3 Ingredient Breakfast in 7 minutes (including cleanup)

No one seems to have time to cook in the morning. The food industry is well aware of this issue and the market is full of quick breakfast items (bars, cereal, yogurt etc) but the thing is- I don’t love them.  I like warm, filling, substantial food to start my day. Oh and I want it to be healthy. Did I mention I don’t have time to cook, or shop for multiple ingredients?
This has led to new obsession- making an EGG BAGEL for breakfast.  3 ingredients- and can be made in 7 minutes INCLUDING clean up. Einstein has one- but you’re looking at 490 calories… read on to learn how to have your bagel & eat it too  for only 210 calories! 
Three ingredients:
Bagel: Ok fine- it’s a bagel thin :). Let me just start by saying- I’d pretty accepted that bagels and I didn't have much of a future (unless it involved shopping in the plus size section).  They’ve forever been one of my favorite foods, but I just “ couldn't go there” except for rare special occasions –I totally ate one the morning of my wedding. At that point the dress was either going to fit, or it wasn't!  Anyway- bagels had been a no no, until the introduction of my new morning staple- bagel thins! Weighing in at 110 calories, only 19 grams of carbs- they give me that bagel taste I love without the guilt. My recommendation- choose the “everything” version even though the wheat one is probably better for you. Totally worth it.
Egg:  The classic egg, not popular in the low fat days of the 90’s, but making a comeback. With 70 calories and packed full of protein, I've found that eating a full egg, rather than just whites keeps me full longer.
Cheese: Laughing cow light spreadable cheese wedge is my go-to.  35 calories, tons of new flavors (queso is a favorite!) Like spice? Add tapatio or other hot sauce to the cheese for an added kick. 

7 Minutes: So here’s the recipe- pop the bagel in the toaster (tip- turn down the toaster! Bagel thins toast/burn quicker than their thicker counterparts), while it’s toasting fry the egg (I like to break the yolk- personal preference) and then spread the Laughing Cow cheese on the bagel, pop the egg on top, cut in half and enjoy an egg bagel sandwich. Easy peasy. And, only 210 calories and it keeps me full till lunch!

Happy Breakfasting!

XOXO

Chel

PS: Key to quick clean up? Put soap and water in the pan right after taking it off the stove- it’ll sizzle and steam, scrub it around a bit, rinse and then you’re done. 
PPS: Interested in cleansing? Starting next Friday, I'm try a 3 day juice cleanse to jumpstart me back to healthy eating. This is my first one- so I'm excited to blog and share how it goes! www.coolercleanse.com

And I'm back! And married!

So, confession- I’ve forgotten how to eat well. I was talking to Brooke on the phone the other night, and told her I had gone to the grocery store and struggled, wandering the aisles attempting to find something healthy, tasty, and easy to make for dinner.  Her response? “umm why don’t you print one of your old blog posts and read it?” So I’m coming back to the blog to try and put the pieces together again.

Brief recap of my eating over the past 10 months I’ve gone without blogging! I’m sure you were all dying of suspense over whether or not the food-stressed bride got it together and lost 20 lbs  OR if the pressure had pushed me in the opposite direction and I ended up gaining weight before the wedding?

And the final answer is…  I felt good on my wedding day.  I wasn’t the skinniest I’ve ever been, and I never lost that magical 5 lbs everyone said would drop off the week of the wedding. But I managed to take off somewhere around 10 pounds and it was enough to let me feel pretty, but still look like myself. Ok fine, if you insist… I’ll share some pics :)

So, to get back to the reason I am so food ignorant lately- since I last blogged I’ve gone on a cooking hiatus.  First I joined Jenny Craig (don’t judge, it was desperate times).  It worked, however I didn’t feel good about the food I was eating. It may have been low-cal, but I wouldn’t call it “healthy”.  Following Jenny, Chris and I both did The Fresh Diet, which delivers fresh meals to your door daily.  Now THIS is a miracle worker.  The food is great, very healthy, and when I followed it strictly, I lost weight (meaning not drinking wine with it). Chris lost over 20lbs on the diet, which is amazing!

