Making The Complicated Simple

Posts tagged ‘food’

Day 11 HealthMC “Beating Sugar Addiction (Part 3)”

Glazed DoughnutsThis is the last part of Beating Sugar Addiction series and I really hope the information provided helped you identified trigger food and create an action plan to kick the habit for good. Part 1 of the series covered addiction to energy drinks, coffee, or anything to keep us going. Part 2 was more about reacting to stressful situation by reaching for sweets. Today Part 3 will cover sugar cravings caused by PMS (premenstrual syndrome) and menopause.

What does sugar addiction look like at that time of the month? (part 3)

  • you are irritable and anxious
  • you feel depressed and unhappy
  • you are bloated and easily weigh up to 10 lbs more
  • your breast are extremely sensitive

for menopause

  • you are tired
  • you experience insomnia
  • you have bad headache, hot flashes and bad cravings

Those are just a few and I am sure there are more symptoms.

Solution (Part 3)

Women experience these wacky hormones situations that cause sugar cravings, binging of high carb foods; a complete mess if you were doing well on your nutrition plan.  There are some steps to take to curb the sugar cravings but in extreme cases it is best to consult your physician.  The solutions involve

  • Getting rid of high sugar foods in your diet especially fat food, processed food, fruit drinks.
  • Getting rid of drinks with sugar substitute as well
  • Choosing food that have a low glycemic index
  • Having more white flour
  • Choosing organic food as much as you can
  • Drinking a lot of water
  • Including soybeans in your diet
  • Satisfying sweet tooth with dark chocolate

This completes the “Beating Sugar Addiction” series.  Sugar addiction is real and kicking the habit can be very challenging.  Look over all the series and identify ways that you consume too much sugar.  The suggestions I made are simple changes to make in your nutrition.  For Part 3 you should consult your physician to find the best way to deal with hormonal changes that goes beyond food choices.

Until next time, spread the love…


Day 7 HealthMC “8 Snacks Under 100 Calories”

One of the many challenges we face when trying to leave a healthy lifestyle is to figure out what to snack on. The usual snack that we found at work are either chips, candy bars, cookies and ice scream from the vending machine or the classic candy jar and free donuts all high in calories and fat. The best way to stay clear of all those saboteurs is to bring your own snack, keep them in your bag, your cabinet or your lunch box. You can get pretty creative with what you have at home or you can buy some snacks making sure that they are low in calories and fat. Here are some suggestions:

  1. 10 Kalamata olives (90 cal, 8g fat)
    Kalamata Olives
  2. Isagenix SlimCakes® (90 cal, 2g fat)
  3. A Medium Apple (65cal, 0g fat)
  4. Half of 1 Ezekiel English muffin (80 cal, 0.5g fat) with 1 tbs of organic apricot orange fruit spread (16 cal, 0g fat)
  5. Celery sticks (15 cal, 0g fat) with 1tsp of Natural Peanut Butter (33 cal, 2.7g fat)
    Shameful binge cycle 10/20/08
  6. Isagenix IsaDelight™ decadent chocolate (50 cal, 4g fat)
  7. 1 fresh grapefruit (69cal, 0g fat)
  8. 1 cup of lightly salted organic popcorn (70 cal, 4g fat)

Ultimate Blog Party 2011

Salmon Fillet With Sweet Potato & Cucumber

You ever had the feeling that you paid too much for an item after you bought it? That’s exactly the way I felt after buying some salmon filet at WholeFoods last week.  I usually get my salmon somewhere else but they are too small, I wanted thicker salmons so I settled for WholeFoods Wild Alaskan Sockeye Salmon fillet for $11.99 (12 oz).  They had better taste good, and boy! I do not regret the $11.99.

Fish is a healthy protein that you should eat at least 3 times a week.  The best ones to have are

  • salmon
  • mahi mahi
  • tilapia
  • flounder
  • catfish

SimpleChef will help you incorporate fish the clean eating style.  For this recipe you need

  • 4 salmon fillet
  • 2 medium sweet potato baked and diced with skin
  • 2 medium English cucumber
  • 1 tsp of white wine vinegar
  • 1/2 tsp stevia
  • a mandolin slicer.  I’ve had the Oxo good grip one for 5 years now and swear by it.
  • olive oil cooking spray
  • salt and pepper
  • other seasoning of choice for the fillet
  • non-stick pan

Step 1: Sprinkle the salmon fillet with salt, pepper, other seasoning and let it seat for a few minutes.

