Why is Healthy Snacking So Important?
Under Category in Recipes, Weight Loss

When we hear the word “snacking” many of us tend to believe that to lose weight snacking is something we need to stay away from. Snacking is not only essential to successful weight loss it also supplies our body with much needed nutrients throughout the day. It’s important not to confuse healthy snacking with snacking out of boredom. What’s the difference you ask? Healthy snacking helps to control you hunger between meals and aids in stopping us from over-eating. Snacking out of boredom is not healthy, we are merely eating to entertain ourselves and essentially over-eating, which is exactly what healthy snacking is trying to steer clear of.

So what are some examples of healthy snacks? We thought you would never ask! Slim Measures have compiled a small list of healthy snacks that you can munch on through out the day that are not over 100 calories and will help to keep you from over indulging at  your regular meals!

Snack #1:

goat cheesecucumber

   1 oz. Goat Cheese     +        1/2 Cup Sliced Cucumber

Snack #2:

almondplain-yogurt_smallhoney

  3 Almonds, Chopped   + 4 oz. Plain Yogurt   +  A Drizzle of Honey

Snack #3:

peachprosciutto

  1/2 Cup Sliced Peaches      +   1 oz. Prosciutto

Snack #4:

sliced-diced-whole-tomatoes-2mozzbasilartbalsamic

   1 Sliced Tomato     +    1 oz. Fresh Mozzarella  +   1 Tbsp. Balsamic Vinegar

Snack #5:

watermelonfetamint

 1 Cup Diced Watermelon  + 1 oz. Feta Cheese   +   1 Tsp. Chopped Mint

The Team at Slim Measures hope you enjoy these healthy snacks!


Top 10 Metabolism Boosting Foods
Under Category in Recipes, Weight Loss

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As we get older it is inevitable that our metabolism will begin to get slower if we do not take the necessary steps to help boost and maintain it. Our bodies need energy to perform daily activities such as  walking, talking, breathing and digestion, this energy is produced by our metabolism. If you don’t have a healthy metabolism every day functions such as the ones listed can become exhausting and uncomfortable. There are many ways that one can boost and maintain a healthy metabolism. Today we are going to focus on the top 10 metabolism boosting foods and exactly how they help one to boost and maintain a healthy metabolism.

  1. Egg Whites: Egg whites have no fat or cholesterol, they are also an excellent source of amino acid which help in boosting your metabolism. Egg whites are also a good source of vitamin B2 which helps in metabolic activities and energy formation.
  2. Avocado: This fruit is a source of l-carnitite which aids in the boosting of your metabolism. It has many other health benefits such as lowering blood cholesterol and controlling blood pressure. Avocado’s also contain vitamins like vitamin K, B9, B6, B5 and vitamin C.
  3. Ginger: This herb can boost your metabolic rate by up to 20% in three hours! It can also reduce stress and improves your immune system, but do not over consume this herb because it can lead to heartburn and indigestion.
  4. Almonds: Almonds contain fatty acids which help to increase your metabolism. Their antioxidant properties also aid in the removal of free radicals and toxins from the body. Almonds can also reduce the risk of heart attacks and lower bad cholesterol.
  5. Broccoli: Broccoli’s amazing combination of calcium and vitamin C make it a superb metabolism booster! It is also low in calories and saturated fats but very high in fiber. Broccoli consumption also aids in reducing the risk of cancer.
  6. Spinach: Spinach not only helps to boost your metabolism it’s an actual SUPER FOOD! Spinach is chock full of vitamin K which is essential for bone health it also has anti-oxidant, anti-inflammatory and anti-cancerous properties.
  7. Chili Peppers: They not only aid in boosting your metabolism and burning calories, chili peppers are also rich in vitamin C. They are a good source of minerals such as potassium, manganese, iron and magnesium.
  8. Cucumbers: High in dietary fiber, vitamins A, K and C but low in calories and comprised of about 96% water, cucumbers not only boost your metabolism but re-hydrate your body as well.
  9. Garlic: Garlic not only aids in breaking down fat and increasing your metabolism, consumption of garlic can also prevent skin problems like acne, blemishes and blackheads as well. Garlic also possesses anti-biotic properties which combats infections caused by fungi, bacteria and parasites.
  10. Tomatoes: Tomatoes contain Lycopene, which is a very powerful antioxidant. They have zero cholesterol and are extremely low in calories. This very rich antioxidant food not only will boost your metabolism but will strengthen your immune system, reduce cholesterol and decrease the risk of heart disease.

Incorporating these metabolism boosting foods into your diet will not only help you boost and maintain your metabolism but you will also reap the nutritional benefits that they have to offer as well! Try to incorporate these foods into your diet on a daily basis and see how much better you begin to feel!

