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HOW TO: WINTERIZE YOUR DIET ROUTINE

March 8, 2012 By Leave a Comment
Souper-Size It

Healthy soups and stews are a cost effective way to help you stay on track during this time of year. Stick to soups and stews that are made from a tomato soup or chicken broth base. Load them up with colorful vegetables and lots of lean protein. You can even have an appetizer of plain tomato soup or chicken broth before your main course to make you feel fuller and eat fewer calories during your meal.

It’s also a good idea to add in soy wherever you can. You should aim to consume 25 grams of soy a day. A neat way to sneak in soy is to add small chunks of tofu to your vegetable soup. No one will even be able to tell it’s in there. Another way to get the daily recommended amount of soy in your diet is to add roasted soy nuts or soy cheese to your salad. For a sweeter option, try adding soy milk to some pre-portioned WonderSlim Cinna-Crunch or Berries n Chocolate cereal.

Avoid cream based soups at all costs. It doesn’t matter if it’s Dad’s all-time best crab bisque or your boss’s acclaimed broccoli and cheddar soup. They are loaded with unnecessary calories and are diet busters in disguise. Stay away at all costs.

Pass Your Plate

An easy way to cut calories during the fall and winter is to switch from dinner plates to salad plates for all of your meals. Correct portion sizes are a lot smaller than most people think so by doing this, it will help you put the correct portion sizes into perspective.

Even though you practice correct portion control, it is only beneficial if you are portioning the right foods. Start by incorporating lots of veggies in place of pastas and fattier foods. Only use half the pasta in your normal recipes and add in a colorful veggie in place of the left out starch. Chances are you won’t even notice it’s gone and you’ll be adding extra vitamins and minerals to your favorite recipes.

A good way to get your daily veggies is to keep six or seven different bags of frozen vegetables in your freezer. Use them for spicing up your dinner or salads. Mix any combination together, saute them in some low fat dressing, and you have a simple easy meal made just out of veggies.

Another delicious way to add in vitamins and minerals is to freeze your favorite seasonal fruits. Throw them in smoothies, cereal, yogurt, or just defrost and have them as a snack. Practice these healthy tips, along with possibly substituting two or more meals a week for a healthy hearty salad and you’ll be surprised at how easy it is to stay on track!

Fight the Winter Cold with Food and Exercise
When you eat healthy, you feel healthy. If you keep up a healthy lifestyle this fall, you might be able to stay disease free. Studies have shown that incorporating moderate exercise into your winter diet routine will help you fight off simple infections like the common cold and the flu. Exercise also helps you ward off osteoporosis, different types of cancer, heart disease, and type-2 diabetes. What more motivation do you need?

If you still have a problem finding motivation during the cooler months, look into getting an audio book. Listen while you take a brisk walk and you will most likely be motivated to maintain longer because you’ll be looking forward to the next chapter. You can check one out at your local library or download one online.

Be the “Life” of the Party
Add fun games to your parties. Try horseshoes, Cornhole, playing Wii, a spirited game of charades, twister, or anything that gets you up off your feet and moving around. Try to incorporate dancing into your party because we all know that the best parties always include dancing.

The most important rule of being a healthy and happy holiday party-goer is to “eat before you meet.” Always remember to have a protein rich snack before attending a dinner party. A healthy protein bar, hard boiled egg, or some OSTRIM jerkey are all good high protein choices. Also remember to down a few glasses of water before you leave the house. Remembering these little tricks will keep you from gouging yourself on your Mom’s cream-cheese poppers or Grandma’s award-winning sausage balls.

Just Remember to Remember
As long as you are not completely thoughtless with the unavoidable splurges you encounter, you’ll get through the holiday season and still fit into your favorite jeans. If you’re put in a situation where you have no other choice but to be unhealthy, just remember to be extra healthy the following week. Vow to have salad for lunch everyday for a week and let yourself have a slice of your Aunt’s decadent sweet potato pie. If you eat healthy 90% of the time, it’s okay to splurge on the other 10%. Rather than taking the fun out of your holiday meals, pick the ones where you want to indulge, and remember to pass on the rest. Being mindful of healthy eating now is one of the easiest ways to feel good after the holiday season is over.

