Papaya

The red pulp of the Caribbean papaya or the slightly sweeter yellow pulp of Hawaiian papaya both have similar nutritional value. The black seeds in their center are edible, but are not as pleasant as the pulp’s soft flavor.   

Almonds

Stores may have roasted varieties, but if you can find the raw variety, go for it. You’ll skip the added salt and possible steaming or additional processing used if you go for the raw variety. Toss with unsweetened cocoa powder for a chocolatey sugar-free treat.

Celery

A little fresh lime juice will take away the aftertaste of raw celery. I like a few sticks of celery following dinner for a fresh crunch that cleans the palate. You can have it with any number of dips or cheeses as well.

Apricots

While dried apricots still qualify as raw, fresh apricots are quite delightful if you find them ripened just right. Their taste is considerably sweet, but one can provide a day’s worth of Vitamin A and packs a load of beta-carotene.

Spinach

Although Popeye popped open cans, fresh spinach is just fine on its own. Eaten with dried cranberries and walnuts, it’s a delightfully tasty snack. Get tons of Vitamin K from eating this which helps blood clot, which supports wound healing.

Pineapple

You may be tempted to take the prepackaged route to eating pineapple, but those usually have added sugar or fruit juice. Put in the hard work yourself or buy fresh cut chunks.

Jicama

Salad bars typically display these julienne-style, but try them cut as fries and add a dash of cinnamon. Also known as Yambean, these pack lots of fiber and potassium. If you like a little spice, chili powder adds a nice kick to it as well. 

Bell Peppers

Red, green, yellow, or orange, fresh bell peppers are a good fix for the munchies. Dip in hummus, salad dressing, or a vinaigrette or add to salads or meat dishes to add some nutritional value.  

Radishes

In addition to being added to salads, you can eat radishes sliced with a dash of  soy sauce or ground ginger. You can also add thin slices to sandwiches or chunks to pasta salads for a slight spicy bite.

Cucumbers

Cucumbers, like most vegetables have a low energy density, so noshing on them will help stave off hunger. Raw cucumbers are a great replacement chips. I like them with guacamole. Try Persian cucumbers for a more tender texture and sweeter taste. 

source: link

Do Look Back 

Keeping a food journal has been linked to successfully losing weight, but what about a journal of your weight struggles? A study published in the Journal of Obesity suggests one may be helpful. Researchers tested over 1000 participants and found successful dieters, defined by a more than 10% weight loss maintained over a year, reported a higher number of life events than unsuccessful dieters. Recollection of a doctor’s recommendation to lose weight, when clothes didn’t fit, or reaching their heaviest weight, were some of the events reported. When you reach your goal weight, thinking back to what triggered your weight loss may help keep you motivated to stick to your healthier habits. Be it a blog, a plaque, or a picture, after you lose the weight, remind yourself why you were initially motivated to lose weight. 

Keep Burning

Increasing activity levels is a given in trying to lose weight for many, but working out hard is also a necessity to keeping the weight off.  In fact, a new study analyzing the eating frequency of weight loss maintainers and obese participants, revealed a serendipitous finding about the importance of exercise. Weight loss maintainers(WLM) were found to burn more calories than normal weight individuals by an average of over 1,000 calories per week. WLM burned around 3,000 calories a week as compared to about 2,000 in normal weight individuals. That’s at least 500 calories burned a day, for six days a week. While going from a sedentary lifestyle to high intensity working out may seem like it’s only for weight loss, keeping a high level of vigorous physical activity may help keep the pounds off long-term.    

Keep Your Eyes on the “New” Prize

The results of a national survey published in the American Journal of Preventive Medicine found only about 20% of the practices of those who lost weight and those who maintained weight loss were correlated. Maintaining means reforming your goals. Losing 10 lbs. in one week or running a mile for the first time in years is old news. The weight loss maintainer in you is happy with the simple things. For example, in the study, weight loss maintainers reported keeping a consistent exercise routine, while those who lost weight reported doing different types of exercise at more than 2.5 times weight loss maintainers did.

Source: LINK

David Goggins sleeps three hours a night. He has a resting heart rate of 32 beats per minute. He wakes up at 3.a.m. and runs 15 to 20 miles. He commutes 25 miles to work by bicycle. He is the only person to complete Navy SEALS “Hell Week” three times. He is the only person to complete Tactical Air Control, SEAL and Army Ranger training. With no special training, David Goggins ran 100 miles in 18 hours. In finishing that race, in 2006, he suffered stress fractures in his feet and shins, urinated blood and lost control of his bowels. David Goggins completed 10 100-mile races in 2007. He finished third at the 2007 Badwater, a 135-mile trek through Death Valley known as “The World’s Toughest Footrace.” He once ran 203.5 miles in 48 hours.

“With the Special Ops Warrior Foundation’s help, we put 266 kids through college last year. And that’s what keeps me going. I’ll be honest, I don’t like running. I don’t like biking. I don’t like swimming. I do it to raise money. But, now that I’m in this sport, I want to see how far I can push myself. What makes me tick is that pain you feel when you do these ultramarathons. I love knowing that everyone’s suffering because I know I can suffer just a little bit more. I can take a lot of pain.”

- David Goggins

Pause and Breathe 

Your breath is a simple and powerful coping tool. If you generally use food to manage your feelings, stop and breathe at the first sign of emotional unease. 

Try this: breath in deeply, hold your breath slightly, and then release. Repeating these simple steps helps you calm and settle yourself. By feeling more grounded, you can then make more conscious, rather than mindless, food choices. 

2)  A Powerful Question 

Ask yourself:  ”How do I want to feel one hour (or one day) from now?” 

This question helps you anticipate the results of your choices. Do you want to contaminate the next hour or day of your life with guilt and regret, or do you want to feel strong and confident?

For example, before entering a holiday party imagine how you want to feel as you drive home. Or,  when observing an array of foods at a holiday buffet, imagine how you want to feel one hour later. This question helps you link to a positive mental image and guides you to make confident choices. Repeat this question often. 

3) Carry a Symbol of Inspiration 

Find a special object to help you feel grounded and inspired this holiday 

season. For example, you may like crystals or stones, have a symbol of your faith to wear as a necklace, or a special ornament to hang on a Christmas tree. 

When you find your special object, imbue it with the qualities you want to possess. For example, while holding your object, say to yourself: “This crystal symbolizes my strength and confidence. I make wise choices.”

As the holidays approach, keep your object visible and easily accessible. When feeling triggered, hold onto or look at your object as a reminder of your strength.

4)  Write a Supportive Note   

Buy a beautiful card and, as your own best friend, write yourself an encouraging note of unconditional love and support.

Praise yourself. Review your goals. Include in your note reminders to use specific coping strategies to manage overeating. Keep your note with you during holiday celebrations. When you feel the impulse to overeat, find a private space and read your note. You’ll find comfort in knowing that support is only a note card away. 

5) Forgiveness 

For some, the holidays may include challenging family interactions and painful memories which can trigger emotional eating. As difficult as this may be, do the best you can to enter those situations with a forgiving state of mind. This will help you maintain a healthy boundary and release toxic emotions that can lead to overeating. 

Likewise, forgive yourself. Being accepting and gentle with yourself helps you confidently manage holiday stress and emotional eating triggers. The tendency to be upset with yourself for overeating melts away when you accept you did the best you could and let it go.

Source: LINK

Own Your Issues 

While the mass media is awash with a happy-go-lucky view of the holiday season, for some, memories of lost loved ones, family conflicts or financial distress is especially hard to deal with this time of year. Eating cannot solve any of these problems. Whether it’s fresh on your mind or happened years ago, give yourself alone time to think through your issues. Before you have to face uncomfortable interactions, including conversations, questions, and demands you may not feel equipped to address, think about how you can avoid overextending yourself physically and emotionally.  By owning your weaknesses and limitations, you’ll get comfort from facing your truth.  

The Me-First Attitude 

You come first. Despite the call to duty that many answer during the holidays, getting to the New Year with a smile on your face means taking care of you. That includes meeting your basic needs.  It sounds simple, but during this time children, spouses, friends and even co-workers have a myriad of demands to be met. Instead of letting them dictate your entire to-do list, ask yourself what you would like during this time. Whether it’s taking a long drive, buying a sweater, or redecorating your bedroom, think about how to satisfy your needs.  As my grandmother would say, a closed mouth does not get fed.  Give other people the opportunity to feed your needs.

Set Your Own Boundaries

Whether or not you are overweight, being around loved ones could also mean hearing a lot of unsolicited advice. Whether it’s what or how much you should or should not be eating or something totally unrelated to food, set your own boundaries for conversation beforehand. Some people are bound to bring up negativity, but you don’t have to play that game. Come up with a strategy to keep things as light as possible. Think of positive memories to reflect on or present neutral topics that are easy to hold people’s attention.

Don’t Get Bored

While it’s easier said than done, plan to avoid boredom. Whether you become the board game coordinator or arm wrestle referee, take advantage of the social setting of the holidays and plan to do something that is fun and exciting throughout the day. Adding a little exercise into the festivities is ideal, but you can also add trivia, storytelling, or a museum outing into the day to get you away from the table. By keeping your mind occupied on good times, you’ll enjoy yourself more and leave emotional eating behind. 

Seitan (SAY-tan)

Made from wheat gluten, seitan is generally used in products to mimic the taste and texture of meats.  If you’re a meat eater that ventured into a vegan or vegetarian restaurant to try the Hot Wings or Corned Beef, chances are your mock meat was made of seitan.  It is also used often in deli-style sandwiches and casseroles.  A serving generally packs anywhere between 18 to 24 grams of protein yet is low in fat and carbohydrates.  If you’re feeling adventurous try your hand at making seitan at home.

