Tip of the Week

Hey everyone. How are you guys doing today?

I am doing fine, thank you very much. I'm sorry for posting so late today. My family and I went to see the UC Berkeley campus today. We also went shopping at the Vacaville Shopping Outlet after. I bought two dresses!

Anyway, the tip for this week is to make realistic New Year's Resolutions. Set small goals instead of one large one.

For example, instead of saying "I will lose 20 pounds", say "I will lose one pound a week". That way, it won't seem as daunting.

Instead of cutting out all the "bad" food right away, make gradual changes. That way, you'll be more likely to stick with those eating habits. Each week, switch to a healthier alternative. If you eat white bread, switch to 100% Whole Wheat Bread. If you eat white rice, mix half white rice and half brown rice. Later on, you can switch to 100% brown rice. Switch to whole grain flour when baking. Use half all purpose flour and half whole grain flour. After getting used to the taste and texture, switch to 100% whole grain.

And here is the eating plan I said I would post. It is not 100% complete, but I do know what I will be generally eating. I won't be making up the meals as I go.

Wednesday, New Year, might be a little different since my relatives will be visiting for the New Year. But, hey. Things don't always go as planned. Just make the best of it.

How was your day?
How are you celebrating the New Year?

Tip of the Week

This week's Tip of the Week is something I need to work on as well. It is a very important tip.

Hit the sack. Get enough sleep!

Here are some reasons why you should get more (or enough) sleep. 

• It will reduce the amount of time you are awake, so you won't be tempted to go for those late night snacks. 
• If you don't get enough sleep, you won't be wide awake to do some necessary tasks. Sometimes accidents happen when you don't get enough sleep. 
• Our body needs to rest. Sleep is when our body gets to rest and repair itself (especially after a hard workout that day!).
• It can help boost memory. During sleep, our brain consolidates and organizes everything that has happened that day. It shapes memory and makes connections. It is suggested that babies sleep a lot more because they are learning so much during the first couple years of life. They are constantly learning new things, being exposed to many things and are growing! 
• It may help with weight lost. Sleep deprivation is shown to have affects on the levels of leptin and ghrelin. Leptin suppresses appetite while ghrelin initiates it. 

As you see, sleep is important. Try to sneak it an extra hour of sleep. Yes, that may mean having to go to bed earlier. 

Do you notice how sleep affects your body? 

If so, how? 

Tip of the Day July 8, 2013

One of the important things that Americans skimp on is sleep. Sleep is very important!

A good way to ensure you get enough sleep is to set a bedtime each night. That way, you know you'll get enough sleep (depending on when you pick the bedtime). Basically saying go to sleep at the same time everyday and wake up at the same time everyday.
An hour before your established bedtime, turn off all technology. Go read a book or drink a cup of  skim milk instead. Get in a relaxed mood.

I hope this helps!

Also, I'm thinking about changing the tip of the day series to the Tip of the Week. I feel like posting a tip a day is a bit excessive. What do you think? I might make a daily newsletter with the tip of the day instead. I don't know for sure yet. What are your thoughts?

Tip of the Day July 7, 2013

Are you afraid of doing some strength training? Well, don't be! It's a great way to build or at least preserve muscle that you have. Try incorporating strength training into your workouts if you haven't already. 

As you grow older, you start losing muscle mass. It's just part of aging. However, if you start strength training, whether it's lifting weights or doing body weight exercises, you can slow down the muscle loss as you grow older (generally, after the age of 30). That's your metabolism you're losing. Muscle uses more calories than fat. 

Start off by doing body weight exercises such as push-ups, squats and lunges. I swear, those work. As you grow more advanced, you can start holding hand weights to make them harder (but it's up to you). Or, you can do jumping lunges and jumping squats. Just push yourself (but not too much). 

Having muscle is important. Having strength is important. Don't just focus on cardio. 

