21 Healthy Eating Tips and Tricks you Need to Know

Often times losing weight, getting in shape, eating healthy, etc. can be a challenge. Throughout my years of fitness and weight loss I have tried and learned many tips and tricks that have certainly helped me along the way.  I have compiled 21 of my favorite in which I am confident will aid you if you trying to lose weight, get in shape and/or finding in hard to eat healthy.  

1.  Always add Water

Always have a glass of water if you arent drinking just water.

Drink the water when you are actually thirsty.  Drink the other beverage only when you want something other than water, a different taste, etc.  You are actually quenching your thirst with the water and are less likely to drink too much of the other beverage.  

2. Got a sweet tooth?

Drink a glass of water, brush your teeth or pop in a Listerine strip. Bye-Bye sweet tooth.

3. Eat the healthy foods off of your plate first,

You will get full faster and less likely to overeat the less healthy foods.

4.  Make your own flavored water.  

Fill a container ¾ way with ice and water. Add freshly cut fruit, vegetables, herbs in any desired combinations.  Also experiment with combinations such as cucumber and mint, strawberry and basil, cantaloupe and lime, or blueberry and lavender. Place in the fridge and let the water infuse for at least 2 up to 12 hours.

5. Eat more of the Good Fats

Avocados, Nuts, Eggs, Olive Oil, Fatty Fish

6. Most Satisfying Foods

Popcorn, Oatmeal, Beans, Fruit, Baked Potato.  

These foods will provide more satisfaction when you are hungry and keep you feeling full longer.
 

7. Bright Colors     

Hot colors including red, orange and yellow stimulate your mood and appetite.  i.e. McDonalds yellow arches.  Make sure that the dishes you use are white, pastel or soft toned colors as well as your dining area.  

8.  Serving Sizes are all in the Hand  Check this out

9.  Do Ice Cream Differently

Peel and freeze bananas, put them in a food processor, put fruit or whatever else you would like in and blend.  Viola, you have guilt free, homemade ice cream.  Frozen bananas have the same consistency as ice cream and taste amazing. Add protein powder for an extra boost of protein that you won't even taste.

10. Replace Croutons with Almonds

Almonds have 2x the protein, 3x the fiber and ⅓ of the carbs of croutons

11. Keep a Food Journal

As much as you dont want to or think you dont have time to.  Keeping a journal at least on a temporary basis, is definitely a part of weight loss and healthy eating success. You are more mindful of your food choices, you learn what you can/cannot eat, portion sizes, etc. You really think about what you are putting in your mouth when you keep track of it.  

12. Curve your appetite in between meals

By chewing gum or eat a peppermint

13. If you find yourself eating too fast

Switch and use your non-dominant hand,this will slow down your eating pace and help you feel full before you eat too much.   

14. Make Black Bean Brownies

This may not sound great but they are good! Substituting black bean puree for flour in brownies will help balance blood sugar spikes as well as add protein and fiber to your treats. And it won't change the flavor, so no one has to know about your secret ingredient. This will also make for a gluten-free dessert option.

15. Make your own Popcorn

You can actually make your own homemade microwave popcorn in minutes without the hassle of an air-popping machine or the mess of the stovetop method. Pour a quarter cup of kernels into a microwave-safe bowl, cover with a microwave-safe plate, and zap for 2:45. If there are still unpopped kernels, just run them through again.  Feel free to add healthy options such as cinnamon, honey, dark chocolate chips, nuts, etc.  

16. Eat before you Eat

If you know you’re going to a party, a buffet, or a big dinner and don’t want to totally bust your diet, eat one to two cups of raw veggies before hand to give your stomach a bit of a head start so that you dont overindulge.  

17.  Dont Eat From the Box

Dont eat snacks straight from the box, instead get some snack-sized ziploc bags, divide them and place them where you normally put the box.  These also make great on the go snacks to carry with you.  

18.  Cheat

Allow yourself a meal once a week.  It gives you something to look forward to, keeps you from going crazy when dieting, it will not sabotage your diet and the bump in calories will help keep your metabolism up.  

19.  Make healthy substitutes with Yogurt   

Click Here to View Chart

20.  Skinny Baking

Replace half of the oil or fat(Crisco or Butter) in your baking recipes with applesauce. It will make it more moist and less calories.  

21.  Always have a Healthy Snack on Fleek!

This is my favorite and ultimate #1 when it comes to eating healthy.  You cannot predict what is going to happen when you leave your house.  In the event that you need a snack, your blood sugar gets low, you skipped breakfast, whatever be prepared with snacks.  Check out my 10 Healthy Snacks to Throw in your Bag post for some ideas.

If you need any help or have any questions, please feel free to Contact Me (to your right).

Thanks for Reading!!

