Curing the Winter Doldrums!

I've been meaning to get this post up for a while now! Today presented the perfect opportunity seems both our vehicles are frozen solid and covered in a sheet of ice! Which brings me to the subject of this post: If it’s cold enough outside to freeze my car into a solid ice cube, winter skin, hair, body is practically inevitable. That dry flakey dull looking skin topped off with straw-ey dry lifeless hair. It’s happening. At least it was! Until I did some research and took a trip to Sephora (and the drug store) :)

Here are a few of my top beauty finds to cure the winter doldrums.

1. Take the time to give yourself a full facial. That means, deep cleansing, exfoliating (using baking soda) toning and a mask. Winter time can get busy so it's easy to forget to give your skin a little tlc. You'll be amazed what spending 15 minutes to treat your skin will do for the way you feel. Finish your at home facial with a big drink of moisture for your skin. Nighttime is the perfect time to load up on heavy moisturizer. Your skin renews itself while you sleep. Give it a little boost with luxurious moisture and you are sure to wake up glowing. I love St. Ives Collagen moisturizer its around $5.00 at the drugstore and i've had it for over a year and I use it very liberally. It's a great bang for your buck! *it is a little heavy for day time wear under makeup, so I prefer to use it at night only! My skin is very sensitive and I have never experienced a reaction to this! Love it.

2. Switching up your everyday cleanser can make a world of difference! During the summertime I had been using an acne oil free cleanser and I hadn't taken the time to make the switch back to a less drying winter cleanser. My favorite is another cheap gold mine of a product: Cetaphil gentle bar cleanser. I learned of this little gem while in Esthetician school. The spa girls fell in love with it and before the course was over we traded our discounted professional products for this lowly little bar of white soap....Its seriously amazing. Removes all traces of makeup including eye makeup without irritating or drying. Its great stuff! Best of all? I think its 4.99?

3. Sort of along the same lines of switching up cleanser is switching your foundation. The same foundation formula that looks awesome during the summertime will not look the same in the dead of winter. Your skin texture and shade changes through out the seasons and so should your foundation. So while a matte foundation (same goes for powder foundations) looks great in the summer ( *I love dream matte mousse by Maybelline) and keeps your skin from looking shiny and oily during the summer months, in the winter it doesn't seem to work its magic in the same way. I always prefer a more matte look as a opposed to a dewier finish, which is just a personal makeup preference but using a foundation that’s TOO matte over dry skin in the winter time can  look dull and chalky and accentuate dryness and imperfections, and we don't want that!! I found a great matte foundation that I fell in love with that is still smooth moisturizing, creamy, and matte but without the dullness my summer foundation tends to give me in the wintertime.  $36.00 @Sephora--Amazing product!

*Sometimes pressed powder is also a culprit for making your skin look dull and ashy. Try a translucent powder instead of a powder matching your foundation. I love the translucent mineral veil by Bare minerals. Its just a pure white powder that sets makeup without adding another layer of makeup to your foundation. It blots out shine but doesn't leave a cakey, ashy texture like pressed powder can.

4. I know practically ALL makeup artists SWEAR but moisturizing your skin before applying makeup. I like the idea, but I couldn't stand that when I would use moisturizer in the morning it melted my makeup right off, and I was left with blotchy makeup and a shiny looking face 20 minutes after applied! Until I found the RIGHT moisturizer! Not too water based and not too oily. I think finding a moisturizing serum is the key, as opposed to a cream under makeup. I found this stuff at TJ MAXX its actually really great stuff!  I thoroughly moisturizes, and my skin completely drinks it in less than a minute without any shiny or oily residue to hide under makeup. Bielenda Collagen Serum $6.99 at TJ Maxx * Estee Lauder has excellent moisturizing serums as well, that are worth checking out! 

5. Find a fun new blush shade to liven up a winter complexion! Okay I realize this blush looks completely crazy, but I think it’s so far my FAVORITE winter find.  I'm so glad I had the guts to try it on because I LOVE it! I've never LOVED a blush before; to me...blush is just blush...until I found this beauty! It looks crazy red in the palette but it is gorgeous when blended correctly! I normally wore more of a rosy pinky colored blush but the red/orange hue (when used sparingly) is a much more natural shade of glow! Sort of like the color my cheeks get when I’ve had a good workout or when i've spent a day in the sun. Your skin looks awesome after a sweat session and or a day at the beach and this blush mimics it perfectly! I love it so much! Probably a little bright for really light complexions but for women with olive shades like me, its to die for! I dare you to try it! You will fall in blush love! It’s called 'Exhibit A' by NARS. Sephora $28.00

6. I've talked a lot about the face but we can’t ignore the body. What good is a luminously moisturized face when you've got a dry scaly body huh? I like to treat my entire body to a homemade olive oil/brown sugar scrub, 2-3 times a week.  I use about a half cup of brown sugar and a half tablespoon of olive oil mix it up in a small bowl and bring it into the shower and exfoliate head to toe. I swear olive oil serves as THE best shaving cream you can buy! I finish it up by slathering rich cocoa butter body oil before bed (make sure you give it 15-20 minutes to completely soak in so you don’t oil stain your sheets!) a little goes a long way! Don't over do it! All you need is about the size of a penny for your whole body! 

