I live in Arizona, which means right now its May and 95 degrees out. We try and live frugally, for us this means no AC until we absolutely need it. With 2 fans going our house reaches 87, its warm and I am not going to make it warmer by turning on the stove. A grill is necessary, heck its a life savor! Grilling can lead to foods that may seem low cal, but actually pack a punch. Brats, Hot Dogs, Hamburgers are classic summer foods that we all enjoy. However, add buns, condiments, cheese and side dishes and you are looking at a hefty price tag!
There are lots of alternatives to those classic foods, but you may be a little lost when strolling down the grocery aisle. Lean meats are always my choice, like I said in a previous post, but can get a bit boring. Spice things up by adding in some fish and even some vegetarian options. Grilled veges including bell peppers, onions, zucchini, squash, and even asparagus can be very yummy when placed on top of some brown rice or a small plate of wheat or vege pasta. Mahi Mahi can make some amazing fish tacos.
If chicken and beef are more your style marinades are your friend. Summer marinades are an easy way to kick up a dinner, and great to make the night before. Beware of store bought marinades though. They pack high sodium and can easily ruin your otherwise healthy meal. Instead make your own marinades, here is how:
Start with a juice: Lime or pineapple work very well. Other citrus juices work as well and can make for interesting flavors. Fresh is best, but if you don't have the time that is okay. About 1/2 to 1 cup will do.
Add some soy sauce. Low sodium of course, and no more than 1/4 cup. Do not add Salt. Soy sauce will give you enough of that salty taste and its better for you than table salt.
Toss in some chopped garlic, onion or peppers like jalapenos if you like things on the spicy side. I like to mix garlic and jalapenos for my marinades.
Toss it all in a nice ziploc or tupperware and add your chicken or lean beef. Marinade overnight for best flavor, or at least a few hours. Grill and enjoy with a spinach salad, or top with rice.
If you are worried about getting creative with your marinades there are lots of great recipes online. Just make sure to choose one without oil.
If you have a favorite marinade recipe please share! You can always send me your recipes with pictures to melissawenn@gmail.com
Monday, May 27, 2013
Friday, May 24, 2013
Top 5 Android Apps for Weight Loss
My 5 Favorite Weight Loss and Exercise Apps for Android Phones
1. Noom Weight Loss Coach App: https://play.google.com/store/apps/details?id=com.wsl.noom
Not only is this app great for getting you to eat the right foods, it is also great at getting you to look at food differently. Using volumetrics, it teaches you to estimate your calorie intake. This app makes calorie counting easy, and somewhat fun. The free version has a weight log, activity log, and a food log making it a great all around weight loss tracker. Go pro and log your waist measurements.
2. Nike Training Club App: https://play.google.com/store/apps/details?id=com.nike.ntc&hl=en
This app will get you sweating, even in the winter! This app is a must have for on the go exercise. The exercises are tough, so if you are a couch potato go slow and make sure to stretch before hand. This exercise program is geared toward women, but men could do it as well. The detailed instruction and videos make this app easy for beginners, but the variety of exercises and levels makes it great for pros as well. Nike really outdid themselves!
3. Daily Yoga (all in one): https://play.google.com/store/apps/details?id=com.dailyyoga.inc&hl=en
Too sore to workout, get that mat out and give Daily Yoga a try. The programs are free on the play market and the detailed instruction and videos make it my number one yoga app. Easy to use and portable you will never have to drive to a yoga session again. Choose from a variety of sessions that start at just 10 minutes! Don't say you don't have a free 10 minutes to get a workout in.
This app is all about rewarding you for getting fit and moving. Record your exercise and earn points with Mpoints, Kipp Rewards, and Pocket Change. You will need to earn a lot to redeem anything worthwhile, but you do get some instant rewards, and if you keep it up you could earn yourself some cool prizes just for getting in shape!
Songza is a music app. While this is not necessarily weight loss or exercise related, it does help to have some great tunes to keep you motivated while working out. This music app is my favorite for lots of reasons. One, I never have a connection issue, in other words your music won't stop playing when you really need it to push you forward during that run. Two, the song lists are made by professional DJ's and there is TONS of variety. You never need to settle with this app. Three, no ads. When you need the beat the most it will be there, not an ad for jewelry or food. Songza's music concierge will match your activity with suitable music lists making it very easy to use.
That is it. While there are LOTS more apps I like out there these five are the ones I use most. Look them up and get them! I promise you will not be disappointed. All have free versions... I have never paid for an app, but I think I would if these five weren't free.
Thursday, May 23, 2013
Clean out those Cabinets
If you are like most people (including me) your pantry is full of snacks, and not the good ones either. Chips, cookies, candy, they are delicious and full of calories. Even your cereals and crackers may not be as good for you as you think. There are a few things you can do.
