5 Must Haves: For a Nourished Diet

Shannah Messinger
5 Must Haves... for a Nourished Diet

Meet Shannah. Enviably healthy, gorgeous, sweet, you name it. We've known each other since college, where one summer we were roomates and parters-in-crime. I've always admired how much she likes to exercise; she even taught classes! We should all learn from her. And, through keeping in touch with her via Facebook, I know that even while she now lives in NY, she likes to keep an herb and plant garden when it's warm enough, cook fantastically delicious meals and she's still exercising up a storm. So when I learned that she started a blog of her own, called Little Earth Mama's Kitchen, imparting yummy recipes, sharing healthy tips and more, I just had to share with you. I've read all of her posts... they're worth a few minutes of your time. Promise.

Here, in her words, are her 5 must haves for a nourishing diet.

Proper hydration

We’ve all heard it before…drink eight, 8 oz. glasses of water each day. Sounds simple, right? It should be, but we just aren’t doing it. We get so wrapped up in our work and activities that we often neglect our need for hydration. The best way to see if you are properly hydrated is to... check your urine. The darker it is, the more dehydrated you are. Some tips to get that water down: keep a water bottle on your desk or in your bag, and try drinking one glass every hour. By the end of an eight hour work day, you’ll have 8 glasses down. You can also drink herbal teas or flavor your water with some lemon juice, orange juice, or my favorite…cucumber slices.
TAGG tip: another plus? The more h2o you drink, the more full you feel and the less you eat. Perk! Get this fab Bobble water bottle so you not only look stylish, but you can make all water purified and ready for you on-the-go!

Unprocessed food
Another saying we are all familiar with is, ‘You are what you eat.'  By eating processed food, you are feeding your body unnecessary chemicals. Do yourself a favor and toss any low-fat or low-sugar foods, which are loaded with processed ingredients. Opt for smaller amounts of full-fat wholesome ingredients. They taste better and are more nutritious than the fake stuff. Go ahead and use that butter, just in moderation.
TAGG tip: are you saying hell no because it's more calories? You don't have to get rid of everything cold turkey. Try one change at a time.

 Cut the salt
Do you ever feel bloated after eating a really salty meal? You aren’t imagining things. Salt increases fluid retention. It also raises blood pressure. Next time you're cooking a meal, skip the salt and try experimenting with different seasonings such as fresh or dry herbs (my favorite are thyme, basil, and parsley), garlic, spices, or even hot sauce. Next time you are in the grocery store, stop off in the spice aisle to check out all of the options.

A variety of fruits and veggies

Fruits and vegetables are loaded with vitamins, antioxidants, fiber and water. Remember, the more colorful fruits and vegetables you have in your diet, the better. Whether you eat them raw, roasted, or steamed, try to aim for five servings of fruit and two servings of vegetables a day. And, go for organic whenever possible.
TAGG tip: Roasting (and grilling!) is the best. Just heat your oven to 400 degrees, drizzle some olive oil and seasonings on your broccoli, cauliflower, etc., and stick it in the oven for 25-30 minutes (give or take, depends on veggie size).

Calcium and iron rich foods
Calcium and iron help to keep your bones strong and your immune system at optimum function. Calcium rich foods include spinach, green leafy vegetables, milk, yogurt, cheese, black eyed beans, sardines, papaya, oranges, and tahini. Some iron rich foods include leafy green vegetables, eggs, lentils, chickpeas, cashews, and tofu.

Now: Healthy Tips for Fall

Happy Monday! With it practically Fall (I just painted my nails dark navy blue, so it must be!), now is the time to find smart ways to stay healthy all-season long.

To preface: Before sharing weight maintenance or weight loss advice -- whichever you're seeking -- you should know that I'm a proud Weight Watchers lifetime member. I lost 35 lbs about seven years ago! I'm currently a bit higher than my goal, but it's hopefully temporary (due to some meds). I'll get back; we've all been there before, right? We're just all average gals wanting to look and feel our best!

Here's tips that I am confident will make a real difference:

 1. Don't drink your calories. Always my #1! Yes, you can have a glass a wine, a light beer, a cocktail, etc., but if you're really serious about dropping some lbs the easiest thing to do is to limit alcohol and wine and stick to water and other calorie-free options. While h20 is always best, feel free to opt for diet teas, lemonades and a soda here and there if it helps keep your cravings at bay and keeps you full. If you are going to have a glass though, you better damn well enjoy it! Just know that one 120 cal. serving is not the size of your x-large wine glass!