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GLUTEN FREE GARBANZO BEAN CHOCOLATE CAKE

March 8, 2012 By Leave a Comment


Ingredients:
1 1/2 cups semisweet chocolate chips
1 (19 ounce) can garbanzo beans, rinsed and drained
4 eggs
3/4 cup white sugar
1/2 teaspoon baking powder
1 tablespoon confectioners’ sugar for dusting

Directions:

  1. Preheat the oven to 350 degrees F (175 degrees C). Grease and flour a 9 inch round cake pan.
  2. Place the chocolate chips into a microwave-safe bowl.
  3. Cook in the microwave for about 2 minutes, stirring every 20 seconds after the first minute, until chocolate is melted and smooth. If you have a powerful microwave, reduce the power to 50 percent.
  4. Combine the beans and eggs in the bowl of a food processor. Process until smooth. Add the sugar and the baking powder, and pulse to blend. Pour in the melted chocolate and blend until smooth, scraping down the corners to make sure chocolate is completely mixed. Transfer the batter to the prepared cake pan.
  5. Bake for 40 minutes in the preheated oven, or until a knife inserted into the center of the cake comes out clean. Cool in the pan on a wire rack for 10 to 15 minutes before inverting onto a serving plate. Dust with confectioners’ sugar just before serving.

Nutrition:

Servings Per Recipe: 12
Amount Per Serving
Calories: 229, Total Fat: 8.5g, Cholesterol: 70mg, Sodium: 180mg, Total Carbs: 36.8g, Sugars: 24.7g, Dietary Fiber: 3.2g, Protein: 5.2g
(adapted from www.allrecipes.com)

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THE DECEPTIVE “HEALTH HALO”

November 21, 2011 By Leave a Comment

Our grocery stores, supermarkets, and restaurants have been flooded with “healthy” labels that lead us to believe some not-so-healthy choices are actually good for us. This is known as the health halo. The health halo refers to the halo effect that occurs when our perception of one trait influences our assessment of the entire product as a whole. For example, we might assume that something labeled “organic” or “fat free” is healthy and that we can have as much of it as we like. For this reason, the health halo has also been known to cause overeating and lack of portion control.

Because many restaurants and grocery stores exploit the health halo, we’ve put together some tools to help you spot this deceiving tactic. It’s not always the easiest to spot, but we hope by providing you with some examples of the health halo that you will be better equipped to know how to handle and avoid it all together.

Health Halo Violator: Snapple
Watch out for the sugar content in these products. Just because they boast “natural” flavors and added vitamins, does not mean they haven’t jam packed their drinks with tons of sugar. Even their antioxidant water varieties have as much sugar as 2 Good Humor Chocolate Éclair Bars. This goes for most “healthy” fruit drink varieties such as SoBe and Gatorade. For some healthy fruit drink options click here.

Health Halo Violator: Smoothie King
With massive portion sizes, extra syrup, and carb mix the fruit smoothie king pin, Smoothie King, can turn a sensible treat into a 1,000 calorie sugar trap. The 40oz Cranberry Supreme packs more carbs than 20 Double Stuffed Oreos! Opt for a smaller 20oz version and ask for a little honey instead of the sugar packed flavored syrup and carb mix.

Health Halo Violator: Quiznos
You would think that some healthy veggies on a wheat bun would be a good option, and most of the time you would be right, except if you were dining at Quiznos. They layer their veggies in between a 400-calorie bun, a huge chunk of cheese, and a vat of oil. The large veggie on wheat has over 1,000 calories, 54 grams of fat, and 17 grams of saturated fat. Even their smaller varieties still average over 500 calories. The only time a large should be ordered is if it’s being shared or if you’re saving the other half for dinner. Other than that, stick to the small and try to choose one of their “under 500 calories” options.