7. Let's talk about the cure for winter hair! Nothing freshens up your mane like a professional moisturizing treatment and a trimming off dead ends, but there are plenty of ways to combat winter hair at home too in between visits to the salon. I know I go on and on every post about my love for coconut oil and here we go again: My favorite wintertime hair solution is a hot coconut oil treatment.  Coconut oil is the beauty miracle product. I use it for EVERYTHING…removing makeup, dry skin, dry hair-- it does it all! You can buy a whole jar of it for less than 10 dollars at the grocery store. Heat it up in the microwave for 1:00 or until it’s warm almost hot to the touch and has completely liquefied. Apply throughout your hair paying special attention to your ends, wrap in a towel and wait 20 minutes and rinse and cleanse with a deep cleansing shampoo (I like Neutrogena anti-residue shampoo) $6.00 at the drugstore. It works great for removing hair masks and hot oil treatments, and its recommended to be used twice a week to remove dulling product build up! Win win.

8. People have used aromatherapy for years to cure the winter doldrums! Different scents and essential oils in perfume can affect your mood and how you feel about yourself. Spritzing on a light pretty scent will make you more lively springy and fresh even in the dead of winter! It has been said that Orange blossom is of the most uplifting of the essential oils. This Prada scent 'Infusion d'Iris'  is infused with mandarin, orange blossom and iris. Its to die for! I'm crazy about it! Ask for a free sample to try it out at Sephora! You'll feel better in no time!

9.  One of the best tricks in the book of achieving luminous skin in the middle of winter is using a highlighter. A highlighter is basically a cream or powder that attracts light to your face. When our skin is dull it lacks radiance. Achieving radiance is easy. Find a good cream or powder than has an iridescent sheen to it...iridescent NOT sparkly. The finer the iridescence the better. I was given a free sample of Bare minerals eye shadow primer and discovered it works great as a highlighter all over my face! Its not too shiny or sparkly very subtle and gives just a soft glow when worn under foundation highlighting cheek bones and bridge of the nose, and under the brow bones, it beautifully illuminates places where the light naturally hits your face.

Bare Minerals Prime time eyeshadow primer in 'Brightening pearl' $18.00 Sephora.

10. Get a spray tan! Spray tan! Spray tans have come leaps and bounds from the days of orange pumpkin skin! Today's spray tans in my opinion look better than real tans. They are 

-more even

-less brown
-more golden (think, Florida tan)
-less orangey than a natural tan

-fade naturally

+you dont have to deal with the dryness you get from a real tan! 

I am a huge fan! I swear by the Versa Spa spray tan! I suggest getting a spray tan in the evening on a weekend so that you can let the tan develop for as many hours as possible before showering. Nothing like waking up in the middle of January looking like you woke up from a nap on a beach in the tropics! 

Here is how to find a versa spa spray tan near you! 

http://locations.versaspa.com/

11.  I save the best for last! The best cure of all for the winter 'slugs' is getting active! Sweating makes you feel beautiful from the inside out. When you take care of your body it will show in your skin your hair, the whites of your eyes and the sparkle in your smile! Natural beauty comes from within! Drink lots of water and sweat out those toxins even if you can only squeeze in 15 minutes a day! Remeber, the nutrients you put into your body is what all those new cells your body is making (including skin cells) are made of! Do you want to be made of greasy french fries?...Didnt think so ;)

Tips on staying dazzling this through the holidays

Its hard to believe its that time of year again already! Heres a few tips to keep your Holiday dazzle through out the Christmas season! ;)

Use your Christmas shopping to your advantage! One of the tell tale signs of the Christmas season, no parking spaces in the Mall parking lot...Why not use a terrible parking spot to your bodies advantage this Christmas? Using a parking space farther away from the entrance can help you burn some extra calories without even thinking about it! Lets say your shopping for  a few hours...at 5
different stores....say 3 minutes to the door for each store thats 15 minutes of walking! 15 minutes of walking = around 50 calories burned. 50 calories= Christmas cookie incinerated. BOOM! PS who says you can't power walk through Super Target?


