Even though cooking oils are a good source of energy, they are also very high in calories. Olive, coconut, canola, and vegetable oils each provide the same number of calories per tablespoon….that’s 120 calories. If you really can’t go without oil then at least grab a spray to really help keep the calories down. If you’re an egg-lover learn to poach them in water instead.

But……refined carbs on the other hand are….basically high calories with fewer nutritional benefits. Carbs from wholegrain sources like pasta and bread are absolutely fine. Sustainable weight loss by not eating carbs is just a recipe for disaster. It’s just not realistic for most of us. Can you imagine life without bread, pasta, most fruit, and some vegetables? If need be, just cut back on carbs and stay away as much as possible from refined carbs……..track what you put in your body, weigh yourself / try on some new clothes to see if they fit or are too tight, and make the adjustments in your eating habits……Remember, we are all a work in progress.

You can actually ‘feel’ hungery when you’re actually thirsty. Instead of just grabbing the nearest snack, (often something that may take you off track to obtaining your goals) try having a glass of water and wait for 10-20 minutes. What you’ll commonly find is that you need water, not food.

If you really wanna get down to what’s causing you to gain weight, tracking your calories is a must do for losing or maintaining weight. Even if you don’t do it every single day, at least track calories for 2 weeks to see where you may improve to reach your goals. Myfitnesspal is a good app to keep on your phone and its simple to use. You may be surprised how many calories you’re taking in and tracking what you put in your body will put you ahead of the game. Tracking goes both ways too…..making sure you’re not getting too many or not enough calories to reach your goals.

So, you’ve started working out a little bit, but not really loving it. What’s your purpose for working out? Are you doing it just because the doctor said you need to lose weight? Are you doing it just to fit in some clothes for an event? Both examples are short term or temporary fixes. I actually find them to be pretty hard goals to meet in a short time or to your satisfaction. You really want longterm, obtainable goals that come with a ton of health benefits that you probably haven’t thought about. If you are looking to lose weight or just wanna be in shape it has to become a habit. Here are a few things to turn exercise into a habit.

○ Listen to your body: Being a little sore is expected, but pure agonizing pain is a sign to ease up a bit. Work different body parts to give other parts of your body a break. Don’t go all crazy starting off running 20 miles a day or lifting heavy weights when you haven’t been doing any activity in the first place. Its not a race, its an journey. Set some 2 to 3 month goals to meet and build up to more strenuous workouts.

○ Make it enjoyable: Need to get in some cardio and absolutely hate running? Then don’t run…find a more enjoyable way to get it done. Pair some of your hobbies with your workouts. You love to dance? Take a zumba class. Love being outside? Go to your favorite park for a long walk or start visiting new parks for a walk.

○ Warm up before working out: Make it a routine to warm up before your workouts. This helps with reducing muscle soreness, avoiding injuries, and will improve your workout performance. Put on some relaxing music to get in Zen mode, do some arm swings / leg kicks/ walking lunges, and get ready for the workout.

Create a routine, enjoy your workouts, see results, and start feeling good every single day. Great for relieving stress and helps you power through your day with ease.

We all have them late night cravings and want something to eat. You might not be hungry, just bored or can’t fall asleep. If its late at night and you just gotta eat, at least pick something low in calories. Most likely you will be going to sleep right after that snack. Try to keep it light with some of these combinations below.

12 Almonds (83 calories) + 7 small strawberries (16 calories) + 1 cup of dark chocolate almond milk (100 calories)= 199 calories

1 small pita pocket (74 calories) + 1 tbsp of cashew butter (94 calories) + 1/4 cup of blackberries (31 calories)= 199 calories

1 cup of apple slices (57 calories) + 1 slice of reduced fat provolone cheese (77 calories) + 0.4 oz of dark chocolate (62 calories)= 196

Overnight oats is a great healthy breakfast that you can prepare in advance and it can last all week. This makes it a great meal prep idea for Sunday night to prepare for the work week. You can heat them up (30 second intervals in the microwave), but its suppose to be eaten cold. I actually like it cold better. Make sure to pick up some small mason jars. Check out one of the peanut butter recipes below.

INGREDIENTS

• 1 cup old fashioned rolled oats
• 1 cup unsweetened vanilla almond milk
• 1/2 cup plain Greek yogurt
• 2 Tablespoons peanut butter
• 2 teaspoons maple syrup
• 1 teaspoon chia seeds
• 1/2 teaspoon vanilla
• pinch of sea salt
• toppings: blueberries, extra peanut butter and chopped peanuts

INSTRUCTIONS

Add oats, almond milk, yogurt, peanut butter, maple syrup, chia seeds, vanilla, sea salt into a bowl. Stir well to combine, making sure peanut butter gets evenly dispersed.

Divide oat mixture into two containers (mason jars), seal with a lid and place in the fridge overnight.

Take one container out of the fridge the next morning and stir the mixture.

Optional: Top with a drizzle of peanut butter, blueberries, and chopped peanuts.

Overnight oats will keep for up to 5 days in the fridge in a sealed container.

Health is not merely the absence of disease, but a state of complete physical, social, and mental well being. It doesn’t matter if you are rich or poor. A healthy person is more happy and peaceful with life in general. Some believe that wealth is everything because it can buy a new house, expensive car, and some fancy clothes. In 2020 (The Year of the Virus), health has become equivalent to the value of wealth in all societies around the world. Health is as valued as money now. Creating good food habits, daily exercise, and having a work-life balance can make a difference to your health. We all should be striving to feel better and make the necessary changes to enjoy life.

According to the Dietary Guidelines for Americans, on average, Americans consume 17 teaspoons (tsp) of added sugar each day. This adds up to 270 calories. The guidelines also say that you should limit added sugars to less than 10% of their daily calorie intake. For example, if you had a daily intake of 2,000 calories, added sugar should account for fewer than 200 calories. The World Health Organization (WHO) advised that people eat half this amount, with no more than 5% of their daily calories coming from added sugar. For a diet of 2,000 calories per day, this would amount to 100 calories, or 6 tsp, at the most.

If you are consuming too much sugar, you may feel sluggish, bloated, or even depressed. Consuming too much sugar can also contribute to long-term health problems such as tooth decay, acne, obesity, diabetes, and cardiovascular diseases. Lower your sugar consumption by doing the following:

1. Checking food labels for sweeteners
2. Reducing foods with added sugar
3. Avoiding processed foods in general

Spinach is a green, leafy vegetable with a high nutritional value. It’s rich in vitamins A, C and K, magnesium, iron, and manganese. You can have it raw in salads, steamed, blended in a soup or sautéed with other veggies.

I personally eat bananas daily for the potassium to help with muscle cramps. Your body doesn’t produce potassium naturally. So, it’s important to consume the right balance of potassium-rich foods and beverages.

Walking for 30 minutes a day or more is a great way to improve or maintain your overall health.
Even if you can’t do 30 minutes a day, remember that even a little is good, but more is better. It can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, and osteoporosis.

As with most things, that depends on what you are trying to do. If you’re looking to cut calories and get some lean protein, 1 🥚 (egg white only), is 17 calories, about 3.6 grams of protein, and zero fat. If you’re looking to just up your protein and nutrients, 1 🥚 whole egg is 70 calories, 6.3 grams of protein, and 5 grams of fat, but you get all the nutrients contained in the yolk. A whole egg provides the right balance of protein, fat, and calories.