Say ADIOS to fatigue & hunger!

Have you ever found yourself hungry shortly after breakfast with a grumbling tummy at your 10am meeting? Or how about loading up on extra coffee or energy drinks just to stay awake and alert throughout your day at work or otherwise? I used to be an avid coffee drinker and some days would find myself drinking 3 or more large iced coffee's from Dunkin Donuts and not noticing any difference in my fatigue. Avid coffee drinker that is until my stomach could no longer handle it. These days one sip of coffee is enough to give me pretty moderate abdominal pain and reflux for hours. Needless to say, despite my prior love for coffee I had to sustain from drinking it (decaf as well) and decided to do some more in depth research on it. Now, I wouldn't drink coffee even if I could, but that's really besides the point now isn't it? 
Another thing that was always happening to me is even if I felt that I was doing well by simply eating breakfast, I would always end up with that empty, hungry feeling all over again about an hour later. Once that happened it felt as if I couldn't catch up with my hunger no matter how much I ate or drank that day. 

Well, today we are ALL saying ADIOS to those hungry and fatigued feelings that we have throughout the day by finding out how to start our days off the right way, and keep it that way!

#1) You MUST eat breakfast :)
I can feel the even stares now... "Yes, Ariel, we all know how important it is to eat breakfast!" But do you actually eat breakfast? Do you know the foods that are not only going to help keep your hunger satisfied as well as keep you alert and focused all while helping with your fat loss?
Breakfast is important because just as a car needs gas to move properly, so do we! Also, just like a car there's many parts to our bodies that all come together to make us work properly. Great analogy - I KNOW!

#2) Know which foods will help power your body.
I'm going to give you a list below of some of the foods that can help power your body with vitamins, minerals, nutrients, protein, etc. so that you can start your day off with a bang and have energy as well as help ditch the fatigue!

    Citris Fruits (&Vitamin C) - There's several studies out there that prove the power of Vitamin C (Ascorbic Acid). Studies show that Vitamin C may help treat allergy-related conditions such as asthma & eczema, boost immunity system functions, maintain healthy gums, decrease in blood sugar in people with diabetes and help reduce the effects of sun exposure such as a sunburn, just to name a few. Of course you can obtain Vitamin C from many other sources like broccoli, tomatoes, raw leafy greens, cranberries and cantaloupe  however, in many cases just the smell of citrus can help increase your level of alertness. 

    Salmon - This super fish is JAM-packed with Omega-3 fatty acids, it's super lean and it's delicious! Because it's packed with Omega-3's it has the ability to help cognitive, behavioral and memory-related symptoms on top of it's other great health benefits. Also, don't stray away because it's a "fatty" acid; Understand that too many fats can lead to damage of your health, however, some fats are vital in maintaining good health and these types have many benefits!

    Eggs - Eggs are rich in something called choline. Choline is part of the B-Vitamin family and was named after the greek word chole.  It is found in not only the liver and pancreas, but also in every human cell! This vitamin has multiple benefits including energy replenishment, metbolism boosts and lowers inflammation. Eggs are also rich in protein, an amino acid that aids in proper growth and function of the body which can also help you stay fuller, longer.

    Beans - Beans are full of cholecystokinin, a digestive hormone that is actually a natural appetite suppressant. This will help you feel full longer as well as give you more protein and B-vitamins to help keep you alert while keeping your blood sugar levels stable. In a study at the University of California at Davis, researchers state that a study of 8 men shows that their levels of cholecystokinin were twice as high after eating a meal containing beans than after a low-fiber meal.

    Pears - These juicy babies (pears) are now noticed by the FDA for having 6 grams of fiber per medium-size fruit. Apples are now coming in at 2nd place with about 3 grams a piece. Pears (as well as apples) contain something called pectin fiber which aids in decreasing blood sugar levels, and because blood sugar spikes can cause you to feel hungry, this helps avoid snacking and the dreaded grumbly tummy! A Brazilian study that lasted 12 weeks showed that overweight women who ate 3 pears or apples per day lost more weight than women who were on the same diet, but eating 3 oat cookies per day instead of the fruit.

#3) Ditch the COFFEE!
Okay, If you must have your coffee, at least have it in moderation and with a glass of water at the same time. Many times the first thing people want (and get) in the morning is a cup of coffee that they will devour. Too much coffee causes a surge in your metabolism followed by a CRASH. This isn't good for your metabolism, your fatigue or your body in general. 
Generally, when you wake up you're already dehyrated, but coffee is actually a form of diuretic which can lead to further dehdration and thus, further fatigue. Not to mention that while coffee does seem to have a few pros, it is contraindicated in my opinion by many cons. 

