Mason Jar Salads

Mason jars are super versatile, whether they're being used to hold your summery cocktail, or being used a decorative centerpiece for your outside BBQ or as I will go into more depth, hold your salad!   In this blog post I will be detailing how to use a simple mason jar to hold your healthiest greens and next healthy meal in five very simple steps!!

1. Choose your Dressing. The secret to a great mason jar salad lies in the layering, so why not start with a simple and light dressing? If you are planning to consume your salad within a day or two, the dressing can be the first layer starting at the bottom--all you will need is about 1-3 tablespoons depending on the size of your salad. Although there are a lot of light and healthier store-bought dressing options, making your own dressing is the best way to ensure the healthiest ingredients are going into your body.

2. Chop your resilient Veggies. When layering your ingredients in your jar, you will want to put your most resilient ones on the bottom--meaning ones that won't get soggy and can hold their own when having more and more layered on top of them. Raw onion, bell peppers, carrots, cucumbers, snap peas, grape tomatoes, olives and artichoke hearts are just some examples. If you want to add some fruit to your salad grapes and diced apples hold up rather well--drizzling some lemon juice onto the apples first will keep them from browning.

3. Pack on the protein. Adding protein to a salad is the best way to ensure you stay fuller long after you finish eating. Choosing lean protein such as chopped hard-boiled eggs, diced chicken breast, canned tuna or salmon or even cooked beans or chickpeas, is the way to go. Your protein would be the next layer to your salad on top of your resilient veggies.

4. Grab your Greens. Next step is to cover your veggies and protein with a good handful (or two) of greens. You want to pack them tightly, this will help keep the ingredients in place. Darker greens pack more nutrients so skip over the iceberg and opt for mixed greens such as kale, spinach or spring mix with chopped romaine for some crunch.

5. Top it all off. Your mason jar should be mostly full by now with all the layering, now to top it all off with your favorite toppings--croutons, shredded cheese, nuts, seeds or even berries or sprouts. Now it's time to dig in--you can enjoy it straight from the jar or you can dump it onto a plate or a bowl and enjoy!! Also, don't forget to pack a fork if you are eating this on the go!

These affordable and portable jars come in different sizes and are super easy to find. They come in all different sizes, in order to get the full effect of this mason jar salad, you should opt for a few of the larger quart-sized jars. You can order them online or you can visit your local Bed Bath & Beyond, Walmart, or Target. Nowadays you might even be able to find them at your local grocery or hardware store. The great thing about these mason jar salads are that you can prepare them ahead of time--as many as you would like!!

ENJOY!!

CrossFit: Is it for you??

CrossFit. The hottest new trend in the exercise world. I'm sure a lot of you have heard of it or know someone who does it, and maybe at one point you have asked yourself....is it for me??

In this post I will be outlining CrossFit and hopefully by the end you will have a better understanding and be able to make an educated decision to try it out or skip this exercise trend.

CrossFit busted onto the scene about 14 years ago but in recent years has become much more popular in the exercise and fitness community. Created by Greg Glassman, his intention was to simply help develop an 'increased work capacity across broad time and modal domains.' CrossFit is engineered to help you develop multiple skills and strengths at varying levels of intensity and time--it won't make you the strongest person on the planet but you will become stronger, faster and able to do more. In a typical CrossFit class, you will participate in the workout of the day or WOD as it is referred to in the CrossFit community, which will include a metabolic conditioning session. In this met-con session you will try and get as may rounds or reps as you can in a given amount of time. The movements, reps and other details will always vary so you will never know what to expect.

Unlike your stereotypical gym filled with machines, dumbbell racks and miscellaneous equipment--your typical CrossFit 'box' will include a smaller array of barbells, plates, lifting platforms, ropes, rings, medicine balls, kettlebells and pull-up bars. At your local box you will get more personal training and freedom to lift how you want without worrying about dropping your heavy deadlift or getting yelled at for grunting.

