Fridge Do's & Don'ts

Is your fridge making you fat? You may be leading a conscious and healthy lifestyle, but it's the little things we do, or are unaware of that may getting the best of us!

These expert tricks - via Glamour magazine - and nutrition experts such as Rachel Beller, R.D. and Brian Wansink, Ph.D

DON'T: keep fatty foods in clear containers

you'll be more tempted and likely to pick that up

Also avoid storing family style. i.e. big portions. If 

you were to eat that meal, you would put more than

you should on your plate. Keep your storage to small

portion sizes!

DON'T: keep peanut butter in easy reach

Beller says, "Women end up eating spoonfuls straight

from the jar". While it may be okay for a protein addition

in your snack, more than needed can be high in sugars (especially most conventional PBs), & can be high in fat!

DON'T: switch bread for wraps - thin maybe, but they

can equal the portions of 3 - 4 slices of bread

stick to slices of (brown) bread!

Now for what you SHOULD DO...

 

DO:  switch out for almond butter & use only in snack portions, in snacks!

DO: stock up on healthy protein options such as tuna, egg, almond/peanut butter to have on slices of apples/cucumbers (NOT in tablespoons for a eating!)

DO: Have cut up veggies in small clear containers for easy access and great delicious, nutritious snacks. It'll be the first thing you pick up. Plus they might even help you when you're cooking!

DO: swap regular yogurt for greek yogurt (Read this post about the benefits of greek yogurt here )

Text & Advice: adapted from Glamour Magazine, Jan 2012 edition

Photos: via Pinterest and Google Images

4 Super Fruits for Weight Loss

AVOCADO

APPLES

BLUEBERRIES

POMEGRANATE

Photos via Pinterest and Tumblr

Favorite Granola Bars

So sometime earlier this month, I shared the 7 Rules to Snacking with you guys.

I started taking the rules about eating within every 5 hours quite seriously (of course!) 

and I went shopping for healthy snacks. I currently favor these 5 Granola Bars. Some remain all time favorites, and some are rotating.

From top to bottom:

Nature Valley: Canadian Maple Syrup

What's good: All Nature Valley Bars are full of granola, oats, & and all healthy stuff

What I love: It reminds me (and even tastes a little bit)

like pancakes with 'canadian maple syrup' YUM

+ [It gives you your sugar dosage within the right amount and in a better way!]

Waitrose Ginger Chocolate Oat Bar

What's good: Full of oats

What I love: The chocolate & the fusion of the chocolate and ginger. It's different and

unexpectedHowever, this one is definitely rotating because It's almost an 'acquired' taste. 

It can be strong and although good, not something I reach into the pantry for more 

than twice a week - I love the packaging though!

this might not be available all over the world because it's imported from the UK store 'Waitrose'

Almendro Cereal Bar

What's good: Oats and Granola with Dark Chocolate

What's I love: The chocolate pieces! I love that it incorporates generous amounts 

of dark chocolate pieces and still remains at 89 calories! Dark chocolate is a 

personal favorite, but also very healthy. Not a fan of dark choc.? 

The bar as a whole neutralizes the flavor but the Spanish brand also 

carries other versions

Nature Valley: Oats and Chocolate

What's good: Oats and Oats and Granola

What I love: Chocolate pieces incorporated - All NV packets contain two bars

 (total of 190 calories) so it feels you up and keeps you satisfied

WeightWatchers: Blackberry & Vanilla

What's good: It's by WeightWatchers so you already know that it is low

calorie and low fat, plus it's an oven baked wholesome exterior with 

blueberry filling -  i.e full of antioxidants and healthiness

What I love: The vanilla flavor and the mixture of the vanilla & blackberry

Personally, I have never like jam because of it's jelly-like texture and I am not the 

biggest fan of bars like Nutri-Grain cereal bars (even though they taste great) 

because of their jam-like fillings. So surprisingly I really like this bar. 

It was because of the vanilla flavor incorporated and the texture and taste 

of the cereal bar exterior. This one will be a rotation one on my list only 

because of the texture.

All bars are under 200 calories [as per one of the rules]

Most cereal bars are oven baked!

I often lean towards granola bars that have chocolate in them because I am a chocoholic and having it this way keeps me satisfied with my 'dosage' of chocolate - in the right amounts - and adds great tastes to the oats and granola which are both super good for you!

The best thing about being serious with your snacking habits and following those 7 rules is that you are keeping your metabolic rate on the go at all times, you are getting all healthy ingredients and fibres into your body, and you feel less hungry during your main meal times so you automatically are encouraged to have portion control at these meals. 

Honestly, all of the above works in your benefit, and I actually like it especially because every 3 - 4 hours I get excited and look forward to having a snack and eating something (especially since most of the time they include chocolate elements!)

What are you favorite granola bars?

 Share in the comments below

All images are by and belong to LVP.

7 Rules to Snacking

Here are 7 rules to follow for snacknig right!:

1. DOWNSIZE

A snack should be 100 - 200 calories. Eat to keep your metabolism going, and your hunger at bay, but be careful not to over do it and collect those extra calories!

(Photo via 100calorieblog)

2. WATCH THE TIME

Not eating something for a five hours or more can slow down your metabolism and leave your body burning less fat than normal. So make sure you have a snack anywhere from 1 hour after a meal up to 4  hours. Usually these would be between breakfast and lunch, and lunch and dinner, and of course you can end your day a couple hours after dinner with fruit or a small dessert - just an hour or two before going to bed.

