I cannot change yesterday, but I can change today.

I found this gem of a quote on Pinterest, and it really resounds with me. Yesterday, I ate a lot. In fact, way more than I needed to. Let’s just say lunch turned into a rampage of meals rather than a solitary, square one. But that is the past and there is nothing I can do about it. Today started out well and normal- hardboiled egg whites and sirrachia, nonfat greek yogurt with a banana and mixed frozen berries, and a small cup of coffee with 2% milk and Splenda. My mom (out of the goodness of her little heart) packed me a healthy cucumber, tomato, avocado, turkey, and sirrachia salad with some leftover vegetables (probably with some sort of meat/tofu cooked in) on the side for lunch. She also packed me a sweet potato and steamed kabocha squash. Hopefully this will tide me over until dinner so that no excessive snacking will take place. Then for dinner I plan on a balanced meal of veggies, protein, and a small portion of complex carbs. Here’s to one step closer to a healthier body and mindset.

Dr. Oz’s Flat Belly Plan
The Dr. Oz Flat Belly Plan was designed to flatten your belly with four key steps:

1. Shrink Fat Cells
A recent study found that those who ate three yogurts a day while dieting lost 81% more belly fat than people who didn’t eat yogurt. All study participants were directed to eat 500 calories less per day. As part of the Flat Belly Plan, you should eat about 6 ounces of low-fat Greek yogurt before every meal. Why? It’s thought that calcium can help stop fat from entering your cells, improve your body’s ability to break down fat and help your body carry out fat through your bowel movements.

2. Shed Excess Pounds With MUFAs
MUFAs, or monounsaturated fatty acids, are the cornerstone of the Flat Belly Plan. These are plant-based fats, so the easiest way to remember them is to look for healthy fats that aren’t from animal sources, such as avocados, nuts, seeds, oils and olives. A study done through the American Diabetic Association found that a diet rich in MUFAs worked to reduce belly fat.

As part of the Flat Belly Plan, you need to eat three MUFA meals a day.

The foundation of any MUFA meal has:
3 ounces lean protein
1 complex carb
Unlimited vegetables
1 MUFA
Each meal should be 350 calories (or fewer)
Click here to print the MUFA Meals One-Sheet.

3. Reduce InflammationThe next part of the plan aims to reduce inflammation. Belly fat has been linked to inflammation and elevated cortisol (the stress hormone). Belly fat is even thought to be “toxic” to your system as it releases chemicals into your body that wreak havoc on your appetite and the way your body metabolizes food. That’s why anti-inflammatory foods are thought to be effective in fighting belly fat and breaking the vicious cycle.

As part of the Flat Belly Plan, have an anti-inflammatory snack in the afternoon. Snacks should be rich in flavonoids, which are powerful antioxidants that help curb inflammation. They’re the natural compounds that give berries and other fruits their vibrant color. Try a sliced yellow bell pepper with hummus or a bowl of mixed berries drizzled with dark chocolate. Click here for more anti-inflammatory food suggestions.

4. Beat BloatDrink ginger iced tea with mint and lemon to reduce bloat! Ginger naturally aids digestion, mint helps to reduce gas, and lemon juice is rich in antioxidants. Follow the recipe below and sip on this Flat Belly Tea all day long:

Ingredients
3 bags of ginger tea
1 cup fresh mint, chopped
Juice of 1 lemon
2 cups of water
2 cups of ice

Directions
In a large pitcher (about 24 ounces), steep the ginger bags and chopped mint for 5-10 minutes. Strain mixture to remove bags and leaves. Add lemon juice. Stir and serve. Store in refrigerator, serve chilled and sip.
Source: http://www.doctoroz.com/videos/dr-oz-flat-belly-plan?page=3#copy
Seems like a well-balanced diet

gaintheirjealousy:

Cauliflower crust

As some of you have been asking for the cauliflower crust recipe, I decided to write it down; I hope this helps.

1) These are the ingredients I used: cauliflower, eggs, carrots and parsley. Of course you can skip the carrots or the parsley or even add other things.
2) Shred the cauliflower, watch out for your fingers, it might hurt a little.
3) Shred your carrots and add them.
4) Cut the parsley to tiny pieces, add eggs, salt and pepper.
5) Mix everything well!
6) Get your pan and heat up some oil – I used olive oil.
7) Fill the mixture inside of the pan, disperse it a little and put the top back on the pan.
8) Wait about 8 minutes. As long as your cauliflower crust roasts, you can make a nice cup of tea and cut all other ingre
dients that you want to put on top of your crust, be creative, everything is possible and absolutely delicious!