1. Get rid of them.
For some this option hits our wallets hard, but it is a good option if those salty sugary snacks are ruining your healthy lifestyle. Look at the labels, they are there for a reason and can give you good insight for what should and shouldn't be in your pantry. 10 chips is 180 calories... that is a lot! Considering a good snack should be around 100 calories. Are you really going to stop at 10? Are you going to eat them alone or pack on some creamy dip? Those fatty snacks can be adding weight to your waistline.
2. Have a party.
Hold a get together with friends and unload your pantries together. You can choose to throw them all out in a triumph of health! Or give them away to someone with hungry teens (they eat anything!).
3. Shop Smart.
Next time you get the urge for chips or cookies check the labels. Go with a healthier version, or feel empowered as you cruise on by the snacks aisle without loading up the cart. Look at the labels though, not all "healthy" snacks are indeed healthy. Try Salsa and Tortilla chips instead of potato chips, or frozen yogurt instead of cookies. Moderation is always key though. Measure out your snacks and make sure to savor each bite.
4. Substitute Fruits and Veges.
Fruits can cure that sweet tooth naturally. A bowl of strawberries are amazing in the summer. Pineapple is a personal favorite of mine. Bananas and a bit of chocolate syrup is a secret indulgence I give it to every once in a while. Veges are also a great substitute. I love baby carrots. They are so good I eat them by themselves. My husband has a thing for cucumbers and red bell peppers. Buy fresh though. Canned Fruits and veges have lots of additives.
Remember that you can have your salty and sweet snacks, just keep to the portion size. Pulling out only what you are going to eat instead of hanging out on the couch with the bag is a great portion control trick, but if the portion looks small chances are the food isn't good for you.
Did you empty your pantry? What is your sweet or salty healthy snack you use to curb cravings?
1. Get rid of them.
For some this option hits our wallets hard, but it is a good option if those salty sugary snacks are ruining your healthy lifestyle. Look at the labels, they are there for a reason and can give you good insight for what should and shouldn't be in your pantry. 10 chips is 180 calories... that is a lot! Considering a good snack should be around 100 calories. Are you really going to stop at 10? Are you going to eat them alone or pack on some creamy dip? Those fatty snacks can be adding weight to your waistline.
2. Have a party.
Hold a get together with friends and unload your pantries together. You can choose to throw them all out in a triumph of health! Or give them away to someone with hungry teens (they eat anything!).
3. Shop Smart.
Next time you get the urge for chips or cookies check the labels. Go with a healthier version, or feel empowered as you cruise on by the snacks aisle without loading up the cart. Look at the labels though, not all "healthy" snacks are indeed healthy. Try Salsa and Tortilla chips instead of potato chips, or frozen yogurt instead of cookies. Moderation is always key though. Measure out your snacks and make sure to savor each bite.
4. Substitute Fruits and Veges.
Fruits can cure that sweet tooth naturally. A bowl of strawberries are amazing in the summer. Pineapple is a personal favorite of mine. Bananas and a bit of chocolate syrup is a secret indulgence I give it to every once in a while. Veges are also a great substitute. I love baby carrots. They are so good I eat them by themselves. My husband has a thing for cucumbers and red bell peppers. Buy fresh though. Canned Fruits and veges have lots of additives.
Remember that you can have your salty and sweet snacks, just keep to the portion size. Pulling out only what you are going to eat instead of hanging out on the couch with the bag is a great portion control trick, but if the portion looks small chances are the food isn't good for you.
Did you empty your pantry? What is your sweet or salty healthy snack you use to curb cravings?
Monday, May 20, 2013
Food is not the enemy
Food is not the enemy, at least I don't think so. I am all about moderation. Since I have been getting fit I have been looking at food differently though, I now see food as numbers. Calories that is. Make sure you know what you are eating, even if it is an estimate. Noom, a weight loss app on the Google Play Market has helped me with that. I know what I am eating and it makes me eat less or eat better.
Realizing what is in your food and what makes certain foods more caloric than others is important to becoming a healthier you. There are a few things that are easy to learn.
Fruits and Vegetables are your friends. Buy them, and buy them fresh. This may mean picking up groceries on your way home from work a few days a week, instead of reaching for those canned goods. If you cannot eat fresh, buy frozen instead of canned. Canned food has lots of salt and is usually fairly processed. (we hate processed) If you don't think you like fruits or veges try different ones. There are SO many varieties. Some of my favorites are Spinach, broccoli, cauliflower, carrots, cucumbers, strawberries, cherries, watermelon.
Lean Meat is great! Lean meats such as chicken, lean beef, and lean pork or lamb are fantastic to keep your plate full without weighing you down. Chicken is my favorite, but here is a good link to some good cuts of lean meat you can find in your grocery store: http://www.nourishinteractive.com/healthy-living/free-nutrition-articles/122-list-lean-meat Remember you want the meat on your plate no more than the size of a deck of cards.