(Photo via unknown)

3. DO THE MATH

Just because your snack may be limited to 100 calories, or come in physically smaller pieces, does not at all mean you should feel free to grab a second bag! If you're going for a healthy snack, feel free to have up to 200 calories worth. 

Stay away from mini snack packs of cookies and treats, that seem small, and that can encourage you to grab the second bag. They also tend to be unhealthy and not filling! 

Research Shows: People who snacked on singles serve bags, ate nearly twice as much as did the people with larger bags. Journal of Consumer Research

(Photo via Pinterest)

4. TREAT YOURSELF

It's actually okay to treat yourself! That's what LVP is all about...balance. Treat yourself to your favorite think once or twice a week. It's important to remember that it's all about portion control, so choose an amount of the treat that is not more than 200 calories. If you know that one day, just that one day, you will not be able to control yourself, then cut down the calories somewhere else in the day...essentially in your other snacks of the day. Another idea: share the portion, so hopefully you'll only be eating half of the total! Doing all this will keep you from binging on your favorite treats when the time comes!

(Photo via howsweeteats)

5. TRICK YOUR MIND

This is major! Giada de Laurentiis says "you eat with your eyes first" [That's why it's a very bad idea to go grocery shopping when you're hungry!]. You're eyes are just as powerful as your stomach when it comes to feeling full. Eating bigger pieces of one item, will have you expecting feel full sooner, and so you will consumer less calories over all! A studies showed that individuals consumed 21 less calories when eating larger cheese puffs that those that had smaller ones.

You can also include this in your main meals. Use a smaller plate, which will help you take smaller helpings/portions, and will make you think you had a fuller plate, hence you should be full

(photo via tumblr)

6. HIDE IT

Research from Cornell University shows that people eat more candy from a clear jar than from an opaque one. And we all know that! Of course if all the goodies are staring at you from behind the cookie or candy jar, waiting for you to take it out of there, you're going to eat it! But, if it's hidden behind a ceramic, plastic, any opaque jar, you will be less tempted!

(Photo via flickr)

7. MIX THINGS UP

Most of us don't necessarily get all the daily servings of fruits and vegetables, and other essential that we need during the day [even though we should!]. So snack time is a great time and way to catch up with those needed minerals and vitamins by filling in the gaps. Have greens, fruits, vegetables (fresh home made salsa is a great way - and it's easy and fast to make!), health bars for oats and fibre, and you will be getting much more of what you need in your body and what you need to be healthy!

(photo via marthastewart.com, Pinterest)

Certain text and info adapted from self. com

the 10 Commandments for Youthful Looking Skin - Part 1

SELF.com explains to us how to keep our skin naturally glowing, free of impurities and looking young!

Some of this we already know, but sometimes we need a reminder or reassurance! 

Enjoy...

1. RUB IT IN

Hydrated skin not only looks great - glowing, healthy, and even-toned - but it is also stronger, more resilient and better equipped to fend off irritation. So obviously don't stop drinking water, but also, to keep skin supple post-shower, use a body wash that contains hydrating ingredients - such as jojoba butter - or even try an in-shower body lotion. 

Moisturizers contain two skin saving components: a) Humectants - e.g. hyaluronic acid - draw water from the air into the skin & b) Emollients - e.g. mineral oil - strengthen the lipid barrier, thus holding in moisture.

2. CALM DOWN

If the skin's lipid barrier is compromised, and irritants slip through, the resulting inflammatory response leads to: redness, itching, and overall discomfort...so prevent this by using fragrance-free lotions (bonus: with niacinamide - a skin-strengthening and protecting derivative of vitamin B3). To calm skin quickly, spot treat areas of concern with cold compresses/packs. This will help draw redness away from skin's surface.

3. SNACK SMART

Your diet doesn't just affect your waistline - it can also save your skin: 

Green tea is a given and we've mentioned this one before, which not only protects collagen, it could also help prevent skin cancer.

Wild salmon is rich in omega-3 fatty acids, which aid skin's battier-repair function.

Sweet potatoes are chock-full of antioxidant beta-catotene.

Blueberries' antioxidant content protects precious cells inside and out

Spinach's antioxidant lutein helps preserve your vision (less squinting = fewer wrinkles ;) )

4. BEAUTY SLEEP
While you're fast asleep, your body is busy releasing hormones that boost cell turnover. Take advantage of this nightly skin-renewal window by applying age-fighting actives that include beta hydroxy acid and retinoids. BUT if you're not the cream applying kind of person, personally I think just drinking lots of water and getting a good amount of sleep can be a natural age fighter!

Satin sheets, however, are a good idea. Trade up to satin sheets if you want to realize your dream of sag-free skin. Over time, rubbing and reduced circulation caused by tossing and turning in rougher sheets can create more friction = break down collagen = leading to wrinkles

5. BRUSH IT OFF
Dead skin cells? Yuck! Keep skin smooth and boost radiance with cell-sloughing (shedding) exfoliation. A physical exfoliant such as a scrub, or a body wash with gentle beads, buffs away debris, while alpha or beta hydroxy acids dissolve the bonds between cells, so the old cells easily wash away!
Revealing...soft, glowing skin.

There are many recipe for home made scrubs (they often include coarse particles such as salt, oats, sugar, etc. and oils to moisturize and scent, but search up some recipes, they work really well!). In-store options - especially the body washes - are also great and hassle free!

...to be continued....

PS. Come back for Part 2 (and all other LVP posts) later this week!

Text: From via SELF.com - Some text was adapted/paraphrased for this post.

Photos: 1, 2, 3, 4, 5, 6, 7, 8, 9