Information has been courtesy of 1000lifehacks.com, cracked.com, nutritiondata.self.com and World’s Best Kept Diet Secrets by: Diane Irons and my own trial and error methods

5 Excuse Busters for Losing Weight when you dont have the Money

The key to weight loss as with pretty much anything is consistency. Consistency doesnt cost a dime.  If you have a goal in mind and remain consistent in doing the things required in order to reach it, chances are you will reach that goal.  
      
For most of us, at some point of time past, present or future, we want to lose weight.  Often times weight loss goals are put on the back burner because we dont have the money to join a gym, hire a personal trainer, etc. If you want to lose weight and putting it off because you dont have the money to do whatever it is you want to do,Stop, No, Start with a goal because I am here to tell you, you dont need money to lose weight. Use what you ALREADY HAVE to help you. 

The easiest, most convenient and no cost solution is….THE INTERNET.  I absolutely love the World Wide Web because you can find the answer to just about ANYTHING.  Most of us, have an internet connection at home.  If you dont, use your local library or a place that has free WiFi.  Let the internet be your greatest resource for helping you to obtain your weight loss goals.  The first thing you will need to do is establish your goal, how much weight do you want to lose, in what time frame do you want to lose it?  A healthy and most likely to be maintained weight loss is up to 2lbs per week.  Stay away from fad/drastic diets such as cabbage soup, liquid, grapefruit, etc.  

Following, are the most common desires related to fitness and weight loss with low or no-cost solutions to help you reach your goals.  

I want to join a GYM
Search Planet Fitness Locations, Low cost Gym Memberships and YMCAs in your area Many YMCA locations have scholarships and an open door policy in which they will work with you in regards to the amount you can afford to pay each month 

I want to hire a Personal Trainer
Use the Internet to find workout/meal plans based on your goals.
Seek out a fitness professional or aficionado within your circle of family and friends, co-workers, etc.(there has got to be at least one : ) ) and ask them for help.  If it is their passion, they will be more than likely happy to help.
Fiverr.com is an excellent and very affordable option- everything is $5!    
Search YouTube for workout videos and you can also find workout video series for specific goals or time frames. 

I want to join Weight Watchers
My first experience with Weight Watchers was in 2009 and I lost 20 pounds and I have pretty much been maintaining a Weight Watchers lifestyle ever since.  I am a big fan of Weight Watchers and I think that it is best and easiest to maintain solution for weight loss and overall healthy eating.  Weight Watchers is basically a creative way of tracking your calorie intake and output.  If you are interested in starting Weight Watchers you dont need to pay the fees to join Weight Watchers.  If you are interested and have $5 to spare, click here https://www.fiverr.com/frugalandfierce. 

I need help, I dont know what to do/where to start 
My first suggestion would be to utilize your local library, look for books under the subject of weight loss/fitness for beginners, guides to weight loss/fitness, understanding weight loss/fitness.  Set aside some quiet time to read and take notes.  If you dont have time to go to the library, use the Internet there is a plethora of information at your fingertips.  And as mentioned before utilize your circles to seek a fitness aficionado to help you.  

I need a partner/motivation 
First, inform your spouse or significant other of your goal and see if they will join you or at least help you and hold you accountable in your weak spots.  Ask your friends and family to see if anyone wants to join you. Meetup.com is an excellent way to search for exercise, weight loss and fitness groups in your area.  If all else fails, go to Pinterest and/or Google and type in Weight Loss/Fitness Motivation as often as you need to, you wont be disappointed.  

If you want to lose weight, what are weighting on?  

Thanks for Reading! 

10 Good for You Snacks to Throw in Your Bag

Lets face it, most of us are busy and are on the go frequently.  It can be a challenge to eat well when you are always on the go.  You dont want to fall into the trap of buying “convenient/fast food” when you are hungry in between meals or just need a snack. 

I have comprised a list of 10 healthy snacks that have been tested and proven to be great to on the go. These snacks dont need refrigeration and you can conveniently throw them in your handbag, bookbag, briefcase or any bag.  

1. Raisins 

2. Pringles Snack Sticks 

3. Whole fruits (apples,pears, oranges,bananas) 

4. Fruit Snacks (Natural, no added flavors or colors, 10g or less of sugar per serving) 

5. Nuts and Seeds 

6. Trail Mix 

7. Rice Cakes  

8. Unsweetened Applesauce (Mott’s All Natural is my favorite)

9. Popcorn (Skinny Pop, Boom Chicka Pop, Smartfood), 

10.Dried Cereal  (Low sugar, ex: Shredded Wheat, Cheerios)

Many of the snacks listed above come in “snack” size packages that are smaller and more convenient.  For those that dont, or if you are looking to save money, use regular and snack size food storage bags or snack sized plasticware to create portable “snack” packs.  