Skip the extras. Things like dressings, condiments, and added extras (like cheese, bacon bits) add lots of calories for the tiny servings they are. If you can do without them AWESOME, if you can't try adding less and less, or switch to a healthier version. I have to admit this is a tough one for me. I still make my own ranch dressing for my spinach and chicken salads, but I use much less than I used to. Remember things like no salt seasonings (pepper, oregano, crushed red pepper) make great no cal additives. Also hot sauces like RED HOT is a low cal alternative that still packs a ton of flavor.
Drink lots of water. Drinking water is only good for you. Keep a water bottle or glass by your desk at work and keep it filled with water remembering to drink it often. If you have trouble drinking your share, adding things like a slice of cucumber, or strawberry can perk up that drab water. Try fresh mint and blackberry, or cucumber and lime. YUM
Try to stay away from bread, pasta, and cream sauces as they pack a LOT of calories per tiny serving. There is a great 45 cal per slice wheat bread that you can find in most grocery stores. I think it is by Sara Lee. Wheat pasta or vege pasta are great alternatives for the regular variety, although pasta should still be eaten in very small portions. Add a large side salad to your pasta dinners to keep your pasta serving smaller and still feel full. Cream sauces are highly caloric, and sadly there is not much way around it. Try pulling them from your weekly menu entirely and treat them as a special meal every once in a while. Sauces made with fruits or veges are much better for you and can be just as tasty.
Again, moderation/portion control is key, you don't need to cut your favorite foods out of your diet entirely, just be aware of the calories they contain and budget them into your monthly menu.
I'll have some recipes for you all soon!
Realizing what is in your food and what makes certain foods more caloric than others is important to becoming a healthier you. There are a few things that are easy to learn.
Fruits and Vegetables are your friends. Buy them, and buy them fresh. This may mean picking up groceries on your way home from work a few days a week, instead of reaching for those canned goods. If you cannot eat fresh, buy frozen instead of canned. Canned food has lots of salt and is usually fairly processed. (we hate processed) If you don't think you like fruits or veges try different ones. There are SO many varieties. Some of my favorites are Spinach, broccoli, cauliflower, carrots, cucumbers, strawberries, cherries, watermelon.
Lean Meat is great! Lean meats such as chicken, lean beef, and lean pork or lamb are fantastic to keep your plate full without weighing you down. Chicken is my favorite, but here is a good link to some good cuts of lean meat you can find in your grocery store: http://www.nourishinteractive.com/healthy-living/free-nutrition-articles/122-list-lean-meat Remember you want the meat on your plate no more than the size of a deck of cards.
Skip the extras. Things like dressings, condiments, and added extras (like cheese, bacon bits) add lots of calories for the tiny servings they are. If you can do without them AWESOME, if you can't try adding less and less, or switch to a healthier version. I have to admit this is a tough one for me. I still make my own ranch dressing for my spinach and chicken salads, but I use much less than I used to. Remember things like no salt seasonings (pepper, oregano, crushed red pepper) make great no cal additives. Also hot sauces like RED HOT is a low cal alternative that still packs a ton of flavor.
Drink lots of water. Drinking water is only good for you. Keep a water bottle or glass by your desk at work and keep it filled with water remembering to drink it often. If you have trouble drinking your share, adding things like a slice of cucumber, or strawberry can perk up that drab water. Try fresh mint and blackberry, or cucumber and lime. YUM
Try to stay away from bread, pasta, and cream sauces as they pack a LOT of calories per tiny serving. There is a great 45 cal per slice wheat bread that you can find in most grocery stores. I think it is by Sara Lee. Wheat pasta or vege pasta are great alternatives for the regular variety, although pasta should still be eaten in very small portions. Add a large side salad to your pasta dinners to keep your pasta serving smaller and still feel full. Cream sauces are highly caloric, and sadly there is not much way around it. Try pulling them from your weekly menu entirely and treat them as a special meal every once in a while. Sauces made with fruits or veges are much better for you and can be just as tasty.
Again, moderation/portion control is key, you don't need to cut your favorite foods out of your diet entirely, just be aware of the calories they contain and budget them into your monthly menu.
I'll have some recipes for you all soon!
Thursday, May 16, 2013
Hula Hooping and Fitness
When I found Hula Hooping I didn't know much about it. All I knew is that the skinny girls at music festivals did it. I figured it couldn't hurt to look into it, how hard could it be?
I joined a Meet Up group and learned a lot. 6 months of Hooping and 5 hoops later and I have some advise for First time Hoopers.
1. Meet with a Hooper:
Super important for many reasons. You can try out a few hoops and learn proper form from a pro.
2. Find the right Hoop:
Adult hoops are not sold in stores... at least not any I know of. Adult hoops are heavy and thick and usually measure up to your belly button. Most adult women can start with a 40" Hula hoop, but see #1.
3. Learn some fun moves:
Hooping can get boring fast if all you know is hooping around your waist. There are great youtube videos out there for beginners to learn a few tricks to make hooping interesting. Again meeting with a hooper to learn is best.
4. Find your space:
Hooping is no fun if you don't have room. Outside is always best, but sometimes the weather outside is not hooper friendly. For those times a nice space inside is necessary. I use a ~6 foot round space in front of my television. Make sure to move all breakables out of the way and only do moves you are comfortable with ie you won't throw the hoop at the television. I only do ON BODY moves... so hooping on waist, hips, knees, shoulders, and chest.
5. Hoop in both directions:
If your Pro Hooper doesn't encourage this She/He should. Make sure you are working in both currents, to the left and to the right. If you don't you could set yourself up for injury.
6. Warm up:
Its an exercise. Just like you would warm up for a run, you want to warm up to hoop. A simple 5 min warm up will do.
7. Stretch:
Before and after. I have to admit I am bad about this, but it is a very good idea.
Alright. That is all I have for now. If you are looking for a hoop Hoopnotica.com is a great company if you are just starting out. They also have some starter DVD's, but again I always recommend meeting with someone who hoops. Hoopers often sell hoops and you can skip the shipping charge!
Real hard.
I joined a Meet Up group and learned a lot. 6 months of Hooping and 5 hoops later and I have some advise for First time Hoopers.
1. Meet with a Hooper:
Super important for many reasons. You can try out a few hoops and learn proper form from a pro.
2. Find the right Hoop:
Adult hoops are not sold in stores... at least not any I know of. Adult hoops are heavy and thick and usually measure up to your belly button. Most adult women can start with a 40" Hula hoop, but see #1.
3. Learn some fun moves:
Hooping can get boring fast if all you know is hooping around your waist. There are great youtube videos out there for beginners to learn a few tricks to make hooping interesting. Again meeting with a hooper to learn is best.
4. Find your space:
Hooping is no fun if you don't have room. Outside is always best, but sometimes the weather outside is not hooper friendly. For those times a nice space inside is necessary. I use a ~6 foot round space in front of my television. Make sure to move all breakables out of the way and only do moves you are comfortable with ie you won't throw the hoop at the television. I only do ON BODY moves... so hooping on waist, hips, knees, shoulders, and chest.
5. Hoop in both directions:
If your Pro Hooper doesn't encourage this She/He should. Make sure you are working in both currents, to the left and to the right. If you don't you could set yourself up for injury.
6. Warm up:
Its an exercise. Just like you would warm up for a run, you want to warm up to hoop. A simple 5 min warm up will do.
7. Stretch:
Before and after. I have to admit I am bad about this, but it is a very good idea.
Alright. That is all I have for now. If you are looking for a hoop Hoopnotica.com is a great company if you are just starting out. They also have some starter DVD's, but again I always recommend meeting with someone who hoops. Hoopers often sell hoops and you can skip the shipping charge!
Tuesday, May 14, 2013
My Healthier Life
My 2013 New Years Resolution was to get fit and healthy this year. Not just for my looks, but for my health. I was not super overweight, I was 153 lbs, 5 feet 4 inches and 26 years old. I was at my heaviest and I felt it. My mother in law had lost 65 lbs in a year and was slowly looking like a fit teenager. I had to admit I was feeling a little low. I had no excuse. I had eaten my way to my weight and I couldn't remember the last time I had worked out just to exercise.
Vowing to get fit I had to find a way. I knew that cutting calories was not going to cut it (he he). I had tried that before and although I had lost a little, I usually gained it right back. This time I had to find a way to keep it off. I started looking into active activities (I know that seems a bit redundant). I searched MeetUp for a good activity on the weekends that didn't cost much. I found Hula Hooping.
Low cost, Low impact and a core strengthener it was just what I needed. I quickly picked it up and learned lots of fun tricks. Now I don't know what I would do without it.
My blog is all about my healthier life. I am going to try and include great exercises, weight loss tips, nutrition info, recipes and more. I am not a physician. Just a normal young woman who now has a mission to live a healthier life.
Vowing to get fit I had to find a way. I knew that cutting calories was not going to cut it (he he). I had tried that before and although I had lost a little, I usually gained it right back. This time I had to find a way to keep it off. I started looking into active activities (I know that seems a bit redundant). I searched MeetUp for a good activity on the weekends that didn't cost much. I found Hula Hooping.
Low cost, Low impact and a core strengthener it was just what I needed. I quickly picked it up and learned lots of fun tricks. Now I don't know what I would do without it.
My blog is all about my healthier life. I am going to try and include great exercises, weight loss tips, nutrition info, recipes and more. I am not a physician. Just a normal young woman who now has a mission to live a healthier life.
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