I WANT AN EASTER EGG!!

I WANT AN EASTER EGG!!

 

 

 

 

I love, love, love this time of year!!! Flowers are peaking out of the ground, the snow boots are going bye bye, melons are coming into season, and yes.....we get to color Easter Eggs!!!!  But how many of you out there leave them in your frig and end up throwing them out???  Don't!!!  Eggs are so awesome for you......gone is the thought that the egg is a "cholesterol bad guy."  Rather, we all now know that the egg is packed full of "eggstra" (corny, I know!) good nutrition.  Can we talk???

 

Nutritional facts about eggs you may not know:

 

• An egg of medium size typically contains 6 grams of protein and only about 63 calories.  Research has shown that the high quality of protein found in eggs, helps to keep people feeling fuller (satiety) longer and thus prevents people from reaching for an unhealthy snack.  The result....weight loss, because you are eating less.
• You can be an energizer bunny!!!  Eggs contain many vitamins and minerals that are required to produce energy in all of the wonderful cells in our bodies!! Who doesn't want more energy??
• Eggs contain Lutein and Zeaxanthin that can help prevent Macular Degeneration, an eye condition that can lead to age-related blindness. 
• Eggs contain Vitamin A, Vitamin B12, and Selenium, which all play a role keeping your immune system healthy. Cold....what cold??
• PROTEIN!!!  Eggs are one of the best sources of protein!!  Whether you are looking to build more muscle, promote weight loss, or simply increase your protein intake, eggs are a star in my book.  Yes, they contain fat too....the majority of the fat (38% monounsaturated ....the good stuff) is found in the yolk...but I'm not saying to throw out the yolk by any means though.  After all....all foods are good in moderation. 
• Now, if you can find eggs that have been enriched with Omega-3 Fatty Acid....even better!!  Omega-3-Fatty Acids are known to decrease Triglycerides in your blood.  Sounds good to me!!

So after the egg coloring bonanza with your family, eat your eggs!!!  Bring them to work as a snack....cut them up and put them in your salads......have them for breakfast....and know you are doing something wonderful for your body!





Ladies and Gentlemen..

May I Present The Magical

Chickpea

 

 

 

 

I know we have spoken about healthy snacking, but did you ever think about chickpeas as an option??  One of my favorite snacks are home made Roasted Chickpeas.  I'm sure they are not the first thing that pops into your mind when you think about snacking, but my husband loves them! The jury is still out on the kids....but I don't give up!!!

 

Let me give you a little background as to why this little bean should be at the top of your "Clean Eating" snack list.  Chickpeas, also known as Garbanzo Beans were originally cultivated in the Middle East and the Mediterranean, but you can find them included in Greek, Indian, and Italian foods as well.  Come on now, Hummus is all the rage and how many of you know that its made from Chickpeas??   I actually stand in the supermarket aisle staring at the endless varieties of Hummus while salivating like Wimpy waiting for a burger.....it reminds me of when I was a little kid standing in the local 7 Eleven candy aisle with a quarter in my hand and too many choices!!!  Remember those days??

 

Ok, back to current day Alison... so a chickpea is actually a legume and they are loaded with both protein and fiber....music to my ears, not mention my heart!!!  They also contain potassium, vitamin B-6 and vitamin C which collectively help promote heart health.   Did you also know that chickpeas can also help prevent cancer??  Chickpeas contain both selenium and folate.  Selenium is involved in liver enzyme function, which can detoxify some cancer causing compounds in our bodies and folate plays a role in the repair and synthesis of DNA which studies have shown can help prevent the formation of cancer cells caused by mutations in DNA.  Holy chickpea Batman!!!  And how about that fiber??  We all know that consuming a snack rich in fiber helps us to feel "full" longer, which also helps us to stop checking our watches for our next "feeding time." Works for me!!!  

 

Just to get you started on your Chickpea voyage, I'm going to give you my recipe for Roasted Chickpeas:

 

Here's what you'll need:

 

• 2 (15 ounces) cans chickpeas, rinsed and drained
• 2 Tablespoons Extra Virgin Olive Oil
• Vegetable Oil Cooking Spray
• 2 Teaspoons paprika (I sometimes use smoked salt or garlic powder, but the fun is you can play with the spices you use depending upon your taste so have fun!!!)
• Salt to your taste

Directions: Preheat your oven to 350 degrees.  Spray your baking sheet with the vegetable oil spray.  Next, after you have rinsed and drained your chickpeas, allow them to dry thoroughly on paper towels.  Once dried, toss your chickpeas with your olive oil, salt, and spices in a bowl.  Arrange the chickpeas on your baking sheet in single layer.  Place the baking sheet in the center of your oven for 50 minutes to 1 hour.  Make sure you shift the beans around at about the 30 minute mark.  Once the time is up, allow them to cool for at least 1 hour (they will get that yummy crunchy texture when they cool).  Now, enjoy!!!  I promise you that you will get lots of attention eating them as a snack.....I always offer them so people can try them and they are always pleasantly surprised!!!  I hope you are too!!  