So, all of this leads me up to the wedding, October 8^th, a magical magical day, followed by an even more amazing honeymoon in the British Virgin Islands during which I ate, drank and relaxed to my hearts content.

Paradise in the BVI with my husband! :)

And now here I am, feeling like a beginner all over again, helplessly wandering the isles of grocery stores.   Now that the weddings over, it’s back to reality, time to just get back to living what I like to call “healthy” normal.  It’s enjoying life and food- but minding portions, planning ahead, and making good choices.  First step, re-reading old blogs!

XOXO

Chel

Keeping The Faith

Wouldn't you think there's nothing more motivating than an upcoming wedding to help get focused on eating right and working out? You'd be right. Kind of. It definitely makes you think about it a lot more. In fact I have been obsessively thinking about not much else lately.  But it's not motivating or helping- it's hurting.
I have been struggling.  I mentioned in my last blog post that I joined Weight Watchers- well I gained 2.5 lbs my first week.  Not something I'm proud of.  Not a fluke though either- it wasn't the program that was broken. 
The pressure of knowing that this big day is coming is getting to me.  Food in general is stressing me out.  I am constantly battling negative thoughts about being a "fat bride". When this mindset sets in it's easy to forget how much I know.  I know how to follow a diet. I know how to eat right.  I know how to plan meals and workouts ahead for success. I have the tools, but when I'm overwhelmed I lose this confidence in myself and feel helpless and out of control.
It's hard for me to even write this blog- but in a way it's part of me battling my demons.  I am GOING to to do this. And I'm going to do it without hating myself along the way.  The point a  wedding is not to be skinny, or beautiful. It's to publicly commit to the person you want to spend the rest of your life with in front of your friends and family- a wonderful once in a lifetime occasion.  And on that day- the most important thing is that I'm happy inside. And I won't be if I torture myself for the next 9 months.  Does this mean I'm giving up my weight loss goal? Heck no.  It just means I'm going to work on calming down and focusing on doing what I know, not on instant results. I'm going to give Weight Watchers a shot, really working the program and stick with it for a few months before deciding if it works for me. I'm going to make working out a priority and I'm going to keep my kitchen stocked with healthy options.  Most importantly, I'm going to trust in myself and my own ability to make this happen. 

My Points Calculator!

So- actions speak louder than words. I started last night with a healthy grocery trip and then this morning labeled EVERYTHING in my fridge with Weight Watchers points.  That way when I pick something up-even if I'm grabbing on the go, there's no mystery in what I'm eating. For breakfast I had peach Greek yogurt with a half cup Go Lean and sliced bananas mixed in.  It was delicious, filling and only 5 points. (I get 30 per day). Midmorining snack will be a TJ's mini fiber muffin (2pts) Lunch will be a sandwich thin with turkey, cheese, lettuce and mustard (7pts) afternoon snack of either one of my think thin mini bars (3 pts) or an apple and laughing cow cheese wedge (1pt).  Dinner tonight will be a chicken salad (6), because I've got book club and I want to save room for a glass of wine (4pts) and a few appetizers(3-5)pts.
So there it is. Not crazy, just smart balanced eating. Managing my mindset.  I know I can do this.
XO
Chel

Big News! (and Operation Beautiful Bride...)

SO HAPPY!!

I'm ENGAGED!! I am so incredibly happy to share that Chris proposed on New Years and I said YES!  If you've read the blog for a while, you'll see mentions of Chris pop up quite a bit. There has never been a day he didn't support me, tolerate me, or motivate me along my healthy living journey and I am so lucky and excited to share the rest of my life with him.
SHORT version engagement story (for the girls): We were flying to Denver for a fun New Years Eve weekend, and final Chargers game of the season. Chris had previously planned an outdoor proposal but it was 7 DEGREES out so plans changed into him booking me a pedicure in the beautiful spa in The Brown Palace Hotel where we were staying.  I still had my toes drying on the tub when he came in with roses, champagne and the most beautiful, perfect ring I've ever seen in my entire life. (Thank you http://www.antiqueengagementrings.com/ !!! )  It was an incredible proposal and I couldn't say yes fast enough. The rest of the weekend was a blur of fun, excitement, and romance in beautiful snowy Denver. A magical, happy, happy trip that I will never forget.
So... that being said, and this STILL being a health blog (I will try not to bore you with endless wedding planning details) I am obviously on to the next step- Plan Bride. 

