My Weigh of Life

09/16/2022

11/18/2014

01/02/2013

BAKE UP A GREAT NEW YEAR!

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10/28/2012

Are you having a Halloween Party?
or just a potluck at the office?
Are you attending a party and need to bring a dish to share?
Want to still eat healthy and on program"

Please contact my friend, Brian Bentzen for some great "Lean & Green" finger foods he can make and you can bring to your party. Just tell him your budget, number of servings, and what you want to bring; he will contact you with my catering options.

I'll dirty my kitchen, so you don't have to
The Sac Chef
(916) 879-4611
www.SacChef.com

10/24/2012

http://youtu.be/UWnblMiRXuo

10/24/2012

HEALTHY HALLOWEEN TIPS

With the chance to dress up in costume and stock up on sweets, Halloween is the highlight of the year for many kids — from toddlers to teens.

But since it's high season for candy, it can also be an frustrating time for parents who encourage kids to eat healthy foods and make sweets a limited part of a balanced and nutritious diet.

On the one hand, you want to let kids indulge and enjoy the holiday. On the other, you don't want to undermine all the work you do the rest of the year maintaining a balanced diet and a healthy lifestyle. And you don't want to confuse kids with mixed messages.

After letting kids indulge in some treats right after trick-or-treating, you can limit their kids to a certain number of pieces each day or put the candy stash out of reach and out of sight. Then kids have to ask for it — that is, if they remember that it's there!

Remember, to not use candy as a reward for behaviors. This will just start a lifetime habit of going to junk food to make themselves feel better.

I suggest to limit the amount of sweets while also making sure that it is served alongside something healthy. "They are allowed to select three items per day from the bag stored in the refrigerator, and they must have a piece of fruit with a glass of milk or water for each treat. After a week, they usually lose interest in the candy — maybe just coming from the fridge it doesn't taste as good or is harder to chew with the item being cold. Or by the time it comes to room temperature, they've gotten full!"

Of parents who try to limit treats, most said that they successfully kept their kids from overindulging. Those who said that their efforts failed cited a variety of reasons — from kids finding parents' secret hiding places to kids creating secret hiding places of their own. Other parents said that a big obstacle was having different caregivers for kids, from grandparents to babysitters, with different rules for the candy.

http://myweighoflife.com/

10/17/2012

Fall Into Healthy Eating Habits

It's that time of year when it starts to get dark early, the days get cooler--in other words, it's the fall. And something else happens as well--we start eating more.

People show a marked seasonal rhythm with increased total caloric consumption, especially from carbohydrates, in the fall, associated with an increase in meal size and a greater rate of eating.

Tips For a Healthy Fall

Perhaps we eat more simply because bathing suit season is over, and we can start hiding excess calories beneath our winter clothes. Whatever the reason, it's important to realize that fall foods (soups, stews, breads, sweet potatoes, butternut squash, apples, pumpkins and all types of greens) can actually be healthier than foods of other seasons. They are typically packed with great nutrients, such as fiber, protein, beta carotene and vitamin C. Here are a few tips to keep the fall tasty and healthy:

-Soups are great for you if they're not made with cream or cheese. Just watch serving sizes--we tend to eat whatever's in our bowls.
Stews can be hearty and fattening. Use loads of fresh vegetables, and go light on the meat and potatoes.

-Avoid unconscious eating while watching football and the new fall TV lineup. Never bring the whole bag or bowl of anything to the couch or coffee table--pre-measure it in the kitchen beforehand. When it comes to chips, make sure they're baked, not fried.
For pizza, watch the toppings--they can double the calories.

-Celebrate the fall harvest in other ways besides making pies. Apples are low in calories when they're off the tree, not in a pie.
If it's gotta be pie, try making pumpkin pie with artificial sweetener, egg whites and low-fat milk. And of course, just have one piece.

-Keep in mind that pumpkin seeds have about 300 calories per 1/4 cup.

-Turkey is healthy, as long as you keep it lean and white.
Get out and enjoy the fall weather. The air is cooler, the leaves are turning and the countryside becomes more scenic. It's the perfect time to go outdoors and do something: Take walks on the beach or by the lake; go to the zoo; or ride a bike.

-Keep in mind that once we set the clocks back, it gets darker earlier, so there are fewer outdoor options for physical activities in the evening. Make adjustments by joining a gym, planning evening walks at the mall or becoming an early riser.

www.myweighoflife.com

10/11/2012

Eat more often to lose weight!

In October. some things are sadly predictable guys. Extra winter poundage, for instance. Here's a happier prediction: Eat more often- six meals a day instead of three--and you'll avoid this problems. Spreading six smaller meals across your day operates on the simple principle of satisfaction. Frequent meals tame the slavering beast of hunger.

The secret? Each mini meal should blend protein and fiber-rich complex carbohydrates. Protein and fiber give you that feeling of satiety and keep you from feeling hungry. Controlling hunger shrinks your gut. Consistent eating will also keep your protein levels high, helping you build muscle. Protein is metabolized better when it's divided evenly.

The challenge is keeping the mini meals mini. It's critical that at the end of the day, the calorie content of your mini meals does not exceed what you would eat in three larger meals. Most men trying to lose weight should eat between 2000 and 2500 calories per day.