Play in the snow! It may seem like a drudging chore but it has to be done, and  shoveling snow can really torch some Christmas calories! 20 minutes of snow shoveling can actually burn you up to 100 calories! Why not build a snow man or hike up and down the sledding hill? Talk about a fun way to get yourself a smokin bod this season :)


Drink egg nog the fit girl way! Simply blend together a cocktail of half eggnog and half skim milk (or light soy or almond if you prefer) *soy and almond have the creamier texture of eggnog but slightly more calories. Still less than drinking full cup of egg nog!


Fill up before the party In the same way that going to the grocery store on an empty stomach is a bad idea, its almost a worse idea to hit a holiday party on an empty stomach. Fill up on lean protein and fiber rich foods before you go, these will keep you full and discourage you from indulging more than you should! Sometimes sipping on a  cup of coffee through out the night  helps me to stay away from sweets. Im not sure why it works that way, but it does! I just decide to enjoy my coffee instead of thinking about sweets. Try it.


Dont skip meals In your head it sounds like a good idea to skip a meal in order to indulge at your Christmas party after work. This is a bad idea. If your starving your rational mind will be unavailable to you to make healthy food choices. Eat small healthy meals through out your day to avoid going nuts once you see the cookie table.


Travel Savvy If your worried you won't be able to hit the gym during your visit over the river and through the woods, bring the gym with you! Jump ropes are a great workout you can use them anywhere and they are easy to pack! Pilates is also easy to do anywhere and doesnt require any equipment. Heres a link with a few good exercises to do anywhere! zero equipment exercise


Remember: Not all Christmas cookies are created equal! It's true....Best and worst cookie choices

Put away your reindeer sweatpants: I promise your significant other won't be the only one to thank you. ;) But really, you'll be glad you did. Simply wearing figure flattering clothes that make you feel good about your body and your self image will help to keep you from making poor choices. If you feel like you look good your gonna treat your body right. If you feel like  slug in sweat pants...that's how you'll treat your body. I know its easy to throw on a pair of yoga pants...but they make it so darn easy to veg out and over indulge. Its just a womans fact of life. If your wearing elastic waisted pants and a baggy t shirt all day your probably 90% more likely to binge. I made that statistic up, but for me its true. If you feel good about your self you will take care of yourself. :)


Relax Christmas should be a joyous time! Time that we can indulge a little. Rest assured, 1 night  won't derail a year of hard work. Sometimes we get so concerned that we can't enjoy anything and we forget that a little indulgence now and then is good for us! Be self forgiving. Live a little. Enjoy this time of year. Dont over do it, but treat yourself to a little Christmas cheer, all too soon your routine will return and you can hit your fitness program with renewed commitment and enthusiasm! ;)

Abs. They are for anyone.

Abs. It seems like abs are a badge of good health and fitness these days. Everybody wants them, if they don't have them they are trying to get them. Something I always think is interesting is seeing very thin people who lack definition. Theres a difference between losing the fat around your middle and getting toned and sculpted around your mid section. Im not a pro by any means but heres what I do, and it's worked well for me! If me, (the chubby girl in high school) can go from having chub to what now actually resembles pretty toned abs I assure you, you can to! It takes some work but if you stick to it you'll be seeing results in no time!

This picture is a bit extreme but it really puts it in perspective for me. Absolutely no disrespect to marathoners (usually the ones I know look 1000 times better than this fella on the left) But what you see here is the marathoner, he's taking long runs burning tons of calories a day and hes skinny for sure, but you don't see that definition that you do in the sprinter. The sprinter is doing shorter bursts of higher intensity exercise. (HIIT training) as I will go into detail later. These high intensity runs work his muscles harder than longer more moderate running.

To uncover your abdominals you first need to start out by lowering your overall body fat. You can do crunches and sit ups till your blue in the face and while you may feel like your abs are getting stronger, it will show no real difference in the way your tummy looks (if you aren't also losing body fat in the process.) Losing body fat means obviously eating right, and CARDIO. Running is a great way to lose overall body fat. Really any exercise that gets your heart rate up and makes you sweat will help you to shed the fat that is surrounding your abs.

Now I mentioned before that sit ups won't give you toned abs....sit ups  or crunches ALONE that is. Once you get into a good cardio routine, begin to incorporate abdominal strength exercise to your workouts to beef up those muscles so that once you start to lose the fat surrounding them, you'll have a nice toned up muscle to show through underneath!  One way I have found to do this most efficiently is cross fit type high intensity interval training. (known as HIIT training) This type of exercise works your heart while also working large groups of muscle at a time. Think of exercises like squat jumps, burpees, push ups, mountain climbers, ones that are used to build muscle but are also really good at making you sweat and getting your heart rate up as well! These exercises work double time to chisel off the layer of fat while strengthening up the muscles underneath which is what will give you nice defined tummy. 