Tip of the Day June 6, 2013

Are your children playing video games or on the computer instead of playing outside? Get them moving!
Make it fun. Play at the park, ride a bike, play tag, or play a family sport. It's a fun way to get children moving and get their exercise in.
Now a days, children are spending more and more time in front of technology. That wasn't the case years ago. Get your children moving! It'll save their eyes and make them healthier.

Tip of the Day July 5, 2013

Hey hey everyone. I hope you guys had a great fourth of July. I know I did. I also had a great day today. I went to Hearst Castle. I'll talk about that in another post.

Anyway, todays tip is this. Listen to your body. Eat when you are hungry and stop when you are three quarters full. If you are sore and tired, take a rest day. It can even be an active rest day such as walking, yoga or stretching. Just listen to your body.

Happy 4th of July! Tip of the Day

Happy Independence Day, everyone It's the 4th of July. I hope this day is full of fun for you guys!

Enjoy this time with family and friends.

The only tip I have for today is just have fun and indulge today. But, not too much. If you want a cookie, eat a cookie, but only ONE cookie. Not 2...or 3. Have self-control.

If you're eating hot dogs or hamburgers, make sure the buns are whole wheat or at least 100% whole grain. If you eat hamburgers, you can even use portobello  mushrooms as the bun. Less calories too!

Don't get upset if you ate a little too much of things you know you shouldn't have. Let it go, enjoy your day and get your eating back on track the next day.

Happy 4th of July and stay safe!

Tip of the Day July 3, 2013 and the 4th of July recipes

Tomorrow is Independence Day! Fireworks, barbeques, it's going to be so much fun.

To help you guys out with the 4th of July menu, here are some links to the recipes you guys can make for your 4th of July party/gathering (Don't worry! The tip of the day will be after the recipe links!).

Breakfast/brunch

Chocolate Chip Scones
Cinnamon Rolls
Whole Wheat Chocolate Chip Peanut Butter Scones
Peanut Butter Agave Protein Balls (this is more of snack sort of thing, but still good!)

Dessert

The Best Healthiest Chocolate Chip Protein Cookie
Chinese Sponge Cake
Vegan Brownies (I highly recommend making these. They are a huge hit with everyone each time I make them!)
Angel Food Cupcakes
Protein Rice Krispie Treats
Vegan Chocolate Chip Cookie Pie

Other things you can make

Healthified Double Chocolate Chip Frappuccino
Asian Black Bean Burgers
Quinoa Hummus Cakes
Spinach Dip


And now, for the tip of the day!

Today's tip is pretty simple. Change the type of fat you are cooking/baking with. Instead of using margarine (made with hydrogenated oils) and butter, try using other fats such as olive oil and canola oil. We need to limit our intake of saturated fat (which butter has tons of).

Tip of the Day July 2, 2013

Hey hey everyone. Happy 2nd day of July!

As you know. the 4th of July is coming up. That means, it's going to be Independence Day! What usually happens on Independence Day? Parties and barbeques. That's right. People come together, hang out, and eat.

Remember to hydrate if you're going to be outside for most of the day. It's summer and it's hot.
Another thing to remember is to keep your hot foods hot and your cold foods cold. There's a risk for food poisoning if your food goes bad!

Keep cold foods in or on top of ice and change the ice once you see it starting to melt. As for hot foods, try to serve them as soon as you are done cooking. If not, it's best to cover them and keep them warm as long as you can. If you have a water steamer, that should work.

Another thing to remember is that you can always make healthier versions of BBQ foods. Use whole grain/wheat buns for hot dogs and hamburgers. If you have potato salad, substitute some of the mayo with greek yogurt, avocado, or homemade/healthier mayo. Those are just some ideas.

I'll do a 4th of July recipe round up on my next post so you guys can get some ideas on what to make for the 4th of July.

Tip of the Day July 1, 2013

Hey hey everyone. Happy first of July! I hope you guys are enjoying your day. I know that I will be studying for my statistics exam today. Top that off with 110 degree weather, it's going to be fun! *sarcasm*.