Tofu (TOH-FOO)

One of the most popular protein alternatives, tofu is the resulting curds from coagulated soymilk that is formed and cut into blocks. It is available dry and extra firm or fresh and flavored among other varieties.  A half cup serving of soft tofu yields 10 grams of protein and 94 calories with a fat content of about six grams. Often a major ingredient in veggie burgers, it is also added to soups, chili, and stews and may also be served with stir fry vegetables over grains like rice or quinoa.

Tempeh (tem-PAY)

The product of fermented soybeans, tempeh is generally sold in block form that looks similar to large Rice Krispie treats.  Tempeh has more protein per gram than tofu at around 30 per one cup serving.  Because it is more firm than tofu, it is generally baked or fried.  Tempeh has its own distinct taste as additional grains and extra flavoring are added to it.  Its calorie count stands at around 320 calories per cup and it has a substantial amount of calcium and iron to go along with almost 18 grams of fat.

What to Look For

The serving size of these protein alternatives vary widely across brands, so be attentive to how many servings there are per package.  Remember also that although all three are plant-based, they are processed foods, so be weary of their sodium content.  Some brands have up to a fifth of the daily recommended value per serving.

Source: LINK

What are Sea Vegetables?

Seaweeds grow in all oceans around the world. They play an integral role in the ecosystem of ocean coastlines. China stands as the biggest producer of edible seaweeds worldwide. Edible seaweeds are usually classified as green, brown, or red algae. The names of individual sea vegetables are more familiar to those who eat them on a regular basis. Some to look for are Wakame, Nori, Irish Moss, Kelp, Kombu, Dulse, Hijiki, and Arame. 

Eat Your Minerals

Sea vegetables should be enjoyed in small quantities because of their high concentration of iron and iodine as well as their tendency to absorb heavy metals from the water it grows in. While there is variance in the amount of vitamins and minerals that seaweed contain depending on the type and location they are grown, sea vegetables generally have ample amounts of calcium, B-vitamins, magnesium, potassium, and vitamin A. A ½ cup serving will run you anywhere between 15 to 30 calories and you’re looking at a good amount of soluble fiber as well.   

Sea vegetables You Already Eat

Many Americans’ association with seaweed is from eating sushi, as it is used as a wrapping, and as an ingredient in miso soup. But what you may not know is sea vegetables are used widely as food additives. You may have seen what are known as hydrocolloids in the ingredient lists of many processed foods. Agar, alginate, and carrageenan are the most common. The foods you may be eating every day that include these food stabilizers include soy milk, ice cream, mayonnaise, processed meats, margarine, diet soda, and low-fat spreads.

What to Look For?

You may have to go to health food stores or Asian markets to find a variety of sea vegetables. Although available fresh as in seaweed salads, they are generally sold dried and then reconstituted in water for at-home cooking. There are also powders and flakes available to add to soups, stews, and salads. The dried varieties have an indefinite shelf life and maintain their nutritious qualities. Well-known brands in America include Eden Foods, Maine Coast Sea Vegetables and Rising Tide Sea Vegetables.

20 Habits skinny people live by (:

Breakfast

2 Large Eggs

Protein 13 g

Calories: 192

Make it a Meal: ½ cup spinach cooked, 1 small potato, ½ cup honeydew melon

2 Slices of Turkey Deli Meat and 1 cup of Plain Kefir

Protein: 27 g

Calories: 228

Make it a Meal: 1 whole wheat tortilla, ¼ avocado, 1 cup romaine lettuce, 1 orange

1 cup cooked Oatmeal and 1 cup 1% Lowfat milk

Protein: 14.1 g

Calories: 268

Make it a Meal: 1 cup strawberries , 10 almonds

Lunch

½ cup Lentils

Protein: 9 grams

Calories: 115

Make it a Meal: 1 cup Brown Rice, ½ cup pineapple chunks, 10 cashews, ½ cup radishes

½ cup Canned Tuna

Protein: 19.7 grams 

Calories: 89.5

Make it a Meal: 1 cup Grapes, 1 cup jicama spears, 1 oz. of low fat cheese

Buffalo Burger

Protein: 20.7

Calories: 207

Make it a Meal: 2 slices of whole wheat bread, 1 cup of cucumber slices, 1 apple

Dinner

½ Chicken Breast

Protein 26.7 g

Calories: 142

Make it a Meal: 6-8 Asparagus Spears, 1 medium sweet potato, 1 tbsp olive oil (toss with Asparagus Spears)

3 oz. Salmon

Protein: 21.6 g

Calories: 155

Make it a Meal: ½ cup chopped hazelnuts, ½ cup red bell pepper, ½ cup quinoa, 1 cup butternut squash

1 Serving Tempeh

Protein:18.2

Calories: 196

Make it a Meal: ½ cup basmati rice,1 cup broccoli, ½ cup carrots

Snack

8 oz. Non-Fat Greek Yogurt

Protein 24 g 

Calories: 140

1 Serving Whey, Pea, Rice, or Hemp Protein Powder

Protein: Between 15 and 25 g 

Calories: between 100 and 150

Soybeans (Edamame)

Protein: 16.6

Calories: 188

Source: LINK