There are usually 3 reasons why people who work out fail to get the results they want in their midsection. As I said before, if the chubby girl in highschool can get anything that resembles abs, I promise you can too! 

1. Some exercisers can be too focused on the cardio aspect. Think of  runners. (While there is no doubt running IS good for your abs) Runners usually have low body fat, super great muscular legs and  flat tummy's but sometimes they are a bit more lax on strength training when it comes their abs, so while their tummies are flat they are sometimes not as defined as their counterparts who include strength exercises after their runs! For quite a while that was me....i'd run miles and miles a day and once I would finish I was only able to give my strength training maybe 10%. A few months ago I started getting serious about my strength training and I've noticed what a difference it has made in just a few short months! The first picture is me as a runner and the second is me after 2 months of HIIT training and soon after starting a program that offers HIIT classes in my area called Eupraxia. Going to the class has been great because it forces me to push myself and also has given me more variety which is so important when you are looking to get results. Your body eventually gets used to running. If you run everyday your body eventually will adapt and you won't get near the fat blasting results you did when you first began. If you live in my area and are interested in trying Eupraxia and familiarizing yourself with HIIT training just shoot me a private message on facebook! https://www.facebook.com/hillary.twite

           

                                               Runner Hilly                             HIIT Hilly

Here is a link to an introduction to some HIIT training exercises. Give it a try you'll be amazed what a great stregth/cardio workout you can get in just 20 minutes

HIIT training video

2. The opposite of the runners are people who focus only on trying to strengthen their abs! They do crunch after crunch after crunch followed by sit up after sit up just trying to lose that belly pooch. The problem is, ripped toned abs arent very satisfying if they are covered up by a layer of fat. The bottom line is this. Balance. If you want abs you need to put time and effort into a combination of cardio and strength training while eating right. 

I love this picture

Remember this ^ You can work your butt off but if you are sabotaging your workout with all kinds of junk food, sugar and white flour it will be that much harder to reach your goals! 

When it comes down to it you can't spot reduce any place on your body....if you hate your thighs working them might make them stronger but they won't look better, same goes for your abs!   Your body is one single unit. It all works together. Its quite simple when you think about it, make it work, make your muscles work make your heart work make it sweat and feed it healthy food and you are well on your way to a tummy you can be proud of! You've got the whole winter to work on your summer body. Start today. You won't be sorry! <3

Naughty foods made Nice

For a quite a while now I have been an exercise enthusiast, it wasn't until a few months ago that I really started to hone in on my diet. I was able to achieve most of my goals through mostly exercise and continuing my 'healthier than most' as in, I usually stayed away from soda and junk food but I basically ate whatever was available for meal times. So not 'bad'--- but not 'good'. Recently I've discovered I really enjoy cooking, so the last few months I've found a couple excellent tasting and best of all healthy substitute recipes for my husband and I. These recipes I am about to share are tried and true and YES, husband approved :) Fall is the time of year for rich cozy comfort foods, instead of going without them this year, try these slimmed down versions! Just as good sans the guilt! ;)

*These arent my own personal recipes but they are ones that I have found on the internet and made and liked that are definitely worth giving a try!

Skinny chicken enchiladas! So great! Mexican food is normally super high in calories and if your in the mood for it, this definitely hits the spot! Simple changes like using greek yogurt in place of sour cream to gives it a great creamy texture! This recipes is an awesome skinny alternative! You won't feel jipped! I also use whole wheat tortillas (which they didnt in this recipe!) Even less guilty! :)

http://she-fit.com/healthy-chicken-enchiladas-recipe/

Another high calorie meal that is a definite favorite of mine---Pasta Alfredo! I've known the calorie count of this dish for years so I've tried to stay away for the most part, but now I have discovered the secret! Avocado! My husband is a pasta snob and very Italian and I'll tell you this- it's even Italian pasta snob approved, now thats good! 

http://www.flourishingfoodie.com/2012/03/creamy-avocado-pasta.html

...And all this time you've thought chocolate ice cream was off limits......

http://userealbutter.com/2010/08/12/single-ingredient-ice-cream-recipe/


Spaghetti? You got it! I didnt feel a bit unsatisfied using Quinoa instead of spaghetti noodles. I love this because I can cook up the quinoa in the rice cooker, its done in 10 minutes and then I just pour the sauce add a little parmesan cheese on top and wa-la! Healthy "spaghetti" lunch or dinner!
(another good alternative for spaghetti is spaghetti squash I'll post a link on how to prepare that below!)You'd be surprised how much a squash can taste like pasta!

