NutriNerd: Don't Diet! Do Healthy. Info, Tips, & Tricks on Committing To Create a Healthier YOU!

New Workout Playlist!

2009-04-06T03:51:00.000-07:00

heyyy

"Flux" - Bloc Party
"Chillin" - Wale ft/ Lady GaGa
"Shooting Star"
"Yes"
"Don't Trust Me"
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"
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School Stress = Eccentric Eating Habits?

2009-04-06T03:43:00.000-07:00

With the stress of school-studying for upcoming AP Exams, ACT, SAT, SAT II Subject tests, homework, and extra curricular activities, some people tend to eat to relieve their stress or not eat at all. Either way, it's unhealthy.

Seasonal "Sweets" of Summer

2008-04-30T17:38:00.000-07:00

Don't think that "sweets" refers to candy and cookies! I mean... FRUITS! Here is a list of summer fruits that are in season that you should be buying for optimal health:

Why YOU Should Be Eating Wild "Rice"

2008-04-28T18:36:00.000-07:00

I just went to Trader Joe's (that place is the best-especially for healthy eaters) to purchase a few items including brown rice, but then I noticed a bag of wild rice staring at me. I decided to pick it up and compare nutrition facts between the two whole grains...

Although eating steamed brown rice has numerous health benefits to it, another whole grain food, steamed wild rice, has even more nutritional value.When comparing the quantity of minerals, folic acid, protein, good carbohydrates, and B vitamins among brown rice & wild rice, I concurred that wild rice definitely wins! Even though 1/2 cup of cooked brown rice contains 2 grams of protein, the same amount of wild rice measures 3.3 grams! Another great fact about wild rice is that the wild rice consists of only 83 calories for 1/2 cup cooked despite the fact that it is quite high in carbohydrates since it has 17.5 grams of it.

Also, the folic acid content in wild rice surpasses brown rice by a million miles with 21.3 mcg for wild rice and a mere 3.9 mcg for brown rice. The niacin content of wild rice is also a shocker (in a good way of course), with l.06 mg for 1/2 cup cooked. Potassium packs an 83 mg punch, and zinc, which is usually available in trace amounts, registers 1.1 mg. While 1/2 cup cooked wild rice offers 1.5 grams of fiber, it contains 26 mg of magnesium, a healthy balance of B vitamins and only .3 grams of unsaturated fat. Small amounts of calcium and iron are also part of the wild rice picture. By the way, here's a shocking fun fact: Wild rice is actually a grass not rice!

*Best of All: It tastes really good & actually tastes better than brown rice!

Bon appetit ;-)

If Brown Rice Is Good For You, Does That Mean Brown Sugar is Good For You Too?

2008-04-27T11:19:00.001-07:00

Since brown rice is better for your health due to its high fiber content and whole grain benefit, does that mean that brown sugar is the same way? Well, just because a food is "brown" doesn't automatically go under the "Healthy Food" category. Let's compare brown sugar with white sugar. Should you use brown sugar for all your baked goods from now on? Well, here's the truth... Most brown sugar is just regular refined white sugar that has been added with molasses to obtain its brown hue. Very sneaky, huh?

However, molasses has a very minuscule amount of minerals and vitamins but the quantity is so small that it wouldn't even be considered as having vitamins and minerals. Overall, it has no nutritional advantage over ordinary white sugar. The main difference is the color between the two. They're both sucrose. If you are looking for a "healthy form of brown sugar," then consider searching for unrefined forms of it such as muscovado or demerara. Here are some natural sweeteners that you can consider adding to your baked goods so you don't feel so guilty!

All-Natural (Organic) Honey
Evaporated (Organic) Cane Juice
Granulated Cane Juice (Sucanant)
Stevia
Barley Malt
Pure (Organic) Maple Syrup (Grade A or B)
Rice Syrup

Apple Cider Vinegar: Star Secret To Weight Loss?

2008-04-12T00:33:00.000-07:00

Ever wonder how celebrities get their tip-top, fit figures? Well, according to Fergie (Stacy Ferguson), former member of the Black Eyed Peas, she takes shots of organic, unfiltered apple cider vinegar before every meal she consumes. Several other celebrities also swear by this diet tactic.

"Two tablespoons. For some reason I've noticed a difference on my stomach. I just trusted [my trainer] on this one. I'm sharing. I'm all about sharing secrets."
~ Fergie

Is this just another one of those silly, media-crazed celeb diet myths?

Well, let's go back to the basics... What is apple cider vinegar? What are the benefits of taking shots of it? Like all other types of vinegar, its main ingredient is acetic acid. It is considered as a "wonder food" due to the fact that it has been known to cure just about any ailment you can think of for centuries. Some small studies have even revealed that it may aid diabetes and obesity. Even though there is no real evidence to back up some claims, it is said to be able to regulate digestion, remove toxins from the body, and turn back the aging clock. It is said to suppress the appetite by making one full and boost one's metabolism.

I honestly doubt that the reason for Fergies's sleek & toned bod is due to taking shots of apple cider vinegar before every meal. She has a very demanding career, so she must work out and eat well. In the end, it's not about one specific, "magical" food item that will lead to weight loss sucess. It's all about eating a variety of healthy, balanced foods and exercising for at least 30-60 minutes (or MORE!) a day. It is as simple as that.

How To Read Nutrition Facts

2008-04-08T10:33:00.000-07:00

Have you decided to start caring about what you consume and put into your body? Have you turned a food item to its Nutrition Facts side and just said, "Huh?!" Well, no fear! Help is here! Here's your quick guide on how to read nutrition labels! Hope I eased it up for you! Now you'll know what the label says the next time you go to the grocery store!

Serving Size This tells you the suggested amount that you should have-make sure you don't eat more than that! In this case, the quantity YOU should have is 1 slice-like I said before, no more than that!
Servings Per Container This tells you the amount of servings there are in the container. For instance, this particular product would serve 20 people. Make sure you don't eat the entire bag!!!
Amount Per Serving This area indicates the amount of nutritional value of the food item.
Calories This tells you the number of calories in ONE serving! Don't assume that the entire bag is 90 calories! Eek!
Calories From Fat There are 9 calories in 1 gram of fat so this tells you how many calories come from there. In this particular food item, there are 0.5 grams of fat in 1 serving, so that means that there are approximately 5 calories coming from fat (If you do the math, it's really 4.5 calories). *Side Note: On food labels, the calories from fat are frequently estimated. They're NOT exact values.
Daily Value
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrates
Dietary Fibers (Complex Carbs-slower digestion rate)
Sugars (Simple Carbs-quicker digestion rate)
Protein

Are Nutrition Facts Really That Accurate?

2008-04-06T18:37:00.000-07:00

Source: Yahoo! & ABC

Easy Ways To Suppress Your Appetite

2008-04-06T12:14:00.000-07:00

Use Smaller Plates
Sleep More
Eat In Lit Areas
Consume More Protein & Fiber
Less Flavor Varieties

What Ever Happened To Plain & Simple H2o?

2008-04-04T05:03:00.001-07:00

What has this world come to? Vitamin-enhanced waters? Water w/ Protein? What's next? Water that feels like you just had dinner so you'll eat less? What ever happened to the good, 'ole, simple H2o? You know, 2 hydrogens & 1 oxygen? I don't mean to get all scientific on you, but get what I mean. All I'm trying to say is that why do we keep adding unknown ingredients into our water? Are we really that bored with water these days? C'mon, it has absolutely no calories!What have you got to lose? Weight? Definitely. Do you even know what's in your protein or vitamin water?

Oscar Night!

2008-02-24T17:12:00.000-08:00

Tips & Tricks For Your Tip-Top Shape

2008-02-23T23:23:00.000-08:00

I am not a registered nutritionist so I can't tell you what to eat a regular basis. However, I can and will give you an overall synopsis. All of the tips below will help you and are great ideas for committing to a healthier & better lifestyle.