I don't want to just look good on my big day, I want to look ridiculously amazing.  I want to look better than I ever have in my entire life. What does that mean? Getting to my goal weight, having buff bridal arms, and definitely a full blown hair and makeup team (you can't do it all yourself!).
Our wedding date is still being worked out, but the soonest would be this fall, which gives me at least 9 months to get my butt in gear which is PLENTY of time to make a big difference in a healthy way. 

So how am I going to tackle this challenge? I'm joining Weight Watchers! They have recently revamped their program to put more of an emphasis on healthy or whole food eating, while still using a Points system.  I've seen many friends on their previous points system lose weight, keep it off, and use the skills and tools learned in WW to maintain healthy eating. My main reason for joining is the accountability and progress tracking- a weekly weigh in is huge motivation for me. My first meeting is this Saturday- I'll let you know how it goes!
As for working out- I'm continuing Bar Method.  I'm trying to get there 4x week- and I am already SO much stronger than when I started.  I also signed up for the Camp Pendleton Mud Run in June.  This is a 10k course full of mud, obstacles, and screaming army Sargents.  I'm terrified but excited and know having this goal will motivate me to get back into running.

So that's what's new with me! Once the crazy engagement celebration weekend was over, these last few week's I've been focusing on getting back to healthy eating, food journaling and counting calories. The thing that's most amazing to me (that I had somehow forgotten) is what great food you can eat while still counting calories! This morning for breakfast, I had topped a piece of Ezekial toast with a fried egg and cut up chicken sausage and Laughing Cow light cheese- for a delicious and filling breakfast that was only 235 calories! And for lunch I had a frozen Amy's brand organic cheese enchilada with beans and corn that was SO cheesy and delicious for only 370. Get ready for lots of upcoming blogs with meal ideas, recipes and product recommendations! It can be fun to eat right. :)
XOXO
Chel
PS. Sad news on my NYE little black dress.  It was still too tight so I wore a different outfit instead (which must not have been too bad, Chris proposed after all :) Maybe I'll save the dress for my rehearsal dinner- by then it should be falling off!

Surviving the Holidays: 5 Strategies for Success

10 Days Till Christmas! Can you believe that? I'm back from New York- after a wonderful weekend of big fun, birthday celebrations, wonderful people, excessive SHOPPING, and more. Amazingly - I managed to eat decently and walked what felt like 10 miles a day!  Brooke was a wonderful & healthy hostess- she had pre-stocked her fridge with my favorite TJ's options, including a homemade mushroom pizza waiting for me upon my late night arrival! Such a great trip, I can't wait to go back!
I arrived home in the thick of the holiday season... and temptations are everywhere.  Cookies at work, chocolate at home (Chris!!) and social occasions what seems like every night of the week!
Here are my 5 tips to holiday food trap survival:

1. Make a Statement. Tell people you're trying to eat well.  That way it's more embarrassing and you're less likely to grab another cookie at the office or re-load your plate at the party buffet. 
2. Drink Smart. Although there are tons of fun holiday specialty drinks- most are loaded with unnecessary calories.  Stick to your usual, a glass of wine or a vodka soda is going to have a lot less empty calories than egg nog. Drink too much? Try my favorite new miracle cure for hangovers- coconut water. You can find it at Trader Joes, Whole Foods, and even some convenience stores. It provides extreme hydration which will leave you hurting less the next day- and hopefully lessen that craving for greasy hangover food! 
3. Stay Positive.  So you indulge and eat too much at a Christmas party. So what? It's not the end of the world.  Holidays have a tendency to derail dieters to the point where they just "give up" and figure they'll mend their ways after the New Year.  Don't give in to that- you are just as able to get right back on track the next day after a slip up and you'll have much less damage to undo with your New Years Resolution.

 4. Cook Smart.  If you're the one hosting the party- or Christmas dinner, you're in control.  There are lots of healthy substitutions you can make to even the most classic of holiday dishes that your friends and family won't even notice. Cooking Light is a great resource. Check out their holiday menus here:
 Cooking Light Apps
 Cooking Light Holiday Dinner Menus
5. Fit it In. Want to workout- but have no time to get to the gym? Try a Workout on the Go- which you can download to your Ipod for free from Women's Health Magazine! Workout Downloads.  Or make do with what you've got.  Fit in a power walk around the neighborhood to look at lights, or do some push ups when you get out of bed in the morning.  It all counts!
Most importantly, take time to enjoy your holidays.  They're not about cookies, candy,or even gifts, the holidays are about spending time with the people you love the most.  Make quality time with your friends and family your priority and thoughts of "sugarplums"will quickly fade to the background. 
XO
Chel
PS- keeping this quote in mind won't hurt either :) If hunger is not the problem, then eating is not the solution.

Ready or Not- Here I Come!

To NYC that is! Tomorrow morning I take off for a long weekend of fun, festivities and some quality time with my BFF Brooke.  We've got all kinds of Christmasy plans including a visit to Rockefeller Center and of course some sightseeing (code word for shopping! Don't tell Chris :)
I've been working out really hard this week in preparation for the trip and seriously, after only 5 Bar Method workouts- it's starting to come back to me and it feels AMAZING. I can literally feel myself getting stronger. I'm taking a class tomorrow morning before I leave so my muscles will be all nice and tired for my 6 hour flight.
Brooke and I skyped last night to plan our weekend and surprise, surprise, it involves a lot of drinking and eating! I'll be honest with you- I'm looking forward to all of it! I think what I'm going to do is make my goal enjoyment as opposed to bingeing. Basically I'll try to appreciating every delicious thing I eat and drink in reasonable portions but not eat as much crap as I can fit in my mouth just because I'm "on vacay!" (been there done that- came home to tight pants- I have a LBD to fit into!). 

Brooke- I like these ones!

I'm also bringing a pair of running shoes- Brooke has been into running lately (her BF promised her a pair of Louboutins if she runs a 5k- I'd be running too!) Hopefully we can squeeze a run in at some point- she laughed at me when I asked if we'd be running outside- apparently it's pretty cold there!  I'm already signed up for a Bar class the day I get back to help me get back on the working out/eating well path.  
I hope everyone has a fun filled, healthy weekend!!
XO
Chel

Weekends- Friend or Foe?

Friday is typically my favorite day of the week, but it's also a dangerous day when I'm being healthy. Looking back through my food journals there is a clear pattern of a work week full of writing down everything I ate- but come Friday afternoon it would suddenly be blank till Monday morning.  And don't think that's because I wasn't eating!
I do believe it's good to have a little flexibility with what you eat on the weekend, but there's a big difference between a little indulgence and complete abandonment of healthy eating. You don't want to undo all the hard work you put in during the week for two days of fun. Here's the plan:

Get a Healthy Start- If I start my day off with a big brunch, (which I LOVE to do, usually including mimosas) it generally doesn't end well.  So, I've signed myself up for Bar Method on both Saturday and Sunday at 8:30am.  That way I get to sleep in a little, get a great workout, and be home and ready for the day by 10.
Avoid Known Food Traps- It's a Sunday home game this weekend, so I'll be cheering on the Chargers.  I've been to enough games at this point to know that healthy options at the stadium are basically zero. So- although I will miss my favorite nachos, I'll eat  lunch before heading to the stadium and pack a few snacks in my bag as well.
Plan Indulgences- Chris and I have a date night tonight, and I'm so ready for a Friday night glass of wine (or three) I'm actually hoping the wine will help with my intense soreness from Bar Method this week. By planning in advance- I don't have to feel guilty about some enjoyment time.
Speaking of Bar- as I was driving there Tuesday for my first workout back I was thinking "this is so great, I can't wait to do this and feel good again" like it was some kind of relaxing yoga. Um I forgot how FREAKING HARD it is.  Yes I do feel good- AFTER the workout, but during it I'm sweating with every muscle in my body literally shaking thinking- why did I do this again?? It's amazing/depressing how far I've regressed in 6 months without it.  I can't wait till it starts to feel good again. I just need to focus on the benefits (detailed on right)... I can't wait! :)
Have a great weekend!
XO
Chel
PS. Congratulations favorite new parents, Amy & Doug!