Snack Healthy and Happy!

Pasta Zero, Shirataki Noodles

Watch as I try Pasta Zero Shirataki Noodles for the first time.  I first heard about these noodles after reading"Wheat Belly" and I recently saw them on last grocery store trip and decided to give them a try.  

What are Shirataki Noodles?

Shirataki Noodles are thin noodles made from the konjac yam that has been an Asian health food for over 1000 years.  The word "shirataki" mean white waterfall describing the appearance of these noodles.  

I call Shirataki Noodles the "Fitness Pasta" as opposed to traditional pasta its healthy- with no fat, very low carbs and calories, its gluten-free along with many other benefits. The million dollar question is how does it taste?  Lets find out.......

The "Fitness Fantasy"

I competed in a Figure Competition in 2010, it was a great experience and I learned a lot about fitness, shedding fat and gaining muscle.  It wasnt an easy process.  It required major changes in my lifestyle in the areas of exercising, diet, time management, sleep habits and even my budget.  I did lose weight and was more in shape but even with all of that hard work and sacrifice I still didnt quite get the body I really wanted.

Now, I could have continued to work harder and compete to actually get the body I dreamed about but I knew what it would require and it wasnt for me.  While I do enjoy fitness/working out, it is not my passion. For the average person, while fitness and exercise is enjoyable, it isnt a passion nor their job/career. This is where I think the disconnect lies with what we often see.

We are constantly bombarded with advertisements that often times put an emphasis on desire- how to obtain the things that we dont have.  One of the most common of these center around our bodies and weight loss, Lose 10 lbs in Two Weeks, Get the Body you Always Wanted, Get Abs of Steel, etc.  We then see an image of our “dream” body we say to ourselves- “I want to look like that!” as the ad strategically answers the question “How?”

I call this the “Fitness Fantasy” what you see will more than likely NOT be obtained through the purchase or consumption of the good or service that is advertised.  WHY?

1. Most of these methods are a quick, temporary way that will not lead to long term success.
2. Most are endorsed by paid actors and actresses who may not have actually done or consumed what they are endorsing.
3. Endorsers or product promoters are those in which fitness is there life, not a hobby.    They live and breathe fitness and most of their day centers around fitness in some way.
4. Endorsers may already be thin or dont have as much body fat therefore, it isnt as hard for them to “get in shape”.
5. Additional money is often needed to spend on fitness related products and services i.e.- supplements, gym memberships, etc. in order to obtain and maintain the “dream body” isnt mentioned.
6. More time than you may have is often times required in order to get that “dream body”.

If you are looking to lose weight and/or get in shape, dont get caught up the in fantasy of trying to obtain “the perfect body” or the unrealistic desire to get a body like someone else.  When we chase after a fantasy, we often times fail.

You can get a better body, get in shape and lose weight but first you will need to  focus on you, your own personal goals and how you can realistically achieve them. Focus on the long-term, asking yourself “Will I be able to do it long term at least three months to eventually lifetime maintenance and Will it fit into your current lifestyle?  

Dont get me wrong, I am not saying that getting that “dream body” is impossible but it will take a great sacrifice in your current lifestyle with major changes in your fitness and diet regimens.  You will need to make a realistic assessment and ask yourself if you can realistically make this changes and maintain them long-term. If so, go for it!

Take a look at the “ The Fitness Reality” images and dont get fall into the trap of the “Fitness Fantasy”.

Have your Ranch but not the Fat!

Okay so since Im also into Fitness and eating healthy Ive been compelled to start  "Frugal & Fierce" Food and Fitness Fridays.  Eating healthy and losing weight or staying fit can be a challenge.  I will post tidbits and tricks that has helped and continues to help me with the ongoing challenge of staying fit.

Lets talk about dressing, if you are anything like me, I love Ranch dressing which is typically high in calories and fat but I DO NOT like the taste of "light" or reduced calorie versions.  I recently discovered a yogurt based ranch dressing and I have to say that it was GOOD and I was shocked when I looked at the nutritional information.  The brand that I tried was Bolthouse Farms which I purchased from Walmart.  The added bonus is that it is better for you because it doesnt have any artificial flavors, high fructose corn syrup, added flavors and its gluten-free. There are several other brands also in which you can find just about anywhere you shop for grocery.  There are also other flavors such as Feta Dill, Honey Mustard and Blue Cheese. Check out the comparison below.  

Regular Ranch VS Yogurt Based Ranch Dressing- 2tbsp
	Traditional Ranch	Yogurt Based
Calories	148	45
Total Fat	16g	3g
Carbohydrates	1g	3g
Weight Watchers Points	4	1

If you love ranch or creamy dressings and dont want to compromise taste, go with a yogurt based dressing.