Step 2: remove some of the cucumber skin and slice them into ribbon style.  Sprinkle salt and pepper over it and let it seat for a few minutes.  Spray cooking spray on your pan and heat it over medium toss in the cucumber and let it saute for 2 minutes.  Add the vinegar and salt and toss for another minute and set it aside.

Step 3: Spray some more cooking spray – 5 quick spray is 1 serving – and let it heat over medium.  Cook the salmon for 5 minutes on each side.

The entire meal should yield 4 servings divided equally and

Voila le poisson succulent!

Guilt Free Spaghetti & Black Pepper Chicken

Spaghetti squash, part of the winter squash family, is an oval fruit with yellowish skin, on the inside the stranded flesh looks like spaghetti. This fruit is

  • low in cholesterol
  • low in fat
  • excellent source of dietary fiber
  • vitamins B6 and C

Spaghetti squash is healthy and its versatility makes it a great substitute for regular pasta.  Comparing spaghetti squash with whole wheat pasta you can save a few calories and carbs eating spaghetti squash.

  • 1 cup of cooked spaghetti squash has: 41 calories, 0g of fat, and 10 g of carbohydrates,.
  • 1 cup of cooked whole wheat pasta has: 174 calories, 0.8 g of fat, and 37.2 g of carbohydrates.

Today SimpleChef brings you  “Spaghetti Squash with Black Pepper Baked Chicken”.

  • 1 medium spaghetti squash
  • Trader Joe’s Black Pepper Sauce
  • 4 skinless, boneless chicken breast
  • 1 (1-gallon) ziplock bag
  • Mrs. Dash original seasoning
  • Olive oil cooking spray

Step 1:  Preheat oven at 375 degrees. Place the chicken breast inside the ziplock bags with 2 tbsp of Trader Joe’s black pepper sauce (you can add more to make it hot and spicy to taste). Set aside in the refrigerator for 30 minutes.

Meat Preparation Tip: When I come from the grocery store, I don’t put my meat in the freezer in its original packaging.  I season it and put it in a ziplock freezer bag, then I put it in the freezer.  The longer it stays in the marinade the better it taste.

Step 2: Cut the spaghetti squash in half. Remove the seeds and spray each side with olive oil cooking spray. Sprinkle a dash of Mrs. dash and cook face down on aluminum and set aside to bake

Step 3: Place chicken on bottom oven rack over aluminum foil (I use those a lot because I do not like cleaning dishes 🙂   ) Place squash on top oven  rack facing down on aluminum foil.  Let everything bake for 45 minutes.

Use a fork to scrape the spaghetti squash and get rid of the skin

Et  Voila le poulet!

Day2: HealthMC “I Dream of My Ideal Physique”

Now that you know WHY you want to be a healthier YOU, made some preparations to set up good habits that will lead you to success, my first question to you today is: Do you have Physical Balance in your life now?

In every area of your life (relationship, lifestyle, spiritual, family, mental,financial and physical) there has to be equal balance. Where does your priority lie?  For instance if you say “I want to be healthier or lose 100 pounds” and you are a workaholic, the balance is off . You need to make yourself a priority.  Besides no one on their death-bed worries about the presentation that wasn’t ready, the overtime they missed.  Make yourself a priority and don’t work hard to pay a physician your retirement money because you were too busy for YOU.

The other questions I want you to take some ME time to answer today

  • What are 5 things you are mostly proud of and grateful for?   Start your planning in a place of gratitude.  There is no point dwelling in the past (learn from it but don’t be a victim). When you dwell on the wonderful things about you, you open your mind for creativity and you regain confidence.
  • what is my ideal physique (now I don’t mean by that to look like someone else or a celebrity), what will make you happy with your physique realistically?
  • Who do you have to become to make it happen?  Eat less junk food, exercise regularly, cook food at home instead of spending a fortune to eat out, start meditating, read health blogs, a new wardrobe, a person who doesn’t give up  and use food as a way of dealing with stress.  Do you need a personal trainer, an online coach to help you? What do you need to do to have your ideal physique.
  • What are your dreams? Dreaming is not just for financial goals, get in touch with your inner child and think of activities you always wanted to do: marathons, triathlon, swimming, sprinting, dancing, sky-diving.  Pick something physically challenging and prepare for it.

