Making a Major Life Change

I've been going to college for four years in some sort of art related field. At first I was involved in the fine arts, and then in the industrial design industry. Yesterday, I made the decision to leave my school, take some time off and decide what I really want to do.  It was a very emotional day for me, potentially saying goodbye to a career path that I've spent several years working toward. However, the decision felt that it was the right one to make, and understanding that I needed to make a change was an important component to that. There were a few simple ways that I went about deciding to leave school, and I'll lay them out for...

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Review: Larabar Peanut Butter Cookie

I spend a lot of time at school, and am always looking for healthy snacks that I can have on hand so I can avoid the greasy, expensive cafeteria. Recently I got a few boxes of Larabar snack bars on sale at Target. One of the flavors I was most excited to try was the Peanut Butter Cookie. I am a nut butter fanatic so anything with peanuts, almonds, or almost any other kind of nut is usually a good thing for me.  I'll start with the basics about the bar. It has 220 calories, 12g fat, 23g carbs, and 7g protein. It has three ingredients, peanuts, dates, and salt. The Larabar company describes the bar as "It's like right out of the oven, only...

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10 Easy Ways to Burn 500 Extra Calories a Day

There are 3,500 calories in a pound. Burning or cutting out an extra 500 calories a day can give you a pound of week of weight loss, and this could be on top of what you're already putting in with your exercise! Here are some simple ways that don't take much extra thought to help accelerate your goals. Hold off on seconds. At least for about twenty minutes after you've eaten, if you're still feeling hungry, give your body just a few extra minutes to register that feeling of fullness. This is one that I'm guilty of a little too often, and giving myself a few minutes to sit or watch television would probably give my body the extra time it needs...

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Recipe: Honey Oatmeal Muffins

I'm generally not that interested in pastries. I don't like cakes or doughnuts, but when I saw a recipe that seemed simple, clean, and full of honey, I figured I had to give it a try. These muffins are great! Filling and not too sweet. They are a little dry, but I like that. If you wanted to moisten them adding in some unsweetened applesauce or a bit more honey would probably do the trick. I got this recipe from Jillian Michaels and  adapted it just slightly for what I had on hand. Ingredients: 3/4 cup rolled oats 3/4 cup whole wheat flour 3/4 cup all purpose flour 2 tsp baking powder 1/2 tsp salt 1/2 tsp ground cinnamon 1/4 tsp...

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Healthy Eating Out: Qdoba Mexican Grill

What I ended up with. Yum! Going out to eat can come with a lot of caveats when you are paying attention to what you use to fuel your body. I don't go out to eat nearly as often as I used to and a primary reason for that is because I simply will not eat a lot of what I used to. I thought it would be helpful if I used my experiences dining out and trying to make the experience as healthy as possible and posted them up here to help others out. I know that sometimes I find myself googling "Healthy ________ options" and when nothing comes up it can be frustrating. So by testing some different restaurants and options, I'm hoping to come up with...

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Easy Mistakes People Make During Yoga

Yoga is all about stretching out the body and working out kinks in your muscles while also relaxing and centering your mind. However if you find yourself feeling a little off after your practice these might be a few reasons why. Not timing your breath. Part of the mind to body connection of yoga is keeping a fluid connection between the way you are breathing and the poses. This is meant to center and calm you, but also make you very aware of everything that your body is doing. When you don't focus on your breath as well as your body you make yourself more susceptible to injury and less likely to get the full benefits of the practice. Pushing...

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All about Trans Fat

Nutrition labels can be confusing and deciphering what the ingredients and different percentages mean is too much for most people. So the majority of the population does not read nutrition labels and buys products based on packaging or perception of the brand. One sneaky substance on the nutrition label is trans fat.  Trans fat is made by adding hydrogen to oils and solidifying them. Trans fats are also known as hydrogenated oils, this is where the bulk of anyone's trans fat intake comes from (there are negligible amounts found in beef, pork, and a few others.)  This concoction was originally used to increase the shelf life...

