Happy New Years lovers! Make those healthy 2014 resolutions and stick with them! May this be your sveltest year yet!xox

Happy New Years lovers!

Make those healthy 2014 resolutions and stick with them!

May this be your sveltest year yet!

xox

(Source: beconinriot.com, via lifeontwolegs)

Food and Drink Trends for the Winter Holidays | Gather

(Source: svelteandhealthy)

GO BRONCOS! 
& yay football <3 —and football players (;

GO BRONCOS!
& yay football <3 —and football players (;

Sushi: Exposed.

svelteandhealthy:

Sushi has made quite the impression on the growing health-conscious public in being one of the healthiest foods to eat and a perfect way to indulge ourselves when eating out given its quirky sushi-go-round cafes and playful social aspects. 

HOWEVER! Sveltethy is here to burst your bubble once again… sorry. 

Don’t be fooled by sushi’s cute and innocent appearance…imageAlthough japanese cuisine is considered some of the healthiest in the world, ‘westerners’ have the tendency to fatten, sweeten, and salten foods to the point of making healthy things, well… unhealthy. 

I went to our local grocery store yesterday to do some shopping, while on my ‘healthy choices’ endeavors I picked up a package of sushi made at their deli thinking it could be a quick and easy lunch for the afternoon. Hoboy… I looked at the ingredients of what simple avocado rolls had and its apparently packed with corn syrup, a series of other refined sugars, and strings of long unpronounceable chemical names amongst— and often before— the three ‘main’ ingredients. And I thought I was eating avocado, white rice, and nori… so much for supermarket rolls. 

Fear Not!
HOW TO EAT SUSHI MORE-HEALTHILY
+ DOs

  • start with miso soup or a salad: starting with miso soup (although it is high in sodium) or a salad with fill you up a bit before you receive your plates of sushi, making you inclined to eat less of the stuff image
  • eat with chopsticks: eating with chopsticks, though it may be a conscious endeavor for many of us, will cause us to eat slower. Rather than scarfing up our food and left wanting more, chopsticks will make us delicately work for eat bite. image
  • sample some soba: having dishes with soba rather than the traditional white rice is a great high-fiber, high-protein alternative to the usual medium that japanese food is with served with. image
  • choose sashimi over maki: Sashimi is raw fish served without rice, whereas maki sushi is served with rice and wrapped in seaweed. Personally, I don’t like raw fish and only order vegetarian rolls, so I just stick with the brown rice requests instead. image

  • use reduced-sodium soy sauce: keep in mind, reduced-sodium soy is not low in sodium, but it has at least 25% less sodium than the regular sauce. Reduced-sodium soy still has around 600mg.image  
  • eat the ginger!: The pinkish stuff on the side isn’t just a garnish. Ginger helps boost the immune system as an effective antimicrobial and antiviral agent. It’s also a great source of potassium, magnesium, copper, and manganese. image
  • request brown rice: Brown rice, unlike white rice, is a hearty grain. Rich in fiber and protein, brown rice is also a good source of vital nutrients. White rice, like white flour versus whole wheat flour, is an ‘empty’ grain. Keep in mind however that brown rice, although heartier still has as many carbohydrates and sugars in it as white rice. image
  • opt for veggies: opting for veggie rolls over meaty ones is a great option. There are many vegetarian options at sushi restaurants and usually the ones I prefer personally. The rolls filled with fresh cucumbers, avocados, carrots and sea veg are powerful nutrient rich healing foods full of vitamin K, magnesium, folate, and healthy fats. (Don’t try to compensate for ordering vegetables by getting tempura veg… see why in dont’s). image