How to make spaghetti squash video

Light Pumpkni cheesecake.Satisfy your cheesecake and pumpkin spice cravings here. Light fluffy and delectable!

http://www.fitsugar.com/Light-Recipe-Pumpkin-Cheesecake-Mousse-20378866

This last one I didn't find online I just sort of stumbled upon it while having a major chocolate craving one morning.  I named it 'Almond Joy Oatmeal', and oh what a joy it is to indulge in its chocolatyness!

*Prepare quaker oatmeal (not the packets--lots of added sugar in those) then add unsweetened cocoa powder a teaspoon to a tablespoon, its up to you! Next throw in some coconut flakes and almonds and ENJOY!

As an end to this post I wanted to post this photo that was posted by a fitness studio I attend. Normally I wouldnt post a picture of ladies backsides on my blog but this is so true and it really gives you perspective. Remember--- to get the body you want, you have to include all the components of a healthy lifestyle. Its not about JUST eating better or JUST working out...its about changing your entire way of living. Eating better, moving more, and letting your body get the rest it needs to be at its best! If you baked a cake with a third of the ingredients needed, it might turn out... but it wouldn't be the best. Same with your body. To build your best body you need 3 main ingredients: Diet, exercise and sleep. The recipes simple. :)

Be encouraged! Keep up the good work! 

MOTIVATION...getting it---and keeping it!

                         .MOTIVATION. 
....Getting it--and keeping it! 

How many times have you went to bed at night thinking, "Tomorrow's the day. I WILL get healthy." Its so easy to say! BUT! Once the rubber meets the road,  you've worked all day its 5:00 and your trying to drag yourself to the gym after a hard days work, it's not so easy and you are all of a sudden not so motivated! Here are a few tricks to help amp up your motivation so you will have the motivation to push through and meet your goals!


1. Picture success. It sounds so cliche and simple....But really...When you're laying on the couch dreading that hour you need to spend at the gym, thinking about how much easier it would be to pop in a chick flick and finish that box of Oreo's, step back and remember WHY. Picture yourself in the summer time totally comfortable with yourself at a pool party in a bathing suit. Or picture yourself on that vacation you have planned with your great new body in clothes you previously might not have been able to wear, wearing them with confidence! Now think of the opposite....Think of how it would be if you chose the easy road....Perhaps packing for that vacation, trying on your old jean shorts and having to go to the store and pick up a pair in a size up?...Which do you chose? The decision is one you make now. The choice is yours... NO EXCUSES!

2. Sign up for classes and pay ahead! This is one that really seems to do the trick for me. If I know that I've paid for it...I'm not gonna miss it. Signing up for a fitness class locks you in. You feel almost obligated to show up, and for me thats what I need! If you've got someone in counting on you to show up for their class, you'll be less apt to skip out.

3. Make a date! Make a plan with  a friend to meet you at the gym for a workout! This one kind of goes along with the previous one, but if you know somebody is counting on you it's not as easy to blow it off! Plan for something like every Tuesday and Thursday me and X meet at the gym, or go for a jog or bike ride together. Whatever type of physical activity you choose. That way you've at LEAST got 2 days a week covered!

4. It might sound silly, but write yourself a letter. Sometimes we need to be reminded that nobody knows you better than yourself, thus nobody knows quite how to motivate you as well as you do! The power of your personal motivation is SO strong, you just need to learn how channel it. Sit down and pour out on paper all the reasons you are working so hard on achieving your goals. Paint a picture of exactly how you aim to be a year from now. List all the things you aim to achieve. Be entirely honest with yourself.  Remind yourself of what it is you are striving for. Remind yourself how much you want this. So when you feel totally unmotivated and would rather sit at home, just open up your letter and let it remind you what you are working for and why you need to get out and make it happen!

5. Pebble jar. Use 2 jars. Fill the first jar with pebbles representing each pound you wish to lose. Once you lose a pound a pebble goes into the other jar. This will give you a visual on how far you've come and how far you have to go! When you have that visual staring at you on the kitchen counter it can be quite motivating!

6. Buy a new workout outfit that makes you feel confident. It sounds so unimportant....But when we feel like a bum, we'll perform like a bum. If you work out in a pair of shorts that make your legs look stubby and a drapey old t shirt its going to discourage you. Wearing something that accentuates your features will help you feel motivated and confident in the gym. There are styles to suit every body type! Find the one that makes you feel good about yourself and best compliments your body.

7. Eat well. When we fill our bodies with overly processed garbage the body doesn't function the way it should. When you eat right you will have far more energy and motivation. So when you go through the lunch line think  of it as filling your body up with clean fuel instead of yucky fuel that will by 5:00 leave you feeling ultra groggy and unmotivated. I always notice this especially when I eat Chinese food. The day after indulging, I always have a super hard time getting in a good workout! That just goes to show how much our diet affects our motivation!