SPRING FRUITS

ARE COMING!!!!

 

 

Last call for chocolate Valentine's Day hearts!!!!  If any of you are still staring at the carnage that is left over from Valentine's Day.......do as I did this morning......save yourself and throw it out!!  Don't be sad though, for all of the most awesome Spring fruits are coming into season!!  Apricots, blueberries, grapefruit, kiwis, strawberries, and pineapple are just some of the yummy ones.  Yes, I know that some supermarkets boast about having these fruits all year round, but if you're like me, it takes me forever to try to examine the containers of fruit from every angle when they are not in season, looking for the already in progress "scientific experiment".   But guess what.....soon I can just pick up the container and be comfortable knowing that I am not bringing home an "extra" life-form with me!!! 

 

Listen, I enjoy my chocolate during Valentine's Day week.......but too much of a good thing can become a bad thing.   Replace the sweetness of chocolate with the natural sweetness of delicious fruits.  Remember, eating a diet rich in fruits helps to reduce your risk for heart disease and may help protect you against certain types of cancers.  Not a bad reason to eat it....right??   Also, fruits are rich in dietary fiber which helps to improve the functioning of your digestive tract.......keeps it moving!!

 

So say "Bye Bye" to your chocolate heart and "Hello" to delicious Spring fruits!!!! 

 



NOTHING SAYS LOVE LIKE

A

CHOCOLATE COVERED

STRAWBERRY

 

 

 

Let me tell you something.....I don't care what size box of chocolates you buy...nothing says Valentine's Day better than a chocolate covered strawberry!!!   And no....I'm not talking about ordering the gourmet ones that are going to further deplete your bank account....I'm talking about getting down and dirty and making your own!!!  I don't know what Giada or Rachael Ray skills you possess, but guess what??? You don't need any!!!  It is so easy to make a beautiful display of chocolate covered strawberries that I know you are going to kick yourself for never trying!!

 

Let's start by making your list....don't forget to clip it on your GalsShopper (I hope you have one by now....it's amazing!!) and head to the store!  All you need to buy is a few fresh packages of beautiful strawberries, melting chocolate, and wax paper.  Some markets sell melting chocolate pieces and if yours does not, simply head to Michaels (any store that sells candy making stuff will do) or you can just melt chocolate chips. 

 

First, clean your strawberries by wiping them with a damp paper towel....this way they do not absorb too much water and let them air dry.  Next, melt your chocolate either in the microwave in a Pirex measuring cup or on the stove in a double boiler (I've done both ways).  Then, dip your strawberry by hand into the melted chocolate and place them on a wax paper covered tray and place them in your refrigerator (uncovered).  And guess what???? YOU ARE DONE!!!  You can place them in a nice Valentine box you can also find at Michaels or any craft store and just like that, you have the perfect homemade gift!  If you really want to get crazy....after dipping the strawberries in chocolate, you can sprinkle on all kinds of goodies likes mini M & M's, chocolate chips, sprinkles, chocolate crunchies, or even peanut butter chips.  Use your imagination!!!

 

O.K.....back on my nutrition box.....don't forget that strawberries are juicy little antioxidant powerhouses!!! So not only does this treat represent AMORE at this time of year, you will also be doing your body good and consuming a nice amount of Vitamin C!!   Enjoy!!!



 

HOLD YOURSELF

ACCOUNTABLE

WITH A FOOD DIARY

 

Let's face it, when we see something in writing, whether it be a review from our boss, a credit card statement, or a love note from our honey......when it's in writing, there is no running from the truth!! Well, the same can be said if we actually took the time to write down what we put in, or not put in our bodies on a daily basis.  I'm not saying get crazy and write down every gram of fat and calorie we consume.......that's not my style.  I'm saying to just simply write down what you eat, why you eat it, when you eat it, where you eat it, and who you were with!!   The 5 W's of truth......what, why, when, where, who with!!! Now say that 10 times in a row as fast as you can : )

 

In my experience, if you simply answer these five questions you will learn so much about yourself and your eating lifestyle.  You don't have to buy a fancy book at the health food store or book store.  Simply buy one of those "marble notebooks" we used to use in grade school or any note book will do and make your own diary!!  By keeping a food diary, you will learn so much about your eating style, what makes you "tick",  and will also make you be accountable.....it will make you think about your own behaviors and emotions.  