Aim for exercising 5-7 days for 30-90 minutes. You could go for a fast-paced walk, lift weights, run, jog, swim, skate, go bike riding, get some workout DVDs (TurboJam.com, HipHopAbs.com, WinsorPilates.com), play a sport you enjoy (soccer, basketball, baseball), or dance to fun, upbeat music for 30 minutes.

*Here is a list of the kinds of foods you can have at each meal. All you have to do is mix & match: (For instance, in one day you can pick to eat: cereal & fruit for breakfast, an apple w/ raw nuts for a mid-morning snack, a sandwich & veggies for lunch, string cheese & a piece of fruit for a mid-afternoon snack, & grilled salmon w/ steamed veggies & steamed brown rice for dinner.)

*Note: Let's say for breakfast, you choose to eat 1 Kashi granola bar w/ 1 lowfat no sugar added yogurt. For a mid-morning snack, don't choose to eat a Kashi granola bar. Or if you choose to eat an egg-white omelet, don't eat a hard-boiled egg for a snack. Basically, don't eat two of the same thing throughout the way. That way, you'll be eating more servings than you should & you want to eat a variety of foods to fuel your body with different beneficial nutrients. *The Mid-Morning Snack Options & Mid-Afternoon Snack Options can be switched. Whatever is listed under Mid-Morning Snack Options can be eaten during the mid-afternoon & whatever is listed under the Mid-Afternoon Snack Options can be eaten during the mid-morning. For example, instead of having a medium apple & lowfat string cheese in the mid-morning time, you can have it during the mid-afternoon.

BREAKFAST OPTIONS
>> 1/2 cup wholegrain cereal w/ nonfat milk (If you're not used to drinking nonfat milk yet, mix it with lowfat milk and gradually adjust to drinking only nonfat milk.), 1/2 cup blueberries, 2 strawberries
>> 1 multigrain-wholegrain waffle w/ 1 tablespoon honey, banana slices, chopped strawberries, a few raisins, & some blueberries
>> (veggie) egg white omelet: 2-3 egg whites, your choice of veggies (add salsa & black pepper for more flavor; if you like meat, you can add slices of chicken or turkey to your omelet)
>> 1 Kashi granola bar (crunchy or chewy) w/ 1 lowfat no sugar added yogurt (your favorite flavor), 2 strawberries
>> fruit & yogurt parfait: get a glass & fill it with these 3 parts: wholegrain cereal, lowfat no sugar added yogurt, berries (strawberries, blueberries, raspberries, or blackberries)
>> oatmeal w/ cinnamon, honey, raisins, & your choice of raw nuts

MID-MORNING SNACK OPTIONS
>> 1 medium apple & lowfat string cheese
>> 1 hard-boiled egg w/o yolk & tangerine
>> 1 bunch grapes & lowfat string cheese
>> 5 raw almonds, 5 raw walnuts, 1-2 tablespoons honey for dipping
>> 1 Kashi granola bar (chewy or crunchy)

LUNCH OPTIONS
>> 1 slice wholegrain bread w/ 1-2 tablespoons all-natural peanut butter & all-natural jelly (your favorite flavor) w/ a few banana slices, & a few raisins
>> 1 slice wholegrain bread or tortilla w/ 2-3 slices turkey, baby spinach leaves, lettuce, & tomatoes
>> 1 wholegrain tortilla w/ grilled chicken, baked beans, & salsa
>> 1 can tuna in water, Romaine lettuce, tomatoes, olives, 1 tablespoon sprinkled feta cheese (combine all ingredients) & drizzle w/ 1-2 tablespoon of dressing: vinegar, extra virgin olive oil, & herbs
>> mini pita pizzas: 2-3 mini wholegrain-whole wheat pita breads or 1/2 wholegrain-whole wheat large pita bread, organic tomato sauce, lowfat mozzarella cheese, your choice of veggies (olives, bell peppers, tomatoes, spinach, broccoli, artichokes, mushrooms, etc.), & lean meat (chicken or turkey strips-optional)

MID-AFTERNOON SNACK OPTIONS
>> baked pita bread pieces w/ 1-2 tablespoons all-natural hummus
>> 5 small celery sticks & 1-2 tablespoons all-natural peanut butter
>> 1 cup raw carrots w/ 1-2 tablespoons plain lowfat yogurt sprinkled w/ black pepper
>> apple slices w/ 1-2 tablespoons all-natural peanut butter
>> 1 grapefruit w/ 1 lowfat string cheese

DINNER OPTIONS
>> 2-3 oz. grilled salmon, chicken, or small steak 1 cup steamed mixed veggies (asparagus, broccoli, spinach, etc.), & 1/2 cup steamed brown rice
>> 1/2 cup wholegrain pasta (fusilli, penne, rotini, etc.) w/ 1 cup grilled or steamed veggies of your choice
>> 1 baked sweet potato w/ 2-3 oz. grilled salmon
>> bean salad w/ chicken or tuna: combine baked beans (garbanzo=chickpeas, kidney, etc.) & serve w/ a side of grilled chicken
>> asian stir-fry: combine steamed brown rice w/ shrimp or chicken pieces, bell peppers, & edamame

Imagine yourself at your goal weight and don't beat yourself up if you eat something "wrong." Just keep eating healthy and you will get there. Don't give up! You can and you will do it. For extra motivation, post pictures of yourself when you were more fit. Don't solely focus on losing only the weight, but also on becoming healthier and more fit. If you lay your eyes on only losing the weight, you will get overwhelmed & give up.

Also use affirmations such as, "I am fit, healthy, and look & feel great!" Don't eat mindlessly, be conscious of what you're putting in your mouth and keep yourself busy by going for a walk, talking on the phone, or reading a good book. Take it easy and don't get uptight when it comes to eating and fitness.

Always keep this in your mind... Inch by inch makes a cinch, but yard by yard makes it hard!

So basically, even if you do little things like exercise for only 15 minutes everyday or cut out soda, you will end up with the results you desire & will be satisfied. It's the little things that count, add up, & make all the difference! However, if you make yourself exercise everyday for 2 hours, you won't be motivated or excited to work out & will end up giving up. YOU CAN DO IT!

Drink Water = Healthier & Better You

2008-02-21T18:02:00.001-08:00

Just in case you're not used to drinking water, here is a visual demonstration of how to drink water! >>

Here are the top 10 benefits of water (the real stuff, not Vitamin Water or Special K Protein Water)!

1. Due to the fact that water is a natural appetite suppressant, it can help you maintain a healthy weight in the long run. Drink a glass of water when you have a craving-it'll make you full and you'll end up not reaching for that cookie! Also, it has no calories and comes from nature!

2. It helps your skin by hydrating it, making it glow, smoother, softer, & healthier. It can also help you become less prone to dry skin & wrinkles.

3. It acts as a natural cleanser, so it removes excess toxins & waste products from your body & regulates your digestive system.

4. Water helps you feel more energized & keep you going. It makes you feel good!

5. It reduces stress, headaches, & dizziness.

6. Water is a supporter of healthy nails & hair.

7. It regulates the temperature of your body, so you don't become too cold nor too hot.

8. Since sodium causes you to retain fluids, water can help you get rid of excess sodium in your system.

9. It helps delivers necessary nutrients, vitamins, & minerals to your body so it can function properly.

10. It reduces the risk of infection, may reduce the risk of a heart attack, & reduces muscle cramping & fatigue.

The Cheapest & Most Effective Exercise...

2008-02-16T11:09:00.000-08:00

WALKING! Yes, walking. The best part about walking is that it costs you absolutely nothing and is a great cardio work out (if you don't walk at a slow pace that is). Here is a list of the top 10 benefits of walking. Get a buddy or two to join you to make it fun! Also, bring your iPod to forget all about it and enjoy the music! Make you have songs your playlist that pump you up and make you feel wonderful!

Aim for 30-60 minutes of brisk walking per day, but even 10 or 20 minutes will get you far if you're short on time! Remember, inch by inch makes it a cinch, but yard by yard makes it hard. So, as long as your walking a little bit, you will benefit from it eventually! Also, carry a pedometer with you to help count your steps (10,000 steps or more would be ideal). By the way, if you have stairs in your home, that's an extra bonus for you! However, as you become more advanced, start jogging to burn more calories!

