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Onelife Fitness News & Articles | Nutrition (3)

OVEREATING? Maybe it's not your willpower!

Summertime is a great time to watch your weight when there is a plentiful supply of healthy fruits and vegetables, grilled foods, and active outdoor living. When you succeed at eating healthy foods and avoiding junk, you probably attribute the bulk of your success to your ability to resist unhealthy impulses, the sheer power of your mighty will. Likewise, when your healthy eating disappears, and you start to regain the weight you lost, it’s your inability to exert self-control that takes much of the blame.  That’s the common belief, that willpower is the most important ingredient for life change. Without it, the truism goes, you won’t be able to stay the course during any big transition—whether it’s weight loss, a job hunt or even improving your marriage.

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10 Reasons to “Quit” Sugar

Sugar is one of the most harmful ingredients found in processed foods today. While the list goes on and on as to why you should go “sugar free”, check out my top 10 reasons to “quit” sugar.

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Summertime Greek Yogurt Snack

 

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GRILLED CHICKEN WITH ROASTED TOMATOES

The tomato mixture with the tangy lemon marinade complement either grilled chicken breasts or thighs, or tuna steaks. Roast the tomatoes while the chicken or tuna marinates. Garnish with fresh parsley. Enjoy this summer or all year long!

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TANGY MUSTARD COLESLAW

This light and crisp, not-too-creamy coleslaw salad is great with any barbecue meal: beef, chicken, or fish! Add a dash of hot sauce to mustard mixture for extra spiciness.

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Cauliflower Biscuits and Carbs

  Cauliflower biscuits? Ew, gross!Just give me a regular, carb-loaded, buttery biscuit! Did you think the same thing when you read the title of this blog?  Don’t rule out this white, nutrient-dense vegetable just yet! It has multiple benefits in bettering our overall health include fighting cancer, boosting heart/brain health, detoxification and anti-inflammatory properties. Not to mention being loaded with multiple vitamins and minerals. Cauliflower is a great alternative to consider when you are trying to lower your carbohydrate or calorie intake. Carbohydrates can have two important purposes: they may either be used for immediate energy or they may be stored in the liver and muscle as glycogen. If we are saturating our bodies primarily with carbs, or consuming more calories than  we burn off, this means that the glycogen in our liver will be converted and stored into fat for long-term use. Since carbs make up the bulk of the American diet (think pizza, pasta, bread), this could easily be used to explain the obesity epidemic across America. Lots of us are not only eating TOO MANY carbs (portion sizes anyone?), but we are also making TOO MANY unhealthy eating decisions when it comes to our carbohydrate choices. As some might know, carbohydrates can be high in calories; and excess carbohydrate consumption, or any excess macronutrient intake for that matter, can lead to progressive weight gain over time. So how can we help ourselves in finding ways to better our health and reach our goals? By making smarter food decisions!   Cauliflower does contain carbs; BUT to keep it simple, these are GOOD carbohydrates we are consuming. Fruits, vegetable, legumes, whole grains, etc. are all examples of nutrient dense carbohydrate choices you should incorporate into your diet. We should all try to work on avoiding sugary, refined, and processed foods as our main sources of fuel from carbohydrates. So ditch those  pop-tarts, ice cream, soda (yes even diet soda)... Lets look at an example.  100g of white rice packs 130 calories, 100g of cauliflower only has a mere 25 calories! Watching our calorie count as well as what types of foods we are putting into our bodies, can help with you reach your health and fitness goals. Cauliflower Rice has been all the rage lately but this cauliflower biscuit recipe is one of my all time favorites. The recipe is quite simple and is a courtesy of Cooking Light. Try it out the next time you're meal prepping or need to increase your healthy carb intake!  Ingredients 1 cauliflower head, leaves removed 3 garlic cloves, minced 1/3 cup nonfat Greek yogurt 1/2 cup cheddar cheese, shredded 2 eggs 2 egg whites 1 teaspoon kosher salt 1/2 teaspoon black pepper Step 1: Make Mashed Cauliflower Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy. Step 2: Mix Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Nonfat Greek yogurt, salt and pepper and mix together. In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture. Step 3: Bake Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown. Makes: 24 small Biscuits. Serving size: 2 Biscuits CALORIES 51; FAT 2.5g (sat 1.3g, mono 0.8g, poly 0.2g); PROTEIN 4.4g; CARB 3.2g; FIBER 1.0g; CHOL 36mg; IRON 0.4mg; SODIUM 227.5mg; CALC 56mg      

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Perimeter Shopping for Fresh Foods

Unless you have been under a rock, you have most likely at some point heard of perimeter shopping at your local grocery store. What does this mean exactly and is it something you should consider? Perhaps! Perimeter shopping refers to the method of grocery shopping where the consumer shops the outer perimeter of the store and avoids the innermost section. The theory is that most stores keep their fresh produce, refrigerated, and frozen sections on the “perimeter” of their stores. If one was to shop ONLY the perimeter, they would be less likely to encounter packaged, processed, often high in sugar goodies usually located in the center isles.

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Lightened-Up Zucchini Bread

Try this lightened up version of a summer favorite and enjoy! Ingredients: 1/3 cup melted coconut oil 1/2 cup organic blue agave 1 and 1/2 teaspoons pure vanilla extract 1 and 1/2 cups whole wheat or oatmeal flour  1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1 teaspoon ground cinnamon 1 large egg, at room temperature 1/2 cup  plain Greek yogurt, at room temperature 1 cup shredded zucchini, squeezed to drain liquid Directions:

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Produce by the Numbers

Are you tuned in to how your produce is grown? Here are some quick, easy-to-remember tips on how to tell if your produce is organic or has been altered. 

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Do's and Don'ts: Post-Workout Nutrition

No matter how many or what types of workouts you’re getting in each week, it’s your nutrition that plays a starring role in determining your fitness gains. Don’t neglect this critical aspect of training! A proper post-workout meal will help to build and repair muscle, decrease stress, replenish energy stores, and keep your metabolism stoked for the rest of the day. 

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