2. Be honest with yourself. See #1 about your oversized wine glass. You're not foolin' anyone, missy.

3. Count the BLTs: bites, licks and tastes. This is a Weight Watcher mantra that's so true. Just because you're only having a few bites, or a handful of french fries or onion rings from your partner's plate, doesn't mean it doesn't count (unfortunately!). Sorry. Truth hurts, I know.

4. If you can't control yourself, don't take even just one bite. I don't know about you, but I sometimes lack self control, especially around food. If I'm at a party, for example, and there's something decadent, I won't take a bite if I'm watching myself because once I know how good it is I'll want more. This way I can almost trick my brain into thinking it's not worth it. If you're not good at having just one bite, try it, it works.

4. Quantity eater? Me too. Find things to satiate you or keep you occupied. Feel like you need to munch on something while watching TV? Make a bag of 94% fat free kettle or butter popcorn -- my fav; eat an apple (love!), frozen grapes (just stick your grapes in the freezer for a while; so good), blueberries and others fruits; carrot sticks with hummus; or just chew gum to occupy your mouth (I dig the flavored kinds like Trident Tropical Twist).

5. Use a smaller plate. I'll be honest: I like seconds. I don't care if I had the most enormous first portion you've ever seen or one bite. I'll want seconds of pasta, cereal, veggies, anything! To curb my calorie intake, I often use our salad plates for my entree. It's all about the illusion; you're going to pack your plate regardless of the size. Plus, if you want seconds you can go for it, guilt-free!

6. Find exercise you love.  Don't love going to the gym? Don't! Take advantage of some cooling temperatures and go for a fast walk with friends. I got into running by going for walks, which turned into runs, with my roomie and a few other friends while living in Tampa years back. It was our time to gossip and to catch up without other distractions. So fun. It NEVER felt like exercise. Not for you? Try biking, pilates, yoga, or better yet... dance around your room like a crazy lady (we've all been there, don't hate!).


Me, enjoying a crepe in Paris!



7. Most importantly, enjoy what you eat! I totally believe in splurging, in weight 5 pounds more than I'd ideally love to because well, I love food and want to enjoy myself. What's the point of being a stick if you're miserable, right? Right! Just save your calories and fat for things you really enjoy, not mindless eating and drinking when you're not even really appreciating it. 

And worse case? Remember... it's just one meal! Don't give up or get mad at yourself. While all us gals joke about it, one meal really isn't going to add cellulite to our tush. It's about a lifestyle, not a diet.

Now, go forth, eat and conquer!

Quick Bites: Chocolate Under 150 Cals

Are you a crazy chocoholic like me? Seriously, it's an addiction. I can't end a meal -- sometimes even breakfast (shhh, don't tell!) -- without a bite or two of chocolate. Often I have just a few dark chocolate m&'ms or mini tootsie rolls that we have stashed in the pantry but sometimes I want something more substantial without loading on the calories. I'm awful at portion control so I typically don't buy big bags of things or 1/2 gallons of ice cream because I just can't stop! For example, I just purchased a box of Reeses cereal (it was on sale; I'm such a sucker!) and man is it going fast! It's actually a great snack (as are lots of other cereals, even the chocolatey ones) but I recommend putting it individual bags if you're anyone like me.
With all that in mind, here's a few of my under 150 calorie favorites, in no particular order:

Chocolate Vitatops (100 calories): Available now at major supermarkets, I still try to buy them at Costco or when they're on sale because they're a little pricey. Also, subscribe to their newsletter to keep in the loop about specials.

Jell-o Mousse Temptations in dark chocolate decadence: Love this stuff! The container's not huge, but it has a rich, satisfying flavor and it's thick and creamy; not at all what you'd expect for 60 measly calories! Plus, I often put a scoopful of fat free or low fat cool whip on top (and even a few sprinkles, if available) to really sweeten the deal... all under 100 calories total. Comes in four flavors.

Skinny Cow ice cream sandwiches and cones: I can't pick which one I like best. I love the peanut butter and chocolate sandwich and the vanilla and caramel cone. They're so good and clocking in at just 150 or so calories each? Yes, please. Plus, the magicians at Skinny Cow somehow infused a couple of grams of fiber in each, so for you Weight Watchers, many are only two points each. Yayyyy!