 

The 5 W's: 

What? - O.K...this one is simple, just write down exactly what you ate and the approximate amount.

Why? - This is where I need to you to dig deep and be honest....did I eat because I was hungry, bored, angry, sad, happy, and don't be afraid to list more than one reason if you have one.

When? - What time of day or night was it???

Where? - What was your location??  Car, couch, kitchen table, bed, work, store, outside?

Who? - Who were you with??? Yourself, coworkers, friends, family, husband, wife???  Sometimes you will notice a pattern with your food intake and who you are hanging out with.

 

The bottom line, you can't learn a "new" behavior or lifestyle as I like to call it, unless you understand your existing behaviors.  Look, I know we all want the very best for ourselves, including what we put in our bodies, and I would like to think that most of have a good idea as to what it is......it's just that we need to take the time to become better acquainted with ourselves.....we need to know US!!!

Please take the time to better get to know yourself and what shapes your eating habits and success will follow.  After you have done this for a month....you will be amazed as to why you make the food choices you make and how you can make positive changes in your life!

 



Mirror, Mirror

On The Wall

 

 

Mirror, mirror on the wall......do you think you are the fairest of them all???  How many of you out there look in the mirror and subconsciously state only all of the negatives things that you think you see?  You know who you are!  Well, I am asking you to try something new for 2016 and hopefully forever!!!  Instead of motivating yourself to eat clean and exercise based on self loathing thoughts or negative thoughts, do something good for yourself because you love yourself!!!  Yes, you heard me...change your lifestyle because you think you deserve the very best for yourself forever!! 

 

So many of us will only make changes in our lifestyle or commit to eating clean and exercise only when we think we have to because our jeans don't fit as well, or when we go to the doctor and they tell us our BMI (body mass index) is too high and we are overweight.  So we are only starting something based on a negative idea....what a way to start something!!!   Well, let's change this pattern and make changes in our lifestyles based on a positive thought......WE LOVE OURSELVES AND WE DESERVE THE VERY BEST OF EVERYTHING!!!

 

How many of you out there go and get your nails done every week because it makes you feel good and you deserve it??  And how many of  you go to the hairdresser like clock work because getting your hair done makes you feel good??  Nothing wrong with that..right?? YOU DESERVE IT!!!  Well, let's put wonderful nutritious foods into our bodies and exercise because we deserve it and it will give us the same euphoric effect!  I believe that if you start a lifestyle change based on a positive note....... like loving yourself and what you see in the mirror...what will now motivate you is "self love" !!   Nothing stronger than that!!!

 

                                                                                

 

 

The Fabulous

Flaxseed

 

 

 

 

Are you trying to increase fiber in your diet or perhaps just keep the "waste product" highway moving smoothly and efficiently???  Well I have a great solution......FLAXSEED!!! Not only is it loaded with both soluble and insoluble fiber, it's very affordable, which leaves more money for a cute dress!!   If you have a "slacker bowel" like many of us do......consuming just 2 tablespoons per day of this magic seed will turn your "slacker bowel" into SUPER BOWEL!!!  Let's face it, constipation is no joke...it comes with many hazardous pitfalls for your health.  The longer our waste products remain in our colon, the harder and more toxic it becomes for our body, so we want it out of us....on schedule!!!  It's a terrible cycle, the longer it remains, the harder it is to squeeze it out because all of the water is being absorbed, which can then lead to complications such as Diverticulosis and Diverticulitis.  Picture this if you dare....think of one of those long balloons clowns use to make animals out of (scary for some us!!)   Ok...stay with me....now pretend you are holding one of them in your hands and you are squeezing it and a big "bubble" pops out, this is what Diverticulosis looks like....small pockets that form in your colon when you "strain" to eliminate that can cause all kinds of good things to get stuck in and lead to infection or even worse....PERFORATION!!!.   I don't know about you, but I would rather consume more fiber to prevent this and your solution could be Flaxseed.  Although you can buy Flaxseed already ground, you can also buy it whole in the market and you could just grind them yourself at home in a coffee grinder, which is what I like to do at times.  I love to add my Flaxseed to yogurt, oatmeal, or even sprinkle some on ice cream.   All you need is just 2 tablespoons of Flaxseed per day to enjoy the benefits of good health and a super efficient bowel highway!!!   Lets not also forget the added benefit of saying goodbye to our "waste products" in an efficient manner.......A FLAT TUMMY!!!!!!!  I am sure we can all appreciate this!!!!  So lets see.....flat tummy, smooth colon with no bubbles or pockets, inexpensive, feeling of being full......I'm in!!!  So the next time you head to the market with your GalsShopper....don't forget to put Flaxseed on the list!!!