1. You will have less body fat and will be more toned.

2. It can help manage your weight if you do it a consistent basis.

3. You'll obtain healthier joints and bones.

4. You'll feel invigorated and energetic.

5. You can boost your metabolism if you do it at a persistent rate.

6. The amount of stress in your life will be reduced and will be less likely prone to depression.

7. You will sleep better and be more rested.

8. Your risk for diseases like high blood pressure, osteoporosis, diabetes, and heart disease will diminish. It can also help lower your cholesterol level. (or if you do have diabetes, walking will help you manage it)

9. It can help you develop endurance, strength, and stamina.

10. It helps circulate your blood and is good exercise for your brain!

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Here's a list of fun songs to listen to while your walking!

"Superstar" - Lupe Fiasco featuring Matthew Santos
"Our Song" - Taylor Swift
"Piece of Me" - Britney Spears
"Radar" - Britney Spears
"Pocketful of Sunshine" - Natasha Bedingfield
"Love Song" - Sara Bareilles
"No Air" - Jordin Sparks & Chris Brown
"Take You There" - Sean Kingston
"Paralyzer" - Finger Eleven
"How Far We've Come" - Matchbox 20
"Flashing Lights" - Kanye West
"Good Life" - Kanye West
"Sensual Seduction" - Snoop Dogg
"Ayo Technology" - 50 Cent & Justin Timberlake
"Sexy Can I" - Ray J
"Into the Night" - Santana featuring Chad Kroeger
"Stop & Stare" - OneRepublic
'Rehab" - Amy Winehouse
"Intuition" - Jewel
"Killa" - Cherish & Yung Joc
"Push" - Enrique Iglesias
"Shake Your Pom Pom"- Missy Elliott
"Ching-a-Ling" - Missy Elliott
"Let It Go" - Brit & Alex
"369" - Cupid featuring B.o.B.
"Church" - T-Pain featuring Teddy Verseti
Ain't No Stressin" - Montana Tucker, Sikora, & Denial

Super-Healthy Super Bowl Snacks

2008-02-03T10:32:00.000-08:00

It's every football lover's favorite game day... The Super Bowl! Even people who are not football lovers get a kick out of the scrumptious, yet fattening foods offered at the parties.

This year, be kind to your waistline & eat better snacks at today's parties! You can bring your own fruit, veggie, or cheese & crackers platters to share with everyone there!

If you must have everything there, take small portions. Also, substitute when you can. For instance, instead of tortilla chips, have baked chips or baked pita bread w/ hummus! Also, when it comes to eating those buffalo wings w/ ranch, mix the ranch with some lowfat plain yogurt to make it lighter and less rich.

OLD SUPERBOWL

.

2008-01-29T22:57:00.001-08:00

The Beginning of Your Journey To Weight Loss...

2008-01-28T21:52:00.000-08:00

Sure it's always difficult to start something you're not fully adapted too... Meeting new people, learning a new language, or sticking to a healthier lifestyle (this is especially hard for people these days). However, once you make that decision to lose weight, don't think about the foods you'll be taking out of your daily food plan, but rather the foods you will be including and trying. Take a positive spin on everything... For instance, don't cry over the fact that you'll be giving up fried pork rinds or chocolate covered doughnut holes. Be happy about adding colorful apples, peaches, bananas, cucumbers, carrots, & turkey to your food plan. Not only will

Get Ready For Bikini Season!

2008-01-26T01:17:00.000-08:00

Bikini season is just right around the corner & if you want to look good in your bikini this summer, you have to do 2 simple things-eat well and exercise. You can't just do one or the other. It must be a combination of both for maximum results! I just want to remind you that you can do it! Take it slow and steady and don't worry so much. Set small goals for yourself. For instance, if you're trying to lose 20 pounds by June. Start off by losing 5 pounds at a time (lose up to 5 pounds every 2 weeks=20 pound weight loss in 2 months). Focus on losing small amounts of weight so that you won't overwhelm yourself with a big number in your mind and it will also appear more achievable as well.

In order to accomplish having the bikini body of your dreams, you've got to eat moderate amounts of fruits, veggies, whole grains, protein, and healthy fats. In terms of exercise, you should basically do a combination of weight training, cardio, and flexibility work outs. There is no such thing as "target exercising" so you can't just work your abs out! You've got you work your entire body from head to toe!

By the way, you can wave goodbye to those crunches, because they're not going to melt off the fat covering your abs. All they do is strengthen them (which is good, but if you want to actually get rid of the fat, you've got lift weights and do cardio exercises)! Cardio exercises are exercise routines that work your entire body and get your heart pumping! Also, when it comes to lifting weights and you don't want to bulk up if you're female, lift no more than 6 lbs. However, if you're male, it's based on your personal preference on how muscular you'd like to look.

2008-01-26T01:03:00.000-08:00

Technorati Profile

7 Diet Myths Busted!

2008-01-25T10:16:00.001-08:00

1. Don't Eat Past 7:00 P.M. It is said that when you eat late at night before you sleep, all the fat gets stored in your body & blah, blah, blah... But that is all nonsense! It's all about how many calories you consume in a day. However, it is best to eat 2-3 hours before you sleep. At times, people tend to wake up consistently throughout the night due to heavy meals before bed. If you're going to eat before you sleep, make sure it's no more than 200 calories. I'd suggest a Kashi granola bar, an apple and glass of milk, or frozen grapes. Also, if you're going out to eat with friends or family, it's okay to eat at night-just don't over do it! :)

2. Eat 5-6 Small Meals A Day Instead of 3 Big Meals. It doesn't matter as long as the calories are kept to a minimum. For example, if you're going to eat big meals, for breakfast, have oatmeal with a fruit or if you're going to eat small meals, save the fruit for a mid-morning snack. Eating more small meals basically means that you're spreading out the foods you eat when you're eating 3 big meals. In the end, it's based on your personal preference. I personally prefer eating 5-6 small meals since I'm constantly on the move and like to keep my energy and metabolism high.

3. Exercise in the Morning. It is said that your

4. Being a Vegetarian/Vegan=Skinny.

5. Drink Water, Lose Weight.

6.Bananas & Avocados Are Fattening.

7. Sugar-Free Means Fat-Free.

Pack a Lunch with a Healthy Punch!

2008-01-23T14:16:00.000-08:00

Don't know what to pack for lunch for school or work? Here are some healthy options with a lot of nutrition to add a punch of energy to your day!

PB & J Sandwich: 1 slice wholegrain bread (open-faced sandwich, save excess calories), 1-2 tablespoons all-natural peanut butter, 1-2 tablespoons all-natural fruit jam, banana slices, 2 teaspoons honey, serve with a small apple, orange, or grapes & nonfat milk

Turkey & Veggie Wrap: 1 wholegrain tortilla, 2-3 slices shaved turkey, lettuce, tomatoes, spinach leaves, lowfat cheese (optional), serve w/ carrots & water

Pita Pizza: 2-3 mini pita breads or 1/2 large pita bread, organic tomato sauce, lowfat mozzarella cheese, your choice of veggies (olives, bell peppers, tomatoes, spinach, broccoli, artichokes, mushrooms, etc.)

Grilled Chicken Salad: pieces of grilled chicken, leafy greens, Romaine lettuce, tangerine slices, dressing: vinegar & extra virgin olive oil

Tuna & Bean Salad: garbanzo beans (chickpeas), red onion slices, chives, baby spinach leaves, balsamic vinegar, extra virgin olive oil, mix w/ 1 can tuna in water

Mediterranean Tuna Sandwich: 1 can tuna in water, combine with roasted bell peppers, olives, feta cheese, & place on 1 slice wholegrain baguette (open-faced sandwich, avoid unnecessary calories)

Get Off The Couch, Crank Up the Tunes, & Move Your Booty!