"Granola" bars: I hate to even refer to them this way because they're so much better than a wimpy oat-y sounding bar. These recs are as close to a chocolate bar as you'll get for half the calories and way less fat. Some of these even pack a good dose of fiber, important for your digestive system and to keep you full longer. Love these three:

• Fiber One chocolate granola bars: I mentioned these in a post last year. They're pretty common now and with good reason. Chewy, flavorful... and a pretty good size for about 140 calories! For the best bang for your buck, buy them at Target in the packs of 10 or 12; much better value than your local grocer. I also use coupons, but that's a story for another day.

• Clif Kid Organic Z Bar in Chocolate Chip or Chocolate Brownie (about 130 cal): YUM! These aren't huge but the chocolate chip tastes like you're eating a yummy chocolate chip cookie. I often pick these puppies up at Whole Foods or Target.
• GM's Golden Grahams Treats: NEW fab find. Just tested these because they were on sale, and well... because I have no self control. You're getting a sense of that, right? They're sooooo good. It's like eating cereal (my favorite food!), chocolate and marshmallow all together for just 130 calories. Good thing they're individually packaged!

And, if you're at the grocery store or market and MUST pick up something from the candy section, go for these:

M&M's pretzel: The whole bag has just 150 calories! Granted there's not 40 pieces in there but it's a satisfying portion. Plus you can have the psychological enjoyment of picking up candy from the store without feeling guilty. Who doesn't love that?

Mmm: Stay Slim Tips this Holiday Weekend

Woohoo, long holiday weekend on the horizon! That means fun in the sun and... lots of great food! Just because it's a holiday though, doesn't mean your body takes a break from counting those calories! I wish! As a Weight Watcher lifetime member (woot woot!), I know there are tips and tricks to getting by without going crazy. Here's just a few to keep in mind:

1. Remember that this meal, and this weekend, will not be your last one! You don't have to eat everything in sight. If I'm really watching myself I sometimes won't have one bite of the danger items because I know I don't have the self control to have just the one bite. But hey, maybe you're stronger willed than I am...

2. Heading to a BBQ? Beware! Opt for boneless, skinless chicken breasts, chicken kebabs, fish or lean steaks. Don't assume turkey burgers are lower in fat than regular beef ones, and totally offer to bring your own meat if the host if welcome to it. Then, you can bring your fav lean protein, or even Boca burgers! And, throw veggies on the grill. Corn on the cob, onions, mushrooms, eggplant, peppers, tomatoes... it's all yummy! Just put a dash of olive oil, salt and pepper on first and you're good to go.

3. Need something to munch on? Head to the veggie platter, dipped in hummus if it's there. If you're craving chips, seek out popchips. I wrote about them in a previous post. They're super crunchy and delicious and way lower in fat and calories than other brands... and have more flavor than the baked iterations.

4. Avoid mindless eating. It's easy to pop a few cheese cubes without even realizing, but trust me that your body will still tack on an a cool 200 or so calories. What a waste! That's a candy bar worth and you wasted it on cheese cubes! Look for fruit, veggies, low fat pop corn, chips and pretzels.

5. Watch out for those creamy sides. Potato and macaroni salads might have the word 'salad' but they're anything but healthy. Same goes for the coleslaw. Made with fatty mayonnaise, those puppies are laden with fat and calories. Go for field greens, pickles and other lower-cal options. If you eat these first, you'll be less likely to eat as much of the bad stuff.

6. Don't drink your calories! This is one of my favorite expressions. You can indulge in drinks, but don't waste 400+ calories on one of those creamy frozen ones. Opt for wine, light beer and cocktails with diet soda or low-sugar juices. Vodka paired with Fresca or LS Cranberry and a lime? Yes, please! And, some beers have 60 or so calories now. Also, be sure to drink plenty of water during the day if you're outside. Not only will it keep you hydrated, it will also fill you up.

7. Start moving! It's still gorgeous out in most parts of the country so take advantage and get a game of volleyball, Frisbee or bocce ball going, swim in the pool (or just do some leg moves while hanging on the side)  or take a sunset walk. My motto is, any movement is better than none at all!

8. And, last, but not least... if you mess up, don't give up! Maintaining a healthy weight and lifestyle is a lifetime commitment. I'm sure I've messed up all of these at some point but I've lost 35 lbs and I'll be damned if they all come back!