#4) H2O
Being dehydrated can cause fatigue, headaches and dizziness just to name a few things, so when people tell you to drink lots of water it's really not just about the hype or the stereotype. Water can re-hydrate you, improve the condition of your skin, help you lose weight adn help get rid of the dreaded, sluggish 2:30 feeling. **HINT: Add lemon wedges and cucumber slices to water to give you a refreshing, crisp, anti-inflammatory, appetite suppressing drink! Don't forget to try adding in extra things such as mint leaves or raspberries & limes :)** 

After doing loads of research for this and even learning a few things myself today, I have come up with a delicious-sounding breakfast idea I think we should all try!

---->Scramble 2 eggs with your desired choice of seasoning and set aside when done. Saute black beans, onions, and peppers (spicy &/or sweet) - cook till soft (not mushy), add eggs back in and for a finishing touch add in a few cherry tomato halves! Serve with 1/2 grapefruit and Cucumber Lemon H2O.... VOILA!

I really hope you  enjoyed today's topic & post... I know I had fun writing it! 

As always, 
xoxo

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Carbohydrates...BUSTED!

I've come across many people that still believe that carbohydrates are all bad, and there's also people that no matter how much research is done and how much they read or hear on the subject, they will always feel that all carbs are bad. Let's start with some questions you might have...

What is a carbohydrate?

A carbohydrate can be any member of a wide variety of natural compounds that includes sugar, starch and cellulose. Cellulose, however, is classified as a "complex carbohydrate" and consists of 1,000-3,000 or more glucose units per linear chain and is not digestible by mammals, including humans.

            Sugars are classified as "simple carbohydrates" and are any of many sweet,                                colorless organic compounds that dissolve in water and are derived from seed plants                  and the milk of animals. Sugars (who's names end in -ose) are the simplest of sugars                  and the most common (that you may recognize because of their frequency of use) are                  sucrose, glucose, fructose and of course the ever so popular lactose which you may                    know due to the frequency of it's intolerance in many human bodies. 

             Starches are any of many white, granular organic compounds that are produced by all                  green plants. Commercial starch is made from corn, wheat, tapioca, potato and rice                    starches. Starch not only has many uses in the food industry, but is also used in paper,                personal-care products, adhesives, explosives and others.

Aren't all carbohydrates bad for you?

No. Carbohydrates actually play one of the largest parts when it comes to our bodies energy supply. Truth is, you may think you can live without carbs but your body knows you can't. If your body consumes zero carbohydrates it could lead to hindered brain function/focus, lethargy, overall decreased performance and other health problems. If you're planning on living a healthy lifestyle, whether you're looking to lose weight, maintain your weight or just work on becoming more fit and lean, then you will need to incorporate "good carbs" instead of the bad ones. 

What are the good and bad carbohydrates?

Good Carbs consist of whole grains, beans, fruits, vegetables and other forms of intact carbohydrates and deliver essential vitamins, nutrients and fiber while promoting good health. These are also known as the "complex carbohydrates" because it takes the body longer to process the sugars which helps keep the blood sugar levels stable as oppose to constantly spiking to highs and dropping to lows.

Bad Carbs are any easily digestible carbohydrates consisting of white bread, white rice, pastries, sugary sodas/soft drinks and other highly processed foods that can interfere with weight loss as well as contribute to weight gain and diabetes(which can be linked with many other serious health conditions). These are also known as "simple carbohydrates" because the body processes them easily and causes fast, high spikes in blood sugar levels.

What's the deal with whole grain anyway?

Whole grains should be exactly as it sounds... WHOLE! Instead you probably find yourself walking up and down what seems to be countless isles at the grocery store reading labels of 100's of products that claim to be whole grain. Truthfully, I'm not sure what about Lucky Charms is whole grain and I will most likely end up trying to ask GE what the deal is with that. You can take whole grains how you want to and do your own research on it if you'd like, but my opinion is that whole grains are things such as rice, quinoa and the like - Grains that are legitimately in their whole form in front of me, not whole at a factory then ground to be used in my food.

I don't know about you, but I absolutely LOVE salad! I must have been a rabbit in my previous life... I have to tell you though, one thing I hate more than anything is when I order a salad or say I like it to someone and they say, "Eating salads doesn't make you skinny". Has anyone else had that happen to them or am I all alone here? I feel like asking them, who said I wanted to be skinny? I can faithfully no longer say that I want to be skinny but instead want to be healthy, fit and lean. I want to have curves... Curves of muscle for days girl! So many girls(and even some women) feel that skinny  is in fact sexy and that when they are skinny nothing else matters because they're beautiful. If I ever went to a runway show I would sneak backstage and sneak the girls some FOOD. I understand that some people are indeed underweight and have a really hard time putting on weight for a few different reasons, however, there's a difference. So many women in the fashion industry are told that if they are larger than a size 0 or 2, then they don't make the cut, or someone that's a size 4 or 6 is considered a plus-size model... REALLY? 

Well that escalated quickly...........