Since CrossFit isn't your typical gym, it may not be right for you depending on your fitness goals. If you would like to be more fit strong, athletic and more mobile then CrossFit can definitely help you with that. However, the idea behind CrossFit is to become a more rounded person, athletically, rather than specializing in something--like toning your arms or strengthening your core. So if your exercise goals are to specialize or focus on one specific area, CrossFit may not be the right choice for you.

For some people the hardest part will be actually getting into the box for your first workout and actually performing. Luckily, the WOD are infinitely scalable--so if you can't do the workout prescribed, you will be asked to do what you can. No one will ever force you to do something you are unprepared or don't want to do--a trainer will walk you through the movement before you are asked to perform them. CrossFit is great for challenging you to do more than you think you can do and for determining your weaknesses.

Another thing to consider is that CrossFit boxes are more expensive than your typical commercial gym. Although they sign up fewer people, CF boxes seem to have a better attendance because people really enjoy their experience and want to go back. During your first few weeks, you will definitely be challenged and pushed to your limits. You'll do things you never heard of and new variations of challenging lifts as well as exert more energy than you're used to. Again, CrossFit isn't for everyone--if there is something you don't like; a trainer, a specific box or a workout--don't go back, it's that simple.

To sum up everything, CrossFit is a great option for someone who is looking to join a community of people who want to become an overall more fit and well-rounded person physically. Although, it is more expensive, you will get so much out of it. If you are looking to challenge yourself and really push yourself to your limits, then consider including CrossFit into your exercise regimen.

I hope I have cleared up some questions and concerns about CrossFit and given you clarity if you were on the fence about trying it out. It doesn't matter how you do it, but be active and get yourself moving everyday!!

ENJOY!!

Dry Skin Remedies

Hello everyone!! I apologize for the delay since my last post...so many things have happened--Christmas, New years, my birthday and most recently St. Patrick's Day. This winter seemed like it was never-ending but I think that winter is FINALLY over and spring has sprung!! 

With the weather warming up, and the spring clothes finally coming out of storage some people are left with their dry skin winter. In this post I will be talking about ways to rehydrate your skin after these rough winter months.

1. Gently cleanse. When it comes to your skin, a soap less cleanser for your face or body is the better choice. Toners, peels and alcohol-containing astringents can dry out your skin so go easy on them. Products that contain deodorant or antibacterial additives can be harsh on your skin--you may want to consider using gentle soaps that are fragrance-free. Cleansers that contain ceramides are also a great option because ceramides are fatty molecules that make up the outside barrier of your skin. They help skin to hold in moisture--some skin care products use synthetic ceramides to replace the ones lost with age. 

2. Warm, NOT Hot. Sometimes nothing feels better than a steamy shower, but the hotter the shower, the more damage it does to your skin. Hot showers strip your body of its natural oil barrier and you need that barrier to help trap in moisture and keep your skin smooth and moisturized. So dial down the temperature and don't linger too long, if you start getting pruney fingers, you have overstayed your welcome. Some dermatologists suggest that showers and baths should last no longer than 10 minutes.

3. Shave Responsibly. Shaving, although a HUGE pain in the butt, is a necessity of being a woman--especially during those summer months. The act of shaving can irritate dry skin and as you shave away your unwanted hair, you are also scraping away natural oils. The best time to shave is after you shower--hairs are softer and more pliable after bathing, which makes shaving much easier. Always use shaving cream or gel and shave in the direction your hair is growing to protect your skin. You also want to make sure that the razor is sharp, as a dull razor will cause additional irritation--change your razor blade often and if you are using a blade you haven't used before, soak it in rubbing alcohol to clean it.

4. Cover up. Although the sun is starting to really shine, the temperature is still on the colder side--sun damage is one of the main causes behind dry skin, wrinkles and skin roughness. You can prevent that damage by wearing a broad-spectrum SPF 30 sunscreen year-round. In cooler weather, be sure to dress in layers to prevent overheating and perspiring, which can both irritate the skin. To soothe and prevent chapped lips in the winter, use a lip balm with SPF 15 sunscreen and cover your lips with a scarf or hat. In the coming summer months, wear lights and loose clothing when out in the sun and protect our neck, ears and eyes by wearing sunglasses or a wide-brimmed hat. 