2008-01-22T22:25:00.000-08:00

You don't need a membership to a high-end gym, personal trainer, or fancy equipment to get the body you desire. Just get off the couch and move your body (and your booty)! All you need is some upbeat, fun music and YOU! Just shake what your mama gave you, smile, and just have fun! Don't forget to crank up the tunes by the way! You don't even need to be a professional dancer-as long as you're moving your body and sweating, know that you're burning calories!

You can even get your family and friends to join you! It'll even boost your mood and you'll end up feeling great the rest of the day. The best part about dancing is that not only is it really fun, but you don't even feel like you're working out! It's an aerobic/cardio type of exercise, so you're working your entire body (there's no such thing as target exercising)!

Here is a list of recommended heart-pumping music that will get you going!

"Dota" - Basshunter
"Boten Anna" - Basshunter
"Move Your Body" - Eiffel 65
"Gimme More" - Britney Spears
"Break the Ice" - Britney Spears
"Temperature" - Sean Paul
"Shut Up & Drive" - Rihanna
"The Way I Are" - Timbaland
"Everytime We Touch" - Cascada
"Automatic" - Elize
"Stronger" - Kanye West
"Outta My Head" - Ashlee Simpson
"Tambourine" - Eve
"Work It" - Missy Elliot
"Tomorrow" - Cosmic Gate
"Wave" - Cosmic Gate
"Crazy Baby" - Fantasy Project
"Sexy Back" - Justin Timberlake
"Love Like This" - Natasha Bedingfield & Sean Kingston
"I Don't Wanna Fall in Love" - Good Charlotte
"Rockstar" - Prima J
"Low" - Flo Rida
"Lean Like a Cholo" - Down
"Get It Shawty" - Lloyd
"Time To Dance" - PANIC! At The Disco
"Don't Stop the Music" - Rihanna
"Cyclone" - Baby Bash
"Vibrate" - Petey Pablo
"Gimme That" - Chris Brown
"Kiss Kiss" - Chris Brown
"Wall To Wall" - Chris Brown
"Around The World" - A Touch of Class (ATC)
"Discovery Channel" - Eiffel 65
"The Numa Numa Song" - Ozone
"Snap Yo Fingers" - Lil Jon
"Ice Ice Baby" - Vanilla Ice
"Thriller" - Michael Jackson
"Body Language" - Heidi Montag & Spencer Pratt
"Satisfaction" - Benny Benassi
"Blue" - Eiffel 65
"Winning Women" - Nicole Scherzinger & Rihanna
"Whine Up" - Kat DeLuna & Elephant Man
"This Is Why I'm Hot" - Mims
"Le Disko" - Shiny Toy Guns
"Flathead" - The Fratellis
"1234" - Feist

Birthday Buffet? Tell Me What You Think!

2008-01-21T20:27:00.000-08:00

Today is my birthday (I'm serious)! Is that a good excuse to pig out by eating cake, ice cream, cookies, chips, and pizza? Tell me what you think by e-mailing me at Info@NutriNerd.com or commenting me. It will be featured on this site. You can be anonymous if you'd like or provide a name with the state you're from.

Get Motivated... TODAY!

2008-01-20T08:57:00.001-08:00

First things first. Before you decide to lose weight and approach a healthier lifestyle for yourself, think. Why do you want to do this? Is it to fit into those super-tight Rock & Republic skinny jeans or string bikini? To show off your abs at the next pool party? Are you doing this for your boyfriend/girlfriend/husband/wife? Friends? Family? Kids? YOU?

You should be doing this for yourself most of all, but it's okay to have other motivations as well as long as you're not being pressured. For instance, if your boyfriend is giving you a tough time on your physical appearance in terms of weight, kick him to the curb. You need someone who appreciates you. However, that's besides the point. You got to affirm to yourself that can achieve a healthier lifestyle for yourself

"Decide. Commit. Succeed." - BeachBody

What Work Out Is Fit For You?

2008-01-19T13:26:00.001-08:00

Here is a list of really fun, effective workout DVDs that I have succeeded with and know that you will too!

Turbo Jam turbojam.com

If you like fun music

Billy's Bootcamp billyblanks.com

Winsor Pilates winsorpilates.com

Core Rhythms corerhythms.com

Hip Hop Abs hiphopabs.com

Denise Austin deniseaustin.com

Yoga Booty Ballet yogabootyballet.com

Nourish Yourself To Youth & Better Health

2008-01-15T19:11:00.000-08:00

Here is a list of top 10 foods that will help you stay healthy and young:

Blueberries
Spinach
Dark Cocoa
Olive Oil
Yogurt
Wild Salmon
Raw Nuts
Red Wine
Acai Berry
Pomegranate

The Do's & Don'ts of Eating Out

2008-01-14T18:16:00.000-08:00

Let's face it, we all love to eat out. I mean, who doesn't? You get to enjoy good food with your beloved family and friends, get introduced to a new cuisine of food, and best of all, you're not cooking! However, eating out (especially frequently) can have a huge toll on your weight-not to mention your overall health. Here is a list of "do's and don'ts" when eating out so you don't break your healthy lifestyle! By the way, studies show that you actually eat more when you're with more people so beware! It's understandable why it is so, because food is more enjoyable when it can be enjoyed with others-especially loved ones.

DONT:

Order food that is fried, crispy, creamy, or cheesy.
Order dessert.
Order a soft drink or alcoholic beverage.
Eat until you're "full" or "stuffed" and don't even want to go for a walk or get out of your seat.
Order a soup that is cream-based. This applies to pasta dishes as well. Avoid alfredo sauce.

DO:

Order foods that are baked, broiled, roasted, grilled, steamed, or BBQed.
Share food with someone else.
Ask the waiter how your food will be prepared.
Ask the waiter to put half your food in a doggie bag before he brings it to you.
Order water (with lemon for flavor).
Order a salad, but ask for no dressing or dressing on the side.
Opt for dishes that consist of mostly vegetables.
When ordering rice, make sure it is brown, wholegrain, and steamed.
If you must have dessert, eat a fruit salad or piece of fruit. You could even split a mouthwatering dessert with a friend instead!
Stop eating when you're satisfied.
Ask the waiter to substitute your side dishes. For example, instead of having fries with your sandwich (take off one slice of bread to make it an open-faced sandwich to save extra calories), ask for a salad, steamed veggies, soup (not creamy), or fruit.

To Eat or Not To Eat?

2008-01-13T11:38:00.000-08:00

Let's get this straight, people. You have to eat! Don't think that by not eating, you're going to lose weight. In fact, you'll gain weight! Why? Well, by starving yourself, you're slwoing down your metabolism and instead of your body being in the "fat-burning mode," it will be in the "fat-gaining mode." Also, you'll retian water which will make you bloat especially if you avoid hydrating yourself as well.

I Can't Believe It's Not Healthy!

2008-01-12T10:56:00.001-08:00

Beware of foods that may sound healthy! Here is a list of foods that you should be cautious of eating. In reality, they're loaded with saturated fat, sugar, and an excess amount of carbohydrates! I even included a healthier & better alternative for you! According to Dr. Mehmet Oz's daughter, Daphne Oz, eating healthy is not about deprivation, it's about substitution!

I Can't Believe It's Not Butter! (Even though it claims to be trans fat free, it's got hydrogenated oil which is very bad for your body since it can't digest it properly)

Substitute: Extra Virgin Olive Oil

Yogurt Raisins (It's chock full of saturated fat & sugar! Besides, the "yogurt" in yogurt raisins has no live cultures! It's basically fake yogurt! Eww!)

Substitute with: Real Raisins w/ Real Yogurt

Dried Fruit like banana chips (They're loaded w/ added sugar, oil, & are usually fried)

Substitute with: Fresh (or Frozen) Fruit

Special K cereals & their other products (contains high fructose corn syrup & even though it claims to be a healthy cereal, it has no whole grains in it at all whatsoever!)