     
  • have some wasabi (if you can handle it): wasabi radish is packed with antioxidants. I know the stuff is spicy, but a little wasabi goes a long way (and is a good flavor enhancing alternative to soy sauce).image
  • choose mackerel or salmon over some* tuna: when ordering sushi or sashimi chose fish meats that are rich in omega-3s and unsaturated fats. Salmon is low in calories (40 calories per ounce) but also provides heaps of protein, omega-3, and vitamin D. Mackerel too is packed with omega-3 fatty acids, it is low in mercury, high in protein, and low in calories (40 calories per ounce). See don’ts for why not *tuna. image
  • sushi wrapped in nori: More commonly recognized as seaweed, nori is that thin black layer that keeps your sushi rolls together. Nori is dired seaweed and contains heaps of health benefits including being a great source of iodine; zinc; calcium; vitamins A, E, C, and K; fiber; and protein. image
  • manage your portion sizes: a traditional serving size of sushi is one roll, or six pieces. If you think you’ll still be hungry, try filling up on soup, salad, or edamame as alternatives. 

+ DON’Ts

  • avoid mayo and cream cheese filled sushis: Not only are mayo and cream cheese drenched and filled sushis non-traditional, but they are also both high in fat and calories. image
  • drenching your food in soy sauce:  One tablespoon of regular tamari soy sauce (made only with soy) has over 1,000mg of sodium in it when the daily recommended intake is about 1500mg. Even shoyu soy sauce (made with wheat and soy) has close to 900mg. Stick with reduced-sodium and use it sparingly— ginger or wasabi are healthier ways to add flavor to your sushi. image
  • no tempura (fried) foods: deep frying your vegetables or seafoods in batter, though totally delicious, fries away all the nutrients and replaces it with fats, greases, and salts instead…which is what makes tempura taste so good, but still… its counterproductive. image
  • avoid *bluefin tuna: When I say tuna, I mean red bluefin tuna. It is a popular sushi ingredient, but is also one of the unhealthiest fish to eat, raw or otherwise. It is higher in mercury content and other chemicals than most other commercial fish, and the overfishing of the bluefin has unfortunate environmental consequences as well. Thankfully, more and more restaurants are replacing the bluefin tuna with more common and inexpensive yellowfin or albacore tuna. These kinds of tuna have the same benefits as mackerel and salmon that I mentioned above and just with slightly more calories. 

I probably just made all of you crave sushi with all these images (none of which are mine for the record) so don’t worry, not all hope is lost dear friends. Sushi (and other japanese delicacies), if done thoughtfully, are still  very healthy foods. But these precautions need to be kept in mind before you go on a sushi binge, that’s all (:

xox.

 
Feeling lackadaisical? 
Its okay, me too. Just take a walk through your neighborhood; bring your music, your dog, or even just your lethargic thoughts. 

Walking through hillsides for 30 minutes still burns over 150 calories!

Feeling lackadaisical?
Its okay, me too. Just take a walk through your neighborhood; bring your music, your dog, or even just your lethargic thoughts.

Walking through hillsides for 30 minutes still burns over 150 calories!

a little bit of a database for your specific curiosities

Alternatives to the Usual Protein Foods

svelteandhealthy:

We all know that meat, soy, beans, nuts/seeds and dairy products are great sources of protein. But they’re not the only ones! Whaaaat? It’s very exciting, I know. So yes, to all those naive vegetarians and vegans out there as well, or to those wishing to broaden your protein horizons, take a second to read over these sources.

TASTY SOURCES: 
+ Quinoa
+ Wild rice
+ Lentils
+ Nutritional yeast
+ Buckwheat
+ Peanut oil
+ Cornmeal
+ Whole wheat products (breads, pasta, etc.)
+ Rolled oats
+ Spices too! (Who’d have thought?) ex: parsley, coriander, mustard seed, garlic powder, fennel, saffron, oregano, cumin, curry powder, etc.

If you’re a frequent reader of Sveltethy, you probably also realized these are all dry goods that I insist be stocked in your kitchen (that’s a link). Amazing, right?!