8. Sometimes I get discouraged when life gets so busy that I don't have time to get to the gym for a few consecutive days. Day after day that goes by, and I start to feel less and less motivated. Instead of getting down about it figure out ways to incorporate short exercise sessions into your day. We always have 5 minutes here 5 minutes there, instead of checking facebook do 5 minutes of mountain climbers or jumping jacks. 5 minutes here 5 minutes there a day can add up! 6, 5 minute sessions and you've got a full 30 minute workout in! 

9. Reward yourself. Plan a reward. Figure out  your weight loss or fitness goal and once you reach it, treat yourself! Maybe its a new date dress? A new pair of a shoes? Perhaps put away a dollar or even just 50 cents in a jar every time you hit the gym, to save up for that certain item. Then after a few months go by you'll have likely reached your goals and you'll have the money to reward yourself for your success!

10. A special event. If you have a special event on the horizon that can make for a major motivator! I don't know if there is any better motivation for a woman to get fit than a wedding dress.  If you don't for see any special events on the horizon, plan one! It could be as simple as a special birthday dinner with friends, a friends wedding or a weekend trip! This helps by giving you a deadline. Deadlines will force you to want to work harder to meet them!



I wish you good luck! Stay motivated! Always remember you decide how you will be 6 months from now...you will either be 6 months ahead or another 6 months behind! The choice is ALL yours! ;) <3

Unhealthy "health foods"

Being a health/fitness junky,  I council quite a few women on their eating habits. It's usually a very frustrated woman who will message me saying,"IM EATING HEALTHY, why aren't the pounds falling off?"
 I usually start out by asking them to tell me what they are consuming on a daily basis. This is where I i zero in on the problem----
We have fallen victim to "health food" marketing ploys. All this health food that we are being sold, is NOT healthy! So many things that are advertised as healthy are so processed and sugar ridden that they are absolutely horrible for us! Yet we feel good about eating it because the packaging tells us its 'healthy' so in our minds we feel like we're doing the right thing, but our bodies certainly know the difference between health food and health fake!

Here are a few of the most  common ones I hear:

Yogurt 

Not all yogurt is bad, but even weight watchers yogurt can be filled with sugar and artificial sweeteners. I could write an entire blog post about why you shouldn't eat artificial sweeteners but I'll have to save that for another day. To make it short, these sweeteners have been linked to cancer, birth defects,infertility and other ailments. So, even though artificial sweeteners make the yogurt fat or calorie free, it does not make it healthy. Even Weight Watchers yogurt packs in loads of added sugar artificial sweeteners and preservatives. Now, heres the good news! Not all yogurt is off limits! Greek yogurt is wonderful! Just beware of flavored greek yogurt. The fruit that you find at the bottom of greek yogurt from the store is usually saturated in sugar. Instead opt for plain greek yogurt and cut up your own fruit add a little honey and you'll be good to go!

Granola bars

While we've always thought of granola bars as a healthier choice, no matter what kind you choose wether its fruit, chocolate chip, almond, coconut or any other variety they are almost always packed with high amounts of sugar and very low in nutrients and high in calories. Its practically impossible to find granola bars sold in stores that are not loaded up with carbs! Instead opt for making your own! I like this recipe. 

1 1/2 c. rolled oats, Not the quick kind
1/4 c. natural oat bran
1/4 c. almonds finely chopped
2 tbs vegetable oil
1/3 c. natural honey
1/2 tsp vanilla extract
1/4 tsp cinnamon

Pre heat oven to 350 F
Spray baking sheet with non-stick spray. In large bowl mix all the dry ingredients. In small bowl mix wet ingredients. Combine the two.Mix very well until all the oats are covered in the honey mixture. Wet your hands and press the mixture into a 9" / 7" rectangle. Place in oven and bake for  ten minutes.Remove from oven and immediately cut into 12 bars. Separate them a bit and return to oven for five minutes. Cool on wire rack and store in air tight container.

If you add raisins (1/4 c.) soak them in water for five minute first to allow them to plump up.

Makes 12 bars.

Fruit Juice

I dont know who started telling us fruit juice was healthy, but boy were they wrong! We may as well be drinking soda with all the sugar that is added to bottled fruit juices. Believe it or not fruit juice has on average 2.5 times more sugar than the actual fruit! Stay away from it. Your body will thank you!