For more Health tips see my new website at
http://www.myweighoflife.com/

10/03/2012

HEALTHY EATING TIPS FOR BACK TO SCHOOL:
Part 3: HEALTHY AFTER SCHOOL SNACKS



Milk and cookies may be a classic, but these innovative after school snacks will put a new spin on snack time. Plus, they will not be “sugar crashing” while trying to concentrate on their homework.

If kids had their way most days, your kids would eat from the moment they get home from school, straight through to dinner. Since they will eat almost anything during this time, take advantage of the opportunity, and make the majority of the snacks healthy. Plus, try to get the kids to stop snacking before 5pm so they will have room for dinner at 6pm.

-Chicken kabobs make for an easy snack, and food on skewers is fun! Kids will love the yummy peanut sauce.
-Baked sweet potato fries are healthier than regular french fries (and taste great dipped in ketchup)
-Orange Cranberry Bran Muffins are packed with kid-friendly fruits and fruit juice and make a yummy, healthy snack
-Plain or flavored yogurt or cottage cheese with sliced fruit and granola
-Chocolate graham crackers with peanut butter
-Quesadillas (melted cheese on whole wheat tortillas)
-Rice cakes, plain or topped with peanut butter or cheese
-Hummus dip with pita, crackers or veggies
-Fruit Kabobs (Cut fruit on a stick and dipped in vanilla yogurt)

09/27/2012

Five Tips For Packing A Healthy School Lunch

American kids consume 35-50 percent of their daily calories while in school; that is why schools are such an important part of the fight against childhood obesity. Here are five tips for packing a healthy school lunch:

1) Mix it up. When deciding what to put in your child's lunch box, try to mix it up and offer your child food from different food groups. This not only offers variety but it ensures a more balanced meal.

2) Make the switch. Swap the white bread for whole wheat varieties for added boosts of fiber. Also switch from fatty meats to low-fat alternatives such as lean turkey or chicken breast.

3) Hold the mayo. Skip high-fat mayonnaise and other condiments. Instead use something with more flavor and fewer calories like mustard.

4) Give it a second chance. Use leftovers from dinner like salad, pasta, rice, chicken and other healthy options - put in a portable container and voila!

5) Keep it simple. Avoid packaged "convenience" foods such as full-calorie soda, chips or cookies. These not only add up to a lot of excess fat, sugar, sodium and calories, but they can lead to an afternoon "crash."

When packing a school lunch for your child try to include:
-One serving of vegetables or salad and one serving of fruit (fresh, canned or dried can all count);
-A serving of a low-fat or fat-free milk or dairy item such as a low-fat cheese stick, a yogurt cup or some cottage cheese;
-One serving of meat, chicken, fish, eggs, peanut butter, beans or another protein source; and
-A healthy drink such as water or 100 percent juice.


Read more: http://www.myweighoflife.us

09/26/2012

HEALTHY EATING TIPS FOR BACK TO SCHOOL:
Part 2: BRING A HEALTHY SCHOOL LUNCH

Coming up with healthy back-to-school lunches that your kids will actually eat can be a little more challenging. A balanced meal including a variety of foods will provide many benefits to your child and ensure they are well nourished and energized for learning. Getting your child involved in their lunch preparation is key. They will more likely eat what they take to school if they have a part in the decision making process. Studies have shown that children who help pick and prepare their meals are more likely to eat them. To avoid children from getting bored with their lunch, add variety instead of the typical sandwich.

Try these quick, easy and healthy lunch alternatives:

-Almond crusted chicken fingers
-Whole grain pasta salad with diced chicken
-Hummus with veggies and whole grain pita bread
-Whole grain crackers with peanut butter
-Brown rice bowls topped with meat and veggies
-Thermos ready fruit smoothie
-Taco turkey lettuce wrap
-Mini burritos made with brown rice and black beans in a whole grain tortilla with tomato salsa. Can be heated or eaten cold.

Learn more tips from Amanda at
http://www.myweighoflife.us/

09/20/2012

HEALTHY EATING TIPS FOR BACK TO SCHOOL:
Part 1: Start with eating breakfast.

It’s the most important meal of the day. Make it a priority for you and your kids. Eating breakfast will jump start your day by adding fuel to your body as well as your brain. It’s been proven that children who eat breakfast perform better in school. Keeping breakfast quick and easy is also important. Plan ahead and have ‘easy to eat’ foods readily available. Take the weekends to shop and plan for next week’s meals.

Try these quick, easy and healthy breakfast alternatives:

-Whole grain cereal sweetened with fruit juice and a piece of fruit
-Breakfast pizza: toasted English muffin spread with marinara sauce, topped with a scrambled egg, light sprinkle of cheese and toasted
-Homemade granola with milk and a piece of fruit
-Yogurt and an apple
-Breakfast burrito: scrambled egg, black beans and salsa wrapped in a whole grain tortilla
-Whole grain toast with almond or peanut butter and fruit sweetened jelly
-Toasted whole grain bagel spread with peanut or almond butter, topped with slices of banana
-Toasted English muffin with a hard boiled egg and a bowl of berries
-Almond or peanut butter spread on apple slices
-Fruit smoothie with toasted whole grain bagel and fruit sweetened jelly
-Scrambled eggs, a slice of American cheese on a toasted bagel