Before I give you guys the tip of the day, I started my day off at 5 am with a 5 mile run and 1 mile walk. It was already warm at 5! After that, I did some yoga to stretch out my muscles and relax. I topped that off with peanut butter honey whole wheat toast for breakfast. What a great post-workout meal. =)

So, the tip for today is to buy in bulk when you can. Do you know that healthy foods can be cheap to buy? Think the bulk bins! Brown rice, quinoa, black beans, whole wheat flour, you get what I mean. When you buy in bulk, you save money. After buying it, all you have to do is store it correctly for a longer shelf life. 

That's the tip!

And now, my weekend talk time.

This weekend was extremely hot. And, it will continue being extremely hot until after 4th of July! I am talking about 100 + degree weather. That's why I have to exercise in the early morning before the heat comes!

So, it was torture going out in the heat to shop. But, I did anyway. I ended up buying a pair of sandals and a few make-up products. As you guys probably have seen, I don't really wear make-up. Maybe a tad of lip gloss but that's about it. Is make-up necessary? I really don't know. I don't think it is but girls (and guys) wear it anyway to hide their imperfections (making themselves look better).

I mean, it's okay if you wear make-up that looks natural on you, to enhance some features. On the other hand, it can get out of hand.

 What are your thoughts on make-up?

Tip of the Day June 29, 2013

Don't you just love the vending machines at work? They're filled with goodies like candy, cookies and once in a while, pretzels. Sorry. That was me being sarcastic. Here's what I'm trying to get at. You're hungry at school or work and you want something to eat. Vending machines are everywhere at the workplace and schools (especially universities). You decide to spend the dollar or two to feed your hunger. You enjoy your M8M's, skittles, cookies, chips, whatever it may be. You feel satisfied for a while, then you get hungry again. Don't buy the vending machine snacks. Here are my top two reasons why:

1. You are wasting your money.
2. The snacks usually aren't healthy and don't fill you up for long. 

So, what can you do?

Always carry some healthy snacks with you. If you're at work or school, bring some homemade trail mix, fresh fruit, granola bars (look at the nutrition facts!), or other healthier snacks you may want to bring. It's much cheaper bringing something from home and your waistline and wallet will thank you. 

Tip of the Day June 28, 2013

This tip is more of a non-nutrition, non-exercise tip. However, it can help you in other ways.

This is more of a mental exercise, for those that may need more of a confidence boost. I've noticed lately that confidence and self-esteem have become more of a problem as social media becomes more dominant in our lives.

We compare ourselves to these celebrities in social media and these other "famous" people that are in magazines, TV shows, movies, etc. I'm not saying everyone does, but there are people who do.

To combat this and stop thinking down on yourself, I want you to do this exercise.

Write down at least 5 good things about yourself. It can be about anything. Realize that you do have good qualities. Here are my 5 things:

1. I have a nice smile. Everyone always compliments me on that.  
2. I know how to bake at least decently. The people that have tried them love my baked goods. 
3. I am open and honest. I know when something is my fault and I take responsibility for it.
4. I am consistent when it comes to exercise. I know exercise and physical activity is important, so I do my best to at least exercise 5 days a week. 
5. Last, but not least, my legs. That is something I've been debating about though. I wish my legs (especially my thighs) would be smaller, but people say I have nice legs. So, I guess I have to agree with them then. It's still taking me a while for it to sink in, but I'm getting there. After all, my legs are muscular and I am able to do more physical activity without getting tired too easily. With more muscle, I can run faster. I can hike and not get as tired. 

It was hard thinking of this list. However, once you start thinking more positively about yourself, you'll have more confidence and self-esteem. =)

Tip of the Day June 27, 2013

Are you finding it difficult to find time to work out? Then, schedule it in and make it a routine. If you are a morning exercise person, then exercise in the morning! The important thing is to be consistent. Walk, ride bike, run, whatever physical activity it may be. Do it.

Do you have a routine you follow everyday? I mainly do. =)

Tip of the Days

Tip of the Day June 25, 2013

Do you want to sneak in some exercise? Well, have no fear! Take simple steps into adding physical activity into your life. Start off by walking, playing a sport, or riding a bike. Those, you can do with friends too! It'll make exercise not seem like exercise!