5. MOISTURIZE. Soothing dry skin and keeping it moist can be done via the simplest of moisturizing products--petroleum jelly, mineral oil or cream/lotion are great moisturizers. If you like a richer moisturizer, choose one with Shea butter, ceramides, stearic acid or glycerin. These ingredients are great for replenishing your skin barrier. Having a moisturizing routine is a great way to ensure that your skin is always moist and glowing. 

--Start with washing your face with a non-soap cleanser, one with ceramides to replenish the skin's outer layer.

--Pat your skin dry instead of rubbing, which can irritate and strip your skin.

--Apply a thick moisturizer to slightly damp skin within minutes of bathing to trap in moisture.

--Moisturize your hands every time you wash them so that your hands don't dry out.

  

6. Invest in a humidifier. Cold and dry air is a common cause of skin dryness and irritation. Heating your house keeps you warm but it also removes moisture from the air, which can make dry skin even more dry. To replenish the missing moisture quickly and easily, use a humidifier in your bedroom. 

Develop a routine and constantly moisturize to ensure that your skin will not dry out. In the warmer months make sure to use a moisturizer with SPF to protect you from harmful rays. So look forward to the summer months with a smooth and moist complexion! 

Better Thanksgiving Choices

It's about that time of year again, the meal cookers are rushing around to get the last of their Thanksgiving meal ingredients while the meal eaters are prepping their stomachs by fasting for the past few days. I just love it!! Thanksgiving is my absolute favorite holiday because of the 3 Fs; family, food and football (booze is also included, but for obvious reasons it's not listed). Families come in from all over the country to sit around, catch up, watch football and be thankful for each other...what's better than that?! Thanksgiving is definitely my Achilles heel, I can eat like a normal person the rest of the year but on this one day, I stack my plates (yes, I said plates) high with mountains of mashed potatoes, piles of turkey, stuffing, cranberry and lather it all with gravy.

I'm literally getting hungry just thinking about it. In this blog post, I will be making suggestions and comparisons on different choices you can make to ensure a healthier Thanksgiving. These are just merely suggestions, but just so you don't hate yourself tomorrow for eating more food in one sitting than all the meals of the week prior, take a read!

Turkey: White Meat or Dark Meat?
When it comes to turkey, most people have the part that they like, Uncle Bob gets a leg, your dad gets a wing, and everyone has to fight over the white and dark meat. To make your plate a little lighter this year, opt for the white meat. White meat (3 oz) packs 115 calories and 7 grams of fat, while its darker counterpart packs 160 calories and 11 grams of fat, respectively.
Better Choice: White Meat

Casserole: Green Bean or Sweet Potato?
In my opinion, the sides served at Thanksgiving are just as important as the turkey. Casseroles have been a staple on many Thanksgiving dinner tables and when choosing between the two, opt for the green bean casserole. About 1 cup of GB casserole has an average of 161 calories and 9 grams of fat (including the creamy mushroom soup and fried onion topping) which is a lighter pick than SP casserole which packs a whopping 285 calories and 5 grams of fat. The reason for this is that green beans are low-calorie foods to start with, although sweet potatoes are full of good-for-you nutrients, such as beta carotene which is packed with vitamin A and antioxidants.
Better Choice: Green Bean Casserole

Toppings: Cranberry Sauce or Gravy?
Believe it or not, gravy is the better choice here. Although there are tons of different ways to prepare both gravy and cranberry sauce, 1/4 of gravy has about 30 calories and 1.5 grams of fat while cranberries have 110 but 0 grams of fat. The elevated calorie count for the cranberry sauce is due to added sugars. That being said, you don't need to drench your whole plate in gravy, make your gravy mashed potato boat and fill it up so you can dip everything else later!
Better Choice: Gravy

Starchy Sides: Mashed Potatoes or Stuffing?
Personally, I love mashed potatoes, one of my all-time favorite foods. They are so versatile and you can put practically anything you want in them; bacon, cheese, sour cream, chives, horseradish or even sneak in some veggies! One cup of your typical mashed potatoes puts you at about 230-260 calories and about 7 grams of fat, while one cup of typical stuffing comes in with over 340 calories and almost 15 grams of fat. There are many ways to lighten up both these dishes; add some turnips, cauliflower florets or some sweet potatoes to your mashed to lighten up the load by up to 60 calories. As for the stuffing, lighten up on butter, and other fatty ingredients.
Better Choice: Mashed Potatoes