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3 Things I Wish Someone had told Me about Healthy Living

For the past few years I've become much more invested in my long term health. I pay attention to what I eat, exercise, and try to be active in my everyday life. This did not happen overnight and it took some time for me to realize a few things that seem very obvious now. Here are a few things that I wish someone had told me when I first began my journey into healthy living. You'll miss the unhealthy things. Basically, when you eat crap you feel like crap. However, that doesn't stop me from occasionally wanting something that I know is full of chemicals and other horrible things. When the peanut butter cups at the grocery store are...

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5 Tips for Using Free Weights Effectively

Compared to the cost of a gym membership or buying your own exercise equipment, free weights are a relatively inexpensive option for strength training. They require very little storage space and are easy to upgrade when you are ready to increase your weight. There is no set guideline for how to use free weights, but it can be intimidating if you're just starting out. Here are some tips for how to get the most out of using your free weights. Choose the correct weight.  When purchasing weights make sure to give them a lift and try a few moves before purchasing. Weights come in different shapes and making sure that you can grasp the...

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Recipe: Cheesy English Muffin

I'm always looking for simple and easy recipes that I can make in a few minutes, or that can cook while I get ready to go or tackle another task. Awhile ago I stumbled upon a recipe for a spinach and cottage cheese melt, so I modified it to suit my needs and this is what I came up with. Ingredients: 1 english muffin (I use Thomas' Whole Wheat) 3/8 cup of cottage cheese (This is just a little less than half a cup, I found half a cup to be too much) 1 tbsp fat free feta cheese Fresh basil (dried works as well) Sliced tomato Spinach Recipe: Preheat your oven to 350 degrees. While the oven preheats combine the feta, cottage cheese, and...

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Healthy Meat Alternatives

As I've said before, meat is expensive. As a college student on a limited budget I generally avoid buying meat. So over time I have found recipes and substituted other natural products for the meat that would usually be found in the dish. I don't use tofu often so I won't discuss that here, instead I'll talk about healthy, natural, and somewhat inexpensive alternatives to using meat. Beans. Bean are probably the least expensive on the list. Especially if you buy them dried and in bulk. Although buying them in a can may be easier it is definitely cheaper to buy them dry, and you also avoid the toxins that can come with canned goods. I use at...

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Getting Rid of Stubborn Belly Fat

Having a little extra fat around the middle is a major source of frustration for many. Instead of focusing on the fat itself, focus on ways to trim it off your body! Here are a few quick tips to help you achieve the flat abs everyone is looking for. Hydrate. Drink as much water as possible. Water flushed out the system and helps the body to shed excess weight you may be carrying around your middle. Also, if you drink a full eight ounces of water before every meal it will help you to cut down on how much you consume during that meal, helping reduce overall belly fat. Keep an eye on your sodium. Excess salt in our diet is what causes...

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My Grocery Essentials

I try to only go to the grocery store once a week, and on this trip I tend to pick up most of the same things I did the week before. I try to make as many healthy and informed decisions as possible at the grocery store. Here is my list of essential items that I need to get through the week. Bananas. I eat a banana every day, I love them and they function well as an easy, portable snack. Spinach. I put spinach in nearly everything, and I love it for salads throughout the week. Carrots & Cucumbers. Another snack food that I try to keep on hand during busy school days. Apples. I love apples as a treat with some almond butter or as...

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Why I Don't Eat Red Meat (Most of the Time)

Meat is expensive, and organic meat is even more expensive. In fact, organic grass-fed beef is one of the most expensive items at the average supermarket. This is one of many reasons why I generally avoid eating red meat. More of the reasons to avoid non-organic red meat can be found below.  Overabundance. If you're not paying attention to what you're eating on a day to day basis you may be surprised by how much red meat you're eating. Before I started paying closer attention to everything I ate I would probably eat red meat two or three times a week, and that is still on the low end when compared to most Americans. The average American...

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Get 30 Minutes of Cardio in Your Living Room

If the increasingly cold weather is keeping you from the gym or your runs, there are some simple moves you can do from the comfort of your living room to get your hear rate elevated. Some of my favorite cardio only takes up as much space as you have between the couch and your television, here are some great moves to get you sweating. Jumping jacks. An old calisthenic move, but a highly effective one. Make it tougher by adding weights but only lifting your arms to shoulder height. Or try a Squat Jack, which is a jumping jack modified to be done in a squat position. Step-ups. Use any chair you have in your home, the higher the better...