Sub sandwiches 

I always try to opt for Subway over McDonalds but you might be surprised how many calories can be hidden in a seemingly healthy sub! A 6 inch Tuna sandwich from subway contains 530 calories 30 grams of fat (6 grams unsaturated fat) and 46 grams of carbs! Thats before you add in all the toppings, mayo, lettuce, tomato, onions whatever else! YIKES! The other thing to watch out for in sub sandwiches is the sodium content. Lunch meat and cheese have a high sodium content which can cause high blood pressure and water retention.Which makes us feel puffy. Instead of devouring 530 calories and 46 carbs in 10 minute, try making your own healthy version of a subway sandwich like, turkey breast in a wheat wrap with lettuce and tomato and cottage cheese, or your best option at subway is veggie delight on 9 grain wheat with all the veggies your heat desires and a little vinegar or mustard! 

Oatmeal

Oatmeal can be a excellent source of heart healthy whole grains!...That is if you make it yourself! Packaged oatmeal is chalk full of sugar! However if you make your own you can ward off all the extra sugar and calories and it becomes a great healthy (and quick) option! I make a big batch of steal cut oatmeal (about 6 servings) on Sunday night then just scoop out a serving every morning. Add my own fruit, cinnamon, Truvia (natural sugar substitute) or honey and it tastes every bit as good as the packaged kind and sans the sugar :)

Frozen "diet meals" Weight watchers, Lean cuisine etc.

To start out there is definitely no denying that even though they boast "no preservatives" they still contain lots of chemical additives (just read the ingredients list) These instant frozen diet varieties generally do have lower calories and sodium than other types of instant meals, but the problem is they tend to lack the nutrition that you should be getting out of a well rounded nutritious meal. A good healthy meal will leave you satisfied until the next meal. Lean cuisine type meals are filled with empty calories that  will leave you famished shortly after you've consumed one. This will cause you to eat more...which means----yep! You guessed it. Weight gain! Diet food will make you gain weight...what a concept!

Slim fast/diet shakes.

I won't waste your time on this one.--- Sugar. All sugar. Do your research. I love Atkins meal shakes for a quick ont he go meal! Low in sugar high in protein! Win win!

Diet Soda

While diet soda is free of calories, it is certainly not free of consequence!  The artificial sweetners found in diet soda have been linked to increasing appetite. A recent study at the University of Texas Health Science Center in San Antonio, conducted a study on a  group of 474 diet soda drinkers for almost 10 years. It was discovered that the diet soda drinkers who consumed 1-2 cans a day  over a span of  10 years had their waistlines grow 70% more than non soda drinkers. Instead of diet soda I like to substitute with flavored (but unsweetened) La Croix sparkling water. It still has the refreshing fizzy taste but no calories, sweeteners, or sugar. 

Trail Mix

This one can really sabotage your weight loss plan! While it sounds healthy and its packaging usually depicts fit outdoorsy people hiking and biking around and doing all sorts of healthy things, its not a snack you want to indulge in if you are trying to lose weight! Trail mix was designed for just that---TRAILS. Trail mix is high in fat, calories and sugar...and for good reason considering its designated purpose: (to give you sustained energy for long outdoor excursions). It was specifically designed for  outdoor athletes ( people trekking long distances and burning a significant amount of calories through out the day. It's a great snack if you are planning on doing something along the lines of a lengthy bike trip, climb or hike, (activities where you plan on burning more calories than your average day.)  Trail mix is quick and easy to take in a backpack, which is what makes it ideal for outdoor athletes. However for folks trying to lose weight, its just plain bad news! Stay clear!

The bottom line is this: Eat healthy. Eat clean. Limit sugar.

Clean means: Fruit, vegetables, lean meat (like chicken and turkey.) Eggs, whole grains like (brown rice, whole wheat pasta, whole wheat bread) Stay away from processed food. I believe whole heartedly the reason we have seen so many Cancer cases, disease and obesity problems in so many young people in our generation, is because we've become a generation who's constantly fed fake processed food in our attempt to be 'healthy'.  Our bodies weren't intended to tolerate that garbage! If you eat wholesome, nutrient rich food, your body will take care of itself. Your weight will take care of itself! Don't be fooled! Read labels! Remember. Its not all about fat content...not all fat will make you fat. There is such thing as healthy fat!  Polyunsaturated fat, and monounsaturated fat are good! They are the fats that make our hair shiny and our skin supple. Don't be afraid of that F(at) word! Sugar, carbs, trans and saturated fats are the ones we need to look out for! That being said, 'low fat' foods won't necessarily be what will help us reach our weight loss goals!  Read labels. Decide for yourself what is healthy. Don't fall victim to sneaky marketing schemes! I've shared what to look out for and what to avoid! The ball is in your court. You control what goes into your body! Don't be fooled! You are only allowed one body in this lifetime. Take good care of it! Do whats right. Make changes before its too late! <3 :)

Simple reasons why you are not losing weight.

Reasons you may be sabotaging your diet and not even know it!

1."The Drinker"  Drinking your calories! This was a big one for me, I had no idea how fast the calories can add up JUST by having a coffee drink in the morning. A LOW FAT coffee drink at that! I used to drink those Starbucks  drinks in the glass bottle----SO BAD FOR ME! I stopped drinking those and lost weight simply from cutting those out! This goes for soft drinks and diet soft drinks also! If you are a big soda drinker or even fruit juice drinker those are diet crashers! Throw em out! ;) You will thank me.

2. "The Snacker" You may even be a healthy snacker, but over snacking will cause you to put on the pounds! We rarely think about it but even healthy choices have calories, and over doing it can leave its impact. Remember even bananas can pack 180 calories! Same goes for a handful of almonds which equal out to 80-100 calories per serving. Now these things are great for our bodies, IN MODERATION! But snacking on almonds all day long like they are "freebees" will leave us discouraged! What to do if you body is hungry between meals? First assess, am I hungry? Or am i bored? A lot of times you may find it to be "boredom induced hunger." When this happens find something to get your mind off of it, take a walk, read a book, write an email, whatever it takes!  When you find that your body truly is hungry between meals, have a snack! Make it a healthy one and follow the serving size if you are still hungry after one healthy snack drink water! Many times we confuse hunger with thirst! A snack and a nice tall glass of water should hold you over until the next meal!

3. "The Human Garbage Disposal" This one is probably most prominent in wives and mothers. As a wife I have often times found myself eating practically an entire meal as I am preparing my husbands meal and THEN sitting down and eating a full meal WITH him! So basically I've eaten practically 2 meals (double the calories) without even thinking about it! A little taste here and a little taste there before the meal while cooking for your family can really add up! Another culprit is leftovers off the children's plates! That one last chicken nugget needs to go in the trash not on your waistline! It seems like a innocent chicken nugget but those bad boys----55 calories each! WOW

4. "The Night Owl" When you allow yourself less that 6 hours of sleep your body produces an excess amount of ghrelin which is a hormone that stimulates appetite particularly for high carb high cal foods. In addition to excess ghrelin running through your body lack of sleep will also raise your cortisol (stress hormone) levels. Stress= weight gain. Do yourself a favor and treat your body to some sleep! A well rested body is one of life's most inexpensive pleasures :)

5. "The Bird" Many women get so fed up with trying to lose weight that they resort to starving themselves. THIS IS NOT THE ANSWER! While this may work for a time it will not last forever. You can not survive on a few saltines and banana a day for any length of time. Eventually your hair will start to fall out, you'll have no energy, you will begin to look gaunt and skeleton like and  you will get so frustrated and hungry and straight up tired of it and end thus end up going straight back to your old ways and by this time your body will have gone into starvation mode and will then hang on to every calorie you put into your mouth. Which will then backfire and cause you to gain even more weight than before. Sound like fun? Didn't think so. Instead do the right thing. Give your body what it needs keep it active and you will soon find your body shaping into the physique you desire. There are very few people who find sickly attractive...sickly may seem simpler and perhaps faster to achieve (starve yourself get skinny) But to really get what you want (a shapely attractive figure) you must work hard and eat right. Nothing good comes for free! Slow and steady will win the race. 

6. "The Breakfast Refuser" Many people seem to be under the impression that if they don't eat breakfast they are cutting out a meal and thus "cutting calories" and will lose weight. This couldn't be farther from the truth. Think of breakfast as gasoline to rev up your metabolism. When our bodies do not get the proper nutrition to jump start them in the morning we can't expect our bodies to function at their fullest potential through out the day! Do yourself a favor and get your day off on the right foot! Don't have time? Do what I do, make a large batch of oatmeal sunday night and keep it in the fridge all week and just scoop out a portion size each morning. Add fruit and cinnamon WA-LA! Healthy breakfast in a hurry!

7. "The Late Nighter." Snacking or meals after 7 is a big one. Consuming calories before sleeping for 5-10 hours is a killer! During these hours your body is sedentary and thus not able to burn calories the way it does during the day. People for some reason are under the impression if they are going to have a large meal or treat have it at/after dinner! I tend to disagree. If you are going to treat yourself to a larger meal or dessert or a treat ( which you should every so often) If you can do it earlier during the day so that your body will have time to burn those calories consumed. You are burning calories even if you are not "working out" simple everyday life burns calories, but you burn at a significantly slower rate while sleeping.

8. "The Gym Rat." This one is a big one for me. Sometimes we get into the habit of over estimating calories burned at the gym. We figure "I worked hard I deserve X, X and X!" NO!  You are not a dog. Do not reward yourself with food! Spending an hour and a half at the gym and then stopping at Mc D's for dinner means you just ate all those hard calories burned! While spending time at the gym burns a lot of calories be careful not to over compensate with food!