I did something last night I would tell my friends NEVER to do...

I bought a dress that's too small. I don't need to lose 20 lbs to wear it- but it won't look great until I'm at least 5-10 pounds lighter. It was love at first sight. It's a classic LBD with delicate detailing and cut and gorgeous fabric. And it fits- it's just too tight in the hips/butt area. I'm making it my my official goal dress.  AND...  I'm going to post a picture of myself wearing it on the blog by New Years Eve.  Ok. Now that I've typed it- it's official. 
So... considering this is the holiday season of indulgence in food, drinks and excess... how exactly do I plan to do this?
Get My Buff Arms Back.  Once upon a time I used to flex excitedly and make Chris feel my arms after a workout.  Now, I flex and nothing happens... back to Bar Method for me.  Never EVER have I had anything firm up my arms (and rest of body) as much as that workout.  It's an expensive commitment to make, especially during this gifting season- but I'm considering it my gift to myself this year!
Plan Ahead.  For me- the number one thing that determines if I'm eating right or not is how much planning I've done in advance.  If I don't have healthy snack/meal options on hand it's SO much easier and tempting to just stop for takeout on the way home or grab a pack of peanut m&ms to get through the afternoon.  I am going to do a major TJs run and get all my healthy "necessities" and at least 4 healthy meals for the week.
Don't Give in To Stuff I Don't Love. During the holidays sugar is everywhere! Cookies, candy, fudge, cakes- it's all tempting.  But when it comes to desserts- I know what I like.  For this holiday season, I'm NOT going to eat sugary stuff just because it's there.  I'll allow myself a few of my holiday favorites (Russian tea cake cookies- I have not forgotten you) but I'm not going to eat things like gingersnaps, or pecan pie just because they are in front of me.
That's my plan so far.  No crazy diet- just mindful eating and working out.  It always works- it just takes commitment to stick to it. I think having a reason or goal to help you "be good" during this holiday season is important.  Does anyone else have any good holiday diet tips? Am I crazy for buying the dress?
XO
Chel

Cyber Monday DEALS.com

This is not health related- but some of you who know me well are aware of my slight shopping addiction. Specifically with a focus on SALES/DEALS. 
Here are the best cyber Monday offers I've seen so far- all of them are valid today ONLY- so get shopping!
The Limited: 40% off entire site and free shipping (great work clothes/jewelry/scarves)
Ann Taylor Loft: 40% off entire site and free shipping. Code: ENJOY (same as above- some cute sweaters!)
The Body Shop: 3 for $30 ANY products on their site and free shipping (amazing body butters/scrubs and I also like their sheer lip colors)
DSW: 25% off entire purchase and free ship over $35.  Promo code is: cyber25 (Riding boots anyone??)
Kate Spade: 25% off their sale items and free shipping. Code is CYBER25 (They have a BIG sale selection and some really affordable bags once you factor in the discount)
New York & Co: 50% off entire purchase and free shipping! I don't normally shop this store- but with a sale like that I checked it out this past weekend.  They had some great basics & accessories and CHEAP prices.
Macys: Buy one get one pair free BOOTS.  Love this. Buy a gift and one for yourself :)
Steve Madden: another shoe deal! 35% off and free shipping. Code is SMCYBER35. They have FUN sparkily shoes for the holidays.
Endless.com: $30 off purchase of $100, $60 off $200 or $100 off $300.  They have a great selection of designer handbags, shoes and accessories.
Ok- that's all.  I am actually FINISHED Christmas shopping already.  Which is good- but now I have to resist continuing to shop! I will live vicariously and share my deals with you :) Happy Shopping!
XO
Chel
PS. You burn 75 to 100 calories an hour just SHOPPING! Oh wait... online shopping probably doesn't count...