Health Halo Violator: Ruby Tuesday
Before you order an appetizer that you think is a little on the light side, you should know that the buffalo shrimp quesadilla is packed with almost 1,500 calories and 90 grams of fat. Even the roasted chicken and other quesadilla varieties have over 1,000 calories and at least 70 grams of fat. Choose a trip to the salad bar instead but remember to opt for a light dressing and make sure to choose lots of colorful veggie varieties. Also steer clear of the pasta and broccoli salad located on the end of the salad bar. Nothing is healthy about pasta or veggies drenched in a creamy mayonnaise based dressing.

Health Halo Violator: T.G.I. Fridays
You would think choosing a grilled chicken sandwich would be a good option at a restaurant like this, but think again. When you smother it in sugary sauces, sour cream, and pair it with a fried side, you get the 1,250 calorie packed Caribbean Chicken Sandwich with sweet potato fries that has 47 grams of fat, 18 of which are saturated. Instead, choose a chicken option that doesn’t come on a bun and pair it with a delicious steamed veggie. Remember to ask them to hold the butter on the veggies. Broccoli can go from good to bad if it is soaked in a tub of butter.

Health Halo Violator: Fat-free
We need to stop thinking that fat makes us fat. It is only one part of the equation. You actually need some fat in your diet to process nutrients like vitamins A, D, and E. Be weary of “fat-free” foods because they are loaded with sugar which can cause them to have more calories than their full-fat counterparts. It’s been shown that fat-free labels cause people to overindulge on unhealthy snacks and treats. Instead stick to a reasonable amount of healthy fat and don’t go crazy with something just because it is labeled “low-fat” or “fat-free.”

Health Halo Violator: Grass-fed
The USDA allows anyone to use this term provided the meat producer submits documents saying that this is true. No farm inspections are required in order to meet these criteria. Also, before 2006 anyone could use this term regardless of documentation and under the new rule, the companies already using the term were grandfathered in. If you see this term on pork or chicken, then you know for sure you are being fed a bunch of bull because those animals cannot survive on grass-fed only diets.

In Conclusion
Marketers these days are using our health conscious mindset to make us view products as better than they actually are. For this reason, we should stay up on current trends in the food industry and on what the terms marketers are putting on products actually mean. Most of all, we need to be real with ourselves and our goals. Weight loss is not simple, but if we keep our portions under control and make sure to get enough nutrients such as protein, then our hard work will pay off. To get a meal plan that is designed for both men and women that is based on portion control, check out the WonderSlim Diet Plan. Not only will you find delicious high protein supplements, but you will also learn about portion control and what to buy at the grocery store. That way you will keep the weight off instead of constantly yo-yo dieting. Good luck!

Filed Under: Diet Foods, Diet Snacks, Diet Supplements, Diet Tips

10 BAD DIET HABITS THAT ARE RUINING YOUR SUCCESS

October 19, 2011 By Leave a Comment

The basics of healthy living and weight loss are pretty simple: eat healthy, drink plenty of water, get adequate rest, and exercise 3-5 times a week. These are foundations for a strong, healthy life. But have you ever stopped to think about the things that you do subconsciously that could be ruining your success?

Habit 1: Buying low fat
Eating fat does not necessarily make you fat. Yes, you should consider it when buying certain products, but you should also consider that “low-fat” or “fat-free” foods actually have just as many, if not more, calories than their full-fat counterparts. If something isn’t good for you, chances are the low-fat version is going to be just as bad, if not worse, because of the added chemicals and low-performing carbs that quickly turn in to sugar. Just stick to the basics and think about the consequences of the seemingly “guilt-free” mantra of the fat-free and low-fat products.

Habit 2: Using exercise as an excuse to indulge
Going on a walk for 20 minutes does not justify a free-for-all at the buffet. Keep your goals in check and your splurges or “cheats” to a minimum. Instead, have a cheat-free Mocha Cream shake with a splash of skim or almond milk or the WonderSlim Double Chocolate Cake with a bit of sugar free chocolate syrup.