Dessert: Apple or Pumpkin Pie?
By this time of the meal, most people either take a nap or try and release a huge belch to make room for a slice of their favorite pie. For one slice of apple pie, it will cost you about 410 calories and almost 20 grams of fat, while the pumpkin pie has about 315 calories and 14 grams of fat per slice. Although neither are healthy options, the pumpkin has so many benefits and doesn't have the double-crust that apple pie does, which saves you on a few calories. The whipped topping that sits atop your pumpkin pie also has less calories than that warm vanilla ice cream that usually accompanies the apple.
Better Choice: Pumpkin Pie

There you have it my friends, just some things to keep you thinking healthier on your Thanksgiving day. I for one cannot wait for Thanksgiving and I wish you all a happy and healthy one!!

ENJOY!!

10 Habits You SHOULD Have

Ever wonder if there is a recipe for being skinny? Or how skinny people manage to keep themselves skinny and the pounds off? According to David Zinczenko of Men's Health, writer for ABC News' website has some insight into the lifestyle habits that help skinny people stay skinny. Below are a few of their successful habits:

1. Eat an early dinner. Researchers have found that people who eat dinner regularly at 8PM ingested more calories and carried more body fat than people who ate dinner earlier; between 5:30-7:00PM.

2. Eat breakfast. Studies have shown that people who skip breakfast were 4.5 times more likely to be obese than people who eat a healthy breakfast. Eating within 30-45 minutes of waking up is optimal in order to kick start your metabolism for the day.

3. Drink water. Skip the sugary soda and swap it out for a tall, refreshing glass of water. People who make the switch lose as much as 23 pounds per year! Start small--if you're a regular soda drinker, swap out one soda a day and gradually cut soda out for good.

4. Order a la carte. People who order combo meals consume almost 2 times as many calories as people who order a la carte. For those who are unfamiliar with 'a la carte', it simply means separate items with separate pricing. That way you can pick what you want instead of settling for a combo meal.

5. Manage stress. Some people are really good at delaying stress and keeping buried, but that is not a healthy response. Research shows that dealing with life's stressors can lead to weight gain. Everyone has things in their lives that stresses them out whether it be school, work, family or a combination of things--manage the stress one day at a time and don't let it build up.

6. Chew thoroughly. I am guilty of inhaling my food and eating every meal like it's my last. According to the American Journal of Clinical Nutrition, people who chew their food slowly consume fewer calories than people who eat quickly, like yours truly. Cut up your food into small bites, drink water between bites and enjoy your food.

7. Eat whole grains. Replacing highly processed grains with wholesome whole grains help keep off the belly fat. Although some people say that you should limit your carbohydrate intake, making the switch to whole grains can definitely reduce the risk of serious weight gain.

8. Get a good night's sleep. Getting between six to eight hours each night will help keep your appetite under control and your willpower strong enough to resist those high calorie snacks. I understand this isn't the easiest thing to do, but sleep should be a high priority on everyone's list.

9. Laugh. A study from the International Journal of Obesity found that laughing for 15 minutes each day can burn up 40 calories. The math comes out that in a year, you can lose up to 4 pounds via laughing. Life doesn't always have to be so serious, giggle a little bit and unwind. Laugh at yourself!

10. Reward yourself. Establishing a healthy routine is a very hard thing to accomplish so remember to reward yourself for sticking to it. Food should really not be used as a reward, so use something else that you like--spa treatment, getting your nails done, shopping spree or something else.

I believe that this list is very helpful in developing a healthy routine to help lose or maintain your weight. It's not easy to change your lifestyle overnight so small changes is the way to go. This information was taken from Skinny News magazine.

ENJOY!!

