To prevent weight gain, always check this first

The other night I went to Lazy Dog Restaurant planning to have the Ginger Soy Salmon with brown rice, but decided against it when I saw that this entree contains 1050 calories. Wow! Who would have thought such a healthy-sounding dish has that many calories. I’m so glad that I checked the nutritional information before ordering. I chose the Spicy Thai Chicken Salad that has only 440 calories instead. That salad was flavorful, spicy, and crisp. It was delicious and I plan to order it again the next time I eat there.

Thank goodness large chains are now required to list all calories, fat, salt, carbs, fiber and protein; and provide this information to customers when asked. At P.F. Chang’s, the Chicken Lettuce Wraps are 530 calories and that’s just an appetizer! I used to get the combo Lo Mein at P.F. Chang’s, but I had no idea it’s 880 calories and has a whopping 3400 mg of salt. No wonder I was stuffed and thirsty afterwards! Another dish I used to get every time at the Cheesecake Factory was the Luau Salad, but I’m not ordering the dinner portion anymore at 800 calories.

Remember to look over the nutritional information or ask how the dish is prepared the next time you go out to eat. Knowing this data can either help you gain or lose weight. At least now, the choice is yours!

Do you miss parmesan cheese? I found a great substitute!

Parma
If you are avoiding dairy, I have some good news. There’s a healthy vegan parmesan cheese you can buy at many heath food markets. It’s called Parma. My kitty likes cheese and wanted some too. You can sprinkle this on your pasta, or add it as a topping to any dish that you normally would add parmesan cheese. I used it in a vegan gluten-free mac and cheese dish which turned out creamy, zesty and delicious. My dairy-loving guests couldn’t believe it didn’t have any cheese!

How much protein & how many carbs should my pre & post-workout drink have?

Your pre-workout or post-workout drink should have twice the amount of carbs in comparison to the amount of protein. My smoothies typically have 30 or 45 grams of carbs, with half of those grams as protein. For instance, a banana has 30 grams of carbs, so I will put 15 grams of protein powder in my shake. Since a typical scoop of protein powder has 20 grams, I just use 3/4 of a scoop.

If I have a cup and a half of mangoes, which is about 45 grams of carbs, I’ll add a full scoop of protein powder that contains 20 grams of protein. Now that you’re fueled up with the right combination of protein and carbohydrates, start your workout!

How to get rid of those last stubborn pounds

You’ve done everything right but those last pounds just won’t come off. You eat clean: no fried foods, low-fat meats and dairy, whole grain, lots of vegetables. You exercise 4-6 days a week. You do a lot of cardio. You eat the right about of calories, but that extra fat just won’t budge. It’s so frustrating! Don’t give up though.

There’s only so much cardio a person can do. You want your body to be a fat burning machine and the best way to do that is by building muscle. For the women out there, don’t be afraid of getting too buff, you just don’t have the genetics to get big. I did three sets of 95 pound squats this week and my legs are lean.

Forget about the 3 or 5 pound weights, those aren’t going to do anything for you. Use those for your warm up. Be smart though, start small and build up. In time, you’ll be squatting your own weight and be a fat-burning machine!

Yoga for Stomach Pain

When ginger ale, ginger tea, Pepto Bismol and/or chamomile tea doesn’t help when your stomach hurts, try 20 to 30 minutes of gentle yoga. You should feel relaxed, calmer and pain free when you’re done.

How to make triceps kickbacks more effective in two seconds

We want our triceps to be firm; no flapping allowed! The trick is the two-second hold. I like to focus on one arm at a time. Stagger your feet, one foot in front and the other further back. With one dumbbell in the right hand, place your free arm (the left) on your left quad, bending over so that you are parallel to the floor. Keep your lower back tight. Pull the weight up and stop when your arm is bent at 90 degrees. Then press the weight back, towards the ceiling. At the top, hold for two seconds. You may need to start with a lighter weight than usual since it is much harder to hold the weight against gravity for two seconds. Try to do three sets of 10-12 reps, switching weights to the other hand with each set. You’ll have stronger, sexier triceps in no time!

Pea Protein

pea protein
I’ve been looking for a vegan protein powder that doesn’t have any flavoring or sweetener and I finally found it. This Pea Protein from Nutra is a lot less grainy than other green protein powders and no strong flavor. I like to use this when I don’t want to change the flavor of my fruit smoothie. When I make a mango fruit smoothie, it doesn’t need any sweetener since mangoes are sweet enough, so this protein powder is perfect. Sometimes I use half a scoop of this pea protein powder with half a scoop of a sweetened vanilla protein powder which works well when using fruit that could be sweeter, or if you add greens to your drink and want to cover up the taste of your bitter greens.

Vegan Mango Green Smoothie

I made this smoothie this morning. I thought it was really delicious and wanted to share it with you.

1 cup frozen mangoes

3/4 scoop MRM Veggie Protein

1 cup cold water

a handful of washed spinach

Mix in blender until smooth. That’s it. It will be a pretty green color and will have the fresh sweetness from the mangoes.

How to heat corn tortillas with less fat and calories

I love flour tortillas, not the whole wheat ones. I like the ones with no fiber and no nutrients. Why do we always enjoy stuff that’s bad for us?

Always trying to eat healthier, I now let my brain pick the groceries instead of my sweet tooth. The way to make the dry corn tortillas you buy at the store soft is to fry each side with oil, but then I’m just adding fat and calories. That’s not good either.

I’ve finally found a way to heat up corn tortillas so that they are soft and delicious with just the right texture. Turn on your oven to broil and place the corn tortillas on the rack, about 6 inches from the heat element. Spray the top of each tortilla generously with olive oil. Close oven and check every 15 seconds. When the oil bubbles on top, flip over and spray other side with olive oil. The second side should be done on about 10-15 seconds since the oven is already hot. That’s it and no mess!

Vegan, Gluten Free Snack

Vegan, Gluten Free Snack

This flavor, Cashew Caramel, of Go Macro Macrobar is delicious. It’s 260 calories. Eat half between breakfast and lunch and the other half between lunch and dinner. This way you get a treat without adding calories

%d bloggers like this: