Weird Body Quirks: Why does the size on the tag matter so much?

           A few weeks ago, a friend of mine came home from a long day at the mall.  Excited to hear about her new buys, I asked in anticipation what clothing items she had bought, only to find myself shocked by her answer. “I didn’t buy anything,” she replied. “WHAT?! Nothing? Not even one dress? One shirt? WHY?” I asked, confused. (Yes, I admit when I go to the mall I come home with 5 bags but that’s besides the point.)  “’Cause nothing fit me in my size,” she responded. “And there is no way I was buying clothes in the next size up!”

            After that day, I really started thinking about size and how today’s society today defines everything by size. It’s as if size defines the person, or brands them in a way. There are the tiny size “0” model-like types, the petites, the “average size 8s” and the “plus-size” crew.

It’s funny how that tiny little number on the tag holds such a great amount of meaning to some people. After all, it’s a measly strip of nylon! And, yes, I’ll admit that I myself have been a culprit of this ridiculous thinking. I once refused to buy a pair of jeans because they were a size bigger than I usually wear. So instead, I bought the size too small that didn’t look nearly as flattering, hoping I’d squeeze into them some day.

            But why do we do this to ourselves? If you’ve been working out and feel good about yourself, then treat yourself to a new pair of jeans that you think you look great in, rather than a too-small size that temporarily make you feel great, but that you can barely zip. Otherwise, no one’s going to see your great figure anyway.  

            In the end, you have to remind yourself that every store’s sizes run differently and they are always changing. So, if an outfit fits you and makes you look slimmer, then go for the bigger size! I promise, no one’s going to know. And hey, cut the tag off if it really bothers you that much.

            And remember: sizes by all means don’t define who you are and don’t showcase your overall appearance. Remind yourself every once in a while that you’re absolutely beautiful just the way you are (despite your jean size). 

6 Ways to Slim Up Your Summer Salad

      Salads don’t always have to be a boring “diet food” with just iceberg lettuce, a tomato and a few cucumber slices thrown onto a plate. However, on the other hand, some salads (especially at popular chain restaurants) can pack on thousands of calories. But don’t fear: here are some tips to keep you salad delicious and healthy at the same time.

1.    Make Your Own Dressing:

Instead of pouring on fatty store-bought ranch dressing, try making your own dressing using an olive oil base.  

Whisk the oil with your favorite all natural 100% juice, like pear, pineapple, or raspberry to create a thick, delicious salad dressing in minutes. If you’re not a fan of the fruity flavors, simply top your salad with olive oil, lemon and a dash of salt and pepper.

2.    Pack on the Nuts

Ditch the fattening croutons for a variety of nutritious nuts. Nuts are packed with good fats and are a great source of Omega 3’s, which contribute to heart health and overall nutrition.

Be creative with your choice of nuts, changing it up from pine nuts, slivered almonds and chopped walnuts. They’ll add an extra crunch to your salad, and you won’t even miss those croutons after all!

3.    Say Yes to Fruits

Add fresh fruit to your salad, like chopped apples or fresh strawberry slices. Fruit, which is high in antioxidants and nutrients, will give you a nice, healthy energy boost for the day.

4.    Go Green

The greener your salad, the more nutrients it provides. Greens are a great source of important good-for-you minerals, including calcium and potassium. They also provide a variety of vitamins.

Fill your plate with a leafy green base, such as baby spinach or romaine. Then, pile on green vegetables such as fresh string beans, asparagus and broccoli chunks.

Side Note: Even though they aren’t actually green, tomatoes, avocados and black beans provide wonderful nutrients and health benefits as well.

5.    Spice it Up

Give your salad an extra boost by adding spices and herbs. Cayanne pepper, red pepper flakes and cilantro will give your salad (and your taste buds) a kick. Also, spices are known to boost your metabolism into high gear.

Experiment with delicious herbs as well, such as oregano, parsley and dill. In summer months, you can find fresh herbs for sale at local stores or gardening centers.

6.    Choose Your Protein Wisely

Forget the fried, fat-laden chicken and chose healthy, grilled chicken, fish or shrimp instead.

Vegetarian? Go for the whites of hard-boiled eggs or tofu, which is super high in protein and low in fat and calories.  

Mind Over Matter: How Your Mind Can Affect Your Body

             I used to be one of those people who, like many others, were obsessed with losing weight. My mind was consumed with thoughts of looking “perfect” and fitting into that dress hanging in my closet that I hadn’t worn in five years.

 I’d let my compulsive, negative thoughts take over and get to me so much that I’d weigh myself three, four, or sometimes even five times a day. My behavior was crazy. It was unhealthy.

 That’s when I recently realized that being healthy doesn’t have to be so stressful and difficult to achieve. Sustaining a healthy body shouldn’t feel like a never-ending, horrifying chore. It shouldn’t feel like work… it should feel good, shouldn’t it?

That’s when it hit me. So I made a vow to myself to try to stop all those “bad” thoughts and habits, and began treating my body a little more nicely, a little more positively. And that’s exactly when I finally started seeing some real results that I-and all of you-deserve.

Here are 4 simple steps to help you use the power of your mind to get the body (and positive body image) you’ve always dreamed of!

1.   Reward Yourself:

Holiday’s and birthdays shouldn’t be the only time for presents. If you’re working your butt off at the gym, or finally lost those last five pounds, pamper yourself a little. Buy yourself a new pair of running shoes or treat yourself to a relaxing manicure. After all, you deserve it!