Healthier Halloween Candy

Halloween is upon us, which means your house is probably FILLED with miniature chocolate bars, jawbreakers and all kinds of other treats ready to be given out. Unfortunately, the sugar-filled and unhealthy candy we give out to kids is just that; sugar-filled and unhealthy. You don't want to be the house that gives out pretzels or raisins because that's not what the kids want. Fortunately, there are some healthier candy choices that are under 100 calories, 10 grams of fat and 10 grams of sugar per serving. That way it's good for your trick-or-treaters and for you because you know that there's going to be leftover candy that you're either going to have to throw away or eat yourself.

1. Twizzlers: This low-fat treat comes in not only regular size but in an adorable fun size version as well. Two of these have less than 50 calories and a whopping 0 grams of fat!

2. Peanut M&Ms: Like potato chips, it's hard to eat just one of these delicious treats. Luckily, the snack-size bag, which contains about 7 or 8 pieces, limits your intake so you don't have to feel bad about finishing it. Not only is one bag under 100 calories with less than 5 grams of fat but they also provide fiber, protein and some calcium as well.

3. Hershey's Special Dark: What is Halloween without chocolate?! Fortunately, dark chocolate boosts immunity via the antioxidant properties it contains. Two miniature bars packs about 90 calories and about 5 grams of fat.

4. Tootsie Rolls: The Tootsie roll has been around for years and always seem to resurface around Halloween time. Three mini rolls contains about 70 calories and under 2 grams of fat, so you can snack and not feel guilty about it.

5. Reese's Peanut Butter Mini Cups: These little cups are addicting and they definitely make it hard to stick to the serving size. Peeling off the wrappers of the normal size cups can be quite the process, luckily the mini cups come unwrapped and in mini packages. Two mini cups contain about 90 calories with less than 6 grams of fat--try to opt for the dark chocolate to get those extra antioxidants.

6. Payday: Despite what people say, one fun size bar doesn't pack a huge punch on the waistline with only 90 calories, 5 grams of fat. Since the bar is covered in peanuts, you also are getting 2 grams of fiber and about 7 grams of protein.

7. Mounds: This chocolate-covered coconut treat comes in a fun-size, of course, which only has about 80 calories, less than 5 grams of fat and the coconut really changes up the normal chocolate and peanut butter bars.

8. 3 Musketeers: Fluffy and light enough to float away as the commercials boast, two minis are less than 50 calories and about 8 grams of sugar to make them the right choice.

9. Tootsie Roll Pops: Getting to the center of one of these guys can be quite the feat, with only 60 calories and 0 grams of fat--one of these pops is the perfect treat to give out this Halloween. You get the lollipop aspect as well as the tootsie roll in the center!

10. Kit Kats: Gimme a break--one package of Kit Kats only packs 70 calories with less than 4 grams of fat! Low in calories and fat due to the crunchy and light wafer middle!

11. Raisinetes: Some kids may sneer at raisins being given out on Halloween, but the combo of chocolate and raisins has less than 70 calories and less than 3 grams of fat for a snack-sized bag (about 40 pieces). Also, these guys come in dark chocolate, so get those antioxidants!!

12. Jolly Ranchers: These hard candies can keep your mouth busy for minutes and they are savory but two of these guys will cost you about 50 calories and 8 grams of sugar.

13. Nestle Crunch: Similar to Kit Kats, crunch bars contain little crispies which don't contain extra calories. One fun-size bar has 60 calories and 3 grams of fat--which makes it one of the lightest candy bars on the list.

14. Dum Dum Lollipops: Flavors range from cream soda to cotton candy so what's not to love?! One of these little pops has only 20 calories, 0 grams of fat and less than 4 grams of sugar!!

15. Air Heads: One mini Air Head has under 50 calories and 7 grams of sugar--not to mention the array of flavors!!

16. Mike & Ikes: Chewy, fruity and low calorie too!! One fun-size box of these comes in at 50 calories and 0 grams of fat!! They also contain some real fruit juice as well, unlike other fruity candies.

17. Sweet Tarts: They will make your mouth-pucker. Three mini packs (6 pieces) run you about 30 calories with 0 grams of fat. Hardly satisfying, but if you want something sweet with a little sour, this treat is great!