EXTRA ENDORSEMENT FOR EXCEPTIONAL SOURCES (like my alliterations?) 
Buckwheat: though not a grain but rather a fruit berry (therefore, it’s gluten free), buckwheat is incredibly high in antioxidants, fiber, and protein (duh). Buckwheat is not deficient in the amino acid lysine as most grains are, so the protein is more nutritionally complete as well. Studies have shown buckwheat’s aid in controlling blood glucose levels, lowering cholesterol, and decreasing blood pressure levels as well. 
Nutritional Yeast: also a complete protein (as in it has all 9 amino acids our body cannot produce and many vitamins in the B-complex) nutritional yeast is free of sugar, fat, sodium, gluten, and dairy. It’s considered to have a “cheesy” flavor making it a great substitute for the stuff in cooking and condiment. 

OTHER NOTABLE MENTIONS:
+ wheat germ
+ various kinds of bran
+ couscous
+ soba noodles
+ brown rice
+ rye

KEEP IN MIND:
Many of these sources, although high in protein are more accurately described as being high in protein for what they are (i.e. grains, etc.). The common protein-rich foods that we all know about (meat, dairy, soy, etc.) are still much higher in protein for their weight. These foods don’t necessarily act as substitutes, but are excellent alternative sources to keep in mind. Especially those that contain all amino acids— which is hard to come by if its not protein from an animal— buckwheat and nutritional yeast fall into those categories as being ‘complete proteins’. 

Ingredients, etc. to keep stocked in the kitchen

svelteandhealthy:

Stock yo’ pantry— 

When deciding what to make for breakfast, lunch, dinner, brunch, dessert, dunch, snack, etc. you’ll obviously have to read through the recipe (or however you’re going about it… I usually look in my refrigerator to see what I already have and need to get rid of) to see what fresh ingredients you’ll need; but there are quite a few dry goods that come up time and time again throughout different meals that you should always keep on hand. That way you don’t ever have to say, “oh, that looks delicious, if only I had nutritional yeast”. 

Let’s get started!:

BAKING GOODS
+ all-purpose flour
+ corn meal
+ sugar (raw)
+ unsweetened cocoa powder
+ whole-wheat flour

BEANS (canned or dried)
+ adzuki
+ black beans
+ black-eyed peas
+ butter beans
+ cannellini
+ chickpeas
+ dried lentils
+ kidney beans
+ pinto beans

DRIED HERBS AND SPICES
+ basil
+ bay leaf
+ cayenne pepper
+ cinnamon
+ coriander
+ cumin
+ curry (powder)
+ fresh ground pepper
+ garlic powder
+ ginger
+ nutritional yeast 
+ oregano
+ parsley
+ rosemary
+ sea salt

FLAVORINGS
+ apple cider vinegar
+ balsamic vinegar
+ dijon mustard
+ honey
+ hot sauce (or if you’re like me: two, or three, or four hot sauces)
+ lemon juice
+ rice vinegar
+ soy sauce or tamari
+ tomato sauce

GRAINS
+ brown rice
+ buckwheat
+ quinoa
+ rolled oats
+ wheat berries
+ whole wheat pasta

OILS
+ coconut oil
+ olive oil
+ peanut oil
+ sesame seed oil

OTHER SUGGESTIONS (that aren’t necessarily “dry goods” or food for that matter but also good to keep on hand, and that you may not ordinarily think of… I don’t need to go into detail in how to dress up your kitchen)
+ eggs  
+ handheld blender (like this sort of thing, sorry for the product placement, but I use this practically every day for one reason or another). I’ve even named it, its so precious to me. 
+ rice cooker and/or hot plate
+ unsalted butter
+ vegetable peeler

I know this looks like A LOT. But honestly, you can buy most of this in bulk for cheap and it lasts a really long time, especially if you’re only cooking for one or two people on most days. It allows you a little more diversity than what you may ordinarily have (aka: pb&j’s, cereal, and pasta) among other delicious reasons. 