Little perks like this will also help keep your mind in check and keep you motivated, making your workouts a little more fun. You’ll be more apt to continue with your routine as well!

2.   Be Your Own Coach

When it all comes down to it, in the end it’s just you and your mind. You can’t rely on anybody else to be your personal coach or cheerleader. Even if you have a personal trainer or gym membership, it’s up to you whether you go or not, or how much effort you put in to your workouts.

So, think positively and tell yourself “I can do this! I know I can.” If you lie in bed, putting yourself down or tell yourself you’ll never be able get out of bed for your morning run, you most likely won’t be able to. Remember: you’re mind is a very powerful tool.

Rather, have some faith in yourself and think you can accomplish anything, whether that’s running your first 5K or completing a Boot Camp course. If you envision it and imagine it, then more likely than not, you will do it.

3.   Be Easier on Yourself:

People (myself included) are far too hard on themselves.  Whether it’s pointing out personal flaws or stressing over those last few pounds, we are usually our biggest body-critics, and that’s no way to be. You wouldn’t tell a friend he’s fat and needs to loose wait, would you? Most likely not… so don’t be so hard on yourself.

You’ll be much happier if you think more positively about yourself, complimenting the things you like about your body. That may be acknowledging the fact that you have nice, toned arms or strong legs that enable you to run for miles. If you have trouble reminding yourself of these positives, make a list and look at it when you’re feeling down.

This will help you begin to love your body and make you a much happier person in the long run. And remember: be patient. Results don’t happen over night. But, if you stay optimistic and upbeat, you’ll see results much faster than if you were complaining and consumed with negative thoughts 24/7.

4.   Take a Breather:

Lastly, remember to relax. Your body and even your mind need a break sometimes as well. If you think too much about loosing weight or squeezing into those skinny jeans, you’re just going to get stressed out over it…and the results most likely won’t come.

But, if you continue to practice healthy habits and keep up with your routine, results will come much more quickly. And if you have a minor slip up, so what! Don’t beat yourself up over it.  Studies show that unhealthy stress can actually lead to weight gain, so take a breather. 

Whenever I stop analyzing my diet and give my mind a little “vacation,” I begin to see real results. In fact, when I went to Italy two years ago, I was stress-free and wasn’t thinking about my diet or exercise, and actually ended up loosing five pounds! So, I’m living proof that giving yourself a break can work for you too.

It’s like the old saying, “When you’re not looking for it, it will show up.” Well, that goes for your body as well. When you’re not thinking about it, you’ll start to see some results.

 

Melt in Your Mouth Banana Nut Muffins

I made up this recipe this evening, since I had a sweet tooth but didn't want anything too heavy. Bake this seemingly sinful (but oh-so not) dessert whenever you need a little comfort food. These melt in your mouth muffins are perfect for any time--and the ingredients are simple and light.

Recipe:

-1 cup corn flour* (or whole wheat flower) *I use corn because I'm sensitive to wheat

-3 ripe bananas (small to medium size)

-1 tsp. baking soda

-1/4 cup soy milk

-2 TB apple sauce (unsweetened)

-1/4 cup Ghiradelli 60% Cacao chocolate chips

-1/4 cup chopped walnuts (optional)

-1/4 cup organic sugar

-1 small egg (or equivalent in egg whites/beaters)

Mix well and bake on 350 for 12-14 minutes.

A (More)Heathy S'more

Want to make your favorite childhood campfire treat just a tad more healthy? Try this recipe for a more guilt-free treat...and embrace your inner-child!

-1 low fat honey graham cracker

-8 Ghiradelli 60% Cacao chocolate chips

-1 TB light cool whip 

1. Place 1/2 the graham cracker in the microwave for about 20 seconds, or until the chocolate melts. Add the cool whip and top with the other half of the cracker, creating  a delicious "sandwich."

2. Enjoy : )

Estimated Calories: About 90 

Put Leftovers to Use: Hawaiian Quinoa

So today I had leftover pineapple chunks from my afternoon salad. Instead of just throwing them out or eating them plain, I decided to use them to snaz up my dinner--and created a lovely recipe while doing so!

-1/2 cup quinoa

-1 cup water

-1 zucchini 

-1/2 small can pineapple chunks (drain the juice)

-1-2 TB olive oil

-cajun seasoning

-drizzle of soy sauce or hawaiian seasoning to taste 

1. Boil quinoa then let simmer for about 10 minutes covered (or until water is drained)

2. In the meantime, stir fry the zucchini and pineapple with olive oil

3. Add in the quinoa and top with the cajun seasoning and soy sauce 

Enjoy : )

Rachel's Berry Blast Banana Smoothie

Lookin for a lift to get you going in the morning? Power up your a.m. routine with this protein smoothie recipe. It's dairy free, high in protein and fiber (which keeps you full longer), and is filled with natural antioxidants! One more plus? It's super easy to make.

Recipe:

-1 cup light soy milk (I like Organic Vanilla or Silk's Light Vanilla)

-1/2 cup frozen blueberries 

-1 medium banana 

-1 TB flax oil

-1/4 to 1/2 scoop chocolate soy protein powder

Blend together in a blender for about 30 seconds and enjoy!

approximate calorie amount: 370