Substitute with: 100% Wholegrain Cereal or Plain Oatmeal (for flavor, add honey, ground flaxseed, cinnamon, & raw nuts w/ fresh fruit)-the first ingredients MUST be wholegrain! (such as Kashi)

Jamba Juice or Juice It Up! fruit smoothies (sure they're full of fruits... but do you know what else they add to them? Fruit juice, syrup, frozen yogurt, sorbet, full-fat milk, & sometimes ice cream!)

Substitute with: Your own homemade smoothie or ask the "Smoothie Artist" at your favorite smoothie shoppe to substitute those fattening ingredients w/ frozen fruits, water, vegetables, ice, or fat-free milk.

Baked Chips, Pretzels, & Crackers (They're processed foods & pretzels have extra salt on them & both are poor in nutritional value.)

Substitute with: Baked Pita Bread or Kashi Multigrain Crackers

Canned Beans (loaded w/ sodium, preservatives, artificial ingredients & chemicals!)

Substitute with: Homemade Baked Beans

Canned Soup (loaded w/ chemicals, preservatives, artificial flavors, & a whole LOT of sodium! Make homemade soup instead! You control what you put in it! Besides, it tastes a lot better too!)

Substitute with: Homemade Soup

Gatorade (it's supposedly good for athletes, but it's loaded w/ carbs & high fructose corn syrup)

Substitute with: Water (for flavor, add lemon)

Fruit Juice (apple juice, orange juice, etc...)

Substitute with: Homemade Juice (nothing added, just pure fruit)

reduced-fat foods like reduced-fat peanut butter

Substitute with: Real Peanut Butter (But it MUST be 100% ALL-NATURAL-the ingredients should read only peanuts or peanuts & salt)

Granola Bars like Nature Valley granola bars (claims to be natural, but it's really not, some flavors include high fructose corn syrup)

Substitute with: Kashi's TLC (Tasty Little Chewies/Crunchies), they're 100% ALL-NATURAL (for real) & taste better too! The sugar in Kashi products come from nature (such as honey & evaporated cane juice)

Caesar Salad (sure, it's a salad, but not really since it's got grated cheese, croûtons, & dressing!)

Substitute with: Your own homemade salad w/ dark, leafy greens, veggies, fruit, raw nuts, & hold the dressing! Mix your salad w/ your favorite vinegar & 1 tablespoon of extra virgin olive oil

Trail Mix (most contain unnecessary ingredients such as M&Ms, dried fruits, & salted nuts)

Substitute with: Make your own trail mix instead w/ raw nuts, raisins, & little bits of dark chocolate instead)

Sugar-Free Foods like cookies & JELL-O (these foods will make you end up eating more than their regular sugary forms! You're tricked into thinking that if you eat more, it's okay, but it's NOT! Besides, additives are used which are not good for your body.)

Substitute with: Fresh fruit or make your own baked goods w/ healthy ingredients-for example, instead of all-purpose white flour, use wholegrain/whole wheat flour, instead of milk chocolate chips, use dark chocolate chips, also make sure the oils you use are not hydrogenated and free of trans fat, these are the hardest fats to get out of your body

Popcorn (yes, it's made from whole grains, but beware of movie theater popcorn which is loaded w/ oil, butter, & salt!

Substitute with: Air popped popcorn is best & is very low in calories! Avoid microwavable popcorn since it's full of additives)

Vitamin Water, Crystal Light, & other flavored H2O drinks (water is not supposed to have calories & artificial flavors in it!)

Substitute with: Pure & Simple Water! =)

Eat To Live! Don't Live To Eat!

2008-01-10T17:01:00.001-08:00

Living to eat can only mean one thing... Obesity! If you live to eat, all you're doing is just eating basically! However, when you're eating to live, you're eating food for health benefits and survival (obviously). All foods have their certain health advantages (well the healthy ones do at least). For instance, fresh fruits are loaded with powerful antioxidants and vitamins that are vital for your health and can fight many diseases such as cancer (blueberries are great for that). Dairy products have calcium for strong bones and protein for your muscles (but keep dairy servings low since some contain a lot of fat-especially saturated fat).

Time for Thinking of Those Resolutions...

2007-12-31T19:09:00.000-08:00

Whether your resolution is to exercise more or eat better, it's not enough to think of it. You gotta DO it! Take action! Don't be one of those people who say, "Oh, once I lose 20 pounds, I will start exercising." No! Start today! In fact, start right now! People who say they'll start tomorrow never do anything. If you're upset about being overweight, well, maybe you shouldn't have eaten all those Christmas cookies at Grandma's house. No, I'm kidding. You can still change your physique and confidence. Start by tossing fattening, unnecessary foods that you know will tempt you.

You don't need a personal trainer to get the body of a celebrity. You can do it all on your own. In fact, you'll feel a lot more accomplished knowing that you lost all the weight all on your own! Get a buddy instead to support you along the way. You two (or more) could lose weight together! It'll be a lot more fun and simple if you do it together rather than doing it alone. Also think of reasons why you want a better body body and overall health. Make sure you do it for yourself first though!

Losing weight is like a puzzle. There are pieces that make up the final picture. In terms of weight loss, eating healthy and exercising are just some of the pieces and you are the final picture depending on the pieces being put together well. For instance, you can't combine just eating healthy and living a sedentary lifestyle. You gotta exercise too! Also, vice versa, you can't just exercise and expect to eat fatty foods. Another thing is that simple changes will eventually lead to results. For instance, if you cut out soda, junk food, and eat an open-faced sandwich instead of a sandwich with 2 slices of bread, you will see a difference (not only in how you look, but also how you feel)!

I wish all of you a happy and healthy new year! May 2008 bring you joy, laughter, happiness, health, & success!

Top FAQs About Food & Exercise

2007-12-30T15:12:00.000-08:00

1. How can I stick to eating healthy for the rest of my life?
* Think of the reasons for why you want to be slimmer and healthier and that will motivate you to eat healthy and stay active for the rest of your life. You've got to always have a purpose for something. Why do you want to eat healthy and be active? To experience life longer? To be there for your family? Create a purpose for yourself and you will be inspired. If you have no purpose for anything, then what's the purpose of doing it anyway? Don't do it because your mom told you to or because you're boyfriend thinks you're too fat even though you're a size 4. Do it for YOU!

2. What should I snack on when I’m hungry and not feel guilty afterwards?
* There is a wide variety of scrumptious, healthy snacks you can enjoy and feel good about afterwards! Avoid processed foods like 100 Calorie Packs from Nabisco®, because they may seem healthy but they’re full of unnecessary preservatives and high in refined sugars. Opt for fruits with yogurt, vegetables with lowfat plain yogurt, and air popped corn. Just because you're eating healthy doesn't mean that you can go overboard and eat as much as you want. It's all about portion control, because no matter how healthy a food can be, it has calories. A calorie is a calorie-whether it comes from a cheeseburger or a chunk of pineapple. That doesn't mean you should eat the cheeseburger instead though. Just eat healthy and keep the calories on the down-low!

3. What foods can raise my metabolism?
*Unfortunately, there is no food that can dramatically help boost your metabolism but super-spicy food items like cayenne pepper and hot peppers are said to help you just a little bit. Don't rely on food to raise your metabolism. If you want for your metabolism to speed up, eat breakfast, lift weights, and eat about 5 small meals every 3 hours to keep your energy high.

4. Are there certain foods that can help me lose weight?
* Sadly, no! However, there are foods that keep you full so as a result, you eat less and tend to lose weight! Foods high in water content like watermelons, spinach, honeydew melon, cantaloupe, cucumber, grapefruit, and other fruits & vegetables keep you satisfied and not to mention, refreshed and hydrated! Also, starting off a meal with hot bowl of chicken and vegetable soup is wonderful, because it’s mostly composed of water so you’ll be fuller.

5. Should I stay away from avocados since they’re known to be “fattening?”
* Don’t avoid them, but don’t eat too much! They tend to be high in fat and calories! However, they’ve got good fats in them too-mostly polyunsaturated and monounsaturated fats. Try a tablespoon a day for optimal health or spread a tablespoon on a sandwich or wrap for extra flavor! It’s a much healthier alternative to mayonnaise! You can even make your own guacamole and use pita chips instead of regular potato chips for dipping for a convenient, healthy snack! Aim for eating a couple of slices of avocado 1-2 times per week.

6. How come skipping meals doesn’t help me lose weight?
* You're body will get set to "starvation mode" and your metabolism will immediately shut down. When your metabolism is reduced, that means that the time it takes you to lose weight is increased. When I used to skip meals, I'd gain weight! Isn't it funny how that works? You'd think that eating a lot less would make you weight a lot less too. However, it's all about portion control and consistency.

7. When cooking, should I use butter or margarine?
* Butter is full of cholesterol and saturated fats while margarine on the other hand is full of trans fat. Both increase LDL (bad cholesterol) and decrease HDL (good cholesterol). Look for soft margarine (non-hydrogenated margarine) because it has no trans fat and be sure that it has 2 grams of saturated fat at the most. Neither is better than the other, so opt for extra virgin olive oil. It's free of trans fat, consists of good fats, and is good for your skin! In fact, extra virgin olive oil is a lot healthier than no oil at all.

8. I’ve got a craving for junk food! What should I do?
* Ignore it by drinking 2 glasses of water since water is quite filling. Water is an appetite suppressor. It curbs your appetite without you even being aware of it! After that, grab a stick of sugar-free gum and get out of the kitchen! Go keep yourself busy! You’ll be less tempted to grab something you’ll regret out of the pantry if you're not present in the kitchen! However, if you are hungry, try craving some healthy food like fresh or frozen fruits, soybeans, grilled or steamed vegetables sprinkled with herbs and/or spices, yogurt and nuts, or a lean turkey and lowfat cheese roll-up!

9. Should I drink diet soda or regular soda?
* Neither! Stick to water! If you can't stand the fact that water is tasteless, squeeze the juice of a lemon or lime in it. However, if you MUST drink soda, drink the diet soda since it’s lower in calories in comparison to the regular soda. However, everything in it is artificial. If you can’t pronounce the ingredients on the ingredients list, then don’t eat it or drink it!

10. Is brown sugar better than white sugar?
* Even though brown sugar has a very small amount of minerals, it is basically granulated white sugar. However, it’s got a twist to it! Molasses has been added to it for color! Basically, they’re practically the same! Neither is better than the other… They’re both refined and they’re both granulated white sugar! Good substitutes for sugar include (organic) evaporated cane juice and honey.

11. What forms of exercise can I do that will help me melt off the excess fat on my midsection?
* I hate to break it to you, but there is absolutely no such thing as “target exercising!” When you exercise, you’ve got to work out from head to toe. That is why cardio-related and heart-pumping exercises are so effective. In order to achieve flat abs, you must do a combination of: resistance training, cardio, and eating right. You can't just do one and hope that you'll get a sexy 6-pack! You gotta multi-task with your body! (But don't eat and exercise at the same time...)

12. Should I eat one hour before I exercise or one hour after I exercise?
* Both. You need energy to exercise in the first place and you need to repair your muscles after you work out as well. Make sure you eat small, healthy meals-about the size of your fist will do. Within 2 hours of post-exercise, you should eat something with carbohydrates &/or protein such as: fruits, vegetables, wholegrain foods, beans, peanut butter, and lean meats.

13. How many calories do I need to burn in order to lose 1 pound?
* In order for you to lose 1 pound, you must burn 3,500 calories.

14. How can I make working out more fun?
* Crank up the tunes! Listen to fun, upbeat music that will keep you going! Also, don;t do the same exercise routine everyday. One, you'll get bored and tired of it and two, you're body is going to get used to it so you won't burn as many calories as before.

15. Once I've lost the weight, how do I maintain my weight and physique?
* Just do what you've been doing and keep yourself motivated and determined! It's as simple as that!

16. I don't have enough time to exercise, what can I do?
* Excuses, excuses! Even though the recommended time period to exercise daily is 1 hour, you should still exercise no matter what! The important thing is that you move your body! Here are some tricks to fit in some form of exercise in your daily routine:
> Take the stairs instead of elevator or escalator.
> Walk, jog, or ride a bike- don't use a car.
> Dance in the kitchen while cooking.

17. What do I do if I become hungry suddenly in the middle of the night?
*Grab a glass of water and go back to sleep. To control yourself from eating something you’ll soon regret, heat up the water and add a squeeze of lemon or lime for a hint of flavor. A good idea would be to post a sign on the fridge that reads, "KITCHEN IS CLOSED, BUT WATER IS OPEN ALL NIGHT" before you go to sleep. It will refrain you from grabbing a treat.

Fad Diets... Faux or Fab?

2007-12-29T11:23:00.000-08:00

Jenny Craig, The Purple Diet, Weight Watchers... Do any of these really work? Yes & no. Why? Well, sure, you may lose weight, but these are short-term results. You'll eventually gain all that weight back and return to your original weight. Usually, you don't even lose fat, you're actually losing water! You can't stick to these plans, because they can become to costly and you can't eat the same foods all the time. That is why it's very crucial for you to develop a sensible eating and exercise plan that you can commit to not only for that upcoming pool party, but for life. Here's a brief description of the latest fad diets out there... Another annoying thing about most of these fad diets is that celebrities are endorsing them, so it makes people want to try them too.

Jenny Craig: It offers nutrionally balanced, pre-packaged meals, but maintaining your new weight will become more difficult once you stop eating Jenny Craig's foods.

Herbalife Diet: This diet basically consists of protein power shakes and pills that you replace meals with. You're supposed to consume them until your weight loss goal has been achieved.

The Purple Diet: You're supposed only eat foods that range in the pink-dark purple color tones such as: beets, grapes, certain fish (like smoked salmon), & cabbage. Mariah Carey has tried this diet.

Weight Watchers: Jenny McCarthy went on this diet after she gave birth to her son to lose the post-pregnancy weight and succeeded.

Atkins: It's a very famous diet that is greatly lacks carbohydrates.

ZONE: It's main focus is on maintaining health rather than losing weight.

Lemonade Diet: It's a detox diet that is said to empty you out of toxins and you can lose about 10 pounds in a week. The weight loss comes naturally. This is also referred to as "The Beyonce Diet" since she used this to shed about 20 pounds for her role in Dreamgirls.

Grapefruit Diet: Sure, eating grapefruit has numerous healthy benefits to the human body, but its restriction of food can harm your health.

Lose 10 Pounds in 3 Days Diet: You're supposed to lose 10 pounds in 3 days by eating 3 very small meals that don't even come close to adding up to even 1,000 calories.

Cabbage Soup Diet: There's this recipe for cabbage soup & you eat it practically nonstop. Supposedly, you can lose up to 10-20 pounds in just one week.

South Beach Diet: It is claimed that you can lose approximately 13 pounds in just 2 weeks by eating high-protein and lowfat meals.

Metabolism Diet: This diet's intention is to boost your metabolism, but is basically a starvation diet.

Hollywood Diet: It's considered as a "48-hour miracle" diet. There is supposedly some kind of beverage that makes you a fat burning machine & greatly boosts your metabolism.

Raw Food Diet: It's supposed to improve your overall health and helps you lose weight very quickly since you eat uncooked & unprocessed foods. Pamela Anderson has been on this diet. One of the biggest dangers of this diet is that raw food is highest in pesticides. The food you eat must be at least 75% raw/living since it is believed that cooking food ruins the enzymes that help you digest and absorb food properly.

Apple Cider Vinegar Diet: The fruit pectin & acidity in the vinegar is supposed to have some kind of "fat burning effect." You have to consume up to 3 teaspoons of apple cider vinegar before each meal.

Beverly Hills Diet: It's a diet very poor in protein and says that certain foods can soften and burn fat. For instance, it says that pineapple can burn off fat.

Mediterranean Diet: It promotes eating more foods such as fruits and vegetables and focuses less on the consumption of foods like eggs and other dairy products. Also, this diet is very low in saturated fats, so if you're concerned with your heart's health, this may be a good diet choice for you. You must always consult with your physician when trying a new food or exercise plan.

Sonoma Diet: It emphasizes food portion control & is inspired by the Mediterranean Diet.

Are You A Mindless Muncher?

2007-12-28T12:52:00.001-08:00

If you've recently become stressed out or upset and have suddenly gained several pounds, evaluate your daily habits, because you could possibly be... a MINDLESS MUNCHER! Do you constantly find yourself in pantry of the kitchen gobbling up that entire bag of Doritos? Do you see yourself raiding the fridge after eating a dinner fit for a king and his people looking for a sweet treat? The worst is when you have a gigantic box of food with you in front of the television screen. You're so busy and focused with what's going on with what's on TV, that you don't even realize that you just stuffed yourself with 1,500 calories not even counting what you had eaten prior to your TV watching! Here are some tips to avoid mindless munching...

Listen to your favorite music that gives you an optimistic and joyous mood! Dance to burn off calories too!

Don't eat while watching television. Eat before watching television especially to not get tempted by eating high-calories foods after watching dozens of food commercials.

After you eat, go out for a walk with a friend or go upstairs or to a different room to avoid temptations luring you in the kitchen.

Go talk on the phone with a loved one and walk around while talking. Have fun chatting it up over the phone, but don't get too comfortable...

Put a picture of your goal body style as motivation and inspiration to keep you from eating unnecessary, extra foods.

Affirm/think this to yourself before you grab something else to eat: "I have will power and I can restrain myself. I don't need this. What would I rather have? A healthy, slimmer, fit physique that will make me feel and look good or an extra 100 calories that won't do anything but go down to my thighs? (*Fun Fact: You can lose up to 10 pounds a year by omitting an extra 100 calories in your daily food plan.)

Go exercise/work out! It makes you feel great, relieves stress, & actually curbs your appetite! Just make sure to fully replenish/hydrate yourself with plenty of water before and after your work out!

Go out and just have fun! Go out with family/friends and forget about food! Make sure everyone has eaten before going out.

Get some shut eye. Sleeping will relax you and make you forget about food. If you wake up hungry, just have a glass of (hot or cold) water w/ lemon or (hot or cold) nonfat milk.

Read a "feel-good" book/magazine. You'll get so into the book, you'll probably forget food ever even existed!

Write in a journal. Spill out all your thoughts and emotions &/or write about your goals and things in your life that you love and appreciate.

GET OUT OF THE KITCHEN!

Eat Your Veggies. Eat Your Breakfast.

2007-12-28T10:45:00.000-08:00

You know you've heard this from your mother constantly ever since you were five years old, who knows, maybe you still here it to this day: "Eat Your Vegetables." Another redundant phrase you've heard recently is: "Breakfast is the most important meal of the day." Sounds totally cliché, but it's totally true. First of all, if you're a breakfast skipper thinking that you'll lose weight avoiding those morning calories... Well, you're 100% incorrect! You'll just end up binge eating in the end of the day and you'd wish you ate breakfast! Without a small meal in the morning, your metabolism will greatly slow down and you won't be a fat burner throughout the day! Eating breakfast is just as crucial as eating your recommended consumption of vegetable if not more. Have no clue what to have for breakfast? Well, here are some tasty, wholesome choices whether you have a sweet tooth or have a thing for savory delights! Make sure to drink your breakfast with 1 cup of hot green tea, nonfat milk, hot water w/ a lemon/lime slice or ice-cold water! Also, if you're trying to lose more weight, eat a grapefruit w/ our breakfast since it lowers your blood sugar and is said to help you lose up to 1/2-1 pound more per week! It really works and has helped me and many other people I know
.

Protein Power Meal: Egg White Omelet, use 3 eggs & omit egg yolk, toss in your favorite vegetables, beans, & lean meat (like chicken or turkey, optional), sprinkle with herbs & spices, add ground flaxseeds, avoid salt

1-2 Multi-grain wholegrain whole wheat waffles served w/ blueberries & chopped strawberries, drizzle w/ 1 tablespoon of honey instead of syrup, serve w/ one glass of nonfat milk

Fruit & Yogurt Parfait: get 1 glass and fill it w/ your favorite wholegrain cereal then top w. / your favorite flavor of lowfat yogurt then repeat until there is a pattern (starting from bottom): cereal, yogurt, cereal, yogurt. top off w/ your favorite berries & garnish w/ mint, sprinkle ground flaxseeds & raisins (optional), drizzle w/ 2 teaspoons of honey (optional)

Classic Cereal: wholegrain cereal w/ nonfat milk, 1 fruit (apple, orange, grapefruit, etc.) or topped w/ your favorite berries & raisins (optional)

Good 'Ole Oatmeal: wholegrain steel cut plain, unflavored oatmeal, sprinkle w/ cinnamon & ground flaxseeds, drizzle honey, & top off w/ your favorite RAW nuts (walnuts, almonds, etc.)berries, & raisins (optional)

1 date, 5 walnuts, 5 almonds, 2 tablespoons of honey for dipping, 1/4 cup of raisins, 1/2 cup of your favorite flavor of lowfat yogurt

2 hard-boiled eggs w/o yolk, enjoy w/ salsa, 1 grapefruit, 10 total RAW nuts (you can mix n' match your favorite nuts)

"Wake Me Up" Smoothie: 1 cup frozen fruits/berries, 1 cup fresh fruits/berries, 1/2 cup lowfat yogurt, 1/4 cup of nonfat milk, 1 tablespoon of ground flaxseeds, 1/2 tablespoon of honey (optional)

1 small wholegrain wholewheat muffin, 1/2 of a banana, w/ 1 glass of green tea

1 wholegrain wholewheat bagel (only 1 slice, make it an open faced sandwich to save those unneeded, excess calories and carbohydrates), spread w/ light cream cheese, jam, &/or honey for your sweeth tooth OR w/ light cream cheese, smoked salmon, & 1 large sliced tomato

Tasty Traditional Toast: 1 slice of wholegrain wholewheat bread, spread 1-2 tablespoons of ALL-NATURAL peanut butter (creamy or crunchy, I personally prefer crunchy peanuts due to its crunchiness), 1-2 tablespoons ALL-NATURAL fruit jam (sugar-free if you're concerned with sugar), sprinkle w/ ground flaxseeds for a nutty taste, drizzle w/ 1/2 tablespoon of honey, top w/ sliced bananas & raisins (optional), 1 glass of orange juice (NEVER store-bought, it MUST BE homemade/purely squeezed, nothing added)

Love To Snack? Here Are Some Healthy Options!

2007-12-27T09:16:00.000-08:00

Who doesn't love to snack? Especially when watching a movie with family or friends or just need a "snack-fix," you can still eat healthy. In fact, your metabolism is kept high when you feed yourself consistently. If you don't have a healthy, wholesome mini-snack in between meals, you may possibly binge eat when it comes to real meal time! Here are 20 of my personal favorites that you're bound to enjoy as well!

1. air-popped corn w/ your favorite herbs & spices or all-natural melted peanut butter
2. celery sticks w/ all-natural peanut butter & raisins w/ nonfat milk
3. wholegrain-whole wheat pita chips w/ hummus or salsa
4. apple slices w/ cottage cheese or lowfat string cheese
5. wholegrain crackers w/ lowfat cheese or all-natural peanut butter
6. fruit & veggie platter w/ lowfat plain yogurt dip
7. your favorite flavor of lowfat yogurt w/ wholegrain cereal w/ ground flaxseeds
8. (organic) edamame w/ no added salt, sprinkle w/ your favorite herbs & spices
9. frozen banana w/ all-natural peanut butter, raisins, & your choice of nuts
10. your choice of RAW nuts (almonds, walnuts, pecans, etc.) w/ honey for dipping
11. mini salad w/ dark leafy greens, Romaine lettuce, balsamic vinegar, sliced kiwi, sliced (Japanese) pear, & tangerines
12. apple slices w/ all-natural peanut butter or lowfat yougurt & honey w/ nonfat milk
13. carrot sticks & sugar snap peas w/ plain lowfat yogurt sprinkled w/ black pepper
14. variety of frozen fruits: grapes, blueberries, strawberries, raspberries, & blackberries
15. Kashi granola bars (Tasty Little Chewies or Tasty Little Crunchies)
16. homemade trail mix: combine dried cranberries, your favorite RAW nuts, raisins, wholegrain cereal, air-popped corn, & small pieces of authentic dark chocolate (optional)
17. wholegrain bagel w/ light cream cheese & honey or jam (open faced, don't use 2 slices)
18. homemade smoothie: combine your favorite fruits (frozen & fresh) w/ nonfat milk, ground flaxseed, & your favorite flavor of lowfat yogurt
19. 2 hard-boiled eggs w/o yolk w/ salsa or hot sauce & black pepper (avoid adding salt)
20. large mushrooms cut into thick slices drizzled w/ 1 tablespoon of extra virgin olive oil, juice of fresh lime or lemon, & sprinkled w/ chives, parsley, & scallions

5 Reasons Why You Should Be Drinking Green Tea

2007-12-27T09:00:00.000-08:00

You've read about it, you've heard about it. It's everywhere. Drink green tea. But why? Well, I'll give you 5 important reasons why and it will make you end up thinking twice.

1. Green tea is chock full of antioxidants called catechins (especially ECGC which can kill cells that are cancerous) , whcih can prevent cancer, Rheumatoid arthritis, high cholesterol, cardiovascular disease, impaired immune system, and even tooth decay since it kills off plaque-causing bacteria. It can even stop repulsive breath!

2. It can help you grow strong and healthy hair and nails.

3. It can supposedly boost your metabolism and assist you with losing weight. It can even lower your blood sugar levels.

4. It's very calming and relaxing. At the end of a stressful, strenuous day, you'll feel invigorated and tranquil.

5. Your complexion will improve due to green tea's fight with free radicals.

The After-Holidays... Have You Moved Up On the Scale?

2007-12-26T15:11:00.000-08:00

It's that time of year when stress is raised, prices on gifts go down, holiday parties are everywhere you turn, and so is tempting, savory food. It's not against the rules to enjoy the food that is present throughout the holidays, but no one ever said that it's okay to pig out either. Afraid to check the scale? Well, fear not. Allow for a week or two to pass by so you can cleanse yourself of all the holiday food and rubbish you let enter your body. Drink lots of water since it is a natural cleanser and stick to eating vegetables, fruits, and protein-rich foods-everything in moderation. Avoid processed and unnatural foods to prevent bloating and excess. You've had enough over the holidays. Thankfully, the holidays aren't a daily thing. Now that is both a good thing and a bad thing. Who doesn't enjoy the holidays? I mean, it's all about family, friends, food, and having a jolly, good 'ole time. However the good thing about not having holidays every, single day is that you are able to focus and steer away from high-calorie foods like mashed potatoes, pies, stuffing, and ham.

Next Time You're At the Grocery Store, Don't Forget To Buy...

2007-11-12T12:18:00.000-08:00

I'm not telling you to go empty your wallet by buying every, single item on the list! However, these are suggestions telling you which kinds of foods you should stock up on. Avoid buying processed foods such as chips, cookies, and junk food in general. Don't forget to healthy food in moderation as well, because even too much of a good thing can actually be a bad thing!

FRUITS

strawberries
blueberries
raspberries
blackberries
Goji berries
oranges
apples
bananas
grapes/raisins
grapefruit
kiwi
peaches
watermelon
honeydew melon
cantaloupe
cherries
papaya
pineapple
guavas
persimmon

VEGGIES

tomatoes
celery
carrots
cucumbers
zucchini
broccoli
cauliflower
spinach
lettuce
bell peppers (of any color)
bok choy
sweet potatoes/yams
mushrooms
onions
garlic
artichokes
pumpkin
peas
butternut squash
avocados
alfalfa sprouts

MEAT/SEAFOOD

turkey
chicken
wild salmon (not farm-raised due to high levels of mercury which is very toxic for our bodies)
shrimp
tuna
cod
snapper
halibut
white fish

WHOLE GRAIN

cereal
oatmeal
whole wheat bread
whole wheat crackers
pasta (fusilli, penne, angel hair, linguini, spaghetti, ravioli)

OTHER

ALL-NATURAL peanut butter
hummus
balsamic/apple-cider vinegar
extra virgin olive oil
raw seeds: pumpkin, sunflower
raw nuts: almonds, walnuts, pecans, cashews
herbs/seasonings (cinnamon, celery seeds, chives, parsley, basil, turmeric, saffron, sage, rosemary, thyme, black pepper, salt-free seasonings)
fat free or low-fat yogurt (no sugar added)

Are You Ready to Commit to a Healthier Lifestyle?

2007-11-04T18:51:00.001-08:00

Have trouble going to a restaurant knowing that you're trying to lose 10 pounds and will end up ordering a bland, leafy salad without dressing while your friend pigs out on a heap of spaghetti with buttered baguettes, extra meatballs, Alfredo sauce and has chocolate gelato (authentic Italian ice cream) afterwards for dessert? Well, I know it's hard. Trust me, it was this way for me in the beginning, but I soon adapted to a healthier lifestyle and as a result, I lost 30 pounds in about 3 months the old-fashioned way by eating less and exercising more!

I got motivated by my cousin who lost approximately 40 pounds, because everybody was talking about how great he looked and how much healthier he got so I got inspired and began changing my lifestyle. Even though I was never overweight or obese (thank God!), I always had room for improvement. After all, everyone's biggest room in their lives is room for improvement. Thanks to my height of 5'9", I never looked fat or overweight. By the way, I used to be 160 pounds at the most in my life and with my height, I can weight anywhere from 126-171 pounds- I could have weighed more if I wanted to, but of course I didn't want to! My goal at first was to be 140 pounds and within 2 months, I achieved it and I was ecstatic! All I did was read the latest health articles in magazines and trustworthy Internet sources, books, and watched television specials on what to eat and what not to eat and great exercise programs and basically educated myself and led myself through a journey of health and longevity.

There is no other secret formula-that's it! "Eat less, move more" is the fundamental of losing weight healthily. The best part was that I didn't even deprive myself of hunger! You should never diet, if you want to lose weight and maintain it, you've got to create a healthy lifestyle for yourself. That means sticking to a daily exercise regimen along with eating a variety of beneficial foods everyday. Diets last for a very short period of time and you end up gaining weight afterwards, because you end up binge eating since you can't diet for a long period of time. A healthy lifestyle, on the other hand, is about commitment and eating well for life.

If you devour sweets and chips, that doesn't mean you have to deprive yourself of them. Instead, choose alternatives or have the foods you love and can't live without once or at the most, twice a month. However, if you can control yourself and have a high level of will power, then, that's even better! In order to develop a healthier lifestyle for yourself, you've got to decide why you want to do this, get motivated, and then commit to it! You'll succeed in no time! So forget about the latest diet fad whether it's endorsed by a powerful celebrity or promises "too good to be true results!"

Here is a sample of what I would eat in one day (Eat 5 meals a day every 3 hours and drink at least 2 glasses of water with each meal to stay energized and hydrated):

BREAKFAST
:: wholegrain oatmeal (with water or nonfat or 1% milk) w/ blueberries, banana slices, chopped strawberries, cinnamon, ground flaxseed
:: 1/2 grapefruit
:: 1 glass green tea w/ squeeze of lemon

MID-MORNING SNACK
:: 1 medium apple
:: 1 low-fat string cheese

LUNCH
:: 1 slice wholegrain bread w/ 1 tablespoon all-natural peanut butter & low-sugar jam
:: handful of grapes

MID-AFTERNOON SNACK
:: 5 walnuts or 5 almonds w/ 1 tablespoon of honey

DINNER
:: 1/2 cup of brown rice w/ 2 oz. grilled salmon & side of salad
:: 1/2 grapefruit
:: 1 glass green tea w/ squeeze of lemon

2007-11-04T18:41:00.001-08:00

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