9) Flip your crust -  It might be difficult and about to break – try to use a plate to flip it. Once you’ve managed this, let it roast on the other side for some more minutes.
10) Now decorate it with anything you want and enjoy this healthy heaven!

(via health-gasm)

Clean Eating Challenge

Hola chicas sorry I’ve been MIA lately, but a lot has been going on in life and I have just not had the time to be on Tumblr. Anyways, I just got back from Spring Break! I went to Disney World in Florida with my best friend to celebrate the end of midterms for a much needed vacation. Even though we had a blast, there was a bit too much of this:

image

{so much meat! [ insert: that’s what she said ;) ]}

And this:

image{DROOOOL.}

And not enough of this:

image

{Shameless gym selfies}

So I think it’s time for a self-imposed Clean Eating Cleanse so, you know, I can look hot in that bikini this summer ;D. If anyone else wants to do this with me, feel free to join!

Hot Bod 101: Clean Eating Cleanse

Meal 1: protein oatmeal (basically just oatmeal with protein powder); egg/veggie omelette; greek yogurt and fruit

Snack 1: serving raw fruit or veggies

Meal 3: portion of whole grains, portion of lean meat, portion of veggies

Snack 2: Serving raw fruit or veggies

Meal 5: portion of lean meat, portion of veggies

Snack 3: Serving raw fruit or veggies

Extras: Lots of water! Plain green tea, black coffee with stevia.

I want to keep it nice and simple, but obviously I will change it up, as long as the foods I eat are in proportion and clean, whole, unprocessed foods. The above plan is simply a guideline to use. I want to keep my metabolism up by eating every couple of hours instead of gorging myself with a couple large meals.

Remember: a year from now, you will have wished you started today. It is never too late to start, so stop making excuses! I get it, it’s so easy just to say, oh I’ll start being healthy tomorrow. Well do yourself a favor and just start now. Starting is often the hardest part in this whole process. Once you get the ball rolling, you can be unstoppable. 

Anyways, I have to go soon, but I hope you all have a nice day!

Overeating

These past couple of days have been nightmares in terms of my diet. I’ve been eating junk (think greasy pizza, chips, ice cream, etc.) and LOTS of it. I don’t seem to grasp the concept of portion sizes. The thing is, I only overeat once I start to eat. If I am doing work, busy, etc., I don’t think about eating, even if I am hungry. However, once I do start to eat, it’s hard to stop. It’s frustrating, but I know complaining won’t help. It only helps if I do something about it. So I guess it’s time to brainstorm.

Question: When do I start to overeat?

Answer: After eating a normal portion of something and I am already satisfied/full, I just want more food.

Solution: Put away any other food that I could possibly eat, and end the meal formally, like drink a glass of water and choose some gum (or brush my teeth?)

Question: What are some factors that contribute to me overeating?

Answer: 1.When there is junk food in sight 2. When my roommates buy junk food 3. When I have access to buying junk food 4. When I close my room door when I am eating (that way I have privacy to overeat) 5. When I am watching TV/looking at the computer 5. When I have lots of time to spare.

Solution: 1. DON’T BUY JUNK FOOD. It’s a waste of money, empty calories, and just makes you want to eat more. 2. Vow to not eat your roommates’ snacks/food 3. Put sticky notes on your credit card/cash saying stuff like, “Save this money for cute clothes or something cool- NOT junk food!!” 4. Don’t eat while watching TV or looking at the computer. 5. Set a timer for 20 minutes. This is the amount of time you have to eat. And eat slowly!