18. Heath Bar: Mixed in with ice cream or just on its own--one snack-size bar has about 80 calories and less than 5 grams of fat.

19. Almond Joy: This coconut-filled candy is similar to Mounds--but for those who are looking for something a little nutty, Almond Joys are the choice for you, and you also get a dose of fiber and unsaturated fat via the almonds.

20. Smarties: Although they will not make you smarter, one roll is only 25 calories, 0 grams of fat and 5 grams of sugar.

From this list, you can see that there are tons of healthier candy options to hand out this Halloween! Have fun, be safe and enjoy the holiday whether you're trick-or-treating or handing out candy.

ENJOY!!

Hot Drinks to Warm You Up

Hey everyone, I apologize for not posting for awhile. I have been busy lately working, but that's no excuse not to find time to post for my followers. I will do better in the future to get you guys recipes and fun posts for the fall/winter season.

As the temperature is dropping and the weather is getting more and more miserable (cold), people often turn to hot drinks such as coffee, hot chocolate and teas to warm them up. In this post I will be giving advice on what to get to keep you warm for the fall/winter season. (DISCLAIMER: I am not a coffee drinker, I do not like the taste. The only coffee I like is Pumpkin coffee, in which case I usually have not more than 5 cups per season.)

Green Tea: I always have a box of Bigelow Green Tea in the cubbard because I am a HUGE fan of tea. Green tea, while hot and warming also has many health benefits. The facts are that is is loaded with antioxidants and nutrients which can improve brain health, lower risk of cancer and even fat loss. One of the key ingredients in green tea is actually caffeine, so it is like coffee without all the nasty calories and the 'jitters'. The antioxidants in green tea can also lower ones risk of cancer, but adding milk to your tea can lowers the antioxidant power of the tea, thus decreasing the preventative effects of the tea. I try to have tea whenever possible, and green tea is definitely my go-to for the colder seasons.

Coffee...black: From the majority of people I know, I can comfortably say that 10% of you drink your coffee literally black, with nothing else in it. Everyone else adds their sugar, cream, milk, spices, mixtures and whatever else; I'm not too sure, I'm not a coffee-drinker. The best advice I can give to you in this category is to order your coffee black and put in your own fixings. As a franchise such as Dunkin Donuts, Starbucks or anything other place alike, adds excessive amounts of what you ask for. If you haven't noticed, the last time you asked for 'a little whipped cream' on your low-fat chai latte, and they gave you some whipped cream with a little bit of latte underneath. I have nothing against the people who work at these stores, but sometimes they don't listen. Bottom line, add your milk, sugar, creamer, what-have-you yourself; that way you get the right amount.

Hot Chocolate: I am not a chocolate-fan at all, but I can honestly say that Dunkin Donuts does it right, I don't know what they put in there, but it is damn delicious. But for a small cup you're getting about 220 calories. By making some simple switches you can make your hot chocolate choice a little healthier; use a nut milk such as almond or another dairy-free option because of the boost of protein you get while also adding different flavors. Use unsweetened cacao to save some calories, use natural sweeteners such as honey, agave, maple sugar and more. Lastly, add warm spices to your hot coco, such as cinnamon, cardamon and ginger.

Spiced Apple Cider: For you alcohol-lovers out there, here is a hot drink that is sure to warm you up from the inside out. Not only is this drink delicious, but it is also fat-free and can be ready in less than 20 minutes. The health benefits of this drink are that it is blood clot lowering and has blood sugar lowering abilities. I found a recipe I like from Health.com via Spiced Apple Cider. Try it out and enjoy the deliciousness, minus the calories.

Hot Toddy: This warm drink is not only festive but also lower in calories than other drinks such as spiked hot chocolate, hot buttered rum or egg-nog. The citrus, honey and cinnamon working together have even been said to help get over a cold or two. I found a recipe for this delicious recipe on Popsugar.com via Hot Toddy Recipe.

While the weather continues to be sucky and miserable enjoy some hot beverages, but remember that there is such a thing as drinking your calories. Be mindful of what you are putting into your body!!

ENJOY!!