Moving on... The other thing I hate when someone says that to me is it just makes me start thinking; Are they calling me fat? What did they think I would say/order? What makes them think I'm on a diet? Do they know that not ALL overweight women are on "diets"? Does this person think I'm ignorant? I mean in all seriousness, I consider that disrespectful on all levels.

I brought this up because some people think that salads are unhealthy or they think that salads are healthy no matter what. Both of the statements are actually false. A salad can be a great source of fiber, vitamins, nutrients and energy when made with the proper ingredients and topped with a light dressing(not the bottle in the store that says fat free). However, let's say you have a nice bed of greens with cucumbers, peppers, tomatoes, carrots, etc and then you go ahead and top it off with crispy fried chicken, ranch dressing and croutons; While this does sound ever so delicious and believe me when I say I've done this at least 100 times before, you've just killed your salad and the fettuccine alfredo is now calling your name. Opt for a small piece of lean fish(or no-added sodium tuna packed in water, not oil) topped with a homemade vinaigrette or a organic light dressing that isn't creamy instead!

While you should still be paying attention to what you're eating while trying to lose weight and change your lifestyle just remember that the good carbs are great (especially the fruits and vegetables) but don't go overboard. Eventually, you will be picking out snacks and making delicious, healthy meals without a flinch because you'll be so use to it. Don't give up! 

Question of the Day: What are your thoughts on carbs? Let me know in the comments below!

As always,

xoxo

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Getting Back Up

Hey there! How's you're weight loss journey going? Have you fallen off track? I can tell you I've fallen off track...many times. Truth is there is no track specifically laid out for any one and to get through this journey and make it to the end you have to get down and dirty and make a path for yourself. Sometimes you might feel as though your weight has plateau'd, you may get discouraged if you don't see the pounds dropping as quickly as you'd liked or you "get off track". If you feel any of these things are happening to you, just know that's it's okay! If you feel as though you've plateau'd or you're not losing the weight as quickly as planned, first make sure you're setting realistic goals for yourself. As long as you are, then maybe a few tweaks have to be made. Are you being cautious of what you're eating? Are you aware of the difference between good carbohydrates and bad ones? Are you exercising? These are just a few of the questions you need to ask yourself when you're hitting a road block. Now, if you really feel as though you've fallen off track the first thing you'll need to do is sit back and remember that there really isn't one - you're in the process of making one! This is something that has taken me a little while to really understand. "Gotta get back on track", I keep saying... Wrong. "Gotta get back up" is what I should be saying, and what you should be saying as well. Maybe you've lost sight of your goals or got so wrapped up in life that you blame everything on being so busy and having no time. Painful reality is that if you don't make time, there will no longer be a busy life to live. I was very proud of myself today when I felt myself get back up - I know that I will not be home Monday through Wednesday this week for lunch so I have 3 salads and fruit for snacks ready to go. This way I have NO excuses. 

If you're anything like me and you just LOVE your bad carbs (pasta, bread, desserts, snacks) then this whole journey may be a little bit tougher... okay, a lot tougher. Just know that when this is all said and done and you've finally met your goal you will feel emotional, empowered and strong because although their may have been bumps in the road, you plowed your way through. 

Something you have to ask yourself is, How bad do you want this? No one can make you do something you don't want to do and you won't make it anywhere if your mind isn't in the right place. If you really, genuinely want to lose weight, get healthy and fit and stay that way you have to want to. Compare it to smoking... It doesn't matter if your on a patch, taking a pill or avoiding the convenience store as much as possible - if you're not in the right mindset and more importantly if you don't want to quit then you will continue with your bad habits until you are truly ready. 

I remember going to Weight Watchers meeting with my mom when I was younger. I had to get a note from the doctor saying that it was okay for me to go because I was in fact under the age limit and even then I weighed more than 1/2 the women there. Some people say getting on a scale in front of a stranger or in front of someone else forces them to face reality and stay focused. I say that it's degrading... A gold star on a bookmark looking thing for 5, 10 15, 20 pounds lost, etc. If I wanted to get on a scale in front of someone else and talk to someone about it while paying money every week, I could have just gone to my doctor's office (and probably paid less with my $20 co-pay). I do not mean this to down Weight Watchers because I know people that have been successful on the program whether it be going to meetings or strictly online, however I for one am not one who can count points on everything I eat. I know I'm not alone when I say I really don't like to count anything and considering I've lost 53 pounds thus far, I'm not going to start counting now. I am, however, aware of my nutrition labels which I look at before an item even goes in my grocery cart. Just because 100 calorie packs only have 100 calories doesn't mean their good for you... In fact they are terrible for you because normally they will accommodate for lost calories with added fat, sugar, sugar substitutes, etc. The best way to go when it comes to snacking (or eating your smaller meals) is to eat fresh or frozen fruits and vegetables as well as lean protein. Just keep in mind that although fruits are oh so delicious and contain natural sugar, it is still sugar. 