 


What is Clean Eating?
Under Category in Recipes, Weight Loss

eat-real-food

Clean eating is all the craze now but do you really know what clean eating is? It’s gotten relatively popular over the past couple of years but clean eating has been around since as early as the 1960’s, although the reasoning back then for clean eating was based more on a spiritual and moral level rather than eating clean for your health. Clean eating is as simple as it sounds, eating real unprocessed foods!

Most of the unwanted calories we add to our diet on a daily basis come from processed and refined foods. What are processed and refined foods? Candy, chips and soda are just a few examples of processed and refined foods. The first rule of thumb to clean eating is avoiding foods that have ingredients in them that are chemicals or simply names you can’t even pronounce. Processed and refined foods have little to no nutritional value and are very difficult for the body to digest, giving us side affects such as bloating, fatigue and weight gain.

Cutting processed and refined foods out of our diet and focusing on lean proteins, vegetables, fruits and whole grains is the first step to eating clean. Not only will you look and feel better by cutting processed and refined foods out of your diet you are on the path to a healthy eating and living lifestyle.

So what foods can I eat that are considered eating clean? I’ve compiled a short list of some of the best for you and best tasting clean eating foods:

  • Avocado Oil
  • Olive Oil
  • Almonds
  • Walnuts
  • Avocado’s
  • Almond Butter
  • Blue-fin Tuna
  • Trout
  • Mussels
  • Egg Whites
  • Flounder
  • Pork Chops
  • Wheat Flour
  • Quinoa Flour
  • Sugar Free Maple Syrup
  • Coconut Sugar
  • Honeydew
  • Blue Berry
  • Apples
  • Broccoli
  • Tomatoes
  • Kale
  • Spinach
  • Beet Greens
  • Beets
  • Turnips
  • Onions
  • Shallots
  • Chia
  • Flax
  • Unsweetened Almond Milk
  • Greek Yogurt
  • Brown Rice
  • Black Beans

Think this list is long? Truth is this isn’t even a quarter of the clean eating foods that you can enjoy! Get out there, read your labels and educate yourself on the foods you are putting into your body. Knowledge is power and knowing what you are putting into your body is going to put you on the path of eating and living a healthy life!


Enjoy Eating Out & Still Stick to Your Diet!
Under Category in Weight Loss

EatOut

If there is one question that I get asked on a daily basis our patients is “What can I eat when I go out to eat?” We tend to make eating out more complicated than it actually is and why do we do this? It’s actually a very simple answer….will power! When you are in the comfort of your own home and the foods on hand that go with your diet plan it’s much easier to not “fall off the wagon.” Going out with family and friends and seeing them make diet choices that are off limits for you current diet plan can make it very difficult to stick with the healthy lifestyle you are trying to achieve.

Will power plays a huge role in continuing to make the dietary choices when we go out to eat. Just because it’s on the menu does not mean that you need to order it! In this day and age restaurants offer many healthy options for patrons who adhere to a healthy lifestyle. Many chain restaurants such as Applebee’s, Chili’s & Outback Steakhouse have menu options that are 600 calories or less, still allowing you to enjoy a healthy but tasty meal with your friends and family and not feel that you have gone off your diet.

Even with those healthy menu options our eyes still tend to wander to the old habits that we are trying to kick, such as that basket of bread on the table or maybe that very chocolaty and calorie packed dessert at the end of the meal. Will power will help you get over those urges, don’t get me wrong it’s difficult to not succumb to the temptations around us when we go out but ask yourself this question before you order something you may regret, “How will I feel AFTER I eat this?” Nine out of ten times the answer is going to be “not very good.”

Just remember there are always going to be temptations out there whether at home, at parties or restaurants. Sometimes we will give into those temptations or just decided today I’m having a free day give me that cheese burger! The important thing to remember is that once you make the decision to break your diet you always can decide to get back onto your healthy lifestyle and start a new day!


Working Out & Weight Loss
Under Category in Weight Loss

SMBlogFood

As we begin to lose weight and get healthier it’s only natural for our energy levels to rise and want to begin a work out routine. Unfortunately many of us don’t take into account that when you begin to exercise you also need to raise your calorie intake. As I discussed in a previous blog post Common Misconceptions when it comes to Weight Loss, many of our patients believe that if they don’t eat they will lose weight. Sadly enough this also tends to carry over with working out, many of our patients will begin a vigorous work out routine and continue to eat the calorie intake given to them for non-work out days.

Why is this a problem you ask? Well in order for our bodies to continue to lose weight effectively we need to give it proper nutrition on a daily basis. Working out for two hours and not re-nourishing your body will cause your body to hold onto that very fat you are trying to get rid of. Our bodies are like machines and if you don’t give that machine fuel to work efficiently it will essentially break down. I’m sure you have seen those t-shirts on Pinterest that read something along the lines of “I run because I really really like food.” It may sound funny but it’s the truth, in order for anyone to see the results they are trying to achieve by starting an exercise routine they must also adjust their diet to fit that routine accordingly.

