These are a Few of my Favorite Things

I am a bit of a health nut, or so some say, and I thought I should share some of my favorite healthy addictions. Throughout my day I try to eat small meals and maintain a balance. No cutting out any food groups for me.

I'm constantly on the go, running to and from classes, work, and studying, but finding time to eat right is still a big priority. Here are some healthy (but yummy) things I just could not live without!

Quaker Chewy Granola Bars-With only 90 Calories each and flavors like oatmeal raisin, strawberry vanilla, and dark chocolate cherry, I've always got one of these stashed in my purse.

Dannon Light & Fit Yogurt- The perfect refreshing snack at 60 calories, no added sugar and oh so tasty flavors. Try white-chocolate raspberry and mango-orange, yumm!

Special K Cereals- I am a cereal lover, could eat it for breakfast, lunch or dinner. Most of the cereals are 100 calories per bowl, low in fat and are full of good-for-you vitamins. I love Special K's, Protein Plus and Berries & Yogurt.

Orville Redenbacher's Smart Pop Butter- Great snack, high in fiber, whole grain, low in calories and fat. Perfect for a snack at the office or while relaxing in front of the TV.

Ground Turkey Breast- Making custom turkey burgers is a summer time favorite for me. Chop up some onion, green pepper, add seasoning, garlic, tbsp worcestershire sauce, form patties and throw them on the grill. Guaranteed hit and great alternative to a fatty burger! (I also make chili, spaghetti and tacos for a leaner dish.)

Also I buy bags of lettuce to make it really easy to throw together a salad to-go. Add some pre-chopped veggies and Oscar Meyers Chicken Strips in a tupperware, for an easy lunch that's healthy. Try the grilled, southwestern, oroven roasted chicken strips, they add flavor and protein to any salad.

Those are some great products to keep in mind when shopping healthy, but I never leave the supermarket without bananas, oranges, grapes or apples, fruit is the perfect on-the-go snack for anytime of day. (Freeze grapes and orange slices for a fun frozen treat!)

Balance is the essential ingredient to any diet, so when your shopping check out your cart, do you have veggies, fruits, dairy, whole-grains and protein? Want to know more? --> Mypyramid.gov

Lucky Number 3

I have always had the bad habit of eating too fast, but that isn’t as bad as my habit of eating everything (and then some) on my plate. I love to eat. I get pleasure from a great meal and a glass of red wine, but more recently caught onto my overstuffing habits!

Here are three simple solutions Fitness Magazine offers that have really helped me control calories and still enjoy my meals.

1. Leave at least three generous bites on your plate.
A little portion control can go a long way, Fitness Mag reports a study found that obese patients given a plate or bowl of actual portion size were almost four times more likely to have lost, at least five percent of their body weight, after six months. By leaving a few bites, you can often cut 40-60 calories from a meal.

2. Ban three high calorie foods from your diet.

• Skip the syrupy Starbucks: A grande low-fat caramel macchiato has 240 calories and 7 grams of fat. Instead, try a tall skinny mocha, fat free milk and syrup, eliminates fat and can save 120 calories!
• Split your bagel: A bagel is about 300 to 400 calories (and equals four slices of bread!) Lose half and cut 150 to 200 calories.
• Minus the Cheese: Save 111 calories and 9 grams of fat by replacing the cheddar on a sandwich for mustard, says Fitness Magazine.

3. Eat breakfast!
By eating about 300 calories for breakfast, you will likely eat 100 calories less daily. People who eat a morning bowl of cereal are less likely to become overweight than those who pass up their a.m. meal, says Susan Bowerman, assistant director of the UCLA Center for Human Nutrition. Also, you will have more energy and won’t be tempted to snack on high calorie foods throughout the day. Try one of these three to power up your morning, a bowl of whole grain cereal, an egg sandwich, or fat-free yogurt parfait.

The Skinny on Fats

Ever look at a food label and wonder what exactly is in all of those fats they list on the jar? Did you know some of those fats are good? It's important to understand the types of fats your body needs and the types that put you at risk of increasing your chances of disease, and your waistline.

There are four types of fats we eat almost daily, saturated, trans, polyunsaturated, monounsaturated.

According to the American Heart Association (AHA), saturated and trans fats are bad fats, tending to be solid in form, like a stick of butter or shortening. They increase the cholesterol levels in your blood, raising the bad (clogs arteries) and lowering the good (protects heart).

Eating trans fats significantly increase the threat of developing heart disease and stroke. It's also connected with the development of Type II diabetes, and can be found in donuts, french fries, and cookies, just to name a few.

Clearly it's crucial to limit the amount of saturated fats, and the AHA says to eat less than seven percent of total daily calories. (Translation: you really should be looking at labels and ingredients of what you eat!)

Polyunsaturated and monounsaturated are most often liquid forms (oils), and can be beneficial in moderation, to cholesterol. Monounsaturated fats often contains vitamin E, an antioxidant vitamin most Americans are not getting enough of. Foods like avocados, nuts, seeds, fish, and oils contain the good fats.

The AHA explains that both, poly and mono, provide essential fats that your body can't produce itself but needs– such as omega-6 and omega-3. These fats for healthy cell development; brain function, along with, natural growth and maturity of the body is assisted by the omega's.

Nevertheless, good or bad, all fats are 9 calories per gram; therefore a diet too high in fat will lead to obesity and other diseases.

The most beneficial way to maintain healthy weight is to limit the intake of fats and when possible, replace bad fats with good. Eating lots of veggies, fruits, whole-grain, high-fiber foods, fat-free and low-fat dairy products, lean meats, poultry, and fish is the best way to keep you diet low in fat reports the AHA.

Eating healthy doesn't mean giving up on some of the things you may truly enjoy. It's fine to indulge with treats but doing it sparingly is essential. The AHA gives great ideas on how to Live Fat-Sensibly, suggesting ways to snack, grocery shop, eat out, and cook within a healthy sensible means!

Also, check out sensible substitutes of fatty food you might be eating on the regular!

Okay, so now that you have the low-down on good and bad fats, you might wonder, "how much should fat should I be eating (or not eating) daily?"
The AHA provides an exact amount based on your age, weight, height and sex, with the Fats Translator! <<--Check this thing out! It's very interesting; it uses your specific body type to explain what fats you should be limiting in your diet and how to do it. Also gives great tips for keeping your fat intakes low for every meal!