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Fighting Sugar Cravings

I crave sweets pretty much every day so around holidays such as Valentine's Day, when eating sweets is pretty much expected, I can have a hard time saying no. When a piece of chocolate is within arms reach, I generally have to have it so mentally preparing yourself or having tactics in place that will keep you from overindulging can be helpful. Here are some tips and tricks to ward off sugar cravings. Eat often. Not eating regularly throughout the day will make you ravenous, and this will cause your willpower to go down and before you know it, you'll have eaten something you did not intend to. Eating on a regular schedule throughout the day...

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5 Reasons You're Not Losing Weight, and How to Fix Them!

Continuing an exercise and healthy diet regimen can become really discouraging when you stop seeing results on the scale. Many people will say they have plateaued and cannot get past a certain weight. Here are five common mistakes people make when trying to lose weight and how to correct them. You do not count your calories. You can eat as healthily as you want, but if you are consuming more than you are burning, then the weight will not come off. A simple Metabolic Rate Calculator can help you determine how many calories you burn throughout the day, keeping measuring cups and spoons readily available, and keeping a food journal...

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Quick & Easy Breakfast

Most mornings the last thing that I want to do is get up any earlier than I have to. So the ability to make something quick and easy for breakfast is very important. With every meal I try to get a good ratio of carbohydrates, protein, and healthy fats. Making an oatmeal breakfast bowl is a simple way to combine these macronutrients into a satisfying and filling breakfast. Ingredients: 1 packet instant oatmeal (I used Quaker Organic Maple & Brown Sugar) Small amount milk (for preparing the oatmeal, I use Unsweetened Almond Milk) 1 banana 1 tablespoon creamy almond butter 1 tablespoon plain granola (I used Back to Nature Classic Granola) Combine...

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Why Diet Soda is not a Healthier Alternative

Personally, I am of the opinion that soda in general can be just as dangerous and poisonous to the body as other drugs and stimulants. Especially when consumed in the massive quantities that Americans do on a daily basis. The per capita consumption of soda in American is fifteen ounces per day, with twenty-one percent of our daily sugar intake coming from these beverages. It has been well established that soda is toxic to weight loss and a healthy lifestyle, teaming with empty calories and excess sugar. But what about diet drinks? Many people think of these as a much better alternative to the standard fare, however they can be just as harmful,...

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Dieting Rules to Break

Everyone loves to eat, and that is why weight loss can seem so daunting at times. Many people think that in order to successfully lose weight you have to drastically alter everything about what you eat and how you live your life. However in most cases that is not true, living healthily has to be sustainable for the long-term, otherwise it will never function as a true change. There are guidelines given that can help you reach your goals faster, but here are a few ways to bend those rules a little bit to make them more attainable. Don't give in to cravings. This is one of the most common dieting rules, however it can also be one of the most difficult...

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Health Benefits (and Detriments) of Tea

Tea has been my go-to drink as of late. I find myself bringing extra teabags with me to school and work to make sure my cup stays nice and strong. I've been drinking more tea because I've been trying to limit my overall coffee intake and tea is a nice substitution. Drinking tea also has many health benefits. Clinical studies have found that sipping green tea can help to increase your metabolism. It does this by speeding up the oxidation of fat and improving sensitivity to insulin. Black teas have the highest caffeine content and have been shown to make the drinker more mentally alert and focused. This is similar to the effects of drinking a...

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Creating Time for Yourself

This semester is becoming the busiest of my time in college. Between homework and working part-time I hardly have any time to focus on activities that I enjoy outside of my design work. Creating this time for yourself is essential to cultivating a healthy lifestyle. Allowing yourself to relax and do something you enjoy is what keeps stress from taking over your life.  The first thing to do in order to create more time for yourself is to tap into what your body needs. Pay attention to how stressed or tired you are at certain times throughout the day, and when you notice a pattern in your stress you can incorporate small breaks to allow...

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