Summer in November

What to cook when it's 96 degrees in November?? Yesterday I was driving home from a work trip in LA in my cool air conditioned car brainstorming the great dinner I wanted to make when I got home. It involved sausage, pasta and homemade sauce deliciousness! As I ran my plan by Chris he said "you realize it's about a hundred degrees in our house right now?" ... all thoughts of winter comfort food were out the window. 
So- I did the next easiest thing- www.samthecookingguy.com on my blackberry and a trip to Whole Foods.  It's an unbeatable combination.
I went for the Tuna Mango Tacos-and here is the VERY simple and healthy recipe.

• 1 ripe mango, diced small
• 2 tablespoons red onion, diced
• 2 tablespoons fresh cilantro, chopped
• 1/4 fresh lime, squeezed
• 3/4 pound yellow fin tuna, uncooked and diced medium (I substituted albacore because they didn't have yellow fin tuna)
• 2 tablespoons taco seasoning (I used a spicy fish blackening seasoning we brought back from Charleston)
• corn tortillas
• 1 tablespoon oil 
• (my addition) half of a diced ripe avocado- added to the mango salsa topping.
• (my addition) 2 tbs of salsa added to the mango. 

Mix first 4 Ingredients and set aside
Heat oil to almost high
In medium pan and add tuna
Saute quickly & when almost done stir in seasoning
Put in a warmed tortilla and add mango salsa
That's all - ok, so it wouldn't kill you to add a little extra squeeze of fresh lime
It was so good! And I paired it with two fun sides from Whole Foods (their deli counter is a trap for me!) I got a cucumber greek salad and a grilled veggie cous cous, both of which we ate cold.  Served with a glass of chilled white wine and an episode of Modern Family...  it was heaven after a long hot day. 
Happy Weekend!
XO
Chel
PS- Sam the Cooking Guy is a GREAT local cook who offers the simplest recipes.  Every one I've tried has been delicious (Kate's Mom's Salmon is a favorite) and never excessive ingredient lists. I highly recommend checking them out.

Who Do You Want To Be?

“Life is not about finding yourself. Life is about creating yourself.” – Anonymous
Isn't that a great quote? Think about it for a minute. Really- why would your "self" just be out there floating around waiting for you to discover it? Doesn't it make more sense to think that you are creating who you are every single day with each choice and action?


If you look at your life this way- it's amazing how many more possiblites open up. Imagine if instead of stressing and searching for fulfillment from external sources- you woke up each day and took steps toward becoming the person you want to be. Imagine the difference you could make. 
How is this food related? Think about it- our bodies are one of the few things that we have 100% control over. You decide everything you put in your mouth, you determine when and how often you exercise. Most of us have a goal in mind when it comes to a healthy lifestyle, whether it's losing 10 lbs or fitting into your skinny jeans. Figure out what your goal is and then make the choices that will help you get there.

Create your own mission statement.  Who do you want to be? The potential is unlimited.  
XO
Chel

Surviving Candy Land! Halloween Strategy....

Yikes it has been a month since my last blog! It truly has been a crazy busy month of work, fun, healthy eating, non healthy eating, and just general life getting in the way!
But Halloween is practically here- and I wanted to pass on a few quick tips to help get you through the holiday!
Tip #1 Don't Buy Candy.  UNLESS you get a lot of tricker treaters in which case- buy a candy you DONT LIKE, and buy it THE DAY OF Halloween. Make sense? If it's not there- you can't eat it.  I once had a Halloween where I ate an entire bag of Reece's Peanut Butter Cups in the week prior to the actual holiday.  I had to buy more candy.  Embarrassing to admit- but true story.
Tip #2 Let Your Costume Motivate You.  If you fall in my age range- 20 to early 30 somethings- and you don't have children, chances are you are dressing up as "sexy" something.  "Sexy" nurse, bunny, Chilean Miner- you get the gist.  A cute outfit, minus coverage.  So- buy your outfit in advance and hang it in the front of your closet where every morning you are reminded that you want to make it look good!
Tip #3 Treat Yourself- In Moderation.  Easier said then done, but chances are you aren't going to be eating carrots on Halloween night.  Choose a number of pieces to eat and stick with it.  Enjoy them- don't gulp them down.
Tip #4 Read the Label. There is such a thing as "better for you" candy.  It's not stuff to eat 24/7 but check the nutrition labels of candy before making your pics.  Tootsie Rolls, candy corn, 3 Musketeers Bars, Now N Laters, Gummy Candy are all COMPARATIVELY lower fat and calories than their popular candy counterparts. 
Ok- that's all I've got!  Good luck this weekend and remember- even if for some incomprehensible reason you ignore my tips and give in to a candy binge this weekend- wars were not won or lost in a day.  That goes for healthy eating too. Forget the guilt and start fresh and healthy the next day!
XO
Chel
PS. Happy Bday Natty! Love you!