The assignment today is to carefully think about where you are physically today,   Think about the changes deep down in your heart you know you can make and start TODAY, not Monday, now.

Remember to plan your meals and take a look at SimpleChef’s recipe of the day Oh! Spaghetti.

Until next time, spread the love…

Ultimate Blog Party 2011

Motivation Monday: Overcoming What Sabotages Your Diet

Do you ever start a new diet, extremely dedicated to do well, expecting support from your family and your friends at work to realize that you are all alone? Even worse they know you want to start living a healthy lifestyle and it seems that everything they do is meant to sabotage all your efforts.

  • Let’s go to  the Cheesecake Factory for our girls’ night out.
  • Let’s order pizza or chinese food for the book club on Friday.
  • Don’t forget the big birthday cake at work and they insist you be “a team player” an get a big slice,  “Here take some home with you, we don’t want this nice cake to go to waste.”
  • What about the “free food” excuses.  After a  big meeting at work, lots of food end up in the kitchen, well “I  never say no to free food.”
  • Let’s not forget our loved ones having a BBQ where the menu is: ribs, gigantic sausages, chicken wings, mac’n cheese and potato salad loaded with God knows what.


Tabitha, the winner of the last giveaway made a comment and asked me to blog on how to overcome social pressure and to keep on seeing yourself as the new “You” when you start a healthy lifestyle journey.

Let me tackle the first part, overcoming social pressure. When I started doing Weight Watchers, one of my co-workers tried to get Weight Watchers to come to our department. We needed only 5 people to sign-up; although most of the people in the department claimed they wanted to lose weight, absolutely no one wanted to sign-up for Weight Watchers. Ok, if not this program let’s start a walking group, nada. Free food at the kitchen, an email would go out about it, first come first serve. A gigantic cake for someone’s birthday, take an extra slice with you home. It didn’t matter how clearly I stated my intentions to stay on track, bring my own food from home, someone, somehow was the saboteur of the day.

I didn’t want to be rude or come out as the one who had it all together but the environment was against my efforts. One day I just decided that enough was enough. Only 1 person shared my interest and guess what? She was the only person I had lunch with or shared my interest and my successes.

You have to pick an environment that challenges you; an environment that is better than you in other words a group of people already succeeding in what you are trying to accomplish. It means something to let your loved ones know about your goals but if they insist on putting you – most of the time not with the intention of sabotaging you – in a situation that is tempting I think it’s best to just go all Nike on them and Do it. Do what is best for you, avoid them, don’t talk about your goals with them because they will never understand or they are just not at that level of commitment yet. No one influences your progress unless you allow them to. Just tell them “Thanks but no Thanks”. Honesty is the best policy and when you tell them no long enough they just leave you alone.

Now the second part, to keep on seeing yourself as the new you. It’s hard to see it sometimes when your gut is staring at you every time you look at yourself in the mirror. The solution is to have faith in the process. If you are doing everything you know in your heart you should be doing to get results i.e. eat clean, exercise regularly than you will remain motivated. You did not get where you are overnight so don’t expect it to change over night. It is as Darren Hardy describes it in his book The Compound Effect, a series of small choice over time that leads to success. Stress and self-doubt in this case most of the times come from not doing what you know you are supposed to be doing.

One thing I use and know works for sure is taking pictures of yourself in a bikini. Take a picture of yourself now in the bikini when it looks like it wants to dial 911 “What in the world is she thinking about?”. 3 weeks or 1 month later take new pictures and compare them to the previous ones. In this case seeing is believing and pictures don’t lie. When you see the compounded progress you will regain confidence and your future You will seem closer and closer. So be patient and keep in mind that small choices over time will make the new You a reality. One more thing I keep the picture I hate the most on my iPhone and when I get tempted, I look at it and the temptation doesn’t seem so attractive anymore especially when I think about all the hard work and sweat I put in to lose 2 pounds at a time (yes 7000 calories that is no joke when exercising but easy when eating whatever, whenever).

So my friend be patient, be the tortoise in your race and be careful with your association.

Until next time, spread the love…

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