So I guess this was slightly more rambly than I had planned, the moral is never give up because where there is a will, there is in fact, a way.

If you aspire to be an Olympic gymnast  and fall off the balance beam during practice, are you going to just sit on the mat or are you going to get back up and try again? ... I thought so.

As always,

xoxo

**Please remember to follow my blog to stay updated on future posts and leave comments below with any questions you may have or stories you'd like to share :) I'd love to hear them.**

Recipe Time; [GLUTEN FREE] Chicken Stir Fry in 5 Easy Steps!

Hello there everyone! Tonight I made a delicious, healthy and most importantly satisfying dinner for my grandmother and I. I had Chicken Stir Fry over rice with a cucumber and tomato salad.

Here is a picture of my delicious masterpiece before I absolutely devoured every last piece!

I know that this looks super easy to make, but that's only because it is and I want to let you know how you can re-create this!

Ingredients

Rice

1 cup Organic California White Jasmine Rice

1 1/2 cups Water

1 Tbsp Spray Butter 

1 tsp Goya Adobo Seasoning 

1/2 pkt Goya Sazon Seasoning

Stir Fry

1 pkg Fresh Chicken Strips

6-8 Snap Peas

1/4 Red Onion Roughly Sliced

1/3 Green Pepper Thinly Sliced

1/3 Red Pepper Thinly Sliced

4-5 Broccoli Florets

                                                                                    1 tsp Adobo Seasoning

                                                                                    1 tsp Chili Powder

                                                                                    1/4 tsp Fresh Cracked Black Pepper 

                                                                                    ~2 Tbsp Tamari Gluten-Free Soy Sauce

                                                                                    1 1/2 Tbsp Coconut Oil

1. When making this dish I began by cooking the rice which just consisted of added all of the ingredients into a small pot and bringing it all to a boil on high heat. After the mixture has come to a full boil, give it a good stir, top it with a tight fitting lid, turn the heat down to low and allow it to simmer for about 15 minutes. 

*Rice can be very tricky to cook and is often a hit or miss even for me and I've been doing it for years! To help make the rice a hit you must remember to stir frequently to avoid sticking, burning, etc.*

2. As the rice was cooking I added 1 Tbsp of the cocunut oil to a large non stick skillet and allowed it to met on medium-high heat; Once the oil was completely melted and the pan was hot I added in my fresh chicken strips, Adobo, chili powder and black pepper. Tossing the chicken strips every few minutes allowed them to get evenly coated with seasoning as well as evenly cooked. Remember - these chicken strips are thin and will only take about 8-10 minutes to cook depending on the temperature of your stove. 

I then removed the chicken from the pan and placed it in a bowl on the side. 

*Stir Rice*

3. Then, I added another 1/2 Tbsp of coconut oil to the pan and allowed it to melt. When the oil was just about melted I added in my snap peas, green pepper, red pepper, broccoli, red onion and additional Adobo, pepper and/or chili powder to taste (optional). Tossing the veggies every 1-2 minute or so *Stir Rice* and after about 6 minutes of cooking I added in the Tamari. 

*Stir Rice*

4. After adding the Tamari I tossed the veggies again and covered the mixture and allowed it to cook for approx. 2 minutes. 

*Stir Rice*

5. Lastly, I added the chicken we cooked earlier back into the stir-fry mix, toss and allow to cook and combine for 5 additional minutes.

*Stir Rice - Remeber that if at any point you stir your rice and it appears and tastes to be done - TURN IT OFF! Lol*

Plate 3/4 cup of rice in a slight bowl-like pattern and put 1/4 of the stir-fry mix on top. Top with additional sprinkling of Tamari if desired.

The only other thing I did while everything else was slam bammin' on the stop was cut up 2 mini cucumbers thinly and on the bias, as well as 5 Cherub Cherry Tomatoes(cut in half) and topped with a dash of salt and pepper and a drizzle of my favorite Nature's Promise Organic Italian dressing. (OPTIONAL)

It may seem like a lot of steps and a lot of work when written out this way, but honestly this dish only took me about 30 minutes from fridge to table! It was super delicious, fulfilling and best of all... Healthy (aside from the Salt content, which I do not recommend for anyone with cardiac problems or any one on a low-salt/cardiac diet for any reason - if you would like lower sodium alternatives please leave a comment below and I will be sure to get back to you!)

Please try this recipe, I promise you won't regret it :)

As always,

xoxo

* Many of you may, or may not know but I am gluten sensitive so any Recipe I post will be completely gluten-free unless specified

**These are just the ingredients, seasonings and methods I used to make this dish - The possibilities are endless! Try out you're own version by adding in or taking out certain things.

Let me know what you think in the comments below and let me know if there any recipes(gluten-free) you'd like to see, learn how to make, or find a different/healthier twist on!

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