Ok, rant/resolution over. Hopefully I can actually apply this to my life -_-

10 Notes
December Goals
1. Eat Clean. I want to try to cut out all of the unprocessed junk food and try to eat only whole foods this month! This means more cooking this month!
2. Get at least 7 hours of sleep every night. With finals coming up, we’ll see if I can do this, but definitely getting more sleep makes me a more productive, happy, and healthy person!
3. Eat less sugar. This is a hard one, but sugar can really be addictive sometimes. For December I think I’m going to stick with natural sugars from fruits and that’s about it.
4. Stop snacking so much. Even though there are contrasting views on snacking (i.e. some say that snacking throughout the day is better for your metabolism versus others who say that it is better to have set meals planned) I feel like it is better for me when I have 3 meals because whenever I snack I usually snack on junk.
5. Eat until I am 2/3 full. I hate the feeling of feeling so full you cannot move. I actually am more satisfied with the food I eat if I do not eat a ton of it. But sometimes gluttony can get the best of us, which is why I’m going to try to eat only until I am satisfied.
6. Eat slower. I am definitely one of those people that scarfs down their meals no matter how hungry or not I am. Not the best of habits, but it’s never to late to make a change!
7. Be more active. That doesn’t necessarily mean working out every single day, which would be ideal, but right now time doesn’t allow for that. I mean move around even when I feel lazy, or just do little things to make myself more active.
8. Ace my finals! This one is a big one this month, as my first final is in 8 days and the rest are in 12 days! Gotta get a move onnn.
9. Don’t eat so close to bed time. Again, this is a controversial topic, as some say it doesn’t matter whether or not you eat right before you go to sleep; it is the overall amount of daily caloric intake that affects weight gain. But for me personally, I hate the feeling of waking up in the morning right after eating really close to bed time. I get indigestion, bloating, and I just feel crappy.
10. Eat intuitively. When I am hungry, I should eat, when I am not hungry I will not eat. Sometimes it’s hard for me to eat intuitively just because a lot of times stress and other emotions get in the way, and I use eating as a coping mechanism. But I really want to change that this month.
Diet Cleanup

This month I’ve been a total slacker in the diet department. Some mornings I skip breakfast, some days I eat at 11 pm, and I’m just inconsistent all around. I’m not going to sit here and wonder why. Instead, I’m going to change things up by doing these things:

1. Plan my meals. I’ll plan to eat around 5-6 small meals a day consisting of mainly protein and veggies. This is only because I feel that when my diet is centered around mostly carbs, I get more cravings and feel more sluggish. That being said, I will NOT eliminate carbs from my diet.

2. Start the day off with lots of water and either coffee or tea. I know there’s a lot of debate on whether coffee is healthy/whatever, but in general, when I start my day off with coffee, I feel better.

3. Stop eating after 8 pm. This, again, is a hotly debated topic in the health department, but for me personally, eating later equates to binge eating or weight gain.

4. Eat slowly. I eat too quickly and before I realize I am full, I have already stuffed myself to the brim.

5. Limit my time. I tend to eat for too long [after all, eating= socializing]. I’ll limit my time to 30-45 minutes.

6. GET MORE SLEEP. Need to work on this. And yes, it is diet related because lack of sleep= eating more.

7. Constantly sip on water. I always forget to drink my H2O. 

8. Chew on gum instead of snacking. Snacking is my weakness.

9. Do not keep snacks around the house. Or I will want to eat it all.

10. Wean myself off of sweets and oily/unhealthy things. By doing this, I will hopefully eliminate cravings.

And there you go. Some April resolutions. After all, I need to look good in that bikini this summer ;)

Today’s Planned Eats

Today’s a day full of studying (for finals!) so I’ll be in the library all day. That being said, I decided to pack some snacks and a lunch (all healthy of course!)

So this morning started out with my classic egg sandwich on two slices of light wheat bread (45 cals per slice) 2 huge egg white patties (made with who knows how many cups of egg whites), salsa, and hummus.

I rounded out the meal with a yummy golden delicious apple

I then went to starbucks to grab a medium italian roast coffee with soy milk and splenda (bad, I know but once in awhile it’s okay)

For snacks I packed 1/4 cup almonds, 1/4 cup dried cherries and a carrot cake larabar (which I’m munching on now!)

LOL at the notebook full of chemistry (ick) problems in the background

And lunch will be a yummy [HUGE] salad packed with lettuce, tomatos, shredded carrot, celery, peppers, salsa, tofu, and egg whites- yummy! can’t wait to eat it.

Dinner is tentative, but will likely be something small. I’m also trying not to eat after 8 pm because it just makes me feel crappy in the morning. Hope y’all have a healthy, productive day!

Today’s Eats and Running Feats

Hey everyone! I’m in the midst of finals right now so I’ll make this short and sweet.

Brunch: Egg sandwich (again, because it’s so darn good and easy to make!): egg whites, 2 slices of whole wheat bread, salsa, hummus. Side of carrots and celery and hummus, an apple and a handful of almonds

Snack: mini larabar (cherry pie), another handful of almonds, a coffee with almond milk, some apple cider

Dinner: TBA, but probably some stir fried veggies, protein, and brown rice- lol I’m boring right now only because I’ve been eating in the same dining hall for awhile!

Workout:

7 mile run this morning- woot! Felt awesome it was a nice light jog.