So how many additional calories should you be adding to your diet when you work out? The general rule of thumb is for every 30 minutes of exercise you do you should add 100 calories of a lean protein. I say general rule because every body is different and if you are just starting a work out routine your metabolism may not burn calories as quickly as someone who works out on a daily basis. Also 30 minutes of light walking compared to running at a rate of 4.5 mph for 30 minutes means the difference of a couple of hundred calories that you have burned.

Finding the right balance of calories you should be eating to the work out routine you choose may take a little bit of time to iron out but it’s important to monitor yourself and your progress. If you see the scale not moving, feel tired or even hungrier than usual you may need to re-think your weight loss routine and how it’s working with your work out routine. Don’t be discouraged you will find a happy balance!

 


Common Misconceptions When it Comes to Weight Loss
Under Category in Weight Loss

myths

As the Lead Nutrition Consultant at Slim Measures I’ve had the privilege of accompanying hundreds of patients on their weight loss journey to success. Through their journey’s I’ve discovered that many of them had many of the same common misconceptions about weight loss and I thought I would share those with you today.

Misconception Number 1: If I don’t Eat I will Lose Weight

This is completely NOT TRUE and it’s one of unhealthiest and hardiest habits to break once you have developed it. The majority of my obese patients that start the program actually do not consume a large amount of calories on a daily basis. When they do eat their body is so starved for nutrition that their metabolism has reduced in rate so drastically that it burns off whatever food they do consume at an extremely slow and reduced rate. They have literally killed their metabolism and the days when they do decide to over indulge i.e. Holiday’s, birthday parties or just having a bad day and want to over eat their body had no idea what to do with all of those extra calories, hence the weight gain.

It’s very important to give your body the nutrition it needs to run efficiently. You would not expect to drive a car cross country on an empty tank of gas so how can you expect to lose weight and have a healthy metabolism if you starve yourself? At Slim Measures your Nutrition Consultant will go over the proper diet that you need to follow to reach YOUR weight loss goals because we all have different goals and we ALL lose weight differently.

Misconception Number 2: I’m retaining water, that means I’m drinking too much water

Again this is another opposite, if you are retaining water this means you are not drinking enough water. Water helps your liver convert fat into usable energy. By not drinking enough water your kidneys are overwhelmed with concentrated fluids and this will make your liver do extra work. Your liver works hard to turn your body fat into energy that your body utilizes but if it has to do the kidney’s work, then it simply holds onto the extra fat that would have been burned off if you simply had enough water.

Drinking at least 60 to 84 oz. a day of water it a good start to making sure you are staying properly hydrated. Have a hard time remembering to drink water? With almost everyone and their Grandmother having a smart phone now-a-day’s there are actually App’s for that!

Misconception Number 3: Eating Healthy is TOO expensive

When I first meet with my patients and I learn about their eating habits I ask them what they eat on a daily basis, many of them reply with the standard answer “whatever is easiest, usually McDonald’s because it’s cheap and fast.” Unfortunately we rarely take the time prepare healthy nutritional meals for ourselves anymore and rely on fast food chains to feed us on a daily basis and as a nation our health is suffering.

A two cheese burger value meal at McDonald’s cost’s on average $4.89, spending that 5 x’s a week totals = $24.45

A bag of fresh spinach is $2.99, a fresh mixed medley of carrots, broccoli & cauliflower are two for $5.00, a pack of baby bell cheese is $4.99 and a dozen large brown eggs are $2.99 totaling = $20.97

Granted what I listed may not exactly be your cup of tea but I listed items that would give you the proper nutrients, calcium and proteins needed for a well balanced lunch on a daily basis.

I run into a lot of common misconceptions on daily basis but these are defiantly my TOP THREE! I hope I’ve enlighten you and broken and few bad habits!


Are You Ready for All of the Holiday Temptations?
Under Category in Weight Loss

HolidayTemptations

The Holiday’s are right around the corner and though most of us are excited for the Holiday festivities, for those of us who are on a diet this can be a very stressful time of the year. It’s already hard enough to stick with a healthy diet on a day to day basis let alone through Holiday party after party filled with foods that are known to pack on the pounds. So how do you still enjoy yourself at the festivities and not go completely off of your diet? Don’t completely deny yourself of treats! A diet should not rule your life, you should still be able to enjoy parties and social functions and not always worrying about your diet. The trick to this is to understand that letting yourself have a small treat here and there should not turn into over indulgence. Set yourself up for success and have a game plan before the event. Decide before you go what you will indulge in and what you really need to stay away from and STICK WITH IT! Knowing what your trigger foods are and understanding what you have a difficult time stopping at “just one” should be a big factor when deciding your game plan. Remember the Holiday’s are meant to be enjoyed so ENJOY THEM!! Continue Reading