tea promote blood flow to the brain without being overstimulating. This can help to sharpen focus and improve memory. Tea is also an adaptogen, which means that it boosts energy while also helping to relax and reduce stress hormones.

Immune Support: Research has shown that the tannins in tea can help to fight viruses and suppress tumors. The alkylamine antigens in black tea specifically help to boost immune response.

Green Tea:

Digestive Health: The tannins in tea make it an excellent digestive aid as they have a calming effect on intestinal and gastric illnesses. The polyphenols (antioxidants) in green tea have also been shown to have a positive effect on intestinal inflammation for those suffering from colitis and irritable bowel syndrome.

Cardiovascular Health: Green tea is another powerhouse for cardiovascular health and lowering the risk of coronary heart disease. Studies also show that green tea may help prevent atherosclerosis and be beneficial for lowering cholesterol.

Cancer Prevention: Green tea has the most current research linking it to cancer prevention. Research has shown that the compound epigallocatechin gallate (EGCG) can shrink the size of tumors when applied by intravenous administration. There have also been studies that link consumption of green tea with a lower risk of stomach, colon, and throat cancer, amongst others.

Immune System: The green tea compound EGCG may also help to boost the number of regulatory T cells in the body, which support the immune system and could be a way to help control autoimmune disorders

Weight Loss: There is some evidence linking green tea and weight loss. However, oolong tea is actually much more effective as a weight loss aid.

Oolong Tea:

Cancer Prevention: As with the other two kinds of tea, the powerful antioxidants in oolong tea have been shown to be beneficial the prevention of some forms of cancer. Specifically, there is good research linking consumption of oolong tea with a decreased risk of ovarian cancer and prostate cancer. It may also help to prevent oral cancer, specifically in those who use tobacco products.

Skin Health: There is good evidence that oolong tea may be helpful for managing skin conditions, including eczema. A 2001 study showed statistically significant improvement in using oolong tea for patients suffering from recalcitrant atopic dermatitis. Additionally, the powerful antioxidants in oolong tea combat the free radicals that cause wrinkles, age spots, and other skin aging.

Diabetes: Recent research shows that consumption of oolong tea in conjunction with standard treatment may help to naturally regulate blood sugar levels in those suffering with type 2 diabetes.

Weight Loss: The most promising research has shown that oolong tea is the real powerhouse for weight loss, and more effective than green tea. This is due to it’s high concentration of polymerized polyphenols.

A 2001 study published in the Journal of Nutrition, found that oolong tea promotes weight loss and increased fat oxidation in study participants by 12%. These participants burned 67 more calories a day compared to those who only consumed caffeinated water.

Another study, published in the Journal of Medical Investigation in 2003, found the energy expenditure (EE) was increased by 10% after consumption of oolong tea in comparison to only a 4% increase after consumption of oolong tea.

Both of these studies confirm that the regular consumption of oolong tea can raise metabolism support healthy weight and will be more effective than green tea.

Drink to Your Health?

With the host of benefits that tea can offer, it seems like an ideal beverage option.

It is 100% natural, and a simple way to support good health.

These benefits may be even greater if you use tea in place of other less healthy caffeinated beverages such as soda, coffee, and energy drinks.

Additionally, tea is completely calorie free. So if weight loss specifically is your goal, adding oolong tea to your daily routine is a great way to boost your metabolism and help fight fat.

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