Overall: feeling good! Now off for some major studying :)

Todays Eats and Workout Feats

Woke up at 7:15 am today for a 5.3 mile run! Guys, it felt SO good to be up and productive before anyone! I had a 9:15 am class so I made it just in time. I’ve found that once you establish a routine and get into things, it’s a lot easier to maintain. Really, it’s the start that’s the hardest. For me, morning runs are always the best because it gets me ready to start the day and it makes me feel good that my workout is out of the way and I can be academic for the rest of the day ;) OH and since I have only one class at 1:35 pm tomorrow, I can sleep in AND get in a morning run. Whoop whoop! Anyways, on to some eats.

Breakfast: Organic Nonfat Oikos Vanilla Greek Yogurt and I had carrots and hummus on the side with a tumbler full of coffee and vanilla almond milk (weird combo with the carrots and hummus, I know but I wanted to squeeze in some veggies and plus I was craving hummus like crazy!)

Lunch: Egg sandwich made with egg whites, 2 slices of whole wheat toasted, light bread, with hummus and salsa- same as yesterday cuz its delish! 

Dinner: Stir fried veggies (spinach, onion, mushroom, red pepper, squash) and shrimp with brown rice. I had an early dinner so I’ll probably grab some fruit or veggies later as a snack. 

Now I’m sipping some cinnamon apple tea- SO GOOD- and trying to do some multitasking, which includes studying for finals, tumblring, etc…hehe don’t worry I’ll get off tumblr soon!

Also, I’m planning to do some strength training as my study break later!

Today’s Eats (and Workout Triumph!)

Guys, today was SO good in terms of health wise! I woke up at 8:30 am and ran for 7.5 miles! Here’s a rundown of today’s eats:

Breakfast: egg white sandwich made of egg whites (obvs ;]), 2 slices of toasted light, whole wheat bread, hummus, and salsa (such a good combo!) 

Snack: mini larabar [apple pie- yum!]

Lunch: really good rice, tofu, stir fry veggies, and chicken

Snack: Carrots and celery with hummus

Dinner: some southwestern soup and fruit as appetizers and a stir fry of scallops, a mixture of veggies (broccoli, spinach, mushrooms, celery, peppers, onions), with a lime ginger sauce

And guess what? Before dinner, a couple of my friends wanted to go on a leisurely jog so I happily obliged. We have such a nice night life view here at my college- I love it!

P.S. also did a little arm routine with 12.5 pounders for a little muscle action thrown in for the day!

Now all I gotta do is keep this whole routine up! Tomorrow’s plan- early morning, shorter, but faster run, and then some weights :)

Today’s Eats

Breakfast: 1 bowl of honey bunches of oats with almond milk, 1 container oikos vanilla greek yogurt with strawberries

Snack: Veggies and Hummus and some fruit and a mini larabar

Lunch: Mediterranean sandwich made with foccacia bread- SO GOOD

Snack: 2 bowls of honey bunches of oat with almond milk, almond butter jam sandwich

Dinner: To be determined. I’m really stuffed though because those bowls of cereal were really big :/

Overall: Did well at the beginning of the day; need to work on not snacking later in the day!

Today’s Eats

Breakfast: oatmeal with organic nonfat vanilla greek yogurt, a banana, topped with a scoop of almond butter and some uncle sam cereal

Snack: coffee with milk and no cal sweetener

Lunch: 2 sweet potatos with almond butter, cinnamon, and almond milk

Snack: 4 clementines (small!), pistachios

Dinner: Zucchini pancakes! (SO good; made with shredded zucchini, eggs, flour, and spices), a bottle of some juice/smoothie made with apple, mango, banana, spirullin, and wheat grass

Currently: craving something to chew on……so i’m chewing on gum lol. May eat a healthy snack later though because I’ll be studying late tonight :/

290 Notes
YUM! git in mah belly ;)
Today’s Eats

I’m going to try to post onto Tumblr my daily eats so I can keep track of what I’m eating. May start taking pictures as well.

Breakfast: 1/4 cup oatmeal, 1/2 cup oikos organic vanilla greek yogurt, 1 banana, and about 1 tablespoon almond butter

Snack: cinnamon roll flavored coffee with a splash of milk and 2 packets no cal sweetener

Lunch: Stir fried super yummy tofu with broccoli

Snack: big bowl of strawberries with 1/2 cup oikos organic vanilla greek yogurt mixed in; 1 clementine

Plan for later: eat another clementine before I go for a run at 7

Dinner: loads of veggies, with a serving protein, and some complex carbs….dunno what exactly yet.

So far I’ve eaten pretty healthily today :)

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