The Mediterranean Diet

svelteandhealthy:

Although there is not a specific diet to follow here, since many cultures and foods live along the mediterranean region, there are still certain trends that make the their food habits healthy for your heart and your weight-loss goals. 

Daily Goals for those tall, dark, and handsomes
+ consume 4 or more tablespoons of extra virgin olive oil
+ consume 2 or more large portions of vegetables (1 serving = 200g or 7 oz.)
+ consume 3 or more servings of fruit

Weekly Goals 
+ 7 or more glasses of wine— like one a day, don’t just binge drink on Friday nights (1 standard drink = 5 fl oz.; red wine has lots of anti-oxidants)
+ 3 or more servings of legumes (dried beans/peas) (i serving= 5oz.)
+ 1 serving fish (3.5-5oz); 1 serving shellfish (7 oz)
+ Less than 3 servings of sweets, pastries, cakes, cookies, etc.
+ 3 or more servings of nuts (1 serving= 30g or 1oz.)
+ 2 or more servings of sofrito (tomato sauce, onion/leek/garlic cooked in olive oil)

Other Goals
+ Choose chicken, turkey, or rabbit over veal, pork, hamburger, or sausage.
+ Avoid daily – less than 1 serving of red meat, hamburger, or meat products. 1 serving = 100-150 g (3.5 – 5 oz)
+ Avoid daily – less than 12 g (1 tablespoon) of butter, margarine, or cream.
+ Avoid daily – less than 1 serving sweetened beverages

Common Ingredients to Mediterranean Food:
— chickpeas 
— artichoke/ asparagus
— red pepper
— olive oil
— yogurt
— feta/ricotta cheese
— garlic
— lamb
— couscous
— flat breads
— tomatoes 
— sesame
— spinach
— tahini

Sveltethy loves Mediterranean food, here are some of her favorites:
falafel!
— hummus/ tsatziki/ baba ghannouj/ other dips with flat bread
— bread with vinegar and olive oil
— tomato and feta Greek salad
tabouleh 
— turkish coffee
quiche

* I’ve made myself hungry writing this one up! *drools

Sveltethy: Who Doesn't Love Tofu?

svelteandhealthy:

Okay well… a lot of people don’t, but tofu is just misunderstood!

Here’s a mind-changer dinner recipe (and I have many more too!)

INDIAN TOFU PALAK
(at least everyone loves Indian food, right?)

Serves 4
You’ll need:
3 cloves garlic, minced
1 block firm tofu, cut into small cubes

life through (large and very round) rose colored lenses. xox. 
~Summer, 2013

life through (large and very round) rose colored lenses. xox. 

~Summer, 2013

You aren’t going to get that butt you want by sitting on the butt you have!

To gain or to lose, where is the question.

You know how you can’t choose where you’d like to gain weight? Well, the sad fact is, we can’t choose where we’d like to lose weight either. 

Some people put on the extra pounds in their thighs first, or their stomach; others put it on their back or their hips. Regardless of your body’s favorite place to store these extra pounds (its not just fat, but water retention as well) we can’t remove extras from one specific part of our body— it just doesn’t work that way. Ugh.

What we can dois tone and develop muscle in certain areas of our bodies so that when we do burn off this fat and get rid of that extra water, there’s some finely toned definition in all the right places. As I’ve said before, you can’t have one form of exercise without the other. Cardio though, is ultimately what shreds off the pounds regardless of how you’re getting your heart rate up. 

Do different forms of cardio that work different muscles in order to stimulate all parts of the body. 
Running= legs, core
Stairs= legs, glutes
Rowing= arms, core, back
Swimming= arms, legs, core, back— basically everything
Cycling= legs, glutes
Ladder= legs, glutes, arms, back

(not just) Arms; but abs, and glutes, and cardio too!

xox.

(not just) Arms; but abs, and glutes, and cardio too!

xox.

(Source: 4fitandskinny)