Tip of the Day June 26, 2013

Summer is here. So, it's important to hydrate (with water)!
If you exercise, be sure to drink water before exercising! You don't want to get dehydrated during a workout.
Remember, an active individual will need to drink more water than an individual who is sedentary. Same with the environment! If you live in humidity, your water intake may be different from when you are up in the mountains. It's also affected by cold and hot environments.

Tip of the Day June 24, 2013

Are you trying to get your family into healthy eating?

Well, here are a few tips to slowly build on healthy eating habits.

1. Get your family involved with food shopping. Teach them the importance of eating whole grains, fruits and vegetables. 
2. If you must, substitute healthier ingredients for the dishes your family likes. They may notice a little difference, but if it doesn't taste bad, they'll adapt and enjoy it. 
3. Last, but not least, make the food look appetizing. If it appeals to their senses, they'll most likely want to at least try eating it. 

I hope this helps!

Do you have any tips of the transition to eating healthier foods? 

Tip of the Day June 23, 2013

Are you finding it difficult to add physical activity in your life? You may be working, doing housework,  going to school, taking the kids to their lessons and what not, but it's possible to get your physical activity in for the day. One of the best ways to get it in is to schedule it in! Make it part of your day. If you tend to push things back. do it first thing in the morning. 

If you are still finding it difficult, do small amounts of exercise throughout the day when you can. Doing 10 minutes of activity per every hour for 6 hours will equal to one hour of activity. So, if you can, squeeze it in! 

How do you find time to exercise or do physical activity?

Tip of the Day June 22, 2013

Eat dinner around the table instead of eating in front of the TV. You won't mindlessly eat and you get to enjoy company with your family or whoever you are living with. Your feeling of satiety will be detected sooner too, since you're paying more attention to what you eat instead of watching TV. You'll be less likely to overeat.

The Tips of the Day for the past 3 days.

Hey everyone! I'm sorry I didn't post the tip of the day since the 18th. I've been so busy! Here are the tips, finally. =)

June 19, 2013

Do you find it hard to stop drinking soda? Switch to flavored water or unsweetened tea. Instead of drinking soda with your lunch, drink water or unsweetened tea. I'm sure not many people like the carbonated feeling after drinking soda.

June 20, 2013

Don't eat dinner in front of the TV. Actually, don't eat snacks while watching TV or watching movies. You'll snack mindlessly and you will soon realize you hit the bottom of the huge bag of chips you just bought. Instead, do workouts such as push-ups, squats, lunges or hula-hooping. You can get your exercise in by watching TV or movies. But, if you must eat something, at least portion it out so that you only eat one serving of it.

June 21, 2013

Are you feeling stressed? Go walk it off. Exercise! It'll help you relieve some stress. Walking, running, yoga, they all help.


I hope these tips help!

Tip of the Day June 18, 2013

Don't fall for the "Fat-Free" trap on packaged foods. Though they may be lower in fat, it doesn't mean they are lower in calories! Most of the time, companies substitute by adding extra sugar to the product to give it a better taste that was lost from removing the fat.

Another thing to remember is that, companies are allowed to say their product is "fat-free" as long as there is less than 0.5 grams of fat PER SERVING. So, if you are eating two servings, you just consumed 1 gram of fat. Keep that in mind!

And, I'm sure you guys know it's best to stay away from trans fat.

Tip of the Day June 16, 2013

Do you want to make a dish a bit healthier? Try swapping ingredients for healthier alternatives. 

• For example, you can use greek yogurt in place of mayo or sour cream. 
• Avocados can be used in place of some mayo if you like making deviled eggs. 
• Use whole wheat flour instead of all-purpose flour. If you don't like the taste of whole wheat flour, substitute half the all-purpose flour with whole wheat. 

Those are a few simple swaps you can use when baking or cooking. 

What is your favorite recipe that you make healthier by swapping ingredients with healthier alternatives?