Weekly fitTip: Keep Veggies Cut-up and Ready to go

Keep a selection of cut-up veggies in a see-through container in the refrigerator.  This requires a little prep work, but it takes the guess-work out of snacking.  As soon as you open the fridge door, the first thing you’ll see are the “easy to grab” veggies.

You can do the same thing for when you’re on the go.  Keep a small container or Ziploc bag of cut-up veggies in your purse, briefcase, or desk for a healthy snack anytime.  Veggies are full or vitamins, nutrients, and fiber and contain minimal calories, so there’s no harm in over-indulging, it’s all good!

By replacing a few of your usual snacks with veggies, you can shave off hundreds of calories a day!  Combine this with a consistent workout routine, and you’re on your way to seeing some real results!  Give it a try, you’ll be amazed at how easy eating healthier can be with just a little preparation.

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Weekly fitTip: Eat More to Lose Weight

In order to lose weight faster and  more efficiently, you need to eat more.  That doesn’t make any sense, right?  It sounds too good to be true and it contradicts the whole concept of dieting, however, it’s a hard and proven fact.  But wait, before you start planning a binge, here’s the catch, you need to eat more of the good stuff.  Now, there’s no need to roll your eyes, it’s actually very simple!

Think about it like this, for a fire to keep burning it needs to be stoked every so often on a regular basis. much like our metabolism, which is our internal fat burning furnace.  Stoking your metabolism requires eating a small meal or snack approximately every 3 hours (like throwing a log on the fire).  Over the course of a day this will add up to 5 or 6 small meals (for example: breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner, evening snack).  The size of the meals will depend on your total daily calorie allowance.

A general recommendation is that snacks should be between 100 and 200 calories each.  You’re probably wondering what types of snacks could possibly be 100 to 200 calories and still be satisfying?  It certainly rules out any sort of processed or junk food options, which are loaded with empty calories and next to zero nutrition.  Processed snacks are a waste of calories since they will not satisfy you for long. They generally cause a drop in blood sugar levels causing you to feel hungry again, which can then lead to unhealthy food cravings.  The key to avoiding this viscous cycle is to find foods that are naturally low in calories and nutrient dense (high nutritional value).

Here’s a list of 10 nutrient dense snacks that will not only keep you full longer, but will also satisfy the taste buds.  A good idea is to keep these items stocked in your fridge and pantry so you have them on hand for the next snack attack.  Many of these snacks are great for on-the-go or for at your desk at work, so keep a stash handy wherever you can.  This will take the guess work out of eating healthy and keep you on the right track.

Top 10 Nutrient Rich Snacks:

  • Nuts (almonds, walnuts, cashews, pine nuts)
  • Dried Fruit (raisins, dates, prunes, cranberries, cherries – unsweetened)
  • Veggies (baby carrots, celery sticks, sugar snap peas, etc)
  • String Cheese
  • Fresh fruit & Berries
  • Popcorn (air popped, unsalted, no butter or margarine)
  • Cottage cheese & fresh/frozen berries and honey
  • Whole grain cracker with Hummus, Peanut butter
  • Smoothie
  • Dark Chocolate

Portion control is very important even with healthy snacks. Measure out and pack proper portions in advance so they are ready when you need them, this requires a little planning and preparation, but is well worth the effort.  By having these healthy snacks readily on hand, you can avoid any dietary pitfalls and feel good that you are stoking your body’s fat burning potential.  Combine these healthy eating habits with a structured exercise regime and watch your body transform!

Guilt-Free Brownie Bites!

These are so absolutely delectable that you’ll never know they’re guilt-free!  The texture comes out perfectly moist and the flavor is so rich and fudgey that a mini bite-size muffin is all it really takes to satisfy that chocolate craving.  The best part is they contain only a fraction of the calories and fat!  The mixture for these can make 12 regular size muffins or about 30 generously topped mini muffins.  The rule of thumb seems to be 1 regular muffin to 3 mini muffins, but I like to make my minis a bit more substantial, therefore, I only get about 30 minis instead of 36.

I’ve omitted the eggs and oil in this recipe and replaced it with a healthy natural substitute that doesn’t alter the taste.  The secret ingredient in this recipe is pure pumpkin puree, which is naturally low in calories, zero fat, and provides dietary fiber (and who couldn’t use a little extra fiber!).  Sounds really healthy right?  You wouldn’t know it from the taste!  These are super easy to make and a great way to sneak in some extra veggies for the kids.  To make them even more decadent, add a cup of chocolate chips.

Guilt-free Brownie Bites

1 pkg Devil’s Food Cake mix
1 can pure pumpkin puree
¼ cup milk (skim or low-fat)
1 cup chocolate chips (optional)

Preheat oven to 400 degrees F.

In a large bowl blend together the pumpkin and milk.  Add box of devil’s food cake mix, combine well.  Batter will be sticky.  Fold in the chocolate chips, if using.

Line mini muffin tins with paper liners and spray the inside of the liners with cooking spray.  This will keep the brownie from sticking to the paper when you are peeling the liner off.  It would be a shame to waste any of the brownie goodness to the paper, especially since they’re mini muffins, every bit counts!

Spoon the batter into the liners, bake for 12-15 min.

Makes 24-36 mini muffins, each serving is 70 calories

Or 12 regular sized muffins, each serving is 183 calories