Mood Swings Got You Down?

Disclaimer- this is an article I wrote for one of the Health & Fitness websites I do content writing for- but they rejected it because they wanted less "natural" ways to prevent more mood swings and more supplements- so their loss = your gain :) Enjoy! 

A common problem for dieters is dealing with mood swings. A change in diet affects more than just your weight, it impacts your entire body including your mental health. Whether you've started a new diet, or simply feel like your emotional ups and downs have become a challenge for you to manage, natural supplements can be a great fix. Below are 5 natural supplements that can help prevent mood swings to keep you happy and healthy.

Sleep

Before considering supplements, take an evaluation of your current lifestyle.  Are you getting enough sleep? No supplement in the world can fix a mood swing problem if it’s caused by a deficiency of your bodies physical needs.  Sleep is one of them. The average adult needs between 7-9 hours per night.  Mood Swing Fix: Pay attention to how many hours of sleep you are getting and make sleep a priority on your to-do list.

Exercise

Exercise is a great natural mood booster!  The happy floating feeling of accomplishment you have after a tough workout, you’re not imagining it.  Exercise boosts the body’s natural endorphins which elevate the mood and leave you with a positive feeling that can last for hours. Mood Swing Fix: When you feel a bad mood coming on, lace up your running shoes and hit the gym.  Changes are you’ll feel better and at least more accomplished when you return.

Diet

What are you eating? Often times mood swings are actually our brains reaction to a blood sugar crash caused by eating processed, high sugar foods. Whole grain natural foods are less likely to have this effect.  Another dietary suggestion is get your leafy greens! Veggies are good for your body, but your mental state as well due to their folate content which is essential in the production of serotonin, a “feel good” chemical in the brain. Mood Swing Fix: Try cutting sugars and processed foods out of your diet for a week and see if your mood stabilizes.

Ok- so you’re sleeping 8 hours, working out, have your diet in check and are still moody? The following two natural supplements have been shown to have an impact on mood stabilization. 

5-HTP (5-hydroxytryptophan) is an amino acid with the main purpose of increasing serotonin productivity in the brain. The recommended dosing is 50-300 milligrams per day with effectiveness seen after two to three weeks.  A second herbal alternative is St. Johns Wart, a mood supporting supplement that has been around for decades and has shown great effectiveness in improving general mood and relieving the symptoms of depression.  Both 5-HTP and St Johns Wart are prescribed as prescription drugs in Europe, unlike the US where they are sold as herbal remedies commonly found at a health food store and are not subject to FDA regulation. Be cautious and make sure you are purchasing a high quality product and that if you plan to take either with existing prescription drugs; you run it by your doctor first. Mood Swing Fix: Talk to your doc if you are considering either of these and be sure to give them a few weeks to take full effect.

Don't Go it Alone... Host a Healthy Cooking Party!

Having a support system for weight loss is key.  What better way to motivate the people around you and share great diet "best practices" than by hosting a health focused cooking party and recipe exchange? Check out my article on how to plan one of these fun events here: 
http://www.3fatchicks.com/hosting-a-cooking-party-with-weight-loss-recipes/
XO
Chel

I Heart Kind Bars (and snacking!)

Kind Bars are one of my all time favorite healthy snacks.  So- when I saw that the geniuses behind them had created "mini" versions, I had to share! At only 110 calories, these are perfect, all natural quick snacks to keep in your purse or car for blood sugar crashes/starvation emergencies! They are made with 100% fruit and nuts, no additives. Best of all they're on sale on Amazon! I just bought a 20 pack of minis for $16- at 82 cents a bar- that's a steal.Yay for healthy snacking options!