Habit 3: Skipping meals
You get busy and you forget to eat. Little do you know that what you area actually doing is sending your body into prime fat-storage mode and increasing your chances of overeating at your next meal. Also, skipping breakfast can set your whole day up for failure. Make sure to stock up on oatmeal and cereal or quick and easy on-the-go protein shakes.

Habit 4: Eating “free” foods served at restaurants
It’s safe to say we all know that we should pass on the bread or chip basket. This habit is a tough one to break, but there are some simple tips that should help you pass on the basket. 1-Ignorance is never bliss. One basket of chips or 3 bread sticks can add as many as 450 calories to your meal. Think about that the next time you reach for a fried tortilla chip. 2-Ask the server ahead of time to skip the basket all together. This might cause unrest at your table but it is in the best interest of everyone. 3-If push comes to shove, order a small plate, separate out a small amount and don’t go back for more.

Habit 5: Drinking diet soda
The harmful effects of diet soda have been a hot topic in health news lately. Did you know that the artificial sweeteners in the “diet” soda could be triggering appetite cues, causing you to unconsciously eat more at meals? Try to break this bad habit and limit yourself to one diet soda a week if necessary, eventually cutting them out all together.

Habit 6: Picking the wrong workout partner
If you can’t find someone as motivated as you are, then it’s better to just leave them at home. You need someone who enjoys exercise and can finish what they start. You are more likely to stay committed if the person is likeable, fun to be around, and moderately knowledgeable on proper exercise techniques.

Habit 7: Putting serving dishes on the table
The Obesity Journal found that setting out food “family-style” will cause you to consume 35% more over the course of the meal. When going for seconds requires leaving the table, most will hesitate to go back for more.

Habit 8: Eating too fast
A study in the Journal of the American Dietetic Association reported that slow eaters took in 66 fewer calories per meal. If this was accomplished at ever meal, you could melt off 20 pounds a year. Setting down your silverware after every couple bites should be on the top of your list of new healthy habits.

Habit 9: Taking big bites
According to American Journal of Clinical Nutrition, people who take large bites consume 52% more food. As a rule of thumb: smaller bites equal a smaller waistline.

Habit 10: Failing to plan
Remember this mantra: Failing to plan is planning to fail. You should always have healthy snacks on hand and some type of meal plan for the week. Being ready for sudden cravings can ultimately be the best secret weapon against weight gain and getting over stubborn plateaus.

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SNACK SMARTER: OFFICE EDITION

July 26, 2011 By Leave a Comment

During the week, most of our waking hours are spent at work. If you happen to be on a diet or trying to eat healthy, this can present a problem. Work is often stressful, fast-paced, and break times are few and far between. Our biggest ally in the fight against weight gain at work is being prepared for everything, including anxious snacking, the mid-morning stomach grumblings, or the occasional late afternoon sweet tooth. Fruit is always a good option. Raspberries, apples, and strawberries are delicious low sugar, low carb options.

For chocolate lovers, a healthy option is to find a chocolate treat that is also packed with daily vitamins and minerals, such as calcium. This way you are getting your daily nutrition, along with satisfying your sweet tooth. If you are following our meal plan, low calorie protein bars are another filling idea.

Dieters who crave salty treats can satisfy their cravings with air popped microwave popcorn. It’s a satisfying, low calorie option to keep at your desk. If you have access to a refrigerator, sliced veggies with a sensible dip can keep even the unhealthiest snacker away from the vending machine. Turkey pepperoni is a surprisingly low calorie, high protein treat. It makes a great afternoon snack when paired with reduced fat cheese.

For those who refuse to give up potato chips, there is hope. A good option is the high protein BariWise Chips. When looking for a healthier chip option, just keep in mind to look for chips with low to moderate sodium, low fat, and high protein for guaranteed fullness. Finding chips made from soy or veggie products will earn you a gold star. Happy Snacking!

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