XO
Chel

Seafood Frenzy

Sorry for the blogging break I was on a work trip to Maui! (I know- tough job right??) Although I did end up working most of the time- I was able to catch up on some much needed sleep, relaxation and healthy eating. I only WISH I would have brought my camera as I sampled some of the freshest fish that Maui had to offer at Mama's Fish House. Delish!
This week Chris and I had dinner at The Fish Market, and again the delights of the sea amazed me!  This time it was fresh oysters with shredded fresh horseradish and a heavenly mussel bucket with a creamy dipping sauce.
My recent seafood adventures have inspired me to try my hand tonight at a "Seafood Stew".  The recipe includes making your own fish stock which should be interesting- first I have to find a place to sell me fish bones. (not a joke). It has mussels, fish, clams, and more, all en-captured in a delicious white wine garlic broth that should be delicious to dip crusty bread in to.  Heaven.  I'll post the recipe if it's a success! Happy Weekend!
XO
Chel

Craving Pasta but on a Diet?

 Check out these three healthy alternatives! Hint- I've tested them all and they are delish and surprisingly easy to make (Zucchini is a personal favorite).  The key is finding or making a great sauce to go on top. I like to use a little ground turkey or sausage and some red pepper to turn up the heat!
http://www.3fatchicks.com/craving-pasta-but-on-a-diet-3-healthy-alternatives/

2 Simple Snack Ideas

This snack has LITERALLY zero calories.  Ok, 5 tops.  But it's delicious and satisfies a crunchy, spicy craving!
Celery & salsa.  Yep that's it.  Slice up some celery and start dipping!
I bet it would be delish to put one of the Laughing Cow Light cheese wedges (bleu cheese is my personal favorite) in the bottom. Even then it'd be less than 50 calories.

Simple idea  #2. Apple slices with lemon juice and cinnamon  Sounds a little bizarre, but it's tasty and good. Slice up an apple and squeeze a little fresh lemon juice on them and a sprinkle of cinnamon.  Low calorie but great for variety when a simple apple sounds boring.


XO
Chel

Back To Basics

As I mentioned in a previous blog, I've been doing some "content writing" for health and fitness websites.  Well today my editor sent an article I had written back to me saying that I cannot write in the first person.  Oops! But I LIKE talking about myself and my point of view :). I realized I must be pretty overdue for a blog, where I am free to say "I think" as many times as I want.

Healthy? Not necessarily.

So what have I been thinking? I think I need to focus.  Lately I have been all over the place with my eating without a real plan.  Some days I do great all day, then come home and snack till dinner. Other days, I eat poorly at lunch and then the rest of the day seems like a free for all. Other days, I eat great and wake up feeling good the next morning, but one day of healthy eating does not a flat stomach make!
I knew I was in trouble the other night when I had dinner out with friends and although a french dip sandwich was calling my name, I decided to be "smart" and order the soup and salad.  But then I ordered a tomato bisque and Cesar salad.  I forgot to request the dressing on the side, and when the salad arrived, it was coated in dressing, topped with cheese, and covered in croutons.  The bisque was so rich it was almost oily.  I probably would have been better off with my original sandwich craving! It felt like amateur hour and I realized how out of practice I was at being a conscious eater. A few months ago I would have reacted differently in the same situation and done one or all of the following:
-Ask if the restaurant had nutritional facts for their food (it was a chain, they should)
-Ask for the dressing on the side. (or don't get a Cesar in the first place)
-Hold the cheese/croutons
-Ask if the soup is cream or broth based.

Don't worry I promise to eat more than this!

Maybe the extra questions would have made me annoying to the waiter or even possibly my dining companions.  But it would have been worth  it to not have to feel guilty after eating soup and salad for dinner!
Anyway- my goal for September is to get back to basics.  Conscious eating and portion control.  Know what's in my food and if it's worth eating. For portion control, it's making sure I'm eating a reasonable portion if it's healthy food, and a small portion if it's an indulgence. 
What are your keys to healthy eating? Is focusing on a few things a good idea?
XO
Chel

Corn vs Flour Tortillas

Want to know which is healthier, and why? Check out my article here:




http://www.3fatchicks.com/corn-tortillas-versus-flour-tortillas-which-is-healthier/